Zvinokonzera kuwira kune vakwegura nemhedzisiro yavo

Zvemukati

• 1. Sedentary mararamiro
• 2. Dementia kana kuvhiringidzika kwepfungwa
• 3. Kushandisa zvakanyanya mishonga
• 4. Mamiriro ezvinhu epamba
• 5. Kukanganisa kuenzana
• 6. Zvirwere
• 7. Kusazvidzora
• 8. Kushaya zvinovaka muviri
• Hutano mhedzisiro yekudonha
• Nzira yekudzivirira kudonha

Kudonha ndiko kunonyanya kukonzera tsaona muvakweguru, sevanhu vangangoita makumi matatu muzana yevanhu vanopfuura makumi matanhatu nemashanu vanowira kamwechete pagore, uye mikana inowedzera zvakanyanya mushure memakore makumi manomwe uye sekukura kwezera.

Kuitika kwekudonha kunogona kungova tsaona, zvisinei, zvinogona zvakare kuratidza matambudziko ane chekuita nehutano hwevakweguru, pamusoro pekukonzera mhedzisiro yakaipa, sekuderedzwa kwemabasa, kudiwa kwekuchengetwa muchipatara kana kugadziriswa, kuri kugara misha inochengetwa vakwegura.

Pamusoro pezvo, kana munhu achembera akambodonha, njodzi yekudonha nyowani yakakura, saka zvakakosha kuti kudzivirira kutange njodzi iyi isati yaitika, kutora mararamiro ane hutano, nekuita zviitiko zvepanyama kuchengetedza mhasuru uye pfupa calcium, kudya kwakaringana, uye kudzora kwezvirwere zvisingaperi nekutevera kwekurapa.

Zvinonyanya kukonzera njodzi kune vakwegura zvinosanganisira:

1. Sedentary mararamiro

Kushaikwa kwemabasa epanyama kunotungamira mukurasikirwa nemasimba emhasuru, kuenzanisa uye kushanduka kwemajoini, izvo zvinokanganisa mashandiro epanyama kuyerwa negait kumhanya kana kukurumidza kugara nekumira, uye zvinosiya vakwegura zvakanyanya kusimba uye panjodzi huru yekudonha.

Hupenyu hwekugara hwakajairika mukukwegura, sezvo tsika yekurovedza muviri isingakurudzirwe pakati pevakuru, iko kukanganisa, nekuti muviri paunofamba zvishoma, ndiko kuwedzera kuderera kwemamiriro epanyama nemasimba. Nhau dzakanaka ndedzekuti muzviitiko zvakawanda kurasikirwa uku kunogona kuwanikwazve, kwakazara kana muchidimbu, kunyangwe zvisiri nyore. Dzidza maitiro ekudzivirira kurasikirwa kwemhasuru kune vakwegura uye kuti zvinokwanisika sei kupora.

2. Dementia kana kuvhiringidzika kwepfungwa

Kufungisisa kwekuziva kunowanzo kukonzerwa nezvirwere zvakaita sekushushikana neAlzheimer's kana Parkinson's, semuenzaniso. Aya mamiriro anotungamira kune njodzi yekudonha sezvo ichikonzera kukanganisika kwekumira, kuona kwemuviri, maitiro emitezo panguva yekufamba, mukuwedzera pakutungamira kushoma kwemhasuru, kudzikamisa chiyero.

Uye zvakare, mune zviitiko zvekushushikana kwepamberi, zvakajairika kune vakwegura kupa zvikamu zvekushushikana uye kudzikisira pfungwa dzepfungwa.

3. Kushandisa zvakanyanya mishonga

Iko kushandiswa kwemishonga yakawanda, kunyanya kana mashanu kana anopfuura, iri mamiriro anozivikanwa se polypharmacy, uye kana isina kunyatso kutariswa inogona kukonzera mhedzisiro kana kusanganiswa kwemhedzisiro yemushonga. Nekudaro, mhedzisiro yacho inogona kuve kuvapo kwezviratidzo senge dzungu, kukotsira uye kudonha mukumanikidza, izvo zvinogona kukonzera kudonha.

Mimwe yemishonga inowirirana zvakanyanya nemhedzisiro iyi ndeye antihypertensives, diuretics, sedatives kana sedatives ekurara, mamwe mishonga yekudzvinyirira, antipsychotic uye opioid, semuenzaniso.

