He aha ka Osteopenia?

Anter

• Nā hōʻailona osteopenia
• Nā kumu o Osteopenia a me nā kumu pilikia
• Nānā i ka osteopenia
• ʻO wai ka mea e hoʻāʻo ʻia no ka osteopenia?
• Hōʻike DEXA
• Hoʻomaʻo Osteopenia
• ʻAiʻai Osteopenia
• Osteopenia hoʻoikaika kino
• ʻAihue ʻauwili
• Piʻi ka manamana wāwae a me nā kuʻekuʻe wāwae
• Hāpai ka wāwae wāwae maʻalahi
• Kāohi ʻana i ka osteopenia
• Q&A: Hiki ke hoʻohuli i ka osteopenia?
• Q:
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Hōʻike Overview

Inā loaʻa iā ʻoe ka osteopenia, ʻoi aku ka nui o kou iwi ma mua o ka maʻamau. Piʻi kou mānoanoa iwi i kou wā ma kahi o 35 mau makahiki.

ʻO ke ana o ka mineral Bone (BMD) ke ana o ka nui o ka mineral iwi i loko o kou mau iwi. Kuhi kāu BMD i ka manawa o ka haki ʻana i kahi iwi mai kahi hana maʻamau. ʻO ka poʻe i loaʻa ka osteopenia i kahi BMD haʻahaʻa ma mua o ka maʻamau, akā ʻaʻole ia he maʻi.

Eia nō naʻe, ʻo ka loaʻa ʻana o ka osteopenia e hoʻonui i kou manawa o ka hoʻomōhala ʻana i ka osteoporosis. Kuhi kēia maʻi iwi i nā haki, kū i ke kūlou, a hiki ke alakaʻi i ka ʻeha nui a me ka nalo ʻana o ke kiʻekiʻe.

Hiki iā ʻoe ke hana i mea e pale aku ai i ka osteopenia. Hiki i ke hoʻoikaika kino a me nā koho meaʻai ke kōkua i ka ikaika o kou mau iwi. Inā loaʻa iā ʻoe ka osteopenia, e nīnau i kāu kauka e pili ana pehea e hoʻomaikaʻi ai a pale i ka hōʻino ʻana i hiki ai iā ʻoe ke pale i ka osteoporosis.

Nā hōʻailona osteopenia

ʻAʻole kumu maʻamau ʻo Osteopenia. ʻO ka nalo ʻana o ka iwi ʻaʻohe mea e ʻeha ai ka ʻeha.

Nā kumu o Osteopenia a me nā kumu pilikia

ʻO ka ʻelemakule ka mea nui maʻamau no ka osteopenia. Ma hope o ka piʻi ʻana o kou iwi iwi, wāwahi kou kino i ka iwi kahiko ma mua o ke kūkulu ʻana o ka iwi hou. ʻO ia ka nalo ʻana i kekahi o ka iwi.

Ua lilo ka wahine i ka iwi me ka wikiwiki ma hope o ka menopause, ma muli o nā pae estrogen haʻahaʻa. Inā nui kou lilo, hiki i kāu iwi iwi ke hāʻule i lalo e lawa ai e manaʻo ʻia he osteopenia.

Ma kahi o ka hapalua o nā ʻAmelika i ʻoi aku i ka makahiki 50 i loaʻa ka osteopenia. ʻO ka nui o kēia mau pilikia i loaʻa iā ʻoe, ʻo ke kiʻekiʻe o kāu makaʻā:

• he wahine, me nā wahine puʻupuʻu liʻiliʻi o ko ʻAsia a me ko Caucasian moʻokūʻauhau i loaʻa ka makaʻu kiʻekiʻe loa
• moʻolelo moʻolelo ʻohana o ka haʻahaʻa BMD
• ʻoi aku ma mua o 50 mau makahiki
• menopause ma mua o ka makahiki 45
• ka lawe 'ana o nā ovaries ma mua o ka menopause
• ʻaʻole lawa ka hoʻoikaika kino
• kahi papaʻai maikaʻi ʻole, ʻoi aku kekahi i nele i ka calcium a me ka huaola D
• puhipaka a hoʻohana paha i nā ʻano paka ʻē aʻe
• inu nui loa i ka waiʻona a i ʻole caffeine
• ke lawe nei i ka prednisone a i ʻole phenytoin

