Yintoni iOsteopenia?

Umxholo

• Iimpawu ze-Osteopenia
• I-Osteopenia ibangela kunye nemingcipheko
• Ukuchonga i-osteopenia
• Ngubani omele kuvavanywe i-osteopenia?
• Uvavanyo lwe-DEXA
• Unyango lwe-Osteopenia
• Ukutya kweOsteopenia
• Ukuzivocavoca kwe-Osteopenia
• Abaqweqwedisi be-Hip
• Uzwane kunye nesithende siphakamisa
• Ukuphakamisa umlenze
• Ukuthintela i-osteopenia
• I-Q & A: Ngaba i-osteopenia inokubuyiselwa umva?
• Q:
• A:

Ushwankathelo

Ukuba une-osteopenia, unethambo elisezantsi kunesiqhelo. Ubuninzi bamathambo akho aphakama xa uneminyaka engama-35 ubudala.

Ubunzima be-Bone mineral (BMD) ngumlinganiso wobungakanani bamathambo ezimbiwa emathanjeni akho. I-BMD yakho iqikelela amathuba okophula ithambo kwimisebenzi yesiqhelo. Abantu abane-osteopenia bane-BMD esezantsi kunesiqhelo, kodwa ayisosifo.

Nangona kunjalo, ukuba ne-osteopenia kwandisa amathuba akho okuphuhlisa i-osteoporosis. Esi sifo samathambo sibangela ukwaphuka, ukuma ngokugoba, kwaye kunokubangela iintlungu eziqatha kunye nokulahleka kobude.

Unokuthatha inyathelo ukunqanda i-osteopenia. Ukuzilolonga ngokufanelekileyo kunye nokukhetha ukutya kunokunceda ukugcina amathambo akho omelele. Ukuba unayo i-osteopenia, cela ugqirha wakho malunga nendlela onokuphucula ngayo kunye nokuthintela ukuwohloka ukuze uphephe i-osteoporosis.

Iimpawu ze-Osteopenia

I-Osteopenia ayisoloko ibangela iimpawu. Ukuphulukana nokuxinana kwethambo akubangeli zintlungu.

I-Osteopenia ibangela kunye nemingcipheko

Ukwaluphala yeyona nto ibeka umngcipheko kwi-osteopenia. Emva kobunzima bethambo lakho, umzimba wakho uphula amathambo amadala ngokukhawuleza kunokuba wakhe ithambo elitsha. Oko kuthetha ukuba uphulukana nobunzima bethambo.

Abasetyhini baphulukana nethambo ngokukhawuleza emva kokuyeka ukuya exesheni, ngenxa yamanqanaba asezantsi e-estrogen. Ukuba ulahlekelwe kakhulu, ithambo lakho linokwehla ngokwaneleyo ukuba lingaqwalaselwa njenge-osteopenia.

Phantse isiqingatha sabantu baseMelika abadala kuneminyaka engama-50 bafumana i-osteopenia. Okungakumbi kwezi zinto zinomngcipheko onayo, umngcipheko ophakamileyo:

• ukuba ngumfazi, kunye nabasetyhini abancinci abancinci baseAsia nabaseCaucasus abanomngcipheko omkhulu
• Imbali yosapho ye-BMD ephantsi
• ukuba mdala kuneminyaka engama-50
• ukuya exesheni ngaphambi kweminyaka engama-45
• ukususwa kwamaqanda ngaphambi kokuba aye exesheni
• ukungafumani umthambo ngokwaneleyo
• ukutya okungekho mgangathweni, ngakumbi enye eswele ikhalsiyam kunye nevithamin D
• ukutshaya okanye ukusebenzisa ezinye iintlobo zecuba
• ukusela kakhulu utywala okanye icaffeine
• ukuthatha i-prednisone okanye i-phenytoin

Ezinye iimeko zinokunyusa umngcipheko wokuba ne-osteopenia:

• ianorexia
• bulimia
• Isifo seCushing
• hyperparathyroidism
• hyperthyroidism
• iimeko ezivuthayo ezifana nesifo samathambo, i-lupus, okanye iCrohn's

Ukuchonga i-osteopenia

Ngubani omele kuvavanywe i-osteopenia?

I-National Osteoporosis Foundation icebisa ukuba kuvavanywe i-BMD yakho ukuba:

• umfazi oneminyaka engama-65 okanye ngaphezulu
• Ngaphantsi kweminyaka engama-65, emva kokuyeka ukuya exesheni, kwaye inezinto ezinobungozi enye okanye nangaphezulu
• i-postmenopausal kwaye uye waphula ithambo kwimisebenzi yesiqhelo, njengokutyhala isitulo ukuze ume okanye ucofe

Ugqirha wakho unokucebisa ukuba uvavanye i-BMD yakho ngezinye izizathu. Umzekelo, malunga nomntu omnye kwabathathu abamhlophe nabaseAsia abangaphezu kweminyaka engama-50 banethambo elisezantsi.

