Lung natna laka him taka awm i duh em? Hawh teh, he thu hi han sawi teh ang!

Lung natna hi kan ven theih loh thil niin i ngai mai thei. Mahse thudik tak chu, a tam zawkah chuan a thlen loh nan kan veng thei a, a tlem berah chuan a kal zelna chu kan tikhawtlai thei a ni. Lung natna chi hrang hrang a awm a, chung zawng zawng chuan i thinlung hnathawh leh insiam dan a nghawng vek a ni. Lung natna kan hriat leh hmuh tam ber chu coronary artery disease ( CAD ) a ni .

CAD i neih chuan coronary arteries-ah hian thau (fatty deposits) plaque an tih chu a lo awm tawh tihna a ni a, chu chuan oxygen tamna thisen chu i thinlungah a phur a ni. Tui pipe khar ang maiin ngaihtuah la, chu chuan tui luang a ti tlem a ni. Thisen kal dan khap a nih chuan thinlungin a mamawh oxygen a hmu lo. Chutah chuan rilru natna , stable angina ang chi symptoms te chu a lo lang tan thin. Hetiang dinhmun hi a na zual chuan heart attack pawh a thlen thei .

Dik tak chuan heng vein-a thau awmkhawm hi tihtawp vek a harsa hle. A tam zawkah chuan heng thilte hi kan naupan lai atanga intan a ni a, kan tleirawl lai pawhin a ni mai thei. Mahse, he kalphung hi kan tikhawtlai thei a, chu chu he khawlkhawm hi kan thunun thei tihna a ni. Tichuan harsatna lo thleng tur chu kan veng thei a, a tlem berah chuan rei tak kan tikhawtlai thei bawk.

Chuti a nih chuan, heng thinlung natna lakah hian engtin nge kan inven theih ang?

Lung natna laka kan invenna tur thil tam tak a awm a. Ṭhenkhat chu i nitin nunah i dah tel ngai tih dan a ni. A châng chuan damdawi pawh a ngai mai thei. A hnuaia tarlan te hi thinlung natna laka invenna emaw, tihkhawtlai emaw thei tur nunphung inthlak danglamna thenkhat a ni.

1. Meizial zuk, vaping, leh zuk leh hmuam thil dangte lakah inthiarfihlim ngei ang che.

Zuk leh hmuam hi thinlung natna leh stroke vei theihna tur ven theih pawimawh ber pakhat a ni. Bansan chu thil awlsam a ni lo. Mahse, i thinlung leh thisen kalna kawng venhimna atana i tih theih pawimawh ber pakhat a ni. Zuk leh hmuam i hman chuan zuk leh hmuam i hman loh dan tur chungchangah i doctor nen inbiakna neihpui ngei ang che.

Engvangin nge hei hi a pawimawh em em? Hei hi han ngaihtuah teh: Meizial zu mi chuan zu in lote aiin heart attack a vei theihna chu a let hnih aia tam a ni. Meizial hi cardiac death rapthlak tak thlentu lian ber a ni bawk. Ni khatah cigarette pakhat emaw pahnih emaw i in a nih pawhin heart attack leh stroke vei theihna a sang hle. Meizial zu lo pawh nise, mi dangin an zuk laiin secondhand smoke lakah hlauhawmna i la nei thei tho.

2. Zu in tlem

Zu i in chuan a theih ang anga insum tum ang che.

Engvângin nge hei hi a pawimawh? Zu in tam lutuk hian i thinlung leh thisen kalna kawngah harsatna chi hrang hrang a thlen thei a ni. Entir nan:

• Thinlung thawk mumal lo `(Atrial fibrillation)`
• Lung lam chak lohna
• Thisen sang a sang
• Thai

3. Thinlung hrisel ei leh in ei

I ei leh in ah hian inthlak danglamna engemaw zat i siam a ngai dawn a ni. Hemi atan hian doctor/dietitian hnen atangin tanpuina i dil thei ang. Tichuan, eng inthlâk danglamna nge i siam thuai theih tih i hre mai ang.

