Kusiya kusamba ndi zotsatira za chisinthiko chachilengedwe. Komabe, kafukufuku wochokera padziko lonse lapansi akuwonetsa kuti kusiyana kwa moyo, zakudya komanso masewera olimbitsa thupi kumatha kukhudza kukula ndi mtundu wazizindikiro zomwe amayi amakumana nazo panthawi yosiya kusamba.¹.

Nthawi zambiri, tidzayika mwayi wonse kumbali yathu potengera njira zodzitetezera tisanakwanitse zaka 50, makamaka nthawi yachitukuko. kulekedwa.

• Kondwerani zakudya zomwe zimalimbikitsa thanzi labwino la mafupa ndi mtima: wolemera mu calcium, vitamini D, magnesium, phosphorous, boron, silica, vitamini K ndi mafuta ofunikira (makamaka omega-3), koma otsika mafuta odzaza, komanso opatsa thanzi. masamba mapuloteni m'malo mwa mapuloteni a nyama;
• Idyani zakudya zokhala ndi phytoestrogens (soya, mbewu za fulakesi, nandolo, anyezi, etc.);
• Ngati pakufunika, imwani calcium ndi vitamini D zowonjezera;
• Nthawi zonse kuchita masewera olimbitsa thupi omwe amagwira ntchito pamtima ndi ziwalo, komanso kusinthasintha komanso kuchita masewera olimbitsa thupi;
• Kulitsani maganizo abwino pa moyo;
• Pitirizani kugonana;
• Yesetsani kuchita masewera olimbitsa thupi a Kegel, kuti muthane ndi kupsinjika kwa mkodzo ndikuwongolera moyo wogonana powonjezera kamvekedwe ka minofu ya ukazi;
• Musasute. Kuwonjezera pa kuvulaza mafupa ndi mtima, fodya amawononga estrogen.

Kuonjezera apo, monga tafotokozera pamwambapa, akazi, chifukwa chakuti amasiya kusamba, koma makamaka chifukwa chakuti akukula, ali pachiopsezo chachikulu cha kufooka kwa mafupa, matenda a mtima, khansa ya endometrium ndi khansa ya m'mawere. Choncho, chisamaliro chidzatengedwa kuti tigwiritse ntchito njira zodzitetezera zokhudzana ndi matendawa.