Osteoporosis

Hoʻoemi ka osteoporosis i nā iwi a lilo i nāwaliwali a palupalu—palupalu loa e hiki ai i ka hāʻule a i ʻole nā ​​kaumaha māmā e like me ka kūlou ʻana a i ʻole ka ʻōhū ʻana ke kumu i ka haki. ʻO nā haki e pili ana i ka osteoporosis ka mea maʻamau loa i ka ʻūhā, ka lima a i ʻole ke kua.

He pūnaewele ola ka iwi e hoʻomau mau ana i ka wā e haki ai a hoʻololi ʻia. Hana ʻia ka osteoporosis i ka wā ʻaʻole i mālama ʻia ka hana ʻana o nā iwi hou me ka nalowale ʻana o nā iwi kahiko.

Hoʻopilikia ka osteoporosis i nā kāne a me nā wahine o nā lāhui āpau. Akā, ʻo nā wahine keʻokeʻo a me nā wahine ʻAsia, ʻoi aku hoʻi nā wahine kahiko i hala i ka menopause, ka mea pilikia loa. Hiki i nā lāʻau lapaʻau, ka ʻai olakino a me ka hoʻoikaika kino kaumaha ke kōkua i ka pale ʻana i ka nalowale ʻana o nā iwi a i ʻole ka hoʻoikaika ʻana i nā iwi nāwaliwali.

ʻAʻole pinepine nā hōʻailona i nā wā mua o ka nalowale o ka iwi. Akā i ka wā i nāwaliwali ai kou mau iwi ma muli o ka osteoporosis, loaʻa paha iā ʻoe nā hōʻailona a me nā hōʻailona e komo pū ana: ʻEha kua, i hana ʻia e ka iwi haki a i ʻole ka iwi i hāʻule i loko o ke kua. Ka emi ʻana o ke kiʻekiʻe ma hope o kekahi manawa. Ke kūlana kōkō. Ka iwi e haki maʻalahi loa ma mua o ka manaʻo. Makemake paha ʻoe e kamaʻilio me kāu mea lawelawe ola e pili ana i ka osteoporosis inā hele ʻoe i ka menopause mua a lawe paha i nā corticosteroids no kekahi mau mahina i ka manawa, a i ʻole inā loaʻa i kekahi o kou mau mākua nā haki hip.

E pono paha ʻoe ke kamaʻilio me kāu mea lawelawe ola e pili ana i ka osteoporosis inā hele ʻoe i ka menopause koke a i ʻole lawe i nā corticosteroids no kekahi mau mahina i ka manawa, a i ʻole inā loaʻa i kekahi o kou mau mākua nā ʻeha hip.

Ma lalo o ka microscope, ua like ke ʻano o ka iwi olakino me kahi pūnaewele meli (luna). ʻOi aku ka porous o ka iwi osteoporosis (lalo).

Ke hoʻomau nei kāu mau iwi i kahi kūlana hou - hana hou ʻia ka iwi hou a haki ʻia ka iwi kahiko. I kou wā ʻōpiopio, hana wikiwiki kāu kino i ka iwi hou ma mua o ka wā e haki ai i ka iwi kahiko a hoʻonui kāu nui o ka iwi. Ma hope o nā makahiki 20 mua, hoʻolohi kēia kaʻina hana, a loaʻa i ka hapanui o nā kānaka kā lākou nui o ka iwi kiʻekiʻe ma ka makahiki 30. I ka wā e ulu ai nā kānaka, nalowale ka nui o ka iwi ma mua o ka hana ʻia.

Pehea ka nui o kou hiki ke loaʻa i ka osteoporosis e hilinaʻi ma kahi hapa i ka nui o ka nui o ka iwi āu i loaʻa ai i kou wā ʻōpiopio. ʻO ka nui o ka iwi kiʻekiʻe he hapa i hoʻoilina ʻia a ʻokoʻa hoʻi ma muli o ka hui lāhui. ʻOi aku ka nui o kou nui o ka iwi kiʻekiʻe, ʻoi aku ka nui o ka iwi āu i loaʻa ai a ʻoi aku ka liʻiliʻi o kou hiki ke loaʻa i ka osteoporosis i kou wā e ulu ai.

