Zikhulupiriro zabodza zakumwa mowa

Tikudziwa zochuluka kwambiri pazokhudza zakumwa zoledzeretsa masiku ano kuposa kale. Komabe, zikhulupiriro zotsalira za mavuto akumwa ndi kumwa. Dziwani zambiri zakumwa mowa kuti muthe kusankha bwino.

Kutha kumwa zakumwa zochepa osamva chilichonse kumawoneka ngati chinthu chabwino. M'malo mwake, ngati mukuyenera kumwa mowa wochulukirapo kuti mumveke zotsatira, zitha kukhala chizindikiro kuti muli ndi vuto lakumwa.

Simusowa kumwa tsiku lililonse kuti mukhale ndi vuto lakumwa. Kuledzera kumafotokozedwa ndi kuchuluka kwa mowa womwe mumakhala nawo tsiku limodzi kapena sabata.

Mutha kukhala pachiwopsezo ngati:

• Kodi ndinu bambo ndipo mumamwa zakumwa zoposa 4 patsiku kapena zopitilira 14 pamlungu.
• Kodi ndinu mayi ndipo mumamwa zakumwa zoposa 3 patsiku kapena zopitilira 7 mu sabata.

Kumwa kuchuluka uku kapena kupitilira apo kumawerengedwa kuti ndikumwa kwambiri. Izi ndi zoona ngakhale mutangozichita kumapeto kwa sabata. Kumwa mowa kwambiri kumatha kukuyikani pachiwopsezo cha matenda monga matenda amtima, sitiroko, matenda a chiwindi, mavuto ogona, ndi mitundu ina ya khansa.

Mutha kuganiza kuti mavuto akumwa ayenera kuyamba adakali aang'ono. M'malo mwake, anthu ena amakhala ndi vuto lakumwa pambuyo pake.

Chifukwa chimodzi nchakuti anthu amayamba kukhudzidwa kwambiri ndi mowa akamakalamba. Kapenanso amamwa mankhwala omwe amalimbikitsa zotsatira za mowa. Achikulire ena amatha kuyamba kumwa mowa chifukwa chotopa kapena kusungulumwa kapena kukhumudwa.

Ngakhale simunamwe mowa kwambiri mudakali achichepere, mutha kukhala ndi vuto lakumwa mukamakula.

Kodi kumwa kwakumwa kotani kwa amuna ndi akazi azaka zopitilira 65 ndi kotani? Akatswiri amalangiza zakumwa zosaposa zitatu tsiku limodzi kapena zosaposa zakumwa zisanu ndi ziwiri pa sabata. Chakumwa chimatchedwa ma ounces 12 a mowa, ma ola 355 a mowa, ma ola 5 amadzimadzi, kapena ma ola okwana 45 m.

Vuto lakumwa sikutanthauza zomwe mumamwa, koma momwe zimakhudzira moyo wanu. Mwachitsanzo, ngati mungayankhe kuti "inde" pamawu aliwonsewa, kumwa kumatha kukupatsani mavuto.

• Nthawi zina mumamwa kwambiri kapena kupitilira momwe mumafunira.
• Simunathe kuchepetsa kapena kusiya kumwa nokha, ngakhale mwayesera kapena mukufuna.
• Mumakhala nthawi yayitali mukumwa, mukudwala chifukwa chakumwa, kapena kutha chifukwa chakumwa.
• Chikhumbo chanu chomwa mowa ndi champhamvu kwambiri, simungathe kuganiza za china chilichonse.
• Chifukwa chakumwa, simumachita zomwe mukuyenera kuchita kunyumba, kuntchito, kapena kusukulu. Kapena, mumangodwaladwala.
• Mukupitirizabe kumwa, ngakhale mowa ukuwononga banja lanu kapena abwenzi.
• Mumathera nthawi yocheperapo kapena simutenganso nawo mbali pazinthu zomwe kale zinali zofunika kapena zomwe mumakonda. M'malo mwake, mumagwiritsa ntchito nthawi imeneyo kumwa.
• Kumwa kwanu kwabweretsa zinthu zomwe inu kapena munthu wina akhoza kuvulazidwa, monga kuyendetsa galimoto mukuledzera kapena kugonana mosatetezeka.
• Kumwa kwanu kumakupangitsani kukhala ndi nkhawa, kukhumudwa, kuiwala, kapena kuyambitsa mavuto ena azaumoyo, koma mumangomwabe.
• Muyenera kumwa kuposa momwe mumamwere mowa. Kapena, kuchuluka kwa zakumwa zomwe mudakhala nazo tsopano sizikhala ndi zotsatira zochepa kuposa kale.
• Zotsatira zakumwa zoledzeretsa zikatha, mumakhala ndi zizindikiro zakusiya. Izi ndi monga, kunjenjemera, kutuluka thukuta, nseru, kapena kugona tulo. Mwinanso mutha kugwidwa kapena kulingalira (kuona zinthu zomwe kulibe).

