Zofunikira pa kupewa kugwa kwa okalamba

Malinga ndi bungwe la World Health Organization (WHO), kugwa ndiye chifukwa chachikulu cha imfa zokhudzana ndi kuvulala pakati pa akuluakulu azaka 65 kapena kuposerapo komanso chifukwa chachiwiri chachikulu cha imfa zovulala mwangozi padziko lonse lapansi. Okalamba akamakalamba, chiopsezo cha kugwa, kuvulala, ndi imfa chimawonjezeka. Koma kudzera mu njira yopewera matenda asayansi, zoopsa ndi zoopsa zimatha kuchepetsedwa.

Kuzindikira ndi kusintha moyenera malinga ndi ukalamba, ndikusintha machitidwe anu mwachangu.
Yesetsani kuchita zinthu pang'onopang'ono pa moyo wanu watsiku ndi tsiku, musafulumire kutembenuka, kuimirira, kutsegula chitseko, kuyankha foni, kupita kuchimbudzi, ndi zina zotero. Sinthani machitidwe owopsa awa motere: imirirani ndikuvala mathalauza, pitani kuchipinda kukatenga zinthu, ndikuchita masewera olimbitsa thupi amphamvu. Okalamba omwe ali ndi vuto losayenda bwino ayenera kusankha zida zothandizira zomwe zimatsogozedwa ndi akatswiri, ndikugwiritsa ntchito mwachangu ndodo, zoyendera, mipando ya olumala, zimbudzi, zogwirira ndi zida zina.

Okalamba ayenera kuvala zovala ndi mathalauza oyenera bwino, osati aatali kwambiri, othina kwambiri kapena omasuka kwambiri, kuti azitha kutentha popanda kusokoneza masewera olimbitsa thupi. Ndikofunikanso kuvala nsapato zathyathyathya, zosaterera, komanso zoyenera bwino. Zonsezi zimathandiza kupewa kugwa. Kusintha koyenera zaka kumachitika bwino kunyumba kuti muchepetse zinthu zomwe zingawopseze kugwa m'malo ozungulira. Okalamba akatuluka, ayenera kusamala ndi zinthu zomwe zingawopseze kugwa m'malo ozungulira, ndikukhala ndi chizolowezi chosamala ndi zoopsa akatuluka. Masewera olimbitsa thupi omwe amalimbitsa mgwirizano, mphamvu za minofu, komanso kupirira amatha kuchepetsa chiopsezo cha kugwa.

Kuchita masewera olimbitsa thupi kungachepetse ndikuchedwetsa zotsatira za ukalamba pa ntchito zakuthupi ndikuthandizira kuchepetsa chiopsezo cha kugwa. Kuchita tai chi, yoga, ndi kuvina kolimbitsa thupi kungathandize kuchita ntchito zonse za thupi mokwanira. Makamaka okalamba amatha kukhala ndi maluso osiyanasiyana kudzera mu masewera olimbitsa thupi osiyanasiyana. Kulinganiza bwino kungalimbikitsidwe poyimirira pa phazi limodzi, kuyenda pamsewu, ndi kupondaponda. Kulimbitsa minofu ya thupi la pansi ndikofunikiranso. Kukweza chidendene ndi kukweza kumbuyo kwa mwendo wowongoka kungawonjezere. Kupirira kungakulitsidwe poyenda, kuvina, ndi masewera ena olimbitsa thupi. Okalamba ayenera kusankha mwasayansi mtundu ndi mphamvu ya masewera olimbitsa thupi omwe amawayenerera, kutsatira mfundo ya sitepe ndi sitepe, ndikukhala ndi chizolowezi chochita masewera olimbitsa thupi nthawi zonse. Pewani kufooka kwa mafupa ndikuchepetsa chiopsezo cha kusweka kwa mafupa pambuyo pogwa.

Kuchita masewera olimbitsa thupi kumathandiza kwambiri kupewa ndi kuchiza matenda a osteoporosis, ndipo masewera akunja monga kuyenda mofulumira pang'ono, kuthamanga, ndi Tai Chi amalimbikitsidwa. Kuphatikiza apo, kuchita masewera olimbitsa thupi moyenera kumathandiza thupi kukhala ndi mphamvu zambiri zamafupa. Ndi bwino kuti okalamba azidya mkaka wambiri, soya, mtedza, mazira, nyama yopanda mafuta ambiri, ndi zina zotero zomwe zili ndi mapuloteni ochepa, calcium yambiri komanso mchere wochepa.
Chomaliza koma chofunika kwambiri, chitani kafukufuku wokhudza chiopsezo cha osteoporosis komanso kuyezetsa kuchuluka kwa mchere m'mafupa. Akuluakulu akayamba kudwala osteoporosis, ayenera kuzindikirika. Ngati osteoporosis yapezeka, okalamba ayenera kuthandizidwa mwachangu ndi kulandira chithandizo chokhazikika motsogozedwa ndi dokotala.