Zochita Zanu Zachilimwe Zoyikidwa Ndi Coronavirus Risk, Malinga ndi Madokotala

Zamkati

• Kuyenda ndi Kuthamanga: Kuopsa Kochepa
• Kuyenda maulendo: Kuwopsyeza pang'ono
• Kupalasa njinga: Kuopsa Kwambiri
• Kumanga msasa: Zowopsa Zochepa
• Zochita Pagulu Pagulu: Ngozi Zochepa / Zapakatikati
• Kusambira: Ngozi Yochepa / Yapakatikati
• Kupita Kumisonkhano Yanyumba: Kuopsa Kwamavuto
• Kayaking: Ngozi Yochepa / Yapakatikati
• Masewera Olumikizana: Kuopsa Kwakukulu
• Onaninso za

Pamene kutentha kukukulirakulira ndikuti kumasula zoletsa pazoyeserera za coronavirus, anthu ambiri akuyang'ana kuti atuluke kwaokha ndikuyembekeza kudzaza zomwe zatsala mchilimwe.

Ndipo pali zabwino zina zotsika pabedi ndi kubwerera panja. Suzanne Bartlett-Hackenmiller, MD, yemwe ndi dokotala wothandizira, director of the Institute for Natural ndi Forest Therapy, ndi mlangizi wa zamankhwala ku AllTrails. "Mukungoyenera kukonzekera pasadakhale kuti muwonetsetse kuti mukuchita motetezeka komanso moyenera."

Koma pamtengo wotani? Kodi ndizowopsa bwanji kuchita nawo zosangalatsa zachilimwe monga kupita kunyanja, kukwera misewu, kapena kupita kudziwe la anthu ammudzi?

Ngakhale chiopsezo chanu cha COVID-19 chimatha kusiyanasiyana kutengera zaka, thanzi lomwe lidalipo, mtundu, mwinanso kulemera ndi mtundu wamagazi, akatswiri amati palibe amene ali omasuka, kutanthauza kuti aliyense ali ndiudindo payekha, komanso monga omwe ali nawo pafupi, kuti atengepo njira zopewera kufala.

Kumene mumakhala komanso momwe kufalikira kwanuko kungakhudzenso ngozi yanu, atero a Rashid A. Chotani, MD, M.P.H., wopatsirana matenda opatsirana komanso pulofesa ku University of Nebraska Medical Center. Chifukwa chake, kuwonjezera pakutsatira malangizo aposachedwa a CDC, mudzafunika kudziwa za matendawa ndi malangizo ake m'madipatimenti azaumoyo kwanuko. “Kufikira titakwanitsa kuwongolera bwino matendawa ndi mankhwala ndi/kapena prophylactic, ndikofunikira kukumbukira kuti kachilomboka kadakalipo,” akuchenjeza motero Dr. Chotani.

Zachidziwikire, chiwopsezo chotenga kachilombo ka coronavirus chingadalirenso mphamvu za zomwe mukuchita. "Simuyeso umodzi womwe umakwanira zonse. Pa chilichonse, tiyenera kumvetsetsa kuti kukhudzana kwambiri ndi chiyani (mwachitsanzo, kuchuluka kwa omwe akulumikizana nawo. ndi kuthekera kosintha khalidwe la gulu),” akufotokoza motero Dr. Chotani.

Monga lamulo la chala chachikulu, akatswiri akuti coronavirus ikuwoneka kuti imafalikira mosavuta m'malo okhala mkati kuposa kunja, komanso komwe anthu amakhala pafupi kwambiri. Amakhulupirira kuti kutalika kwa kuwonekera kumathandizanso. "Kuyandikira kwambiri komanso kutalika kwa nthawi yolumikizirana, kumakhala pachiwopsezo chachikulu," akufotokoza a Christine Bishara, M.D., wogwira ntchito ku NYC wodziwa zaumoyo komanso njira zodzitetezera komanso woyambitsa wa From Within Medical.

Kuti muchepetse chiopsezo cha COVID munthawi yachilimwe, tsatirani miyala itatu yapakona yachitetezo cha coronavirus — mtunda pakati pa anthu, kuvala chophimba kumaso, ndikusamba m'manja, akulangiza Dr. Chotani. "Funso lomwe ndimakhala nalo nthawi zambiri ndilakuti: 'Ngati timatalikirana ndi anthu (otsala osachepera 6 mita), chifukwa chiyani tiyenera kuvala chigoba?'" akutero. "Chabwino, ndikupangira kuchita zonse ziwiri. Mukamavala chigoba panja, mumakhala ozindikira nthawi zonse kuti muyenera kukhala kutali ndipo munthu winayo akuganiziranso chimodzimodzi. Ndizovuta pang'ono koma zosavuta komanso zothandiza kwambiri."