Uvavanyo lwe-DEXA

Amandla amabini e-X-ray absorptiometry, abizwa ngokuba yi-DEXA okanye i-DXA, yeyona ndlela iqhelekileyo yokulinganisa iBMD. Kwakhona kwaziwa ngokuba luvavanyo lweemaminerali. Isebenzisa ii-X-reyi ezinemitha engaphantsi kuneyeX-reyi eqhelekileyo. Uvavanyo alunantlungu.

I-DEXA ihlala ilinganisa amanqanaba oxinano lweethambo kumqolo wakho, inyonga, isihlahla, umnwe, isin, okanye isithende. I-DEXA ithelekisa ukuxinana kwethambo lakho kunye nokuxinana komntu oneminyaka engama-30 ubudala wesini esifanayo kunye nohlanga. Iziphumo ze-DEXA linqaku le-T, elinokuthi lisetyenziswe ngugqirha ukukufumanisa.

Ukuba amanqaku akho e-T abonisa ukuba une-osteopenia, ingxelo yakho ye-DEXA inokubandakanya amanqaku akho e-FRAX. Ukuba ayenzi njalo, ugqirha wakho angayibala.

Isixhobo se-FRAX sisebenzisa ithambo lakho kunye nezinye izinto ezinobungozi ukuqikelela umngcipheko wokophuka umlenze, umqolo, ingalo, okanye igxalaba kwiminyaka eli-10 ezayo.

Ugqirha wakho unokusebenzisa amanqaku akho e-FRAX ukukunceda wenze izigqibo malunga nonyango lwe-osteopenia.

Unyango lwe-Osteopenia

Injongo yonyango kukugcina i-osteopenia ekubeni iqhubele phambili ukuya kwi-osteoporosis.

Inxalenye yokuqala yonyango ibandakanya ukutya kunye nokuzilolonga. Umngcipheko wokophuka kwethambo xa une-osteopenia mncinci ngokwaneleyo, ke oogqirha abaqhelekanga ukumisela amayeza ngaphandle kokuba i-BMD yakho isondele kakhulu kwinqanaba le-osteoporosis.

Umboneleli wakho wezempilo angathetha nawe malunga nokuthatha i-calcium okanye isongezelelo se-vitamin D, nangona ngokubanzi kungcono ukuba ufumane okwaneleyo kwisondlo sakho.

Ukutya kweOsteopenia

Ukufumana ikhalsiyam kunye novithamini D, yitya imveliso ye-nonfat kunye ne-low-fat products, ezifana netshizi, ubisi, neyogathi. Ezinye iintlobo zejusi yeorenji, isonka kunye neecereal ziqiniswe ngecalcium kunye novithamini D. Okunye ukutya okune-calcium kubandakanya:

• iimbotyi ezomileyo
• ibrokholi
• isalmon yamanzi amatsha asendle
• ispinatshi

Ukubona ukuba ufumana isixa esifanelekileyo salezi zinongo kumathambo akho, ungasebenzisa ikhalityuleyitha yecalcium kwiziko leSiseko saMazwe ngaMathambo. Isikali sokubala sisebenzisa iigrama njengeyunithi yokulinganisa, ke khumbula nje iigrama ezingama-30 zimalunga ne-ounce elinye.

Injongo yabantu abane-osteoporosis yi-1,200 milligrams ye-calcium ngosuku kunye neeyunithi ezingama-800 zamazwe ngamazwe (IU) ze-vitamin D. Nangona kunjalo, akucaci ukuba oku kuyafana ne-osteopenia.

Ukuzivocavoca kwe-Osteopenia

Ukuba une-osteopenia, umdala kwaye ungowasetyhini ngaphambi kokuya exesheni, ukuhamba, ukuxhuma, okanye ukuqhuba ubuncinci imizuzu engama-30 kwiintsuku ezininzi kuya komeleza amathambo akho.

Yonke le yimizekelo yemithambo enesisindo, oko kuthetha ukuba uyenza ngeenyawo zakho ochukumisa umhlaba. Ngelixa ukuqubha nokuhamba ngebhayisikile kunokunceda intliziyo yakho kunye nokwakha izihlunu, azakhi amathambo.

Nokuba ukunyuka okuncinci kwi-BMD kunokuwunciphisa kakhulu umngcipheko wokuqhekeka kamva ebomini.

Nangona kunjalo, njengoko usiya ukhula, kuya kusiba nzima ngakumbi kuwe ukuba wakhe ithambo. Ngobudala, umthambo wakho kufuneka ugxininise ukomeleza izihlunu kunye nokulingana endaweni yoko.

Ukuhamba kusakulungile, kodwa ngoku ukubhukuda kunye nokubala ngebhayisikile nako. Le mithambo inokunceda ukunciphisa amathuba okuwa.

