Kodi munthu wamkulu m'nyumba mwanu nthawi zambiri amagwa? Mutha kuletsa izi ndi kuwunika zoopsa za kugwa!

Tonse tamva ndipo mwina tawona agogo athu akugwa pamene akuyenda. Nthawi zina timaganiza kuti, "O, ndi momwe zimakhalira tikamakula, tiyenera kusamala pang'ono." Koma mukudziwa, kugwa kumeneku si chinthu chongoganizira mophweka. Ngakhale kugwa kamodzi kokha kungayambitse chinthu chachikulu, monga kusweka kwa fupa (`(Kusweka)`), ndipo nthawi zina kuvulala mutu kapena kuwonongeka kwa ubongo. Chifukwa chake ndikofunikira kwambiri kusamala pang'ono pa izi, makamaka tikamaganizira za akulu athu okondedwa.

Ndiye kodi kuwunika kwa chiopsezo cha kugwa kumeneku ndi chiyani?

Mwachidule, kuwunika zoopsa za kugwa ndi njira yomwe dokotala wanu amakuwunikirani kuti adziwe chiopsezo chanu chogwa. Monga momwe timachitira kukonza galimoto nthawi ndi nthawi ndikukonza zolakwika zake, thupi lathu limasintha tikamakalamba, kuzindikira zoopsa zatsopano zomwe zimabwera nazo, ndikuchitapo kanthu kuti zithetsedwe. Izi zingakuthandizeni kupewa kugwa.

Nchifukwa chiyani izi (Kuwunika Zoopsa za Kugwa) n'zofunika kwambiri?

Mwina mukuganiza kuti, "Chabwino, kodi zimandithandiza bwanji kudziwa kuti zilipo?" Taganizirani mfundo izi:

• Mukhoza kuchepetsa chiopsezo chanu chogwa: Mukadziwa bwino zinthu zomwe zingakupangitseni kugwa, zimakhala zosavuta kuzipewa.
• Mukhoza kudziwa zomwe zimayambitsa mavuto anu: Si anthu onse omwe amagwa mofanana. Mukamvetsa zomwe zimakukhudzani, mutha kuchitapo kanthu kuti muthane nazo.
• Mukhoza kukhala odziimira pawokha, odziimira pawokha, komanso ochita zinthu mwachangu momwe mungathere: N'zovuta kuchita ntchito za tsiku ndi tsiku pamene nthawi zonse mumaopa kugwa. Mukamaliza kuwunikaku, mutha kuthana ndi manthawo ndikukhala mosangalala.
• Mukhoza kukhala ndi moyo wathanzi komanso wodziyimira pawokha: Kodi zingakhale zomvetsa chisoni bwanji ngati mutasweka mwendo chifukwa cha kugwa ndipo mwagona pabedi? Izi zimathandiza kupewa zinthu ngati zimenezi.

Anthu ambiri amaganiza kuti kugwa ndi chinthu chachibadwa komanso chosapeweka tikamakalamba. Koma si zoona. Kugwa kwambiri kumatha kupewedwa! Zimangofunika kuwunika zoopsa moyenera ndikuchitapo kanthu kofunikira.

Ndani akufunikira Kuwunika za Chiwopsezo cha Kugwa?

Ndibwino kuti munthu aliyense wamkulu wazaka 65 kapena kuposerapo aziyezetsa pang'ono chiopsezo cha kugwa. Mukapita kwa dokotala, angakufunseni mafunso monga awa:

• "Kodi mukumva ngati simuli bwino, kaya mutayima kapena mukuyenda?"
• "Kodi mwagwapo kamodzi pachaka chathachi?"
• "Kodi nthawi zonse mumaopa kapena mumakhala ndi nkhawa yoti mungagwe?"

Ngati muyankha "inde" pa funso lililonse mwa awa, dokotala wanu angakulangizeni kuti mupite ku "kuwunika kwathunthu kwa chiopsezo cha kugwa", komwe kudzayang'ana izi mozama pang'ono.

Kodi kuwunikaku kuyenera kuchitika kangati?

Malinga ndi malangizo ochokera ku mabungwe osiyanasiyana azaumoyo, ndi bwino kuchita izi kamodzi pachaka . Komabe, kutengera matenda ena omwe muli nawo, zaka zanu, komanso ngati munagwapo kale, dokotala wanu angakulangizeni kuti muyesedwe kangapo, mwachitsanzo, miyezi isanu ndi umodzi iliyonse.

