Ngaba uphelelwa ngumoya emva kwemisebenzi emincinci? Ngaba kungenxa yokunganyamezelani nokuzilolonga? | Nirogi Lanka

Ngaba uzifumana uphelelwa ngumoya xa uhamba imigama emifutshane okanye unyuka izinyuko? Ngaba udinwa ngokukhawuleza kunangaphambili? Usenokuzixelela, "Ndisakhula," okanye "Andizange ndizilolonge ngokwaneleyo kutshanje." Nangona ezo zinto zidlala indima, ngamanye amaxesha ezi mpawu zibonisa into ebaluleke ngakumbi. Namhlanje, sifuna ukuthetha nawe ngemeko eyaziwa ngokuba yi -Exercise Intolerance .

Yintoni kanye kanye into yokunganyamezelani komzimba?

Ngamafutshane, ukunganyamezeli umzimba kuxa umzimba wakho ungasakwazi ukusingatha imisebenzi yomzimba ngokulula njengangaphambili. Nokuba kukusebenza kancinci kukushiya uzive udiniwe okanye kunzima ukuphefumla. Cinga ngomzimba wakho njengomatshini ontsonkothileyo ofuna intliziyo yakho, imiphunga, kunye nezihlunu zakho zisebenze ngoxolo nanini na xa ushukuma, ubaleka, okanye uphakamisa into ethile. Ukuba nayiphi na inxalenye yale nkqubo ijongene nobuthathaka okanye ukuphazamiseka, "umatshini" uyasokola ukusebenza. Kulapho ufumana ukunganyamezeli umzimba.

Ngokwesiqhelo, ezi mpawu zikuthintela ekufikeleleni kwisantya sentliziyo yakho esifanelekileyo ngokweminyaka yakho. Ngexesha lokuzilolonga, umzimba wakho unokukwazi ukusebenzisa malunga ne-60% ukuya kwi-70% yeoksijini efunxwa ngumntu ongenalo eli ngxaki. Oku kuqhelekile ngakumbi ukuba intliziyo yakho ayiphampi kakuhle, njengakwimeko yokusilela kwentliziyo .

Khumbula, intliziyo yakho yinjini epompa igazi elineoksijini eninzi kwiithishu nakwiiseli zomzimba wakho wonke. Ukuba intliziyo ayikwazi ukupompa ngokufanelekileyo, loo oxygen ibalulekileyo efumaneka kwimisipha yakho iyaphazamiseka.

Ngaphezu koko, ukuba uneengxaki zemiphunga ezifihlakeleyo, umzimba wakho unokuba nzima ukufumana ioksijini eyaneleyo ngexesha lokuphefumla nzulu okufunekayo ukuze wenze umthambo, njengoko izihlunu zakho zifuna ioksijini engakumbi xa usebenza xa kuthelekiswa naxa uphumle.

Nokuba uphefumla ioksijini eyaneleyo kwaye intliziyo yakho iyikhupha ngempumelelo, iiseli zakho kusafuneka ziyiguqule ibe ngamandla. Ukuba izihlunu zakho zamathambo azisebenzi kakuhle, azinakuyisebenzisa kakuhle loo oksijini.

Ukuba naluphi na unyathelo kolu luhlu —ukungenisa ioksijini, ukusasazwa kwayo, okanye ukusetyenziswa kwayo —luphukile, uba ne-Exercise Intolerance. Le meko inokukuthintela ekubeni ukonwabele imisebenzi oyithandayo kunye nemisebenzi yemihla ngemihla, kwaye kwezinye iimeko, inokukhokelela ekutyelela rhoqo esibhedlele.

Kuqheleke kangakanani oku?

Ukunganyamezelani Nokuzilolonga kuxhaphake kakhulu kunokuba unokucinga kwaye kuchaphazela izigidi zabantu kwihlabathi liphela. Izizathu zininzi kwaye zahlukile. Umzekelo, eMelika, abantu abangaphezu kwezigidi ezi-6 baphila neHeart Failure , kwaye malunga nama-50% abo bayasokola nokunganyamezelani nokuzilolonga. Sibona le meko rhoqo kwizigulana ezinezifo ezahlukeneyo zentliziyo nezokuphefumula apha eSri Lanka.

