Zitetezo za Mitsempha Yophulika - 10 Zizolowezi Zomwe Zingateteze Nkhuku Yanu

Kupewa ndi kuchiza

Kutha kwa khola lachiberekero (mungadziwe kuti kuvulala ngati khosi losweka ,) ndi nkhani yaikulu.

Nkhani yabwino ndi yakuti kutenga njira zowonongeka kwa chiberekero makamaka kumapangitsa moyo kukhala wosintha. Nazi njira 10 zothandizira kuperewera kwa chiberekero zomwe mungaganizire kuti zikhale zizoloŵezi za tsiku ndi tsiku.

1 -

Kuteteza Falls

Mapazi ndi omwe amachititsa kuvulaza, kuphatikizapo fracture, mwa anthu oposa 65, ndipo kuopsa kwa kugwa kumakula pamene mukukalamba.

Koma mwa kusintha zochepa pa moyo wanu, mukhoza kuthetsa kugwa. Pano pali mfundo zingapo zosavuta kuzigwiritsa ntchito:

• Chotsani zitsulo ndikuponyera makoti kuti musayende pa iwo.
• Muzichita masewera olimbitsa thupi kuti mukhale olimba.
  • Kafukufuku wasonyeza kuti tiyi ingakhale yothandiza popewera kugwa kwa okalamba.
    
    Ndipotu, ndemanga ya 2017 ndi kufotokozera kafukufuku wa kafukufuku wa zamankhwala pa phunziro lomwe linapezedwa ndi Tai Chi kukhala chizoloŵezi choletsa kugwa kwa okalamba ndi okalamba. Olemba a ndemanga akupitiriza kunena kuti mukamayesetsa kwambiri kuchita chi tai, ndipamenenso mumakhala otetezeka kwambiri.
    
    Ndipo akuwonetsa kuti Yang yo chi style ikuwoneka kuti yothandiza kwambiri kupewa kugwa kuposa Sun style.

Zambiri

2 -

Khalani ndi Maganizo Anu Amtundu

Akatswiri ambiri amtunduwu amavomereza kuti matenda a mitsempha ya m'mimba imabweretsa chiopsezo cha tizilombo ting'onoting'ono ting'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono ting'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono ting'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono Izi zili choncho chifukwa mafupa a osteoporotic mafupa ndi ofooka komanso osweka.

Njira zowonjezera mitsempha ya fupa zimaphatikizapo kupeza vitamini D okwanira ndi calcium, monga momwe tafotokozera m'munsimu, ndikuchita zochitika zolimbitsa thupi nthawi zonse, monga kuphunzitsa mphamvu .

Dokotala wanu akhoza kulemba mankhwala omwe amapanga mafupa, monga Fosamax, komanso.

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Tengani Vitamini D ndi Calcium

NIH Osteoporosis ndi Matenda Okhudzana ndi Matenda a National Resource Center akunena kuti vitamini D ndifunikira kuti thupi lizikhala ndi calcium. Amati, simungathe kupanga mahomoni ofunika kwambiri omwe amatchedwa calcitrol, omwe ndi omwe amachititsa kuti calcium isakanike, choncho, mafupa amphamvu. (Pamene thupi silingathe kutenga calcium yomwe imatenga chakudya ndi / kapena zowonjezereka, zimachotsa mafupa anu, kuzifooketsa. Sizomwe mukufunikira ngati muli kapena mukuyesetsa kupewa osteopenia kapena osteoporosis!)

The Resource Center imatiuza kuti pali njira zitatu zopezera vitamini D:

• Kudzera pakhungu
• Kuchokera ku zakudya
• Kuchokera ku mavitamini.

Kufikira zaka makumi asanu ndi awiri, zimakulimbikitsani kuti mukhale ndi vitamini D pa 600U pa tsiku. Pambuyo pake, Msonkhanowu umati, kudya kwanu ku 800 IU.

