Indlela onwabe ngayo ikwenza usempilweni

Umxholo

• Ukukhuthaza indlela yokuphila esempilweni
• Kubonakala ngathi kukonyusa inkqubo ye-immune system
• Inceda Ukulwa noxinzelelo
• Ngamana Ungakhusela Intliziyo Yakho
• Ngamana ungalandisa ixesha lokuphila kwakho
• Ngamana unokunceda ukunciphisa iintlungu
• Ezinye iindlela zokonwaba zinokukwenza ube sempilweni
• Iindlela zokwandisa ulonwabo lwakho
• Umgca osezantsi

"Ukonwaba yintsingiselo kunye nenjongo yobomi, yonke injongo kunye nokuphela kobukho bomntu."

Isithandi sobulumko samandulo esingumGrike u-Aristotle wawathetha la mazwi ngaphezu kweminyaka engama-2 000 eyadlulayo, kwaye asenjalo nanamhlanje.

Ulonwabo ligama elibanzi elichaza amava eemvakalelo ezintle, ezinje ngovuyo, ukoneliseka kunye nokwoneliseka.

Uphando oluhlumayo lubonisa ukuba ukonwaba akukwenzi nje uzive ungcono- kuzisa uninzi lwezibonelelo ezinokubakho kwezempilo.

Eli nqaku livavanya iindlela ukonwaba okunokukwenza ube sempilweni.

Ukukhuthaza indlela yokuphila esempilweni

Ukonwaba kukhuthaza uluhlu lweendlela zokuphila ezibalulekileyo kwimpilo yonke. Abantu abonwabileyo bahlala betya ukutya okunempilo, ngokutya okuphezulu kweziqhamo, imifuno kunye neenkozo ezipheleleyo (,).

Isifundo esingaphezulu kwabantu abadala abangama-7,000 sifumanise ukuba abo banentlalontle elungileyo banama-47% amathuba okuba basebenzise iziqhamo kunye nemifuno kunabalingane babo abancinci ().

Ukutya okunotye iziqhamo kunye nemifuno kuhlala kunxulunyaniswa noluhlu lwezibonelelo zempilo, kubandakanya umngcipheko osezantsi wesifo seswekile, ukubetha nesifo sentliziyo (, 5,).

Kwisifundo esifanayo sabantu abadala abangama-7,000, abaphandi bafumanise ukuba abantu abanempilo entle banama-33% amathuba okuba basebenze ngokwasemzimbeni, kunye neeyure ezili-10 okanye nangaphezulu zokuzilolonga ngeveki ().

Ukwenza umthambo rhoqo kunceda ukwakha amathambo omeleleyo, ukwandisa amanqanaba amandla, ukwehlisa amanqatha omzimba kunye nokunciphisa uxinzelelo lwegazi (,,).

Ngaphezu koko, ukonwaba kungaphinda kuphucule imikhwa yokulala kunye nezenzo, nto leyo ebalulekileyo kugxininiso, kwimveliso, ekusebenziseni umthambo nasekugcineni ubunzima obusempilweni (,,).

Olunye uphononongo lwabantu abadala abangaphezu kwama-700 bafumanisa ukuba iingxaki zokulala, kubandakanya ukungalali kakuhle kunye nobunzima bokulala, zazingama-47% ngaphezulu kwabo baxele amanqanaba asezantsi okuphila kakuhle ().

Oko kwathiwa, uphononongo lwe-2016 lwezifundo ze-44 zagqitywa kwelokuba, ngelixa kubonakala ngathi kukho unxibelelwano phakathi kwempilo-ntle kunye neziphumo zokulala, uphando olwenziweyo oluvela kwizifundo eziyilwe kakuhle luyafuneka ukuqinisekisa umbutho (14).

Isishwankathelo: Ukonwaba kunokunceda ukukhuthaza indlela yokuphila esempilweni. Uphononongo lubonisa ukuba abantu abonwabileyo kunokwenzeka ukuba batye ukutya okusempilweni kwaye benze umthambo.

Kubonakala ngathi kukonyusa inkqubo ye-immune system

Amajoni omzimba asempilweni abalulekile kwimpilo iyonke. Uphando lubonakalisile ukuba ukonwaba kunokunceda ukugcina amajoni akho omzimba omelele ().

Oku kunokunceda ukunciphisa umngcipheko wokuba nomkhuhlane kunye nesifo esifubeni ().

Olunye uphononongo kubantu abangaphezulu kwama-300 abasempilweni bajonge umngcipheko wokuba nengqele emva kokuba abantu benikwe intsholongwane ebandayo eqhelekileyo ngamathontsi empumlo.

