Izindlela ezi-5 Zokugcina Amaphaphu Akho Enempilo Aphelele

-Delile

• 1. Ungabhemi noma uyeke ukubhema
• 2. Ukuzivocavoca ukuphefumula kanzima
• 3. Gwema ukuvezwa ukungcola
• 4. Vimbela izifo
• 5. Phefumulela phezulu
• Ukuthatha

Iningi labantu lifuna ukuba nempilo. Kuyivelakancane ukuthi bacabange ngokuvikela nokugcina impilo yamaphaphu abo.

Isikhathi sokukushintsha lokho. Ngokusho kwezifo zokuphefumula ezisezingeni eliphansi - ezibandakanya isifo esingapheliyo sokuvuvukala kwamaphaphu (i-COPD) nesifuba somoya - kwaba imbangela yesithathu yokufa kwabantu ngo-2010. Izifo zamaphaphu, ngaphandle komdlavuza wamaphaphu, zabangela ukufa kwabantu abalinganiselwa ku-235,000 ngalowo nyaka.

Faka umdlavuza wamaphaphu, futhi izinombolo ziyakhuphuka. I-American Lung Association (ALA) ithi umdlavuza wamaphaphu uyimbangela ehamba phambili yokufa komdlavuza kwabesilisa nabesifazane. Abantu baseMelika abalinganiselwa ku-158,080 bekulindeleke ukuthi bafe ngayo ngo-2016.

Iqiniso ukuthi amaphaphu akho, njengenhliziyo yakho, amalunga, nezinye izitho zomzimba wakho, akhula ngokuhamba kwesikhathi. Bangakwazi ukuguquguquka futhi balahlekelwe amandla abo, okungenza kube nzima ukuphefumula. Kepha ngokwamukela imikhuba ethile enempilo, ungagcina kangcono impilo yamaphaphu akho, futhi uwagcine esebenza ngokufanelekile nakuneminyaka yakho yobudala.

1. Ungabhemi noma uyeke ukubhema

Mhlawumbe usuvele uyazi ukuthi ukubhema kwandisa ingozi yomdlavuza wamaphaphu. Kodwa akusona ukuphela kwesifo esingasibangela. Eqinisweni, ukubhema kuhlotshaniswa nezifo eziningi zamaphaphu, kufaka phakathi i-COPD, i-idiopathic pulmonary fibrosis, ne-asthma. Futhi kwenza lezo zifo zibe nzima kakhulu. Ababhemayo basengozini yokufa nge-COPD kunabangabhemi, ngokwesibonelo.

Njalo lapho ubhema ugwayi, uhogela izinkulungwane zamakhemikhali emaphashini akho, kuhlanganise ne-nicotine, i-carbon monoxide ne-tar. Lobu buthi bulimaza amaphaphu akho. Zandisa amafinyila, zenze kube nzima ngamaphaphu akho ukuzihlanza, futhi zicasule futhi zivuthe izicubu. Kancane kancane, imigudu yakho yomoya iba mincane, okwenza kube nzima kakhulu ukuphefumula.

Ukubhema kubangela nokuthi amaphaphu aguge ngokushesha okukhulu. Ekugcineni, amakhemikhali angashintsha amaseli wamaphaphu asuke kokujwayelekile abe ngumdlavuza.

Ngokusho kuka, izakhamizi zase-U.S. Eziphindwe izikhathi ezingaphezu kwezingu-10 zashona ngaphambi kwesikhathi ngenxa yokubhema ugwayi kunalezo ezafa kuzo zonke izimpi ezaliwa yi-U.S phakathi nomlando wayo. Ngaphezu kwalokho, ukubhema kubangela cishe amaphesenti angama-90 okufa komdlavuza wamaphaphu kwabesilisa nabesifazane. Abesifazane abaningi babulawa ngumdlavuza wamaphaphu unyaka ngamunye kunokubulawa umdlavuza webele.

Akunandaba ukuthi uneminyaka emingaki noma usunesikhathi esingakanani ubhema, ukuyeka kungasiza. I-ALA ithi kungakapheli amahora ayi-12 uyekile, izinga le-carbon monoxide egazini lakho lehla laya kokujwayelekile. Ezinyangeni ezimbalwa, ukusebenza kwamaphaphu akho kuqala ukuba ngcono. Kungakapheli unyaka, ingozi yokuba nesifo senhliziyo iyingxenye yabantu ababhemayo. Futhi kuba ngcono kuphela uma uhlala isikhathi eside ungabhemi.

