Umhlahlandlela Womdala Wokuhlala Unempilo unyaka wonke

-Delile

• 1. Yiba matasa
• 2. Thatha izithasiselo lapho kudingeka
• 3. Yidla ukudla okunempilo
• 4. Geza izandla njalo
• 5. Funda indlela yokulawula ukucindezeleka
• 6. Phumula ngokwanele
• 7. Thatha izinyathelo zokuvikela izifo
• 8. Hlela imishini yonyaka
• 9. Gwema ukuxhumana nabantu abagulayo
• Ukuthatha

Noma ngabe uneminyaka emingaki, kubalulekile ukuthi unakekele umzimba wakho futhi uvikele ukugula.

Kodwa uma uneminyaka engama-65 noma ngaphezulu, into elula njengomkhuhlane noma umkhuhlane ovamile ingaqhubeka futhi iholele ezinkingeni. Lokhu kufaka ukutheleleka kwesibili njenge-pneumonia, i-bronchitis, ukutheleleka kwezindlebe, noma isifo se-sinus. Uma unesimo esingelapheki njengesifuba somoya noma isifo sikashukela, isifo sokuphefumula singazenza zibe zimbi kakhulu.

Ngenxa yalokhu, kubalulekile ukwenza izinqumo ezinempilo ukuqinisa amasosha akho omzimba nokunciphisa amathuba okugula.

Landela lezi zeluleko eziyisishiyagalolunye ukuze uhlale uphilile unyaka wonke.

1. Yiba matasa

Ukuvivinya umzimba kuyisikhuthazi sokuzivikela komzimba. Lapho unyakaza ngokwengeziwe, umzimba wakho ukwazi ukulwa nokuvuvukala kanye nezifo.

Umsebenzi owenzayo awudingi ukuba ube nzima. Ukuzivocavoca okunomthelela ophansi kuyasebenza, futhi.

Ungahle ucabangele ukuhamba ngebhayisikili, ukuhamba ngezinyawo, ukubhukuda, noma i-aerobics enomthelela ophansi. Uma ukwazi, zibandakanya ngokuzivocavoca umzimba ngokulingene imizuzu engaba ngu-20 kuya kwengu-30 ngosuku ukufinyelela inani elinconyiwe le-. Futhi, qinisa imisipha yakho ngokuphakamisa izinsimbi noma ngokwenza i-yoga.

Shintsha inqubo yakho yokuzivocavoca ukuze uthole ukuthi yini ezwakala ilungele wena.

2. Thatha izithasiselo lapho kudingeka

Ezinye izithasiselo zisiza ukuxhasa izivikeli mzimba ezinempilo. Ngaphambi kokuthatha isengezo, buza njalo udokotela wakho ukuthi kuphephile yini, ikakhulukazi uma uthatha umuthi kadokotela. Ezinye izithasiselo abangazincoma zifaka phakathi i-calcium, uvithamini D, uvithamini B6, noma uvithamini B12.

Thatha izithasiselo noma ama-multivitamini njengoba uyalelwe ukukhulisa amasosha akho omzimba.

3. Yidla ukudla okunempilo

Ukudla okunothe ngezithelo, imifino, nenyama enamafutha nakho kunikeza amasosha akho omzimba umfutho futhi avikele amagciwane ayingozi namagciwane abanga ukugula. Izithelo nemifino kungumthombo omuhle wama-antioxidants. Ama-antioxidants avikela amaseli akho ekulimaleni futhi agcine umzimba wakho uphilile.

Kufanele futhi ukhawulele ukusetshenziswa kwakho kokudla okunoshukela nokunamafutha, okungadala ukuvuvukala emzimbeni futhi kwehlise amasosha akho omzimba.

Ngaphezu kwalokho, nciphisa ukuphuza kwakho utshwala. Buza udokotela wakho ngenani eliphephile lotshwala ozoliphuza ngosuku noma ngesonto.

4. Geza izandla njalo

Ukugeza izandla njalo kungenye indlela enhle kakhulu yokuhlala uphilile unyaka wonke. Ama-virus angahlala ezindaweni ezingafika emahoreni angama-24. Kungenzeka ugule uma uthinta indawo embozwe yigciwane futhi ungcolisa izandla zakho, bese uthinta ubuso bakho.

Geza izandla zakho ngamanzi afudumele anensipho, futhi okungenani imizuzwana engama-20. Gwema ukuthinta izandla zakho ekhaleni, ebusweni nasemlonyeni.

Futhi ungazivikela ngokusebenzisa i-sanitizer yezandla elwa namagciwane uma ungakwazi ukugeza izandla zakho. Futhi, gcoba amagciwane ezindaweni eziseduze kwekhaya lakho nendawo yokusebenza.

