Ngaba umntu omdala ekhayeni lakho uhlala ewa? Ungakunqanda oku ngovavanyo loMngcipheko wokuwa!

Sonke sivile kwaye mhlawumbi sibonile nootatomkhulu bethu bewa ngelixa behambahamba. Ngamanye amaxesha sicinga, "Owu, kunjalo kanye xa sikhula, kufuneka silumke ngakumbi." Kodwa uyazi, oku kuwa akuyonto yokucinga ngokulula. Nokuba ukuwa kube kanye kunokukhokelela kwinto enzulu, njengethambo elaphukileyo (`(Ukuqhekeka)`), kwaye ngamanye amaxesha ukwenzakala entloko okanye ukwenzakala kwengqondo. Ngoko ke kubaluleke kakhulu ukuba silumke kancinci ngale nto, ngakumbi xa sicinga ngabadala bethu esibathandayo.

Ngoko ke yintoni le Nkqubo yoVavanyo loMngcipheko wokuwa?

Ngamafutshane, uvavanyo lomngcipheko wokuwa yinkqubo apho ugqirha wakho ekuxilonga ukuze afumanise umngcipheko wakho wokuwa. Kanye njengokuba silungisa imoto rhoqo kwaye silungisa iimpazamo zayo, imizimba yethu iyatshintsha njengoko sikhula, siqaphela iingozi ezintsha ezihambisana nazo, kwaye sithathe amanyathelo okuzilungisa. Oku kunokukunceda uthintele ukuwa.

Kutheni le nto (uVavanyo loMngcipheko wokuwa) lubaluleke kangaka?

Usenokuba ucinga, "Kulungile, ngoko ke kundinceda ngantoni ukuba ndiyazi ukuba ikhona?" Cinga ngezi zibakala:

• Ungawunciphisa umngcipheko wakho wokuwa: Xa uzazi kakuhle izinto ezinokubangela ukuba uwe, kulula ukuziphepha.
• Ungafumanisa ukuba zeziphi izinto ezikubangela umngcipheko: Asingomntu wonke owela ngendlela efanayo. Wakuba uqonda ukuba yintoni ekuchaphazelayo, ungathatha amanyathelo okuzilungisa.
• Ungazimele, uzimele, kwaye usebenze ixesha elide kangangoko unako: Kunzima ukwenza imisebenzi yemihla ngemihla xa uhlala usoyika ukuwa. Emva kolu vavanyo, ungaloyisa olo loyiko kwaye uphile ngolonwabo.
• Ungaphila ubomi obusempilweni nokuzimela: Bekuya kuba buhlungu kangakanani ukuba waphuke ilungu lomzimba ngenxa yokuwa waza walala ebhedini? Oku kuyakunceda uphephe iimeko ezinjalo.

Abantu abaninzi bacinga ukuba ukuwa kuyinto eqhelekileyo kwaye akunakuphepheka njengoko sikhula. Kodwa oko akuyonyani. Uninzi lokuwa lunokuthintelwa! Kuthatha nje uvavanyo olufanelekileyo lomngcipheko kunye nokuthatha amanyathelo afunekayo.

Ngubani ofuna uvavanyo lomngcipheko wokuwa?

Ngokuqhelekileyo licebo elihle ukuba wonke umntu omdala oneminyaka engama-65 nangaphezulu ahlolwe ubuncinane umngcipheko wokuwa. Xa ubona ugqirha, banokukubuza imibuzo efana nale:

• "Ngaba uziva ungaqinisekanga, ngokungathi awuzinzanga, nokuba umi okanye uhamba?"
• "Ngaba ukhe wawa ubuncinane kube kanye kunyaka ophelileyo?"
• "Ngaba uhlala uziva uloyiko okanye uxhalabile ngokuwa?"

Ukuba uphendula ngokuthi "ewe" kuyo nayiphi na yale mibuzo, ugqirha wakho usenokucebisa ukuba wenze uvavanyo "olupheleleyo lomngcipheko wokuwa"`, oluya kujonga oku nzulu ngakumbi.

Olu vavanyo kufuneka lwenziwe kangaphi?

Ngokwezikhokelo ezivela kwimibutho eyahlukeneyo yezempilo, licebo elihle ukuba olu vavanyo lomngcipheko wokuwa ubuncinane kube kanye ngonyaka . Nangona kunjalo, ngokuxhomekeke kwezinye iimeko zempilo onazo, ubudala bakho, kunye nokuba ukhe wawa ngaphambili, ugqirha wakho unokucebisa ukuba wenze olu vavanyo rhoqo, umzekelo, rhoqo emva kweenyanga ezintandathu.