He nui nā kumu e hoʻonui ai i ka nui o ka loaʻa ʻana o ka osteoporosis — me kou mau makahiki, lāhui, nā koho noho ola, a me nā kūlana lapaʻau a me nā lāʻau lapaʻau.

ʻO kekahi mau kumu pilikia no ka osteoporosis ʻaʻole hiki iā ʻoe ke kaohi, me kēia mau mea:

• Kou wahine kāne. ʻOi aku ka nui o ka loaʻa ʻana o ka osteoporosis i nā wāhine ma mua o nā kāne.
• Makahiki. ʻOi aku ka nui o kou pilikia i ka osteoporosis i ka wā e ulu ai ʻoe.
• Lāhui. ʻOi aku ka nui o kou pilikia i ka osteoporosis inā he keʻokeʻo ʻoe a i ʻole mai ka lāhui ʻAsia mai.
• Mōʻaukala ʻohana. ʻOi aku ka nui o kou pilikia inā loaʻa i kou makua a i ʻole kaikuaʻana ka osteoporosis, ʻoi aku hoʻi inā haki ka hip o kou makuahine a i ʻole makua kāne.
• Nui o ke kino. ʻOi aku ka nui o ka pilikia o nā kāne a me nā wāhine i loaʻa nā kino liʻiliʻi no ka mea he emi paha ko lākou nui o ka iwi e huki ai i ka wā e ulu ai lākou.

ʻOi aku ka nui o ka osteoporosis i nā kānaka i loaʻa nui a liʻiliʻi paha o kekahi mau hormones i loko o ko lākou kino. ʻO nā hiʻohiʻona:

• Hormones moekolohe. Hoʻoemi nā pae hormone moekolohe i ka iwi. ʻO ka hāʻule ʻana o nā pae estrogen i nā wāhine i ka menopause kekahi o nā kumu pilikia ikaika loa no ka loaʻa ʻana o ka osteoporosis. Loaʻa paha i nā lāʻau lapaʻau no ka kanesa prostate e hoʻoemi i nā pae testosterone i nā kāne a me nā lāʻau lapaʻau no ka kanesa umauma e hoʻoemi i nā pae estrogen i nā wāhine e hoʻokūkū i ka nalowale o ka iwi.
• Nā pilikia thyroid. Hiki i ka nui o ka hormone thyroid ke hoʻopōʻino i ka iwi. Hiki kēia ke hana inā nui loa kāu thyroid a i ʻole inā inu ʻoe i ka nui o ka lāʻau lapaʻau hormone thyroid e mālama i ka thyroid liʻiliʻi.
• Nā gland ʻē aʻe. Hoʻopili ʻia ka osteoporosis me nā parathyroid a me nā adrenal glands nui.

ʻOi aku ka nui o ka loaʻa ʻana o ka osteoporosis i nā kānaka i loaʻa:

• ʻAi liʻiliʻi o ka calcium. He kuleana ka nele o ka calcium i ke ola holoʻokoʻa i ka hoʻomohala ʻana o ka osteoporosis. Hoʻopili ka ʻai liʻiliʻi o ka calcium i ka emi ʻana o ka nui o ka iwi, ka nalowale koke o ka iwi a me ka nui o ka pilikia o ka haki.
• Nā maʻi ʻai. Hoʻoemi nui ka hoʻoemi nui ʻana i ka ʻai a me ka kaumaha iki i ka iwi i nā kāne a me nā wāhine.
• Nā hana ʻokiʻoki gastrointestinal. Hoʻoemi ka hana ʻokiʻoki e hoʻoemi i ka nui o kou ʻōpū a i ʻole e wehe i kahi ʻāpana o ka ʻōpū i ka nui o ka ʻili e loaʻa ai nā mea momona, me ka calcium. Loaʻa kēia mau hana ʻokiʻoki e kōkua iā ʻoe e nalowale i ke kaumaha a no nā maʻi gastrointestinal ʻē aʻe.

