Iifutshane zeBummer's

Umxholo

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Emva kokuba uxhathise imvula kunye nekhephu, ixesha lomkhuhlane, kunye neenyanga ezininzi ezidityaniswe ngaphakathi, ulunge ngakumbi ukuzonwabisa okushushu ehlotyeni. Kodwa ngaphambi kokuba ulungele ukubhukuda kwakho kokuqala okanye ulaphu kulonyuko lokuqala, khumbula ukuba iinyanga ezishushu zikwazisa nemingcipheko emininzi kwezempilo kubafazi abakhutheleyo. Ngethamsanqa, amaxesha amnandi okulindelwe kakhulu anokuba ngakawe, ukuba nje uye ehlotyeni ulungiselele. Zonke ezi zintshaba zemozulu efudumeleyo zinokuthintelwa kakhulu, zihlala zinomzamo omncinci. Nantsi indlela yokubetha amazambane ashushu ehlobo.

Ukuphelelwa ngamanzi emzimbeni

“Ukuphelelwa ngamanzi emzimbeni ngowona mba ubalulekileyo wezempilo ehlotyeni,” utsho uChristine Wells, Ph.D., unjingalwazi ophumayo kwizifundo zenzululwazi kwiYunivesithi yase-Arizona State. "Kwaye ukusela iziselo kuphela kwempendulo." Qalisa ukuhambisa amanzi ngobusuku ngaphambi kokuba ucwangcise ukwenza nawuphi na umthambo ongaphandle: ubuncinci ii-ounces eziyi-8 ngobusuku bangaphambili, kunye nezinye iikomityi ezi-2 (ii-ounces eziyi-16) iiyure ezimbini phambi kokuba usebenze.

"Amanqanaba okubila anokuphinda kabini kwindawo eshushu, efumileyo, ngoko ke umntu wasetyhini angafuna ukusela kabini xa eshushu ngemini eshushu, utshilo uSusan M. Kleiner, Ph.D., umbhali we Ukutya amandla (i-Human Kinetics, 1998). Oko kuthetha ukubeka ubuncinane iikomityi zolwelo ezili-18 ngosuku, endaweni yobuncinci bemozulu epholileyo yeekomityi ezili-9. Ngexesha lokuzilolonga kwakho, hlaziya ii-ounces ezi-4-8 rhoqo kwimizuzu engama-20. Kwaye xa ubuyela ekhaya, sela ngokwaneleyo ukuze utshintshe into obilayo - ukuba ulahlekelwa yiponti yobunzima bamanzi ngexesha lokubaleka, yitshintshe ngepinti yamanzi.

Amacwecwe etyuwa awanamsebenzi, utshilo u-Wells. Kodwa ekusebenzeni ngamandla ngaphezu kweyure, uya kufuna i-electrolyte, iityuwa ezinceda umzimba wakho ukuba ugcine amanzi. "Zonke iziselo zomdlalo zinee-electrolyte," utshilo. "Sela eyona incasa kakhulu kuwe."

Ukudinwa kobushushu

Ukuphelelwa ngamanzi emzimbeni okugqithisileyo kukhokelela ekudinweni kobushushu, isifo esixhaphakileyo kubo bobabini iimbaleki ezikhuphisanayo kunye nabenza umthambo rhoqo. Ukuba wenza umthambo ngemini eshushu kwaye uqale ukuziva intloko ebuhlungu, isicaphucaphu, kunye/okanye uboya obuncinane, njengokungathi uphakame ngokukhawuleza, yima ngoko nangoko, uphumle emthunzini, usele amanzi amaninzi. I-wooziness ibangelwa kukwehla koxinzelelo lwegazi, okubangelwa yigazi ukuya eluswini - kwaye akwanelanga ukuya kuwo wonke umzimba wakho - ukuzama ukulawula ubushushu bakho. Ukupholisa phantsi kunye nokuphumla kuvumela igazi lakho ukuba libuye ukusuka kulusu lwakho luye ekujikelezeni ngokubanzi, kwaye ukuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uzisebenzise, ​​ukusela kwakho utywala kakhulu kugcina ivolumu yegazi lakho inyusa uxinzelelo lwegazi, ulibuyisela esiqhelweni).