Ziziphi izinto ezindisa umngcipheko wam wokuwa?

Zininzi izinto ezinokubangela ukuwa. Makhe sijonge ezona ziphambili.

Izizathu zomzimba nezempilo:

• Ukwaluphala: Njengoko sikhula, izihlunu zethu ziyancipha, ukubona kwethu kuyawohloka kancinci kancinci, ukuva kwethu nako kunokonakala, ixesha lethu lokuphendula liyancipha, kwaye kuba nzima ukugcina ulungelelwano lwethu. Zonke ezi zinto zonyusa umngcipheko wokuwa.
• Iingxaki zokulinganisela: Abanye abantu baziva bengaqinisekanga nokuba bemi nkqo. Basenokuziva ngathi bayashukuma xa behamba. Oku kukwangunobangela omkhulu wokuwa.
• Ukuphazamiseka kokuhamba: Abanye abantu bahamba kancinci kakhulu, abanye bahamba ngokukhawuleza ngamanyathelo amancinci, abanye bahamba bevule imilenze yabo, kwaye abanye bahamba ngathi yibhedi. Olu tshintsho silubiza ngokuba yi-"ukuphazamiseka kokuhamba". Oku kunokwenza kube lula ukukhubeka kwinto esemhlabeni, ukutyibilika, nokuwa.
• Ukuphazamiseka kwengqondo (ukuphazamiseka kwengqondo okuncinci): Njengoko abantu bekhula, inkumbulo yabo inokonakala kwaye banokuba nobunzima bokunaka into enye. Le meko ibizwa ngokuba yi-mild cognitive impairment. Oku kunokubangela ukuba bawe xa behamba, benyuka izinyuko, okanye behambahamba endlwini.
• Ukubetha kwentliziyo ngesiquphe: Xa intliziyo iqala ukubetha ngesiquphe, okanye ibetha ngokukhawuleza kakhulu, okanye isingqisho sentliziyo singahambelani, ungaziva unesiyezi kwaye uphelelwe ngamandla.
• Uxinzelelo lwegazi oluhambelana ne-Orthostatic: Ngaba uziva unesiyezi okanye unesizungu xa uphakama ngequbuliso ebhedini, esitulweni, okanye uhleli? Abantu abaninzi baye bahlangabezana nale meko. Isizathu kukuba uxinzelelo lwegazi luyehla ngequbuliso xa utshintsha indawo. Oku kwaziwa ngokwezonyango njenge-orthostatic hypotension. Oku kukwangunobangela omkhulu wokuwa.
• Ukuphazamiseka kokubona: Xa ukubona kwakho kubuthathaka, awukwazi ukubona imiqobo phambi kwakho, izitebhisi, okanye izinto ezincinci emhlabeni. Emva koko, unokubambeka kuzo uze uwe. Izifo ezifana ne-cataracts kunye ne-glaucoma nazo ziyayichaphazela le nto.

Ezinye izizathu zangaphandle kunye nendlela yokuphila:

• Iingozi zasekhaya: Le yenye yezona ndawo zingananzwayo ekhayeni , kodwa yenye yezona ziyingozi kakhulu. Cinga ngayo:
• Izinto zokudlala, amaphephandaba, izihlangu, iingcingo, nezinye izinto zisasazeke phantsi.
• Njengeendawo apho kungekho kukhanya, ingakumbi xa usiya ekhitshini okanye kwigumbi lokuhlambela ebusuku.
• Iikhaphethi ezityibilikayo, iikhaphethi, imigangatho ekhazimlisiweyo, imigangatho enethayile.
• Igumbi lokuhlambela lineendawo ezinesepha, ezityibilikayo kunye namanzi aqukuqelayo phantsi.
• Ukungabikho kwee-handrails kwizinyuko, imiphetho yamanyathelo ephukileyo.
• Izitulo neetafile ezingaphakamanga ngokwaneleyo.
• Ukukhwela isitulo ukuze ufumane izinto kwiishelufu ezikwikhitshi elingaphezulu.

