Iindlela ezintathu zokukhuthaza impilo yeThambo ngokwemvelo
I-Osteopenia yimeko ephawulwe ngamathambo aphantsi. Nangona abantu abane-osteopenia banamathambo amancinci kunesigqirha, imeko ayinzima kakhulu njenge- osteoporosis . Nangona kunjalo, abantu abane-osteopenia banomngcipheko ophezulu wokuphucula i-osteoporosis ukuba imeko yabo ishiywe ingaphathwa.
Kulinganiselwa ukuba abantu abayizigidi ezili-18 base-US bane-osteopenia.
Zonyango
Izinto ezininzi zemvelo kunye nezinye iindlela zokwelapha ziye zafunyanwa ngemiphumo yazo kwimpilo yethambo.
Nanku ukukhangela kwezinye iziphumo eziphambili:
1) Tai Chi
Ngophando luka-2007 lwabadala abadala abangama-49 abane-osteopenia okanye i-osteoporosis, izazinzulu zathola ukuba iiveki ezingama-18 zoqeqesho e-tai chi (ubugcisa baseKhayina bobuciko obudityanisiweyo, obunobuncwane obuhambayo kunye nokucamngca nokuphefumula kakhulu ) kunceda ukuphucula umlinganiselo kwaye kunokunciphisa umngcipheko ukuwa.
Uhlolo olusisiseko olupapashwe ngaloo nyaka lugqiba ukuba i-tai chi inokusebenza ngoncedo, olukhuselekileyo kunye noluncedo lokugcina isisitye samaminerali kwi-postmenopausal women. Nangona kunjalo, abalobi bahlaziyi bayiqonda ukuba izifundo ezikhoyo kwi-tai chi zithintelo zethambo-zithintela ubungakanani kunye nomgangatho.
2) I-Tea ehlaza
Ukusetyenziswa kwetiyi eluhlaza kunokuphucula isisitye samaminerali ngesenzo eshukumisayo kwiiseli ezenza amathambo kunye nokuvinjelwa kwemisebenzi kwintsholongwane-ithathaka, ngokwembiko eshicilelwe ngo-2009.
3) I-Vitamin D
Ukuntula kwe-Vitamin D kunye nokungazi kakuhle kuqhelekileyo phakathi kwezigulane ezine-osteopenia (kunye ne-osteoporosis), ibonisa ukuphandwa kwango-2006 ngabantu abangama-448.
I-Vitamin D ibalulekile ekuncedeni umzimba ukuthatha i-calcium, i-keyeral mineral to form and maintain the bone.
Ukubonakaliswa kwimibala ye-UVB yelanga kusiza umzimba ukuba udibanise i-vitamin D. Kodwa ngenxa yokuba u-UV exposure uyaziwa ukwandisa umngcipheko wesikhumba somhlaza , i-American Academy of Dermatology incoma ukufumana i-vitamin D ekudleni kunye nokuxhaswa.
Izinto zobungozi
Ngenxa yokuba iinkqubo ezinxulumene nokuguga zichithe isifuba samaminerali kunye nobunzima, umngcipheko we- osteopenia (kwakunye ne-osteoporosis) inokunyuka njengoko ukhula.
Ukongezelela, abafazi banamathele ngakumbi kwi-osteopenia kunye ne-osteoporosis kunamadoda, ngenxa yobunzima bemfuyo yesimo senyama kunye namathambo athile achaphazela ukutshintsha kwe-hormone eyenzeka ngexesha lokuphela kwesisu .
Ezinye izinto ezinokuphakamisa umngcipheko we-osteopenia ziquka:
- ukutya ukutya okanye ezinye iimeko ezinokuthintela umzimba ukuba ungamkeli inani elaneleyo lamaminerali kunye namavithamini
- ukuchazwa kwonyango lwe-radiation okanye i-chemotherapy
- Imbali yentsapho ye-osteoporosis
- utywala kakhulu
- ukusetyenziswa kwamachiza athile, njenge-steroids
Ezinye iindlela zokugcina i-Bone Health
Ezi zicwangciso zinokukunceda nokugcina impilo yemfuyo:
- Ukufumana i-calcium ngokwaneleyo (phakathi kwe-1000 ukuya kwe-1500 mg ngosuku, kuxhomekeke kwiminyaka yakho, ukutya okudliwayo kunye nezinye izimo zempilo)
- Ukuzivocavoca rhoqo, kuquka nokuzilolonga
- Ukunciphisa i-caffeine
- Ukuphepha ukutshaya
ILizwi
Ngenxa yophando oluncitshiswayo, kungekudala ukucebisa amanye amayeza e-osteopenia. Kwakhona kubalulekile ukuba uqaphele ukuba ukuzithobela imeko kwaye ukuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo kunokuba nemiphumo emibi.
Ukuba ucinga ukusebenzisa enye iyeza ye-osteopenia (okanye nayiphi na imeko), qiniseka ukuba udibane nodokotela wakho kuqala.
Imithombo:
I-Kocjan T, iTan TM, i-Conway GS, i-Prelevic G. "I-Vitamin D Isimo kwiziguli ezine-Osteopenia okanye i-Osteoporosis - Uphicotho lweklinikhi ye-Endocrine." Int J Vitam Isondlo. 2006 76 (5): 307-13.
Maciaszek J, Osiński W, Szeklicki R, uStemplewski R. "Impembelelo yeS Tai Chi kwi-Balance Body: Ulungelo olulawulwayo olungaphendulwanga kuMadoda kunye ne-Osteopenia okanye i-Osteoporosis." Am J Chin Med. 2007; 35 (1): 1-9.
Shen CL, Yeh JK, Cao JJ, Wang JS. "I-Tea eluhlaza kunye neT Bone Metabolism." Isondlo seMveliso. 2009 29 (7): 437-56.
UWayne PM, i-Kiel DP, iKrebs DE, i-Davis RB, i-Savetsky-isiJamani, i-Connelly M, i-Buring JE. "Iimpembelelo ze-Tai Chi kwi-Bone Mineral Density In Women's Postmenopausal: Uhlolo lokuHlola." IArch Phys Med Rehabil. 2007 88 (5): 673-80.