Zithini iimpawu zokunganyamezelani nokwenza umthambo?

Ukuba ukrokrela ukuba unokuba noxinzelelo lokuzivocavoca, khangela ezi mpawu ziqhelekileyo zokulumkisa:

• Ukuphefumla kancinci (Dyspnea) : Olu lolona phawu luqhelekileyo. Usenokuziva ngathi awukwazi ukuphefumla okanye kufuneka uphefumle ngokukhawuleza nangona sele usenza izinto ezilula, njengokunyuka izinyuko, okufana nokuphefumla okufana ne-asthma .
• Ukudinwa okugqithisileyo okanye okukhawulezayo (` Ukudinwa` ): Usenokudinwa kakhulu okanye ubuthathaka ngaphandle kwesizathu esicacileyo, okanye uzive udiniwe emva nje kokuvuka, okuqhubeka imini yonke.
• Ukungakhululeki emilenzeni okanye amalungu omzimba anzima: Ngexesha lomsebenzi, ungaziva iintlungu, ubunzima, ukurhawuzelelwa, okanye ukuqaqanjelwa emilenzeni yakho, ngamanye amaxesha kuchazwa njengentlungu ebuhlungu okanye ukuba ndindisholo.
• Ukuphefumla ngokukhawuleza(`Ukuphefumula kakhulu`): Ukufumanisa kunzima ukuphefumla ngokwendalo, okukhokelela ekuphefumleni ngokukhawuleza nangokunganzulu, okunokuthi ngamanye amaxesha kuhambisane nesiyezi okanye ukubetha kwentliziyo.

Yintoni ebangela ukunganyamezelani komzimba?

Akukho sizathu sinye; iingxaki ezininzi zempilo zinokubangela le meko. Makhe sijonge ezona zinto ziphambili ezibangela oku:

• Ukusilela kwentliziyo: Xa izihlunu zentliziyo zibuthathaka kwaye zingakwazi ukupompa igazi ngokufanelekileyo.
• Isifo sentliziyo esizalwa naso : Iziphene zentliziyo ezibangelwa kukwakheka kwayo zibakho ukususela ekuzalweni.
• Izifo zemiphunga: Iimeko ezingapheliyo ezifana ne - 'COPD ' ( Isifo semiphunga esingapheliyo ) zenza kube nzima kwimiphunga yakho ukutshintshiselana ngeoksijini kunye nekharbon diokside.
• I-Pulmonary Embolism: Ihlwili legazi kwimithambo yegazi yemiphunga—le yingxamiseko yezonyango efuna uncedo olukhawulezileyo lwe-911/engxamisekileyo.
• I-COVID ende: Ukudinwa okungapheliyo, ukuphefumla kancinci, kunye nentlungu yesifuba eqhubeka ixesha elide emva kosulelo lokuqala.
• I-anemia: Ukungabikho kweeseli ezibomvu zegazi eziphilileyo kunciphisa ubungakanani beoksijini egazini lakho.
• Ukubetheka kwengqondo: Ukwenzakala kwengqondo okubangela intlungu okunokushiya izigulana zibuthathaka kumzamo womzimba kangangexesha lokuchacha.
• Ukwaluphala: Ukwehla kwendalo kobunzima bemisipha kunye nokusebenza kakuhle kwe-metabolism ngenxa yokwaluphala.
• Ukutyeba kakhulu: Ubunzima obugqithisileyo bubangela ukuba intliziyo, imiphunga kunye namalungu adinge ukutya okuninzi.
• Isifo seswekile: Iswekile egazini engalawulwayo inokonakalisa imithambo-luvo kunye nemithambo yegazi ngokuhamba kwexesha.
• Isifo sezintso: Ukungahluzwa kakuhle kwenkunkuma kunokubangela ukwakheka kwetyhefu kunye nokudinwa ngokubanzi.
• Iingxaki zemisipha yamathambo: Iimeko zemfuza ezifana nesifo sikaMcArdle , apho izihlunu zingenazo ii-enzymes ezithile zokuvelisa amandla, nto leyo ebangela iintlungu eziqatha ngexesha lokushukuma.
• Izifo zokudumba: Iimeko ezifana ne-arthritis zinokubangela ukungonwabi emzimbeni kunye nokuhamba okulinganiselweyo.

