Njira 8 Zokulimbikitsira Chitetezo Cha M'thupi Lanu Ngati Mwapitirira Zaka 65

Zamkati

• 1. Pezani katemera wa chimfine
• 2. Idyani chakudya chopatsa thanzi
• 3. Khalani achangu
• 4. Pewani nkhawa
• 5. Muzigona mokwanira
• 6. Khalani ndi thupi labwino
• 7. Siyani kusuta
• 8. Muzicheza ndi nthawi panja
• Kutenga

Nthawi ya chimfine ndi kuyambira Okutobala mpaka Meyi ku United States, ndipo kachilomboka kamakhudza anthu azaka zosiyanasiyana chaka chilichonse. Zizindikiro za chimfine zimaphatikizapo kukhosomola, kuthamanga, kutentha thupi, kuzizira, kupweteka kwa thupi, komanso kupweteka mutu. Zizindikiro zimatha kukhala zofatsa kapena zovuta ndipo zimatha sabata limodzi kapena awiri.

Fuluwenza sangapangitse mavuto ena kwa ena, koma pali chiopsezo cha zovuta m'zaka zapakati pa 65 ndi kupitilira apo. Chifukwa cha izi ndi chakuti achikulire amakhala ndi chitetezo chamthupi chofooka.

Ngati muli ndi zaka zopitilira 65, Nazi zomwe mungachite kuti mulimbitse chitetezo chanu chamthupi ndikupewa chimfine komanso zovuta zake.

1. Pezani katemera wa chimfine

Katemera wa chimfine wapachaka amatha kuchepetsa chiopsezo chotenga kachilombo ka.

Zitha kutenga milungu iwiri kuti katemera wa chimfine akhale othandiza. Katemerayu amagwira ntchito polimbikitsa chitetezo cha m'thupi lanu kuti apange ma antibodies, omwe angateteze ku matenda.

Pali mitundu yosiyanasiyana ya katemera wa chimfine. Katemera wina amapezeka kwa anthu amisinkhu yonse.

Fluzone ndi Fluad ndi katemera awiri makamaka achikulire azaka 65 kapena kupitilira apo. Katemera ameneyu amatipatsa chitetezo champhamvu cha chitetezo cha katemera poyerekeza ndi chimfine chomwe chimayamwa chimfine.

Tizilombo toyambitsa matenda a chimfine timasintha chaka ndi chaka, chifukwa chake muyenera kubwereza katemera chaka chilichonse. Mutha kudwala chimfine kuchokera kwa dokotala, mankhwala, kapena chipatala cha chimfine m'dera lanu.

Mukalandira katemera wa chimfine, funsani dokotala wanu za katemera wa pneumococcal kuti muteteze ku chibayo ndi meningitis.

2. Idyani chakudya chopatsa thanzi

Kudya chakudya chopatsa thanzi, chopatsa thanzi ndi njira ina yolimbikitsira chitetezo cha mthupi mwanu kuti athe kulimbana ndi ma virus. Izi zimaphatikizapo kudya zakudya zokhala ndi zipatso ndi ndiwo zamasamba, zomwe zimakhala ndi mavitamini ndi ma antioxidants olimbikitsa thanzi.

Muyeneranso kuchepetsa kudya kwa shuga, mafuta, ndi zakudya zosinthidwa, ndikusankha nyama zowonda. Ngati mukumva kuti simukupeza mavitamini ndi michere yokwanira pazakudya zanu zokha, funsani dokotala ngati angakulimbikitseni kumwa mankhwala a multivitamin kapena mankhwala azitsamba.

3. Khalani achangu

Kuchita zolimbitsa thupi kumatha kukhala kovuta ndi ukalamba, koma sizitanthauza kuti muyenera kusiya kusunthiratu. Kuchita masewera olimbitsa thupi nthawi zonse kumalimbitsa chitetezo cha mthupi lanu ndikuthandizira thupi lanu kulimbana ndi matenda ndi ma virus.

Ganizirani zosachepera mphindi 30 zolimbitsa thupi masiku atatu pa sabata. Izi zingaphatikizepo kuyenda, kupalasa njinga, yoga, kusambira, kapena zina zolimbitsa thupi.

Kuchita masewera olimbitsa thupi kumawonjezera kuzungulira kwa magazi ndipo kumakhala ndi zotsutsana ndi zotupa mthupi.