Hiki i kekahi mau kūlana ʻē aʻe ke hoʻonui i kou makaʻu i ka hoʻomōhala ʻana i ka osteopenia:

• anorexia
• bulimia
• Cushing maʻi maʻi
• hyperparathyroidism
• hyperthyroidism
• nā kūlana hoʻāla e like me ka rheumatoid arthritis, lupus, a me Crohn's

Nānā i ka osteopenia

ʻO wai ka mea e hoʻāʻo ʻia no ka osteopenia?

Paipai ka National Osteoporosis Foundation e hōʻoiaʻiʻo ʻoe i kāu BMD inā ʻoe:

• he wahine he 65 a ʻoi paha makahiki
• ʻōpio ma mua o 65, postmenopausal, a loaʻa i hoʻokahi a ʻoi paha nā kumu pilikia
• postmenopausal a ua haki ʻoe i kahi iwi mai kahi hana maʻamau, e like me ka hoʻokau ʻana i kahi noho e kū i luna a i ʻole holoi wai

Koi paha kāu kauka iā ʻoe e hoʻāʻo i kāu BMD no nā kumu ʻē aʻe. ʻO kahi laʻana, ma kahi o ʻekolu o nā kāne keʻokeʻo a me ʻAsia i ʻoi aku ma mua o 50 mau makahiki i ka liʻiliʻi o ka iwi.

Hōʻike DEXA

ʻO ka absorptiometry pālua ikehu X, i kapa ʻia ʻo DEXA a i ʻole DXA, ke ala maʻamau e ana ai iā BMD. ʻIke ʻia kekahi me kahi hoʻāʻo hoʻowali pōpō iwi. Hoʻohana ia i nā kukuna X i loaʻa ka radiation i lalo o ka X-ray maʻamau. ʻAʻole eha ka hōʻike.

Ana ʻo DEXA i nā pae o ka iwi i kou kuamoʻo, kaʻe, kou lima, manamana lima, shin, a kuʻekuʻe wāwae. Hoʻohālikelike ʻo DEXA i ka mānoanoa o kou iwi i ka mānoanoa o kahi 30 mau makahiki o ka like kāne a me ka lāhui. ʻO ka hopena o kahi DEXA kahi māka helu T, a hiki i kāu kauka ke hoʻohana e hōʻoia iā ʻoe.

Inā hōʻike kāu helu helu T iā ʻoe he osteopenia, hiki i kāu hōʻike DEXA ke hoʻopili i kāu helu FRAX. Inā ʻaʻole, hiki i kāu kauka ke helu.

Hoʻohana ka mea hana FRAX i ka momona o kou iwi a me nā kumu pilikia ʻē aʻe e kuhi ai i kou maka o ka haki i kou uha, ʻiwi, forearm, a i ʻole ka poʻohiwi i loko o 10 mau makahiki e hiki mai ana.

Hiki paha i kāu kauka ke hoʻohana i kāu helu FRAX e kōkua i ka hoʻoholo ʻana e pili ana i ka mālama ʻana no ka osteopenia.

Hoʻomaʻo Osteopenia

ʻO ka pahuhopu o ka mālama ʻana e mālama i ka osteopenia mai ka holomua i ka osteoporosis.

ʻO ka ʻāpana mua o ka mālama ʻana e pili ana i ka papaʻai a me nā koho hoʻoikaika kino. ʻO ka makaʻu o ka haki ʻana i kahi iwi ke loaʻa ʻoe i ka osteopenia he liʻiliʻi liʻiliʻi, no laila ʻaʻole kau kauka i kauka maʻamau ke ʻole ke kokoke loa kāu BMD i ka pae osteoporosis.

E kamaʻilio paha kāu kauka olakino iā ʻoe e pili ana i ka lawe ʻana i kahi pākuʻi a i ʻole ka wikamina D, ʻoiai ʻoi aku ka maikaʻi o ka lawa ʻana o kēlā me kēia me kāu papaʻai.