Abona bantu bonwabileyo baphantse baphindaphindeka kathathu kunokwenzeka ukuba baphuhlise ukubanda okuqhelekileyo xa kuthelekiswa noogxa babo abonwabileyo ().

Kolunye uphando, abaphandi banika abafundi baseyunivesithi abangama-81 iyeza lokugonya i-hepatitis B, intsholongwane ehlasela isibindi. Abafundi abonwabileyo baphantse babephinda phindwe kabini ukuba banempendulo ephezulu ye-antibody, uphawu lwe-immune system ().

Iziphumo zolonwabo kumajoni omzimba aziqondwa ngokupheleleyo.

Isenokuba ngenxa yempembelelo yolonwabo kwimisebenzi ye-axothalamic-pituitary-adrenal (HPA) axis, elawula amajoni akho omzimba, iihomoni, ukwetyisa kunye noxinzelelo lwamanqanaba (,).

Ngaphezulu, abantu abonwabileyo kunokwenzeka ukuba bathathe inxaxheba kwiindlela zokuziphatha ezikhuthaza impilo ukuba zidlale indima ekugcineni amajoni omzimba omelele. Oku kubandakanya ukutya ngendlela esempilweni kunye nokwenza umthambo rhoqo ().

Isishwankathelo: Ukonwaba kunokunceda ukugcina amajoni akho omzimba omelele, anokukunceda ukuba ulwe nezifo ezibandayo kunye nesifuba.

Inceda Ukulwa noxinzelelo

Ukonwaba kunokunceda ukunciphisa amanqanaba oxinzelelo (20,).

Ngokwesiqhelo, uxinzelelo olugqithisileyo lubangela ukonyuka kwamanqanaba e-cortisol, ihomoni enegalelo kwiziphumo ezinobungozi koxinzelelo, kubandakanya ukulala okungalunganga, ukuzuza ubunzima, uhlobo lweswekile 2 kunye noxinzelelo lwegazi.

Inani lezifundo libonisa ukuba amanqanaba e-cortisol athanda ukuba sezantsi xa abantu bonwabile (,,).

Ngapha koko, isifundo esinye kubantu abadala abangaphezu kwama-200 banike abathathi-nxaxheba uthotho lwemisebenzi esekwe kwelebhu, kwaye bafumanisa ukuba amanqanaba e-cortisol kwabona bantu bonwabileyo ayengama-32% asezantsi kunabathathi-nxaxheba abangonwabanga ().

Ezi ziphumo zibonakala ngathi ziyaqhubeka ngokuhamba kwexesha. Xa abaphandi belandelelana kunye neqela elinye labantu abadala kwiminyaka emithathu kamva, bekukho umahluko wama-20% kumanqanaba e-cortisol phakathi kwabantu abonwabileyo kunye nabona bantu bonwabileyo ().

Isishwankathelo: Uxinzelelo lwonyusa amanqanaba ehomoni i-cortisol, enokubangela ukutyeba, ukuphazamiseka kokulala kunye noxinzelelo lwegazi. Abantu abonwabileyo bahlala bevelisa amanqanaba asezantsi e-cortisol ekuphenduleni kwiimeko zoxinzelelo.

Ngamana Ungakhusela Intliziyo Yakho

Ukonwaba kunokukhusela intliziyo ngokunciphisa uxinzelelo lwegazi, umngcipheko omkhulu wesifo sentliziyo (,).

Uphononongo lwabantu abangaphezu kwama-6 500 ngaphezulu kweminyaka engama-65 lufumanise ukuba impilo-ntle idibene nomngcipheko ophantsi we-9% wexinzelelo lwegazi ().

Ukonwaba kunokunciphisa umngcipheko wesifo sentliziyo, oyena nobangela wokufa emhlabeni wonke ().

Inani lezifundo libonakalisile ukuba ukonwaba kunxulunyaniswa nomngcipheko ophantsi we-13-26% wesifo sentliziyo (,,).

Elinye ixesha elide labantu abadala abayi-1,500 lafumanisa ukuba ukonwaba kunceda ekukhuseleni isifo sentliziyo.

Ulonwabo lwalunxulunyaniswa nomngcipheko ophantsi we-22% kwisithuba seminyaka eli-10 yokufunda, kwanasemva kokuba kubalwe izinto ezinobungozi, njengobudala, amanqanaba e-cholesterol kunye noxinzelelo lwegazi ().

Kubonakala ngathi ukonwaba kunokunceda ukukhusela abantu esele benesifo sentliziyo. Uphengululo olucwangcisiweyo lwezifundo ezingama-30 lufumanise ukuba impilo-ntle enkulu kubantu abadala abanesifo sentliziyo esinciphileyo yehlisa umngcipheko wokufa nge-11% ().

