Ibintu by'ingenzi mu kwirinda kugwa kw'abageze mu za bukuru

Nk’uko bivugwa n’Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (OMS), kugwa ni cyo kintu cya mbere gitera impfu ziterwa n’ibikomere ku bantu bakuru bafite imyaka 65 kuzamura, kikaba ari na cyo cya kabiri gitera impfu zitateguwe ku isi. Uko abantu bakuze bakura, ibyago byo kugwa, gukomereka no gupfa biriyongera. Ariko binyuze mu gukumira indwara, ibyago n’ibyago bishobora kugabanuka.

Kumenya neza no guhuza n'izabukuru, no guhindura imyitwarire yawe mu buryo bwimbitse.
Gira buhoro mu buzima bwawe bwa buri munsi, ntukihutire guhindukira, guhaguruka, gukingura urugi, kwitaba telefoni, kujya mu bwiherero, nibindi. Hindura iyi myitwarire iteje akaga ku buryo bukurikira: haguruka wambare ipantaro, zamuka ujye kuzamuka ujya gushaka ibintu, kandi ukore imyitozo ngororamubiri ikomeye. Abantu bageze mu za bukuru bafite ubushobozi bwo kugenda neza bagomba guhitamo ibikoresho bibafasha biyobowe n'inzobere, kandi bagakoresha inkoni, intebe z'abamugaye, ubwiherero, imigozi n'ibindi bikoresho.

Abageze mu za bukuru bagomba kwambara imyenda n'amapantaro bibakwiriye, bitari birebire cyane, bifunganye cyane cyangwa birekuye cyane, kugira ngo bagire ubushyuhe bitagize ingaruka ku myitozo ngororamubiri. Ni ngombwa kandi kwambara inkweto zirambuye, zidatemba kandi zibakwiriye. Zombi zifasha kwirinda kugwa. Guhindura ibintu bijyanye n'imyaka ni byiza mu rugo kugira ngo bigabanye ibintu bishobora gutera kugwa mu bidukikije. Iyo abageze mu za bukuru basohotse, bagomba kwitondera ibintu bishobora gutera kugwa mu bidukikije, kandi bagakuramo akamenyero ko kwita ku kaga mu gihe basohotse. Imyitozo ngororamubiri ikomeza kuringaniza, imbaraga z'imitsi, no kwihangana ishobora kugabanya ibyago byo kugwa.

Imyitozo ngororamubiri ishobora kugabanya no gutinza ingaruka zo gusaza ku mikorere y'umubiri no gufasha kugabanya ibyago byo kugwa. Gukora tai chi, yoga, no kubyina siporo bishobora gukora imyitozo ngororamubiri yose mu buryo bwuzuye. Abantu bakuze, by'umwihariko, bashobora guteza imbere ubushobozi butandukanye binyuze mu myitozo itandukanye. Kuringaniza bishobora gukomezwa no guhagarara ku kirenge kimwe, kugenda ku muhanda, no gutera intambwe. Gukomeza imitsi y'umubiri wo hasi nabyo ni ngombwa. Guterura agatsinsino no guterura umugongo ugororotse bishobora kongera imbaraga. Guhangana bishobora kongerwa no kugenda, kubyina, n'indi myitozo ngororamubiri. Abageze mu za bukuru bagomba guhitamo mu buryo bwa siyansi imiterere n'ubukana bw'imyitozo ngororamubiri ibakwiriye, gukurikiza ihame ry'intambwe ku yindi, no kugira akamenyero ko gukora imyitozo ngororamubiri ihoraho. Kurinda indwara ya osteoporosis no kugabanya ibyago byo kuvunika nyuma yo kugwa.

Imyitozo ngororamubiri igira ingaruka nziza ku kwirinda no kuvura indwara ya osteoporosis, kandi siporo zo hanze nko kugenda n'amaguru wihuta, kwiruka, na Tai Chi zirasabwa. Byongeye kandi, imyitozo ngororamubiri ikwiye ituma umubiri urushaho kugira imbaraga nyinshi mu magufwa. Ni byiza ko abageze mu za bukuru barya ibikomoka ku mata, soya, imbuto, amagi, inyama zitarimo amavuta menshi, nibindi birimo poroteyine iringaniye, kalisiyumu nyinshi n'umunyu muke.
Icya nyuma ariko kitari gito, kora isuzuma ry’ingaruka z’indwara ya osteoporosis buri gihe no gupima ubucucike bw’imyunyu ngugu mu magufwa. Iyo abantu bakuze batangiye kurwara osteoporosis, igomba kumenyekana. Iyo osteoporosis igaragaye, abageze mu zabukuru bagomba kuvurwa neza kandi bagahabwa ubuvuzi busanzwe bayobowe na muganga.