{"id":54250,"date":"2024-01-25T09:35:39","date_gmt":"2024-01-25T07:35:39","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=54250"},"modified":"2024-01-25T09:50:16","modified_gmt":"2024-01-25T07:50:16","slug":"meer-oor-beendigtheid","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/meer-oor-beendigtheid\/","title":{"rendered":"Beendigtheid: Hoe om na jou bene om te sien"},"content":{"rendered":"

Jy weet hoe dit gaan: Jy gaan nog by kalsium uitkom. Meer melk oor jou pap en in\u00a0jou koffie en tee. Jogurt vir middagete. En onthou om weer kalsiumpille te koop.\u00a0En te dr\u00ednk. Dan, op \u2019n dag vra jou dokter: Is jou beendigtheid al getoets? Gits. S\u00ea\u00a0nou dit is te laat?<\/p>\n

S\u00ea nou my skelet is al vreeslik bros? My ouma het haar heupbeen\u00a0gebreek, en die tannies in die familie loop erg krom. Ek maak die *afspraak, en al s\u00ea my\u00a0gesonde verstand vir my daar is niks te vrees nie, voel ek tog gespanne …<\/p>\n

Lees ook:\u00a0Die beste melk vir kalsium<\/a><\/p>\n

Die afspraak<\/h4>\n

Gelukkig is di\u00e9 soort toetsing\u00a0gemaklik en heeltemal pynloos. Jy l\u00ea net\u00a0op \u2019n bed terwyl die DXA-apparaat \u2019n soort\u00a0x straalgram van jou ruggraat en heupbene\u00a0neem. Jy moet ook op die skaal klim maar di\u00e9\u00a0keer tel dit in jou guns om oorgewig te wees.\u00a0Daardie ekstra kilo\u2019s werk soos \u2019n gimsessie\u00a0met gewigte vir jou skelet.<\/p>\n

Wat ek geleer het<\/h4>\n

1<\/strong> Die beste tyd vir \u2019n eerste\u00a0beendigtheidstoets is met die begin van\u00a0die menopouse \u2013 gemiddeld op 51 vir Suid-\u00a0Afrikaanse vroue. Vroe\u00ebr as dit? Net as jy\u00a0ekstra risikofaktore vir osteoporose het.<\/p>\n

2<\/strong> Die volgende tel as risikofaktore: die ouer\u00a0vroue in jou familie het \u2019n heup gebreek of\u00a0osteoporose gehad; jy het n\u00e1 veertig geval\u00a0en jou pols, \u2019n rugwerwel of jou heupbeen\u00a0gebreek; jy het stero\u00efede vir sport gebruik\u00a0(spierbouers en sportdrankies is baie dikwels\u00a0daarmee gekontamineer); jy het vroeg\u00a0(voor 40) in die menopouse ingegaan, soos\u00a0vanwe\u00eb \u2019n histerektomie waartydens jou\u00a0eierstokke verwyder of beskadig is; jy is op\u00a0kankerterapie wat jou estrogeen onderdruk;\u00a0jy drink drie of meer glasies wyn per dag (\u2019n\u00a0whisky n\u00e1 werk en twee glasies wyn met ete);\u00a0jy rook of het gerook; te min melk in jou dieet,\u00a0of dan kalsiumpille as alternatief; of jy het\u00a0rumato\u00efede artritis of seliaksiekte.<\/p>\n

3<\/strong> Sekere\u00a0medikasie kan jou beendigtheid afbring,\u00a0soos kortisoon en bloeddrukmedikasie\u00a0met warfarien en heparien.<\/p>\n

4<\/strong> Daar is meer\u00a0aksie in jou been as wat jy dink: elke dag\u00a0bou jou osteoblaste nuwe been, terwyl jou\u00a0osteoklaste ou beenselle afbreek. Die proses\u00a0is so aktief dat jou hele skelet elke vyf jaar\u00a0heeltemal vervang is.<\/p>\n

5<\/strong> Die belangrike syfer van jou toets is jou femurnek se sterkte. Jou heupbene lyk soos twee sewes wat na mekaar kyk, met die kort armpies as die swak plek wat kan breek. As jy di\u00e9 syfer invul, saam met jou ander risikofaktore verskaf\u00a0dit jou risiko op \u2019n beenbreuk vir tien jaar.<\/p>\n

Lees ook:\u00a0Planne vir goeie kraakbeen<\/a><\/p>\n

6<\/strong> Vir jou been is 38 die magiese ouderdom.\u00a0Tot dan bou jy meer been as wat jy verloor.\u00a0Daarna verloor jou liggaam sowat 1% van\u00a0sy been per jaar \u2013 en selfs meer as jy eers in\u00a0die menopouse is. Hoe meer been jy teen 38\u00a0gebou het, hoe meer been is daar waarvan\u00a0been afgebou kan word.<\/p>\n

7<\/strong> Dis maklik genoeg\u00a0om been te bou. Sorg vir 1 000 – 1 200 mg\u00a0kalsium per dag, wat neerkom op vier\u00a0porsies melk, kaas, maaskaas en\/of jogurt.\u00a0Of jy kan kalsiumpille drink wat soveel\u00a0elementele kalsium verskaf. Of jy kan melk\u00a0en kalsiumpille kombineer tot jou somme\u00a0balanseer.<\/p>\n

En jy moet oefen<\/h4>\n

Niks dramaties nie, net \u2019n\u00a0totaal van drie en \u2019n halfuur per week. As jy\u00a0nie by jou halfuur per dag uitkom nie, kan jy\u00a0oor die naweek inhaal. Jy het twee soorte\u00a0oefening nodig: eerstens gewigdraende\u00a0oefening wat jou skelet versterk en tweedens\u00a0oefening wat jou spiere soepel hou\u00a0en jou balans verbeter en so keer dat jy\u00a0nie maklik val nie. Vir eersgenoemde is\u00a0stap, touspring, wipmatspring, dans en\u00a0balsport uitstekend. Vir laasgenoemde is\u00a0joga, pilates, V- core en gimbaloefeninge\u00a0uitstekend.<\/p>\n

8<\/strong> Baie vroue het osteopenie, met\u00a0ander woorde hulle val in die tusseningroep.\u00a0Moet jy ook met medikasie begin? Meestal\u00a0nie. Dokters kyk eerder na jou algehele\u00a0risikoprofiel voor hulle medikasie voorskryf.<\/p>\n

Lees ook:\u00a0<\/strong>Beendigtheid: alles wat jy van Osteoporose wil weet<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

S\u00ea nou jou skelet is al so broos soos versiersuikerrosies? Dis wys om goed na jou bene om te sien en \u2019n beendigtheidstoets te laat doen wanneer jy ouer word, skryf Salom\u00e9 Delport.<\/p>\n","protected":false},"author":11,"featured_media":142333,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[2700,5093,5097,5259,5260,2426,2699],"class_list":["post-54250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-beendigtheid","tag-teenveroudering","tag-anti-aging","tag-been","tag-beendigtheidstoets","tag-kalsium","tag-osteoporose"],"acf":[],"yoast_head":"\nBeendigtheid: Hoe om na jou bene om te sien | rooi rose<\/title>\n<meta name=\"description\" content=\"S\u00ea nou jou skelet is al so broos soos versiersuikerrosies? 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