Okubaluleke kakhulu kukuba, izigulane ezininzi zihlushwa zezi meko zingaphezulu kwesinye ngaxeshanye. Umzekelo, isigulane sinokuba nokusilela kwentliziyo, ukutyeba kakhulu, kunye nesifo seswekile, nto leyo enokwenza ukunganyamezeli koMthambo kube nzima kakhulu.

Ugqirha uza kuyixilonga njani le meko?

Ukuba ufumana iimpawu ezinje, eyona ndlela ilungileyo yokwenza oku kukubonana nogqirha ukuze afumanise unobangela ochanekileyo. Ugqirha wakho uya kujonga iimpawu zakho, axoxe ngembali yempilo yosapho lwakho, aze enze uvavanyo lomzimba. Ukongeza, banokucebisa uvavanyo oluthile lokuxilongwa ukuqinisekisa imeko yakho kunye nokuchonga izinto ezibangela ingxaki.

• Uvavanyo lokuhamba ngeenyawo lwemizuzu emithandathu: Olu luvavanyo olulula apho ucelwa ukuba uhambe ngesantya esizinzileyo nesikhululekileyo kwindawo ethe tyaba imizuzu emithandathu. Ugqirha wakho uza kulinganisa umgama opheleleyo owugubungelayo, ngelixa ejonga izinga lentliziyo yakho kunye namanqanaba eoksijini ngaphambi nasemva kokuhamba.
• Uvavanyo loxinzelelo lokuzivocavoca: Ngeli xesha lovavanyo, uza kuhamba nge-treadmill okanye ukhwele ibhayisekile engashukumiyo ngelixa uxinzelelo lwegazi lwakho, isantya sentliziyo yakho, kunye nesingqisho sentliziyo yakho (nge-ECG) zijongwa. Oku kunceda ugqirha wakho aqonde indlela intliziyo yakho esabela ngayo kwiimfuno zomzimba zomthambo.
• Uvavanyo lokuzilolonga lwentliziyo nemiphunga (CPET): Oku kuthathwa njengomgangatho "wegolide"ukuze kuchongwe ukunganyamezelani nomthambo. Ibonelela ngedatha epheleleyo. Njengoko uhamba kwi-treadmill okanye kwibhayisekile, ugqirha wakho uya kujonga ngokusondeleyo izinga lentliziyo yakho, uxinzelelo lwegazi, ukugcwala komoya-mpilo, kunye nokuphefumla. Uza kunxiba imaski ekhethekileyo elinganisa ubunzulu bokuphefumla kwakho, izinga, kunye nokuba ingakanani ioksijini oyityayo ngokuchasene nokuba ingakanani i-carbon dioxide oyikhuphayo.

Ziziphi iindlela zonyango zokunganyamezeli umthambo?

Kwabaninzi, unyango oluphambili nolusebenzayo lokunganyamezelani nomthambo yinkqubo ecwangcisiweyo yomsebenzi womzimba, okanye uqeqesho lomthambo olujongwe ngugqirha . Cinga ngale nto njengomyalelo kagqirha; ugqirha wakho uza kulungelelanisa inkqubo ngokukodwa kwiimfuno zakho, ngokuqhelekileyo ejolise kwimizuzu engama-30-60 yomthambo ophakathi ubuncinane iintsuku ezintathu ngeveki.

Nangona kunjalo, le asiyondlela ifanelekileyo kuzo zonke izinto. Ugqirha wakho uza kuyila isicwangciso soqeqesho lokuzilolonga esihambelana nesimo sakho sempilo kunye nesizathu esiyintloko sokunganyamezelani kwakho.

