Kodi Osteopenia N'chiyani?

Zamkati

• Zizindikiro za osteopenia
• Osteopenia zimayambitsa ndi zoopsa
• Kuzindikira osteopenia
• Ndani ayenera kuyezetsa osteopenia?
• Mayeso a DEXA
• Chithandizo cha osteopenia
• Zakudya za osteopenia
• Zochita za osteopenia
• Olanda m'chiuno
• Chala ndi chidendene chimakweza
• Amakweza mwendo
• Kupewa osteopenia
• Q & A: Kodi osteopenia ingasinthidwe?
• Funso:
• Yankho:

Chidule

Ngati muli ndi osteopenia, muli ndi mafupa ochepa kuposa momwe zimakhalira. Mafupa anu amakula mukakhala ndi zaka pafupifupi 35.

Kuchuluka kwa mafupa amchere (BMD) ndiyeso ya kuchuluka kwa mafupa omwe ali m'mafupa anu. BMD yanu imaganizira za mwayi wosweka fupa kuchokera kuzinthu zabwinobwino. Anthu omwe ali ndi osteopenia ali ndi BMD yocheperako kuposa yachibadwa, koma si matenda.

Komabe, kukhala ndi osteopenia kumawonjezera mwayi wanu wodwala kufooka kwa mafupa. Matenda amtunduwu amachititsa mafupa, kuwerama, ndipo amatha kupweteka kwambiri komanso kutalika.

Mutha kuchitapo kanthu popewa osteopenia. Kuchita masewera olimbitsa thupi koyenera komanso kusankha zakudya kungathandize kuti mafupa anu akhale olimba. Ngati muli ndi osteopenia, funsani dokotala wanu za momwe mungachitire bwino ndikupewa kukulirakulira kuti mupewe kufooka kwa mafupa.

Zizindikiro za osteopenia

Osteopenia samayambitsa zizindikiro. Kutaya kuchuluka kwa mafupa sikuyambitsa kupweteka.

Osteopenia zimayambitsa ndi zoopsa

Ukalamba ndiwo chiopsezo chofala kwambiri cha matenda a osteopenia. Mafupa anu akafika pachimake, thupi lanu limathyola fupa lakale mwachangu kuposa momwe limamangidwira fupa latsopano. Izi zikutanthauza kuti mumataya mafupa.

Amayi amataya fupa mwachangu atatha kusamba, chifukwa chotsika kwama estrogen. Ngati mutayika kwambiri, mafupa anu amatha kutsika mokwanira kuti angaganizidwe kuti ndi osteopenia.

Pafupifupi theka la anthu aku America azaka zopitilira 50 amatenga matenda a osteopenia. Zowonjezera paziziwopsezo zomwe muli nazo, chiwopsezo chanu ndi ichi:

• kukhala wamkazi, wokhala ndi azimayi ang'onoang'ono amtundu waku Asia ndi Caucasus omwe ali pachiwopsezo chachikulu
• mbiri ya banja yotsika BMD
• okalamba kuposa zaka 50
• kusamba kusanathe zaka 45
• kuchotsa thumba losunga mazira musanathe kusamba
• kusachita masewera olimbitsa thupi okwanira
• chakudya choperewera, makamaka chosowa calcium ndi vitamini D
• kusuta kapena kugwiritsa ntchito mitundu ina ya fodya
• kumwa mowa wambiri kapena caffeine
• kutenga prednisone kapena phenytoin

Zina mwazinthu zitha kukulitsanso chiopsezo chanu chokhala ndi osteopenia:

• matenda a anorexia
• bulimia
• Matenda a Cushing
• hyperparathyroidism
• hyperthyroidism
• zotupa monga nyamakazi, lupus, kapena Crohn's

Kuzindikira osteopenia

Ndani ayenera kuyezetsa osteopenia?

National Osteoporosis Foundation ikulimbikitsa kuti mukayezetse BMD yanu ngati muli:

• mkazi wazaka 65 kapena kupitirirapo
• ochepera zaka 65, atatha msambo, ndipo amakhala ndi choopsa chimodzi kapena zingapo
• postmenopausal ndipo mwathyola fupa lochokera kuzinthu zabwinobwino, monga kukankha mpando kuti muyimirire kapena kutsuka

Dokotala wanu angakulimbikitseni kuti muyesedwe BMD yanu pazifukwa zina. Mwachitsanzo, pafupifupi m'modzi mwa amuna atatu azungu komanso aku Asia azaka zopitilira 50 amakhala ndi mafupa ochepa.

