Ngaba uyawa rhoqo? Funda ezi zinto ukuze uzikhusele ekuweni (Ukuthintela Ukuwa)!

Ukuwa yinto eyoyikisayo, nokuba uneminyaka emi-5 okanye engama-95 ubudala. Kodwa njengoko sikhula, umngcipheko wokuwa obangela ukwenzakala okukhulu, nokuba yingozi ebomini, uyanda. Yiyo loo nto kufuneka silumke kakhulu ngale ngozi yempilo.

Ngaba uyazi ukuba zeziphi izizathu (iingozi) zokuwa?

Okokuqala, kufuneka sibone ukuba usemngciphekweni wokuwa na. Iingcali zithi ukuba uneminyaka engaphezu kwama-65 ubudala, kwaye unezi zinto ezine okanye ngaphezulu kwezi, unamathuba amaninzi okuwa.

Jonga ukuba unazo na ezi ngozi:

• - Ukuba ukhe wawa ngaphambili .
• - Ukuba unesifo esifana nesifo samathambo .
• - Ukuba unesifo sokudakumba .
• - Ukuba uziva unesizungu ngalo lonke ixesha.
• - Ukuba unesifo esihlala ixesha elide .
• - Ukuba kusetyenziswa iintlobo ezingaphezu kwezine zamayeza kwisifo ngasinye - oku sikubiza ngokuba yi-"Polypharmacy" , oko kuthetha ukusebenzisa iintlobo ezininzi zamayeza ngaxeshanye.
• - Nokuba unesifo esikhawulezileyo esifana nomkhuhlane oqhelekileyo.

Kukho nezinye izinto ezibalulekileyo ezibangela umngcipheko:

• - Ukuncipha kwamandla, ingakumbi ukulahleka kwemisipha/amandla njengoko sikhula (iSarcopenia) .
• - Ukuba unengxaki yokuhamba okanye yokulinganisela .
• - Ubunzima bokuchama nokuphuma kwendle, njengokuya kwigumbi lokuhlambela rhoqo nangequbuliso.
• - Ukuba uthatha amayeza athile, umzekelo , amayeza okuthomalalisa okanye amayeza okudakumba .
• - Ukungaboni kakuhle nokuva kakubi .
• - Iintlungu ezinyaweni okanye ukunxiba izihlangu ezingalinganiyo nezityibilikayo .
• - Iindawo eziyingozi endlwini, umzekelo, izinto ezifana neendawo eziphakamileyo nezisezantsi, iikhaphethi ezityibilikayo phantsi, njl.

Uninzi lokuwa lubangelwa zizinto ezahlukeneyo, kungekuphela nje into enye okanye ezimbini. Iingcali zicebisa ukuba ufumane uvavanyo lwakho lokuqala xa ufikelela kwiminyaka engama-65. Kwanangaphambi koko, ukuba unezifo ezingapheliyo ezibangela umngcipheko wokuwa, licebo elihle ukuba uye kuhlolwa. Emva koko, licebo elihle ukuba uye kuhlolwa ubuncinane kanye ngonyaka .

Ugqirha angakubuza le mibuzo:

Xa usiya kugqirha wakho, mhlawumbi uza kukubuza le mibuzo mithathu:

• - Ngaba uwile kunyaka ophelileyo ?
• - Ngaba uziva ungaqinanga okanye ungaqinanga xa umi okanye uhamba?
• - Uyoyika ukuwa ?

Ukuba uphendula ngokuthi 'ewe' kuyo nayiphi na imibuzo emithathu, oko kuthetha ukuba ngokuqinisekileyo udinga iingcebiso zonyango ezingaphezulu .

"Musa ukulinda ude uwe ukuze uvavanye umngcipheko wakho wokuwa. Ukuwa yeyona nto iphambili ebangela ukufa ngengozi phakathi kwabantu abaneminyaka engaphezu kwama-65 ubudala. Njengokuba sivavanywa ziingcali zethu zempilo, njengokuhlolwa izifo ezifana nomhlaza, oku kuqhelekile. Oku akusiyo isigqibo malunga nempilo yakho okanye impilo yakho, yindlela nje yokuzikhusela ."