4. Mamiriro ezvinhu epamba

Nharaunda isina kukodzera kugadzikana kwekufamba kwevakweguru, ine nzvimbo dzinotsvedza, mwenje wakasarudzika, kusavapo kwemaoko ekutsigira uye nemakapeti mazhinji kana nhanho ndiyo imwe yenjodzi huru yekudonha. Kucherekedza iyi mamiriro kwakakosha kwazvo, sezvo zviri zvakajairika kuti kudonha kuitike pamba kupfuura kwenzvimbo yekunze.

Iko kushandiswa kweshangu dzisina kukodzera, senge maflip-flops, senge shangu dzeHawaii, kana shangu dzine tsoka dzinotsvedza, zvakare chikonzero chekudonha uye chinofanira kudzivirirwa.

5. Kukanganisa kuenzana

Chiyero chinogona kuwedzera mamiriro ezvinhu akati wandei, kunyanya kuzvirwere zvemapfupa kana izvo zvinokonzeresa dzungu, senge labyrinthitis, postural hypotension, moyo, tsinga kana hosha dzepfungwa, shanduko yeendocrine, pamwe nekushandiswa kwemishonga.

Uye zvakare, shanduko mumaonero enharaunda anokonzerwa nematambudziko ekuona, senge presbyopia, cataract kana glaucoma, kana nekukanganisa kwekunzwa zvikonzero zvakakosha zvekurasikirwa nemwero. Aya maonero anogona zvakare kukanganisika nekurasikirwa kwekunzwa kweganda, kunokonzerwa nechirwere cheshuga, semuenzaniso.

6. Zvirwere

Kuvapo kwezvirwere zvese zvisingaperi, zvichidana arthritis, osteoarthrosis, osteoporosis, hosha yemoyo, zvirwere zvemapapu, kushushikana kana kushaya hope, pamwe neakanyanya, akadai sehutachiona, chirwere chemwoyo, sitiroko kana, kunyangwe, mushure mekuvhiyiwa, semuenzaniso, inobatanidza kusununguka kukuru kwekudonha kune vakwegura, zvese nekuda kwekukanganisa kufamba uye zvichikonzera kusimba kukuru uye kuvimba.

Kuwanda kwehuwandu hwezvirwere, kana kwakanyanya, ndiko kuremerwa kwekuita zviitwa zvezuva nezuva, nekudaro, zvakakosha kuti chirwere chega chega chionekwe nekurapwa nemazvo, zvichibva pakuongorora kwese kwekurapa.

7. Kusazvidzora

Kusazvibata, zvese weti uye tsvina, zvinoita kuti vakwegura vanzwe kudiwa kwekukurumidza kuenda kuchimbuzi, izvo zvinokonzeresa njodzi yekudonha. Zvakajairika kuti munhu akura asingagone kusangana nezvikamu zvekudonha usiku, sezvo ivo vachiyedza kutenderera kuchine rima kana nekuti vanonzwa dzungu pavanomuka.

8. Kushaya zvinovaka muviri

Kusawana kudya kunovaka muviri kunotungamira kuwanda kwezvirwere, pamusoro pekufarira kurasikirwa kwemhasuru, kusimba uye kukuvara kwekuita kwemuviri. Vakwegura vane zvirwere zvinoita kuti zvive zvakaoma kumedza chikafu, kunyanya kana vachishandisa michina yekuongorora, kana vanonetsekana nekufamba nekugadzira chikafu chavo vari panjodzi huru, uye vachengeti vanofanirwa kutarisisa kugoverwa kwechikafu muhuwandu hwakakodzera uye mhando.

Hutano mhedzisiro yekudonha

Kuwa kunogona kuva nemhedzisiro yakakomba mumuviri uye nepfungwa kune vakwegura, uye mapfupa akatsemuka, kunyanya ankle, mabvi, chikadzi, chiuno uye ruoko, kuwedzera mukukuvara kwekubatana pamwe nekushungurudzika mumusoro, zvinogona kudzikisira zvakanyanya uye kuve nemhosva yekuda kwekurara pamubhedha nguva refu uye ichikonzera kutsamira kukuru uye kuderedzwa kwehupenyu.

Nekuda kweizvozvo, vakweguru vanogona kuwedzera kushomeka, nekuwedzera mabasa zviitiko uye mashandiro, kudiwa kwekubvumirwa kuchipatara kakawanda uye, mune zvimwe zviitiko, izvi zvinogona kutungamira kukudiwa kwekuchengetwa kwezuva nezuva nemuchengeti kana kugadziridza.

