Izindlela Zokuphila Zokukhuthaza Ezempilo Ezinhle

Uma ufuna ukuphila impilo ende futhi enempilo, kunezinto ongayishintsha kanye nezinto ongakwazi. Ngenkathi ungenakukwazi ukukhetha izakhi zakho zofuzo, ungenza izinqumo ezizonciphisa izingozi zakho zezempilo futhi mhlawumbe ungeze iminyaka empilweni yakho. Lezi zindlela eziyisithupha zokuguqulwa kokuphila yizona ezinobufakazi obungcono kakhulu bokukunika iminyaka engcono kakhulu.

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Ukuthola Amanani Okungavamile Nokwanele Wokulala

Ukuthola ukulala okuvamile kubalulekile ukunikeza umzimba wakho ithuba lokubuyisela nokuvuselela. Akugcini nje ukuthi ifake ama-batteries "ama-batri" kodwa ibuye isebenze nayo yonke imisebenzi ehambisana nomzimba, efana nokuvuselela amangqamuzana amadala, ukukhipha imfucuza nokulungisa umonakalo wamangqamuzana. Ukulala ngaphansi kwamahora ayisikhombisa ebusuku kuboniswe ukuthi kunezimo ezimbi emzimbeni wakho.

I-apnea yokulala ingaholela engozini enkulu yezempilo, ngakho-ke qiniseka ukuthi uthole isifundo sokulala futhi ulandele izincomo zomshini we-CPAP nokunye ukungenelela. Izinguquko kumaphethini akho okulala nazo zingaba uphawu lokushintsha empilweni yakho, ngakho-ke bheka udokotela wakho ukuba ahlole uma kukhona okushintshayo.

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Ukudla Kudla Ngokulinganisela Kokuhle, Kuhlanganisa Nokudla Kwekusasa

Ukudla okulinganiselayo okunempilo kungasiza ukuhlinzeka amandla nokunciphisa izingozi zakho ezibulala izifo ezifana nesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela, namagciwane. Kungakusiza futhi ukuba ugcine isisindo esivamile. Ezinye izifo noma izimo ziye zafakazela ubudlelwane nezidakamizwa ezithile noma izakhi zokudla.

Lezi zifo ezehlukene zingathinteka ngokuhle futhi ngendlela engalungile yilokho okudlayo. Kodwa-ke, kubalulekile ukuthi ungagxila kuzo zonke izilwane zokudla. Izinto eziyisisekelo zifingqwa nguMichael Pollan, "Yidla ukudla, hhayi okuningi kakhulu.

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Ukuzibandakanya Umsebenzi Wokusebenza Ovamile

Imizuzu engamashumi amathathu ngosuku yokusebenza okwenziwe ngokomzimba igalela empilweni ngokunciphisa izinga lenhliziyo, ukunciphisa ingozi yesifo senhliziyo, nokunciphisa inani lokulahleka kwethambo elihlotshaniswa nobudala ne-osteoporosis. Ukuqeqeshwa kwamandla kuyingxenye ebalulekile yokugcina umzimba wakho.

Uma usuphele eminyakeni engama-65 ubudala, izidingo azihlezi phansi, futhi ungase uzuze ngokungeza izivivinyo zokulinganisela nokuzivumelanisa nezimo. Uma uzibuza ukuthi ungaqalisa kanjani, bheka ukuzivocavoca kwabaqalayo ukuze uthole iziphakamiso nemihlahlandlela.

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Ukulondoloza isisindo somzimba ophilile

Ukukhuluphala kuhlotshaniswa nokuphila okufishane kanye nenengozi eyengeziwe yezinye izifo ezinkulu. Izindaba ezinhle ukuthi ukuphuza ngokweqile akunciphisi isikhathi eside. Ungagcina isisindo sakho ngokulinganisela ngokudla ukudla okunempilo futhi ungalayishi ku-khalori engenalutho.

Umsebenzi wokuzivocavoca umzimba usiza umzimba ukuthi usebenzise ama-calorie ngokuyimpumelelo, ngaleyo ndlela usize ekulahlekelweni kwesisindo nokugcinwa kwesisindo. Ukwengeza, imizuzu engama-60 yokusebenza ngokomzimba njalo kuzosiza ekugcineni isisindo

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Ukungasebenzisi Imikhiqizo Yobuta, Kubandakanya Ukubhema noma Ukuhlafuna

Ukubhema kubandakanya ukufa kwabantu abangaphezu kuka-400 000 ngonyaka e-United States kuphela. Okubi nakakhulu, ezinye izigidi ezingu-16 zihlala ebuhlungu ngokugula okuhlobene nokubhema. Uma ufuna ukuphila impilo ejabulisayo kungakhathaliseki ukuthi uhlala isikhathi eside kangakanani, ungabhemi noma ufune ukubhema ugwayi.

Ukungcola okungapheliyo ku-nicotine egwayi kungase kuphuthumise isifo somzimba we-coronary, isifo sesilonda se-peptic, ukuphazamiseka kokubeletha, reflux esophageal, umfutho wegazi ophezulu, izifo zesisu nokufa, futhi kuholele ekuphutheni ukuphulukiswa kwesilonda.

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Ukusebenzisa Utshwala Ngokulinganisela noma Cha

Ukusetshenziswa kotshwala okulinganiselwe (isiphuzo esisodwa sabesifazane, ababili ngamadoda) kuhlotshaniswa nesifo esincane noma isifo senhliziyo. Amazinga aphezulu okuphuza utshwala angabangela izinkinga zempilo nezokuziphatha, kubandakanya ingozi ephezulu yokwehla kwengcindezi yegazi, isifo sohlangothi, isifo senhliziyo, ezinye umdlavuza, izingozi, ubudlova, ukuzibulala nokufa jikelele.

> Imithombo:

> Amasevisi Okulawula Nokuvimbela Izifo. Imiphumela Yempilo Yokubhema Ugwayi.

> KM Flegal, Kit BK, Orpana H, Graubard BI. Inhlangano yezinto ezibangelwa ukushona ngokweqile nokukhuluphala ngokweqile ngokusebenzisa izigaba ezijwayelekile zezinkomba zomzimba. I-JAMA . 2013; 309 (1): 71. doi: 10.1001 / jama.2012.113905.

> Isikhungo seNational on Aging, Sleep Good Night's

> Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. "Izinkombiso Zezinkukhu zabaseMelika, 2015-2020."

> I-United States uMnyango WezeMpilo Nemisebenzi Yabantu. Imikhombandlela yomsebenzi we-Physical Body ka-2008.

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