Malinga ndi World Health Organisation (WHO), kugwa ndizomwe zimayambitsa kufa kwa anthu akuluakulu azaka 65 kapena kuposerapo komanso chifukwa chachiwiri chomwe chimayambitsa kufa mwadzidzidzi padziko lonse lapansi.Akamakalamba, chiopsezo cha kugwa, kuvulala, ndi imfa chimawonjezeka.Koma kupyolera mu kupewa kwa sayansi, zoopsa ndi zoopsa zingathe kuchepetsedwa.
Zindikirani moyenera ndi kuzolowera ukalamba, ndikusintha mwachangu zizolowezi.
Tengani pang'onopang'ono m'moyo wanu watsiku ndi tsiku, musathamangire kutembenuka, kuyimirira, kutsegula chitseko, kuyankha foni, kupita kuchimbudzi, ndi zina zotero. kutenga zinthu, ndi kuchita masewera olimbitsa thupi.Okalamba omwe ali ndi vuto loyenda pang'onopang'ono ayenera kusankha zida zothandizira motsogozedwa ndi akatswiri, ndipo azigwiritsa ntchito mwachangu ndodo, zoyenda, mipando ya olumala, zimbudzi, njanji ndi zida zina.
Okalamba ayenera kuvala zovala ndi mathalauza zowakwanira bwino, osati zazitali kwambiri, zothina kwambiri kapena zotayirira kwambiri, kuti azitenthedwa popanda kuwononga maseŵera olimbitsa thupi.M’pofunikanso kuvala nsapato zathyathyathya, zosaterera, zokwanira bwino.Onsewa amathandiza kupewa kugwa.Zosintha zoyenera zaka zimapangidwira bwino kunyumba kuti zichepetse kugwa kwa chilengedwe.Okalamba akamatuluka, ayenera kusamala za ngozi zomwe zingagwe m’malo akunja, ndi kukhala ndi chizoloŵezi choyang’anira ngozi potuluka.Zochita zolimbitsa thupi, mphamvu za minofu, ndi kupirira zimatha kuchepetsa kugwa.
Kuchita masewera olimbitsa thupi kungachepetse ndi kuchepetsa zotsatira za ukalamba pa ntchito ya thupi ndikuthandizira kuchepetsa chiopsezo cha kugwa.Kuchita tai chi, yoga, ndi kuvina kolimbitsa thupi kumatha kuchita ntchito zonse za thupi mokwanira.Achikulire, makamaka, amatha kukhala ndi maluso osiyanasiyana kudzera muzochita zosiyanasiyana.Kukhazikika kungalimbitsidwe mwa kuima ndi phazi limodzi, kuyenda m’mbali mwa msewu, ndi kupondaponda.Kulimbitsa minofu ya m'munsi mwa thupi ndikofunikira.Kukweza chidendene ndi kukweza mwendo wakumbuyo kumatha kukulitsa.Kupirira kungawonjezeke ndi kuyenda, kuvina, ndi maseŵera ena a aerobic.Okalamba ayenera kusankha mwasayansi mawonekedwe ndi mphamvu yochitira masewera olimbitsa thupi yomwe ingawayenere, kutsatira mfundo ya sitepe ndi sitepe, ndikukhala ndi chizolowezi chochita masewera olimbitsa thupi nthawi zonse.Pewani matenda a osteoporosis ndi kuchepetsa chiopsezo cha fractures pambuyo kugwa.
Kuchita masewera olimbitsa thupi kumathandizira kupewa komanso kuchiza matenda a osteoporosis, ndipo masewera akunja monga kuyenda kothamanga, kuthamanga, ndi Tai Chi amalimbikitsidwa.Kuonjezera apo, kuchita masewera olimbitsa thupi moyenera kumathandiza kuti thupi likhale lolimba komanso kuti likhalebe lolimba kwambiri.Ndi bwino kuti okalamba adye kwambiri mkaka, mankhwala soya, mtedza, mazira, nyama yowonda, etc. ndi zolimbitsa mapuloteni, mkulu calcium ndi otsika mchere.
Pomaliza, yesetsani nthawi zonse kuyesa kuopsa kwa osteoporosis ndi kuyesa kachulukidwe ka mafupa a mafupa.Achikulire akayamba kudwala matenda osteoporosis, ayenera kudziwidwa.Ngati matenda osteoporosis apezeka, okalamba ayenera kuthandizidwa mwachangu ndi kulandira chithandizo choyenera motsogozedwa ndi dokotala.
Nthawi yotumiza: Oct-18-2022