Hadarin Lafiya Mafi Yawan Mata Sun Yi Banza

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Anan, gaskiya guda shida masu ban mamaki game da osteoporosis.

Wendy Mikola yana da salon rayuwar da duk likita zai yaba. Akanta mai shekaru 36 daga Ohio tana motsa jiki akai-akai, ba ta shan taba, kuma tana cika farantin ta da sabbin 'ya'yan itatuwa da kayan marmari, furotin mara nauyi, da hatsi duka. Amma akwai raguwa mai haske: Ba ta yin tunani sosai don kare ƙasusuwan ta. "Ina ganin wannan shine abin da zan iya damuwa akai daga baya," in ji Wendy. "Osteoporosis yawanci yana shafar tsofaffi mata."

Ba ita kaɗai ke jin haka ba: Binciken da Gidauniyar Osteoporosis ta Ƙasa ta gano cewa kashi 85 cikin ɗari na mata suna tsammanin ba sa cikin haɗarin osteoporosis, cutar da ke sa kasusuwa su zama masu raɗaɗi kuma ke haifar da karayar raunuka. Duk da cewa gaskiya ne mata galibi basa haɓaka yanayin har zuwa shekaru 50 ko sama da haka, "matakan da kuke ɗauka azaman 20-, 30-, har ma 40-wani abu suna taka muhimmiyar rawa wajen tantance lafiyar ƙashi daga baya a rayuwa," in ji Miriam Nelson, Ph.D., mataimakiyar farfesa a Makarantar Friedman na Kimiyyar Nutrition Science da Policy a Jami'ar Tufts kuma marubucin littafin. Mata Masu Karfi, Karfin Kashi.

Amma duk da haka kashi 4 cikin 100 na mata matasa ne kawai ke daukar matakan da suka dace don kawar da ciwon kashi, in ji wani bincike na baya-bayan nan a mujallar. Arthritis & Rheumatism. "Da yawa suna kuskuren tunanin cewa kofin yogurt ko gilashin madara da suke yi kullum ya isa ya kare su," in ji Nelson. "Amma ba haka bane." Don hana asarar kashi kafin ta fara, mun tattara abubuwan da kuke buƙatar sani.1 Bai yi latti don gina kashi ba

Kamar yadda ƙwayoyin fata ke juyawa, ana yin kashi kuma ana rushewa a duk rayuwar ku. Lokacin da kuke ƙanana, ƙashi yana girma da sauri fiye da yadda yake lalacewa. Wannan ƙimar tana raguwa yayin da kuka tsufa; da shekaru 18, yawancin mata sun samu kashi 90 cikin 100 na yawan kashi, kuma da kashi 30, sun kai kololuwarsu.

A cikin shekaru ashirin masu zuwa, hormones suna shiga cikin aikin. Matakan isrogen mai kare kashi suna fara faɗuwa, don haka sai ku fara rasa ƙashin kashi da sauri fiye da yadda zaku iya maye gurbinsa. "Shekaru biyar zuwa bakwai bayan isa ga mazajen mata, yawancin mata sun riga sun rasa kusan kashi 20 cikin ɗari na ƙashinsu," in ji David Hamerman, MD, darektan fitowar Cibiyar Ƙashin Ƙasa a Cibiyar Kiwon Lafiya ta Montefiore a Birnin New York. Amma duk ba a rasa ba. Yi la'akari da asusun ku don saka hannun jari a ciki: Tare da takamaiman tsarin abinci da motsa jiki, yana yiwuwa mace a cikin shekarun 20 ko 30 ta ƙara da ajiyar ta ko kuma kawai adana abin da ta samu.2 Wataƙila za ku nemi bincika ƙimar ƙashi

Kodayake shawarwarin na yanzu suna kira don gwajin osteoporosis na farko a shekaru 65, kuna iya buƙatar shekaru goma da suka gabata: Wasu masana sun yi kiyasin cewa ɗaya daga cikin mata shida da suka kai kwaleji suna da osteopenia, wanda ya zama sanadin osteoporosis. "Kada ka dogara ga likitanka don faɗakar da kai idan akwai wani abu da ba daidai ba - dole ne ka kasance mai himma kuma ka tambaye ta don tantance rashin daidaiton ku," in ji Nelson. Yana da mahimmanci musamman ku yi magana idan kuna da wasu abubuwan haɗari (duba jeri a nan). Likitanka na iya ba da shawarar yin binciken DXA (tsohon DEXA, ko kuma X-ray absorptiometry) don auna yawan ƙashi. Idan sakamakonka ya nuna yana da ƙasa, tana iya ba da shawarar sauye-sauyen salon rayuwa da yawa, kamar shan alli da kariyar bitamin D.3 Ba kowane nau'in motsa jiki ba ne ke kare ƙasusuwan ku

Yin iyo, keke, da Pilates duk suna sautin tsokar ku, amma kuna buƙatar ƙarin ƙarfi don haɓaka kayan aikin ku. "Duk wani aiki mai ɗaukar nauyi, kamar horarwar ƙarfi, wasan motsa jiki, ko gudu, an nuna shi don haɓaka ƙashi," in ji Nelson. A lokacin wannan nau'in motsa jiki, kwarangwal ɗinku yana dacewa da matsin lamba ta hanyar gina ƙarin ƙwayoyin ƙashi.

