Ukuzivocavoca umzimba, indlela yokuphila, namathambo akho

I-osteoporosis yisifo esidala ukuthi amathambo aqine futhi abe nethuba lokuphuka (break). Nge-osteoporosis, amathambo alahlekelwa ukuqina. Ubuningi bamathambo inani lezicubu zamathambo akho.

Ukuvivinya umzimba kudlala indima enkulu ekulondolozeni ukuqina kwamathambo njengoba ukhula.

Yenza ukuzivocavoca kube ingxenye ejwayelekile yempilo yakho. Kuyasiza ukugcina amathambo akho eqinile futhi kwehlise ubungozi bokukhumuzeka kwamathambo nokuqhekeka njengoba ukhula.

Ngaphambi kokuba uqale uhlelo lokuzivocavoca, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo uma:

• Usumdala
• Awukaze usebenze isikhashana
• Unesifo sikashukela, isifo senhliziyo, isifo samaphaphu, noma esinye isimo sempilo

Ukwakha ukuqina kwamathambo, ukuvivinya umzimba kufanele kwenze imisipha yakho idonse amathambo akho. Lokhu kubizwa ngokuthi izivivinyo zokuthwala isisindo. Ezinye zazo yilezi:

• Ukuhamba ubushesha, ukugijima, ukudlala ithenisi, ukudansa, noma ezinye izinto ezithwala isisindo njenge-aerobics neminye imidlalo
• Ukuqeqeshwa ngokucophelela kwesisindo, usebenzisa imishini yesisindo noma izinsimbi zamahhala

Ukuzivocavoca okunesisindo nakho:

• Khulisa ukuminyana kwamathambo ngisho nakubantu abasha
• Siza ukugcina ukuminyana kwamathambo kwabesifazane abasondela esikhathini

Ukuze uvikele amathambo akho, yenza izivivinyo ezithwala isisindo izinsuku ezintathu noma ngaphezulu ngesonto isikhathi esingaphezu kwemizuzu engama-90 ngesonto.

Uma usumdala, buza nomhlinzeki wakho ngaphambi kokwenza i-aerobics enomthelela omkhulu, njenge-step aerobics. Lolu hlobo lokuzivocavoca lungakhuphula ubungozi bokuqhekeka uma une-osteoporosis.

Ukuzivocavoca okunomthelela ophansi, njenge-yoga ne-tai chi, akusizi kakhulu ukuqina kwamathambo. Kepha bangakhuphula ibhalansi yakho futhi banciphise amathuba okuwa nokuphuka ithambo. Futhi, yize zilungele inhliziyo yakho, ukubhukuda nokuhamba ngebhayisikili akukhulisi ukuqina kwamathambo.

Uma ubhema, yeka. Futhi nciphisa ukuthi uphuza kangakanani utshwala. Ukuphuza kakhulu utshwala kungalimaza amathambo akho futhi kukhuphule ingozi yokuwa nokuphuka ithambo.

Uma ungatholi i-calcium eyanele, noma uma umzimba wakho ungamunci i-calcium eyanele ekudleni okudlayo, umzimba wakho kungenzeka ungakhi ithambo elisha elanele. Khuluma nomhlinzeki wakho nge-calcium namathambo akho.

Uvithamini D usiza umzimba wakho ukumunca i-calcium eyanele.

• Buza umhlinzeki wakho uma kufanele uthathe isithasiselo se-vitamin D.
• Ungadinga uvithamini D omningi ebusika noma uma udinga ukugwema ukutholakala kwelanga ukuvimbela umdlavuza wesikhumba.
• Buza umhlinzeki wakho mayelana nokuthi ilanga liphephe kangakanani kuwe.

I-osteoporosis - ukuzivocavoca; Ubuningi bamathambo - ukuzivocavoca; I-osteopenia - ukuzivocavoca umzimba

• Ukulawula isisindo

UDe Paula, FJA, Black DM, uRosen CJ. I-osteoporosis: Izici Eziyisisekelo Nezemitholampilo. Ku: Melmed S, Auchus, RJ, Goldfine AB, Koenig RJ, Rosen CJ, abahleli. Incwadi kaWilliams ye-Endocrinology. Umhlaka 14. IPhiladelphia, PA: Elsevier; 2020: isahluko 30.

Iwebhusayithi yeNational Osteoporosis Foundation. Amathambo Anempilo Yempilo: Umhlahlandlela Weziguli. cdn.nof.org/wp-content/uploads/2016/02/Healthy-Bones-for-life-patient-guide.pdf. I-Copyright 2014. Ifinyelelwe ngoMeyi 30, 2020.

Iwebhusayithi yeNational Osteoporosis Foundation.Umhlahlandlela womtholampilo weNOF wokuvimbela nokwelashwa kwe-osteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Kubuyekezwe ngoNovemba 11, 2015. Kufinyelelwe ngo-Agasti 7, 2020.

• Izinzuzo Zokuzivocavoca
• Ukuzivocavoca Nokuqina Komzimba
• Ngidinga Ukuzivocavoca Kangakanani?
• I-osteoporosis