Pamene mukufuna kukhala moyo wautali komanso wathanzi, pali zinthu zomwe mungasinthe komanso zinthu zomwe simungathe. Ngakhale simungasankhe majini anu, mukhoza kupanga zosankha zomwe zingachepetse mavuto anu azaumoyo ndipo mwinamwake kuwonjezera zaka pamoyo wanu. Zosintha zisanu ndi chimodzi za moyo wanu ndizo zomwe ziri ndi umboni wabwino wakupatsa zaka zambiri zathanzi.
1 -
Kupeza Nthawi Zambiri Zokwanira ZogonaKupeza kugona mokwanira n'kofunika kuti thupi lanu likhale ndi mwayi wobwezeretsa ndi kubwezeretsanso. Sikuti imangobwereza zizindikiro "mabatire" koma imayambanso kugwira ntchito zonse zomwe thupi limaphatikizapo, monga kusintha maselo akale, kuchotsa zinyalala ndi kukonza kusokoneza maselo. Kugona osakwana maola asanu ndi awiri usiku kugonetsedwa kukhala ndi zotsatirapo zoipa m'thupi lanu lonse.
Kugonana tulo tomwe tingagone tulo kungabweretse kuopsa kwa thanzi labwino, choncho onetsetsani kuti mupeze phunziro la kugona ndikutsata ndondomeko za makina a CPAP ndi zina. Kusintha kwagona kwanu kungakhalenso chizindikiro cha kusintha kwa thanzi lanu, choncho onani dokotala wanu kuti awone ngati chinachake chikusintha.
2 -
Kudya Zakudya Zakudya Zowonongeka, kuphatikizapo Chakudya Cham'mawaZakudya zabwinobwino zingathandize kupereka mphamvu ndi kuchepetsa kuopsa kwa matenda opatsirana monga matenda a mtima, matenda a shuga, shuga, ndi khansa. Zingakuthandizeninso kuti mukhale ndi zolemera zenizeni. Matenda kapena mikhalidwe ina yatsimikizira maubwenzi ndi zakudya zina kapena zakudya zina.
Matenda osiyanasiyanawa angakhudzidwe bwino ndi zomwe mumadya. Komabe, nkofunikanso kuti musadumphire pa chakudya chilichonse. Zowonjezera zikufotokozedwa mwachidule ndi Michael Pollan, "Idyani zakudya, osati kwambiri, makamaka zomera."
3 -
Kuchita Ntchito Yachizolowezi YachizoloweziMphindi 30 patsiku lochita masewera olimbitsa thupi nthawi zonse limathandiza kuti thanzi lichepetse kuchepa kwa mtima, kuchepetsa chiopsezo cha matenda a mtima, komanso kuchepetsa kuperewera kwa mafupa omwe akukhudzana ndi ukalamba ndi matenda a mitsempha. Maphunziro olimbikitsa ndi mbali yofunika kwambiri ya kukhalabe ndi thupi lanu.
Mukadakwanitsa zaka 65, zofunikira sizingatheke, ndipo mungapindule mwa kuwonjezera machitidwe olimbitsa thupi ndi kusinthasintha machitidwe. Ngati mukudabwa kuti mungayambire bwanji, yang'anani zochita masewera olimbitsa thupi kuti mumve mfundo ndi malangizo.
4 -
Kusunga Thupi labwino la ThupiKunenepa kwambiri kumakhudzana ndi moyo wautali komanso kumakhala koopsa kwa matenda ena akuluakulu. Uthenga wabwino ndikuti kukhala woposa kunenepa sikungachepetse moyo wanu wautali. Mutha kulemera kwanu mwa kudya zakudya zathanzi komanso kusakaniza pa zopangira zopanda kanthu.
Kuchita masewera olimbitsa thupi kumawathandiza thupi kugwiritsira ntchito makilogalamu bwino kwambiri, motero kumathandiza kulemera kwa thupi ndi kusamalira. Kuphatikizanso apo, kuchita maseĊµera olimbitsa thupi kwa mphindi makumi asanu ndi limodzi kudzakuthandizani kuti mukhale wolemera
5 -
Osagwiritsa Ntchito Fodya, kuphatikizapo Kusuta kapena KutchaKusuta fodya kumapha anthu opitirira 400,000 pachaka ku United States kokha. Choipa kwambiri, ena okwana 16 miliyoni akukumana ndi mavuto ndi matenda okhudzana ndi kusuta. Ngati mukufuna kukhala ndi moyo wosangalala ngakhale mutakhala ndi moyo kwautali, osasuta kapena kusuta fodya.
Kutaya nthawi yaitali kwa nikotini mu fodya kungayambitse matenda a mitsempha ya m'mimba, matenda a zilonda zam'mimba, matenda osokoneza bongo, reflux yowopsa, matenda a fetus, ndi imfa, ndipo amachititsa kuti machiritso ayambe kuchedwa.
6 -
Kugwiritsa Ntchito Mowa Mwachidziwitso Kapena AyiKumwa mowa kwambiri (kumwa mowa kwa amayi, awiri kwa amuna) kumagwirizanitsidwa ndi chiopsezo chotsika kapena matenda a mtima. Mavuto apamwamba a mowa angayambitse mavuto a thanzi ndi makhalidwe, kuphatikizapo chiopsezo chowonjezeka cha kuthamanga kwa magazi, kupwetekedwa, matenda a mtima, khansa zina, ngozi, chiwawa, kudzipha, ndi imfa zambiri.
> Zotsatira:
> Zolinga za Kuletsa ndi Kuteteza Matenda. Zotsatira Zaumoyo za Kusuta Fodya.
> KM Flegal, Kit BK, Orpana H, Graubard BI. Chiyanjano cha anthu omwe amachititsa kuti anthu azifa ndi kupitirira kunenepa ndi kunenepa kwambiri pogwiritsa ntchito mndandanda wa mndandanda wa miyeso ya thupi. JAMA . 2013; 309 (1): 71. do: 10.1001 / jama.2012.113905.
> Chitukuko cha National of Aging, The Night Night Sleep
> Dipatimenti ya United States ya Agriculture ndi Health and Human Services. Malangizo a Zakudya kwa Achimereka, 2015-2020.
> United States Dipatimenti ya Zaumoyo ndi Zithandizo zaumunthu. Ntchito Yachilengedwe ya 2008 Malamulo kwa Achimereka.