Hoʻopili ka hoʻohana lōʻihi ʻana i nā lāʻau corticosteroid waha a i ʻole injection, e like me ka prednisone a me ka cortisone, i ke kaʻina hana hou o ka iwi. Hoʻopili ʻia ka osteoporosis me nā lāʻau lapaʻau i hoʻohana ʻia e hakakā a pale aku paha:

• Nā hoʻouka.
• Gastric reflux.
• Kanesa.
• Hoʻolei transplant.

ʻOi aku ka nui o ka pilikia o ka osteoporosis i nā kānaka i loaʻa kekahi mau pilikia lapaʻau, me kēia mau mea:

• Celiac maʻi.
• Inflammatory bowel maʻi.
• Kidney a i ʻole liver maʻi.
• Kanesa.
• Multiple myeloma.
• Rheumatoid arthritis.

Hiki i kekahi mau maʻamau maikaʻi ʻole ke hoʻonui i kou pilikia i ka osteoporosis. ʻO nā hiʻohiʻona:

• Noho ola sedentary. ʻOi aku ka nui o ka pilikia o ka osteoporosis i nā kānaka e noho nui ana ma mua o ka poʻe i ʻoi aku ka hana. ʻO kēlā me kēia hana kaumaha a me nā hana e hoʻolaha i ke kaulike a me ke kūlana maikaʻi he mea maikaʻi no kou mau iwi, akā ʻo ka hele wāwae, holo, lele, hula a me ka hāpai kaumaha he mea kōkua loa ia.
• ʻAi nui o ka waiʻona. Hoʻonui ka inu mau ʻana i ʻoi aku ma mua o ʻelua mau mea inu waiʻona i ka lā i ka pilikia o ka osteoporosis.
• Hoʻohana paka. ʻAʻole maopopo ka kuleana pololei o ka paka i ka osteoporosis, akā ua hōʻike ʻia ua hoʻopili ka hoʻohana paka i nā iwi nāwaliwali.

ʻO nā iwi e hana ana i kou kua, i kapa ʻia ʻo vertebrae, hiki ke nāwaliwali a hiki i ka wā e haki ai a hiolo ai, ʻo ia hoʻi ka mea e hiki ai ke ʻeha kua, ka emi ʻana o ke kiʻekiʻe a me ka kūlana kua kuʻi.

ʻO ka haki ʻana o nā iwi, ʻoi aku hoʻi ma ke kua a i ʻole ka ʻūhā, ʻo ia nā pilikia nui loa o ka osteoporosis. Hoʻokumu pinepine ʻia nā haki ʻūhā e ka hāʻule ʻana a hiki ke hopena i ka maʻi a me ka hoʻonui ʻana i ka pilikia o ka make i loko o ka makahiki mua ma hope o ka hōʻeha.

I kekahi mau hihia, hiki ke haki nā iwi ma ke kua ʻoiai ʻaʻole ʻoe i hāʻule. Hiki ke nāwaliwali nā iwi e hana ana i kou kua, i kapa ʻia ʻo vertebrae, a hiki i ka hiolo ʻana, ʻo ia hoʻi ka mea e hiki ai ke ʻeha kua, ka emi ʻana o ke kiʻekiʻe a me ka kūlana kua kuʻi mua.