ʻAiʻai Osteopenia

No ka loaʻa ʻana o ka calcium a me ka wikamina D, e ʻai i nā huahana waiū momona ʻole momona a momona, e like me ka tī, ka waiū, a me ka yogurt. ʻO kekahi ʻano o ka wai ʻalani, nā berena, a me nā cereala i hoʻopaʻa ʻia me ka puna a me nā huaola D. ʻO nā meaʻai ʻē aʻe me ka calcium e komo pū me:

• pīni maloʻo
• broccoli
• sīmona wai hou hihiu
• milo

E ʻike ai inā e loaʻa ana iā ʻoe ka nui kūpono o kēia mau meaola no kou mau iwi, hiki iā ʻoe ke hoʻohana i ka calculator calcium ma ka pūnaewele International Osteoporosis Foundation. Hoʻohana ka calculator i ka gram ma ke ʻano o ke ana, no laila e hoʻomanaʻo wale ʻoe i ka 30 gram e pili ana i 1 auneke.

ʻO ka pahuhopu no ka poʻe me ka osteoporosis 1,200 milligrams o ka calcium i hoʻokahi lā a me 800 mau hui honua (IU) o ka huaora D. Eia naʻe, ʻaʻole maopopo inā he like kēia no ka osteopenia.

Osteopenia hoʻoikaika kino

Inā loaʻa iā ʻoe ka osteopenia, he ʻōpio makua, a he wahine premenopausal, hele wāwae, lele lele, a holo paha ma kahi o 30 mau minuke i ka hapanui o nā lā e hoʻoikaika i kou mau iwi.

ʻO kēia mau hiʻohiʻona āpau o nā hana hāpai kaumaha, ʻo ia hoʻi hana ʻoe iā lākou me kou mau wāwae e pili ana i ka honua. ʻOiai ke kōkua ʻana o ka ʻauʻau ʻana a me ka paikikala ʻana i kou puʻuwai a kūkulu i nā mākala, ʻaʻole lākou e kūkulu iwi.

ʻOiai nā hoʻonui iki i ka BMD hiki ke hōʻemi nui i kou makaʻi no nā haʻi ma hope o ke ola.

Eia nō naʻe, i kou ʻelemakule ʻana, lilo ia i mea paʻakikī iā ʻoe e kūkulu iwi. Me ka makahiki, pono e hoʻoikaika i kāu hoʻoikaika kino i ka hoʻoikaika ʻana i nā mākala ma kahi.

Maikaʻi nō ka hele wāwae, akā i kēia manawa helu pū ka ʻauʻau a me ka holo kaʻa. Hiki i kēia mau hoʻoikaika kino ke kōkua i ka hōʻemi ʻana i kou manawa e hāʻule ai.

He mea maikaʻi mau e kamaʻilio me kāu kauka e pili ana i nā hoʻomaʻamaʻa ʻoi loa a me ka palekana no ʻoe.

Ma waho aʻe o ka hele wāwae a i ʻole ka haʻuki ʻē aʻe, e hoʻāʻo i kēia mau hoʻoikaika hoʻoikaika ʻana:

ʻAihue ʻauwili

Hoʻoikaika ka poʻe lawe hipa i kou puhaka a hoʻomaikaʻi i ke kaulike. Hana i kēia i ʻekolu a ʻekolu paha manawa o ka pule.

1. Kū ʻaoʻao ʻē aʻe ma hope o kahi noho a paʻa iā ia me ka lima hoʻokahi. Kū pololei.
2. E kau i kou lima ʻē aʻe ma luna o kou pelvis a hāpai i kou wāwae i waho a i ka ʻaoʻao, e mālama pololei ana.
3. E hoʻomau i kou manamana wāwae i mua. Mai hoʻokiʻekiʻe i piʻi aʻe kou pelvis.
4. E hoʻohaʻahaʻa i ka wāwae. E hana hou he 10 mau manawa.
5. Hoʻololi i nā ʻaoʻao a hana i ka hana like ma 10 mau manawa me kou wāwae ʻē aʻe.

Piʻi ka manamana wāwae a me nā kuʻekuʻe wāwae

Hoʻokiʻekiʻe ke kuʻekuʻe wāwae a hāpai i ka wāwae e hoʻoikaika i nā wāwae haʻahaʻa a hoʻomaikaʻi i ke kaulike. Hana iā lākou i kēlā me kēia lā. E komo i nā kāmaʻa no kēia hoʻoikaika kino inā he ʻeha kou i kou mau wāwae.