Kubalulekile ukuba uqaphele ukuba ezinye zezi ziphumo zinokubangelwa kukonyuka kweendlela zokuziphatha ezisempilweni ezinje ngomsebenzi womzimba, ukunqanda ukutshaya kunye nokutya okunempilo (,,,).

Oko kwathethi, ayizizo zonke izifundo ezifumene unxibelelwano phakathi kolonwabo kunye nesifo sentliziyo ().

Ngapha koko, uphononongo lwamva nje olwajonga phantse i-1,500 yabantu kwisithuba seminyaka eli-12 alufumananga unxibelelwano phakathi kwempilo-ntle kunye nomngcipheko wesifo sentliziyo ().

Ukuqhubeka komgangatho ophezulu, uphando oluyilwe kakuhle luyafuneka kule ndawo.

Isishwankathelo: Ukonwaba kunokunceda ukunciphisa uxinzelelo lwegazi, olunokunciphisa umngcipheko wesifo sentliziyo. Nangona kunjalo, uphando oluthe kratya luyafuneka.

Ngamana ungalandisa ixesha lokuphila kwakho

Ukonwaba kunokukunceda uphile ixesha elide (, 39).

Isifundo sexesha elide esapapashwa ngo-2015 sajonga ifuthe lolonwabo kumaqondo okusinda kubantu abangama-32,000 ().

Umngcipheko wokufa kwisithuba seminyaka engama-30 yokufunda wawuyi-14% ephezulu kubantu abangonwabanga xa kuthelekiswa noontanga babo abonwabileyo.

Uphengululo olukhulu lwezifundo ezingama-70 zijonge umanyano phakathi kwempilo-ntle kunye nokuphila ixesha elide kubantu abasempilweni nakwabo banempilo esele ikho, njengentliziyo okanye isifo sezintso ().

Ukuphila okuphezulu okuphezulu kufunyenwe kunesiphumo esihle ekusindeni, ukunciphisa umngcipheko wokufa nge-18% kubantu abasempilweni kunye ne-2% kwabo banezifo esele zikho.

Indlela ulonwabo olunokukhokelela ngayo kulindelo olukhulu lobomi aluqondwa kakuhle.

Inokuthi ichazwe ngokuyinxenye kukwanda kokuziphatha okuluncedo okwandisa ixesha lokuphila, njengokungatshayi, ukuzibandakanya kwimithambo yomzimba, ukuthotyelwa kwamayeza, kunye neendlela ezilungileyo zokulala kunye nezenzo (,).

Isishwankathelo: Abantu abonwabileyo baphila ixesha elide. Oku kunokubangelwa kukuba bazibandakanya nokuziphatha okunyusa impilo, njengokuzilolonga.

Ngamana unokunceda ukunciphisa iintlungu

IArthritis yimeko eqhelekileyo ebandakanya ukudumba kunye nokudodobala kwamalungu. Kubangela ukudibana okubuhlungu nokuqina, kwaye ngokubanzi kuya kusiba mandundu ngokuguga.

Inani lezifundo lifumanise ukuba impilo-ntle ephezulu inokunciphisa iintlungu kunye nokuqina okuhambelana nemeko (,,).

Ukonwaba kunokuphucula nokusebenza komzimba kubantu abane-arthritis.

Olunye uphononongo kubantu abangaphezulu kwe-1 000 abane-arthritis ebuhlungu emadolweni yafumanisa ukuba abantu abonwabileyo bahamba ngamanyathelo angama-711 ngosuku ngalunye- i-8.5% ngaphezulu koogxa babo abangonwabanga ().

Ukonwaba kunokunceda ukunciphisa iintlungu kwezinye iimeko. Uphononongo kubantu abaphantse babe li-1 000 abachacha kwisifo sokubethwa, bafumanisa ukuba abona bantu bonwabileyo bane-13% yokufumana iintlungu ezisezantsi emva kweenyanga ezintathu bemkile esibhedlele ().

Abaphandi bacebise ukuba abantu abonwabileyo banokuba nezilinganiso ezisezantsi zentlungu kuba iimvakalelo zabo ezilungileyo zinceda ukwandisa umbono wabo, ukukhuthaza iingcinga ezintsha kunye nemibono.

Bakholelwa ukuba oku kunganceda abantu ukuba bakhe izicwangciso ezifanelekileyo zokujongana nokunciphisa ukuqonda kwabo iintlungu ().