"Ummelwane wethu, u-Anti Soma, utyibilike kwikhaphethi encinci eyayiphantsi xa wayesiya kwigumbi lokuhlambela izolo ebusuku waza wawa. Ngethamsanqa, wayengenzakalanga kakhulu, kodwa isandla sakhe sasinamanxeba amaninzi. Kubonakala ngathi yinto encinci, kodwa inokuba yingxaki enkulu, akunjalo?"

• Amayeza athile: Amanye amayeza owasebenzisayo anokubangela isiyezi, ukozela, ubuthathaka, kunye nokulahlekelwa yibhalansi. Umzekelo:
• Amayeza okudakumba
• Amayeza anikwa izifo ezithile zengqondo (`Antipsychotics`)
• IiBenzodiazepines (amayeza akunceda ulale kwaye unciphise ixhala)
• Ezinye iintlungu zokudambisa iintlungu
• Amanye amayeza oxinzelelo lwegazi oluphezulu (ingakumbi ekuqaleni)

Ngoko ke, kubalulekile ukuxelela ugqirha wakho malunga nawo onke amayeza owasebenzisayo (kwaneevithamini kunye namayeza e-Ayurvedic).

• Ukunqongophala kweVithamin D: IVithamin D ibaluleke kakhulu ekuqiniseni amathambo ethu nasekusebenzeni kwemisipha yethu. Xa kungekho vithamini D eyaneleyo emzimbeni (ukunqongophala kweVithamin D), amathambo aba buthathaka kwaye anokuqhekeka lula ukuba uwa. Kwakhona, ngenxa yobuthathaka bemisipha, ukulinganisela kunokuncipha.
• Ukuwa kwangaphambili: Ukuba ukhe wawa ngaphambili, kusenokwenzeka ukuba uphinde uwe. Oku kusenokuba kungenxa yokwenzakala kokuwa kwangaphambili, okanye kuba utshintshe indlela ohamba ngayo nokwenza imisebenzi yemihla ngemihla ngenxa yokoyika ukuwa kwakhona.
• Ukungazilolongi: Ngaphandle kokuzilolonga, xa uchitha ixesha elininzi uhleli kwindawo enye, izihlunu zakho ziyathamba kancinci kancinci, ukuguquguquka kwakho kuncipha, kwaye ibhalansi yakho iyaphazamiseka. Oku kwandisa umngcipheko wakho wokuwa.

Kwenzeka ntoni ngexesha loVavanyo loMngcipheko wokuwa?

Olu vavanyo ludla ngokuba namanyathelo aliqela.

Uphononongo lweempawu, imbali yezonyango, kunye namayeza

Ugqirha wakho:

• Ukuba ukhe wawa ngaphambili, baza kukubuza ngokweenkcukacha. Umzekelo, indlela owawa ngayo, yintoni eyabangela oko, kwenzeke ntoni emva kokuwa, nokuba ufumene unyango na .
• Bakubuza ngenqanaba lomsebenzi wakho wemihla ngemihla, nokuba ungakwazi na ukwenza imisebenzi yemihla ngemihla wedwa, okanye ukuba unayo nayiphi na ingxaki.
• Buza malunga nawo onke amayeza owasebenzisayo ngoku (abhalwe ngugqirha, athengiswa ngaphandle kwemvume kagqirha, iivithamini, kwanamayeza esintu) uze ubone ukuba kukho na amayeza anyusa umngcipheko wokuwa. Oku kubaluleke kakhulu.

Uvavanyo kunye nonyango olongezelelweyo

Ukongeza, ugqirha angenza oku kulandelayo:

• Uxinzelelo lwakho lwegazi (xa uhleli okanye umile) kunye nesantya sentliziyo yakho ziya kuhlolwa.
• Baza kwenza uvavanyo lomzimba oluninzi. Olu vavanyo luza kujonga izinto ezifana nokulinganisela kwakho, amandla emisipha, kunye nendlela ohamba ngayo (siza kuthetha ngale nto kancinci).
• Banokwenza uvavanyo lwegazi ukujonga amanqanaba ezinto ezifana ne-vitamin D, okanye banokuyalela i-DEXA scan ukujonga ubuninzi bamathambo. Oku kunokunceda ekufumaneni izifo ezinciphisa amathambo ezifana ne-osteoporosis.
• Ungathunyelwa kwingcali yezonyango zomsebenzi. Ingafika ekhayeni lakho ize ikhangele iingozi ezinokubakho kwiindawo oqhele ukuya kuzo (umz., iikhaphethi ezityibilikayo, iindawo ezingakhanyi kakuhle) ize ikuncede uziphephe.