Ndi zinthu ziti zomwe zimawonjezera chiopsezo changa chogwa?

Pali zinthu zambiri zomwe zingayambitse kugwa. Tiyeni tiwone zazikulu.

Zifukwa zakuthupi ndi thanzi:

• Ukalamba: Pamene tikukalamba, minofu yathu imafooka, maso athu amachepa pang'onopang'ono, kumva kwathu kumathanso kuchepa, nthawi yathu yochitira zinthu imachepa, ndipo zimakhala zovuta kukhalabe olimba. Zonsezi zimawonjezera chiopsezo chogwa.
• Mavuto a kulinganiza zinthu: Anthu ena amamva kusakhazikika ngakhale atayimirira molunjika. Angamve ngati akugwedezeka akuyenda. Ichi ndi chifukwa chachikulu chomwe chimayambitsa kugwa.
• Matenda a kuyenda: Anthu ena amayenda pang'onopang'ono kwambiri, ena amayenda mofulumira ndi masitepe ang'onoang'ono, ena amayenda ndi miyendo yawo yotambasula, ndipo ena amayenda ngati bedi. Kusintha kumeneku timakutcha "matenda a kuyenda". Izi zingathandizenso kuti zikhale zosavuta kugwa pa chinthu pansi, kutsetsereka, ndi kugwa.
• Kusokonezeka maganizo (kulephera kuzindikira bwino): Anthu akamakalamba, kukumbukira kwawo kumatha kuchepa ndipo angavutike kulabadira chinthu chimodzi. Vutoli limatchedwa kuchepa kwa chidziwitso pang'ono. Izi zingawapangitse kugwa akuyenda, kukwera masitepe, kapena kuyenda m'nyumba.
• Kugunda kwa mtima: Pamene mtima wayamba kugunda mofulumira mwadzidzidzi, kapena kugunda mofulumira kwambiri, kapena kayimbidwe ka kugunda kwa mtima kakusintha, mungamve chizungulire ndi kukomoka.
• Kutsika kwa magazi m'thupi: Kodi mumamva chizungulire kapena mutu wopepuka mukayimirira mwadzidzidzi pabedi, pampando, kapena mutakhala? Anthu ambiri akumanapo ndi izi. Chifukwa chake ndi chakuti kuthamanga kwa magazi kumatsika mwadzidzidzi mukasintha malo. Izi zimadziwika kuti orthostatic hypotension. Ichi ndi chifukwa chachikulu cha kugwa.
• Kulephera kuona bwino: Ngati maso anu ali ofooka, simungathe kuona zopinga patsogolo panu, masitepe, kapena zinthu zazing'ono pansi. Kenako, mumakhala ndi mwayi woti mugwidwe nazo ndikugwa. Matenda monga ma cataract ndi glaucoma amakhudzanso izi.

Zifukwa zina zakunja ndi zokhudzana ndi moyo:

• Ngozi zapakhomo: Iyi ndi imodzi mwa malo omwe anthu ambiri samawaganizira , koma ndi imodzi mwa malo oopsa kwambiri. Taganizirani izi:
• Zoseweretsa, manyuzipepala, nsapato, mawaya, ndi zinthu zina zonse zili paliponse.
• Monga malo omwe kulibe kuwala, makamaka tikapita kukhitchini kapena kuchimbudzi usiku.
• Makapeti oterera, makapeti, pansi popukutidwa, pansi pa matailosi.
• Bafa lili ndi malo otsetsereka, sopo komanso madzi pansi.
• Kusowa kwa ma handrails pamakwerero, m'mphepete mwa masitepe osweka.
• Mipando ndi matebulo omwe sali okwera mokwanira.
• Kukwera pampando kuti akatenge zinthu kuchokera m'mashelufu omwe ali pamwamba pa khitchini.

"Mnzathu, Azakhali Soma, adagwera pa kapeti kakang'ono komwe kanali pansi akupita ku bafa usiku watha ndipo adagwa. Mwamwayi, sanavulale kwambiri, koma dzanja lake linali litavulala kwambiri. Zikuoneka ngati chinthu chaching'ono, koma zitha kukhala vuto lalikulu, eti?"

