Izindlela Ezi-8 Zokukhuthaza Uhlelo Lwakho Lokuzivikela Emzimbeni Uma Uneminyaka engaphezu kwengama-65

-Delile

• 1. Thola ukugoma komkhuhlane
• 2. Yidla ukudla okunempilo
• 3. Yiba matasa
• 4. Yehlisa izinga lokucindezeleka
• 5. Lala ngokwanele
• 6. Gcina isisindo esinempilo
• 7. Yeka ukubhema
• 8. Chitha isikhathi ngaphandle
• Ukuthatha

Inkathi yomkhuhlane isukela ngo-Okthoba kuya kuMeyi e-United States, futhi igciwane lihlasela abantu babo bonke ubudala obuhlukene unyaka nonyaka. Izimpawu zomkhuhlane zihlanganisa ukukhwehlela, ukuphuma komfutho, umkhuhlane, ukugodola, ubuhlungu bomzimba, nekhanda. Izimpawu zingaba mnene noma zibe namandla futhi zivame ukuhlala kusukela kusonto elilodwa kuya kwamabili.

Umkhuhlane kungenzeka ungabangeli izinkinga ezinkulu kwabanye, kodwa kunengozi yokuba nezinkinga kuleyo minyaka engama-65 nangaphezulu. Isizathu salokhu kungenxa yokuthi abantu abadala asebekhulile bavame ukuba namasosha omzimba abuthakathaka.

Uma ungaphezu kweminyaka engama-65, nakhu ongakwenza ukuqinisa amasosha akho omzimba nokuvikela umkhuhlane kanye nezinkinga zawo.

1. Thola ukugoma komkhuhlane

Ukugonyelwa umkhuhlane minyaka yonke kunganciphisa ubungozi bokutheleleka ngo.

Kungathatha amasonto amabili ukuthi umuthi wokugomela umkhuhlane usebenze. Umuthi wokugoma usebenza ngokukhuthaza amasosha omzimba wakho ukuthi akhe amasosha omzimba, angasiza ekuvikeleni ukutheleleka.

Kunezinhlobo ezahlukene zemithi yokugomela umkhuhlane. Eminye imithi yokugoma iyatholakala kubantu bayo yonke iminyaka yobudala.

I-Fluzone ne-Fluad yimithi yokugoma emibili ikakhulukazi yabantu abadala asebekhulile abaneminyaka engama-65 nangaphezulu. Le mithi yokugoma inikeza impendulo enamandla yokuvikela amasosha omzimba ekugomeni uma kuqhathaniswa nokudutshulwa komkhuhlane ojwayelekile.

Igciwane lomkhuhlane lishintsha unyaka nonyaka, ngakho-ke kuzodingeka uphinda ukugoma unyaka nonyaka. Ungathola umkhuhlane kudokotela wakho, ekhemisi, noma emtholampilo womkhuhlane endaweni yangakini.

Uma uthola umuthi wokugomela umkhuhlane, buza nodokotela wakho ngemigomo yokugomela i-pneumococcal ukuvikela inyumoniya ne-meningitis.

2. Yidla ukudla okunempilo

Ukudla ukudla okunempilo okunomsoco kungenye indlela yokuqinisa amasosha akho omzimba ukuze ikwazi ukulwa namagciwane. Lokhu kufaka phakathi ukudla ukudla okunothe ngezithelo nemifino, okuqukethe amavithamini nama-antioxidants ukukhuthaza impilo enhle.

Kufanele wehlise nokuphuza kwakho ushukela, amafutha, nokudla okugayiwe, bese ukhetha inyama engenamafutha. Uma unomuzwa wokuthi awutholi amavithamini nezakhi zomzimba ezanele ekudleni kwakho wedwa, buza udokotela wakho uma bancoma ukuthatha i-multivitamin noma i-herbal supplement.

3. Yiba matasa

Umsebenzi okhandlayo womzimba ungaba nzima ngeminyaka, kodwa lokho akusho ukuthi kufanele uyeke ukuhamba ngokuphelele. Ukuvivinya umzimba njalo kungaqinisa amasosha akho omzimba futhi kusize umzimba wakho ukulwa nezifo kanye namagciwane.

Hlela okungenani imizuzu engama-30 yokuzivocavoca umzimba izinsuku ezintathu ngesonto. Lokhu kungabandakanya ukuhamba ngezinyawo, ukuhamba ngebhayisikili, i-yoga, ukubhukuda, noma okunye ukusebenza komthelela omncane.

Ukuvivinya umzimba kwandisa ukujikeleza kwegazi futhi kunomphumela wokulwa nokuvuvukala emzimbeni.

