ʻO ka pilikia o ke olakino ʻaʻole i nānā ka hapa nui o nā wahine

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Eia, ʻeono mau mea hoʻopūʻiwa e pili ana i ka osteoporosis.

He ʻano nohona ko Wendy Mikola e hoʻomaikaʻi ai kekahi kauka. Hoʻomaʻamaʻa mau ka mea helu kālā 36 mau makahiki mai Ohio mai, ʻaʻohe puhipaka, a hoʻopiha i kāna pā me nā huaʻai a me nā mea kanu, nā protein momona, a me nā ʻano hua holoʻokoʻa. Akā, aia kekahi mea ʻālohilohi: ʻAʻole ʻo ia e noʻonoʻo nui i ka pale ʻana i kona mau iwi. "Manaʻo wau he mea hiki iaʻu ke hopohopo ma hope," wahi a Wendy. "ʻO ka osteoporosis ka hopena maʻamau i nā wāhine kahiko."

ʻAʻole ʻo ia wale nō ka mea e noʻonoʻo i kēia ala: Ua ʻike ʻia kahi ana e ka National Osteoporosis Foundation ʻaʻole i makaʻu ʻia ka 85 pākēneka o nā wahine no ka osteoporosis, kahi maʻi e hoʻohoka ai nā iwi a palupalu a alakaʻi ai i nā haki nāwaliwali. ʻOiai he ʻoiaʻiʻo ʻaʻole hoʻomohala nā wahine i ke ʻano a hiki i ka 50 a i ʻole keu aku, "nā ana āu e lawe ai ma ke ʻano he 20, 30, a 40 paha he mea nui ka hana ʻana i ka hoʻoholo ʻana i kou olakino iwi ma hope o ke ola." Wahi a Miriam Nelson, Ph.D., he polofesa pili ma ke kula ʻo Friedman School of Science and Politics ma ke Kulanui ʻo Tufts a me ka mea kākau o Wahine ikaika, Iwi ikaika.

Eia naʻe 4 wale nō pakeneka o nā wahine ʻōpio e hana nei i nā hana e pono ai e pale aku i ka osteoporosis, loaʻa kahi noiʻi hou i ka puke pai. Pākaukau & Rheumatism. "He nui ka poʻe i kuhihewa i ka manaʻo ʻana ua lawa kā lākou kīʻaha kīʻaha i kēlā me kēia lā a i ʻole ke aniani o ka waiū e pale aku iā lākou," wahi a Nelson. "Akā ʻaʻole ʻo ia ka hihia." No ka pale ʻana i ka nalo iwi ma mua o ka hoʻomaka ʻana, ua hōʻiliʻili mākou i nā ʻike pono e ʻike ai.1 ʻAʻole i lōʻihi ka hana ʻana i ka iwi

E like me ka huli ʻana o nā ʻili ʻili, hana mau ʻia ka iwi a wāwahi ʻia i kou ola a pau. Ke ʻōpio ʻoe, ulu ʻoi aku ka wikiwiki o ka iwi ma mua o ka hoʻohaʻahaʻa. Lohi kēlā helu i kou mau makahiki; e 18, ua hoʻokumu ka hapa nui o nā wahine i ka 90 pakeneka o ko lākou iwi iwi, a ma 30, ua hōʻea lākou i ko lākou piko.

I loko o nā makahiki he iwakālua e hiki mai ana, komo ka hormona i loko o ka hana. Hoʻomaka ka hāʻule ʻana o nā pae o ka estrogen pale iwi, no laila hoʻomaka ʻoe e nalowale i ka nui o ka iwi ma mua o kou hiki ke pani. "ʻElima a ʻehiku mau makahiki ma hope o ka hiki ʻana i ka menopause, ua nalowale ka hapa nui o nā wahine ma kahi o 20 pakeneka o ko lākou iwi iwi," wahi a David Hamerman, M.D., ka luna hoʻokele o ka Comprehensive Bone Center ma Montefiore Medical Center ma New York City. Akā ʻaʻole nalo nā mea āpau. E noʻonoʻo i kāu moʻohelu i kahi moʻokāki e hoʻopukapuka: Me kekahi papaʻai a me nā hoʻoikaika hoʻoikaika kino, hiki i ka wahine i 20 a 30 paha ona makahiki ke hoʻohui i kāna waihona a mālama wale paha i kāna mea i loaʻa.2 E noi paha ʻoe i kahi hōʻoiaʻiʻo o ka iwi