ʻOiai kokoke loa ka poʻe a pau e nalowale i ka iwi i ka wā o ko lākou ola, aia kekahi mau hana hiki iā ʻoe ke hana e mālama i kou mau iwi i ke olakino. Ma nā minuke he nui e hiki mai ana, e nānā mākou i kekahi mau ala maʻamau e hiki ai iā ʻoe ke hoʻomaikaʻi i kou olakino iwi. ʻO kēia mau mea e komo pū ana i ka hana ʻana i nā koho maikaʻi e kaupalena i kou pilikia o ka hāʻule ʻana. Ke hoʻohana nei i ka ʻenehana maikaʻi i ka hāpai ʻana e pale aku i ka haki ʻana o ke kua. Ke noho nei i ka hana me nā hana kaumaha mau e like me ka hele wāwae. A e hōʻoia i loaʻa iā ʻoe ka calcium a me ka huaora D lawa. Ma waho aʻe o kēia mau mea nui āu e hiki ke kaohi, hiki iā ʻoe a me kāu mea lawelawe ke hoʻoholo he mea maikaʻi ke lawe i ka lāʻau lapaʻau e kaupalena i kou pilikia no ka nalowale ʻana o ka iwi a me nā haki. Hiki ke kūkākūkā ʻia kēia nīnau a me nā mea ʻē aʻe me kāu mea lawelawe i kēia lā i loko o kāu manawa. E hoʻomanaʻo, ʻo ka mālama ʻana i kou mau iwi i ke olakino a me ka pale ʻana i nā haki he mau mea nui ia no nā mākua a pau. Ke manaʻolana nei mākou e kōkua ka ʻike āu e nānā ai i nā minuke e hiki mai ana iā ʻoe e hoʻomaopopo maikaʻi i kou olakino iwi ponoʻī a me nā ala e hiki ai iā ʻoe ke mālama iā ʻoe iho mai ka haki ʻana i ka wā e hiki mai ana. ʻO ka osteopenia a me ka osteoporosis he mea ʻeha ʻole ia a hiki i ka haki ʻana o ka iwi a i ʻole ka haki. ʻO kēia mau haki maʻamau e hana ʻia ma ke kua, ka ʻūhā, a i ʻole ka lima, akā hiki ke hana i nā iwi ʻē aʻe pū kekahi. Me ka ʻole o ka mālama lapaʻau, nalowale nā ​​kāne a me nā wāhine i ka 1 a 3% o ko lākou iwi i kēlā me kēia makahiki ma luna o ka makahiki 50. I ka emi ʻana o ka ikaika o ka iwi a i ʻole ka mānoanoa, ʻoi aku ka nui o ka poʻe e loaʻa i ka osteoporosis a i ʻole nā ​​haki. Hiki ke ulu ka osteoporosis i nā makahiki he nui. I kou wā ʻelemakule, ʻoi aku ka nui o kou loaʻa ʻana i ka osteoporosis. ʻO ka nalowale ʻana o ka estrogen i nā wāhine ma muli o ka menopause, a me ka emi ʻana o ka testosterone i nā kāne e hoʻonui pū ana i ka nalowale ʻana o ka iwi. ʻOi aku ka nui o nā wāhine e loaʻa ana i ka menopause kakahiaka a i ʻole e wehe ʻia ko lākou ovaries i ka wā ʻōpio e loaʻa i ka nalowale ʻana o ka iwi. Hiki i kekahi mau lāʻau lapaʻau, ka inu nui ʻana i ka waiʻona, a me ka puhi paka ke hoʻonui pū i kou pilikia. ʻOi aku ka nui o ka poʻe i lawe i nā lāʻau lapaʻau e ʻino ai i ka iwi, loaʻa ka