Uzizwa ubuthakathaka njalo noma ubhekene nobunzima bokululama ekuguleni? Ake sixoxe 'ngoButhakathaka' | Nirogi Lanka

Wake wazizwa ukhathele kakhulu ngenxa yomkhuhlane omncane kangangokuthi awukwazi ukuvuka embhedeni? Noma mhlawumbe uzizwa sengathi awusenawo amandla okuphatha imisebenzi yakho yansuku zonke ngendlela owawuyenza ngayo ngaphambili? Lokhu akuyona nje ingxenye yemvelo yokuguga. Namuhla, eNirogi Lanka, sifuna ukukhuluma ngesimo esaziwa ngokuthi 'i-Frailty' . Kuyisimo sempilo esibalulekile abantu abaningi abangasinaki, kodwa kuyinto esidinga ukuyiqonda sonke.

Kuyini ngempela 'i-Frailty'?

Kalula nje, 'i-Frailty' ibhekisela esimweni lapho umzimba wakho ulahlekelwa khona amandla awo emvelo okuzivuselela futhi ululame ngokwawo ngemva kokugula noma ukulimala. Cabanga ngakho 'njengamandla okusekela' omzimba wakho ehla . Uma lokhu kwenzeka, ngisho nokuphazamiseka okuncane kwempilo kungabangela umthelela omkhulu. Akukhona nje ukuzizwa ubuthakathaka ngokomzimba; inhlalakahle yakho yengqondo, ukusebenza kobuchopho, kanye nokuqina konke kuxhumene lapha. I-Frailty ayikhuli ngobusuku obubodwa; yisimo esiqhubekayo kancane kancane esenzeka ngezigaba. Izindaba ezinhle ukuthi kwezinye izimo, ingalawulwa noma iguqulwe, yize lokhu kuhlukahluka kumuntu nomuntu.

Cabanga ngempilo yakho njenge-akhawunti yasebhange. Yonke into oyenzayo—kusukela ekuphefumuleni nasekuphazimani amehlo kuye ekudleni nasekugezeni—ikhokhelwa kule akhawunti. Uma ugula noma ubhekene nokulimala, umzimba wakho udinga ukuthola imali egciniwe ukuze ululame. **Uma une "imali egciniwe" eningi kule akhawunti yezempilo, kulapho uqhelelana khona ne-"Frailty."** Kodwa-ke, uma le akhawunti iphela—okusho ukuthi umzimba wakho awunawo amandla ngisho nemisebenzi yansuku zonke—ungena esimweni sobuthakathaka. Kufana nokungena "e-overdraft," lapho umzimba wakho uqala ukudinga ukwesekwa kwangaphandle ukuze usebenze.

Ziyini Izimpawu Zokungakwazi Ukuphefumula?

Uma ubhekene nobuthakathaka, ungase ubone esinye noma ngaphezulu salezi zimpawu ezilandelayo:

• Ukukhathala okungapheli nokukhathala: Ukuzizwa ukhathele ngisho nangemva kwemisebenzi emincane, noma ukuzizwa ulele ngendlela engavamile usuku lonke.
• Ubuthakathaka bemisipha kanye nokulahlekelwa amandla: Ukuthola kunzima ukuphakamisa izinto obuzisebenzisa kalula, noma ubunzima bokusukuma esihlalweni.
• Ukwehlisa ijubane noma ubunzima bokuhamba: Ukuhamba kancane ngokuphawulekayo, noma ukuzizwa ungazinzile ezinyaweni zakho.
• Ukulahlekelwa ibhalansi: Ukuzizwa ungazinzile, ukhubeka njalo, noma uwela phansi.
• Izinkinga zokulawula isinyi noma amathumbu: Ukuzwa ukuvuza okuncane komchamo ('ukungakwazi ukuzibamba') lapho uhleka noma wethuka, noma ubhekene nokunyakaza kwamathumbu okungenasidingo ('ukungakwazi ukuzibamba').
• Ukuzikhipha emphakathini: Ukuzizwa ungathandi ukuphuma, ukuhlangana nabantu, noma ukuchitha isikhathi esihle nabangani nomndeni.
• Ukuzizwa uphansi noma ukucindezeleka: Ukuzizwa ungenanjabulo, amandla, noma intshisekelo ezintweni owawuzithanda ngaphambili.
• Ukulahlekelwa ukuzimela: Ukudinga usizo ngemisebenzi yansuku zonke yokuzinakekela, njengokudla, ukugqoka, noma ukugeza.
• Ukwehlisa isisindo ngokungenhloso: Ukwehlisa amakhilogremu amaningana ezinyangeni ezimbalwa ngaphandle kokuzama.