Kwalejin Magungunan Wasanni ta Amurka ta ba da shawarar yin motsa jiki mai ɗaukar nauyi sau uku zuwa sau biyar a mako, da kuma plyometrics, ko tsalle-tsalle masu fashewa, na minti 10 zuwa 20 kwana uku a mako. Gwada tsalle igiya ko yin tsalle -tsalle (farawa a cikin tsugunne, tsalle tsaye a cikin iska, saukowa akan ƙafafun lebur).

Amma waɗannan ƙananan motsa jiki suna ba da kasusuwa a ƙafafunku da kwatangwalo. Haɗa rata tare da ayyuka kamar ɗaga nauyi, wanda zai ɗaga ƙasusuwan a hannayenku da baya.

4 Ana iya samun abinci mai ƙarfafa ƙasusuwa a cikin hanyar samfur

Idan ya zo ga kawar da cutar osteoporosis, madara mai kiba yana samun mafi girman daraja don babban abun cikin alli. Amma kwarangwal ɗinku yana buƙatar simintin kayan abinci mai goyan baya don ci gaba da ƙarfi: Nazarin da aka buga a cikin Jaridar Binciken Kashi da Ma'adanai gano cewa matan da suka cinye mafi yawan bitamin C suna da ƙimar kashi mafi girma fiye da waɗanda suka sami kaɗan. Don haka lokacin da za ku je babban kanti, ku tanadi abinci mai cike da bitamin, irin su 'ya'yan itatuwa citrus, broccoli, da barkono ja.

Yayin da kuke ciki, jefa wasu kale, alayyafo, ko chard na Swiss a cikin motar cinikin ku.Wadannan kayan lambu duk suna da yawa a cikin bitamin K, wanda ke haɓaka samar da osteocalcin, furotin da ke ɗaure calcium zuwa nama na kashi. Kuma kada ku tsallake hanyar cin abincin teku. Yellowfin tuna yana da wadata a cikin magnesium, wani dole ne don ƙaƙƙarfan ƙasusuwa; kusan kashi 50 cikin 100 na ma'adinan jikinku na wannan ma'adinai ana samun su a cikin kwarangwal ɗin ku. Kowace rana, a nemi miligiram 320 na magnesium, wanda kuma ana samunsa a cikin shinkafa launin ruwan kasa da man gyada.5 Calcium shine haɗin-D-pendent

Duk madara, yogurt, da abubuwan kari a cikin duniya ba za su yi wa jiki ɗan daɗi ba sai dai idan kuna samun bitamin D tare da alli. "Calcium ya dogara ne akan bitamin D," in ji Susan E. Brown, Ph.D., darektan Shirin Ilimi na Osteoporosis a Gabashin Syracuse, New York. "Ba tare da isasshen matakan bitamin D ba, kaɗan daga cikin alli ɗin da kuke cinyewa a zahiri za a sha da amfani ga jiki."

Kuna buƙatar milligrams 1,000 zuwa 1,200 na calcium a rana- adadin a cikin nau'i uku zuwa hudu na kiwo maras nauyi-kuma aƙalla 400 zuwa 800 na duniya na bitamin D, bisa ga jagororin Gidauniyar Osteoporosis na ƙasa. Nemo bitamin a cikin kifi, shrimp, da madara mai ƙarfi ko ruwan lemu. Yayin da minti 15 na fitowar rana ba tare da kariya ba wani kyakkyawan tushen bitamin D ne, kuna kuma yin haɗari da zai lalata fata kuma ya haifar da ciwon daji.

Saboda talakawan Amurkawa sun kasa samun bitamin D, masana sun ba da shawarar shan kwaya kowace rana. Akwai nau'i biyu na kari, D2 da D3. "Fito don nau'in D3, wanda ya fi tasiri," in ji Robert P. Heaney, MD, wani mai bincike na osteoporosis kuma farfesa a fannin likitanci a Jami'ar Creighton.6 Wasu abinci barayin alli ne

Kun zuba madarar nonfat akan madarar zabibi a karin kumallo yau da safe, sannan ku yayyafa cuku akan salatin alayyahu a abincin rana, don haka kuna kan hanya don saduwa da adadin alli, ko? Wataƙila a'a. Wasu sunadarai, irin su oxalates (da ake samu a alayyafo da rhubarb) da phytates (a cikin alkamar alkama da wake), suna ɗaure zuwa alli, suna toshe abubuwan sha. Don haka kada ku sanya duk alli ɗin da kuke ci tare da waɗannan abincin a cikin adadin ku na yau da kullun. Samun abinci mai yawa a cikin abincin da aka sarrafa na iya saita ku don asarar alli. Felicia Cosman, MD, darektan asibiti na gidauniyar Osteoporosis ta kasa ta ce "galibi suna sama da sodium." "Kuma lokacin da kodan ku suka fitar da sodium mai yawa, ana share wasu calcium tare da shi." Ta ba da shawarar iyakance abin da kuke ci zuwa ƙasa da milligrams 2,000 a rana ta hanyar zaɓar abinci mara ƙarancin sodium da rage rarar kayan da aka saka. Kofin miya, alal misali, na iya tattarawa a cikin kusan milligrams 900 na sodium, yayin da cokali biyu na miya na Faransanci ya ƙunshi milligrams 250.

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