• Umzekelo, ukuba une- "Long COVID," isicwangciso sakho sinokuqala ngemisebenzi engaphantsi kakhulu njengokubheqa okanye ukukhwela ibhayisekile kancinci ixesha elifutshane, kancinci kancinci ukwandisa amandla kunye nexesha njengoko uqhubeka.
• Ukuba unengxaki yokuphefumla efana ne -COPD , ugqirha wakho unokucebisa uqeqesho lwexesha elithile —ukutshintshana nokuphumla kancinci.

Ngaphandle kokuzilolonga, ezinye iindlela zonyango ziquka:

• Ukulawula ubunzima: Ukuba ukutyeba kakhulu kunegalelo, ukufumana ubunzima obusempilweni kubalulekile.
• Ukutya okunempilo: Ukuba kufunyenwe ukungabikho kokutya okunempilo, ugqirha wakho unokucebisa utshintsho kwindlela yokutya, njengokunyusa ukutya okuneproteni okanye ukongeza iVithamini D.
• Ukulawula iimeko ezingaphantsi: Ukunyanga isifo sentliziyo, isifo seswekile, okanye i-anemia ngokusebenzisa amayeza okanye utyando, njengoko kucetyisiwe ngugqirha wakho.
• Unyango lweoksijini: Ukuba amanqanaba eoksijini egazini lakho ahlala esezantsi, ugqirha wakho unokukunika ioksijini eyongezelelweyo ngexesha lokuzilolonga okanye imini yonke.
• Ukuvuselelwa kweMiphunga: Le yinkqubo ekhethekileyo eyenzelwe abantu abanezifo zemiphunga ezingapheliyo njenge-COPD. Idibanisa uqeqesho lokuzilolonga, imfundo yezifo, kunye neengcebiso zendlela yokuphila.

Yintoni onokuyilindela ukuba une-Exercise Intolerance?

Umgangatho wobomi bakho kunye nobude bexesha leempawu zakho buxhomekeke phantse ngokupheleleyo kwisizathu esiyintloko .

• Ukuba ukunganyamezelani kwakho kubangelwa kukuxinwa yingqondo okwenzeka ngexesha lemidlalo, kusenokwenzeka ukuba uza kubuyela kwisimo sakho sesiqhelo kwisithuba senyanga okanye ngaphezulu xa uphumle kwaye uchacha ngokufanelekileyo.
• Ngokwahlukileyo koko, ukuba ukunganyamezelani kwakho nomthambo kubangelwa sisifo esingapheliyo esifana nokusilela kwentliziyo , kunokufuneka ulawule esi sifo ixesha elide. Oku kuthetha ukugxila kulawulo olusebenzayo, ukunamathela kwisikhokelo sikagqirha wakho, kunye nokwenza utshintsho kwindlela ophila ngayo ukuze uphile ngokukhuselekileyo nangokukhululekileyo.

Ngaba ukunganyamezeli umthambo kunokuthintelwa?

Nangona kungengazo zonke izizathu ezinokuthintelwa—njengeengxaki zentliziyo zokuzalwa—unganciphisa kakhulu umngcipheko wakho wokungakwazi ukuzilolonga ngokulawula imiba yempilo eqhelekileyo. Iimeko ezifana nesifo seswekile, uxinzelelo lwegazi oluphezulu, ukutyeba kakhulu, kunye ne-cholesterol ephezulu zezona zinto zibalulekileyo. Ngokugcina indlela yokuphila esempilweni kunye nokulandela iingcebiso zonyango ukuze ugcine le mingcipheko iphantsi kolawulo, unokukhusela amandla akho omzimba ngokukhawuleza. Indlela yokuphila esempilweni yeyona ndlela ilungileyo yokuzikhusela.

Ungazinyamekela njani?

Ngenxa yokuba ukunganyamezelani nomthambo kuvela kwizizathu ezahlukeneyo, eyona ndlela ilungileyo kuwe kukuba uzenzele wena.Ukunamathela ngokungqongqo kwisicwangciso sakho kunye neengcebiso ozinikwe ngugqirha wakho lelona nyathelo libalulekileyo ekunyamekeleni kwakho.