Kuhlala kungumbono olungileyo ukuthetha nogqirha wakho malunga neyona mithambo ikhuselekileyo nekhuselekileyo kuwe.

Ukongeza ekuhambeni okanye kolunye uhlobo lomthambo, zama le mithambo yomeleza:

Abaqweqwedisi be-Hip

Abaqweqwedisi be-Hip bomeleza inyonga zakho kwaye baphucule ibhalansi. Yenza oku kabini okanye kathathu ngeveki.

1. Yima ecaleni ecaleni kwesihlalo kwaye ubambe kuso ngesandla esinye. Yima nkqo.
2. Beka esinye isandla sakho phezu kwesinqe sakho kwaye uphakamise umlenze wakho uye ecaleni, usigcine ngokuthe tye.
3. Gcina uzwane lwakho lukhombe phambili. Musa ukunyusa phezulu kangangokuba isinqe sakho siyaphakama.
4. Hlisa umlenze. Phinda amaxesha ali-10.
5. Guqula amacala wenze umthambo ofanayo amaxesha ali-10 ngomnye umlenze wakho.

Uzwane kunye nesithende siphakamisa

Iinzwane ziphakamisa kwaye isithende siphakamisa ukomeleza imilenze esezantsi kunye nokuphucula ibhalansi. Yenza yonke imihla. Nxiba izihlangu kulo msebenzi ukuba unentlungu kwiinyawo zakho.

1. Yima ujonge ngasemva esitulweni. Bambelela kancinci kuyo ngesandla esinye okanye zombini, nangona kunjalo kuya kufuneka uhlale ulungelelene. Sebenzela ukukwazi ukuhlala ulungelelene usebenzisa isandla esinye okanye iminwe embalwa.
2. Yima nkqo.
3. Gcina izithende zakho phantsi kwaye uphakamise iinzwane zakho phantsi. Yima nkqo amadolo akho athe nkqo.
4. Bamba imizuzwana emi-5. Emva koko yehlisa iinzwane zakho.
5. Phakama kwiinzwane zakho, ucinga ukuba ushukumisa intloko yakho ukuya eluphahleni.
6. Bamba imizuzwana emi-5. Misa ukuba une-cramp yemisipha.
7. Nciphisa izithende zakho kwakhona emgangathweni.
8. Phinda amaxesha ali-10.

Ukuphakamisa umlenze

Ukuphakanyiswa kwemilenze eyomeleleyo komeleza umva wakho ongezantsi kunye neempundu kwaye wolule umphambili wamathanga akho. Yenza lo msebenzi kabini kathathu ngeveki.

1. Lala ngesisu emethini phantsi okanye kwibhedi eqinileyo.
2. Beka umqamelo phantsi kwesisu sakho ke xa uphakamisa umlenze wakho uza nje kwindawo yokungathathi cala. Ungayiphumlisa intloko yakho ezingalweni okanye ubeke itawuli esongiweyo phantsi kwebunzi lakho. Abanye abantu bayathanda ukubeka itawuli egoliweyo phantsi kwegxalaba ngalinye naphantsi kweenyawo zabo ngokunjalo.
3. Thatha umoya omninzi, ucofe i-pelvis yakho ngakwicala lomqamelo, ukhame iimpundu zakho.
4. Kancinci phakamisa ithanga elinye emgangathweni, ngedolo ugobe kancinci. Bamba ubalo olungu-2. Gcina unyawo lwakho lukhululekile.
5. Nciphisa umlenze wakho uze ubuyele emhlabathini.
6. Phinda amaxesha ali-10.
7. Yenza i-10 ngomnye umlenze.

Ukuthintela i-osteopenia

Indlela efanelekileyo yokuthintela i-osteopenia kukuphepha okanye ukuyeka nayiphi na indlela yokuziphatha ebangela. Ukuba sele utshaya okanye usela kakhulu utywala okanye icaffeine, yeka - ngakumbi ukuba ungaphantsi kweminyaka engama-35, xa usenokwakha ithambo.

Ukuba umdala kuneminyaka eyi-65, ugqirha wakho uya kuphakamisa ukuskena kwe-DEXA ubuncinci kube kanye ukukhangela ukulahleka kwethambo.

Abantu bayo yonke iminyaka banokunceda amathambo abo ukuba ahlale omelele ngokugcina ukutya okunezondlo, baqiniseke ukuba bafumana ikhalsiyam eyaneleyo kunye novithamini D. Ukongeza ekutyeni, enye indlela yokufumana ivithamin D kukukhanya okuncinci kwelanga. Thetha nogqirha wakho malunga nokukhanya kwelanga okukhuselekileyo ngokusekwe kwezinye iimeko zempilo.

I-Q & A: Ngaba i-osteopenia inokubuyiselwa umva?

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