Iindlela ezi-8 zokuKhuthaza iNkqubo yakho yoKhuseleko ukuba ungaphezu kweminyaka engama-65

Umxholo

• 1. Fumana ugonyo lomkhuhlane
• 2. Yitya ukutya okusempilweni
• 3. Khuthala
• Lwehlise uxinzelelo lwakho
• 5. Lala ngokwaneleyo
• 6. Gcina ubunzima obuphilileyo
• 7. Yeka ukutshaya
• Chitha ixesha ngaphandle
• Ukuthatha

Ixesha lomkhuhlane liqala ngo-Okthobha ukuya kuMeyi e-United States, kwaye intsholongwane ichaphazela abantu abakubudala obahlukeneyo minyaka le. Iimpawu zomkhuhlane zibandakanya ukukhohlela, ukuphuma kompumlo, umkhuhlane, ukugodola, iintlungu zomzimba kunye nentloko. Iimpawu zinokuba buthathaka okanye zibenzima kwaye zihlala zihlala kwiveki enye ukuya kwezimbini.

Umkhuhlane awunakubangela iingxaki ezinzulu kwabanye, kodwa kukho umngcipheko weengxaki kule minyaka ingama-65 nangaphezulu. Isizathu soku kungenxa yokuba abantu abadala abadala bahlala benamajoni omzimba abuthathaka.

Ukuba ungaphezulu kweminyaka engama-65, nantsi into onokuyenza ukomeleza amajoni akho omzimba kunye nokuthintela umkhuhlane kunye neengxaki zawo.

1. Fumana ugonyo lomkhuhlane

Ugonyo lonyaka lomkhuhlane lunokunciphisa umngcipheko wosulelo ngokuthi.

Kungathatha ukuya kwiiveki ezimbini ukuba isitofu sokugonya somkhuhlane sisebenze. Isitofu sokugonya sisebenza ngokukhuthaza amajoni akho omzimba ukuba enze ii-antibodies, ezinokunceda ukukhusela kusulelo.

Kukho iintlobo ezahlukeneyo zokugonya umkhuhlane. Ezinye izitofu ziyafumaneka kubantu bayo yonke iminyaka yobudala.

I-Fluzone kunye ne-Fluad zizitofu ezimbini zokugonya ngokukodwa abantu abadala abadala abaneminyaka engama-65 nangaphezulu. Ezi zitofu zinika amandla omzimba omeleleyo ekuphenduleni xa kuthelekiswa nokuthintela umkhuhlane wethamo eliqhelekileyo.

Intsholongwane yomkhuhlane iyatshintsha unyaka nonyaka, ke kuyakufuneka uphinde uphinde ugonyo rhoqo ngonyaka. Ungawufumana umkhuhlane ugqirha wakho, ikhemesti, okanye ikliniki yomkhuhlane kwindawo yakho.

Xa ufumana isitofu sokugonya umkhuhlane, buza ugqirha wakho malunga nokugonya i-pneumococcal ukukhusela inyumoniya kunye ne-meningitis.

2. Yitya ukutya okusempilweni

Ukutya ukutya okusempilweni, okunezakha-mzimba yenye indlela yokunyusa amajoni akho omzimba ukuze ikwazi ukulwa iintsholongwane. Oku kubandakanya ukutya ukutya okunotye iziqhamo kunye nemifuno, eneevithamini kunye nee-antioxidants ukukhuthaza impilo entle.

Kuya kufuneka unciphise ukutya iswekile, amanqatha, kunye nokutya okucutshungulwayo, kwaye ukhethe inyama ecekeceke. Ukuba uziva ngathi awufumani vithamini zaneleyo kunye nezakhamzimba ekutyeni kwakho wedwa, cela ugqirha wakho ukuba bacebisa ukuthatha i-multivitamin okanye i-herbal supplement.

3. Khuthala

Umsebenzi onzima womzimba unokuba nzima ngobudala, kodwa oko akuthethi ukuba kufuneka uyeke ukuhamba ngokupheleleyo. Ukwenza umthambo rhoqo kunokuwomeleza amajoni akho omzimba kwaye kuncede umzimba wakho ukuba ulwe nosulelo kunye neentsholongwane.

Cwangcisa ubuncinci imizuzu engama-30 yokusebenza komzimba iintsuku ezintathu ngeveki. Oku kunokubandakanya ukuhamba, ukuhamba ngeebhayisikile, i-yoga, ukuqubha, okanye ezinye izinto ezinomsebenzi ophantsi.

Umthambo wonyusa ukujikeleza kwegazi kwaye unefuthe lokuchasana nomzimba.