ʻOiai ke kāhea nei nā ʻōlelo aʻoaʻo o kēia manawa no kāu hōʻike ʻana i ka osteoporosis mua i ka makahiki 65, pono paha ʻoe i hoʻokahi mau makahiki ma mua: Manaʻo kekahi poʻe loea he osteopenia kekahi i loko o ʻeono mau makahiki o ke kulanui, kahi mea mua i ka osteoporosis. ""Mai hilinaʻi i kāu kauka e hoʻomaopopo iā ʻoe inā loaʻa kahi hewa-pono ʻoe e hoʻoikaika a noi iā ia e loiloi i kou mau pilikia," wahi a Nelson. Hiki i kāu kauka ke ʻōlelo aku i ka DXA scan (DEXA ma mua, a i ʻole ʻelua X-ray absorptiometry) e ana i ka nui o kou iwi.3 ʻAʻole kēlā me kēia ʻano hoʻoikaika i pale i kou mau iwi

ʻO ka ʻauʻau ʻana, ke kaʻa kaʻa kaʻa, a me Pilates nā leo āpau i kou mau mākala, akā pono ʻoe i ka ikaika hou aku e hoʻonui i kāu ʻoihana. "ʻO kēlā me kēia hana kaumaha, e like me ka hoʻomaʻamaʻa ikaika, aerobics, a i ʻole ke holo ʻana, ua hōʻike ʻia e hoʻoulu ai i ka hoʻokumu iwi," wahi a Nelson. I loko o kēia ʻano hoʻoikaika hoʻoikaika, hoʻololi ka iwi ou i ke kaomi o ka umekaumaha ma ke kūkulu ʻana i nā huna iwi ʻē aʻe.

Paipai ka American College of Sports Medicine e hana i nā hana hāpai kaumaha i ʻekolu a ʻelima mau manawa i ka pule, a me nā plyometric, a i ʻole nā ​​neʻe lele pahū, no 10 a 20 mau minuke ʻekolu mau lā o ka pule. E hoʻāʻo e lele i ke kaula a i ʻole e hana i nā lele lele (hoʻomaka i ke kūlana squat, lele i luna i ka lewa, pae i nā wāwae pālahalaha).

Akā ʻo kēia mau hoʻoikaika kino haʻahaʻa e lawelawe wale i nā iwi ma kou mau wāwae a me kou pūhaka. E hoʻopili i ka hakahaka me nā hana e like me ka hāpai hāpai ʻana, kahi e pae ai i kēlā mau iwi i kou mau lima a me kou kua.

4 Hiki ke loaʻa nā meaʻai hoʻoikaika i ka iwi ma ka aisle huahana

I ka wā e pale aku ai i ka osteoporosis, loaʻa i ka waiu momona haʻahaʻa ka hapa nui o ka hōʻaiʻē no kāna ʻike calcium kiʻekiʻe. Akā, pono kou iwi iwi i kahi meaʻai e kākoʻo ai e noho ikaika: He haʻawina i paʻi ʻia ma ka Ka Nūpepa o Bone a me ka Mineral Research ʻike i nā wahine i hoʻopau i ka nui o ka wikamina C ʻoi aku ka kiʻekiʻe o nā iwi iwi ma mua o ka poʻe i loaʻa ka liʻiliʻi. No laila i ka manawa hou āu e hele aku ai i ka supermarket, e hoʻopaʻa i nā meaʻai momona i ka wikamina, e like me nā hua citrus, broccoli, a me nā ʻulaʻula.