Ngakhale kuti anthu ambiri amayendetsa bwino mavitamini A awo okhala ndi mavitamini, musaiwale kuti kuyenda kwautali pamtunda wotentha (ndi kutseka khungu lanu) ndi / kapena zakudya zina (mazira a dzira, nsomba zamchere zamchere, chiwindi, ndi mkaka wokhala ndi mpanda wolimba kwambiri mndandanda) zingakuthandizeni kulimbikitsa zomwe mumachita, komanso. Chigawochi chimagwira ntchito Institute of Medicine ponena kuti ma vitamini D amalimbikitsa ndi 4000 IU (kupatula ngati dokotala wanu akulembera zambiri malinga ndi chikhalidwe chanu.)

Musaiwale Calcium Yanu

Chigawochi chili ndi ndondomeko zokhudzana ndi kuchuluka kwa kashiamu. Kwa akuluakulu mpaka zaka 50, kuphatikizapo amuna mpaka 70, ndi 1000 mg. Kwa akazi, ndi 1200 mg.

Ngati muli ndi pakati kapena mukuluma, ndi 1000 mg kupatula ngati muli pakati pa zaka 14 ndi 18, muyezo umenewo ndi 1300 mg.

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Nthawi Zonse Muzizigwiritsa Ntchito Thumba Lanu

Kusinthika kwadzidzidzi pamtsempha sikungapezeke kwa pafupifupi aliyense; Izi ndi chifukwa chakuti nthawi zambiri, iwo ndi okalamba.

Kusintha kwa thupi kungapangitse chiopsezo chanu cha mtundu wa mitsempha ya khosi yomwe imayambitsa myelopathy , yomwe ndi yovuta kwambiri komanso yomwe imakhala yowawa kwambiri pamene khosi la msana limakwiya komanso / kapena kuponderezedwa. Mphepete umagonjetsa ndi / kapena umakhudza zambiri, thupi ndi zovuta zambiri, kotero pamene zasokonezeka, zizindikiro zingakhale zovuta kwambiri.

Kupanga khosi lolimba, lopindika komanso thunthu kumathandiza kuchepetsa kusintha kwa nyamakazi pamutu.

Pofuna kuthandizira kukhala ndi thanzi labwino, ganizirani kuchita ndi kusunga nthawi zonse zolimbitsa thupi, mapewa, kumbuyo ndi m'mimba. Mmodzi kapena awiri akuchezera ndi wodwala wodwalayo ali ndi chilolezo angakuthandizeni kuyamba.

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Sungani Bwalo la Mpando Wanu

Buckle up! Tonsefe timadziwa kuti "kuvala mikanda ya mpando kumapulumutsa miyoyo." Zingatetezeni kuwonongeka kwa khosi lanu, komanso.

Ngozi za galimoto zimayambitsidwa ndi kuvulala kwa msana kwa chiberekero malinga ndi kufufuza kwakukulu kwa 2012 komwe kunafalitsidwa m'nyuzipepala ya Kuvulala.

Ndipo mu 2009, Gulu la Phunziro la Canadian C-Spine Rule Study Group linayang'ana zolemba zoposa 17,000 za odwala (pazaka zisanu ndi chimodzi) ndipo anapeza kuti omwe sali kuvala mabotete a mpando pa ngozi ya galimoto amatha kuswa mafupa amodzi kapena angapo khosi.

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Ganizirani Kuthamanga Kwako

Phunziro lomwelo (lomwe linagwiritsidwa ntchito ndi gulu la Canada C-Spine Control Study Group) limene tatchula pamwambapa linapeza kuti mofulumira galimoto ikuyenda pamene idawonongeka, mwinamwake okwerawo ankatha kusweka kwa khosi.

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Kodi Muyenera Kuvala Chipewa?

Ngati mumakonda kumverera kwa mphepo ikuwombera kupyolera mu tsitsi lanu mukakhala panjira, mukhoza kapena musakonde zomwe nditi ndinene.

Anthu ambiri amadziwa kuti chisoti chabwino chovala bwino chingateteze kumutu (kapena ngakhale kupha) mutu ndi / kapena kuvulala kwa nkhope ziyenera kukhala zosayembekezereka zikuchitika mukakwera njinga. Pachifukwa ichi, helmets ndi njira yabwino yotetezera.

Ndipotu, ndondomeko yowonongeka ya 2017 yomwe ikufalitsidwa mu International Journal of Epidemology inapeza kuti kugwiritsa ntchito chisoti cha njinga kumachepetsera mavuto a anthu oyendetsa njinga, omwe amavulaza mutu, komanso kuvulala kwa nkhope. Olemba mabuku akuti helmets anali ndi zotetezera kwambiri pa kuvulala kwakukulu ndi kupha mutu.

