{"id":1747,"date":"2025-10-29T14:12:10","date_gmt":"2025-10-29T12:12:10","guid":{"rendered":"https:\/\/happyshinyfitness.com\/?p=1747"},"modified":"2025-11-14T15:52:13","modified_gmt":"2025-11-14T13:52:13","slug":"prevencion-de-la-osteoporosis-en-mujeres-tras-la-menopausia","status":"publish","type":"post","link":"https:\/\/happyshinyfitness.com\/en\/prevencion-de-la-osteoporosis-en-mujeres-tras-la-menopausia\/","title":{"rendered":"Prevenci\u00f3n de la osteoporosis en mujeres tras la menopausia"},"content":{"rendered":"<div id=\"fws_69e3705c6353f\"  data-column-margin=\"default\" data-midnight=\"dark\"  data-bg-mobile-hidden=\"\" class=\"wpb_row vc_row-fluid vc_row standard_section\"  style=\"padding-top: 0px; padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-overlay=\"false\"><div class=\"inner-wrap\"><div class=\"row-bg\"  style=\"\"><\/div><\/div><div class=\"row-bg-overlay\" ><\/div><\/div><div class=\"col span_12 dark left\">\n\t<div style=\"margin-bottom: 20px!important; \" class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding\"  data-t-w-inherits=\"default\" data-border-radius=\"none\" data-shadow=\"none\" data-border-animation=\"\" data-border-animation-delay=\"\" data-border-width=\"none\" data-border-style=\"solid\" data-border-color=\"\" data-bg-cover=\"\" data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-hover-bg=\"\" data-hover-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" ><div class=\"column-bg-overlay-wrap\" data-bg-animation=\"none\"><div class=\"column-bg-overlay\"><\/div><\/div>\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\r\n<div class=\"wpb_text_column wpb_content_element  vc_custom_1761740130891\" >\r\n\t<div class=\"wpb_wrapper\">\r\n\t\t<p><span style=\"font-weight: 400;\">La <\/span><b>prevenci\u00f3n de la osteoporosis en mujeres tras la menopausia<\/b><span style=\"font-weight: 400;\"> es un tema fundamental en salud y bienestar. En esta etapa, los cambios hormonales afectan directamente a la densidad \u00f3sea, aumentando el riesgo de fracturas y p\u00e9rdida de fuerza. Pero lo m\u00e1s importante es que <\/span><b>podemos actuar a tiempo<\/b><span style=\"font-weight: 400;\">: el ejercicio, la alimentaci\u00f3n y ciertos h\u00e1bitos saludables son herramientas reales para mantener huesos fuertes y funcionales.<\/span><\/p>\n<h2><b>\u00bfQu\u00e9 es la osteoporosis?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">La <\/span><b>osteoporosis<\/b><span style=\"font-weight: 400;\"> es una enfermedad esquel\u00e9tica caracterizada por la <\/span><b>disminuci\u00f3n de la densidad mineral \u00f3sea<\/b><span style=\"font-weight: 400;\"> y el deterioro de la microestructura del hueso. En otras palabras, los huesos se vuelven m\u00e1s porosos, m\u00e1s ligeros y menos resistentes, lo que aumenta la probabilidad de fracturas incluso ante peque\u00f1os golpes o ca\u00eddas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Los huesos, aunque parezcan estructuras r\u00edgidas, est\u00e1n en <\/span><b>constante renovaci\u00f3n<\/b><span style=\"font-weight: 400;\">: el cuerpo destruye y reconstruye tejido \u00f3seo de manera continua. En condiciones normales, existe un equilibrio entre ambos procesos. Sin embargo, cuando ese equilibrio se rompe \u2014como ocurre tras la menopausia\u2014, la <\/span><b>p\u00e9rdida \u00f3sea supera a la formaci\u00f3n<\/b><span style=\"font-weight: 400;\"> y la densidad mineral disminuye progresivamente.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>\u00bfPor qu\u00e9 la osteoporosis aparece tras la menopausia?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Durante la menopausia, los niveles de <\/span><b>estr\u00f3genos<\/b><span style=\"font-weight: 400;\"> disminuyen de forma dr\u00e1stica. Estas hormonas, adem\u00e1s de regular el ciclo menstrual, desempe\u00f1an un papel esencial en el metabolismo del hueso:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Favorecen la absorci\u00f3n de calcio<\/b><span style=\"font-weight: 400;\"> en el intestino.<\/span><span style=\"font-weight: 400;\"><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Estimulan la actividad de los osteoblastos<\/b><span style=\"font-weight: 400;\">, las c\u00e9lulas que construyen tejido \u00f3seo.