Kungani Kuvela Ubuthakathaka?

Ubuthakathaka buvela lapho umzimba wakho ungasenawo amandla okubuyela esimweni sawo sokugula noma ukulimala. Kwa-Nirogi Lanka, sifuna uqonde ukuthi lokhu kuvame ukuba inqubo eyenzeka kancane kancane, eqhutshwa yizimo ezingapheli zesikhathi eside, imithi ethile, ukungondleki kahle , noma ukuntuleka kokuzivocavoca umzimba ngokuhamba kwesikhathi.

Uyakhumbula ukufaniswa kwe-akhawunti yasebhange yezempilo? Izinqumo nemikhuba esekela inhlalakahle yakho isebenza 'njengediphozithi' kule akhawunti, ikusiza ukuvimbela ubuthakathaka:

• Izakhi zofuzo zakho, umlando wezokwelapha womndeni, kanye nokukhula kwengane yakho isencane:Nakuba ungenakukushintsha lokhu, ukukuqonda kusisiza ukuthi siphathe impilo yakho kangcono.
• Ukuvivinya umzimba njalo, okuhlelekile.
• Ukudla ukudla okunomsoco nokulinganiselayo.
• Ukuphathwa kokucindezeleka okuphumelelayo.

Ngakolunye uhlangothi, izenzakalo ezithile zisebenza 'njengokukhipha imali' ku-akhawunti yakho yezempilo, ziqeda amandla akho agciniwe futhi zinegalelo ebuthakathakeni:

• Izifo zesikhashana, njengemfiva, umkhuhlane, noma ubuthi bokudla.
• Ukulimala okuncane ngokomzimba, njengokucindezeleka kwemisipha, ukuklwebheka, noma ukuphuka kokucindezeleka.
• Izehlakalo ezimbi kakhulu, okuhlanganisa izifo ezingapheli eziqhubekayo kanye nokulimala okukhulu njengokuphuka kwezinqe.

Izimo Ezingamahlalakhona Zithinta Kanjani Ubuthaka?

Uma ubhekana nezimo zempilo ezingamahlalakhona, kulapho ingozi yakho yokuba buthakathaka iphakama khona. Izinselele zempilo ezilandelayo zingaba nomthelela noma zibe zimbi kakhulu ebuthakathakeni:

• Izinkinga zamathambo: Izimo ezifana ne -osteopenia noma i-osteoporosis ezincipha futhi zenze amathambo akho abe buthaka, okwenza abe buthaka.
• Izimo ze-neurological: Izifo ezithinta ukunyakaza, inkumbulo, kanye nokuqonda, njenge -Parkinson's (ukuphazamiseka kokunyakaza) noma i-dementia.
• Izifo zenhliziyo: Isibonelo, isifo senhliziyo esingamahlalakhona.
• Izifo ezizenzakalelayo: Izimo ezifana ne -Multiple Sclerosis (MS) noma i-Rheumatoid Arthritis.
• Izinkinga zamalunga: Ukuqaqamba kwamalunga okubangela ubuthakathaka noma ukululama ngemva kokuhlinzwa kokufakelwa kwamalunga.
• Izinguquko ze-metabolic kanye nokulahlekelwa isisindo somzimba: Izinkinga ezinjengokukhuluphala ngokweqile, ukuba nesisindo esingaphansi kwesisindo, i-sarcopenia (ukulahlekelwa yimisipha), noma isifo sikashukela.
• Izifo zangaphakathi kwezitho zomzimba, okuhlanganisa nesifo sesibindi noma sezinso esingamahlalakhona.
• Izimo zokuphefumula: Izinkinga zamaphaphu ezingapheli njenge- asthma kanye ne-Chronic Obstructive Pulmonary Disease (COPD).

Ubani Osengozini Enkulu Yokuba Nobuthakathaka?