Zeziphi iimvavanyo ezisetyenziswa ngoogqirha kuvavanyo lomngcipheko wokuwa?

Oogqirha basebenzisa iimvavanyo ezininzi ezilula kodwa ezisebenzayo ukujonga ibhalansi yakho, amandla akho kunye nokuhamba kwakho:

• Uvavanyo lokuma kwesitulo lwemizuzwana engama-30: Olu luvavanyo olulula. Ucelwa ukuba uhlale esitulweni uze unqamleze iingalo zakho esifubeni sakho (awunakukwazi ukuma ngeengalo zakho). Emva koko, ucelwa ukuba ume ngokupheleleyo esitulweni uze uhlale phantsi kwakhona. Inani lamaxesha onokukwenza oku kwimizuzwana engama-30 liyabalwa. Oku kukunika umbono wamandla ezihlunu zakho zemilenze.
• Uvavanyo lweBalance yeSigaba esine: Kolu vavanyo, kufuneka ume kwiindawo ezine ezahlukeneyo. Kufuneka ubambe indawo nganye kangangemizuzwana eli-10. Ezi ndawo zinzima kancinci kancinci. Umzekelo, kwenye, kufuneka ume udibanise imilenze yomibini, kwenye umlenze omnye ubheke phambili (ukuma ngaxeshanye), kwaye kweyokugqibela, kufuneka ume ngomlenze omnye. Oku kuvavanya ibhalansi yakho.
• Uvavanyo lwe-Timed Up & Go (TUG): Olu luvavanyo oluqhelekileyo. Uhlala kwisitulo esixhonyiweyo. Emva koko, xa uxelelwa ukuba "hamba," uyavuka, uhambe malunga neenyawo ezili-10 (malunga neemitha ezi-3) ngqo phambili ngesantya sakho esiqhelekileyo sokuhamba, ujike, uze uhlale phantsi kwisitulo. Ixesha elithathayo ukwenza oku liyalinganiswa. Ngokubanzi, ukuba kuthatha imizuzwana engaphezu kwe-12 , uthathwa njengosengozini enkulu yokuwa.
• Uvavanyo lokuqonda: Ngamanye amaxesha ugqirha uza kukubuza imibuzo embalwa ukujonga inkumbulo yakho, ingqalelo yakho, kunye nezakhono zakho zokwenza izigqibo, kwaye angakucela ukuba wenze imisebenzi elula. Oku kungenxa yokuba, njengoko besitshilo ngaphambili, ukuwa kunokubangelwa kukuphazamiseka kwengqondo okuncinci.

Ziza kuba yintoni iziphumo zam emva kolu vavanyo?

Nje ukuba konke oku kugqityiwe, ugqirha wakho uza kukuxelela ukuba umngcipheko wakho wokuwa uphantsi, uphakathi, okanye uphezulu.

Into ebalulekileyo kukuba nokuba umngcipheko wakho "uphantsi," ugqirha wakho uya kukucebisa ngamanyathelo okuthintela ('iingcebiso zokuthintela') onokuwathatha ukuze uphephe ukuwa kwixesha elizayo.

Ngawaphi amacebiso aqhelekileyo okunciphisa umngcipheko wokuwa?

Ngokuxhomekeke kwiziphumo zovavanyo lwakho, ugqirha wakho unokukunika iingcebiso ezahlukeneyo kunye neengcebiso, ezinje:

• Xa uvuka ebhedini okanye esitulweni, yima ngokuthe nkqo: Endaweni yokuvuka ngequbuliso, qala uhlale ebhedini, ubeke iinyawo zakho phantsi, ulinde umzuzwana, uze ume ngokuthe nkqo. Oku kunokunceda ukunciphisa isiyezi esibangelwa yi-orthostatic hypotension.
• Sebenzisa isixhobo sokuncedisa: Ukuba unengxaki yokuhamba, kungcono ukusebenzisa induku okanye isixhobo sokuhamba esifanelekileyo esifanela ubude bakho. Ugqirha wakho okanye ingcali yezonyango ingakunceda ukhethe esifanelekileyo.
• Faka ii-grab bars kwigumbi lokuhlambela: Ukufaka ii-grab bars kufutshane negumbi lokuhlambela nendlu yangasese kunokunciphisa kakhulu amathuba okuwa kwiindawo ezityibilikayo.
• Ukutshintsha okanye ukunciphisa umthamo wamayeza anyusa umngcipheko wokuwa: Ukuba amanye amayeza owasebenzisayo andisa umngcipheko wokuwa, ugqirha wakho unokugqiba ekubeni atshintshe amayeza okanye anciphise umthamo. Musa ukuyeka ukuthatha amayeza akho okanye utshintshe umthamo ngaphandle kwengcebiso kagqirha wakho nangasiphi na isizathu.
• Thatha izongezo zevithamini D: Ukuba umzimba wakho unezinga eliphantsi levithamini D (`ukungabikho kweVitamin D`), ugqirha wakho unokucebisa ukuba uthathe izongezo zevithamini D ezifanelekileyo.
• Ukuzilolonga: Kubaluleke kakhulu ukwenza imithambo efanelekileyo kubantu abadala, ingakumbi leyo iphucula ulungelelwano, amandla emisipha, kunye nokuguquguquka. I-"Tai Chi" ngumthambo olungileyo kakhulu koku. Kubalulekile nokwenza imithambo ethile ecetyiswa yingcali yezonyango zomzimba.
• Ukwandisa ukhuseleko lwasekhaya:
• Susa izinto ezingabalulekanga phantsi.
• Faka izibane ukuze kubekho ukukhanya okuhle, ingakumbi ezindleleni ezisetyenziswa ebusuku.
• Susa iikhaphethi ezityibilikayo, okanye uzenze zinamathele phantsi.
• Beka imathi engatyibilikiyo kwigumbi lokuhlambela.
• Faka ii-handrails kumacala omabini ezitebhisi.
• Nxiba izihlangu ezifanelekileyo: Nxiba izihlangu okanye iisandali ezilingana kakuhle, ezingatyibilikiyo, kwaye ezinezithende ezisezantsi. Kuphephe ukuhamba unganxibanga zihlangu okanye unxibe iikawusi kuphela, nokuba ungaphakathi endlwini.

Ugqirha wakho angakuthumela nakwezinye iingcali zempilo ezininzi ezinokukunceda uhlale usempilweni:

• Ugqirha wamehlo: Jonga amehlo akho rhoqo, tshintsha iiglasi zakho ukuba kuyimfuneko, kwaye unyange izifo ezifana ne-cataracts.
• Ingcali yezonyango: Inika imithambo ethile kunye nemiyalelo yokukunceda wakhe amandla, uphucule ibhalansi, kwaye uziqhelanise nokuhamba ngokukhuselekileyo.
• Ingcali yonyango lomsebenzi: Ingcali yonyango efunda imeko-bume yasekhaya lakho kunye nendlela owenza ngayo imisebenzi yakho yemihla ngemihla kwaye ikuncede wenze utshintsho olusebenzayo ukunciphisa umngcipheko wokuwa. Umzekelo, indlela yokusebenzisa indlu yangasese ngokukhuselekileyo kunye nendlela yokwenza izinto ngokukhuselekileyo ekhitshini.

Okokugqibela, yintoni ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)

Ngoko ke, eyona nto ibalulekileyo kukuba, musa ukuyityeshela into yokuba ukuwa “yinxalenye eqhelekileyo yokwaluphala.” Nokuba ukuwa kube kanye kunokuba nefuthe elikhulu ebomini bakho nakwinkululeko yakho. Olu vavanyo loMngcipheko wokuwa linyathelo elibaluleke kakhulu nelisebenzayo onokulithatha ukuze uzikhusele wena kunye nabantu obathandayo kule ngozi.

Mhlawumbi okufuneka ukwenze kukwenza utshintsho oluncinci kwindlela ophila ngayo nasekhaya lakho. Kungaba yinto elula njengokukhetha izihlangu ezikulingana kakuhle, ukuthatha i-vitamin D, okanye ukubona ingcali yezonyango kunye nokufunda imithambo.

Ukuba ungaphezulu kweminyaka engama-65, okanye ukuba ukhathazekile ngokuwa, okanye ukhe wawa ngaphambili, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho wosapho (okanye ugqirha wakho) kwaye ucinge ngokwenza uvavanyo olupheleleyo lomngcipheko wokuwa. Kuya kuba lutyalo-mali olukhulu kubomi bakho obusempilweni, obonwabisayo, nobokuzimela!

Ukuwa , ukwaluphala, uvavanyo lomngcipheko wokuwa, ukuthintela ukuwa, impilo yabantu abadala, ukwaphuka kwamathambo, ibhalansi