Ukuba awuzihoyi ezi mpawu, uzibeka emngciphekweni wokubethwa sisifo esibuhlungu, ukuvalwa okusongela ubomi kwenkqubo yolawulo lomzimba. "Isifudumezi senzeka xa uyeka ukubila, ufumane ukubanda okanye ufe isiqaqa," utshilo u-Wells. "Ke lixesha lama-911."

Indlebe yokuqubha

Esi sifo sehlobo siqhelekileyo sisifo kumngxuma wendlebe ongaphandle obangelwa ngamanzi atyebileyo eebacteria. Kulula ukuxilonga: Amaziko eentlungu ahlala kwindlebe engaphandle, kwaye ukuba utsala umphezulu wendlebe yakho, iya kuba buhlungu. Indlebe yakho inokudumba ibomvu.

Uthintelo kukubeka ezantsi iyeza elifanelekileyo, utshilo uMichael Benninger, MD, inkosi ye-otolaryngology kwisibhedlele i-Henry Ford eDetroit. Ukuba wakha wanendlebe yokuqubha ngaphambili, ulungele ukuyifumana kwakhona. "Ke yenza umxube wama-50-50 wokurabha utywala kunye neviniga emhlophe, kwaye ubeke amathontsi ambalwa kwindlebe nganye emva kokuba uqubha," ucebisa uBenninger. Ukurabha utywala kuyoma, kwaye iviniga eneasidi idala imeko yeentsholongwane. Ukuba usulelo lubambekile, umxube wotywala / iviniga unokukuqhomfa xa uthe wawufumana kwangoko. Kodwa kukho amathuba okuba ufumane amayeza amayeza e-antibiotic. “Ukuba kubuhlungu, kukukhupha amanzi, kunye/okanye ukuva kwakho kwehlile, fumana unyango,” utsho uBenninger.

Ukulimala kakhulu

Ngokukhawuleza xa kufika intwasahlobo, sibona i-tendinitis engakumbi, ukuphuka koxinzelelo, ukutsalwa kwemisipha, kunye nokulimala okunye," kusho uLewis Maharam, MD, umongameli weNew York isahluko se-American College of Sports Medicine. "Ukuba awuzange uqhube uqeqesho ebusika, qiniseka ukuba ukhululekile kumdlalo, ungatsibi." Ixesha elininzi olichitha ukolula kunye noqeqesho lwamandla ngoku, ubuncinci obunokubakho ecaleni komonzakalo uza ngoJulayi.

Amadyungudyungu

Uninzi lwamadyungudyungu lubangelwa zizihlangu ezingakulungelanga okanye iisokisi ezimanzi xa zibile, xa ilaphu elimanzi, elinzima likhuhla kulusu lwakho. "Nxiba iikawusi ezenziwe [ngamalaphu afana ne-CoolMax okanye i-SmartWool," kusho uChristine Wells. "Banokuthintela amadyungudyungu kuba abawufunxanga kakhulu ukubila."

Ukuba sele uneblister, zama iqhinga elisetyenziswa ziimbaleki zomgama: Goop Vaseline kwindawo yenkathazo, nxiba iikawusi kunye nezihlangu, uze ubethe indlela. I-sock yakho inokuba yi-gooey, kodwa i-Vaseline iya kunciphisa ukungqubana kwaye iblister ayizukucaphukisa. Ukuba i-blister ithambile, i-Band-Aid okanye iqhekeza le-moleskin okanye isikhumba sesibini (ngaphandle kweVaseline) kufuneka ikunike ukhuseleko olwaneleyo ukuze uqhubeke ubaleka, ukukhwela ibhayisekile okanye ukukhwela intaba.

Nje ukuba ifom blister, xhathisa umnqweno wokuyivelisa. UJohn Wolf, MD, usihlalo wesikhumba e-Baylor College of Medicine, uthi: Ukuba iyazivelela, yigcine icocekile kwaye usebenzise ukhilimu wokubulala iintsholongwane. Ukuba usulelo lungavela, yiya kwagqirha ngoko nangoko: Ngenxa yokuba zisusa indawo enkulu yesikhumba esikhuselayo, iblisters ziba semngciphekweni omkhulu wokufumana usulelo olubi kunokusikwa okuncinci kunye nokukhuhla; ukuba iblister iyasuleleka, yiya kwagqirha kwangoko.