Mayeso a DEXA

Mphamvu ziwiri za X-ray absorptiometry, yotchedwa DEXA kapena DXA, ndiyo njira yodziwika kwambiri yoyezera BMD. Amadziwikanso kuti kuyezetsa magazi. Imagwiritsa ntchito ma X-ray omwe ali ndi radiation yochepa poyerekeza ndi X-ray wamba. Chiyesocho sichimva kupweteka.

DEXA nthawi zambiri imayesa kuchuluka kwa mafupa msana, m'chiuno, dzanja, chala, msana, kapena chidendene. DEXA amayerekezera kuchulukana kwa fupa lanu ndi kachulukidwe ka azaka 30 azigonana komanso mtundu womwewo. Zotsatira za DEXA ndi ma T-score, omwe dokotala angagwiritse ntchito kuti akupezeni.

Ngati gawo lanu la T likuwonetsa kuti muli ndi osteopenia, lipoti lanu la DEXA lingaphatikizepo kuchuluka kwanu kwa FRAX. Ngati sichoncho, dokotala wanu amatha kuwerengera.

Chida cha FRAX chimagwiritsa ntchito mafupa anu ndi zinthu zina zoopsa kuti muwonetse chiopsezo chanu chophwanya chiuno, msana, mkono, kapena phewa m'zaka 10 zikubwerazi.

Dokotala wanu amathanso kugwiritsa ntchito mphotho yanu ya FRAX kuti athandizire kupanga zisankho zamankhwala a osteopenia.

Chithandizo cha osteopenia

Cholinga cha chithandizo ndikuteteza osteopenia kuti isafalikire kufooka kwa mafupa.

Gawo loyamba la chithandizo limaphatikizapo zakudya komanso masewera olimbitsa thupi. Chiwopsezo chophwanya fupa mukakhala ndi osteopenia ndi chochepa kwambiri, motero madokotala samapereka mankhwala pokhapokha BMD yanu ili pafupi kwambiri ndi kufooka kwa mafupa.

Wothandizira zaumoyo wanu akhoza kukuyankhulani zakumwa kashiamu kapena vitamini D, ngakhale kuti nthawi zambiri zimakhala bwino kupeza zomwe mumadya.

Zakudya za osteopenia

Kuti mupeze calcium ndi vitamini D, idyani zakudya zopanda mkaka komanso mafuta ochepa, monga tchizi, mkaka, ndi yogurt. Mitundu ina ya madzi a lalanje, buledi, ndi chimanga amalimbikitsidwa ndi calcium ndi vitamini D. Zakudya zina ndi calcium ndi izi:

• nyemba zouma
• burokoli
• nsomba zamadzi zakutchire zamchere
• sipinachi

Kuti muwone ngati mukulandira kuchuluka kwa michere imeneyi m'mafupa anu, mutha kugwiritsa ntchito chowerengera cha calcium patsamba la International Osteoporosis Foundation. Chojambulira chimagwiritsa ntchito magalamu ngati muyeso wake, chifukwa chake ingokumbukirani magalamu 30 ali pafupifupi 1 ounce.

Cholinga cha anthu omwe ali ndi kufooka kwa mafupa ndi mamiligalamu 1,200 a calcium patsiku ndi mayunitsi 800 apadziko lonse (IU) a vitamini D. Komabe, sizikudziwika ngati izi ndizofanana ndi osteopenia.

Zochita za osteopenia

Ngati muli ndi osteopenia, ndinu wachikulire, komanso ndinu wamkazi musanabadwe, kuyenda, kulumpha, kapena kuthamanga mphindi 30 masiku ambiri kumalimbitsa mafupa anu.

Izi ndi zitsanzo za zolimbitsa thupi zolemetsa, zomwe zikutanthauza kuti mumazichita ndi mapazi anu okhudza pansi. Ngakhale kusambira ndi kupalasa njinga kungathandize mtima wanu ndikumanga minofu, sizimapanga mafupa.

Ngakhale kuwonjezeka kwakung'ono kwa BMD kumatha kuchepetsa kwambiri chiopsezo cha mafupa pambuyo pake.

Komabe, pamene mukukula, zimakhala zovuta kuti mumange mafupa. Ndi zaka, zochita zanu ziyenera kutsindika kulimbitsa minofu ndikukhazikika m'malo mwake.

Kuyenda ndikwabwino, koma tsopano kusambira ndikuwerengera njinga nawonso. Zochita izi zitha kuthandiza kuchepetsa mwayi wakugwa.

