7 Izinzuzo Eziyinhloko Zokumane Ubeke Izinyawo Ngaphambi Kokunye
Ukuhamba kuyindlela ephephile futhi ephumelelayo yokuzivocavoca cishe wonke umuntu, kufaka phakathi nabantu abaphila nesifo esingenasifo sokuphefumula ( COPD ). Lo msebenzi omthelela ophansi (okusho ukuthi kulula kumajoyini) ungathuthukisa ikhono lomzimba lokusebenzisa i-oxygen, ukwakha ukukhuthazela, ukuqinisa imisipha, nokuthuthukisa umqondo jikelele wenhlalakahle.
Umkhuba wokuhamba njalo ungenza kube lula ngomunye umuntu ophethe i-COPD ukuba anelise ngokwanele futhi akwazi ukubekezelela ukuzivocavoca . Futhi lokho kungokuqala kokuqala. Kukhona nezinye izinzuzo eziningi zokuhamba ngomuntu ophethe i-COPD, noma yikuphi okungakwanela ukuba ugijimise izitebhisi zakho bese uphuma emnyango.
Ukulawula Isisindo
Uma ukhuluphele kakhulu futhi ube ne-COPD, amakhilogremu engeziwe owenzayo angenza kube nzima ukuba uphefumule, ukuzivocavoca kancane. Ukuhamba ngezinga elilinganiselwe lamaminithi angu-30 kuya kwangu-60 kushisa amafutha agcinwe futhi kungakha imisipha ukusheshisa umzimba wakho. Yeka ama-kilojoule futhi ungaqala ukukhipha lezo zinhlamvu zamaphesenti futhi uphefumule kalula ngesikhathi somsebenzi futhi uphumule. Ngaphezu kwalokho, ukulahlekelwa isisindo kunganciphisa ingozi yezinkinga zempilo eziningana, kuhlanganise nohlobo lwesifo sikashukela, isifo senhliziyo, ukushaya kwenhliziyo, isifo, umdlavuza, i-apnea yokulala, ne- osteoarthritis .
Ukucindezelwa Kwegazi Eliphansi
Umfutho wegazi ophakeme, noma umfutho wegazi ophakeme, uvame ukuhambisana ne-COPD. Ukuhamba kungadala isikhathi eside ekuletheleni izinga lokucindezela kwegazi libe livamile, ngokwe-American Heart Association (AHA). Eqinisweni, ukuhamba kuyasebenza njengoba kusebenza ukunciphisa ukucindezelwa kwegazi. Ukuze uthole le nzuzo, i-AHA iluleka ukuba uhambe ngezinyanga ezingama-40 ngesilinganiso esilinganiselwe ukuya emanzini nje ngezinsuku ezintathu noma ezine ngesonto. Lokhu kungase kube ngokwanele ukulawula ukucindezelwa kwegazi ngaphandle kwesidingo semithi.
Nciphisa Ukucindezeleka Nokukhathazeka
Ukuphila ne-COPD kungabangela ukucindezeleka okukhulu. Ngaphezu kwalokho, njengoba i-COPD Foundation ibonisa, ukucindezeleka kungenza izimpawu ze-COPD zibi nakakhulu: Kunzima ukuphefumula, ukukhathazeka okungaphezu kwakho okungase kube nomuzwa wokuthi ungazizwa. Kungaba umjikelezo onzima ukuphuma kuwo.
Uma sigxilile ngenxa yanoma yisiphi isizathu, imizimba yethu ikhipha amakhemikhali athile, i-epinephrine, i-norepinephrine, ne-cortisol, egazini lethu. Lokhu kuvamile, yingxenye yempendulo yethu yemvelo "yokulwa noma indiza". Kodwa uma lezi zimakhemikhali zakha, sisengozini yezinkinga zempilo yesikhathi eside ezifana nomfutho wegazi ophezulu. Ukuhamba kunganciphisa ukucindezeleka ngokusiza ekunciphiseni amakhemikhali okucindezeleka nangokuletha ukukhululwa kwama- endorphin, amakhemikhali ebuchopho obuhlungu obuphansi futhi aholele ekuzizweni kwenhlalakahle jikelele.
Thuthukisa ukusebenza kwe-Cardio-Respiratory
Ukuzivocavoca kwe-Cardio-yokuphefumula kusho ukukwazi ukwenza noma yiluphi uhlobo lwe-aerobic noma umsebenzi wesiqu esikhathini eside. Umsebenzi we-aerobic njengokuhamba (kanye nokugijima, ukubhukuda, kanye nokuhamba ngebhayisikili) kungasiza ukuthuthukisa ukuqina komzimba we-cardio-respiratory ngokuqinisa amaqembu amakhulu omzimba emzimbeni. Nakuba ukuvivinya umzimba akusizi ngokuqondile ukusebenza kwamaphaphu, kungasiza ukuqinisa imisipha yakho ezosiza ukwakha izinga lakho lokukhuthazela.
Nciphisa ukucindezeleka
I-COPD ingenza kube nzima ukufeza ngisho nomsebenzi olula, ngakho akumangazi ukuthi abantu abaningi ababhekana nalesi simo bacindezelekile. Umsebenzi wokuzivocavoca ungumuthi wokuzivikela omuhle kakhulu wokucindezeleka, ngenxa yokukhululwa kwama-endorphins-amakhemikhali ebuchopho anomzimba wokuqeda.