• Mankhwala ena: Mankhwala ena omwe mumamwa angayambitse chizungulire, kugona tulo, kufooka, komanso kulephera kukhala bwino. Mwachitsanzo:
• Mankhwala oletsa kuvutika maganizo
• Mankhwala operekedwa pa matenda ena amisala ('Antipsychotics')
• Benzodiazepines (mankhwala omwe amakuthandizani kugona ndi kuchepetsa nkhawa)
• Mankhwala ena ochepetsa ululu
• Mankhwala ena a kuthamanga kwa magazi (makamaka pachiyambi)

Choncho, ndikofunikira kuuza dokotala wanu za mankhwala onse omwe mumamwa (ngakhale mavitamini ndi mankhwala a Ayurvedic).

• Kusowa kwa Vitamini D: Vitamini D ndi yofunika kwambiri pa mphamvu ya mafupa athu komanso kugwira ntchito kwa minofu yathu. Ngati palibe vitamini D wokwanira m'thupi (kusowa kwa Vitamini D), mafupa amafooka ndipo amatha kusweka mosavuta ngati mutagwa. Komanso, chifukwa cha kufooka kwa minofu, kulimba mtima kungachepenso.
• Kugwa m'mbuyomu: Ngati munagwapo kale, mungakhale ndi mwayi wogwanso. Izi zitha kukhala chifukwa cha kuvulala komwe munagwapo kale, kapena chifukwa chakuti mwasintha njira yanu yoyendera ndi kuchita zinthu za tsiku ndi tsiku chifukwa choopa kugwanso.
• Kusachita masewera olimbitsa thupi: Popanda kuchita masewera olimbitsa thupi, mukakhala nthawi yambiri mutakhala pamalo amodzi, minofu yanu imafooka pang'onopang'ono, kusinthasintha kwanu kumachepa, ndipo kulimba kwanu kumachepa. Izi zimawonjezera chiopsezo chanu chogwa.

Kodi chimachitika ndi chiyani pa nthawi ya Kuwunika za Chiwopsezo cha Kugwa?

Kuwunika kumeneku nthawi zambiri kumakhala ndi masitepe angapo.

Kubwereza zizindikiro, mbiri yachipatala, ndi mankhwala

Dokotala wanu:

• Ngati munagwapo kale, adzakufunsani mwatsatanetsatane za izi. Mwachitsanzo, momwe munagwera, chomwe chinayambitsa, zomwe zinachitika mutagwa, komanso ngati munalandira chithandizo chamankhwala .
• Amakufunsani za kuchuluka kwa zochita zanu za tsiku ndi tsiku, ngati mungathe kuchita ntchito zanu za tsiku ndi tsiku nokha, kapena ngati muli ndi vuto lililonse.
• Funsani za mankhwala onse omwe mukumwa panopa (omwe dokotala wanu wakupatsani, omwe amagulitsidwa pamtengo wotsika, mavitamini, ngakhale mankhwala achikhalidwe) ndipo onani ngati pali mankhwala ena aliwonse omwe akuwonjezera chiopsezo cha kugwa. Izi ndizofunikira kwambiri.

Mayeso ndi chithandizo china

Komanso, dokotala akhoza kuchita zinthu zotsatirazi:

• Kuthamanga kwa magazi anu (mutakhala pansi ndi kuyimirira) komanso kugunda kwa mtima wanu kudzayesedwa.
• Adzachita mayeso angapo akuthupi. Izi ziwona zinthu monga kulimba kwanu, mphamvu ya minofu, ndi momwe mumayendera (tikambirana izi posachedwa).
• Angayeze magazi kuti awone kuchuluka kwa zinthu monga vitamini D, kapena angapemphe DEXA scan kuti awone kuchuluka kwa mafupa. Izi zingathandize kuzindikira matenda ochepetsa mafupa monga osteoporosis.
• Mungathenso kutumizidwa kwa katswiri wa zamaganizo. Iye akhoza kubwera kunyumba kwanu ndikuyang'ana zoopsa zomwe zingachitike m'malo omwe mumakonda (monga makapeti oterera, malo opanda kuwala) ndikukuthandizani kupewa zoopsazo.

