Ukuzivocavoca, indlela yokuphila, kunye namathambo akho

I-Osteoporosis sisifo esenza ukuba amathambo aqhekeke kwaye kube lula ukwaphuka (ikhefu). Nge-osteoporosis, amathambo aphulukana noxinano. Ukuxinana kwethambo sisixa samathambo akho.

Ukuzilolonga kudlala indima ebalulekileyo ekugcineni uxinano lweethambo njengoko uneminyaka yobudala.

Yenza umthambo ube yinxalenye yobomi bakho. Inceda ukugcina amathambo akho omelele kwaye unciphise umngcipheko we-osteoporosis kunye nokwaphuka njengoko usiya ukhula.

Ngaphambi kokuba uqale inkqubo yokuzilolonga, thetha nomboneleli wakho wezempilo ukuba:

• Umdala
• Awukasebenzi okwethutyana
• Unesifo seswekile, isifo sentliziyo, isifo semiphunga, okanye enye imeko yezempilo

Ukwakha uxinano lwamathambo, umthambo kufuneka wenze izihlunu zakho zitsale emathanjeni akho. Oku kubizwa ngokuba yimithambo yokuthwala ubunzima. Ezinye zazo zezi:

• Ukuhamba ngokukhawuleza, ukubaleka, ukudlala intenetya, ukudanisa, okanye ezinye izinto zokuthwala ubunzima ezifana ne-aerobics neminye imidlalo
• Unonophelo loqeqesho lobunzima, usebenzisa oomatshini besisindo okanye iintsimbi zasimahla

Ukuzilolonga ubunzima:

• Yandisa ukuxinana kwamathambo nakubantu abancinci
• Nceda ugcine uxinano lwethambo kubafazi abasondela ekuyekeni ukuya exesheni

Ukukhusela amathambo akho, yenza umthambo othwala ubunzima 3 okanye ngaphezulu kweentsuku evekini ngaphezulu kwemizuzu engama-90 ngeveki.

Ukuba ukhulile, jonga umboneleli wakho ngaphambi kokwenza iimpembelelo ze-aerobics ezinefuthe eliphezulu, njengenyathelo le-aerobics. Olu hlobo lokuzivocavoca lunokunyusa umngcipheko wokuqhekeka ukuba une-osteoporosis.

Ukuzivocavoca kwefuthe elisezantsi, njengeyoga kunye ne-tai chi, akuncedi uxinano lweethambo kakhulu. Kodwa banokuphucula ibhalansi yakho kwaye banciphise umngcipheko wokuwa kunye nokophula ithambo. Kwaye, nangona zilungile entliziyweni yakho, ukuqubha kunye nokuhamba ngebhayisikile akunyusi uxinano lweethambo.

Ukuba uyatshaya, yeka. Nciphisa kwakhona ukuba ubusela kangakanani utywala. Utywala obuninzi bunokonakalisa amathambo akho kwaye kunyuse umngcipheko wokuwa kunye nokwaphuka kwethambo.

Ukuba awufumani calcium ngokwaneleyo, okanye ukuba umzimba wakho awuyifunxi ngokwaneleyo icalcium ekutyeni okutyayo, umzimba wakho awunako ukwenza ithambo elitsha ngokwaneleyo. Thetha nomboneleli wakho malunga ne-calcium kunye namathambo akho.

Vitamin D kunceda umzimba wakho ukufunxa calcium ngokwaneleyo.

• Buza umboneleli wakho ukuba ngaba ufanele ukuthatha isongezelelo se-vitamin D.
• Unokufuna ivithamin D engakumbi ebusika okanye ukuba ufuna ukunqanda ukukhanya kwelanga ukukhusela umhlaza wolusu.
• Buza umboneleli wakho malunga nokuba ilanga likhuselekile kangakanani kuwe.

IOsteoporosis - umthambo; Ubuninzi beethambo - ukuzivocavoca; Osteopenia - umthambo

• Ukulawula ubunzima

UDe Paula, FJA, DM oMnyama, uRosen CJ. I-Osteoporosis: Izinto eziSisiseko kunye nezeKlinikhi. Ku: UMelmed S, uAuchus, RJ, uGoldfine AB, uKoenig RJ, uRosen CJ, ii-eds. Incwadi ebhaliweyo kaWilliam ye-Endocrinology. Umhla we-14. IPhiladelphia, PA: Elsevier; 2020: isahluko 30.

Iwebhusayithi yeSiseko seOsteoporosis Foundation. Amathambo asempilweni oBomi: Isikhokelo seMonde. cdn. Ilungelo lokushicilela ngo-2014. Ifikeleleke ngoMeyi 30, 2020.

Iwebhusayithi yeSiseko seOsteoporosis Foundation.Isikhokelo sezonyango se-NOF sokuthintela kunye nokunyanga i-osteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Ukuhlaziywa ngoNovemba 11, 2015. Ifikeleleke ngo-Agasti 7, 2020.

• Izibonelelo zokuzilolonga
• Ukuzivocavoca kunye nokuqina komzimba
• Ndifuna Umthambo Kangakanani?
• Unyango