hypogonadism, loaʻa ka transplant, a i ʻole loaʻa ka ʻoki kino kaumaha, e loaʻa i ka nalowale koke ʻana o ka iwi. Aia nā mea pilikia ʻē aʻe he nui no ka osteoporosis, me ka mōʻaukala ʻohana o ka osteoporosis, Caucasian a i ʻole Asian descent, kahi kino liʻiliʻi a i ʻole ka ʻai liʻiliʻi o ka calcium a i ʻole ka huaora D. No ke kōkua ʻana iā ʻoe e loaʻa nā iwi ikaika a pale a hoʻolohi paha i ka nalowale ʻana o ka iwi i kou wā ʻelemakule, aia nā mea nui ʻelua e kau i ka manaʻo, ka mālama ʻana i kou mau iwi i ke olakino a me ka pale ʻana i nā haki. Hiki i nā kānaka a pau ke lawe i nā hana e kōkua i ka mālama ʻana i nā iwi ikaika a olakino i ka wā o ke ola. Hiki iā ʻoe ke hoʻomaka i kēia lā. ʻO nā mea nui ʻelima e mālama i kou mau iwi i ke olakino, ʻo ia ka hana a i ʻole ka hoʻoikaika kino, ka ʻai ʻana i nā meaʻai momona calcium, ka loaʻa ʻana o ka huaora D lawa, ka haʻalele ʻana i ka puhi paka a me ka kaupalena ʻana i ka waiʻona. Kōkua ka hoʻoikaika kino i ka hoʻoikaika ʻana i nā iwi, hoʻolohi i ka nalowale ʻana o ka iwi, a hoʻomaikaʻi i ke kūlana kino. E pahuhopu no 30 a 60 mau minuke i ka lā me ka hui pū ʻana o ka kaumaha, aerobic, hoʻoikaika muscle, a me nā hana ʻole-hāhā. ʻO nā hana kaumaha he mau hana ia i hana ʻia i kou wā e kū ana me kou mau iwi e kākoʻo ana i kou kaumaha. ʻO kekahi o kēia mau ʻano hana e komo pū ana i ka hele wāwae, ka jogging, a me ka hula. ʻO Tai Chi kahi laʻana maikaʻi o ka hana ʻole-hāhā. E kamaʻilio me kāu kauka e pili ana i ka hoʻoikaika kino e maikaʻi loa no kou kūlana. ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka calcium mai kāu meaʻai ma mua o ka papa. Loaʻa nā huahana waiū, kekahi mau mea kanu ʻōmaʻomaʻo e like me ka spinach, broccoli, a i ʻole kale, a me nā wai huaʻai a me nā mea inu soya i hoʻoikaika ʻia me ka calcium i nā nui maikaʻi o ka calcium. Ma ke ʻano laulā, ʻo ka pahuhopu ke loaʻa ma kahi o ʻekolu lawelawe i ka lā mai kāu meaʻai. Pono paha ʻoe e lawe i ka calcium supplement inā ʻaʻole ʻoe e loaʻa ana i ka calcium lawa mai kāu meaʻai. Hoʻomoʻa maikaʻi ʻia nā mea hoʻohui, maʻamau ka uku haʻahaʻa, a maʻalahi hoʻi ke lawe. Inā lawe ʻoe i ka calcium supplement, ʻoi aku ka maikaʻi ke hui pū me ka huaora D. He mea nui ka huaora D no ka hoʻomoʻa ʻana o ka calcium a me ka mālama ʻana i ke olakino iwi. Hana maʻamau ʻia ka huaora D i loko o ka ʻili me ka lawa o ka lā, akā loaʻa pū kekahi i loko o kekahi mau meaʻai a