Ngati mukulakalaka kusangalala nthawi yachilimwe, onani momwe akatswiri amaganizira zina mwazizolowezi zotentha panja pokhudzana ndi chiopsezo chawo chotengera kachilombo ka COVID-19-kotsika, pang'ono, kapena kukwera. Komanso, phunzirani zomwe mungachite kuti muchepetse chiopsezochi kuti muchepetse zomwe zatsala m'chilimwe.

Kuyenda ndi Kuthamanga: Kuopsa Kochepa

Ngakhale zochitika zambiri zapagulu zathetsedwa chifukwa cha coronavirus, akatswiri amati ndi njira zina zodzitetezera, kuyenda ndikuthamangira panokha kapena ngakhale ndi anzako omwe akutenga nawo mbali kumawerengedwabe kuti ndiwotsika pang'ono. "Chofunika ndichakuti muchite nokha kapena ndi munthu yemwe mwakhala mukumupatula," akutero a Tania Elliott, MD, mlangizi wa zamankhwala ku NYU Langone Health. "Ino si nthawi yoti tipeze a chatsopano kuthamanga mnzanga chifukwa mukakhala mbali ndi mbali makamaka polankhula, mutha kutulutsa ndi kufalitsa madontho opumira omwe amatha kuthawa ngakhale m'kalasi yopanda thanzi (monga momwe si N-95) chigoba."

Mufunanso kukhala kutali ndi othamanga ena. Dr. Bishara anati: (Zokhudzana: Chigoba cha Nkhope Ichi Ndi Chopumira Kwambiri Panthawi Yolimbitsa Thupi, BF Yanga Imabera Yanga Kuti Ingothamanga)

Kumbukirani: Akatswiri akuchenjeza kuti ziwopsezo zitha kuchuluka nthawi zovuta kwambiri (ganizirani: nthawi yoti musanapite komanso mukamaliza kugwira ntchito) ndi njira (kudumpha mapaki odziwika ndi mayendedwe), zomwe zingatanthauze kukumana ndi othamanga ambiri omwe akupikisana ndi malo ochepa. Chimodzimodzinso ndi mayendedwe otsekedwa, omwe akatswiri amati nthawi zambiri amakhala otsekeka kwambiri ndipo alibe mpweya wokwanira.

Kuyenda maulendo: Kuwopsyeza pang'ono

Akatswiri amati kuopsa kokhudzana ndi kukwera mapiri nthawi zambiri kumakhala kofanana ndi kuyenda ndi kuthamanga bola mukuchita nokha (kumbukirani, si misewu yonse yomwe ili yabwino kwambiri kapena yotetezedwa nokha) kapena ndi malo omwe mumakhala kwaokha. M'malo mwake, kutengera komwe kuli, kukwera matupi kumatha kubwera ndi chiopsezo chochepa kwambiri chifukwa, mwachilengedwe (pun yomwe idafunidwa), ndi zochitika zakunja kwambiri.

Dr. Bartlett-Hackenmiller akuwonetsa kuti abweretse chigoba ngati pali ena oyenda pamsewu ndikupewa misewu yodziwika bwino yokhala ndi malo oimikapo magalimoto, omwe angakope magulu ambiri.

Mufunanso kukhala ndi nthawi yopuma, monga m'mawa wapakati pa sabata, ngati n'kotheka. Zambiri kuchokera ku AllTrails, tsamba lawebusayiti ndi pulogalamu yomwe ikupereka maupangiri opitilira 100,000 ndi mamapu, akuwonetsa kuti zochitika panjirazo zimakhala zotanganidwa kwambiri kumapeto kwa sabata kumapeto kwa m'mawa komanso m'mawa. Pulogalamuyi ilinso ndi fyuluta ya 'Trails Under Traledled', yomwe ingagwiritsidwe ntchito kuzindikira misewu yomwe ili ndi anthu ocheperako, atero Dr. Bartlett-Hackenmiller.