4. Pewani nkhawa

Kupsinjika kwakanthawi kumatha kukhudza chitetezo chamthupi, ndikuchepetsa mphamvu yake. Mukapanikizika, thupi limakulitsa kupanga kwa cortisol. Iyi ndi hormone yomwe imathandiza thupi kuthana ndi zovuta. Amachepetsanso kugwira ntchito kwakuthupi komwe sikofunikira pakulimbana kapena kuthawa.

Kupanikizika kwakanthawi sikuvulaza thupi. Kupsinjika kwakanthawi, kumbali inayo, kumachepetsa chitetezo chamthupi lanu, kukupangitsani kutenga ma virus komanso matenda.

Pofuna kuchepetsa nkhawa yanu, ikani malire ndipo musachite mantha kukana. Chitani nawo zinthu zomwe mumakonda komanso zosangalatsa, monga kuwerenga kapena kulima.

5. Muzigona mokwanira

Kulephera kugona kumathandizanso kuti chitetezo cha m'thupi chizigwira ntchito bwino. Kugona kumakhala kofunikira kwambiri ndi msinkhu chifukwa kumathandizanso kuti ubongo ugwire bwino ntchito, kusinkhasinkha, komanso kukumbukira. Akuluakulu achikulire omwe sagona mokwanira amathanso kugwa usiku.

Ganizirani kwa maola asanu ndi awiri ndi theka mpaka maola asanu ndi anayi ogona usiku uliwonse. Kuti mukhale ndi tulo tabwino, onetsetsani kuti chipinda chanu ndi chamdima, chete, komanso chozizira. Sungani nthawi yanthawi yogona ndikuchepetsa kugona masana osaposa mphindi 45. Musadye tiyi kapena khofi mochedwa masana ndipo musamwe madzi ndi zakumwa zina ola limodzi ndi theka musanagone.

Lankhulani ndi dokotala wanu ngati muli ndi vuto logona kuti muzindikire zomwe zimayambitsa.

6. Khalani ndi thupi labwino

Ngati mukulemera kwambiri, kuchita masewera olimbitsa thupi ndikusintha zakudya zanu kumathandizanso kuti muchepetse mapaundi owonjezera. Izi ndizofunikira chifukwa kunyamula zolemera kwambiri kumakhudza chitetezo chamthupi.

Kuchita masewera olimbitsa thupi komanso kudya chakudya chopatsa thanzi kumatha kuchepetsa kutupa ndikupangitsa chitetezo chamthupi chanu kukhala cholimba komanso champhamvu.

7. Siyani kusuta

Mankhwala omwe ali mu ndudu amadziwika kuti amawononga minofu yam'mapapo ndikuwonjezera chiopsezo cha khansa. Koma amathanso kuyambitsa matenda opuma monga chimfine, bronchitis, ndi chibayo.

Pofuna kukonza chitetezo cha m'thupi mwanu, chitanipo kanthu kuti muchepetse chizolowezi chanu. Gwiritsani ntchito zothandizira kutha kusuta monga zigamba za chikonga kapena chingamu. Muthanso kulankhulana ndi adotolo zamankhwala ochepetsa kulakalaka ndudu.

8. Muzicheza ndi nthawi panja

Vitamini D imathandizanso kulimbitsa chitetezo chamthupi. Ngati mulingo wanu wa vitamini D uli wochepa, dokotala akhoza kukupatsani mankhwala owonjezera kapena amalangiza multivitamin.

Kuwononga nthawi yowonjezera panja kumalola thupi lanu kusintha mavitamini D mwachilengedwe. Kuchuluka kwa dzuwa kuti mupeze vitamini D yomwe mukufuna kumadalira khungu lanu. Anthu ena amafunikira mphindi 15 zokha, pomwe ena amafunikira mpaka maola awiri.

Pitani panja pamene dzuwa silili lamphamvu kwambiri kuti mupewe kuwotchedwa ndi dzuwa.

Kutenga

Chimfine ndi kachilombo koopsa kwa anthu azaka 65 kapena kupitilira apo. Ndikofunika kuti mutengepo mbali kuti mulimbitse chitetezo chanu cha mthupi kuti mupewe chimfine ndi chimfine.

Komabe, chimfine sichingalephereke nthawi zonse, choncho pitani kuchipatala nthawi yomweyo mukakhala ndi zizindikiro zilizonse. Ma antivirals omwe amamwa mkati mwa maola 48 oyamba amatha kuchepetsa kukula kwa matenda komanso kuopsa kwa zizindikiritso.