<\/span><span style=\"font-weight: 400;\"><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reducen la acci\u00f3n de los osteoclastos<\/b><span style=\"font-weight: 400;\">, las c\u00e9lulas que lo destruyen.<\/span><span style=\"font-weight: 400;\"><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cuando los estr\u00f3genos disminuyen, los <\/span><b>osteoclastos<\/b><span style=\"font-weight: 400;\"> trabajan m\u00e1s y los <\/span><b>osteoblastos<\/b><span style=\"font-weight: 400;\"> menos. Es decir, se destruye m\u00e1s hueso del que se regenera.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Este proceso, sumado a otros factores como la <\/span><b>menor actividad f\u00edsica<\/b><span style=\"font-weight: 400;\">, la <\/span><b>p\u00e9rdida de masa muscular<\/b><span style=\"font-weight: 400;\">, la <\/span><b>deficiencia de vitamina D<\/b><span style=\"font-weight: 400;\"> o el <\/span><b>envejecimiento natural<\/b><span style=\"font-weight: 400;\">, da lugar a una p\u00e9rdida significativa de densidad \u00f3sea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A partir de los 50 a\u00f1os, muchas mujeres pueden perder hasta un <\/span><b>2% de masa \u00f3sea por a\u00f1o<\/b><span style=\"font-weight: 400;\"> si no toman medidas preventivas. De ah\u00ed la importancia de iniciar la <\/span><b>prevenci\u00f3n de la osteoporosis en mujeres tras la menopausia<\/b><span style=\"font-weight: 400;\"> incluso antes de que aparezcan los s\u00edntomas.<\/span><\/p>\n\t<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n<div class=\"img-with-aniamtion-wrap\" data-max-width=\"100%\" data-max-width-mobile=\"default\" data-border-radius=\"none\" data-shadow=\"none\" data-animation=\"fade-in\" >\r\n      <div class=\"inner\">\r\n        <div class=\"hover-wrap\" data-hover-animation=\"none\"> \r\n          <div class=\"hover-wrap-inner\">\r\n            <img class=\"img-with-animation skip-lazy\" data-delay=\"0\" height=\"1080\" width=\"1920\" data-animation=\"fade-in\" src=\"https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8.jpg\" alt=\"\" srcset=\"https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8.jpg 1920w, https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8-300x169.jpg 300w, https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8-1024x576.jpg 1024w, https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8-768x432.jpg 768w, https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8-1536x864.jpg 1536w, https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8-18x10.jpg 18w, https:\/\/happyshinyfitness.com\/wp-content\/uploads\/2025\/10\/Diseno-sin-titulo-8-600x338.jpg 600w\" sizes=\"(min-width: 1450px) 75vw, (min-width: 1000px) 85vw, 100vw\" \/>\r\n          <\/div>\r\n        <\/div>\r\n      <\/div>\r\n    <\/div>\r\n<div class=\"wpb_text_column wpb_content_element\" >\r\n\t<div class=\"wpb_wrapper\">\r\n\t\t<h2><b>Ejercicios de prevenci\u00f3n de osteoporosis tras la menopausia<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">El <\/span><b>ejercicio f\u00edsico regular<\/b><span style=\"font-weight: 400;\"> es una de las herramientas m\u00e1s eficaces para frenar la p\u00e9rdida \u00f3sea. El hueso, igual que el m\u00fasculo, <\/span><b>responde al est\u00edmulo mec\u00e1nico<\/b><span style=\"font-weight: 400;\">: cuando soporta carga o tensi\u00f3n, se refuerza.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Los <\/span><b>ejercicios de prevenci\u00f3n de la osteoporosis<\/b><span style=\"font-weight: 400;\"> act\u00faan generando microest\u00edmulos que estimulan a los <\/span><b>osteoblastos<\/b><span style=\"font-weight: 400;\"> para formar nuevo tejido \u00f3seo. Adem\u00e1s, el entrenamiento mejora la <\/span><a href=\"https:\/\/happyshinyfitness.com\/en\/entrenamiento-fuerza-mujeres\/\"><b>fuerza muscular<\/b><\/a><span style=\"font-weight: 400;\">, el <\/span><b>equilibrio<\/b><span style=\"font-weight: 400;\"> and the <\/span><b>coordinaci\u00f3n<\/b><span style=\"font-weight: 400;\">, lo que reduce el riesgo de ca\u00eddas.