Nthawi zonse ndibwino kuti mukambirane ndi dokotala wanu za masewera olimbitsa thupi abwino komanso otetezeka kwambiri kwa inu.

Kuphatikiza pa kuyenda kapena kuchita masewera olimbitsa thupi, yesani zolimbitsa izi:

Olanda m'chiuno

Olanda m'chiuno amalimbitsa m'chiuno mwanu ndikukhala olimba. Chitani izi kawiri kapena katatu pamlungu.

1. Imani moyandikira pafupi ndi mpando ndikugwiritseni ndi dzanja limodzi. Imani molunjika.
2. Ikani dzanja lanu pamwamba pa m'chiuno mwanu ndikukweza mwendo wanu kumbali, kuti ulunjike.
3. Sungani chala chanu kutsogolo. Osakweza kwambiri kotero kuti chiuno chanu chimakwera.
4. Gwetsani mwendo. Bwerezani nthawi 10.
5. Sinthani mbali ndi kuchita zolimbitsa thupi zomwezo maulendo 10 ndi mwendo wanu wina.

Chala ndi chidendene chimakweza

Chala chimakweza ndi chidendene chimakweza kulimbitsa miyendo yakumunsi ndikuwongolera bwino. Chitani izi tsiku lililonse. Valani nsapato pantchitoyi ngati muli ndi ululu kumapazi anu.

1. Imani moyang'ana kumbuyo kwa mpando. Gwiritsitsani mopepuka ndi dzanja limodzi kapena onse awiri, komabe muyenera kukhala oyenera. Yesetsani kuti mukhale okhazikika pogwiritsa ntchito dzanja limodzi kapena zala zochepa.
2. Imani molunjika.
3. Sungani zidendene zanu pansi ndikukweza zala zanu pansi. Pitilizani kuyimirira mowongoka ndi mawondo anu molunjika.
4. Gwiritsani masekondi 5. Kenako tsitsani zala zanu zakumapazi.
5. Imirirani pa zala zanu, mukuganiza kuti mukusunthira mutu wanu kudenga.
6. Gwiritsani masekondi 5. Imani ngati muli ndi vuto la minofu.
7. Pepani zidendene zanu pansi.
8. Bwerezani nthawi 10.

Amakweza mwendo

Kukweza mwendo kokhazikika kumalimbitsa msana ndi matako anu ndikutambasula kutsogolo kwa ntchafu zanu. Chitani izi kawiri kapena katatu pamlungu.

1. Gona pamimba pako pamphasa pansi kapena pabedi lolimba.
2. Ikani pilo pansi pamimba panu kuti mukakweza mwendo wanu mukungobwera osalowerera ndale. Mutha kupumitsa mutu wanu m'manja kapena kuyika chopukutira chokulunga pamphumi panu. Anthu ena amakonda kuyika chopukutira paphewa lililonse komanso pansi pa mapazi awo.
3. Pumirani kwambiri, kanikizani pakhosi panu pilo, ndikufinya matako anu.
4. Pepani chiuno chimodzi pansi, bondo lanu litapindika pang'ono. Gwiritsani kuwerengera kwa 2. Phazi lanu likhale lotakasuka.
5. Gwetsani ntchafu yanu ndikubwerera pansi.
6. Bwerezani nthawi 10.
7. Chitani 10 ndi mwendo wina.

Kupewa osteopenia

Njira yabwino yopewera osteopenia ndikupewa kapena kuletsa chilichonse chomwe chimayambitsa matendawa. Ngati mumasuta kale kapena mumamwa mowa wambiri kapena tiyi kapena khofi, siyani - makamaka ngati muli ochepera zaka 35, pomwe mutha kupanga fupa.

Ngati ndinu wamkulu kuposa zaka 65, dokotala wanu angakuuzeni kusanthula kwa DEXA kamodzi kuti ayang'ane kutayika kwa mafupa.

Anthu azaka zonse amatha kuthandiza mafupa awo kukhalabe olimba mwa kudya zakudya zabwino, kuwonetsetsa kuti ali ndi calcium yokwanira ndi vitamini D. Kuphatikiza pa chakudya, njira ina yopezera vitamini D ndikutulutsa pang'ono dzuwa. Lankhulani ndi dokotala wanu za kutentha kwa dzuwa poyerekeza ndi thanzi lanu lina.

Q & A: Kodi osteopenia ingasinthidwe?

Funso:

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