ʻOiai ʻoe ma ia, hoʻolei i kekahi kale, spinach, a i ʻole chard Swiss i kāu kaʻa kūʻai.Kiʻekiʻena kēia mau mea ʻai i ka wikamina K, kahi e hoʻonui ai i ka hana ʻana o ka osteocalcin, kahi protein e hoʻopaʻa ai i ka calcium i ka iwi iwi. A mai hōʻalo i ke ala kai. Nui ka momona o ka tuna melemele i ka makanekiuma, pono i kekahi no nā iwi ikaika; ʻaneʻane 50 pakeneka o ka hale kūʻai o kēia mineral i loko o kou iwi iwi. I kēlā me kēia lā, e ʻimi i 320 milligrams o ka magnesium, i loaʻa pū i loko o ka laiki ʻeleʻele a me ka pata pīkī.5 He co-D-penddent ka calcium

ʻAʻole hana maikaʻi ka waiū, ka yogurt, a me nā mea hoʻopiha i ka honua i ke kino i kahi kino ke ʻole ke loaʻa ka lāʻau D me kāu puna. "Hilinaʻi ʻo Calcium i ka wikamina D," wahi a Susan E. Brown, Ph.D., ka luna o ka Osteoporosis Education Project ma East Syracuse, New York. "Me ka loaʻa ʻole o nā pae vitamina D, liʻiliʻi loa ka calcium āu e ʻai ai e hoʻomoʻa ʻia a pono i ke kino."

Pono ʻoe i ka 1000 a i ka 1,200 milligrams o ka calcium i ka lā-ka nui i ʻekolu a i ʻehā mau lawelawe o ka waiū lowfat-a ma ka liʻiliʻi he 400 a 800 i nā ʻāpana o ka wikamina D o ka honua, e like me nā kuhikuhi a ka National Osteoporosis Foundation. E ʻimi i ka huaora i loko o ka salmon, ka ʻōpae, a me ka waiū paʻa a i ʻole ka wai ʻalani. ʻOiai ʻo 15 mau minuke o ka lā pale pale ʻole kekahi kumu maikaʻi o ka wikamina D, holo pū ʻoe i ka makaʻu e hōʻino ia i kou ʻili a alakaʻi i ka maʻi ʻaʻai.

Ma muli o ka hāʻule pōkole o ka ʻAmelika ma ka wikamina D, paipai ka poʻe loea i ka lawe ʻana i ka lāʻau i kēlā me kēia lā. ʻElua ʻano o ka mea hoʻohui, D2 a me D3. "E koho no ka mana D3, ʻoi aku ka maikaʻi," i ʻōlelo ʻia e Robert P. Heaney, M.D., he mea noiʻi osteoporosis a he loea no ka lāʻau lapaʻau ma ke Kulanui ʻo Creighton.6 ʻO kekahi mau meaʻai nā ʻaihue ʻaihu

Ua ninini ʻoe i ka waiū momona ʻole ma luna o kāu pā waina i ka ʻaina kakahiaka i kēia kakahiaka, a kāpīpī i ka paʻakai ma kāu salakeke spinach i ka ʻaina awakea, no laila ua maikaʻi ʻoe i kou ala e hālāwai ai i kāu helu calcium, ʻeā? ʻAʻole paha. ʻO kekahi mau mea kemika, e like me ka oxalates (loaʻa i loko o ka spinach a me ka rhubarb) a me nā phytates (i loko o ka bran palaoa a me nā pī), e hoʻopaʻa i ka calcium, e ālai ana i kona komo ʻana. No laila, mai hoʻohui i ka calcium a pau āu e ʻai ai me kēia mau meaʻai i kāu huina o kēlā me kēia lā. Loaʻa i kahi papaʻai kiʻekiʻe i nā meaʻai i hoʻoponopono ʻia hiki ke hoʻonohonoho iā ʻoe no ka pohō calcium. "He mea maʻamau lākou i ka sodium kiʻekiʻe," wahi a Felicia Cosman, M.D., ka luna hoʻomalu no ka National Osteoporosis Foundation. "A i ka wā e hoʻokuʻu ai kou mau puʻupaʻa i ka sodium keu aku, ua kahili ʻia kekahi calcium me ia." Manaʻo ʻo ia e hoʻopaʻa i kāu ʻai i ka liʻiliʻi ma mua o 2,000 milligrams i ka lā ma ke koho ʻana i nā meaʻai haʻahaʻa-sodium a me ka ʻoki ʻana i nā huahana i hoʻopaʻa ʻia. ʻO kahi kīʻaha kopa, no ka laʻana, hiki ke ʻūlū ma kahi o 900 milligrams o ka sodium, ʻoiai ʻelua mau punetēpu o ka ʻaukā Palani i loaʻa he 250 milligrams.

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