<\/span><\/p>\n<h2><b>Tipos de ejercicios m\u00e1s recomendados para prevenir la osteoporosis<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Sin necesidad de detallar movimientos concretos, podemos hablar de <\/span><b>tres grandes grupos de ejercicio<\/b><span style=\"font-weight: 400;\"> que deber\u00edan combinarse para obtener un efecto protector sobre los huesos:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ejercicios de fuerza o resistencia:<\/b><span style=\"font-weight: 400;\"> consisten en trabajar contra una carga (ya sea el propio peso corporal, bandas el\u00e1sticas o pesas ligeras). Este tipo de trabajo refuerza tanto el m\u00fasculo como el hueso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ejercicios de impacto controlado:<\/b><span style=\"font-weight: 400;\"> caminar a ritmo r\u00e1pido, subir escaleras o realizar actividades que impliquen sostener el peso del cuerpo ayudan a mantener la densidad \u00f3sea, especialmente en piernas y caderas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ejercicios de equilibrio y coordinaci\u00f3n:<\/b><span style=\"font-weight: 400;\"> fundamentales para prevenir ca\u00eddas y fracturas, especialmente en edades m\u00e1s avanzadas.<\/span><\/li>\n<\/ul>\n<h2><b>Entrenamiento especializado para la prevenci\u00f3n de osteoporosis en mujeres<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">En <\/span><b>Happy Shiny Fitness<\/b><span style=\"font-weight: 400;\">, ayudamos a mujeres que buscan cuidar su salud \u00f3sea de forma segura y efectiva. Nuestro servicio de <\/span><b>entrenamiento personal para la prevenci\u00f3n de la osteoporosis<\/b><span style=\"font-weight: 400;\"> se basa en tres pilares:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evaluaci\u00f3n inicial individualizada:<\/b><span style=\"font-weight: 400;\"> valoramos fuerza, movilidad, postura y antecedentes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dise\u00f1o de programa adaptado:<\/b><span style=\"font-weight: 400;\"> planificamos el entrenamiento seg\u00fan las necesidades y capacidades de cada mujer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Acompa\u00f1amiento constante:<\/b><span style=\"font-weight: 400;\"> revisamos progresos y ajustamos los ejercicios a lo largo del tiempo.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Nuestro objetivo no es solo prevenir la osteoporosis, sino <\/span><b>mejorar la calidad de vida<\/b><span style=\"font-weight: 400;\">, aumentar la confianza y mantener la independencia f\u00edsica durante a\u00f1os.<\/span><\/p>\n<p>Adem\u00e1s, ofrecemos la opci\u00f3n de<strong> entrenamiento de fuerza en grupo reducido<\/strong>, una experiencia motivadora y personalizada que combina el soporte del grupo con la supervisi\u00f3n t\u00e9cnica.<\/p>\n<p>En estas sesiones se trabaja la fuerza de forma segura, divertida y progresiva, ayudando a cada mujer a ganar masa muscular, estabilidad y densidad \u00f2sea- todo en un entorno cercano y lleno de energ\u00eda positiva.<\/p>\n<p>&nbsp;<\/p>\n<h2><b>Otros factores que influyen en la salud \u00f3sea<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">El entrenamiento es la base, pero la <\/span><b>prevenci\u00f3n de la osteoporosis<\/b><span style=\"font-weight: 400;\"> es un proceso integral. Los h\u00e1bitos diarios tienen un impacto enorme en la salud de los huesos.<\/span><\/p>\n<h3>Alimentaci\u00f3n y nutrientes clave<\/h3>\n<p><span style=\"font-weight: 400;\">Una dieta equilibrada debe aportar:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calcio:<\/b><span style=\"font-weight: 400;\"> presente en l\u00e1cteos, almendras, sardinas, tofu o verduras de hoja verde.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamina D:<\/b><span style=\"font-weight: 400;\"> esencial para absorber el calcio; la obtenemos del sol y de alimentos como pescados grasos o yemas de huevo.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prote\u00ednas de calidad:<\/b><span style=\"font-weight: 400;\"> ayudan a mantener la masa muscular, que protege los huesos.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Evitar dietas muy restrictivas o la p\u00e9rdida r\u00e1pida de peso, ya que ambas reducen la densidad \u00f3sea.