Singenza ntoni ukuze singawi?

Kuqhelekile ukoyika ukuwa. Kunjalo nangomnqweno wokuphila ubomi obuphilayo ngoku. Ngoko ke, ngokuthatha amanyathelo okuthintela ukuwa, ungazikhusela ngaphandle kokubeka uxinzelelo olukhulu kwindlela ophila ngayo. Makhe sijonge oko unokukwenza.

Ngaba kufuneka sixoxe ngamayeza akho nogqirha?

Ubusazi na ukuba ukuba uthatha amayeza amane okanye ngaphezulu kwiimeko ezahlukeneyo, kuquka amayeza athengiswa ngaphandle kwemvume kagqirha, unamathuba amaninzi okuwa? Ewe, yinyani. Kukho amayeza amaninzi anokubangela iziphumo ebezingalindelekanga ezifana nesiyezi kunye nokozela . Ngamanye amaxesha, ukuwasebenzisa kunye kunokwenza ezo mpawu zibe zimbi ngakumbi.

Ngoko ke, nanini na xa usiya kugqirha wakho, thetha naye ngawo onke amayeza owasebenzisayo. Angaqinisekisa ukuba uyawadinga ngokwenene amayeza owasebenzisayo, nokuba akhuselekile na ukuwasebenzisa kunye, kwaye ukuba ufumana naziphi na iziphumo ebezingalindelekanga.

Bona ugqirha wamehlo minyaka le.

Ukuba iiglasi zakho azilingani kakuhle emehlweni akho, oko kusenokuba yimbangela yokuwa. Ukuhlolwa kwamehlo akho kube kanye ngonyaka kunokukunceda ubone ukuba amayeza akho kufuneka atshintshwe na. Kunokukunceda uchonge naziphi na iingxaki zamehlo kwangethuba.

" Ukujonga amehlo akho akubalulekanga nje kuphela ekuboneni kwakho. Ngamanye amaxesha, amehlo akho anokuba luphawu lokuqala lwengxaki yempilo efihlakeleyo. Umzekelo, izinto ezifana nesifo se-thyroid, ii-aneurysms, kunye nomhlaza ngamanye amaxesha zinokufunyanwa ngokuhlolwa kwamehlo okulula."

Nxiba izihlangu ezifanelekileyo.

Njengoko ufunda oku, mhlawumbi ubeke izithende zakho eziphakamileyo ecaleni. Nangona kunjalo, ukuhambahamba ngeenyawo, ungenazihlangu, okanye unxibe iikawusi kuphela ekhaya kwandisa umngcipheko wokuwa.

Ngoko ke, khetha izihlangu ezingatyibilikiyo nezibambeke njengerabha ezantsi . Umzekelo, iikawusi ezineentlambo ezingatyibilikiyo zilungile.

Gcina izandla zakho zikhululekile.

Khawucinge nje, xa uphethe iibhegi ezimbini ngezandla zombini, ukuba ulahlekelwa yibhalansi yakho, awunakusebenzisa i-handrail okanye intonga ukuze uyibambe, akunjalo? Ngoko ke, ukuba kunokwenzeka,Sebenzisa ibhegi, okanye uphathe izinto ezincinci. Okukhona uhamba kancinci, kokukhona uhambo lwakho luya kuba ngcono!

Gcina umzimba wakho usebenza, yenza umthambo.

Ukuba kunokwenzeka, faka imithambo kwinkqubo yakho yesiqhelo eyomeleza imilenze yakho, iphucule ibhalansi yakho, kwaye iphucule ukuguquguquka kwakho. Nazi ezinye zemizekelo:

• - Yoga
• - Tai Chi
• - IiPilates
• -Qigong
• - I-aerobics yamanzi

Ukuba uyoyika ukuwa okanye usandul’ ukuwa, kunokufuneka utshintshe indlela ozilolonga ngayo. Buza ugqirha wakho ukuba ungazuza na ngokusebenza nogqirha wezonyango okanye ugqirha wezonyango osebenza ngomzimba.