Kumbukirani: Kugawana zinthu kungatanthauze chiopsezo chowonjezeka. “Konzekerani chikwama chokhala ndi madzi anuanu, chakudya chamasana ndi zinthu zina zofunika (monga chothandizira choyamba),” akutero. "Mudzafunanso kubweretsa mankhwala ophera tizilombo kuti muzitha kuthira tizilombo toyambitsa matenda mutakhudza ma handrails omwe muli nawo komanso musanabwerere m'galimoto yanu kuti muchepetse kupatsirana kwa majeremusi."

Kupalasa njinga: Kuopsa Kwambiri

Ngati mukuphonya kalasi yanu yoyendetsa njinga kapena mukuyang'ana njira ina yonyamulira kuti muchepetse nyengo yachilimwe, akatswiri amati kuyenda pa mawilo awiri nthawi zambiri kumakhala kubetcha kotetezeka.

Dr. Bartlett-Hackenmiller akuonetsa kuti anthu ena akuyenera kudumpha m'malo mokwerera okha kapena ndi anthu ena, komanso kuvala chigoba ngati kuli kotheka. "Ngati zikukuvutani kuvala masks mukamayenda pa njinga chifukwa sizikhala pansi kapena kuzembera, yesani chozungulira," akutero. "Mutha kuloleza kuti cholumikizira chikhale pakhosi panu mukakhala kumadera akutali. Onetsetsani kuti mukuphimba nkhope yanu popita kwa ena kapena poyimitsa pagulu." (Yogwirizana: Momwe Mungapezere Maski Oyera Kwambiri Ogwiritsira Ntchito)

Dr. Chotani akuwonetsa kuti kuthamanga kwambiri komanso kupendekera komwe nthawi zambiri kumayenderana ndi kupalasa njinga kumatha kuyambitsa kupuma movutikira, komwe kungapangitse mpweya ndi mpweya wa tinthu tating'onoting'ono ndikupangitsa kuti pakhale chiopsezo chotenga kachilomboka. "Chifukwa cha izi, mudzafuna kukhala osamala kwambiri pakanthawi kochepa komanso misewu yanjinga zanjinga, komanso kukhala ndi mtunda wopitilira mita imodzi podutsa ena ngati kuli kotheka," akuwonjezera.

Kumbukirani: Mabasiketi obwereka amakhala okhudza kwambiri motero amakhala pachiwopsezo chachikulu. Ngati mulibe njinga yanu, "yesetsani kubwereka kumakampani omwe ali ndi ukhondo komanso njira zaukhondo zomwe zimaloleza maola 24 pakati pa renti kuti muchepetse chiopsezo chotengera majeremusi," akutero Dr. Elliott.

Kumanga msasa: Zowopsa Zochepa

Popeza nthawi zambiri zimachitikira kunja ndi kumadera akutali, kumanga msasa ndi njira ina yotsika mtengo (ndipo nthawi zambiri yotsika mtengo) kwa osakwatiwa ndi mabanja omwe ali kwaokha kapena maanja.

"Onetsetsani kuti mwamanga msasa (ndikupangira 10 feet) kuchokera kwa ena," akutero Dr. Nasseri. "Ngati mukugwiritsa ntchito zimbudzi zapamsasa, sambani m'manja ndikubweretsa zotsukira m'manja kuti mugwiritse ntchito mukagwira zogwirira zitseko za anthu. Muyeneranso kuonetsetsa kuti mwabweretsa chigoba ngati mukuyenda mozungulira malowo, ndipo mwadzaza."

Kumbukirani: Akatswiri amavomereza kuti kugawana zida ndi malo amacheza ndi ena kumawonjezera ngozi. "Gwiritsani ntchito hema wanu kuti mupewe kubwereka kanyumba, makamaka ngati pali mwayi womwe mungakhale nawo kukagawana ndi anthu omwe simukukhala nawo," akulangiza Dr. Chotani. "Bweretsani zina zowonjezera ndi zida (monga njinga kapena kayak) kuti muchepetse kuwonekera."

Zochita Pagulu Pagulu: Ngozi Zochepa / Zapakatikati

Malinga ndi akatswiri athu, zochitika zamagulu kapena masewera omwe mumatha kucheza nawo ndikupewa kulumikizana pamasom'pamaso (ganizirani: tenisi kapena yoga yakunja) ali pachiwopsezo chochepa.

