Ukuqhaqhazwa kweNtsholongwane yeNtsholongwane - 10 Imimiselo enokuthi ikhusele iNeck yakho

Ukuthintela ukunyanga

Ukwaphulwa komlomo wesibeleko (ungayazi le nzakala njengentamo ephukile ,) yinto ebalulekileyo.

Iindaba ezilungileyo kukuba ukuthatha isilumkiso somlomo wesibeleko ngokuyinxalenye yendlela yokwenza izinto ezilula zokuphila. Nazi iindlela ezili-10 zokukhusela izibeleko zomlomo ongayicinga ukuba uziphendulele kwimikhwa yansuku zonke.

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Ukuthintela

I-Falls yimbangela ebangela ukulimala, kubandakanywa iziza, kubantu abangaphezu kweminyaka engama-65, kwaye ingozi yokuwa ikhula xa ukhula.

Kodwa ngokwenza utshintsho oluncinane kwimpilo yakho, unokukwazi ukukhusela ukuwa. Nazi ezinye izicwangciso (ezifanelekileyo) ezilula ukuphumeza:

• Susa i-clutter kwaye uphonsa umbhoxo ukuze ungahambi kuwo.
• Ukuzivocavoca rhoqo ukuphuhlisa ibhalansi yakho.
  • Ucwaningo luye lwabonisa ukuba i- tai chi inokusebenza ekuthintela ukuwa kwabantu abadala.
    
    Enyanisweni, ukuhlaziywa kwe-2017 kunye nokuhlaziywa kweemeta zophando lwezophando kwimbandela efunyenwe yiTai Chi ibe yindlela ekhuselayo yokuthintela abantu abadala kunye nabadala. Ababhali bokuhlaziya baqhubeka bethetha ukuba xa uqhuba ngokwakho i-tai chi, ngakumbi uya kuba nako ukunqanda ukuwa.
    
    Kwaye zibonisa ukuba isitayela saseYang tai chi sibonakala siphumelele ngakumbi ekukhuseleni ukuwela kunokuba isisindo seLanga.

Kaninzi

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Ukuphuhlisa i-Bone Your Weight

Uninzi lweengcali zengqumbo ziyavuma ukuba i- osteoporosis iphakamisa umngcipheko wezinto ezincinci kwi-vertebrae yomlomo wesibeleko . Oku kungenxa yokuba i-osteoporotic bone tissue iyanqabile kwaye iphukile kalula.

Izindlela zokwakha isisitye samaminerali esithambo zibandakanya ukufumana i-vitamin D ne calcium ngokwaneleyo, njengoko kuchaziwe ngezantsi, kunye nokubandakanyeka kwiiseshoni zokuzilolonga, ezifana nokuqeqeshwa kwamandla .

Ugqirha wakho unokukwazi ukumisela imithi yokwakha amathambo, njengeFosamax, ngokunjalo.

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Thatha iVitamin D ngeCalcium

I-OIH Osteoporosis kunye neSifo seThambo esifana neSizwe soNcedo lweSizwe sithi i-vitamin D iyimfuneko ukuba umzimba uthathe i-calcium. Ngaphandle kokwaneleyo, bathi, awuyi kukwazi ukudala i-hormone ebalulekileyo ebizwa ngokuthi i-calcitrol, leyo yinto ejongene nokuxhamla kwe-calcium, ngoko ke, amathambo anamandla. (Xa umzimba ungeke ukwazi ukuthatha ikhalsiyamu oya kuyidla ngokutya kunye / okanye ukuxhaswa, iya kukukhupha emathanjeni akho, ubencipha.) Akukho nto oyifunayo ukuba unayo okanye uzama ukukhusela i-osteopenia okanye i-osteoporosis!)

Isiko seZibonelelo sisitshela ukuba kukho iindlela ezintathu zokufumana i-vitamin D:

• Ngesikhumba
• Ukususela ekudleni
• Ukususela kwizibonelelo.

Kuze uneminyaka engama-70, kunconywa ukuba ufumane i-600 IU ye-vitamin D ngosuku. Emva koko, iZiko lithi, uphakamise u-800 IU.

