7 Zopindulitsa Zopindulitsa Pokha Pokha Pamodzi Pambali Pamaso pa Zina
Kuyenda ndi machitidwe olimbitsa thupi komanso ogwira mtima kwa pafupifupi aliyense, kuphatikizapo anthu omwe ali ndi matenda osokoneza bongo ( COPD ). Ntchito yotsikayi (yotanthauzira zosavuta kumalo) ingathandize thupi kukhala ndi mphamvu yogwiritsa ntchito oksijeni, kumanga chipiriro, kulimbitsa minofu, ndi kupititsa patsogolo umoyo wabwino.
Ndondomeko yoyendayenda nthawi zonse imathandizanso kuti munthu amene ali ndi COPD akhale wokhutira kwambiri komanso athe kupirira zolimbitsa thupi . Ndipo ndizo zoyambira. Pali zowonjezereka zowonjezera kuyenda kwa munthu yemwe ali ndi COPD, iliyonse yomwe ingakhale yokwanira kuti ikuyendetseni maseche ndi kutuluka pakhomo.
Kuchepetsa Kulemera
Ngati ndinu olemera kwambiri ndipo muli ndi COPD, mapaundi owonjezera omwe mungakhale nawo angakulepheretseni kuti mupume, mochepetsetsa zolimbitsa thupi. Kuyenda mofulumira kwa mphindi 30 mpaka 60 kumawotcha mafuta osungidwa ndipo kumatha kumanga minofu kuti ikufulumizitse thupi lanu. Dulani zinthu zamakono ndipo mukhoza kuyamba kuchotsa mapaundi owonjezerawo ndikupuma mosavuta panthawi yomwe mukugwira ntchito komanso kupumula. Kuwonjezera apo, kutaya thupi kungachepetse chiopsezo cha matenda osiyanasiyana, kuphatikizapo mtundu wa shuga 2, matenda a mtima, matenda a mtima, kupwetekedwa, khansara, kugona kwa mpweya, ndi matenda a mitsempha .
Kuthamanga kwa Magazi Ochepa
Kuthamanga kwa magazi, kapena kuthamanga kwa magazi, nthawi zambiri kumayendera limodzi ndi COPD. Kuyenda kungapititse patsogolo kwambiri kuti magazi azisokonezeka, mogwirizana ndi American Heart Association (AHA). Ndipotu, kuyendayenda kumathandiza kwambiri kuti muthetse magazi. Kuti athandizidwe, AHA akulangizani kuyenda kwa mphindi 40 pamtunda woyenda mofulumira mpaka masiku atatu kapena anai pa sabata. Izi zikhoza kukhala zokwanira kuti zitha kulamulira magazi popanda kusowa kwa mankhwala.
Kuchepetsa Kupanikizika ndi Nkhawa
Kukhala ndi COPD kungakhale kovuta kwambiri. Zowonjezera, monga momwe COPD Foundation imasonyezera, nkhawa ingapangitse zizindikiro za COPD kukhala zovuta kwambiri: Kulimbana ndi kupuma, kumangokhalira kumverera movutikira. Zingakhale zovuta kuti mutulukemo.
Tikakhumudwa chifukwa chake, matupi athu amatulutsa mankhwala, epinephrine, norepinephrine, ndi cortisol, m'magazi athu. Izi ndi zachilendo, mbali ya "nkhondo" kapena "kuthawa" kwathu. Koma pamene mankhwalawa akumanga, tili pachiopsezo cha matenda a nthawi yaitali monga kuthamanga kwa magazi. Kuyenda kungachepetse nkhawa mwa kuthandiza kuchepetsa mankhwala opatsirana komanso pobweretsa endorphins, mankhwala a ubongo omwe amawawitsa kwambiri komanso amachititsa kuti munthu akhale ndi moyo wabwino.
Kuwonjezera Cardio-Respiratory Fitness
Matenda a Cardio-kupuma amatanthauza kuthekera kochita mtundu uliwonse wa zochitika zapamwamba kapena zochitika pa nthawi yaitali. Zochita monga a kuyenda (kuphatikizapo kuyenda, kusambira, ndi kuyendetsa njinga zamoto) zingathandizire kuti thupi lanu likhale lolimba thupi lokhazika mtima pansi polimbikitsa magulu akuluakulu a minofu m'thupi. Ngakhale kuchita masewera olimbitsa thupi sikuwongolera bwino mapapu, kungakuthandizeni kulimbitsa minofu yanu yomwe ingakuthandizeni kumanga msinkhu wanu.
Kuthana ndi Kuvutika Maganizo
COPD ikhoza kukhala yovuta kuti ikwaniritse ngakhale ntchito yosavuta, kotero n'zosadabwitsa kuti anthu ambiri amene akulimbana ndi vutoli amakhala opanikizika. Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yothandizira kuvutika maganizo, chifukwa cha kutulutsa makompyuta a endorphins-omwe amachititsa kuti thupi lichepetse.