Lwehlise uxinzelelo lwakho

Uxinzelelo olungapheliyo lunokuchaphazela amajoni akho omzimba, ukunciphisa ukusebenza kwawo. Xa uphantsi koxinzelelo, umzimba unyusa imveliso ye-cortisol. Le yihormoni enceda umzimba ukuba ujongane neemeko zoxinzelelo. Ikwanciphisa nemisebenzi yomzimba engabalulekanga kwimeko yokulwa okanye yokubaleka.

Uxinzelelo lwexesha elifutshane alulimazi umzimba. Uxinzelelo olungapheliyo, kwelinye icala, luthomalalisa impendulo yomzimba wakho, ekwenza ukuba ube semngciphekweni wentsholongwane kunye nezifo.

Ukukunceda ukunciphisa inqanaba loxinzelelo, misela umda kwaye ungoyiki ukuthi hayi. Thatha inxaxheba kwizinto oziva uzonwabise kwaye uzihlaziye, njengokufunda okanye ukwenza igadi.

5. Lala ngokwaneleyo

Ukungalali ngokwaneleyo kunciphisa ukusebenza kwamajoni omzimba. Ukulala kubaluleke ngakumbi kubudala kuba kuyanceda ekuphuculeni ukusebenza kwengqondo, uxinzelelo kunye nenkumbulo. Abantu abadala abadala abangafumani ngokwaneleyo ukulala nabo basengozini yokuwa ebusuku.

Cwangcisa ubuncinci iiyure ezisixhenxe ezinesiqingatha ukuya kwiiyure ezisithoba zokulala ngobusuku ngabunye. Ukuphucula umgangatho wokulala kwakho, qiniseka ukuba igumbi lakho limnyama, lithe cwaka kwaye lipholile. Gcina ixesha lokulala eliqhelekileyo kunye nokunciphisa ixesha lokulala emini lingadluli kwimizuzu engama-45. Musa ukusebenzisa icaffeine emva kwemini kwaye ungaseli manzi kunye nezinye iziselo iyure enesiqingatha ngaphambi kokulala.

Thetha nogqirha wakho ukuba uneengxaki zokulala ukuze uchonge naziphi na izizathu.

6. Gcina ubunzima obuphilileyo

Ukuba utyebile, ukwanda komzimba kunye nokulungisa indlela otya ngayo kunokukunceda uphelise iiponti. Oku kubalulekile kuba ukuthwala ubunzima obuninzi kunefuthe elibi kumajoni akho omzimba.

Ukusebenza komzimba kunye nokutya ukutya okusempilweni kunokunciphisa ukudumba kwaye kugcine amajoni akho omzimba esempilweni kwaye omelele.

7. Yeka ukutshaya

Iikhemikhali ezikwi-cigarettes ziyaziwa ngokonakalisa izicubu zemiphunga kunye nokwandisa umngcipheko womhlaza. Kodwa zinokubangela nezifo zokuphefumla ezinjengomkhuhlane, i-bronchitis kunye nenyumoniya.

Ukuphucula ukusebenza kwamajoni akho omzimba, thatha amanyathelo okukhaba umkhwa wecuba. Sebenzisa izixhobo zokuyeka ukutshaya ezinje nge-nicotine patches okanye i-nicotine gum. Unokuthetha nogqirha wakho malunga namayeza okunciphisa iminqweno yecuba.

Chitha ixesha ngaphandle

I-Vitamin D ikwanceda ukomeleza amajoni omzimba. Ukuba inqanaba lakho le-vitamin D liphantsi, ugqirha wakho unokumisela amayeza okanye ancomele i-multivitamin engaphezulu kwe-counter.

Ukuchitha ixesha elongezelelekileyo ngaphandle kuvumela umzimba wakho ukuba uguqule ngokwendalo ivithamin D ukusuka elangeni. Isixa sokuvezwa lilanga ukufumana ivithamin D oyifunayo iya kuxhomekeka kulusu lwakho. Abanye abantu bafuna nje imizuzu eli-15, kanti abanye banokufuna ukuya kuthi ga kwiiyure ezimbini.

Yiya ngaphandle xa ilanga lingomelelanga kakhulu ukunqanda ukutshiswa lilanga.

Ukuthatha

Umkhuhlane yintsholongwane eyingozi kubantu abaneminyaka engama-65 nangaphezulu. Kubalulekile ukuba uthathe amanyathelo okomeleza amajoni akho omzimba ukunqanda ukubanda kunye nomkhuhlane.

Okwangoku, umkhuhlane awusoloko uthintelwa, jonga ugqirha kwangoko ukuba uvelisa naziphi na iimpawu. Izinto zokulwa neentsholongwane ezithathwe kwiyure zokuqala ezingama-48 zinokunciphisa ubuzaza bosulelo kunye nobukrakra beempawu.