Ungamangala ukwazi ukuthi ngisho nomoya wangaphakathi ungangcoliswa, ngezinye izikhathi ngaphezulu kunomoya wangaphandle. Futhi ngenxa yokuthi abantu abaningi abaneCOPD noma ezinye izimo zempilo ezingapheli bachitha isikhathi esiningi endlini, ukuthuthukisa ikhwalithi yomoya yangaphakathi kubaluleke kakhulu.
Ukukusiza ukuba uthuthukise ikhwalithi yomoya wakho wangaphakathi, nangu izinyathelo ezingu-11 ezenzelwe labo abaneCOPD noma ezinye izifo ezingapheliyo.
1. Thatha Ukukhokhiswa Kwekhaya Lakho
Isinyathelo sokuqala ekuthuthukiseni ikhwalithi yomoya wangaphakathi yithatha indlu yakho. Lokhu kusho ukukhomba izigaba ezintathu ezinkulu zezinto ezinganciphisa ikhwalithi yomoya wakho wangaphakathi. Kunjalo:
- I-allergen I-allergen isisulu esibangela ukuthi isimiso somzimba wakho samasosha omzimba sibe nempendulo yokugula. Imithombo evamile yezifo zifaka impova (ingeniswe ngaphandle), i-pet dander, izibungu zothuli, izinkamba namagundane
- Ama-Irritants afaka izinto ezicasula uhlelo lwakho lokuphefumula ngaphandle kokufaka imphendvulo yokuzivikela emzimbeni. Imithombo evamile ye-irritants ihlanganisa ukupenda (kanye nokukhuni kwezinkuni kanye namabala), ukubulala izinambuzane, ukubhema ugwayi (kubandakanya ukubhema komswakama), amakhemikhali emikhiqizo yokuhlanza noma iphunga ifenisha entsha.
- Amakhemikhali Ayingozi Nakuba amakhemikhali ayingozi kakhulu, angathinta kakhulu impilo yakho. Okubandakanya njengamakhemikhali ayingozi yi-carbon monoxide ne-radon, kokubili okunobuthi obukhulu futhi kufanele isuswe ngokushesha uma kutholakala ekhaya lakho.
Njengoba manje uhlonze imithombo yokungcoliswa komoya wangaphakathi, landela izinyathelo ezisele ukusiza ukuziphatha.
2. Khuluma nodokotela wakho
Abahlinzeki abaningi bezempilo bayakwazi kakhulu ngezinto eziphathelene nokungcola komoya, kokubili ngaphakathi nangaphandle. Futhi ngubani ongcono ukukusiza ukuthi udale uhlelo lokuphatha ukungcoliswa komoya wangaphakathi kunodokotela owazi kahle.
3. Ngokufanele Ventilate Ikhaya Lakho
Ngokusho kwe-Environmental Protection Agency (EPA), enye yezindlela ezibaluleke kakhulu ukuthi unganciphisa ukwakhiwa kokungcola komoya wangaphakathi ukuwuvuselela kahle ikhaya lakho. Lokhu kungenziwa ngokuvula amawindi, besebenzisa abalandeli bokuqeda ukuthumela amandla abo ngaphandle kwekhaya, besebenzisa abalandeli befasitela noma ephethe ama-air conditioners. Ukuqeda abalandeli nabo bazuzisa ikhaya lakho ngokunciphisa umswakama.
4. Tshela umkhulu ukuba atshise umbhobho wakhe ngaphandle
Ukubhema ugwayi yumusi oyisimanga futhi ophefumulayo obhekene naso kuyingozi kakhulu empilweni yakho. Ukuze uthuthukise ikhwalithi yakho yomoya wangaphakathi, ungavumeli noma ubani ukuthi abhembe ngaphakathi kwendlu yakho.
