Kuyini i-Osteopenia?

-Delile

• Izimpawu ze-osteopenia
• Izimbangela ze-osteopenia nezici zobungozi
• Ukuhlonza i-osteopenia
• Ngubani okufanele ahlolwe i-osteopenia?
• Ukuhlolwa kwe-DEXA
• Ukwelashwa kwe-osteopenia
• Ukudla kwe-osteopenia
• Ukuzivocavoca kwe-osteopenia
• Abathumbi be-Hip
• Uzwane nesithende kuyaphakama
• Ukuphakamisa umlenze othambekele
• Ukuvimbela i-osteopenia
• I-Q & A: Ngabe i-osteopenia ingaguqulwa?
• Q:
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Ukubuka konke

Uma une-osteopenia, unesisindo esiphansi samathambo kunokujwayelekile. Ubuningi bamathambo akho buphakama lapho uneminyaka cishe engama-35 ubudala.

Ubuningi bamathambo (BMD) yisilinganiso samathambo amaminerali angakanani emathanjeni akho. I-BMD yakho ilinganisela amathuba okuphuka kwethambo lisuka emsebenzini ojwayelekile. Abantu abane-osteopenia bane-BMD ephansi kunokujwayelekile, kodwa akusona isifo.

Kodwa-ke, ukuba ne-osteopenia kwandisa amathuba akho okuba ne-osteoporosis. Lesi sifo samathambo sibanga ukuphuka, ukuma okugoqile, futhi kungaholela ebuhlungu obukhulu nasekulahlekelweni ukuphakama.

Ungathatha isinyathelo ukuvimbela i-osteopenia.Ukuvivinya umzimba okufanele nokukhetha ukudla kungasiza ekugcineni amathambo akho eqinile. Uma une-osteopenia, buza udokotela wakho ukuthi ungathuthukisa kanjani futhi uvimbele ukwanda ukuze ukwazi ukugwema i-osteoporosis.

Izimpawu ze-osteopenia

I-osteopenia ayivame ukudala izimpawu. Ukulahleka kwamathambo akubangeli ubuhlungu.

Izimbangela ze-osteopenia nezici zobungozi

Ukuguga kuyisici esiyingozi kakhulu se-osteopenia. Ngemuva kokuthi ithambo lakho liphakame, umzimba wakho uhlahlela amathambo amadala ngokushesha kunokuba wakhe ithambo elisha. Lokho kusho ukuthi ulahlekelwa ukuqina kwamathambo.

Abesifazane balahlekelwa ithambo ngokushesha okukhulu ngemuva kokunqamuka kokuya esikhathini, ngenxa yamazinga aphansi e-estrogen. Uma ulahlekelwa kakhulu, ithambo lakho lingahle lehle ngokwanele ukuthi libhekwe njenge-osteopenia.

Cishe uhhafu wamaMelika amadala kuneminyaka engama-50 athola i-osteopenia. Lapho unalezi zici zobungozi, inkulu ingozi onayo:

• ukuba ngowesifazane, nabesifazane abanamathambo amancane abadabuka e-Asia naseCaucasia abanengozi enkulu
• umlando womndeni we-BMD ephansi
• ukuba mdala kuneminyaka yobudala engama-50
• ukunqamuka kokuya esikhathini ngaphambi kweminyaka yobudala engama-45
• ukususwa kwamaqanda ngaphambi kokunqamuka kokuya esikhathini
• ukungatholi ukuzivocavoca umzimba okwanele
• ukudla okungekuhle, ikakhulukazi okungenayo i-calcium nevithamini D
• ukubhema noma ukusebenzisa ezinye izinhlobo zikagwayi
• ukuphuza kakhulu utshwala noma i-caffeine
• ukuthatha i-prednisone noma i-phenytoin

Ezinye izimo ezithile zingakhuphula nengozi yakho yokuthuthukisa i-osteopenia:

• i-anorexia
• bulimia
• I-Cushing syndrome
• hyperparathyroidism
• i-hyperthyroidism
• izimo zokuvuvukala njenge-rheumatoid arthritis, lupus, noma iCrohn's

Ukuhlonza i-osteopenia

Ngubani okufanele ahlolwe i-osteopenia?

INational Osteoporosis Foundation incoma ukuthi uhlolwe iBMD yakho uma:

• owesifazane oneminyaka engama-65 noma ngaphezulu
• ingaphansi kweminyaka engama-65, i-postmenopausal, futhi inesici esisodwa noma eziningi zobungozi
• i-postmenopausal futhi wephule ithambo elivela emsebenzini ojwayelekile, njengokucindezela isihlalo ukusukuma noma ukusula

Udokotela wakho angancoma ukuthi uhlolwe i-BMD yakho ngezinye izizathu. Isibonelo, cishe owesilisa oyedwa kwabathathu abamhlophe nabase-Asia abaneminyaka engaphezu kwengama-50 banamathambo aphansi.

