Izinguquko zokuguga kokuma komzimba

Isimo somzimba wakho siguquka ngokwemvelo njengoba ukhula. Awukwazi ukuvika ezinye zalezi zinguquko, kepha ukukhetha kwakho indlela yokuphila kunganciphisa noma kusheshise inqubo.

Umzimba womuntu wakhiwe ngamanoni, izicubu ezinamafutha (imisipha nezitho), amathambo namanzi. Ngemuva kweminyaka yobudala engama-30, abantu bathambekele ekulahlekelweni izicubu zomzimba. Imisipha yakho, isibindi, izinso, nezinye izitho zingalahlekelwa amanye amaseli awo. Le nqubo yokulahleka kwemisipha ibizwa ngokuthi i-atrophy. Amathambo angalahlekelwa amanye amaminerali awo futhi abe mancane (isimo esibizwa nge-osteopenia kusaqala kanye ne-osteoporosis ezigabeni zakamuva). Ukulahleka kwezicubu kunciphisa inani lamanzi emzimbeni wakho.

Inani lamafutha omzimba likhuphuka kancane emva kweminyaka yobudala engama-30. Abantu asebekhulile bangaba namafutha acishe abe yingxenye eyodwa kwezintathu uma kuqhathaniswa nangesikhathi besebancane. Izicubu zomzimba zakha zibheke maphakathi nomzimba, kufaka phakathi nezitho zangaphakathi. Kodwa-ke, ungqimba lwamafutha ngaphansi kwesikhumba luyancipha.

Ukuthambekela ekubeni mfushane kwenzeka kuzo zonke izinhlanga nabobili ubulili. Ukuphakama kobude kuhlobene nezinguquko zokuguga emathanjeni, emisipheni nasemalungeni. Abantu ngokuvamile balahlekelwa cishe yintshi elilodwa (cishe isentimitha elilodwa) njalo eminyakeni eyi-10 ngemuva kweminyaka engama-40. Ukwehla kobude kushesha ngisho nangaphezulu ngemuva kweminyaka engama-70. Ungalahlekelwa isentimitha eli-1 kuye kwele-3 (2.5 kuye kuma-7.5 cm) ukuphakama njengawe ubudala. Ungasiza ekuvimbeleni ukulahleka kokuphakama ngokulandela ukudla okunempilo, ukuhlala usebenza kahle, nokuvikela nokwelapha ukulahleka kwethambo.

Imisipha emincane yomlenze kanye namajoyini aqinile angenza ukuhamba ngokuzungeza kube nzima. Amafutha omzimba amaningi nokushintsha kwesimo somzimba kungathinta ibhalansi yakho. Lezi zinguquko zomzimba zingenza ukuwa kakhulu.

Izinguquko ezilinganisweni zesisindo somzimba ziyahlukahluka kwabesilisa nabesifazane. Abesilisa bavame ukukhuluphala kuze kube yiminyaka engaba ngu-55, bese beqala ukwehlisa isisindo kamuva empilweni. Lokhu kungahle kuhlobane nokwehla kwe-testosterone yesilisa yocansi. Abesifazane bavame ukukhuluphala kuze kube yiminyaka engama-65, bese beqala ukunciphisa umzimba. Ukwehla kwesisindo ngokuhamba kwesikhathi empilweni kwenzeka ngokwengxenye ngoba amafutha angena esikhundleni sezicubu zomzimba ezicacile, futhi amafutha anesisindo esingaphansi kwesisipha. Imikhuba yokudla nokuvivinya umzimba ingadlala indima enkulu ekushintsheni kwesisindo somuntu esikhathini sokuphila kwakhe.

Ukukhetha kwakho indlela ophila ngayo kuthinta ukuthi inqubo yokuguga yenzeka ngokushesha kangakanani. Ezinye izinto ongazenza ukunciphisa izinguquko zomzimba ezihlobene nobudala yilezi:

• Vivinya umzimba njalo.
• Yidla ukudla okunempilo okubandakanya izithelo nemifino, okusanhlamvu okuphelele, namanani afanele amafutha anempilo.
• Nciphisa ukusetshenziswa kwakho kotshwala.
• Gwema imikhiqizo kagwayi nezidakamizwa ezingekho emthethweni.

Shah K, i-Villareal DT. Ukukhuluphala ngokweqile. Ku: Gcwalisa i-HM, i-Rockwood K, i-Young J, ama-eds. Incwadi kaBrocklehurst ye-Geriatric Medicine ne-Gerontology. Umhlaka 8. IPhiladelphia, PA: Elsevier; 2017: isahluko 80.

UWalston JD. I-sequelae ejwayelekile yomtholampilo yokuguga. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 22.