5. Khipha ama-Pesky Dust Mites
Uyazi yini izidakamizwa zothuli ezisinda ngokudla amangqamuzana esikhumba efile abantu bobabili nezilwane ezifuywayo? Engabonakali ngamehlo, lezi zidalwa ezincane ezimbi ziwumthombo omkhulu wongcoliseko lomoya wangaphakathi futhi zivame ukutholakala kuwo wonke amakhaya. Izimbizane zikhiqiza izinhlanzi futhi zinezigobolondo ezinamandla ezidala izinhlayiya ezomisiwe. Abantu bangakwazi ukufaka lezi zinhlayiyana futhi babangele ukulimala emaphashini abo. Unganciphisa inani labantu abothuli ngaphakathi kwendlu yakho ngezinyathelo ezimbalwa ezilula:
- Geza izinsimbi zokulala ngamasonto onke
- Nciphisa izinga lakho lokuswakama kwangaphakathi endlini engaphansi kwe-50% (ene-dehumidifier noma i-air conditioner)
- Gcina zonke izilwane ezifakiwe ifenisha ifenisha
6. Cabanga Ngezihlahla Zokhuni
Uma uhlale ufuna izinto ezinzima noma izinkuni kodwa ungalokothi ulungele izindleko, wazi ukuthi ukusika phansi kunzima ukulondoloza esimweni esingenayo i-allergen ngaphandle kwe-carpet, kungaba yisizathu nje sokuthi ufuna. Amaphepathi ahlanzekile kangcono kunomhlabathi onzima, ngakho-ke uma ukhetha ukuwagcina, qinisekisa ukuthi uvale njalo.
7. Kuthiwani Ngesistimu Yokuhlunga Umoya?
Ukuhlunga umoya wakho wangaphakathi ngendlela ye-central system yonke ikhaya kuyindlela eyodwa, ephumelelayo kakhulu yokuthuthukisa ikhwalithi yomoya wangaphakathi. Uma uhlelo oluphakathi aluyona inketho, ungase ucabangele igumbi elilodwa lomoya lokuhlanza umoya.
Khumbula, Nokho, ikamelo elilodwa lokuhlanza liyilokho; ihlanza umoya ekamelweni elilodwa kuphela. Ngenxa yokuthi umoya uhamba ngekhaya lakho ngokukhululekile, umoya ovela ekamelweni elingenalo elicwengekile ungenza kalula indlela eya ekamelweni elihlungiwe, unqobe injongo yombuso wakho. Ngaphandle kwanoma iyiphi indlela oyikhethayo, qiniseka ukuthi unesihlungi se-HEPA futhi uqaphele izinhlelo ezikhiqiza i-ozone kodwa zithi zihlunga umoya.
8. Qiniseka ukuthi ikhaya lakho liyi-Radon Free
Igesi egazini engabangela umdlavuza wamaphaphu, i-radon ayibalabala futhi ayinamakha, ngakho-ke kutholakala ukuthi akunakwenzeka ngaphandle kokuyihlola. I-EPA itusa ikiti yokuhlola elenzelwe ukuthi lihlole amazinga ka-radon ekhaya lakho.
9. Yiba Mkhiqizo Wokuqaphela
Uyazi ukuthi imikhiqizo ethile ingakusiza ngempela ukugcina ikhwalithi yomoya enempilo ngaphakathi kwekhaya lakho? I-Asthma ne-Allergy Foundation yaseMelika isungule uhlelo lwesitifiketi eklanyelwe ukukusiza ukubona ukuthi yimiphi imikhiqizo.
10. Engeza Izindwangu Zezindlu Ezincane ku-Mix
Izindlu zezindlu zinekhono elimangalisayo lokukubuyisela emvelweni enduduzo yendlu yakho. Kodwa bewazi ukuthi nazo zisusa amanani amakhulu ezidakamizwa eziyingozi emoyeni, njenge-carbon dioxide, i-benzene, i-formaldehyde, ne-ammonia? Ososayensi bathi ngokusebenzisa isitshalo sezindlu esisodwa kuzo zonke izindawo ezingu-100 zendawo endaweni yakho, uzobe usendleleni yokuhlanza umoya wangaphakathi.
11. Qaphela Amakhemikhali Ekhaya
Isinyathelo sokugcina ohlelweni lwethu lokuphatha lokuthuthukisa ikhwalithi yomoya yasendlini idinga ukuba uqaphele izinhlobo ezahlukene zemikhiqizo ekhaya lakho eliqukethe amakhemikhali anonya. Lezi zihlanganisa amapende, ama-varnishes, ama-wax, kanye nokuhlanza noma izimonyo. Ngokusho kwe-EPA, izinto zasendlini zansuku zonke ezifana nalezi ziqukethe amakhemikhali ayingozi angabangela ukulimaza amaphaphu akho uma evuliwe. Uma kufanele uthenge lezi zinhlobo zemikhiqizo, yenza kanjalo ngobuningi obulinganiselwe. Futhi, ungagcini izitsha ezisetshenziselwa ukusetshenziswa kwemikhiqizo engadingekile ezungeze ikhaya lakho njengoba zingakwazi ukukhipha amakhemikhali amabi amaphaphu akho.
Umthombo:
I-COPD Digest. Umqulu 4, No. 2. 2008.