Ngokutsho kwe-World Health Organisation (WHO), ukuwa yeyona nto iphambili ebangela ukufa okubangelwa kukwenzakala phakathi kwabantu abadala abaneminyaka engama-65 nangaphezulu kwaye yeyona nto yesibini ebangela ukufa kwabantu abenzakeleyo ngabom kwihlabathi liphela. Njengoko abantu abadala bekhula, umngcipheko wokuwa, ukwenzakala, kunye nokufa uyanda. Kodwa ngokuthintela ngokwesayensi, iingozi kunye neengozi zinokuncitshiswa.
Ukuqaphela ngokuchanekileyo nokulungelelanisa ukwaluphala, kunye nokulungisa imikhwa yokuziphatha ngenkuthalo.
Zithathe kancinci ebomini bakho bemihla ngemihla, ungakhawulezi ujike, ume, uvule ucango, uphendule ifowuni, uye kwindlu yangasese, njl. Tshintsha le mikhwa iyingozi ngolu hlobo lulandelayo: sukuma unxibe ibhulukhwe, uye phezulu uyokuthatha izinto, kwaye wenze umthambo onamandla. Abantu abadala abangakwaziyo ukuhamba kakuhle kufuneka bakhethe izixhobo zokuncedisa ezikhokelwa ziingcali, kwaye basebenzise iintonga, izitulo zokuhamba, izitulo ezinamavili, izindlu zangasese, ii-handrails kunye nezinye izixhobo.
Abantu abadala kufuneka banxibe iimpahla neebhulukhwe ezibafaneleyo kakuhle, kungabi zinde kakhulu, ziqine kakhulu okanye zikhululekile kakhulu, ukuze bahlale befudumele ngaphandle kokuphazamisa umsebenzi womzimba. Kubalulekile nokunxiba izihlangu ezithe tyaba, ezingatyibilikiyo, nezibafaneleyo kakuhle. Zombini zinceda ekuthinteleni ukuwa. Uhlengahlengiso olufanelekileyo ngokweminyaka lwenziwa ngcono ekhaya ukunciphisa izinto ezibangela ukuwa kwindawo engqongileyo. Xa abantu abadala bephuma, kufuneka baqwalasele izinto ezibangela ukuwa kwindawo engaphandle, kwaye baphuhlise umkhwa wokunikel’ ingqalelo kwingozi xa bephuma. Ukuzilolonga okuqinisa ulungelelwano, amandla emisipha, kunye nokunyamezela kunokunciphisa umngcipheko wokuwa.
Ukuzilolonga kunokunciphisa kwaye kulibazise imiphumo yokwaluphala ekusebenzeni komzimba kwaye kuncede ekunciphiseni umngcipheko wokuwa. Ukwenza i-tai chi, i-yoga, kunye nomdaniso wokuqina komzimba kunokusebenzisa yonke imisebenzi yomzimba ngokupheleleyo. Abantu abadala, ngakumbi, banokuphuhlisa izakhono ezahlukeneyo ngokusebenzisa imithambo eyahlukeneyo. Ukulinganisela kunokomelezwa ngokuma ngonyawo olunye, ukuhamba ecaleni kwendlela, kunye nokunyathela. Ukuqinisa izihlunu zomzimba ongezantsi nako kuyimfuneko. Ukuphakamisa izithende kunye nokuphakamisa umqolo othe tye kunokunyusa. Ukunyamezela kunokwandiswa ngokuhamba, ukudanisa, kunye neminye imithambo ye-aerobic. Abantu abadala kufuneka bakhethe ngokwesayensi uhlobo kunye nobunzima bokuzilolonga obubafaneleyo, balandele umgaqo wenyathelo ngenyathelo, kwaye baphuhlise umkhwa wokuzilolonga rhoqo. Thintela i-osteoporosis kwaye unciphise umngcipheko wokuqhekeka emva kokuwa.
Ukuzilolonga kunefuthe elihle ekuthinteleni nasekunyangeni i-osteoporosis, kwaye imidlalo yangaphandle efana nokuhamba ngesantya esiphakathi, ukubaleka, kunye neTai Chi iyacetyiswa. Ukongeza, ukuzilolonga okufanelekileyo okuthwala ubunzima kuvumela umzimba ukuba ufumane kwaye ugcine amandla aphezulu amathambo. Kungcono ukuba abantu abadala batye iimveliso zobisi ezininzi, iimveliso zesoya, amantongomane, amaqanda, inyama engenamafutha, njl.njl. eneproteni ephakathi, i-calcium eninzi kunye nomxholo wetyuwa ephantsi.
Okokugqibela kodwa okungabalulekanga, yenza uvavanyo rhoqo lomngcipheko we-osteoporosis kunye novavanyo lobuninzi beeminerali zamathambo. Xa abantu abadala beqala ukuba ne-osteoporosis, kufuneka ifunyanwe. Ukuba i-osteoporosis ifunyanwe, abantu abadala kufuneka banyangwe kwaye bafumane unyango oluqhelekileyo phantsi kwesikhokelo sikagqirha.
Ixesha lokuthumela: Okthobha-18-2022