Ukutyala inqindi: Ityhefu ye-ivy, i-oki kunye ne-sumac

Iintshaba zabahambi ngeenyawo kunye neebhayisikile zeentaba, ezi zityalo zibangela irhashalala elibi elinokuhlala iiveki ezimbini. Bayakhula ngexesha lasehlotyeni, bekhula phantse kuyo yonke indawo eMelika ngaphandle kweHawaii, iNevada kunye neAlaska (ityhefu ye-ivy ayikhuli eCalifornia, kwaye i-sumac ifumaneka kuphela eMpuma). Ngenxa yokuba ziyahluka ngokobukhulu kunye nombala ngokuxhomekeke ekubeni ilizwe likhula phi, ityhefu ye-oki kunye ne-ivy kunokuba nzima ukuyichonga. Ngoko kungcono ukuba ugweme nayiphi na isihlahla okanye umdiliya onamagqabi amathathu kwisiqu esinye. (Khumbula isarha endala, "Amagqabi amathathu, makabe njalo" I-krimu entsha ye-counter-the-counter ebizwa ngokuba yi-IvyBlock inceda ukugcina iioyile zezityalo zingangeniswa lulusu, ke kufanelekile ukuzama ukuba uyazi ukuba uya kuba kufutshane nezi zityalo.

Ukuba ucinga uthinte i-oki, i-ivy okanye i-sumac, sukuchukumisa ubuso bakho, amanye amalungu omzimba okanye nabanye abantu kuba ungasasaza iioyile zezityalo ezibangela irhashalala. Yiya ekhaya uhlikihle zonke iindawo ezivulekileyo ngesepha kunye namanzi ashushu; Hlamba ke iimpahla zakho. Ukuba uhlakulela irash erhawuzelayo, ziphathe ngokuziphozisa okumanzi okupholileyo, okumanzi kunye nokhilimu we-hydrocortisone ongaphaya kwamanani ukulwa nokudumba nokubamba. "Ukuba yimeko ebalulekileyo - apho irhashalala lisasazeka ngaphezulu komzimba wakho, ngakumbi ebusweni okanye kufutshane namehlo akho, jonga ugqirha," utshilo uWolf. "Unokufuna i-cortisone yomlomo."

Izilonda ezibandayo / izilonda zomkhuhlane

Ukuba sesichengeni sokukhanya kwelanga kubangela ukuba ezi zilonda zomlomo zincinci zivuthe. Kungenxa yokuba imitha ye-UV iyasabela kwintsholongwane ebandayo ebandayo kwaye ibangele ukuba iphinde isebenze. Ngalo lonke ixesha gcina imilebe yakho iqatywe ngesithambiso somlomo esine-sunscreen. Ukuba ufumana isilonda okanye i-blister yomkhuhlane, qhubeka uyigcine iqatywe nge-balm, kwaye uzame ukunqanda ilanga de lihambe.

Ukutshiswa lilanga

Kulungile, sonke siyayazi indlela ekubaluleke ngayo, kodwa hayi ngokwaneleyo ukuba sisebenzise i-sunscreen: Isinye kwisithathu sabantu abachitha ixesha ngaphandle bengenzi. Okwangoku, iAmerican Academy of Dermatology inika ingxelo yokuba imelanoma- edla ngokunxulunyaniswa nokuvezwa lilanga- iyanda ngokuthe chu, ibanga malunga nama-7,300 aseMelika ngo-1999.

Ungaze uphumele phandle ngaphandle kwe-liberal coating ye-wide-spectrum (ibhloko zombini i-UVA kunye ne-UVB imitha) ye-sunscreen ye-SPF 15 ubuncinane. "Yisebenzise imizuzu engama-30 ngaphambi kokuba uphume endlwini ukuze ibophe eluswini lwakho," utsho uWolf. "Kwaye ukuba uyabila okanye uqubha, sebenzisa i-sunscreen enganyangekiyo ngamanzi, kwaye uphinde uyisebenzise kwakhona kwiiyure ezimbini." Kwakhona, nciphisa ukuba sesichengeni selanga ngokucwangcisa umthambo wangaphandle ngaphambi kwentsimbi ye-10 kusasa okanye emva kwentsimbi yesi-4 emva kwemini, ukuthintela eyona mitha inamandla.