Khumbula: Naluphi na uhlobo lokunyakaza lulungile emzimbeni wakho. Ukuba nje ufumana igazi lihamba kwaye ushukumise umzimba wakho (kwaye ukwenze ngokukhuselekileyo), uya kunciphisa umngcipheko wakho wokuwa.

Musa ukuba namahloni ngokusebenzisa izixhobo ezikhoyo ukunceda.

Kukho izixhobo ezininzi zobuchwepheshe ezinokunceda kwimisebenzi yemihla ngemihla, ezinje ngee-walker, ii-reach extenders, ii-socks aid, kunye nezitulo zangasese. Ukusebenzisa ezi zinto kunokunciphisa kakhulu umngcipheko wokuwa. Kodwa abantu abaninzi abazisebenzisi. Bacinga ukuba zezomnye umntu, umntu obuthathaka kunabo, okanye ukuzisebenzisa luphawu lobuthathaka kunye nokulahlekelwa kukuzimela.

Ezi zixhobo zokuncedisa azipheleli nje kubantu abanezifo ezingapheliyo okanye abakhubazekileyo. Zenzelwe wonke umntu. Kwaye akukho mthetho uthi kufuneka uzisebenzise ngalo lonke ixesha. Ezi zixhobo zikho ukuze zikuncede uhlale uzimele. Ungazisebenzisela nangayiphi na indlela oyifunayo.

Cinga ngeengozi ezikumakhaya.

Kwanakwikhaya eliqhelekileyo, kukho iindawo ezininzi ezingalindelekanga apho sinokukhubeka size siwe khona. Uninzi lwexesha, ezi zizinto ezinokulungiswa lula!

Ungenza ezinye zezi zinto ngoncedo lomntu:

• Susa izinto ezingabalulekanga njengezihlangu kunye nezinto zokudlala zezinja kwiindlela ohamba kuzo.
• - Susa naziphi na iikhaphethi ezincinci ezisemgangathweni - okanye uzincamathisele phantsi ngeteyiphu enamacala amabini.
• - Gcina izinto ozisebenzisa rhoqo kwiindawo ezifikeleleka lula.
• - Sebenzisa izibane ezikhanyayo nezikhanyisiweyo ukuze wenze iindawo ezithile zibonakale. Sebenzisa imibala eyahlukileyo neqaqambileyo ukuze wenze iindawo ezithile zibonakale.

Ukuba uzama ukwenza ikhaya lakho likhuseleke ngakumbi, ungawi. Ukuba akukho mntu ukufutshane onokukunceda, xelela ugqirha wakho. Angazisa ingcali yezonyango ekhayeni lakho ukuze akuncede ukuchonga nokulungisa iingozi zemihla ngemihla ekhayeni lakho.

Yenza utshintsho olufunekayo ekhaya.

Ayizizo zonke iingozi ezenzeka endlwini ezinokulungiswa ngeteyipu okanye izinto ezimbalwa. Ngamanye amaxesha,Izinto ezinje ngokuphakamisa indawo yokubamba, ukwakha iirampu ezinokusetyenziswa zizihlalo zabakhubazekileyo, kunye nokwenza iindawo ezingatyibilikiyo ziyafuneka.

Kukho imibutho eyahlukeneyo, amaqela okuzithandela, kunye neenkqubo zenkxaso ezenzelwe ukunceda abantu abadala kunye nabo bakhubazekileyo bahlale emakhayeni abo. Kufuneka ubakhangele nje.

Kusenokubakho iindawo eSri Lanka ezibonelela ngolu hlobo loncedo. Cela ingcebiso kugqirha wakho ngale nto. Awuyi kuba ngumntu wokuqala ukuva into enje!

Kubalulekile nokuhlala kunye nabahlobo kunye nezalamane.

Kunzima ukukholelwa, kodwa inethiwekhi yoluntu eqinileyo, ethetha ukuba kufutshane nosapho kunye nabahlobo, ikwanciphisa umngcipheko wokuwa.

