Zomwe zimayambitsa kugwa kwa okalamba ndi zotsatira zake

Zamkati

• 1. Moyo wongokhala
• 2. Kudwala matenda amisala kapena kusokonezeka kwamaganizidwe
• 3. Kugwiritsa ntchito kwambiri mankhwala
• 4. Malo okhala kunyumba
• 5. Kulephera bwino
• 6. Matenda
• 7. Kusadziletsa
• 8. Kusowa zakudya m'thupi
• Zotsatira zathanzi lakugwa
• Momwe mungapewere kugwa

Kugwa ndichomwe chimayambitsa ngozi kwa okalamba, popeza pafupifupi 30% ya anthu opitilira 65 amagwa kamodzi pachaka, ndipo mwayi umachulukirachulukira atakwanitsa zaka 70 komanso zaka zikamakula.

Zomwe zimachitika pakugwa kungangokhala ngozi, komabe, zitha kuwonetsanso zovuta zokhudzana ndi thanzi la okalamba, kuwonjezera pakuyambitsa zovuta zoyipa, monga kuchepa kwa ntchito, kufunika kogonekedwa kuchipatala kapena kukhazikitsidwa, komwe kumakhala nyumba zosungira anthu okalamba.

Kuphatikiza apo, ngati munthu wokalambayo wagwerapo m'mbuyomu, chiopsezo chokhala ndi mathithi atsopano chimakhala chachikulu, chifukwa chake ndikofunikira kuti kupewa kuyambe ngozi zamtunduwu zisanachitike, kukhala ndi moyo wathanzi, kuchita masewera olimbitsa thupi kuti mukhale ndi minofu yambiri komanso calcium calcium ya mafupa, zakudya zopatsa thanzi, komanso kuwongolera matenda osachiritsika ndikutsata kuchipatala.

Zowopsa zazikulu zakugwa kwa okalamba ndi izi:

1. Moyo wongokhala

Kuperewera kwa zochitika zolimbitsa thupi kumabweretsa kuchepa kwa mphamvu ya minyewa, kulimbitsa thupi komanso kusinthasintha kwa malo olumikizirana mafupa, zomwe zimapangitsa kuti magwiridwe antchito azitha kuyerekezedwa ndi kuthamanga kapena kufulumira kukhala pansi ndikuyimirira, ndikusiya okalamba osalimba komanso pachiwopsezo chachikulu chakugwa.

Moyo wongokhala ndiwofala kwambiri muukalamba, popeza machitidwe olimbitsa thupi sakulimbikitsidwa pakati pa okalamba, zomwe ndizolakwika, chifukwa thupi likamayenda pang'ono, kumachepetsa kuchepa kwa mthupi komanso kuthekera. Nkhani yabwino ndiyakuti nthawi zambiri kutayika kumeneku kumatha kupezedwanso, kwathunthu kapena mbali ina, ngakhale kuli kovuta. Phunzirani momwe mungapewere kutayika kwa okalamba komanso momwe zingathere kuti achire.

2. Kudwala matenda amisala kapena kusokonezeka kwamaganizidwe

Kuchepetsa kuzindikira nthawi zambiri kumayambitsidwa ndi matenda monga dementia a Alzheimer's kapena Parkinson, mwachitsanzo. Izi zimabweretsa chiopsezo chakugwa chifukwa zimayambitsa kuwonongeka kwa kaimidwe, momwe thupi limaganizira, momwe ziwalo zimayendera poyenda, kuwonjezera pakupangitsa mphamvu zochepa za minofu, kuchepetsa kuchepa.

Kuphatikiza apo, ngati munthu ali ndi vuto la misala, zimakhala zachilendo kuti okalamba apereke ziwonetsero ndikukhala ndi malingaliro ochepa.

3. Kugwiritsa ntchito kwambiri mankhwala

Kugwiritsa ntchito mankhwala ambiri, makamaka ngati 5 kapena kupitilira apo, ndi vuto lotchedwa polypharmacy, ndipo ngati silikuyang'aniridwa bwino limatha kuyambitsa zovuta zina kapena kuphatikiza mankhwala. Chifukwa chake, zotsatira zake zitha kukhalapo kwa zizindikilo monga chizungulire, kuwodzera komanso kutsika, zomwe zimatha kuyambitsa kugwa.

Ena mwa mankhwala omwe amakhudzana kwambiri ndi izi ndi ma antihypertensives, diuretics, sedative kapena sedatives ogona, ma anti-depressants, antipsychotic ndi opioid, mwachitsanzo.