1. Kū i mua o ka noho. Māmā e paʻa iā ia me hoʻokahi a i ʻole ʻelua mau lima, akā pono ʻoe e noho kaulike. E hana a hiki i ka noho kaulike ʻana ma ka hoʻohana ʻana i hoʻokahi lima a i ʻole kekahi mau manamana lima.
2. Kū pololei.
3. E hoʻomau i kou kuʻekuʻe wāwae i ka honua a hāpai i kou manamana wāwae mai ka papahele. E kū pololei me kou mau kuli pololei.
4. Paʻa no 5 kekona. A laila e hoʻohaʻahaʻa i kou manamana wāwae.
5. E ala aʻe i kou manamana wāwae, e noʻonoʻo ana ke neʻe nei ʻoe i kou poʻo i luna i ke kaupaku.
6. Paʻa no 5 kekona. Kū inā loaʻa ʻoe i kahi kuʻikuʻi mākala.
7. E hoʻihoʻi haʻahaʻa i kou kuʻekuʻe wāwae i ka papahele.
8. E hana hou he 10 mau manawa.

Hāpai ka wāwae wāwae maʻalahi

Hāpai ka wāwae wāwae maʻalahi i kou kua i lalo a me nā ʻūlū a hoʻolōʻihi i mua o kou mau ʻūhā. Hana i kēia hoʻolālā i ʻelua a ʻekolu mau manawa o ka pule.

1. Moe i kou ʻōpū ma ka moena ma ka papahele a i ʻole kahi moena paʻa.
2. E kau i kahi uluna ma lalo o kou ʻōpū no laila ke hāpai ʻoe i kou wāwae e piʻi wale ana ʻoe i kahi kūlike ʻole. Hiki paha iā ʻoe ke kau i kou poʻo i kou mau lima a kau i kahi kāwele i ʻōwili ʻia ma lalo o kou lae. Makemake kekahi poʻe e kau i kahi kāwele i ʻōwili ʻia ma lalo o kēlā me kēia poʻohiwi a ma lalo hoʻi o ko lākou mau wāwae.
3. E lawe i kahi hanu hohonu, e kaomi mālie i kou pelvis i ka uluna, a kaomi i kou mau kī.
4. E hāpai mālie i hoʻokahi ʻūhā mai ka papahele, me ke kuli iki ʻana o kou kuli. Paʻa no ka helu o 2. E hoʻomaha i kou wāwae.
5. E hoʻohaʻahaʻa i kou'ūhā a me kou'ūhā i ka honua.
6. E hana hou he 10 mau manawa.
7. Hana iā 10 me ka wāwae ʻē aʻe.

Kāohi ʻana i ka osteopenia

ʻO ke ala ʻoi loa e pale aku ai i ka osteopenia e hōʻalo a kūʻē paha i kekahi o nā ʻano i kū i ke kumu. Inā puhi ʻoe a inu paha i ka wai ʻona a nui paha i ka caffeine, kū - keu hoʻi inā ʻoi aku kou ʻōpio ma mua o 35 mau makahiki, ke hiki iā ʻoe ke kūkulu i ka iwi.

Inā ʻelemakule ʻoe ma mua o 65 mau makahiki, e hōʻike paha kāu kauka i kahi scan DEXA ma ka liʻiliʻi e nānā i ka nalo ʻana o ka iwi.

Hiki i nā poʻe o nā makahiki āpau ke kōkua i ko lākou mau iwi e noho ikaika ma ka mālama ʻana i ka papaʻai olakino, e hōʻoia pono ana i ka nui o ka puna a me ka wikamina D. Ma waho o ka meaʻai, kahi ala ʻē aʻe e loaʻa ai ka wikamina D me kahi liʻiliʻi o ka puka ʻana o ka lā. E kamaʻilio me kāu kauka e pili ana i ka pale ʻana o ka lā e pili ana i kāu ʻano olakino ʻē aʻe.

Q&A: Hiki ke hoʻohuli i ka osteopenia?

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