• Landela ulwalathiso lukagqirha wakho malunga nokuphindaphindwa kunye nobunzima bokuzilolonga kwakho.
• Qinisekisa ukuba ulandela nayiphi na imiyalelo yesondlo okanye eyongezelelweyo abayinikayo.
• Hlala ukhuthele ekulawuleni naziphi na iingxaki zempilo ezingabonakaliyo (umz., ukuthatha amayeza akho eswekile okanye entliziyo ngexesha).

Ukuzinikela kwezi nyathelo kubalulekile kwimpilo yakho yexesha elide kunye nokuphila kakuhle.

Ufanele uye nini kugqirha?

Wakuba uxilongiwe, ukuvavanywa rhoqo kubalulekile. Olu tyelelo luvumela ugqirha wakho ukuba alandelele inkqubela yakho, ahlole ukusebenza kakuhle kwesicwangciso sakho sokuzilolonga, aze enze utshintsho olufunekayo kunyango lwakho. Ukuba ufumana iimpawu ezintsha okanye ukuba iimpawu zakho ezikhoyo ziya zisiba mandundu, nxibelelana nogqirha wakho okanye ufune unyango ngokukhawuleza. Ukuba ufumana iintlungu esifubeni, ukuphelelwa ngumphefumlo kakhulu, okanye ukuphelelwa ngamandla, fowunela u-911 okanye undwendwele isebe likaxakeka elikufutshane nawe.

Yeyiphi imibuzo omele uyibuze ugqirha wakho?

Ngaphambi kokuba wenze idinga, bhala phantsi nayiphi na imibuzo onayo ukuqinisekisa ukuba akukho nto uyilibalayo kwaye ikuncede uzive uqinisekile ngakumbi. Nazi iingcebiso ezimbalwa:

• "Yintoni imbangela ephambili, okanye indibaniselwano yezizathu, zokunganyamezelani kwam umthambo?"
• "Zeziphi iinguqu ezithile zendlela yokuphila okanye amanyathelo okhuseleko ekufuneka ndiwathathe ukuze ndifumane isiqabu?"
• "Ndifanele ndibuye kangaphi ukuze ndifumane amadinga okulandela ukuze ndijonge imeko yam?"
• "Ngaba kukho amanyathelo athile okanye iinjongo ekufuneka ndizijolise kuzo, njengokwandisa ixesha lokuhamba kwam?"
• "Ngawaphi amayeza afunekayo kunyango lwam, kwaye ingaba aneziphumo ebezingalindelekanga ezinokubakho?"
• "Zeziphi iindlela ezithile zokutya eziya kuba luncedo kakhulu ekuchacheni kwam?"

Okokugqibela, khumbula la manqaku:

Xa umzimba wakho usokola ukufunxa ioksijini ngempumelelo kwaye uyiguqule ibe ngamandla, unokufumanisa ukuba nemisebenzi elula yemihla ngemihla iba nzima. Yinyani leyo, kodwa nceda ungadimazeki okanye uphelelwe ngamandla. Ngokulandela isicwangciso sonyango esilungiselelwe ngugqirha wakho—ingakumbi inkqubo yakho yokuzilolonga emiselweyo—ngokungaguquguqukiyo nangomonde, uya kuphinda ufumane amandla okusingatha imisebenzi yakho yemihla ngemihla, njengokuhamba ukuya kuthumela ileta, ukunyuka izinyuko ekhaya, okanye ukuhambahamba nje ngaphandle.

Khumbula, ukuphucula ukunganyamezelani nomthambo kuthatha ixesha; ukuchacha akwenzeki ngobusuku obunye. Umonde nokuzinikela kubalulekile. Ukuba uziva ungenamdla wokuzilolonga okanye ufumana kunzima ukuhlala wedwa, mema ilungu losapho okanye umhlobo othembekileyo ukuba akujoyine. Ukuba nomntu osecaleni kwakho kunokunika inkxaso kunye nenkuthazo oyifunayo. Okubaluleke kakhulu, hlala ukhumbula ukuba awuwedwa kolu hambo neNirogi Lanka!