Migumisiro yepfungwa inosanganisira kunyadziswa, kurasikirwa kwekuzvivimba, kushushikana uye kushushikana. Mumwe mugumisiro wakakomba ndeye post-kudonha chirwere, mamiriro ezvinhu umo munhu akwegura anotya kudonha zvakare uye kurasikirwa kwekuchengeteka kufamba, izvo zvinoita kuti vade kufamba zvishoma uye vadzivise kufamba, kuunza zvakakomba zvakakomba zvine chekuita nehupenyu hwekugara, hunosanganisira kusimba, mhasuru atrophy uye kunyanya kuvimba yemabasa ezuva nezuva.

Nzira yekudzivirira kudonha

Dzinosvika makumi manomwe kubva muzana dzekudonha dzinoitika mumba, munzvimbo dzadzo dzakasiyana, senge imba yekugezera, kicheni, imba yekutandarira, masitepisi uye gadheni, saka zvakakosha kuti nzvimbo yese inofamba vakweguru yakagadziriswa kufamba kwavo uye kudzivirira tsaona. Nekudaro, zvakakosha kwazvo kutevedzera mamwe marongero, akadai se:

• Ita zviitiko zvemuviri, senge tai-chi, kushambira, kufamba kana kudzidzira uremu, semuenzaniso, senzira yekuchengetedza kana kupora simba remhasuru, chiyero, kubatana kushanduka uye kukurudzira hutano hwemabhonzo. Tarisa uone mamwe maekisesaizi akakodzera akakodzera kune vakwegura;
• Kuita kurapwa kwemuviri, kunyanya kana patova nekukamurwa kwekufamba, kwakakosha kudzidzisa gait, mamiriro, kuenzanisa uye kushanduka, kuwedzera kune mirairo yekuti ungasimudza nekuita sei kuchinjisa kwemakamuri;
• Iva nehutano hwakanaka hwekutevera, kunyanya nachiremba wechiremba, kuti aongorore nekurapa kwakakodzera kwezvirwere zvinogona kushandura kugona kwevakwegura kufamba, kupa nhungamiro kumhuri, mukuwedzera kudzikisira kushandiswa kwemishonga kune ayo chete akakosha, kudzivirira kushandiswa kwakanyanya kwe mishonga., mamiriro anonzi polypharmacy;
• Bata zvinogona kuitika mukuona uye kunzwa, pamwe ne ophthalmologist uye otolaryngologist, kugadzirisa pfungwa uye kuenzanisa;
• Chengetedza nharaunda yepamba yakavhenekerwa uye yakagadziridzwa, ine isina-kutedzeredza pasi, chinja mabhanduru ekubvumidza kufamba-famba zviri nyore, kunyanya mudzimba dzekugezera, makoridho kana padyo nemubhedha, dzivisa kapeti, zvinhu munzira uye nhanho padhuze neimba. Inokurudzirwawo kudzivirira yakadzika kwazvo kana yakakwirira mibhedha nemacheya. Dzidza zvakawanda nezvekugadzirisa imba yevakweguru;
• Shandisa shangu dzakagadziridzwa-chevakwegura, iyo yakagadzikana uye yakasungirirwa zvakanaka kutsoka, ichisarudza shangu yemabhonzo, shangu kana shangu dzine tambo dzinochinjika dzevelcro, kudzivirira maslippers akavhurika, seshangu dzeHawaii, kana shangu dzine zvitsitsinho. Izvo zvakakoshawo kuti haina-kutedzemuka, iine rubberized chete;
• Shandisa rutsigiro, senge tsvimbo kana kufamba, zvingave zvakafanira kudzivirira kuwira kune vakweguru vane zvimwe zvavanogumira pakufamba, izvo zvinogona kuunza kuvimba nekuchengetedzeka;
• Iva nechikafu chakaringana, akapfuma mumapuroteni, mukaka uye zvigadzirwa zvemukaka, miriwo, zviyo zvese uye magirazi matanhatu kusvika kumasere emvura pazuva, kuitira kuti hutano hwakanaka uye hydration zvivimbiswe.

Kana vakweguru vachida kuenda kuchimbuzi pakati pehusiku, zvinokurudzirwa kuti ive padhuze sezvinobvira, isvike nyore uye kuti nharaunda inogona kubatidzwa nyore. Zvikasadaro, zviri nani kufunga nezvekudiwa kwemanapukeni kana poto husiku, kudzivirira kudonha mukuyedza kusvika kuchimbuzi. Tarisa uone mamwe matipi ekuti ungadzivirire sei kudonha kune vakwegura.