Bɔku pan wi kin mek nyu tin dɛn we wi kin disayd fɔ du pan spɛshal de dɛn lɛk Nyu Ia ɔ batde. Yu kin de tink tin dɛn lɛk, “Dis tɛm a go lɔs mi wet,” “A go bigin fɔ du ɛksɛsayz ,” “A go kɔntrol di we aw a de it.” Dis rezolyushon na big tin. Bɔt, bifo wi bigin dis waka, wi nid fɔ du sɔntin we rili impɔtant. Dat min se, fɔ no ustɛm wi de bigin dis waka. Fכ bi prεsis, fכ gεt klia כndastandin fכ di kayn we aw yu hεlth de naw, dat na di ‘bεslayn’. If yu nɔ gɛt am, no we nɔ de fɔ no aw yu de go bifo. So tide, lɛ wi tɔk bɔt wetin wi nid fɔ no bɔt wisɛf bifo wi le di fawndeshɔn fɔ gɛt wɛlbɔdi layf.
Lɛ wi luk fɔs pan di wet ɛn di wes we de rawnd wi.
We i kam pan wɛlbɔdi biznɛs, nɔto jɔs di nɔmba we de na di skel impɔtant. Bɔt yu wet na impɔtant tin we de sho se yu gɛt bɔku sik dɛn lɛk at sik, kansa, ɛn at at sik.
Fɔ no if yu wet de na wɛlbɔdi lɛvɛl, fɔs wet yusɛf. Dɔn yu nid fɔ no yu bɔdi mas indeks, ɔ `BMI (Body Mass Index).` Dɛn kin yuz dis fɔ kɔl if yu gɛt wɛlbɔdi wet fɔ yu ayt. Bikɔs, if pɔsin wet 60 kilo, i kin afɛkt pɔsin we lɔng 6 fit ɛn pɔsin we lɔng 5 fit difrɛn we dɛn. Jɛnɛral wan, dɛn kin tek wan wɛlbɔdi BMI bitwin 18.5 ɛn 24.9 .
Neks, grap wan tep we yu kin yuz fɔ mɛzhɔ. Ivin if yu BMI nɔmal, if yu gɛt bɔku fat rawnd yu wes (abdominal obesity) de mek yu gɛt Tayp 2 Dayabitis ɛn at sik. Man we gɛt wɛlbɔdi fɔ gɛt 40 inch ɔ smɔl pas dat. Fɔ uman, di figa fɔ bi 35 inch ɔ smɔl pas dat.
Tin dɛn fɔ no bɔt blɔd tɛst
If yu nɔ no yu kɔlɔstrel lɛvɛl (inklud gud kɔlɔstrel `HDL` ɛn bad kɔlɔstrel `LDL`), blɔd prɛshɔn, ɛn blɔd shuga lɛvɛl, naw na di tɛm fɔ go to yu dɔktɔ. Dis na di nɔmal valyu fɔ big pɔsin we gɛt wɛlbɔdi.
Impɔtant: Dɛn tin ya na jɔs avrej valyu dɛn. Dipen pan yu wɛl bɔdi kɔndishɔn naw, yu dɔktɔ kin gi yu difrɛn nɔmba ɛn di tin dɛn we yu want fɔ du. So, i impɔtant fɔ tɔk to yu dɔktɔ bɔt dis.
| Tɛst | Rɛnj we gɛt wɛlbɔdi |
|---|---|
| Blɔd Prɛshɔn | I fɔ smɔl pas 120/80 mmHg |
| Tɔtɔl Kɔlestɔl | I fɔ smɔl pas 200 mg/dL. |
| Glukɔs we de na di blɔd we yu de fast | I fɔ smɔl pas 100 mg/dL. |
Aw di ɛksesaiz tan lɛk?
Ɛni tin we yu de du fɔ yu bɔdi bɛtɛ pas fɔ nɔ du natin. Bɔt akɔdin to di gaydlain , big pipul dɛn fɔ gɛt at le 2 1/2 awa ɛksesaiz we gɛt mɔdaret-intɛnsity insay di wik. Dat min se ɛksesaiz we de mek yu strɛs smɔl ɛn we de mek yu swet.
If yu nɔto pɔsin we de go jim, dat fayn. Bɔt fɔ si aw yu de waka ɛvride, tray fɔ yuz pedomita fɔ wan wik. Bɔku fon dɛn gɛt dis ap. Bɔku masta sabi bukman dɛn kin se yu fɔ waka fɔ lɛk 10,000 stɛp so ɛvride. Dat na lɛk 5 mayl (8 kilomita).
Tek tɛm wit it ɛn drink bak.
Di tin we lɛf na yu pikin in plet, di snek dɛn we yu kin it we yu de mit na ɔfis... Wi kin fɔgɛt dɛn smɔl smɔl tin ya izi wan. Bɔt as tɛm de go, dɛn smɔl smɔl tin ya kin ad pan dɛn fɔ gɛt big impak.
