ʻO ka hoʻoikaika kino, ka nohona, a me kou mau iwi

ʻO Osteoporosis kahi maʻi e hiki ai i nā iwi ke palapū a ʻoi aku ka haki (haki). Me ka osteoporosis, nalo ka iwi i ka nui. ʻO ka iwi iwi ka nui o nā iwi iwi i loko o kou mau iwi.

He kuleana nui ka hoʻoikaika i ka mālama ʻana i ka iwi iwi i kou mau makahiki.

E hoʻolilo i ka hoʻoikaika kino i wahi o kou ola. Mālama ia i ka ikaika o kou mau iwi a hoʻohaʻahaʻa i kou maka o ka osteoporosis a me nā haki ke ʻelemakule ʻoe.

Ma mua o kou hoʻomaka ʻana i kahi papahana hoʻoikaika kino, e kamaʻilio me kāu mea mālama ola inā:

• Ua ʻelemakule ʻoe
• ʻAʻole ʻoe i ʻeleu no kekahi manawa
• He maʻi diabetes kou, maʻi maʻi puʻuwai, maʻi lolo, a i ʻole kekahi ʻano olakino ʻē aʻe

No ke kūkulu ʻana i ka iwi iwi, pono ka hoʻoikaika i kou mau mākia e huki i kou mau iwi. Kapa ʻia kēia mau mea he hana hoʻoikaika kino. ʻO kekahi o lākou:

• ʻO ka hele wāwae wikiwiki, ka heʻe wāwae ʻana, ka pāʻani ʻana i ka leʻaleʻa, ka hulahula ʻana, a i ʻole nā ​​hana ʻē aʻe e kaupaona ai e like me nā aerobics a me nā haʻuki ʻē aʻe
• Hoʻomaʻamaʻa mālama pono, e hoʻohana ana i nā mīkini kaupaona a i ʻole nā ​​paona manuahi

Nā hana hoʻoikaika kino:

• E hoʻonui i ka iwi i nā ʻōpio
• Kōkua e mālama i ka nui o ka iwi i nā wahine e hoʻokokoke ana i ka menopause

I mea e pale ai i kou mau iwi, hana i nā hoʻoikaika kau paona ana he 3 a ʻoi paha nā lā o ka pule no ka ʻoi aku o 90 mau minuke i ka pule.

Inā ʻelemakule ʻoe, e nānā me kāu mea hāʻawi ma mua o ka hana ʻana i nā aerobics hopena kiʻekiʻe, e like me ka aerobics step. Hiki i kēia ʻano hoʻoikaika kino ke hoʻonui i kou makaʻi no ka haki inā loaʻa ʻoe i ka osteoporosis.

Nā hana hoʻoikaika haʻahaʻa, e like me yoga a me tai chi, mai kōkua nui i ka iwi iwi. Akā hiki iā lākou ke hoʻomaikaʻi i kāu kaulike a hoʻohaʻahaʻa i kou maka o ka hāʻule a haki i kahi iwi. A, ʻoiai he maikaʻi ia no kou puʻuwai, ʻaʻole e hoʻonui ka ʻauʻau ʻana a me ka holo kaʻa i ka nui o ka iwi.

Inā puhi ʻoe, haʻalele. E kaupalena ʻia i ka nui o ka waiʻona e inu ai. Hiki i ka nui o ka waiʻona ke hōʻino i kou mau iwi a hāpai i kou maka o ka hāʻule a haki i kahi iwi.

Inā ʻaʻole lawa ʻoe i ka puna, a inā ʻaʻole lawe kou kino i ka nui o ka puna mai nā meaʻai āu e ʻai ai, ʻaʻole lawa paha i kou kino ka iwi hou. E kamaʻilio me kāu mea hāʻawi e pili ana i ka calcium a me kou mau iwi.

Kōkua ka Wikamina D i kou kino e omo i ka nui o ka puna.

• E noi i kāu mea hāʻawi inā pono ʻoe e lawe i kahi waihona vitamin D.
• Hiki paha iā ʻoe ke pono i ka wikamina D i ka wā hoʻoilo a i ʻole inā pono ʻoe e hōʻalo i ka lā e pale aku ai i ka maʻi ʻaʻai ʻili.
• E nīnau i kāu mea hāʻawi e pili ana i ka nui o ka palekana o ka lā iā ʻoe.

Osteoporosis - hoʻoikaika kino; Pākuʻi iwi haʻahaʻa - hoʻoikaika kino; Osteopenia - hoʻoikaika kino

• Kaohi kaupaona

De Paula, FJA, DM ʻEleʻele, Rosen CJ. Osteoporosis: Nā ʻano kumu a me nā ʻano maʻi. I: Melmed S, Auchus, RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. ʻO Williams Textbook of Endocrinology. 14th ed. Piladelapia, PA: Elsevier; 2020: chap 30.

Pūnaewele ʻo National Osteoporosis Foundation. Nā Iwi Ola No Ke Ola: Ke Alakaʻi ʻO ka maʻi. cdn.nof.org/wp-content/uploads/2016/02/Healthy-Bones-for-life-patient-guide.pdf. Kuleana kope 2014. Loaʻa iā Mei 30, 2020.

Pūnaewele ʻo National Osteoporosis Foundation.Ke alakaʻi a ka mea lapaʻau a NOF i ka pale a me ka mālama ʻana i ka osteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. Hoʻohou Nowemapa 11, 2015. Loaʻa iā ʻAukake 7, 2020.

• Nā pono o ka hoʻoikaika kino
• Ka hoʻoikaika kino a me ke hoʻoikaika kino
• Ehia mau hoʻoikaika kino e pono ai iaʻu?
• Osteoporosis