Nangona abantu abaninzi bephethe ngokuphumelelayo amazinga abo e-vitamin D kunye nezongezelelo, musa ukulibala ukuba uhambo olude ngosuku olushushu (kunye nesimbozo esincinci phezu kwesikhumba sakho) kunye / okanye ukutya okuthethile (iimbumba zamaqanda, iintlanzi zamanzi zetyuwa, isibindi, kunye nobisi obisiweyo uludwe) lunokunceda ekuphuculeni amanqanaba akho, ngokunjalo. Iziko licaphula i-Institute of Medicine ngokuthi i-vitamin D iphakanyisiwe ngu-4000 IU (ngaphandle kokuba ugqirha wakho echaza ngaphezulu ngokusekelwe kwimeko yakho.)

Musa ukulibala iCalcium yakho

Iziko libuye libe neencomo zokuthi ithatha i-calcium engakanani. Kubantu abadala ukuya kwiminyaka engama-50 ubudala, kunye nabesilisa ukuya kuma-70, ngu-1000 mg. Kwiibhinqa, i-1200 mg.

Ukuba ukhulelwe okanye ulahla, yile 1000 mg ngaphandle kokuba uphakathi kweminyaka eyi-14 neye-18, apho i-dose ephakanyisiweyo i-1300 mg.

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Qhawula rhoqo imisipha yakho

Utshintsho oluguquguqukayo emgodini aluphepheli phantse wonke umntu; oku kungenxa yokuba ininzi yexesha, banobudlelwane obudala.

Ukuhlengahlengiswa kunokunyusa umngcipheko wohlobo lweentamo zentamo ezenza i- myelopathy , eyona nto ibuhlungu kakhulu kwaye isoloko ibuhlungu apho intambo yomgogodla igxeka kwaye / okanye icinezelwa. Ukulawula umthambo womthambo kunye / okanye ukuthintela ezininzi, ezininzi iimvakalelo zomzimba kunye nemisebenzi, ngoko xa kuphazamiseka, iimpawu zinokuba nzima kakhulu.

Ukuphuhlisa intamo eqinile, iguquguqukayo kunye nezihlunu zentathu kunokuncedisa ukucotha ezinye zeenguqu ze-arthritic entanyeni.

Ukuze uncede ukugcina impilo yakho entanyeni, cinga ngokubandakanyeka kwaye uhlale uhlala unamandla kwaye ulungelelaniso lokuzilolonga kwintamo yakho, amahlombe, isisemva sangasemva nesisu esiswini. Ukutyelela omnye okanye ezimbini kunye nomgqirha okhutshelwe ilayisensi unokunceda uqalise.

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Gcina i-Belt yakho yesihlalo

Bophelela phezulu! Sonke siyazi ukuba "ukumbathisa amabhande okuhlala esikhwameni kusindisa ubomi." Kungakukhusela nje kuphela umonakalo entanyeni yakho, ngokunjalo.

Iingozi zezithuthi zidibene nenxeba yomlomo wesibeleko ngokwemfuno enkulu eyenziwa ngo-2012 epapashwe kwiphepha lokulimala.

Kwaye ngo-2009, iCanada C-Spine Rule Study Group yabheka kwiirekhodi ezingama-17,000 zegulane (ngexesha leminyaka engama-6) kwaye yafumana abo bangabhinqanga amabhande esiphephelo ngexesha leengozi yemoto babekho amathuba okuphula omnye okanye amathambo entanyeni.

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Cinga Ukukhawuleza Kwakho

Isifundo esifanayo (esenziwa yiCanada C-Spine Study Study Group) esakhankanywe ngasentla sifike ukuba iqhutywe imoto xa iphazamisekile, mhlawumbi abagibeli bafanele bahlale bephule intamo.

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Ngaba Unxibe Isigqoko?

Ukuba uyayithanda imvakalelo yefrizi ephosa ngeenwele xa usendleleni, unako okanye ungathandi oko ndiza kuthetha.

Uninzi lwabantu luyazi ukuba isigqoko esihle esifanelekileyo siyakwazi ukukhusela kwisifo esibi (okanye esichengayo) kunye / okanye ukulimala kweso sifanele ukuba kwenzeke xa uhamba ngebhayisikili. Ngenxa yesi sizathu, iifowuni zincinci ekhuselweyo kakhulu.

Enyanisweni, ukuhlaziywa okucwangcisiweyo kwe-2017 kunye ne-meta-analysis epapashwe kwi- International Journal ye-Epidemology ibone ukuba ukusebenzisa i- helmese ye-bhisikizi kunokunciphisa iingxaki zabasebhayisikili bokugcina ukulimala, ukulimala, kunye nokulimala komzimba. Ababhali bokufunda bathi iinqununu zineempembelelo ezikhuselekileyo ezinobungozi obukhulu kunye nokulimala kwentloko.