Ndi mayeso ati omwe madokotala amagwiritsa ntchito poyesa chiopsezo cha kugwa?

Madokotala amagwiritsa ntchito mayeso angapo osavuta koma ogwira mtima kuti awone momwe thupi lanu lilili, mphamvu zanu, komanso momwe mumayendera:

• Mayeso Oyimirira Mpando kwa Masekondi 30: Iyi ndi mayeso osavuta. Mukupemphedwa kuti mukhale pampando ndikudutsa manja anu pachifuwa chanu (simungathe kuyimirira ndi manja anu). Kenako, mukupemphedwa kuti muyimire kwathunthu kuchokera pampando kenako mukhalenso pansi kwathunthu. Chiwerengero cha nthawi zomwe mungachite izi m'masekondi 30 chimawerengedwa. Izi zimakupatsani lingaliro la mphamvu ya minofu ya miyendo yanu.
• Mayeso Anayi Oyesa Kulinganiza: Mu mayeso awa, muyenera kuyima m'malo anayi osiyanasiyana. Muyenera kugwira malo aliwonse kwa masekondi pafupifupi 10. Malo awa amakhala ovuta pang'onopang'ono. Mwachitsanzo, mu imodzi, muyenera kuyima ndi miyendo yonse iwiri pamodzi, mu ina ndi mwendo umodzi patsogolo (tandem stance), ndipo mu yomaliza, muyenera kuyima ndi mwendo umodzi. Izi zimayesa kulinganiza kwanu.
• Mayeso a Timed Up & Go (TUG): Awa ndi mayeso ofala kwambiri. Mumakhala pampando. Kenako, mukauzidwa kuti "pitani," mumadzuka, kuyenda pafupifupi mamita atatu (pafupifupi mamita atatu) molunjika patsogolo pa liwiro lanu lachizolowezi, kutembenuka, ndikukhala pampando. Nthawi yomwe imatenga kuti muchite izi imayesedwa. Nthawi zambiri, ngati zimatenga masekondi opitilira 12 , mumaonedwa kuti muli pachiwopsezo chachikulu chogwa.
• Kuyesa kwa ubongo: Nthawi zina dokotala amakufunsani mafunso angapo kuti awone luso lanu lokumbukira, kusamala, komanso kupanga zisankho, ndipo angakufunseninso kuti muchite ntchito zina zosavuta. Izi zili choncho chifukwa, monga tafotokozera kale, kugwa kumathanso kuchitika chifukwa cha vuto laling'ono la ubongo.

Kodi zotsatira zanga zidzakhala zotani pambuyo pa kuwunikaku?

Mukamaliza zonsezi, dokotala wanu adzakuuzani ngati chiopsezo chanu chogwa chili chochepa, chapakati, kapena chachikulu.

Chofunika kwambiri ndichakuti ngakhale chiopsezo chanu chitakhala "chochepa," dokotala wanu angakulangizeni za njira zodzitetezera ('malangizo oletsa') omwe mungachite kuti mupewe kugwa mtsogolo.

Kodi malangizo otani ochepetsera chiopsezo cha kugwa ndi ati?

Malinga ndi zotsatira za kafukufuku wanu, dokotala wanu angakupatseni malangizo ndi malingaliro osiyanasiyana, monga:

