Motsa jiki, salon rayuwa, da kashin ku

Osteoporosis cuta ce da ke sa kasusuwa su zama masu saurin yin rauni kuma zasu iya karaya (karya). Tare da osteoporosis, kasusuwa sun rasa yawa. Yawan ƙashi shine adadin kayan ƙashi a ƙashinku.

Motsa jiki yana taka muhimmiyar rawa wajen kiyaye yawan kashi yayin da kuka tsufa.

Sanya motsa jiki ya zama wani bangare na rayuwar ku. Yana taimaka wa kasusuwa su kasance masu ƙarfi kuma ka rage kasadar kasusuwa da kasusuwa yayin da ka tsufa.

Kafin ka fara shirin motsa jiki, yi magana da mai baka kiwon lafiya idan:

• Kun girme
• Ba ku yi aiki na ɗan lokaci ba
• Kuna da ciwon sukari, cututtukan zuciya, cututtukan huhu, ko wani yanayin kiwon lafiya

Don haɓaka ƙashin kashi, aikin dole ne ya sa tsokoki su ja ƙasusuwa. Waɗannan ana kiransu motsa jiki mai ɗaukar nauyi. Wasu daga cikinsu sune:

• Brisk tafiya, jogging, wasan tennis, rawa, ko wasu ayyuka masu ɗaukar nauyi kamar wasan motsa jiki da sauran wasanni
• Kulawa da hankali, amfani da injunan nauyi ko nauyi

Darasi mai ɗaukar nauyi:

• Densityara yawan ƙashi koda a cikin matasa
• Taimaka a kiyaye ƙashin kashi a cikin mata waɗanda ke gab da yin al'ada

Don kiyaye kashinku, yi atisaye masu ɗaukar nauyi 3 ko fiye da kwanaki a mako don jimlar sama da minti 90 a mako.

Idan kun girme, bincika likitan ku kafin kuyi wani aiki mai tasiri sosai, kamar su wasan motsa jiki. Wannan nau'in motsa jiki na iya ƙara haɗarin ku ga fractures idan kuna da osteoporosis.

Motsa jiki mara tasiri, kamar yoga da tai chi, basa taimakawa ƙashin kashi sosai. Amma zasu iya inganta ma'aunin ka da rage kasadar fadawa da karye kashi. Kuma, kodayake suna da kyau ga zuciyar ku, iyo da keken keke ba sa ƙaruwa da ƙashi.

Idan ka sha taba, ka daina. Har ila yau iyakance yawan giya da kuke sha. Yawan shan giya na iya lalata kashin ka kuma ya sanya haɗarin faɗuwa da karyewar kashi.

Idan baku sami isasshen alli ba, ko kuma idan jikinku baya shan isasshen alli daga abincin da kuke ci, ƙila jikinku ba zai iya yin sabon ƙashi ba. Yi magana da mai baka game da alli da kashin ka.

Vitamin D yana taimaka wa jikinka shan isasshen alli.

• Tambayi mai ba ku sabis idan ya kamata ku ɗauki ƙarin bitamin D.
• Kuna iya buƙatar karin bitamin D a lokacin hunturu ko kuma idan kuna buƙatar kaucewa bayyanar rana don hana kansar fata.
• Tambayi mai ba ku sabis game da yadda rana ba ta da lafiya a gare ku.

Osteoporosis - motsa jiki; Boneananan ƙananan kashi - motsa jiki; Osteopenia - motsa jiki

• Kula da nauyi

De Paula, FJA, Black DM, Rosen CJ. Osteoporosis: Asali da Asibiti. A cikin: Melmed S, Auchus, RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Littafin Williams na Endocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: babi na 30.

Yanar gizon Gidauniyar Osteoporosis. Kasusuwa na Lafiya Don Rayuwa: Jagorar Mai haƙuri. cdn.nof.org/wp-content/uploads/2016/02/Healthy-Bones-for-life-patient-guide.pdf. Hakkin mallaka 2014. An shiga Mayu 30, 2020.

Yanar gizon Gidauniyar Osteoporosis. Jagoran likitancin NOF don rigakafi da maganin osteoporosis. cdn.nof.org/wp-content/uploads/2016/01/995.pdf. An sabunta Nuwamba 11, 2015. An shiga Agusta 7, 2020.

• Amfanin Motsa Jiki
• Motsa jiki da lafiyar jiki
• Motsa Jiki Nawa Ne?
• Osteoporosis