Ukuyeka ngokuvamile kuthatha imizamo eminingana. Akulula, kepha kufanelekile. Ukuhlanganisa ukwelulekwa nokwelashwa kungaba yindlela engcono kakhulu yokuphumelela, ngokusho kombiko we-Agency for Healthcare Research and Quality.

2. Ukuzivocavoca ukuphefumula kanzima

Ngaphandle kokugwema osikilidi, ukuzivocavoca umzimba njalo kungenzeka kuyinto ebaluleke kakhulu ongayenzela impilo yamaphaphu akho. Njengoba ukuzivocavoca kugcina umzimba wakho usesimweni, kugcina amaphaphu akho esesimweni futhi.

Uma uzivocavoca, inhliziyo yakho ishaya ngokushesha futhi amaphaphu akho asebenza kanzima. Umzimba wakho udinga oksijini owengeziwe ukuze unike imisipha yakho amandla. Amaphaphu akho anyusa umsebenzi wawo wokuletha lomoya-mpilo ngenkathi exosha i-carbon dioxide eyengeziwe.

Ngokwakamuva, ngesikhathi sokuzivocavoca, ukuphefumula kwakho kwanda kusuka cishe izikhathi eziyi-15 ngomzuzu kuye cishe izikhathi ezingama-40 kuye kwezingu-60 ngomzuzu.Yingakho kubalulekile ukwenza njalo ukuzivocavoca umzimba okwenza uphefumule kanzima.

Lolu hlobo lokuzivocavoca lunikeza ukuqeqeshwa okungcono kakhulu kwamaphaphu akho. Imisipha ephakathi kwezimbambo zakho iyakhula futhi iyancipha, futhi amasaka omoya angaphakathi kwamaphaphu akho asebenza ngokushesha ukushintshanisa umoya-mpilo nesikhutha. Lapho uzivocavoca umzimba ngokwengeziwe, amaphaphu akho asebenza kangcono.

Ukwakha amaphaphu aqinile, anempilo ngokuvivinya umzimba kukusiza ukuthi umelane kangcono nokuguga nezifo. Noma ngabe uba nesifo samaphaphu phansi komgwaqo, ukuzivocavoca umzimba kusiza ukubambezela ukuqhubeka futhi kukugcine usebenza isikhathi eside.

3. Gwema ukuvezwa ukungcola

Ukuchayeka ezintweni ezingcolisa umoya kungalimaza amaphaphu akho futhi kusheshise ukuguga. Lapho esemncane futhi enamandla, amaphaphu akho angamelana kalula nalobu buthi. Njengoba ukhula, noma kunjalo, balahlekelwa yilokho kumelana futhi babe sengozini yokutheleleka nezifo.

Nikeza amaphaphu akho ikhefu. Nciphisa ukuvezwa kwakho ngangokunokwenzeka:

• Gwema intuthu kagwayi, bese uzama ukungaphumi ngaphandle ngezikhathi eziphakeme zokungcola komoya.
• Gwema ukuzivocavoca eduze kwethrafikhi eningi, njengoba ukwazi ukuhogela ugesi.
• Uma uvezwa ukungcola emsebenzini, qiniseka ukuthi uthatha zonke izindlela zokuphepha. Imisebenzi ethile ekwakhiweni, ekwembeni nasekuphathweni kwemfucuza kungakhuphula ubungozi bokuchayeka ezintweni ezingcolisa umoya.

I-US Consumer Product Safety Commission ibika ukuthi ukungcoliswa kwendlu ngokuvamile kubi kakhulu kunangaphandle. Lokho, kanye neqiniso lokuthi abaningi bachitha isikhathi sabo esiningi besendlini kulezi zinsuku, kwandisa ukuvezwa kokungcola kwasendlini.