Ukuba awukhathali malunga nokusebenzisa i-sunscreen, unokukwazi ukukhusela intlungu yokutshiswa lilanga ukuba wenza ngokukhawuleza ngokuthatha ibuprofen okanye i-aspirin ngoko nangoko. "Ngenxa yokuba ukushisa kwelanga kuthatha iiyure ezintandathu ukuya kwezisibhozo ukuphuhlisa ngokupheleleyo, unokuyeka ubuninzi bobomvu kunye neentlungu ngaphambi kokuba uqale ngokuthatha ezi zinto zombini. Bobabini bavimba i-prostaglandin, ikhemikhali eyenza ukutshiswa kwelanga, "kusho uWolf. Ucebisa kwakhona ibhafu enamanzi - ingashushu kuba iyakutshisa ulusu olucaphukisayo- lace oatmeal, ulusu olulungileyo. Kwaye ukuba uphuhla lilanga elirhawuzelelayo kwaye liqalise ukuxobuka, uWolf uthi makathathe iBenadryl, eya kuphelisa ukurhawuzelelwa.

Isitofu sokugonya esitsha seLyme Disease

Entlakohlaza nasehlotyeni, amahlathi ashinyene ngesityalo esitsha samakhalane amatsha arhawuzelela umzimba oshushu. Kwaye ukuba ngamakhalane amaxhama okanye amakhalane anemilenze emnyama yoNxweme lwePasifiki, asenokuba athwele isifo seLyme. Nangona singabulali, esi sifo sinokudodobalisa: Iimpawu, ezahluka kakhulu kwaye ezinokungabonakali de kube ziiveki emva kokulunywa, zibandakanya irhashalala "inkunzi yenkomo" (okanye kwindawo yokuluma okanye kwenye indawo), umkhuhlane, iintlungu, Iingqele kwaye, kubantu abanganyangwanga emva kweenyanga ezimbini, isifo samathambo esingapheliyo. (Kukho uvavanyo lwegazi lokubona iLyme, kodwa akusoloko inokuthenjwa.)

Iindaba ezimnandi zabantu abahlala kwimimandla yesifo seLyme (i-East Coast, iMinnesota, iWisconsin kunye nonxweme olusemantla eCalifornia) kukungeniswa kwesitofu sokugonya ngo-1999. ngaphezulu konyaka, nangona abanye oogqirha bayinika ishedyuli yeenyanga ezintandathu. Okwangoku, nxiba impahla ekhanyayo kwaye uhlolisise amakhalane amancinci, ajikelezayo, amnyama emva kokuphuma. Amaziko oLawulo lweZifo acebisa ukuba kusetyenziswe i-insect repellent ene-DEET. (I-DEET yiyo kuphela ikhemikhali egcina ngokukuko amakhalane, kwaye i-CDC ikubona kukhuselekile kumthamo ochaziweyo kwiphakheji yokugxotha.)

Ukuba ufumene ithiki efakwe ngaphakathi, yikhuphe ngocoselelo nge-tweezers kwaye ucoce inxeba nge-antiseptic. Ukuba kuvela irhashalala, iyeza lokubulala iintsholongwane kufuneka lithintele iimpawu ezimbi kakhulu ukuba zingaveli. Ukuba ubanjwe kwangethuba, uyakufuna iiveki ezintathu ukuya kwezine zentsholongwane yomlomo njenge-amoxicillin. Ukuba ubanjwe emva kweeveki ezimbalwa, unokufuna ipenicillin shots iiveki ezine. Ngenxa yokuba ii-antibiotics zingasebenzi kakuhle xa isifo sele sibambekile, unokufuna omnye umjikelo we-antibiotics ngomlomo okanye ngokutofwa.

Izixhobo

Funda: I-American Red Cross yoNcedo lokuQala kunye neNcwadana yoKhuseleko (Omncinci uBrown, 1992); FastAct Pocket Uncedo lokuqala Guide (Ngokukhawuleza, 1999); Isikhokelo esipheleleyo se-Idiot kwiiNkxaso zoNcedo lokuqala (Iincwadi zeAlfa, 1996); Incwadi yoNcedo yokuQala yeNdawo eNgaphandle (Imithombo yeendaba yeLyons, 1998); I-American Medical Association Pocket Guide to Emergency First Aid (Random House, 1993). Ndwendwela: iWebhsayithi ye-American Red Cross, www.redcross.org, kunye ne-Web site ye-American Medical Association, www.ama-assn.org/.

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