Mofanana ndi kukwera njinga, komabe mphamvu ya gulu linalake lingagwire ntchito. "Mwachitsanzo, gulu lankhondo lakunja lakunja limatha kupangitsa kuti madontho opumira atuluke kwambiri ndikuyenda patali, ndiye ndikupangira kuti muzikhala mtunda wautali (opitilira 10 mapazi) kuti mukhale otetezeka," akutero Shawn Nasseri, MD, ndi khutu, mphuno, ndi mmero wa opaleshoni ku Los Angeles, CA.

Kumbukirani: Kuyanjana ndi zida ndi osewera kumawonjezera ngozi. "Ngati mugawana mpira kapena chida china, sankhani kuvala magolovesi, ndipo pewani kukhudza nkhope yanu," akutero Dr. Elliott. "Ndipo kumbukirani kuti magolovesi sangalowe m'malo osamba m'manja. Ayenera kuchotsedwa ndikutayidwa ngati atayika kapena atatsukidwa pambuyo pake. Komanso, yesetsani kupewa kulankhula kapena kugwirana chanza ndi ena musanachite masewera olimbitsa thupi." (Zogwirizana: Kodi Kuvala Othandizira Panthawi ya Mliri wa Coronavirus Ndi Maganizo Oipa?)

Kusambira: Ngozi Yochepa / Yapakatikati

Ngati mukufuna kuziziritsa, ndipo muli ndi mwayi wokhala ndi dziwe lanulanu lomwe mungagwiritse ntchito, iyi ndiyo bet yanu yotetezeka kwambiri, malinga ndi akatswiri. Izi zikutanthauza kuti kwinakwake mutha kusambira nokha kapena ndi achibale anu ndi anzanu omwe mukukhala kwayokha kwinaku mukuyenda patali.

Kusambira m'madziwe amawerengedwa kuti ndi chiwopsezo chapakatikati, bola ngati malo akusamalira bwino madzi amadzimadzi ndikuthira mankhwala m'malo ozungulira komanso kutalikirana kwachitukuko ndikotheka. Nanga bwanji gombe, mukufunsa? "Tilibe umboni wotsimikizika wokhudza ngati madzi amchere amapha kachilomboka komanso kuthekera kokhala ndi kachilombo mu mphepo yam'mphepete mwa nyanja nthawi zonse kulipo, koma kuchuluka kwa madzi ndi mchere zomwe zimapangitsa kuti zikhale zovuta kuti kachilomboka kachitike," akufotokoza. Dr. Bishara.

Ngati mukufuna kupita pagombe kapena pagombe la anthu onse, pitani patsogolo kapena onani tsambalo kuti muyesetse kupewa zodzitetezera zomwe zikuyesedwa ndikuyesa kupita kukakhala anthu ochepa (kupewa kumapeto kwa sabata komanso tchuthi, ngati zingatheke).

Kumbukirani: Kaya ndi zovomerezeka m'dera lanu kapena ayi, akatswiri amalangiza kuvala chigoba, makamaka ngati m'derali muli anthu ambiri. Onetsetsani kuti muvale mapepala anu kulikonse - osathamanga msanga opanda nsapato kupita kuchimbudzi pansi pa boardwalk-ndikutsuka nsapato zikafika kwanu kuti mupewe kubweretsa chilichonse m'nyumba. (Zogwirizana: Kodi Coronavirus Itha Kupyola Kudzera mu Nsapato?)

Kupita Kumisonkhano Yanyumba: Kuopsa Kwamavuto

Mukufuna kuyesa-kuyendetsa grill yatsopanoyo? Mulingo wangozi wokhala nawo kapena kuchititsa pikiniki kapena kanyenya umasiyanasiyana ndipo zimadalira kuchuluka kwa alendo omwe akusonkhana, machitidwe a anthu amenewo, ndi ndondomeko zomwe zakhazikitsidwa.

FWIW, misonkhano iyi yakunja imatha kukhala pachiwopsezo chochepa mothandizidwa ndi kukonzekera, atero Dr. Elliott. "Yesetsani kumamatira kumagulu ang'onoang'ono a mabanja kapena ena omwe mudakhala nawo kwaokha, komanso malo otakata (otseguka), momwe mungayendere mtunda wa pafupifupi 6," akulangiza.