me nā mea hoʻohui huaora. E noi i kāu mea lawelawe olakino no ka ʻike hou aku e pili ana i ka nui o ka huaora D āu e pono ai a me ka mea e hana ai e pili ana i nā mea hoʻohui. Inā puhi ʻoe, e haʻalele. Hoʻonui ka puhi paka i kou pilikia no ka osteopenia a me ka osteoporosis. Hiki i ka hoʻohana ʻana i ka waiʻona ke hoʻonui pū i kou pilikia no ka loaʻa ʻana o ka osteoporosis. E kaupalena i ka inu waiʻona i hoʻokahi inu i ka lā inā he wahine ʻoe, a ʻelua inu i ka lā inā he kāne ʻoe. Hiki iā ʻoe ke kōkua i ka pale ʻana i nā haki. ʻO nā mea nui ʻelua āu e hiki ke hana e kōkua ai, ʻo ia ka pale ʻana i nā hāʻule a me ka lawe ʻana i nā lāʻau lapaʻau. ʻO nā hāʻule ka mea pilikia nui loa no nā haki. E lawe i nā hana e pale aku i nā hāʻule i kou home, loaʻa nā lumi a me nā hale hele mālamalama maikaʻi. Mai piʻi i nā alapiʻi, e mālama i nā kaula uila a me nā kelepona ma waho o nā ala hele, a e wehe i nā moena ke hiki. E makaʻala i nā hana e hoʻokau iā ʻoe i ka pilikia no nā haki, e like me ka hāpai ʻana i ka kaumaha nui a me ka shoveling hau. E hoʻohana i ka ʻenehana hāpai kūpono a e kamaʻilio me kāu kauka e pili ana i kāu mau palena hāpai kūikawā. Hiki i kekahi mau ʻano lāʻau lapaʻau ke pale aku i ka nalowale hou aku o ka mānoanoa o ka iwi ma kahi o 5 a 10%. Hiki i kēia ke hoʻemi nui i ka pilikia o ka haki. Hiki i ka hapa nui o nā lāʻau lapaʻau osteoporosis ke kōkua i ka hoʻōki ʻana i ka nalowale ʻana o ka iwi. Kōkua nā lāʻau lapaʻau ʻē aʻe i ka kūkulu ʻana i ka hana ʻana o ka iwi. Hiki i kāu mea lawelawe ke kōkua iā ʻoe e hoʻoholo i ka mālama ʻana e maikaʻi loa no ʻoe. Matthew T. Drake, M.D., Ph.D.: He mau kūlana maʻamau ka osteoporosis a me ka osteopenia e pili ana i ka hapalua o nā kānaka a pau he 50 mau makahiki a ʻoi aku paha ma ʻAmelika Hui Pū ʻIa. He mea ʻole ia i nā hōʻailona a hiki i ka haki ʻana o ka iwi a i ʻole ka loaʻa ʻana o kekahi i ka deformity o ke kua. E noʻonoʻo i ka nui o nā kānaka āu i ʻike ai, i loaʻa i ka haki a pehea ka hopena i ko lākou ola. Hiki ke pale ʻia ka haki ʻana o ka iwi. ʻO ka mea mua, e hōʻoia i loaʻa iā ʻoe ka calcium lawa ma waena o ka meaʻai a me nā mea hoʻohui. No ka hapa nui me ka osteoporosis a i ʻole osteopenia, e pili ana kēia i ka 1,200 milligrams. ʻO ka pilikia, ʻo ia ka lawe ʻana o ka calcium meaʻai maʻamau no nā kānaka he 50 mau makahiki a ʻoi aku paha ka hapalua o ka mea i manaʻo ʻia. Ua hōʻike kekahi mau haʻawina