<\/span><\/p>\n<h3>Estilo de vida y control m\u00e9dico<\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limitar el consumo de alcohol y evitar el tabaco.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mantener un peso corporal saludable y estable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Realizar revisiones m\u00e9dicas peri\u00f3dicas y <\/span><b>densitometr\u00edas \u00f3seas<\/b><span style=\"font-weight: 400;\"> para conocer el estado del hueso.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">El seguimiento m\u00e9dico permite detectar cambios tempranos y ajustar las pautas de ejercicio o nutrici\u00f3n seg\u00fan las necesidades individuales.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Preguntas frecuentes sobre la prevenci\u00f3n de la osteoporosis en mujeres tras la menopausia<\/b><\/h2>\n<h3>\u00bfQu\u00e9 es la osteoporosis?<\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Es una enfermedad que reduce la densidad mineral <\/span><a href=\"https:\/\/www.institutobernabeu.com\/es\/faq\/en-que-consiste-la-osteoporosis-causada-por-la-menopausia-como-prevenir-o-tratar-la-osteoporosis\/\"><span style=\"font-weight: 400;\">\u00f3sea<\/span><\/a><span style=\"font-weight: 400;\">, volviendo los huesos m\u00e1s fr\u00e1giles y propensos a fracturas.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>\u00bfPor qu\u00e9 la osteoporosis es m\u00e1s com\u00fan tras la menopausia?<\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Porque la disminuci\u00f3n de estr\u00f3genos acelera la p\u00e9rdida de masa \u00f3sea y reduce la capacidad de regeneraci\u00f3n del hueso.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>\u00bfQu\u00e9 tipo de ejercicios ayudan a prevenir la osteoporosis?<\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Los ejercicios de fuerza, impacto moderado y equilibrio son los m\u00e1s eficaces para estimular la formaci\u00f3n \u00f3sea y prevenir fracturas.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>\u00bfCon qu\u00e9 frecuencia conviene entrenar para prevenir la osteoporosis?<\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> Al menos dos o tres veces por semana, combinando fuerza, movilidad y equilibrio.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>\u00bfLa alimentaci\u00f3n influye en la prevenci\u00f3n de la osteoporosis?<\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> S\u00ed. Una dieta rica en calcio, vitamina D y prote\u00ednas es esencial para mantener la salud \u00f3sea.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>\u00bfPuedo mejorar mi densidad \u00f3sea si ya tengo diagn\u00f3stico de osteoporosis?<\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> En muchos casos, s\u00ed. El ejercicio adaptado y la supervisi\u00f3n m\u00e9dica pueden frenar la p\u00e9rdida y mejorar la densidad.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3>\u00bfOfrec\u00e9is programas espec\u00edficos de entrenamiento?<\/h3>\n<p><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> S\u00ed. En <\/span><b>Happy Shiny Fitness<\/b><span style=\"font-weight: 400;\">, dise\u00f1amos planes personalizados-individuales o en grupo reducido- para prevenir\u00a0 la osteoporosis y promover una vida activa, fuerte y feliz.<\/span><\/p>\n\t<\/div>\r\n<\/div>\r\n\r\n\r\n\r\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t<div id=\"fws_69e3705c649d2\"  data-column-margin=\"default\" data-midnight=\"dark\"  data-bg-mobile-hidden=\"\" class=\"wpb_row vc_row-fluid vc_row standard_section\"  style=\"padding-top: 65px; padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-overlay=\"false\"><div class=\"inner-wrap\"><div class=\"row-bg\"  style=\"\"><\/div><\/div><div class=\"row-bg-overlay\" ><\/div><\/div><div class=\"col span_12 dark left\">\n\t<div  class=\"vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding\"  data-t-w-inherits=\"default\" data-border-radius=\"none\" data-shadow=\"none\" data-border-animation=\"\" data-border-animation-delay=\"\" data-border-width=\"none\" data-border-style=\"solid\" data-border-color=\"\" data-bg-cover=\"\" data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-hover-bg=\"\" data-hover-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" ><div