Thinlung hrisel ei tur atana tips thenkhat chu hetiang hi a ni:

Heng thilte hi i ei leh in ah hian belh leh la:

• Omega-3 fatty acids tamna ei tur (hengte hi thau tha tak tak an ni). Entirnan: sangha hriak, salmon, flaxseeds, almonds, walnuts te.
• Thlai leh thlai thar te. Chungte chuan ei tur tha tam tak a pe che a ni. Tin, soluble fiber an nei tam hle bawk a, hei hian thinlung natna vei theihna a ti tlem a ni .
• Oil tha tak tak, entirnan (extra virgin olive oil) . Mahse, chaw siamna atana hman, chawhmeh siamna atana hman emaw, chawhpawlh emaw atana hman hunah chuan a tlem berah hman tur a ni.
• Thlai chi hrang hrang . Entirnan: bran chhang, brown rice.

Heng thilte hi tihtlem emaw, tihbo emaw vek rawh:

• Processed foods (prepackaged meals ang chi) leh fast foods te. Heng ei tur te hi saturated fat , trans fat, leh sodium (salt) te a tam fo thin. Tin, sa sen pawh tihtlem bawk ang che. Chu ai chuan vawk thau lo emaw, sangha emaw ei zawk rawh.
• Table atang chuan chi chu la chhuak rawh. Chaw siam dawnin chi telh loh tur. Sodium tlem nei thil thlang rawh.
• Chaw tam tak, thau nei lo tia ziak chu ei tur tha tak angin a lang thei a, mahse sugar a tam thei hle. Label ngun takin chhiar la, low-sugar dessert emaw thei thar emaw thlang rawh.
• Nutritional low-nutritional oil, palm oil te hian saturated fat a pai tam hle a, hei hi i hriselna atan a tha lo hle.LDL cholesterol level a tisang thei a ni. Hydrogenated oil, margarine leh shortening thenkhatah pawh a tha lo hle.

Engvangin nge heng chaw ei hi a pawimawh em em? Lung hriselna atana tha ei tur hian i thinlung mamawh nutrients a pe a ni. Ei leh in hrisel hian i thisen sang tisangtu leh i thisen kalna kawng tikhawtlai thei thilte a tikhawtlai a ni. Diet pakhat hlawkna finfiah chu Mediterranean diet hi a ni .

4. I cholesterol zawng zawng, LDL (bad) cholesterol, leh triglyceride level tihhniam.

Lipid panel hi i thisena thau chi hrang hrang, cholesterol leh triglycerides te tehna test a ni. A tlangpuiin, i lipid panel result chu heng range chhungah hian dah tum ang che:

• Cholesterol zawng zawng: 200 mg/dL aia tlem.
• LDL cholesterol: Lung lam natna i neih chuan 70 mg/dL aia tlem.
• LDL cholesterol: Lung lam natna vei theihna sang tak i neih chuan 100 mg/dL aia tlem.
• LDL cholesterol: Midang zawng zawng tan 130 mg/dL aia tlem.
• Triglycerides: 150 mg/dL aia tlem a ni.

Heng number te hian eng nge a awmzia tih hi doctor nen sawiho la, hrisel level-a an awm loh chuan tihchangtlun nan i tih theih dan tur sawiho rawh.

Engvângin nge hei hi a pawimawh? LDL cholesterol hi “tha lo” a ni a, a chhan chu i thisen kalna kawng (atherosclerosis)-a thau awm tamna a thlen avangin. Hei bakah hian scientist-te chuan total cholesterol leh triglyceride level sang hian thinlung natna vei theihna a tipung bawk tih an hmuchhuak bawk.

5. I HDL (tha) cholesterol level tihsan

HDL cholesterol chungchang sawi dawnin heng level-ah hian dah tum ang che:

• Mipa tan: A tlem berah 45 mg/dL.
• Hmeichhia tan: A tlem berah 55 mg/dL.
• Puitling zawng zawng tan chuan lung natna laka invenna tha ber chu 60 mg/dL aia tam a ni.

Engvângin nge hei hi a pawimawh? HDL cholesterol hi cholesterol “tha” a ni. I taksa atanga LDL cholesterol tha lo tam lutuk chu a paih chhuak thei a ni. I HDL level a san chuan thinlung natna lakah a veng thei che a ni. I level a hniam chuan i risk a sang zawk.

6. Thisen sang control

I thisen sang chu 120/80 mmHg emaw a hnuai lamah emaw dah tum ang che. Mahse, i doctor chuan i kum leh damdawi lam dinhmun dangte a zirin he thiltum hi a siamrem thei a ni.