• Mukadzuka pabedi kapena pampando, imirirani molunjika: M'malo modzuka mwadzidzidzi, choyamba khalani pabedi, ikani mapazi anu pansi, dikirani kaye, kenako imirirani molunjika. Izi zingathandize kuchepetsa chizungulire chifukwa cha hypotension ya orthostatic.
• Gwiritsani ntchito chipangizo chothandizira: Ngati mukuvutika kuyenda, ndi bwino kugwiritsa ntchito ndodo kapena chowongolera choyenera kutalika kwanu. Dokotala wanu kapena katswiri wa zamaganizo angakuthandizeni kusankha yoyenera.
• Ikani zitsulo zonyamulira m'bafa: Kuyika zitsulo zonyamulira pafupi ndi bafa ndi chimbudzi kungachepetse kwambiri mwayi wogwera m'malo otsetsereka.
• Kusintha kapena kuchepetsa mlingo wa mankhwala omwe amawonjezera chiopsezo cha kugwa: Ngati mankhwala ena omwe mukumwa akuwonjezera chiopsezo cha kugwa, dokotala wanu angasankhe kusintha mankhwalawo kapena kuchepetsa mlingo. Musasiye kumwa mankhwala anu kapena kusintha mlingo popanda upangiri wa dokotala pazifukwa zilizonse.
• Imwani zowonjezera vitamini D: Ngati thupi lanu lili ndi milingo yochepa ya vitamini D (`kusowa kwa vitamini D`), dokotala wanu angakulangizeni kuti mutenge zowonjezera zoyenera za vitamini D.
• Kuchita Maseŵera Olimbitsa Thupi: Ndikofunikira kwambiri kuchita maseŵera olimbitsa thupi oyenera okalamba, makamaka omwe amathandiza kuti minofu ikhale yolimba, kulimbitsa thupi, komanso kusinthasintha. ``Tai Chi`` ndi masewera olimbitsa thupi abwino kwambiri pa izi. Ndikofunikanso kuchita maseŵera olimbitsa thupi omwe amalangizidwa ndi katswiri wa physiotherapy.
• Wonjezerani chitetezo cha panyumba:
• Chotsani zinthu zosafunikira pansi.
• Perekani kuwala kwabwino, makamaka pamisewu yomwe imagwiritsidwa ntchito usiku.
• Chotsani makapeti oterera, kapena kuwamangirira pansi.
• Ikani mphasa yosaterereka m'bafa.
• Ikani zogwirira mbali zonse ziwiri za masitepe.
• Valani nsapato zoyenera: Valani nsapato kapena masandali okwana bwino, osaterera, komanso okhala ndi nsapato zazifupi. Pewani kuyenda opanda nsapato kapena kuvala masokosi okha, ngakhale m'nyumba.

Dokotala wanu angakutumizireninso kwa akatswiri ena azaumoyo omwe angakuthandizeni kukhala ndi thanzi labwino:

• Dokotala wa maso: Yang'anani maso anu nthawi zonse, sinthani magalasi anu ngati pakufunika kutero, ndipo chitani matenda monga ng'ala.
• Katswiri wa zamaganizo: Amapereka masewera olimbitsa thupi ndi malangizo apadera kuti akuthandizeni kulimbitsa thupi, kukonza bwino thupi, komanso kuchita masewera olimbitsa thupi mosamala.
• Katswiri wa zamaganizo pantchito: Katswiri wa zamaganizo amene amaphunzira za malo anu apakhomo ndi momwe mumachitira zinthu zanu za tsiku ndi tsiku ndikukuthandizani kusintha zinthu kuti muchepetse chiopsezo cha kugwa. Mwachitsanzo, momwe mungagwiritsire ntchito bafa mosamala komanso momwe mungachitire zinthu mosamala kukhitchini.

Pomaliza, zomwe muyenera kukumbukira (Uthenga Wopita Nawo Kunyumba)

Choncho, mfundo yaikulu ndi yakuti, musanyalanyaze kugwa ngati "gawo labwinobwino la ukalamba." Ngakhale kugwa kamodzi kokha kungakhudze kwambiri moyo wanu komanso kudziyimira pawokha. Kuwunika kwa Chiwopsezo cha Kugwa uku ndi sitepe yofunika kwambiri komanso yothandiza yomwe mungachite kuti mudziteteze nokha ndi okondedwa anu ku ngoziyi.

Mwina chomwe muyenera kuchita ndikusintha pang'ono moyo wanu komanso kunyumba kwanu. Zingakhale zosavuta monga kusankha nsapato zomwe zikukwanirani bwino, kumwa vitamini D, kapena kupita kwa dokotala wa physiotherapy ndikuphunzira masewera olimbitsa thupi.

Ngati muli ndi zaka zoposa 65, kapena ngati mukuda nkhawa ndi kugwa, kapena ngati mwagwa kale, muyenera kulankhula ndi dokotala wa banja lanu (kapena dokotala wa banja) ndi kuganizira zoyesa zonse za chiopsezo cha kugwa. Idzakhala ndalama yabwino kwambiri pa moyo wanu wathanzi, wachimwemwe, komanso wodziyimira pawokha!

Kugwa , ukalamba, kuwunika zoopsa za kugwa, kupewa kugwa, thanzi la okalamba, kusweka kwa mafupa, kulinganiza bwino