class=\"column-bg-overlay-wrap\" data-bg-animation=\"none\"><div class=\"column-bg-overlay\"><\/div><\/div>\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\n\t<div class=\"wpb_raw_code wpb_content_element wpb_raw_html\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/C_nv3cmoo9h\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/C_nv3cmoo9h\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">Ver esta publicaci\u00f3n en Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/C_nv3cmoo9h\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">Una publicaci\u00f3n compartida por Jor leyria (@jorleyria)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n\n\t<div  class=\"vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding\"  data-t-w-inherits=\"default\" data-border-radius=\"none\" data-shadow=\"none\" data-border-animation=\"\" data-border-animation-delay=\"\" data-border-width=\"none\" data-border-style=\"solid\" data-border-color=\"\" data-bg-cover=\"\" data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-hover-bg=\"\" data-hover-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" ><div class=\"column-bg-overlay-wrap\" data-bg-animation=\"none\"><div class=\"column-bg-overlay\"><\/div><\/div>\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\n\t<div class=\"wpb_raw_code wpb_content_element wpb_raw_html\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/C-NOKnzozBM\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/C-NOKnzozBM\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">Ver esta publicaci\u00f3n en Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/C-NOKnzozBM\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">Una publicaci\u00f3n compartida por Jor leyria (@jorleyria)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n\t\t<\/div>\n\t<\/div>\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t<div id=\"fws_69e3705c6562b\"  data-column-margin=\"default\" data-midnight=\"dark\"  data-bg-mobile-hidden=\"\" class=\"wpb_row vc_row-fluid vc_row standard_section\"  style=\"padding-top: 0px; padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-overlay=\"false\"><div class=\"inner-wrap\"><div class=\"row-bg\"  style=\"\"><\/div><\/div><div class=\"row-bg-overlay\" ><\/div><\/div><div class=\"col span_12 dark left\">\n\t<div  class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding\"  data-t-w-inherits=\"default\" data-border-radius=\"none\" data-shadow=\"none\" data-border-animation=\"\" data-border-animation-delay=\"\" data-border-width=\"none\" data-border-style=\"solid\" data-border-color=\"\" data-bg-cover=\"\" data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-hover-bg=\"\" data-hover-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" ><div class=\"column-bg-overlay-wrap\" data-bg-animation=\"none\"><div class=\"column-bg-overlay\"><\/div><\/div>\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>","protected":false},"excerpt":{"rendered":"La prevenci\u00f3n de la osteoporosis en mujeres tras la menopausia es un tema fundamental en salud y bienestar. En esta etapa, los cambios hormonales afectan directamente a la densidad \u00f3sea,...","protected":false},"author":1,"featured_media":1749,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,3],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/posts\/1747"}],"collection":[{"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/comments?post=1747"}],"version-history":[{"count":4,"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/posts\/1747\/revisions"}],"predecessor-version":[{"id":1766,"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/posts\/1747\/revisions\/1766"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/media\/1749"}],"wp:attachment":[{"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/media?parent=1747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/categories?post=1747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happyshinyfitness.com\/en\/wp-json\/wp\/v2\/tags?post=1747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}