I thisen sang control nan hengte hi ti rawh:

• Sodium tlem ei tur ei rawh.
• I taksa rihna hrisel tak, i duh ang angin vawng reng ang che.
• Zu in hi tihtlem rawh.
• Doctor-in a pek chuan a damdawi ei tur dik takin ei tur a ni.

Engvângin nge hei hi a pawimawh?Blood pressure chu i thisenin i thinlung a na apianga i thisen kalna kawng (arteries)-a pressure a pek thin kha a ni. Pressure a san chuan i thinlung leh kal (kidney) te hian nasa zawkin hna an thawk a ngai a ni. Hetianga rei tak a awm chuan a hnuaia hlauhawmnate hi a pung zel a ni:

• Lung natna
• Lung lam chak lohna
• Kal natna
• Thai

7. Zunthlum control

I doctor nen i target blood sugar leh hemoglobin A1C level chungchang sawipui rawh. Tichuan, chu thiltum thlen theih nân ruahmanna siam rawh.

Engvângin nge hei hi a pawimawh? Zunthlum vei te hi lung natna vei an tam zawk. Hei hi a chhan chu zunthlum hian natna hrang hrang a neih theihna a tipung a, chungte chu:

• Thisen sang a sang
• Cholesterol sang tak a ni
• LDL (tha lo) cholesterol sang
• Triglycerides a tam hle
• HDL (tha) cholesterol hniam

8. I taksa rihna hrisel tak, i duh angin vawng reng ang che.

I tan chuan taksa rihna hrisel chu eng nge a nih tih i doctor nen sawiho rawh.

A tlangpuiin, heng thiltumte hi hre reng ang che:

• Body Mass Index (BMI) hi 18.5 leh 24.9 inkar a ni. (He BMI target hi population hrang hrangah a inang lo thei. I target chungchang hi doctor nen sawiho rawh.)
• Mipa tan chuan waist circumference inches 40 aia tlem lo.
• Hmeichhia tan chuan waist circumference inches 35 aia tlem lo.

Engvângin nge hei hi a pawimawh? Taksa rit lutuk (a bik takin i kawr vela thau) phur hian i thinlung leh thisen kalna kawngah harsatna a siam a ni. Hetiang dinhmun a thlen thei a ni:

• Thisen sang a sang
• Cholesterol sang tak a ni
• Triglycerides a tam hle
• Zunthlum vei theihna a tipung.

9. Nilengin tlem tal active takin awm rawh.

Ni khatah minute 30 tal, kar khatah ni nga chhung taksa chakna (moderate-intensity physical activity) nei rawh. Hei hian chak taka kal emaw, tui chawi emaw ang chi thilte pawh a huam thei. A nih loh leh, ni khatah minute 25 chhung, kar khatah ni thum chhung taksa tihchakna (tlan ang chi) chak tak nei rawh. Vawi khatah i ti vek lo a, mahse minute 10-15 chhunga burst tenau takah i ti a nih pawhin a hlawkpui tho tho.

Tin, nitin nunphungah movement tam zawk dah belh theih dan tur zawng bawk ang che:

• Darkar tin tho la, i taksa chu han hrual la, tlem tal kal kual rawh.
• Shopping i kal dawnin i car chu luhna atanga hla deuhah dah la.
• Elevator ai chuan stairs hmang zawk rawh.
• A theih phawt chuan lirthei khalh ai chuan kein kal rawh.

Pawimawh: Taksa tihchak thar i tan hmain emaw, i thiltih dan level i thlak hmain i doctor nen inbiakna neih hmasa phawt ang che. A tlangpuiin i activity level tihsan zauh zauh hi i tan a him ber.

Engvângin nge hei hi a pawimawh?Lung natna laka invenna atan taksa chakna hi a pawimawh hle a, a chhan chu:

• I taksa pum puia thisen pump chhuahna kawngah i thinlung hian a tichak zawk a ni.
• Lung natna thlen thei thil tam tak (thisen sang, cholesterol sang, thau lutuk/thau lutuk) venna emaw control emaw a pui thin.

10. I damdawi ei tur chu a pek ang chiah chiah ei rawh.

I damdawi chu i doctor-in a hrilh ang chiah chiah, a hun takah leh a hun dik takah ei rawh. I damdawi atanga hlawkna tam ber i hmuh theih nan nitin hun khatah ei la, thupek dang eng pawh zawm rawh.