Ngisho noma imiphumela emihle yokukhululwa kwe-endorphin ngezinye izikhathi ibizwa ngokuthi "umgijimi ophezulu," ungayifinyelela ngemisebenzi encane kakhulu-njengokuhamba okusheshayo. Ngaphezu kwalokho, ukuqina nokuqina ngokwengeziwe komzimba nakho kungakhuphula ukuzethemba, okuyinto engasiza ekunqandeni ukucindezeleka.
Thuthukisa i-Brain Health
Kuye kwaba nenani elihle locwaningo olubonisa ukuthi i-COPD ingathinta ubuchopho ngezindlela ezihlukahlukene, njengokubangela ushintsho ekuziphatheni komzwelo nokungaqondakali kahle. Enye inkolelo yokuthi kungani lokhu kwenzeka ukuthi kubantu abane COPD, oksijini encane eyenza ebuchosheni, ekugcineni kuguqula ingqondo ye-neurochemistry kanye nesakhiwo, ngokusho kocwaningo lwango-2008 olwanyatheliswa kuyi- International Journal of Chronic Obstructive Pulmonary Disease .
Ngokufanayo, kunomzimba oqhubekayo wocwaningo ohlanganisa ukuvivinya umzimba nokuthuthukisa impilo yengqondo. Okungenani isifundo esisodwa, eshicilelwe ngo-2017 emaphepheni we- BMC Public Health , sitholile ukuthi umsebenzi ojwayelekile ungaba nomphumela omuhle futhi omuhle ebuchosheni obungakusiza ukuvimbela isifo se-Alzheimer.
Ukusiza Ukhawule Isimo
Uma ngabe uphethile ngesikhathi uthola ukuthi unesifo se-COPD futhi uye waba nzima ukuyeka, ukuhamba kungakubeka endleleni ekugcineni ukukhahlela lo mkhuba. Ngisho nezibhamu ezincane zomsebenzi we-aerobic zinganciphisa isifiso sokukhanya. Ngaphezu kwalokho, ngokusho kwe-smokefree.gov, "Izimpawu zokushiya kanye nezifiso zegwayi ziyancipha ngesikhathi sokuvivinya umzimba futhi kufike kumaminithi angu-50 ngemva kokuzivocavoca." (Smokefree.gov yiwebhusayithi exhaswe yiNational Cancer Institute ukuhlinzeka "ngolwazi olukhululekile, olunembile, nolwazi olusekelwe ebufakazini kanye nosizo lochwepheshe ukuze kusize izidingo ezisheshayo nezesikhathi eside zabantu abazama ukuyeka ukubhema.")
Umsebenzi njalo ungakusiza ugweme uhlangothi olufanayo lokuyeka ukubhema: inzuzo yesisindo. Ngakho-ke uma ngabe ulokhu ubeka umkhuba lo mkhuba ngoba wesaba uzobeka amakhilogremu angenza kube nzima ukuphefumula, khumbula ukuthi ngokuhamba ungabhekana nezinkinga ezimbili zezempilo ngesikhathi esisodwa.
Kumamaki Wakho, Yenza isethi, Hamba
Isihluthulelo somkhuba wokuhamba ngokuphumelelayo ukuqala kancane. Hlola kuqala nodokotela wakho. Uma ekunika ukukhanya okuluhlaza ukuze uqale ukuvivinya umzimba, ungazami ukuhamba noma yikuphi, ngokushesha, noma ngaphezulu kunalokho ongakuphatha. Nakuba umgomo wakho wokuqala ukuhamba okungenani imizuzu engu-20 ukuya kwangu-30, izinsuku ezine noma ezinhlanu ngesonto, ungakhathazeki uma kuningi kakhulu. Qala ngokuhamba imizuzu emihlanu, kane noma emihlanu ngosuku. Lokho kungasho ukuvele uhambe ukusuka ekugcineni komgwaqo wakho kuya kwesinye.
Uma uphefumula, hlala bese uphumula okwesikhashana ngaphambi kokuhambisa. Futhi zama ukungadikibala uma kwenzeka lokhu: Uma nje uqhubeka, ungeze iminithi noma emibili lapha noma lapho, ekugcineni uzothola ukuthi ukuhamba kwehafu yehora kungcono, ukuhamba epaki.
> Imithombo:
> American Heart Association. "I-American Heart Association Izincomo Zomsebenzi Kubantu Abadala." 2016.
> Borson, Soo, et. al. "Ukulingisa Umthelela we-COPD ku-Brain." I-International Journal ye-Chronic Obstructive Pulmonary Disease . Sep 2008; 3 (3): 429-434.
> Kathleen A. Martin Ginis, et. al. "Ukwakhiwa kwemilayezo ephathelene nobufakazi bokukhuthaza ukusetshenziselwa umsebenzi wokwenza umzimba nokuphatha izifo ze-Alzheimer." I-BMC Impilo Yomphakathi . Feb 17, 2017. 17: 209.
> Smokefree.gov. "Ukulwa Nokuzikhandla Ngokuzivocavoca."