4. Malo okhala kunyumba

Malo opanda kusintha koyenera kwa okalamba poyenda, okhala ndi malo oterera, magetsi osawoneka bwino, kusowa kwa manja othandizira ndi ma carpet kapena masitepe ambiri ndichimodzi mwazomwe zimayambitsa ngozi kugwa. Kuwona izi ndikofunikira kwambiri, chifukwa ndizofala kwambiri kugwa komwe kumachitika kunyumba kuposa chilengedwe chakunja.

Kugwiritsa ntchito nsapato zosayenera, monga zopindika, monga nsapato zaku Hawaii, kapena nsapato zokhala ndi zotsetsereka, zimayambitsanso mathithi ndipo ziyenera kupewedwa.

5. Kulephera bwino

Kuchulukako kumatha kukulirakulira m'malo angapo, makamaka matenda am'mafupa kapena omwe amachititsa chizungulire, monga labyrinthitis, postural hypotension, mtima, mitsempha kapena matenda amisala, kusintha kwa ma endocrine, komanso kugwiritsa ntchito mankhwala.

Kuphatikiza apo, kusintha kwa malingaliro azachilengedwe omwe amabwera chifukwa cha zovuta zowoneka, monga presbyopia, cataract kapena glaucoma, kapena pakumva kumva ndizofunikira zomwe zimapangitsa kuti munthu asamayende bwino. Maganizo amenewa amathanso kusokonekera chifukwa chakuchepa kwa khungu, chifukwa cha matenda ashuga, mwachitsanzo.

6. Matenda

Kukhalapo kwa matenda osachiritsika, kutchula nyamakazi, osteoarthrosis, kufooka kwa mafupa, matenda amtima, matenda am'mapapo, kukhumudwa kapena kusowa tulo, komanso zovuta, monga matenda, arrhythmia ya mtima, sitiroko kapena, ngakhale, atachitidwa opaleshoni, mwachitsanzo, Zimakhudzanso kugwa kwa okalamba, zonse chifukwa cha kusayenda bwino ndikupangitsa kufooka kwakukulu ndikudalira.

Kuchuluka kwa matenda, kapena kukulira, kumalepheretsa kuchita zochitika za tsiku ndi tsiku, chifukwa chake, ndikofunikira kuti matenda aliwonse azindikiridwe ndikuchiritsidwa moyenera, kutengera kuwunika kwachipatala kwanthawi zonse.

7. Kusadziletsa

Kusadziletsa, komwe kumakodza komanso kukodza, kumapangitsa okalamba kumva kuti akufunika kupita kuchimbudzi msanga, zomwe zimayambitsa ngozi yakugwa. Sizachilendo kuti okalamba osadziletsawa agwe nthawi yamagwa usiku, chifukwa amayesa kuyendayenda kudakali mdima kapena chifukwa amadzimvera akamadzuka.

8. Kusowa zakudya m'thupi

Kusakwanira zakudya kumabweretsa chiopsezo chowonjezeka cha matenda, kuwonjezera pakuthandizira kuchepa kwa minofu, kufooka komanso kuwonongeka kwa magwiridwe antchito. Anthu okalamba omwe ali ndi matenda omwe amalepheretsa kumeza chakudya, makamaka ngati agwiritsa ntchito ma probes, kapena omwe akuvutika kuyenda komanso kukonzekera chakudya ali pachiwopsezo chachikulu, ndipo owasamalira ayenera kuyang'anira kusamalira chakudya moyenera komanso khalidwe.

Zotsatira zathanzi lakugwa

Kugwa kumatha kukhala ndi zovuta zakuthupi ndi zamaganizidwe kwa okalamba, ndipo mafupa amphaka, makamaka akakolo, bondo, chikazi, mchiuno ndi mkono, kuphatikiza pakuvulala kwamalumikizidwe ndi kupwetekedwa mutu, zitha kukhala zocheperako komanso kukhala ndi vuto pakufunika kugona nthawi yayitali ndikupangitsa kudalira kwakukulu ndikuchepetsa moyo.

Zotsatira zake, okalamba amatha kuchepa, ndikuchita ntchito zochulukirapo, magwiridwe antchito olandilidwa kuchipatala pafupipafupi ndipo, nthawi zina, izi zimatha kubweretsa kufunikira kwakusamalidwa tsiku ndi tsiku ndi wowasamalira kapena kukhazikitsa mabungwe.