Ngakhale kuti nthawi zina kumasulidwa kwa endorphin kumatchedwa "wothamanga kwambiri," mungathe kukwaniritsa ntchitoyi yochepa-monga kuyenda mwamsanga. Zowonjezera, kukhala wamphamvu komanso kukhala wathanzi kumathandizanso kudzikuza, komwe kungakuthandizeni kulimbana ndi kuvutika maganizo.
Kuwonjezera Ubongo wa Ubongo
Pakhala pali kuchuluka kwa kafukufuku wosonyeza kuti COPD ingakhudze ubongo m'njira zambiri, monga kuchititsa kusintha kwa maganizo ndi kulephera kuzindikira. Chifukwa chimodzi chomwe chimachitika ndi chakuti kwa anthu omwe ali ndi COPD, mpweya wochepa umapangitsa ubongowo, ndipo potsirizira pake amasintha maganizo a ubongo ndi mapangidwe, malinga ndi kafukufuku wa 2008 wofalitsidwa mu International Journal of Chronic Obstructive Pulmonary Disease .
Mofananamo, pali kafukufuku wowonjezera omwe amagwirizanitsa zochita zolimbitsa thupi ndi ubongo wabwino wa ubongo. Kafukufuku umodzi, wofalitsidwa mu 2017 mu nyuzipepala ya BMC Public Health , wapeza kuti ntchito yowonongeka ingakhale ndi zotsatira zakuya komanso zabwino pa ubongo zomwe zingathandize kupewa matenda a Alzheimer.
Kukuthandizani Kukaniza Chizoloŵezi
Ngati mukanasuta fodya panthawi yomwe munapezeka kuti muli ndi COPD ndipo mwakhala mukuyesetsa kuti musiye, kuyenda kungakuike panjira kuti muthe kukana chizolowezicho. Ngakhale kuchepa kwafupipafupi kachitidwe ka aerobic kungachepetse chilakolako choyamba. Kuwonjezera apo, molingana ndi smokefree.gov, "Kuleka zizindikiro ndi zikhumbo za ndudu zimachepa pa nthawi ya masewera olimbitsa thupi komanso mpaka mphindi 50 mutatha kuchita masewera olimbitsa thupi." (Smokefree.gov ndi webusaitiyi yomwe ikuthandizidwa ndi National Cancer Institute kuti ipereke "ufulu wachinsinsi, wolondola, umboni wokhudzana ndi umboni ndi thandizo la akatswiri kuti athandizire zokhudzana ndi zosowa zomwe anthu akuyesera kusiya kusuta.")
Kuchita nthawi zonse kungakuthandizeni kupewa mbali yokhudzana ndi kusiya kusuta fodya. Kotero ngati mwakhala mukuchotsa chizoloŵezi choopa kuti mutha kuvala mapaundi omwe angapangitse kukhala kovuta kupuma, kumbukirani kuti pakuyenda mungathe kuthana ndi matenda awiri nthawi yomweyo.
Pa Maliko Anu, Yambani, Yendani
Chinsinsi cha kuyenda bwino ndikuyamba kuyenda pang'onopang'ono. Chongani koyamba ndi dokotala wanu. Ngati akukupatsa kuwala kobiriwira kuti ayambe kuchita masewera olimbitsa thupi, musayese kuyenda, mofulumira, kapena motalika kuposa momwe mungathere. Ngakhale cholinga chanu choyamba ndicho kuyenda kwa mphindi 20 mpaka 30, masiku anai kapena asanu pa sabata, osadandaula ngati ndizochuluka. Yambani mwa kuyenda kwa mphindi zisanu, nthawi zinayi kapena zisanu patsiku. Izi zikutanthauza kuthamanga kuchokera kumapeto kwa msewu wanu kupita kumalo ena.
Ngati mupuma mpweya, imani ndi kupuma kwa mphindi musanayambe kupita. Ndipo yesetsani kuti musafooke ngati izi zikuchitika: Malingana ngati mukupitiriza, kuwonjezera miniti kapena ziwiri apa kapena apo, pamapeto pake mudzapeza kuti kuyenda kwa theka la ora ndilo kuyenda mu paki.
> Zotsatira:
> American Heart Association. "American Heart Association Zokonzera Zochita mu Achikulire." 2016.
> Borson, Soo, ndi. al. "Kutengera Zochitika za COPD pa Ubongo." Magazini Yachilendo Yopanda Kulepheretsa Matenda Opatsirana . Sep 2008; 3 (3): 429-434.
Kathleen A. Martin Ginis, ndi. al. "Kupanga Mauthenga Owonetsera Umboni Wolimbikitsa Kugwiritsa ntchito Ntchito Yathupi ndi Kusamalira Matenda a Alzheimer." BMC Zaumoyo Zamagulu . Feb 17, 2017. 17: 209.
> Smokefree.gov. "Menya Nkhumba Ndi Kuchita Zochita Zambiri."