Dr. Bishara akuwonjezera kuti: "Anthu ambiri omwe amakhala pafupi kwambiri, amakhala pachiwopsezo chachikulu, chifukwa chake khalani ndi nambala imodzi momwe mungasungire njira zoyendetsera mtunda woyenera."

Akatswiri amagogomezera kufunika kovala chigoba, kupewa zowotcha pagulu, matebulo apikiniki, ndi akasupe amadzi, ndikuwonetsetsa kuti mwayeretsa manja ndi malo, makamaka musanadye komanso mukatha kudya. Dr. Nasseri amalimbikitsanso kuchotsa nsapato zanu musanalowe m'nyumba ya munthu wina kuti mugwiritse ntchito chimbudzi, mwachitsanzo.

Kumbukirani: Kugawana chakudya ndi ziwiya kumatha kuonjezera ngozi yolumikizana ndi kuipitsidwa, chifukwa chake akatswiri amalimbikitsa njira ya BYO kapena njira imodzi. "Pewani masitayelo amtundu wa buffet, m'malo mwake konzekerani mbale zokhazokha, zokhazokha (taganizirani: masaladi, matepi, ndi masangweji) omwe atha kugawidwa ngati gawo limodzi," akutero a Vandana A. Patel, MD, FCCP, mlangizi wazachipatala Cabinet, chithandizo chamankhwala chapaintaneti. Ndipo yesani kupewa kumwa mowa mopitirira muyeso, zomwe zingakulepheretseni kuchita zinthu mosamala, akuwonjezera Dr. Elliott.

Kayaking: Ngozi Yochepa / Yapakatikati

Kupalasa kayak kapena kukwera bwato nokha kapena pamodzi ndi omwe mudakhala nawo kwaokha nthawi zambiri kumawoneka kuti ndi pachiwopsezo chochepa. "Izi ndizowona makamaka ngati mugwiritsa ntchito zida zanu kapena kupukuta zida zilizonse (monga zopalasa kapena zoziziritsa) ndi mankhwala opangira zochotsera komanso kukhala kutali ndi oyendetsa bwato ena," akutero Dr. Elliott.

Kuphatikiza pa kusunga mtunda umenewo, mudzafunika kupewa nyengo kapena madzi osayembekezereka (monga mvula kapena ma rapids) omwe atha kukupangitsani inu kapena iwo omwe akuzungulirani kuti musagwire bwino ntchito, ndikupangitsani kuti muthandizidwe ndikulumikizana ndi ena oyendetsa ngalawa.

Kumbukirani: Akatswiri amachenjeza za kayaking ndi iwo omwe simunakhale nawo kwaokha, makamaka ngati muli mu bwato, lomwe limafuna kukhala pafupi nthawi yayitali. "Kumbukirani kuti kugawana zimbudzi za anthu onse kapena chakudya m'madoko ndi malo opumirako kungapangitsenso ngozi," akuwonjezera Dr. Elliott.

Masewera Olumikizana: Kuopsa Kwakukulu

Masewera omwe amakhudzana pafupi, molunjika, makamaka makamaka pamasom'pamaso amaika pachiwopsezo chotenga kachilombo ka coronavirus. “Masewera olumikizana nawo, monga basketball, mpira, ndi mpira amakhala pachiwopsezo chachikulu chifukwa cha kuchuluka komanso mphamvu (kupuma kwambiri) kwa omwe amalumikizana nawo, komanso kukhala kovuta kusintha khalidwe,” akutero Dr. Chotani.

Kumbukirani: Pomwe akatswiri athu amalangiza motsutsana ndi masewerawa pakadali pano, a Dr. Elliott anena kuti zomwe zimakhudza zida zogwiritsira ntchito kwambiri kapena zoyendetsedwa m'nyumba zimakhala zoyipa kwambiri, monganso masewera ena am'magulu, kusonkhana m'malo wamba (monga zipinda zosinthira ) kumawonjezera ngozi.

Zomwe zili munkhaniyi ndizolondola monga nthawi yolemba. Pomwe zosintha za coronavirus COVID-19 zikupitilizabe kusintha, ndizotheka kuti zina ndi zina zomwe zanenedwa m'nkhaniyi zasintha kuyambira pomwe zidasindikizidwa koyamba. Tikukulimbikitsani kuti mumayang'anitsitsa pafupipafupi ndi zinthu monga CDC, WHO, ndi dipatimenti yazaumoyo yakwanuko kuti mumve zambiri zamtunduwu komanso malingaliro awo.

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