Ukuhlolwa kwe-DEXA

I-Dual energy X-ray absorptiometry, ebizwa nge-DEXA noma i-DXA, iyindlela ejwayelekile yokulinganisa i-BMD. Kuyaziwa nangokuthi ukuhlolwa kwamaminerali amathambo. Isebenzisa ama-X-ray anemisebe ephansi kune-X-ray ejwayelekile. Ukuhlolwa akunabuhlungu.

I-DEXA ivame ukukala amazinga wamathambo omgogodla, okhalweni, esihlakaleni, womunwe, wesikhumba noma wesithende. I-DEXA iqhathanisa ukuminyana kwethambo lakho nobuningi bomuntu oneminyaka engama-30 ubudala wobulili obufanayo nohlanga. Umphumela we-DEXA yi-T-score, udokotela wakho angayisebenzisa ukukuxilonga.

Uma i-T-score yakho ikhombisa ukuthi une-osteopenia, umbiko wakho we-DEXA ungafaka isikolo sakho se-FRAX. Uma kungenjalo, udokotela wakho angakubala.

Ithuluzi le-FRAX lisebenzisa ukuminyana kwethambo lakho nezinye izinto ezinobungozi ukulinganisa ubungozi bokuphuka inqulu, umgogodla, ingalo, noma ihlombe eminyakeni eyishumi ezayo.

Udokotela wakho angasebenzisa futhi isikolo sakho se-FRAX ukusiza ukwenza izinqumo mayelana nokwelashwa kwe-osteopenia.

Ukwelashwa kwe-osteopenia

Inhloso yokwelashwa ukugcina i-osteopenia ingadluleli ekuthambekeleni kwamathambo.

Ingxenye yokuqala yokwelashwa ifaka ukukhetha kokudla nokuzilolonga. Ingozi yokwephuka kwethambo uma une-osteopenia incane impela, ngakho-ke odokotela abajwayele ukukubeka umuthi ngaphandle uma iBMD yakho isondele kakhulu ezingeni le-osteoporosis.

Umhlinzeki wakho wezokunakekelwa kwempilo angahle akhulume nawe ngokuthatha i-calcium noma i-vitamin D supplement, yize ngokuvamile kungcono ukuthola okwanele ngakunye ekudleni kwakho.

Ukudla kwe-osteopenia

Ukuze uthole i-calcium novithamini D, yidla imikhiqizo yobisi engewona amafutha kanye namafutha amancane, njengoshizi, ubisi, neyogathi. Ezinye izinhlobo zejusi lewolintshi, izinkwa, nezinhlamvu ziqiniswa nge-calcium novithamini D. Okunye ukudla nge-calcium kufaka:

• ubhontshisi omisiwe
• i-broccoli
• salmon wamanzi ahlanzekile asendle
• isipinashi

Ukubona ukuthi uthola inani elifanele lalezi zakhi zamathambo akho, ungasebenzisa umshini wokubala we-calcium kusiza se-International Osteoporosis Foundation. I-calculator isebenzisa amagremu njengeyunithi yayo yokukala, ngakho-ke khumbula nje amagremu angama-30 cishe i-ounce elilodwa.

Umgomo wabantu abane-osteoporosis ngama-milligram ayi-1,200 we-calcium ngosuku kanye nama-unit angu-800 (IU) ka-vitamin D. Kodwa-ke, akucaci noma lokhu kuyafana yini ne-osteopenia.

Ukuzivocavoca kwe-osteopenia

Uma une-osteopenia, ungumuntu osemusha osemusha, futhi ungowesifazane wokuqala ukuya esikhathini, ukuhamba, ukugxuma, noma ukugijima okungenani imizuzu engama-30 ezinsukwini eziningi kuzoqinisa amathambo akho.

Lezi yizo zonke izibonelo zokuzivocavoca umzimba okuthwala isisindo, okusho ukuthi uzenza izinyawo zakho zithinte phansi. Ngenkathi ukubhukuda nokuhamba ngebhayisikili kungasiza inhliziyo yakho nokwakha imisipha, akuwakhi amathambo.

Ngisho nokunyuka okuncane kwe-BMD kunganciphisa kakhulu ubungozi bakho bokuqhekeka kamuva empilweni.

Kodwa-ke, njengoba ukhula, kuba nzima kakhulu kuwe ukwakha ithambo. Ngokukhula, ukuzivocavoca umzimba kwakho kufanele kugcizelele ukuqiniswa kwemisipha nokulinganisela esikhundleni.

Ukuhamba kusalungile, kepha manje ukubhukuda nokubala ngebhayisikili nakho. Lezi zivivinyo zingasiza ukunciphisa amathuba akho okuwa.