Nokuba uziva unesizungu okanye akunjalo, ukuba uziva ngathi awunazo iindlela zokunxibelelana nabantu, kubalulekile ukuxelela oogqirha bakho. Ukuba nesizungu kwandisa umngcipheko wakho wokuwa kunye nezinye iingxaki zempilo ezininzi. Ngoko ke, banokukunceda uqhagamshelane namaqela oluntu, amathuba okuzithandela, kunye neeklabhu zentlalo.

Lumka kancinci xa imozulu itshintsha.

Ubomi abupheli kuba nje imozulu imbi. Nangona kunjalo, zininzi iinguqu ezincinci esinokuzenza ukunciphisa umngcipheko wokuwa.

Umzekelo, ngemini enemvula, ungakuphepha ukukhwela (umz., inkonzo yokwabelana ngenqwelo okanye iteksi) okanye uhambe kwindawo yokupaka iimoto emanzi. Ngaba uphelelwe zizinto zokutya? Endaweni yokuya evenkileni, kwindawo yokutyela, okanye kwikhemesti, sebenzisa inkonzo yokuhambisa ukutya ukuze uzise ukutya ekhayeni lakho.

Wenza ntoni ukuba uyawa? Musa ukuyifihla loo nto, ndixelele!

Nokuba uzama kangakanani na ukuphepha ukuwa, iingozi zinokwenzeka. Amava anjalo anokubangela ukudinwa ngokweemvakalelo. Kodwa oogqirha bakho bakhona ukukunceda ubuyele endleleni.

Kodwa, khawucinge ukuba uwile waza wavuka ungenzakalanga. Usenokucinga ukuba akuzange kwenzeke oko. Akuwedwa, kodwa nakumazwe aphuhlileyo, umntu omnye kwabane abaneminyaka engaphezu kwama-65 ubudala uyawa minyaka le. Bangaphantsi kwesiqingatha sabo abaxelela oogqirha babo ngaloo nto.

Kodwa, iingcali zithi kufuneka wenze isigqibo esahlukileyo.

Xa uxelela ugqirha wakho ngokuwa, banokujonga naziphi na iingozi ezifihlakeleyo okanye iimeko zempilo ezifihlakeleyo . Baqeqeshwe ukuba baqaphele iipateni kunye neempawu zesilumkiso esinokuziphosa. Bakwayindlela yokufumana zonke iinkonzo zonyango kunye nenkxaso yoluntu ezinokunceda ukuthintela ukuwa kwixesha elizayo.

Ngamafutshane: izinto ekufuneka sizikhumbule

Nokuba awukaze uwe ngaphambili, okanye usaphila emva kokuwa, ukucinga ngengozi yokuwa kunye nendlela yokuyithintela yeyona nto ibalulekileyo ukuze uhlale ukhuselekile kwaye uzimele.

Kalula nje:

• - Qonda iingozi zakho:Zilumkele izinto ezifana nobudala, iimeko zempilo, kunye namayeza owasebenzisayo.
• - Funa ingcebiso kagqirha: Bona ugqirha wakho rhoqo, thetha ngomngcipheko wakho wokuwa, kwaye wenze uvavanyo olufunekayo.
• - Yenza indawo yakho yasekhaya ikhuseleke: Susa iindawo ezityibilikayo kunye nemiqobo engeyomfuneko.
• - Cinga ngempilo yomzimba: Izinto ezinje ngokutya okunesondlo, umthambo, kunye nezihlangu ezifanelekileyo zibalulekile.
• - Sebenzisa izixhobo zokuncedisa: Ukuba kuyimfuneko, ungabi nazintloni zokusebenzisa into efana nomsimelelo okanye ifreyimu yokuhamba.
• - Ukuba uyawa, xelela ugqirha: Nokuba awenzakali, ukuxelela ugqirha kunokuthintela ingozi enkulu kwixesha elizayo.

Ngoko ke, sicinga ngezi zinto, masizame sonke ukuphila ubomi obungenasiphelo, obunempilo!

Ukuwa , ukuthintela ukuwa, impilo yabantu abadala, ukhuseleko, ukhuseleko lwasekhaya, umthambo, iingcebiso zonyango