Engvângin nge hei hi a pawimawh? A châng chuan, thisen sang emaw, cholesterol sang emaw ang chi, hlauhawma awm thei dinhmunte control nân damdawi i mamawh ṭhin. Chutiang a nih chuan i doctor nen eng damdawi nge i mamawh a, engvangin nge i mamawh tih sawi rawh.

11. Ṭanpuina i mamawh chuan sawi rawh.

Lung natna laka invenna tur daltu i neih chuan (entir nan, ei tur hrisel zawng emaw, exercise hun neih loh emaw) i doctor nen inbiakna neih a tha. Amah hian hmun hrang hrangah a refer thei che a ni:

• Khawtlang level-a ei leh in programme emaw, ei leh in bank emaw.
• Counselling service hrang hrang pek a ni.
• Ei leh in lama mithiamte.
• Chaw siam dan leh ei tur ruahmanna chungchanga hriat tur pe thei hmun.
• Support group hrang hrangte.

Engvângin nge hei hi a pawimawh? Mahni thawhrimna hmangin thinlung natna i neih theihna chu i tihtlem theih laiin, inthlak danglamna siam duh mai mai chu a tawk lo. Chaw hrisel i hmuh tlem leh thil dang i neih loh chuan thinlung hriselna atana thutlukna siam theihna i neih theihna a nghawng vek a ni.

12. Kum khatah vawi khat tal medical checkup neih thin ang che.

Kum tin doctor hmu turin appointment siam rawh. I vital signs te chu a enfiah ang a, i hriselna zawng zawng a zirchiang ang. Tin, i cholesterol, thisen sugar leh level pawimawh dangte tehna atan thisen test vawi engzat nge i neih tur tih a hrilh bawk ang che.

Engvângin nge hei hi a pawimawh? Doctor i pan fo chuan i doctor chuan thinlung natna chhinchhiahna hmasa ber a hmu thei a ni. Natna tam tak ang bawkin, natna i kai hma poh leh enkawlna hlawhtling tak i dawn theihna a sang zawk.

13. I stress kha thunun rawh.

Exercise, meditation, yoga, music ngaihthlak ang chi thil tih hmangin i stress level tihtlem rawh. Hengte hi stress chhanna atana zu ei tam emaw, zu in emaw ai chuan a tha zawk. Thâwk thûk tak leh taksa tihzauh hian stress a tihziaawm thei bawk. I ran vulh nen minute 10 chhung inkhelh pawhin a pui thei bawk.

Engvângin nge hei hi a pawimawh? Stress i neih chuan i thisen sang a sang thei.

14. I mamawh mut chu hmu rawh.

Puitling chuan zan tin darkar sarih atanga darkar kua mut a mamawh a. Hei hi nun buai tak nei tam tak tan chuan a harsa thei hle. I mut that theih nan nitin taksa tihchak tum la, mut hmain electronic screen en loh tur.

Engvângin nge hei hi a pawimawh? Mut tam loh hian thinlung natna thlen thei dinhmun a tipung a, chu chu zunthlum, BMI sang, leh thisen sang te hi a ni.

Lung natna hi tihdanglam theih a ni em, tihdam theih a ni em?

Vawikhat coronary artery disease i neih chuan i reverse thei lo. Tin, damdawi pawh a awm lo. Mahse nunphung thlak danglam leh damdawi ei hian natna chu a thunun thei a, a zual zel tur pawh a titawp thei bawk. Scientist-te chuan damdawi thar leh enkawlna thar an zirchiang reng a. Tunah hian beiseina nei tur chhan kan nei tawh a ni:

• Lung natna laka invenna tur emaw, tihkhawtlai nan emaw thil tam tak tih theih a awm.
• Enkawlna hian dam rei zawk leh nunphung tha zawk i neih theih nan a pui thei che a ni.

Lung natna laka invenna hi a pawimawh ber a ni. Mahse, i thlak danglam theih loh risk factor a awm avangin a theih reng reng lo mai thei. Tin, kan thawhrimnaah hian tihkhawtlai kan tawk vek bawk.