4. Yehlisa izinga lokucindezeleka

Ukucindezeleka okungapheli kungathinta amasosha akho omzimba, kunciphise ukusebenza kwawo. Uma ucindezelekile, umzimba wandisa ukukhiqizwa kwe-cortisol. Le yihomoni esiza umzimba ukubhekana nezimo ezicindezelayo. Iphinde ibeke umkhawulo ekusebenzeni komzimba okungabalulekile esimweni sokulwa noma sendiza.

Ukucindezeleka kwesikhashana akulimazi umzimba. Ukuxineka okungapheli, ngakolunye uhlangothi, kwehlisa ukuphendula kwamasosha akho omzimba, kukwenza uthonywe amagciwane nezifo.

Ukusiza ukunciphisa izinga lakho lokucindezeleka, setha imikhawulo futhi ungesabi ukuthi cha. Zibandakanye emisebenzini othola ukuthi uyayijabulisa futhi uyayekethisa, njengokufunda noma ukwenza ingadi.

5. Lala ngokwanele

Ukungalali kahle kunciphisa nokusebenza kwamasosha omzimba. Ukulala kubaluleke ngokwengeziwe ngeminyaka ngoba futhi kusiza ukuthuthukisa ukusebenza kobuchopho, ukugxila, nokukhumbula. Abantu abadala asebekhulile abangalali ngokwanele nabo bathinteka ekuweni ebusuku.

Lwela okungenani ukulala amahora ayisikhombisa nohhafu kuya kwayisishiyagalolunye ubusuku ngabunye. Ukuze uthuthukise izinga lokulala kwakho, qiniseka ukuthi igumbi lakho limnyama, lithule futhi lipholile. Gcina inqubo ejwayelekile yokulala futhi unciphise ukulala emini kungabi ngaphezu kwemizuzu engama-45. Ungayidli i-caffeine ntambama futhi ungaphuzi amanzi nezinye iziphuzo ihora nesigamu ngaphambi kokulala.

Khuluma nodokotela wakho uma unezinkinga zokulala ukuze ubone noma yiziphi izimbangela.

6. Gcina isisindo esinempilo

Uma ukhuluphele ngokweqile, ukwandisa ukusebenza komzimba nokulungisa indlela odla ngayo nakho kungakusiza ukuthi uchithe amakhilogremu amaningi. Lokhu kubalulekile ngoba ukuthwala isisindo esiningi kunomthelela omubi kumasosha akho omzimba.

Kokubili ukuvivinya umzimba nokudla ukudla okunempilo kunganciphisa ukuvuvukala futhi kugcine amasosha akho omzimba enempilo futhi eqinile.

7. Yeka ukubhema

Amakhemikhali asogwayi aziwa ngokulimaza izicubu zamaphaphu futhi andise ingozi yomdlavuza. Kepha zingadala nezifo zokuphefumula ezinjengomkhuhlane, i-bronchitis, nenyumoniya.

Ukwenza ngcono ukusebenza kwamasosha akho omzimba, thatha izinyathelo zokukhahlela umkhuba kagwayi. Sebenzisa izinsiza zokuyeka ukubhema ezinjengezicubu ze-nicotine noma i-nicotine gum. Ungakhuluma nodokotela wakho ngemithi yokwehlisa izifiso zikagwayi.

8. Chitha isikhathi ngaphandle

Uvithamini D usiza nokuqinisa amasosha omzimba. Uma izinga lakho likavithamini D liphansi, udokotela wakho angakunika izithasiselo noma ancome i-multivitamin engaphezulu kwe-counter.

Ukuchitha isikhathi esengeziwe ngaphandle kuvumela umzimba wakho ukuthi uguqule ngokwemvelo uvithamini D kusuka ekushisweni yilanga. Inani lokuchayeka elangeni ukuthola uvithamini D olidingayo lizoya ngethoni yesikhumba sakho. Abanye abantu badinga nje imizuzu eyi-15, kanti abanye bangadinga kuze kufike emahoreni amabili.

Qonda ngaphandle lapho ilanga lingenamandla kakhulu ukugwema ukushiswa yilanga.

Ukuthatha

Umkhuhlane uyigciwane elingaba yingozi kubantu abaneminyaka engama-65 nangaphezulu. Kubalulekile ukuthi uthathe izinyathelo zokuqinisa amasosha akho omzimba ukugwema umkhuhlane nomkhuhlane.

Noma kunjalo, umkhuhlane awuvikeleki ngaso sonke isikhathi, ngakho-ke bheka udokotela ngokushesha uma uba nezimpawu. Imithi elwa namagciwane ethathwe ngaphakathi kwamahora okuqala angama-48 kungehlisa ubunzima besifo kanye nobukhulu bezimpawu.