Zotsatira zamaganizidwe ake zimaphatikizapo manyazi, kusadzidalira, kuda nkhawa komanso kukhumudwa. Chotsatira china chachikulu ndi matenda atatha kugwa, momwe munthu wokalambayo amaopa kugweranso komanso kutaya chitetezo choyenda mozungulira, zomwe zimawapangitsa kuti azisunthika pang'ono ndikupewa kuyenda, zomwe zimabweretsa zovuta zokhudzana ndi moyo wongokhala, womwe umakhala wofooka, kuphwanya minofu komanso kudalira kwambiri pazochitika za tsiku ndi tsiku.

Momwe mungapewere kugwa

Pafupifupi mathithi 70% amachitika m'nyumba, m'malo awo osiyanasiyana, monga bafa, khitchini, pabalaza, masitepe ndi dimba, chifukwa chake ndikofunikira kuti malo onse omwe okalamba amayenda azisinthidwa kuti azitha kuyenda komanso kupewa ngozi. Chifukwa chake, ndikofunikira kutsatira malangizo ena, monga:

• Chitani zochitika zolimbitsa thupi, monga tai-chi, kusambira, kuyenda kapena kuphunzira zolimbitsa thupi, mwachitsanzo, ngati njira yosungira kapena kupezanso mphamvu zaminyewa, kusinthana, kusinthasintha kwamphamvu ndikulimbikitsa thanzi la mafupa. Onani masewera olimbitsa thupi abwino omwe ali oyenera okalamba;
• Kuchita masewera olimbitsa thupi, makamaka pakakhala kuti pali mayendedwe ochepa, ofunikira kuphunzitsa kuyenda, kukhazikika, kusinthasintha komanso kusinthasintha, kuwonjezera pa malangizo amomwe mungakwezere ndikusintha chipinda;
• Khalani ndi zotsatira zabwino zamankhwala, makamaka ndi dokotala wazachipatala, kuti athe kuwunika moyenera ndikuchiza matenda omwe angasinthe kutha kwa okalamba poyenda, kupereka chitsogozo kwa banja, kuwonjezera pakuchepetsa kugwiritsa ntchito mankhwala kwa iwo omwe ali ofunikira, kupewa kugwiritsa ntchito mankhwala., vuto lotchedwa polypharmacy;
• Sinthani kusintha komwe kungachitike pakuwona ndi kumva, ndi ophthalmologist ndi otolaryngologist, kukonza malingaliro ndi kusamala;
• Onetsetsani kuti pakhomo panu pakhale zowala bwino komanso zosinthika, ndi malo osazembera, sinthani ma handrails kuti muzitha kuyenda mozungulira mosavuta, makamaka m'malo osambira, makonde kapena pafupi ndi bedi, pewani makalapeti, zinthu panjira ndi masitepe mnyumba. Ndikulimbikitsanso kupewa mabedi otsika kwambiri kapena okwera komanso mipando. Phunzirani zambiri za momwe mungasinthire nyumba ya okalamba;
• Gwiritsani ntchito nsapato zosinthika bwino za okalamba, Yomwe imakhala yabwino komanso yolumikizidwa bwino phazi, posankha nsapato ya mafupa, nsapato kapena nsapato zokhala ndi zingwe zosinthika za velcro, kupewa ma slippers otseguka, ngati nsapato zaku Hawaii, kapena nsapato ndi zidendene. Ndikofunikanso kuti siyoterera, yokhala ndi mphira;
• Gwiritsani ntchito chithandizo, monga ndodo kapena woyenda, kungakhale koyenera kupewa kugwa mwa okalamba omwe amalephera kuyenda, zomwe zimatha kudzidalira;
• Muzidya chakudya chamagulu, wokhala ndi mapuloteni, mkaka ndi mkaka, ndiwo zamasamba, mbewu zonse ndi magalasi 6 mpaka 8 amadzi patsiku, kuti zitsimikizidwe kuti azidya bwino komanso azidya madzi.

Ngati okalamba akufuna kupita kuchimbudzi pakati pausiku, tikulimbikitsidwa kuti ndi pafupi kwambiri momwe zingathere, mosavuta komanso kuti chilengedwe chiziwala mosavuta. Kupanda kutero, ndibwino kulingalira zakufunika kwa matewera kapena poto usiku, popewa kugwa poyesa kufika kuchimbudzi. Onani malangizo ena a momwe mungapewere kugwa kwa okalamba.