Kuhlale kungumqondo omuhle ukukhuluma nodokotela wakho mayelana nokuzivocavoca okuhle kakhulu futhi okuphephe kakhulu kuwe.

Ngaphezu kokuhamba noma okunye ukuvivinya umzimba, zama lezi zivivinyo zokuqinisa:

Abathumbi be-Hip

Abathumbi be-Hip baqinisa izinkalo zakho futhi bathuthukise ibhalansi. Kwenze lokhu kabili noma kathathu ngesonto.

1. Yima eceleni eceleni kwesihlalo bese uyibamba ngesandla esisodwa. Yima uqonde.
2. Beka esinye isandla sakho phezu kwesikhumba sakho bese uphakamisa umlenze wakho uye eceleni, usigcine siqondile.
3. Gcina inzwane yakho ikhombe phambili. Ungaphakamisi phezulu kakhulu kangangokuba ukhalo lwakho luyakhuphuka.
4. Yehlisa umlenze. Phinda izikhathi eziyishumi.
5. Shintsha izinhlangothi bese wenza ukuzivocavoca okufanayo izikhathi eziyishumi ngomunye umlenze wakho.

Uzwane nesithende kuyaphakama

Uzwane uphakamisa futhi isithende siphakamisa ukuqinisa imilenze ephansi futhi kuthuthukise ibhalansi. Kwenze nsuku zonke. Gqoka izicathulo zalo msebenzi uma unezinhlungu ezinyaweni zakho.

1. Yima ubheke ngemuva kwesihlalo. Yibambe kancane ngesandla esisodwa noma zombili izandla, noma kunjalo udinga ukuhlala ulinganisela. Sebenzela ukukwazi ukuhlala ulinganisela usebenzisa isandla esisodwa noma iminwe embalwa.
2. Yima uqonde.
3. Gcina izithende zakho phansi bese uphakamisa izinzwane zakho phansi. Qhubeka ume uqonde ngamadolo akho aqondile.
4. Bamba imizuzwana emi-5. Bese wehlisa izinzwane zakho.
5. Sukuma ezinzwaneni zakho, ucabange ukuthi uhambisa ikhanda lakho phezulu ophahleni.
6. Bamba imizuzwana emi-5. Yima uma unesihlungu semisipha.
7. Yehlisa kancane izithende zakho phansi.
8. Phinda izikhathi eziyishumi.

Ukuphakamisa umlenze othambekele

Ukuphakama kwemilenze ethambisayo kuqinisa iqolo lakho elingaphansi nezinqe bese welula ingaphambili lamathanga akho. Yenza lo msebenzi kabili noma kathathu ngesonto.

1. Lala ngesisu embhedeni phansi noma embhedeni oqinile.
2. Faka umqamelo ngaphansi kwesisu sakho ngakho-ke uma uphakamisa umlenze wakho umane uza endaweni yokungathathi hlangothi. Ungahle ubeke ikhanda lakho ezandleni zakho noma ufake ithawula eligoqiwe ngaphansi kwebunzi lakho. Abanye abantu bathanda ukubeka ithawula eligoqiwe ngaphansi kwehlombe ngalinye nangaphansi kwezinyawo zabo.
3. Thatha umoya ophefumulayo, cindezela ngobumnene okhalweni lwakho umcamelo, bese ukhama izinqe zakho.
4. Phakamisa kancane ithanga elilodwa phansi, idolo lakho ligobile. Bamba ukubala okungu-2. Gcina unyawo lwakho lukhululekile.
5. Yehlisa ithanga lakho bese ubuyela emuva phansi.
6. Phinda izikhathi eziyishumi.
7. Yenza i-10 ngomunye umlenze.

Ukuvimbela i-osteopenia

Indlela engcono yokuvimbela i-osteopenia ukugwema noma ukumisa noma yikuphi ukuziphatha okukubangelayo. Uma usuvele ubhema noma uphuza utshwala obuningi noma i-caffeine, yeka - ikakhulukazi uma ungaphansi kweminyaka yobudala engama-35, lapho usengakwazi ukwakha ithambo.

Uma umdala kuneminyaka yobudala engama-65, udokotela wakho kungenzeka aphakamise ukuskena kwe-DEXA okungenani kanye ukuze afune ukulahleka kwethambo.

Abantu bayo yonke iminyaka bangasiza amathambo abo ukuthi ahlale eqinile ngokugcina ukudla okunempilo, aqiniseke ukuthi bathola i-calcium eyanele novithamini D. Ngokungeziwe ekudleni, enye indlela yokuthola uvithamini D inenani elincane lokuchayeka elangeni. Khuluma nodokotela wakho mayelana nokuchayeka okuphephile elangeni ngokususelwa kwezinye izimo zakho zezempilo.

I-Q & A: Ngabe i-osteopenia ingaguqulwa?

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