Fɔ tɔk mɔ bɔt wetin de go insay yu mɔt, rayt ɔl wetin yu de it ɛn drink na wan jɔnal fɔ at le sɔm dez. Yu kin yuz wan smart fon ap bak. Bi di ditel as yu ebul. Bifo yu rayt "A it biskit," rayt tin dɛn lɛk " A it 4 krim krak biskit wit ti ." Dɔn bak, if yu rayt ustɛm yu it, usay yu it, udat yu bin de wit, ɛn aw yu bin de fil, i go izi fɔ ɔndastand di we aw yu de it .
Nɔ fɔgɛt bɔt wetin yu de drink, jɔs lɛk wetin yu de it. Drink dεm we gεt shuga (`sכft drink`) εn `εnεji drink` fulכp wit `εmpty kalori` we nכ gεt nyutrishכnal valyu. Dɛn tin ya na di men tin we kin mek pɔsin fat.
Bɔt nɔ stɔp fɔ drink wata. Fɔ mek big pɔsin gɛt wɛlbɔdi, i fɔ drink lɛk 8 glas wata ɛvride.Yu nid fɔ drink. If yu fɔgɛt fɔ drink wata, rayt di wata we yu de drink na yu it dayari. Nɔ fɔgɛt bɔt rɔm. Uman dɛn nɔ fɔ gɛt pas wan `drink` wan de. Fɔ man dɛn, di maksimam na tu.
Aw yu slip de?
Bɔrku big pipul dɛn nid fɔ slip fɔ 7-9 awa ɛvride. Bɔt dis kin difrɛn frɔm wan pɔsin to ɔda pɔsin. If yu slip we yu de drayv, du yu wok dɛn we yu de du ɛvride , ɔ abop pan kafin (lɛk kɔfi ɔ ti) fɔ mek yu ebul fɔ liv di de, yu nɔ go ebul fɔ slip fayn.
Fɔ rayt bɔt yu slip na fayn fɔs tin we yu fɔ du. Difrɛn divays ɛn `ap` dɛn de fɔ dis bak.
Aw yu fil
Yu maynd wɛlbɔdi impɔtant jɔs lɛk aw yu bɔdi impɔtant. Infakt, dɛn tu tin ya gɛt sɔntin fɔ du wit dɛnsɛf. We yu maynd nɔr fayn, i kin mek yu nɔr gɛt bɛtɛ trɛnk ɛn fɔ pe atɛnshɔn, ɛn i kin ivin mek yu gɛt at sik mɔr.
If yu kin fil strɛs, wɔri, ɔr wɔri ɔltɛm ɛn nɔr kin ebul fɔ no aw fɔ kɔmɔt pan dis, go to pɔrsin wae sabi bɔt mɛntɛl hεlth fɔ ɛp yu. I nɔ de ɛva bi sayn fɔ se pɔsin wik.
Di wan dɛn we de sɔpɔt yu
Udat go ebul fɔ sɔpɔt yu pan dis waka?
Yu yon dɔktɔ.
E fayn fɔ gɛt dɔktɔ wae yu kin trɔst ɛn aks fɔ advays bɔt ɛni wɛl bɔdi prɔblɛm wae yu kin gɛt. If yu nɔ gɛt wan, mek am prɔyoritɛt fɔ fɛn wan. Yu praymar kia na di wan we go mɛmba yu bɔt yu vaysin, kɔlestɔl tɛst, mammogram, ɛn kɔlon skɔpi, ɛn ɛp yu fɔ du dɛn di rayt tɛm. If yu gɛt wan sik we de te yu, yu kin nid bak fɔ go to spɛshal dɔktɔ (e.g., ɛndokrinɔlɔjis ɔ kadiɔlɔjis).
Soshal sɔpɔt
Dis na tin bak we rili impɔtant. If yu gɛt padi ɛn fambul dɛn we de sɔpɔt yu gol ɛn ɛnkɔrej yu, dat go gi yu bɔku trɛnk fɔ kɔntinyu dis waka. Sɔntɛm yu padi we go kam fɔ ɛksesaiz wit yu, pɔsin we yu kin tɔk to bɔt ɛnitin we de na yu maynd, go mek dis joyn izi pas aw yu tink.
Mɛsej we dɛn kin kɛr go na os
- No yu nɔmba dɛn: No bɔt yu wet, BMI, yu wɛst, blɔd prɛshɔn, blɔd shuga, ɛn kɔlɔstrel lɛvɛl. Dis na di besik mak dɛm fɔ yu wɛlbɔdi joyn.
- Trak yu abit dɛn: Kip yu jɔnal fɔ wetin yu de it, drink, ɛksesaiz, ɛn slip fɔ sɔm dez. Dis go ɛp yu fɔ no di say dɛn we yu nid fɔ chenj.
- Nɔ fɔgɛt bɔt mɛntɛl hεlth: Mεntenal hεlth impɔtant jɔs lɛk aw fyzikal hεlth impɔtant. Nɔ shem fɔ go to pɔsin we sabi du in wok if nid de.
- Bil sɔpɔt sistɛm: Dɔktɔ we yu kin trɔst ɛn fambul ɛn padi dɛn we de ɛnkɔrej yu go bi big trɛnk na yu wɛlbɔdi layf.
- Dis na jɔs fɔ bigin: mɛmba se dis asɛsmɛnt nɔ min fɔ jɔj yu, bɔt fɔ sho yu di rayt rod fɔ gɛt wɛlbɔdi tumara bambay.
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