Ασκήσεις για κοιλιοκάκη — πλαίσιο αυστηρής δίαιτας χωρίς γλουτένη, αναπλήρωση θρεπτικών

The 2023 ACG guidelines by Rubio-Tapia et al. establish the clear medical framework: strict gluten-free diet is medical treatment for celiac disease, not a preference or 'mostly avoid.' Even small cross-contamination causes intestinal damage; 20 ppm is the FDA gluten-free labeling threshold. Diagnosis requires endoscopy + biopsy BEFORE a gluten-free trial (empirical gluten-free trials destroy diagnostic markers). Nutrient malabsorption at diagnosis is common — iron, calcium, vitamin D, B12, folate, zinc, copper deficiencies require baseline + annual labs through gastroenterology. DEXA at diagnosis is recommended per ACG given bone-density risk. The exercise priorities are therefore: foundational fitness without disease-specific restrictions in well-managed celiac, posterior chain + posture support, bone-density-supportive resistance + weight-bearing, breath/parasympathetic regulation, gentle progression respecting nutritional recovery period (early post-diagnosis may have ongoing fatigue from absorption recovery). The harder work is on the nutrition side — cross-contamination prevention is a daily medical practice.

Volya's catalogue carries the foundation moves: supported-glute-bridge for posterior chain + bone-density support, wall-push-up for upper-body strength, scapular-retraction for posture, cat-cow for spinal mobility, supine-knee-to-chest for low-back release, calf-raise-rehab for posterior-chain + bone-loading, ankle-pump for circulation, diaphragmatic-breathing for parasympathetic regulation, standing-march for cardio. The AI coach also knows the nutrition side — STRICT gluten-free is medical treatment (not preference; 20 ppm threshold; even small cross-contamination causes damage), cross-contamination prevention (separate toaster + cutting boards + condiment jars + utensils when sharing kitchen; restaurant celiac protocols; international travel preparation), nutrient malabsorption labs at diagnosis + annually (iron, calcium, vitamin D, B12, folate, zinc, copper), iron repletion guided by labs (AVOID empirical iron without labs), calcium 1000-1200 mg + vitamin D 1000-2000 IU + DEXA at diagnosis, fiber attention (gluten-free diets often lower if rice + corn default — add quinoa, certified GF oats, beans, lentils, fruits, vegetables), alcohol caveat (beer + many spirits contain gluten; wine + distilled often GF but verify), naturally gluten-free protein sources, AVOID 'mostly gluten-free' approach + assumption that 'wheat-free' = 'gluten-free'. CRITICAL: gastroenterologist + RD with celiac familiarity + Beyond Celiac + Celiac Disease Foundation + GIG (Gluten Intolerance Group) + 988 if mental health crisis. Diagnosis requires endoscopy + biopsy (NOT empirical gluten-free trial). This is NEVER a replacement for gastroenterology care.