Anthu omwe amakhala ndi ululu wautali (nthawi zina) nthawi zina amagwiritsa ntchito mowa kuti athetse mavuto. Pali zifukwa zingapo zomwe izi sizingakhale zabwino.

• Mowa ndi zokometsera ululu sizimasakanikirana. Kumwa ndikumwa mankhwala ochepetsa ululu kumachulukitsa chiopsezo chanu cha mavuto a chiwindi, kutuluka magazi m'mimba, kapena mavuto ena.
• Ikuwonjezera chiopsezo chanu pamavuto amowa. Anthu ambiri amafunika kumwa mopitirira muyeso kuti athetse ululu. Komanso, mukayamba kulekerera mowa, muyenera kumwa kwambiri kuti mupeze ululu womwewo. Kumwa pamlingo umenewo kumawonjezera chiopsezo chanu cha mavuto a mowa.
• Kumwa mowa kwa nthawi yayitali (nthawi yayitali) kumatha kuwonjezera ululu. Ngati muli ndi zizindikiro zakuledzera, mutha kumva kupweteka. Komanso, kumwa kwambiri kwa nthawi yayitali kumatha kupweteketsa mitsempha yamtundu wina.

Ngati mwaledzera, palibe chomwe chingakuthandizeni kuti mukhale oledzera kupatula nthawi. Thupi lanu limafunikira nthawi kuti liwononge mowa wanu. Kafeini wa mu khofi atha kukuthandizani kuti mukhale maso. Komabe, sizikuthandizani kulumikizana kwanu kapena luso lopanga zisankho. Izi zimatha kukhala zovuta kwa maola angapo mutasiya kumwa. Ichi ndichifukwa chake sichabwino konse kuyendetsa galimoto mutamwa, ngakhale mutakhala ndi makapu angati a khofi.

Carvalho AF, Heilig M, Perez A, Probst C, Rehm J. Zovuta zakumwa mowa. Lancet. 2019; 394 (10200): 781-792. (Adasankhidwa) PMID: 31478502 pubed.ncbi.nlm.nih.gov/31478502/.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Chidule chakumwa mowa. www.niaaa.nih.gov/overview-alcohol-cumum. Idapezeka pa Seputembara 18, 2020.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Kuganizira kumwa. www.rethinkingleding.niaaa.nih.gov/. Idapezeka pa Seputembara 18, 2020.

Nyuzipepala ya National Institute on Alcohol Abuse and Alcoholism. Kugwiritsa ntchito mowa kuti muchepetse ululu wanu: zoopsa zake ndi ziti? maofesi.niaaa.nih.gov/publications/PainFactsheet/Pain_Alcohol.pdf. Idasinthidwa mu Julayi 2013. Idapezeka pa Seputembara 18, 2020.

O'Connor PG. Kusokonezeka kwa mowa. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 30.

Gulu Lankhondo Loteteza ku US, Curry SJ, Krist AH, et al. Kuwunikira komanso kulangiza pamakhalidwe ochepetsa kumwa mowa mopanda thanzi mwa achinyamata ndi achikulire: Statement Recommendation of US Preventive Services Task Force. JAMA. 2018; 320 (18): 1899-1909. PMID: 30422199 adatulutsidwa.ncbi.nlm.nih.gov/30422199/.

• Kusokonezeka Kwa Mowa (AUD)