Ukuzivocavoca okwengeziwe kanye ne-vitamin D kungasiza iziguli
I-Osteopenia imelela ukulahlekelwa kwe-bone mineral mass, kodwa abantu abanesifo se-osteopenia kufanele basebenzise amathambo empilo ekudleni kwabo nasekuziphatheni kwabo. Ungathatha izinyathelo ezilula ukusiza amathambo akho ukuba ahlale ephilile futhi aphuze ukulahleka kwethambo ngokufunda okwengeziwe nge- osteopenia ukuxilongwa kanye nemithi ye-osteopenia .
Ukuphatha nokuvimbela i-Osteopenia
- Ukudla: Amathambo akho adinga i-calcium nezinye izakhi ukuze zigcine amandla. Imithombo engcono kunazo zonke yilezi zendalo: ubisi, imikhiqizo yobisi, nemifino eluhlaza. Ungathatha futhi izithako ze-calcium , nakuba kufanele ukhulume nodokotela wakho kuqala. Amanothi amaningi we-calcium adinga ukuthathwa namanye ama-supplements ukuze asebenze kahle (kanti ezinye izinhlobo ze-calcium zingcono kunezinye).
- Ukuzivocavoca: Ukuzivocavoca umzimba nokuzivocavoca umzimba kwenza umzimba wakho uqine. Ukuphakamisa izisindo, ukuhamba, ukudansa kanye nanoma yini ebeka isisindo emathanjeni akho kuzosiza.
- Gwema Ukubhema, Utshwala Nokuningi: Ukubhema, utshwala obuningi, i-caffeine kanye nama-sodas angasebenza emzimbeni wakho njengoba uzama ukwakha amathambo akho. Yeka emuva kulezi zinto.
- I-Vitamin D: Umzimba wakho udinga amavithamini D enempilo ukuze athole kahle i-calcium. Ungagcina amazinga akho e-vitamin D uphakamise ngokuchitha imizuzu engaba ngu-15 elangeni nsuku zonke (izandla nobuso zivuliwe) noma ngokuthatha isithasiselo se-vitamin D.
Yenza Amathanga Akho Agcwele
Abantu abanamathambo aqinile, abanamahloni abaneminyaka engama-30 banengozi encane kakhulu yokuthuthukisa i-osteopenia kanye ne-osteoporosis. Nazi ezinye izinto ezilula ongazenza ukuze uzenzele ithuba elihle kakhulu lokugwema i-osteopenia ne-osteoporosis esikhathini esizayo:
- Thola i-calcium eyanele ne-vitamin D.
- Ukuzivocavoca kaningi futhi uqiniseke ukuthi ukuzivocavoca kwakho kubeka emathanjeni akho (ukugijima nokuphakamisa izisindo, isibonelo, kuhle emathanjeni akho).
- Ungabhemi. Ukubhema kulimaza amathambo akho.
- Gwema iziphuzo ze-cola (ukudla nokujwayelekile). Iziphuzo ze-Cola zine-phosphoric acid, ezingase zishesha ukulahlekelwa kwe-calcium emathanjeni akho.
- Ungaphuzi utshwala obuningi kakhulu.
Ukuvimbela ukuwa
Ingozi enkulu e-osteopenia ingozi enkulu yokweqa i-hip noma umhlane wakho uma uwa.
Uma uthola ukuthi une-osteopenia, qaphela ngokukhethekile ukuvimbela ukuwa. Nazi ezinye izinto ongaziqondile ongakwenza ukuze unciphise ingozi yokuwa:
- Gwema ukuhamba uma kubanda.
- Qinisekisa ukuthi ikhaya lakho likhanya kahle.
- Faka izitimela eduze kwebhabheni.
- Gqoka izicathulo ezihambisana kahle futhi zisekele.
- Nakani uma uhamba.
Imithombo:
> I-National Osteoporosis Foundation. Umhlahlandlela Wabahlengikazi Wokuvimbela Nokuphathwa Kwe-Osteoporosis. " Feb. 2008.
> I-MedlinePlus Medical Encyclopedia: "Ukuphefumula Kwegazi"
> I-Osteopenia. Sundeep Khosla, MD, noL. Joseph Melton, III, MD, MPH New England Journal of Medicine . Umqulu 356: 2293-2300. May 31, 2007.
> I-National Osteoporosis Foundation. Umhlahlandlela Wabahlengikazi Wokuvimbela Nokuphathwa Kwe-Osteoporosis. " 2008.
> I-MedlinePlus Medical Encyclopedia: "Ukuhlolwa kwe-Bone mineral mass test."