Kodwa xa kuziwa ekuthintela ukulimala kwentsholongwane yomlomo , ukuchithwa, njl, uphando alucaci. Uphando olufanayo olukhankanywe ngasentla lufumene intlungu yenkohlakalo ngenxa yengozi yebhayisikili yayingavumelekanga kwaye ayihambelani nokusetyenziswa kwesigqoko.

Ukuphakanyiswa kophando (ngokunxulumene nomqondo oqhelekileyo) kukuba xa ugqoke isigqoko kungenakukugcina ukuphula enye okanye ngaphezulu kwamathambo entanyeni yakho, kusengumqondo obalaseleyo.

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Jonga Ubunzulu Bamanzi

Intloko yokuqala yokungena emanzini angacacileyo yindlela eqinisekileyo yokubangela intanyantya enkulu. Isebe lezeMpilo laseNew York lifumene ukuba i-90% yomnxeba womnxeba ngenxa yokuhlaselwa kweengozi yayingumzimba wamanzi angama-6 okanye ngaphantsi.

Kwaye ukuba udilika kwi-dock, iSebe lezeMpilo le-NY licaphula i-Red Cross njengoko ithi amanzi kufuneka abe ubuncinane ubunzima beenyawo ezili-9.

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Musa ukuVimbela okanye Ukumisa ngeNtloko yakho

Ngaba wena okanye othandekayo udlala umdlalo weqhagamshelwano? Ukuba kunjalo (kwaye nangona ingaba ilinga,) akusiyo ingcamango efanelekileyo yokuvimba okanye ukubetha intloko, nokuba unxibe isigqoko. Ukwenza njalo unika amandla amaninzi entanyeni yakho, kwaye iziphumo kwezinye iimeko zingase zibe yingozi.

Nangona ukuvala okanye ukukhankanya ngentloko kwakunqatshelwe esikolweni esiphakeme nakwiikholeji kwiminyaka emashumi edlulileyo, lo msebenzi uyaqhubeka. Ukuba udlala imidlalo yokuthintana naye, yiba ne-smartie kwiqela lakho kwaye ugweme ukusebenzisa le ndlela yokubulala.

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Ukuphepha Ulwaphulo

Iingxowa zentambo zingabangela ubundlobongela, into eninzi eyenzeka ekhaya okanye phakathi kwabantu abanobunye bomntu obusondeleyo.

Ubundlobongela buchaphazela abantu bonke ubudala, ukusuka kwiintsana ukuya kwibadala.

Ukuba ufuna uncedo ngokuthintela ubundlobongela (ukunciphisa umngcipheko wokuphuka kwentamo, kunye nezinye izizathu,) khangela ukuba urhulumente wengingqi okanye i-arhente engenzi-nzuzo exhasa amaxhoba obundlobongela.

Kwakhona, amaqela anjengo-Big Brothers Sisters Big Sisters kunye noNyango kaZwelonke woLwaphulo loLutsha anganikeza iinkqubo zamahhala zokunceda intsapho yakho inqobe ubudlova basekhaya.

> Umthombo

> Clayton, J., et. i., Imiba yengozi yomhlaza wesibeleko somlomo wesibeleko. Ukulimala. Epreli 2012. https://www.ncbi.nlm.nih.gov/pubmed/21726860

> Huang, Z., et. al. Ukuphononongwa ngokuchanekileyo kunye nohlaziyo-meta: I-Tai Chi yokukhusela iwela kubantu abadala. BMJ Open. 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293999/

> Ubuncinci bamanzi obuncinane bokuDlulela kokuQala kweNdlu kwiiDiski zamanzi, ukuQala iiBlocks, ii-Docks kunye neConferensi eziNcinci eziHlomelo. Isebe lezeMpilo laseNew York. https://www.health.ny.gov/environmental/outdoors/camps/aquatics/minimum_water_depths_for_head_first_diving.htm

> Olivier, J. Ukulimala kwebhayisikili kunye nokusetyenziswa kwesigqoko: ukuhlolwa ngokucwangcisekileyo kunye nokuhlaziywa kwemeta. Int J Epidemiol. NgoFebruwari 2017. https://www.ncbi.nlm.nih.gov/pubmed/27450862

> Thompson, W., kunye. al., uMbutho wendlela yokulimala kunye nomngcipheko weentlobo zentambo yomkhuhlane. CJEM. Jan. 2009. https://www.ncbi.nlm.nih.gov/pubmed/19166635