Nawa amanye amathiphu okwehlisa ukungcola kwasendlini:

• Yenza ikhaya lakho libe yindawo engenantuthu.
• Sula uthuli ifenisha ne-vacuum okungenani kanye ngesonto.
• Vula iwindi njalo ukuze wandise umoya ongenisa umoya ngaphakathi.
• Gwema ama-air fresheners namakhandlela angakuchaya kumakhemikhali angeziwe afana ne-formaldehyde ne-benzene. Esikhundleni salokho, sebenzisa i-aromatherapy diffuser namafutha abalulekile ukwenza iphunga lomoya ngokwemvelo.
• Gcina ikhaya lakho lihlanzekile ngangokunokwenzeka. Isikhunta, uthuli nodander wesilwane konke kungangena emaphashini akho futhi kubangele ukucasuka.
• Sebenzisa imikhiqizo yokuhlanza yemvelo lapho kungenzeka, bese uvula iwindi lapho usebenzisa imikhiqizo edala intuthu.
• Qiniseka ukuthi unabalandeli abenele, ama-hoods aqediwe, nezinye izindlela zokungenisa umoya kulo lonke ikhaya lakho.

4. Vimbela izifo

Ukutheleleka kungaba yingozi kakhulu emaphashini akho, ikakhulukazi njengoba ukhula. Labo asebevele benezifo zamaphaphu njenge-COPD basengozini yokutheleleka. Ngisho nabantu abadala abanempilo, bangakhula kalula inyumoniya uma bengaqapheli.

Indlela engcono yokugwema ukutheleleka kwamaphaphu ukugcina izandla zakho zihlanzekile. Geza njalo ngamanzi afudumele nensipho, futhi ugweme ukuthinta ubuso bakho ngangokunokwenzeka.

Phuza amanzi amaningi futhi udle izithelo nemifino eningi - aqukethe izakhamzimba ezisiza ukukhulisa amasosha akho omzimba.

Hlala usesikhathini ngemigomo yakho. Thola umkhuhlane unyaka nonyaka, futhi uma uneminyaka engama-65 noma ngaphezulu, thola ukugonyelwa i-pneumonia futhi.

5. Phefumulela phezulu

Uma ufana nabantu abaningi, uthatha umoya ongajulile endaweni yakho yesifuba, usebenzisa ingxenye encane kuphela yamaphaphu akho. Ukuphefumula okujulile kusiza ukusula amaphaphu futhi kudale ukushintshaniswa okugcwele komoya-mpilo.

Ocwaningweni oluncane olushicilelwe ku, abacwaningi babeneqembu lamavolontiya ayi-12 enza izivivinyo zokuphefumula ezijulile imizuzu emi-2, 5, nemizuzu eyi-10. Bahlole umsebenzi wamaphaphu wamavolontiya ngaphambi nangemva kokuzivocavoca.

Bathola ukuthi kube nokwanda okukhulu kwamandla abalulekile ngemuva kwemizuzu emi-2 nengu-5 yokuphefumula okujulile. Umthamo obalulekile yisilinganiso esiphezulu somoya amavolontiya angakhipha emaphashini awo. Abaphenyi baphetha ngokuthi ukuphefumula okujulile, noma imizuzu nje embalwa, kwakusiza ukusebenza kwamaphaphu.

I-ALA iyavuma ukuthi izivivinyo zokuphefumula zingenza amaphaphu akho asebenze kangcono. Ukuze uzame wena, hlala endaweni ethile uthule, bese uphefumulela phezulu ngamakhala akho wedwa. Bese uphefumula okungenani kabili ngokuphindwe kabili ngomlomo wakho. Kungasiza ukubala ukuphefumula kwakho. Isibonelo, njengoba uhogela ukubala u-1-2-3-4. Bese kuthi lapho ukhipha umoya, ubale u-1-2-3-4-5-6-7-8.

Ukuphefumula okungajwayelekile kuqhamuka esifubeni, kuthi ukuphefumula okujulile kuqhamuke esiswini, lapho kuhlala khona i-diaphragm yakho. Qaphela ukuthi isisu sakho siyakhuphuka futhi siwa njengoba uzijwayeza. Uma wenza lezi zivivinyo, ungathola ukuthi uzizwa ungacindezelekile kakhulu futhi ukhululeke ngokwengeziwe.

Ukuthatha

Zama ukufaka le mikhuba emihlanu osukwini ngalunye: Yeka ukubhema, ukuzivocavoca umzimba njalo, ukunciphisa ukutholakala kwakho ezintweni ezingcolisayo, gwema ukutheleleka nokuphefumula kakhulu. Ngokugxilisa amandla akho amancane kule misebenzi, ungasiza ukugcina amaphaphu akho esebenza ngokufanele impilo yonke.