5. Funda indlela yokulawula ukucindezeleka

Ukucindezeleka okungapheli kwandisa ukukhiqizwa komzimba wakho kwe-hormone yokucindezeleka i-cortisol. I-cortisol eningi kakhulu ingaphazamisa imisebenzi ehlukene emzimbeni wakho, kufaka phakathi amasosha omzimba wakho.

Ukunciphisa ukucindezeleka, ukwandisa ukusebenza komzimba, thola ukulala okuningi, uzibekele okulindelekile, futhi uhlole imisebenzi yokuphumula, nejabulisayo.

6. Phumula ngokwanele

Akukona nje kuphela ukuthi ukulala kunganciphisa izinga lakho lokucindezeleka, kepha ukulala yindlela umzimba wakho ozilungisa ngayo. Ngalesi sizathu, ukuthola inani elanele lokulala kungaholela kumasosha omzimba aqinile, kwenze kube lula ngomzimba wakho ukulwa namagciwane.

Ukulala kubalulekile futhi njengoba ukhula ngoba kungathuthukisa inkumbulo nokugxila. Lwela okungenani ukulala amahora ayisikhombisa nohhafu kuya kwayisishiyagalolunye ubusuku ngabunye.

Uma unenkinga yokulala, khuluma nodokotela wakho ukuthola imbangela eyimbangela. Izimbangela zokuqwasha zingabandakanya ukungasebenzi emini kanye ne-caffeine eningi kakhulu. Noma kungaba uphawu lwesimo sezokwelapha njenge-sleep apnea noma i-restless syndrome yomlenze.

7. Thatha izinyathelo zokuvikela izifo

Ukuthola imigomo minyaka yonke kungenye indlela yokuhlala uphilile unyaka wonke. Uma uneminyaka yobudala engama-65 nangaphezulu, khuluma nodokotela wakho mayelana nokuthola umuthi wokugomela umkhuhlane onedosi ephezulu noma osizayo.

Inkathi yomkhuhlane iphakathi kuka-Okthoba noMeyi e-United States. Kuthatha cishe amasonto amabili ukuthi umuthi wokugoma usebenze, futhi kunciphisa ubungozi bomkhuhlane lapho imishanguzo yokugoma ifana nezinkinga ezijikelezayo.

Igciwane lomkhuhlane lishintsha unyaka nonyaka, ngakho-ke kufanele uthole umuthi wokugoma minyaka yonke. Ungase futhi ukhulume nodokotela wakho ngokuthola imigomo ye-pneumococcal ukuze uvikele isifo se-pneumonia kanye ne-meningitis.

8. Hlela imishini yonyaka

Ukuhlela ukuhlela unyaka nonyaka nakho kungakugcina uphilile. Hlala ukhuluma nodokotela wakho uma unezinkinga ngempilo yakho.

Izimo ezinjengesifo sikashukela kanye nomfutho wegazi ophakeme kungabonakala kungabonakali. Ukuhlolwa njalo komzimba kuzokwenza udokotela wakho abone ukuthi zikhona yini izinkinga ngaphambi kwesikhathi. Ukuthola ukwelashwa ngaphambi kwesikhathi kungavimbela izinkinga zesikhathi eside.

Futhi, uma unezimpawu ezibandayo noma zomkhuhlane, bheka udokotela wakho ngokushesha. Igciwane lomkhuhlane lingaholela ezinkingeni kubantu abadala abaneminyaka engaphezu kwengama-65. Amasosha omzimba aba buthakathaka ngokuguga, okwenza kube nzima ukulwa naleli gciwane.

Uma ubona udokotela emahoreni angama-48 okuqala ezimpawu zomkhuhlane, bangakunikeza i-antiviral ukunciphisa ubukhulu nobude bezimpawu.

9. Gwema ukuxhumana nabantu abagulayo

Enye indlela yokuzivikela unyaka wonke ukugwema ukusondelana nabantu abagulayo. Lokhu kulula ukukusho kunokukwenza. Kepha uma kunokuqubuka komkhuhlane endaweni yakho, nciphisa ukuxhumana nabantu abangazizwa kahle futhi uvikele izindawo ezinabantu abaningi kuze kube yilapho izimo sezingcono.

Uma kufanele uphume, zivikele ngokugqoka isifihla-buso sobuso. Uma unakekela umuntu onomkhuhlane, gqoka imaski yobuso namagilavu, futhi ugeze izandla zakho njalo.

Ukuthatha

Umkhuhlane namanye amagciwane angaba yingozi njengoba ukhula. Awukwazi ukuvimbela zonke izifo, kodwa ukuthatha indlela esebenzayo kungaqinisa amasosha akho omzimba.

Amasosha omzimba aqinile angakugcina uphilile futhi akwenze ungatheleleki kalula ezifweni unyaka wonke.