Lung natna laka inven dan zir a pawimawh a, chutiang tur chuan hma lak a pawimawh. Mahse, i theihtawp chhuaha i duh ang result a chhuah loh chuan, tanpui thei tur enkawlna a awm tih hre reng ang che.

Kan tihdanglam theih loh thinlung natna thlen thei thilte chu engte nge ni?

Lung natna thlen theihna tur risk factor tam tak a awm a. I doctor-in “nonmodificable risk factors” chungchang a sawi i hre tawh mai thei. Hengte hi risk factor i thlak danglam theih loh a ni. Entîr nân, kum upa lam, menopause paltlang te, chhûngkuaa thinlung natna nei emaw, natna khirh tak tak nei emaw a nih chuan.

Heng risk factors te hi thlak danglam thei lo mah la, i neih leh neih loh hriat a pawimawh. A chhan chu heng risk factors te hi a inzawm khawm chuan a pumpui risk a sang chho zel a ni. Heng risk factors danglam thei lo te hi i neih chuan i nunphung nena inzawm risk factors te hi control a pawimawh zawk.

Eng damdawi lam thil dang nge thinlung natna ka vei theihna tipung?

Hriselna lama harsatna thenkhat chuan thinlung natna vei theihna a tipung a ni. Chung zingah chuan:

• Thinlung thawk mumal lo `(Atrial fibrillation – Afib)`
• Kal natna rei tak (CKD) .
• Zunthlum (type I leh II pahnih – `(Diabetes – type I leh type II)`)
• Natna hlauhawm tak tak (e.g. autoimmune natna emaw HIV emaw) .
• Naupai laia zunthlum vei
• Thisen sang a sang
• Cholesterol sang tak a ni
• Nau neih lai (peripartum cardiomyopathy) a awm
• Preeclampsia leh naupai harsatna dang, atherosclerotic cardiovascular disease vei theihna a tipung
• Mut theih lohna (sleep apnea) a ni
• Vascular dementia a awm thei

Heng zinga pakhat tal i neih chuan i doctor nen thinlung natna i vei theihna tur i tihziaawm theih dan tur sawipui rawh.

Mi tam tak chuan thinlung natna vei theihna tur risk factor pakhat emaw a aia tam emaw an nei a. Tin, nunphung tihdanglam chu thil harsa tak a ni thei bawk. Mahse, nunphung inthlâk danglamna tê tê pawh hian danglamna nasa tak a thlen thei tih hre reng ang che. Hun kal zelah a belhchhah theih tur inthlak danglamna tenau leh awlsam tak takte chu i doctor nen sawiho rawh.

Lung natna i veng thei emaw, i tikhawtlai thei tih hriat hi mi tichaktu chak tak a ni. Mahse, i theihtawp chhuahin i duh ang result a chhuah loh chuan i beidawng mai thei. Chutiang a nih chuan, i doctor nen inthlâk danglamna dang i tih theihte chu sawipui rawh. Tin, damdawi hian i awmna leh i awm duhna hmun inkar inthlauhna chu a titawp thei em tih zawt bawk ang che.

A tawi zawngin, kan hriat reng tur thil (Take-Home Message) .

Okay, chuvangin kan sawi tawh atang hian thinlung natna hi nghah mai mai a ni lo tih hi i hriat chian tur a ni.

I thinlung humhim nan vawiin atang hian i tih tan theih tur thil a awm!

• Meizial zuk kha bansan vek rawh. Hei hi i tih theih tha ber a ni.
• Ei leh in hrisel tak hmang rawh. Chi, sugar leh oil tihtlem la, thei, thlai leh fiber tamna ei tur tam zawk ei rawh.
• Insawizawi. Nitin taksa hi tlem tal chet a pawimawh hle.
• I rihna control rawh.
• I thisen sang, cholesterol leh sugar level te chu control la. Hemi atan hian damdawi i mamawh a nih chuan uluk takin ei thin ang che.
• Stress tihziaawm rawh.
• Mut tha rawh.
• Kum khatah vawi khat tal doctor hmu la, checkup la.

Heng zawng zawng hi vawi khata tih chu a harsa ang tih a rinawm. Mahse, a tlem berah bul tan rawh. Thil tih dan pakhat chauh thlak rawh. Danglamna nasa tak a thlen dawn a ni. I thinlungin lawmthu a sawi ang che!