Nzira 3 Dzokukurudzira Utano Hwehutano Nenzira
Osteopenia ndiyo inoratidzwa nechepasi pfupa. Kunyange zvazvo vanhu vane osteopenia vane mashoma mashoma mapfupa kupfuura ezvakanaka, mamiriro acho haasi akaoma seasteoporosis . Zvisinei, vanhu vane osteopenia vari pangozi yakawanda yekuvandudza osteoporosis kana mamiriro avo akasara asina kubatwa.
Anofungidzirwa vanhu vane mamiriyoni 18 muUnited States vane osteopenia.
Alternative Therapies
Zvinhu zvakasiyana-siyana zvepanyama uye mamwe maitiro ekurapa akave akadzidza nezvemigumisiro yehutano hwehutano.
Heino tarisa pane zvimwe zvitsva zvinowanikwa:
1) Tai Chi
Mune ruzivo rwa2009 rwe 49 vakwegura vakuru vane osteopenia kana osteoporosis, masayendisiti akawana kuti masvondo gumi nemasere ekudzidziswa mu tai tai (yekare yeChinese yemauto ehondo inobatanidza kupfupika, kufadza mafambiro nekufungisisa nekufema zvakanyanya ) yakabatsira kuwedzera kuenzana uye kunogona kuderedza ngozi ye falling.
Kuongorora kwakarongeka kwakabudiswa gore rimwechete kwakagumisa kuti tai chi inogona kunge yakagadzirisa, yakachengeteka, uye inobatsira yekuchengetedza mapfupa emaminetsi emadzimai mumashureopaususal. Kunyange zvakadaro, vanyori vekudzokorora vanocherechedza kuti zvidzidzo zviripo pamusoro pei tai chi-kudzivirira migumisiro inogumira muhuwandu uye hutsika.
2) Gorosi yeGreen
Kushandiswa kwemavara ehuzha kunogona kuvandudza mapfupa emaminetsi emagetsi kuburikidza nebasa rinokurudzira mumapfupa ekugadzira mapfupa uye kuvhara maitiro mufupa-kuora simba masero, maererano neshumo rakabudiswa muna 2009.
3) Vitamin D
Vitamin D kushayikwa uye kusagadzikana zvinowanzoonekwa pakati pevarwere vane osteopenia (uyewo osteoporosis), inoratidzira kuongorora kwevanhu vanosvika 448 muna 2006.
Vitamin D inokosha pakubatsira muviri kuti uwane calcium, chinhu chinoshandiswa mumigodhi yekuumba nekuchengetedza bone.
Kunyatsoona maziso ezuva reVB kunobatsira muviri kugadzira vitamini D. Asi nokuti UV inowanikwa inozivikanwa kuwedzera njodzi yekenza yepachiona , American Academy of Dermatology inokurudzira kuwana vitamin D kubva pane zvekudya uye zvekuwedzera.
Risk Factors
Nokuti kukwegura-kwakabatana kunokonzera mafuta emaminera uye mashoma, njodzi yako ye osteopenia (uyewo osteoporosis) inogona kuwedzera sezvaunokura.
Mukuwedzera, vakadzi vanowanzosangana ne osteopenia uye osteoporosis kupfuura varume, nekuda kwezvakangoita pasi pfupa remaminerari uye mamwe mapfupa-anokonzera kuchinja kwehomoni kunoitika panguva yekupera kwemwedzi .
Zvimwe zvinhu zvinogona kukonzera njodzi yako ye osteopenia zvinosanganisira:
- kushungurudzwa kwekudya kana zvimwe zvinetso zvinodzivirira muviri kuti urege kutora zvakakwana zvemaminerari nemavhitamini
- kutsvaga kweropa reradio kana chemotherapy
- nhoroondo yemhuri ye osteoporosis
- kunyanya kudhakwa doro
- kushandisa mamwe mishonga, steroids
Dzimwe Nzira Dzakachengetedza Utano Utano
Aya maitiro anogonawo kubatsira kuchengetedza mararamiro emapfupa:
- Kuwana calcium yakakwana (pakati pe1000 kusvika 1500 mg pazuva, zvichienderana nezera rako, kudya kwezvokudya, nezvimwe zvirwere zvehutano)
- Kuita muviri wako nguva dzose, kusanganisira kuora muviri
- Kukanganisa caffeine kudya
- Kudzivisa kusvuta
Shoko Rinobva
Pamusana pekutsvakurudza kwakanyanya, zvakakurumidza kutaurira kushandiswa kwemishonga yemakemikari yemaosteopenia. Zvakakoshawo kuziva kuti kuzviraramisa mamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Kana iwe uri kufunga kushandisa imwe mushonga ye osteopenia (kana chero imwe mamiriro ezvinhu), iva nechokwadi chekuona chiremba wako kutanga.
Sources:
Kocjan T, Tan TM, Conway GS, Prelevic G. "Vitamin D Mamiriro Evanhu Murairo NeOsteopenia kana Osteoporosis - Kuongorora kweEgermocrine Clinic." Int J Vitam Mutsipa. 2006 76 (5): 307-13.
Maciaszek J, Osiński W, Szeklicki R, Stemplewski R. "Migumisiro yeT Tai Chi paMutanho Wemuviri: Randomised Inotongwa Muvanhu NaOsteopenia kana Osteoporosis." Am J Chin Med. 2007; 35 (1): 1-9.
Shen CL, Yeh JK, Cao JJ, Wang JS. "Tea Yakachena uye Bone Metabolism." Nutriti Res. 2009 29 (7): 437-56.
Wayne PM, Kiel DP, Krebs DE, Davis RB, Savetsky-German J, Connelly M, Buring JE. "Migumisiro yeTai Chi paBetamin Mineral Density mu Postmenopausal Women: Kuchengetedzwa Kwadzo." Arch Phys Med Rehabil. 2007 88 (5): 673-80.