Isishwankathelo: Ukonwaba kunokunciphisa ukuqonda kwentlungu. Kubonakala kusebenza ngokukodwa kwiimeko ezibuhlungu ezingapheliyo ezifana ne-arthritis.

Ezinye iindlela zokonwaba zinokukwenza ube sempilweni

Inani elincinci lezifundo linxibelelanise ukonwaba nezinye izibonelelo zempilo.

Ngelixa ezi zinto zifunyanisiweyo kwangoko zithembisa, kufuneka zixhaswe ngophando oluqhubekayo ukuze kuqinisekiswe imibutho.

• Ngaba unokunciphisa ubuthathaka: Ubuqhetseba yimeko ebonakaliswa kukungabikho kwamandla kunye nokulinganisela. Isifundo kubantu abadala abangama-1,500 abantu abadala bafumanise ukuba abona bantu bonwabileyo banomngcipheko ophantsi we-3% wokuba buthathaka kwisithuba seminyaka esi-7 yokufunda).
• Ngamana unokukhusela kwisifo: Ukubetha kwenzeka xa kukho ukuphazamiseka kokuhamba kwegazi ukuya kwingqondo. Isifundo kubantu abadala sabadala safumanisa ukuba ukuba sempilweni okuhle kwehlisa umngcipheko wokubetha nge-26% ().

Isishwankathelo: Ukonwaba kunokuba nezinye izibonelelo ezinokubakho, kubandakanya ukunciphisa umngcipheko wokuba buthathaka kunye nokufa icala. Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuqinisekisa oku.

Iindlela zokwandisa ulonwabo lwakho

Ukonwaba akuthethi nje ukuba uzive ungcono- kuyanceda kakhulu kwimpilo yakho.

Nazi iindlela ezintandathu eziqinisekisiweyo zesayensi zokonwaba.

• Bulela: Ungalwandisa ulonwabo lwakho ngokujolisa kwizinto onombulelo ngazo. Enye indlela yokuziqhelanisa nombulelo ukubhala phantsi izinto ezintathu onombulelo ngazo ekupheleni kosuku ngalunye ().
• Yiba esebenzayo: Ukuzivocavoca iAerobic, ekwabizwa ngokuba yicardio, lolona hlobo lusebenzayo lokuzilolongela ukonyusa ulonwabo. Ukuhamba okanye ukudlala intenetya akunakulunga nje kwimpilo yakho, kuya kukunceda ukonyuse imood yakho ().
• Phumla ngokwaneleyo ebusuku: Ukungalali ngokwaneleyo kunokuba nefuthe elibi kulonwabo lwakho. Ukuba uyasokola ngokulala okanye ukuhlala ulele, jonga ezi ngcebiso zokufumana ukulala okungcono ebusuku ().
• Chitha ixesha ngaphandle: Yiya ngaphandle xa uhamba epakini, okanye ungcolise izandla zakho egadini. Kuthatha nje imizuzu emihlanu yokuzivocavoca ngaphandle ukuphucula imeko yakho ().
• Cinga: Ukucamngca rhoqo kunokonyusa ulonwabo kwaye kubonelele nezinye izibonelelo, kubandakanya ukunciphisa uxinzelelo kunye nokuphucula ukulala (54).
• Yitya ukutya okusempilweni: Izifundo zibonisa ukuba okukhona usitya iziqhamo kunye nemifuno, kokukhona uya konwaba. Ngaphezu, ukutya iziqhamo kunye nemifuno kuya kuyiphucula impilo yakho kwixesha elide (55,,).

Isishwankathelo: Zininzi iindlela zokunyusa ukonwaba kwakho. Ukusebenza, ukubonisa umbulelo kunye nokutya iziqhamo kunye nemifuno ziindlela zonke ezilungileyo zokunceda ukuphucula imeko yakho.

Umgca osezantsi

Ubungqina besayensi bucebisa ukuba ukonwaba kunokuba nezibonelelo eziphambili kwimpilo yakho.

Okokuqala, ukonwaba kukhuthaza indlela yokuphila esempilweni. Inokukunceda ekulweni noxinzelelo, yonyuse amajoni akho omzimba, ikhusele intliziyo yakho kwaye inciphise iintlungu.

Ngaphezu, kusenokude kwandise ubomi bakho.

Nangona uphando olongezelelweyo lufunekayo ukuze uqonde ukuba zisebenza njani ezi ziphumo, akukho sizathu sokuba ungabeki phambili ulonwabo lwakho ngoku.

Ukugxila kwizinto ezikwenza wonwabe akuyi kuphucula kuphela ubomi bakho-kunokunceda nokwandisa.