ua hoʻemi ka calcium, i hui pū ʻia me nā lāʻau liʻiliʻi o ka huaora D i ka pilikia haki a hoʻonui i ka mānoanoa o ka iwi. He mea nui pū ka huaora D e kōkua iā ʻoe e hoʻomoʻa maikaʻi i ka calcium. He mea maʻamau loa ka nele o ka huaora D, ʻoi aku hoʻi i kou wā ʻelemakule. ʻO ka hoʻoikaika kino kaumaha i hui pū ʻia me ka hoʻoikaika ʻana, e kōkua pū ana i ka mālama ʻana i kou iwi ikaika. Eia naʻe, no kekahi poʻe i pilikia nui, ʻaʻole lawa ka lawe ʻana i ka calcium a me ka huaora D me ka hoʻoikaika kino e pale aku i nā haki. Hiki i kāu mea lawelawe ke ʻōlelo aku e lawe i ka lāʻau lapaʻau ma waho aʻe o ka calcium a me ka huaora D. Inā kiʻekiʻe loa kou pilikia no ka haki, a laila ʻoi aku ka maikaʻi o ka lawe ʻana i ka lāʻau lapaʻau ma mua o nā pilikia e pili ana i nā lāʻau lapaʻau. Hiki i kāu mea lawelawe a me ka pharmacist ke nānā i ka hoʻohana ʻana i nā lāʻau lapaʻau me ʻoe. E hoʻomanaʻo, i kou wā ʻelemakule, piʻi pū kāu pilikia no nā hāʻule. ʻO ka hapa nui o nā haki e hana ʻia ma hope o ka hāʻule. Ua ʻike anei ʻoe he 5% o nā hāʻule e hopena i ka haki, 10% e hopena i ka ʻeha nui, a 30% e hopena i kekahi ʻano ʻeha? Mai hāʻule. Hoʻomaʻamaʻa pinepine wau i kaʻu mau mea maʻi inā like ia me ka manaʻo maikaʻi ʻole, ʻo ia paha ka manaʻo maikaʻi ʻole. Pono maoli ʻoe e piʻi i ka alapiʻi e wehe i nā lau mai ka gutter a i ʻole hiki i kekahi ke kōkua iā ʻoe? Pono maoli ʻoe e waiho i ka mālamalama i ʻole, no laila ʻaʻole ʻoe e hoʻopilikia i kāu kāne ke hele ʻoe i ka lumipaku i waenakonu o ka pō? E hōʻoia i palekana kou home no ʻoe. Ua hōʻike ʻia pū nā hana kaulike e like me Tai Chi e pale aku i nā hāʻule inā hana ʻoe iā lākou ma kahi o ʻelua manawa i ka hebedoma. ʻO ka mālama ʻana i kou mau iwi i ke olakino a me ka pale ʻana i nā haki he mea nui ia no nā kānaka a pau i ko lākou wā ʻelemakule. Ke manaʻolana nei au e kōkua kēia ʻike iā ʻoe a me kou mau iwi e noho olakino i nā makahiki e hiki mai ana. Wahine: Inā loaʻa iā ʻoe kekahi mau nīnau e pili ana i kēia ʻike, e kamaʻilio me kāu mea lawelawe olakino. He mea nui ka meaʻai maikaʻi a me ka hoʻoikaika kino mau no ka mālama ʻana i kou mau iwi i ke olakino i ka wā o kou ola. Pono nā kāne a me nā wāhine ma waena o nā makahiki 18 a me 50 i 1,000 milligrams o ka calcium i ka lā. Hoʻonui kēia nui i kēlā me kēia lā i 1,200 milligrams ke huli nā wāhine i 50 a me nā kāne i 70. ʻO nā kumu maikaʻi o ka calcium e komo pū ana:

• Nā huahana waiū momona haʻahaʻa.
• Nā lau ʻōmaʻomaʻo ʻeleʻele.
• Salmon a i ʻole sardines i kānana ʻia me nā iwi.
• Nā huahana soya, e like me ka tofu.
• Nā cereals a me nā wai ʻalani i hoʻoikaika ʻia me ka calcium. Inā paʻakikī iā ʻoe ke loaʻa i ka calcium lawa mai kāu meaʻai, e noʻonoʻo e lawe i nā mea hoʻohui calcium. Eia naʻe, ua pili ka calcium nui loa i nā pōhaku kidney. ʻOiai ʻaʻole maopopo, manaʻo kekahi poʻe akamai he nui loa ka calcium, ʻoi aku hoʻi i nā mea hoʻohui, hiki ke hoʻonui i ka pilikia o ka maʻi naʻau. Ke ʻōlelo aku nei ka Health and Medicine Division o ka National Academies of Sciences, Engineering, and Medicine ʻaʻole pono ka nui o ka calcium, mai nā mea hoʻohui a me ka meaʻai i hui pū ʻia, ʻoi aku ma mua o 2,000 milligrams i kēlā me kēia lā no nā kānaka ʻoi aku ma mua o 50. Hoʻomaikaʻi ka huaora D i ka hiki o ke kino ke hoʻomoʻa i ka calcium a hoʻomaikaʻi i ke olakino iwi ma nā ʻano ʻē aʻe. Hiki i nā kānaka ke loaʻa kekahi o kā lākou huaora D mai ka lā, akā ʻaʻole paha kēia he kumu maikaʻi inā noho ʻoe ma kahi latitude kiʻekiʻe, inā noho ʻoe i ka hale, a i ʻole inā hoʻohana mau ʻoe i ka sunscreen a pale aku i ka lā ma muli o ka pilikia o ka maʻi ʻili. ʻO nā kumu meaʻai o ka huaora D e komo pū ana i ka aila ate cod, trout a me ka salmon. Ua hoʻoikaika ʻia nā ʻano waiū a me nā cereals me ka huaora D. Pono ka hapa nui o nā kānaka ma kahi o 600 mau ʻāpana honua (IU) o ka huaora D i ka lā. Hoʻonui kēlā manaʻo i 800 IU i ka lā ma hope o ka makahiki 70. Hiki i nā kānaka me ka ʻole o nā kumu ʻē aʻe o ka huaora D a ʻoi aku hoʻi me ka lawa ʻole o ka lā e pono ai kahi mea hoʻohui. Loaʻa nā huahana multivitamin ma waena o 600 a me 800 IU o ka huaora D. A hiki i 4,000 IU o ka huaora D i ka lā he mea palekana ia no ka hapa nui o nā kānaka. Hiki i ka hoʻoikaika kino ke kōkua iā ʻoe e kūkulu i nā iwi ikaika a hoʻolohi i ka nalowale ʻana o ka iwi. E pōmaikaʻi ka hoʻoikaika kino i kou mau iwi ʻaʻole pono ke hoʻomaka ʻoe, akā e loaʻa iā ʻoe nā pōmaikaʻi nui loa inā hoʻomaka ʻoe e hoʻoikaika kino mau i kou wā ʻōpio a hoʻomau i ka hoʻoikaika kino i ka wā o kou ola. E hui pū i nā hana hoʻoikaika ikaika me nā hana kaumaha a me nā hana kaulike. Kōkua ka hoʻoikaika ikaika i ka hoʻoikaika ʻana i nā nāʻi a me nā iwi i kou mau lima a me ke kua kiʻekiʻe. ʻO nā hana kaumaha - e like me ka hele wāwae, ka jogging, ka holo ʻana, ka piʻi ʻana i nā alapiʻi, ka lele kaula, ka skiing a me nā haʻuki e hana ana i ka hopena - e pili nui ana i nā iwi i kou mau wāwae, nā ʻūhā a me ke kua haʻahaʻa. Hiki i nā hana kaulike e like me ka tai chi ke hoʻemi i kou pilikia o ka hāʻule ʻana, ʻoi aku hoʻi i kou wā ʻelemakule.

Hiki ke ana i ka mānoanoa o kou iwi e ka mīkini e hoʻohana ana i nā haʻahaʻa o nā X-rays e hoʻoholo ai i ka hapa o ka mineral i loko o kou mau iwi. I loko o kēia ho'okolohua ʻeha ʻole, e moe ana ʻoe ma ka papa i uhi ʻia me ka padding ʻoiai ke hele nei ka mea nānā ma luna o kou kino. I ka hapanui o nā hihia, ua nānā wale ʻia kekahi mau iwi - maʻamau ma ka hip a me ke kua.