Koma pakubwera kolepheretsa kuvulala kwa msana , kupweteka, ndi zina, kufufuza sikuli kovuta. Kafukufuku womwewo watchulidwa pamwambapa anapeza kupweteka kwa khosi chifukwa cha ngozi ya njinga.

Kukwera kwa kafukufuku (kuphatikizapo ndi nzeru) ndikuti ngakhale kuvala chisoti sikungakupangitseni kuti musathyole mafupa amodzi kapena angapo pamutu mwanu, ndidakali lingaliro lopambana.

8 -

Onerani Madzi Anu Ozama

Mutu woyamba kulowa m'madzi osaya ndi njira yowonongeka ya khosi. Dipatimenti ya zaumoyo ku New York State inapeza kuti 90% ya kuvulala kwa msana chifukwa cha kutha kwa ngozi inali m'madzi a mamita 6 kapena osachepera.

Ndipo ngati mukukwera kuchokera ku doko, nyuzipepala ya NY State Health Department inalemba mawu a Red Cross kunena kuti madzi ayenera kukhala osachepera mamita 9.

9 -

Musatseke kapena Musamakhale ndi Mutu Wanu

Kodi inuyo kapena wokondedwa mumasewera masewera olimbirana? Ngati ndi choncho (ndipo ngakhale kungakhale koyesa,) sikuti ndibwino kugwetsa kapena kugunda mutu, ngakhale mutabvala chisoti. Kuchita zimenezi kumapangitsa mphamvu zambiri pamutu pako, ndipo zotsatira zina zikhoza kukhala zoopsa.

Ngakhale kutseka kapena kulumphira ndi mutu kunali koletsedwa ku sukulu ya sekondale ndi koleji masabata makumi angapo apitawo, chizolowezicho chimapitirizabe. Ngati mumasewera masewera ochezerana nawo, khalani a smartie pa gulu lanu ndipo pewani kugwiritsira ntchito njirayi yomwe ingawonongeke.

10 -

Pewani Chiwawa

Mphungu yamagazi ingayambidwe ndi chiwawa, zambiri zomwe zimachitika pakhomo kapena pakati pa anthu omwe ali ndi ubale weniweni.

Chiwawa chimakhudza anthu a misinkhu yonse, kuyambira makanda kupita ku okalamba.

Ngati mukusowa thandizo pogwiritsa ntchito chiwawa (kuchepetsa chiopsezo cha kupasuka kwa khosi, komanso chifukwa china), funsani ndi mabungwe apanyumba kapena osakhala phindu omwe akuthandizira omwe akuzunzidwa.

Komanso, magulu monga a Big Brothers Big Sisters ndi National Youth Violence Prevention angapereke ndondomeko zaulere zomwe zingathandize banja lanu kuthetsa nkhanza m'banja.

> Chitsime

> Clayton, J., ndi. Al., Zowopsa za kuvulala kwa msana. Kuvulaza. April 2012. https://www.ncbi.nlm.nih.gov/pubmed/21726860

> Huang, Z., et. al. Kukonzekera mwatsatanetsatane ndi kusanthula kafukufuku: Tai Chi pofuna kuchepetsa kugwa kwa akulu akulu. BMJ Open. 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293999/

> Kutsika kwa Madzi Ochepa kwa Mutu Woyamba Kutuluka Kuchokera Pachimbulo Zolemba, Zolemba, Zitsimba ndi Maofesi Ofanana Okhazikika. Dipatimenti ya Zaumoyo ku New York State. Chiwongola dzanja

> Olivier, J. Kuvulala njinga ndi chisoti chothandizira: ndondomeko yowonongeka ndi kusanthula meta. Int J Epidemiol. Feb. 2017. https://www.ncbi.nlm.nih.gov/pubmed/27450862

> Thompson, W., ndi. al., Association of injection mechanism ndi chiopsezo cha khosi la mphuno zapakhosi. CJEM. Jan. 2009. https://www.ncbi.nlm.nih.gov/pubmed/19166635