Ngokusho kocwaningo lwezokwelapha, kunezici eziningana ezingandisa ubungozi bakho bokukhula kobuthakathaka:

• Ubudala: Cishe umuntu oyedwa kwabayishumi oneminyaka engaphezu kwengu-65 angaphila nobuthakathaka. Leli nani liyakhuphuka liye koyedwa kwabane kulabo abaneminyaka engaphezu kwengu-85. Kodwa-ke, ubuthakathaka abuyona ingxenye engenakugwenywa yokuguga; bungathinta abantu kunoma yisiphi isigaba sokuphila.
• Ukugula noma ukulimala okukhulu: Uma isimo sakho sezokwelapha sibi kakhulu, kulapho ingozi yakho yokuba buthakathaka iphakama khona. Izibonelo ezibalulekile zifaka phakathi i-sepsis (engabangela ukulimala kwezitho unomphela) kanye nokuphuka kwezinqe .
• Ukwelashwa kwezimo ezinzima: Nakuba ukungenelela okuthile kwezokwelapha kubalulekile, kungabeka ingcindezi enkulu emzimbeni wakho. Ithimba lakho lezokunakekelwa kwempilo lihlola ngokucophelela lezi zingozi ngaphambi kokuzincoma. Izibonelo zifaka phakathi ukuhlinzwa komdlavuza, i-chemotherapy, ukwelashwa ngemisebe , noma ukuhlinzwa kokufakelwa izitho zomzimba .
• Izimo zokuzalwa: Ezinye izingane ezizalwa nezimo eziyinkimbinkimbi, njengezifo zenhliziyo ezizalwa nazo , zingaba nobuthakathaka. Lezi zinselele zasebuntwaneni zingandisa nengozi yobuthakathaka kuze kube yilapho sezikhulile.
• Inethiwekhi yakho yokusekela:Uma bekuhlola ubuthakathaka bakho, odokotela babheka nomphakathi wakho—okuhlanganisa umndeni, abangane, kanye nomphakathi. Ukuntuleka kohlelo oluqinile lokusekela kungakhuphula ingozi yakho yobuthakathaka, njengoba kwenza ukuphatha ukudla okunempilo kwansuku zonke, ukunamathela emithini, umsebenzi womzimba, kanye nokuxhumana nabantu kube nzima kakhulu.

Yiziphi Izinkinga Ezingabangelwa Ubuthakathaka?

Ubuthakathaka bungabangela izinkinga eziningi zempilo, okuhlanganisa:

• Ukwenza buthaka amasosha omzimba wakho: Lokhu kukwenza ube sengozini enkulu yokutheleleka okusha futhi kunciphise isikhathi sakho sokululama.
• Ukwandisa ingozi yakho yokulimala: Ngisho nezigameko ezincane zingaholela ekulimaleni okukhulu okuthatha isikhathi eside ukuphola.
• Ukwenza ezinye izimo zempilo zibe zimbi kakhulu: Lokho okungase kube ukugula okuncane kungakhula ngokushesha kube isimo esibi nesisongela ukuphila.
• Ukunciphisa izinketho zakho zokwelapha: Uma uphila nobuthakathaka, ukuhlinzwa okuthile okungavamile noma ukwelashwa okunamandla kungase kungasaphephile kuwe.
• Okuholela ekukhubazekeni ngokomzimba.
• Ukuthinta ukuzimela kwakho: Ubuthakathaka bungenza kube nzima noma kungenzeki nhlobo ukuhlala wedwa ngokuphepha ngaphandle kosizo lwansuku zonke.
• Ukunciphisa isikhathi sokuphila: Uma izinkinga zempilo eziyinkimbinkimbi zikhula, ubuthakathaka bungenza lezi zinselele zibe yingozi empilweni.

Odokotela Babuthola Kanjani Ubuthaka?

Ukuze anqume ukuthi ubhekene nobuthakathaka, udokotela wakho uzokwenza ukuhlolwa okuphelele. Lokhu kuvame ukufaka ukuhlolwa okuphelele ngokomzimba kanye nezikali ezikhethekile zobuthakathaka kanye nezinhlelo zokuthola amaphuzu . Lawa mathuluzi asisiza ukuthi sihlole ukuthi unesifo sobuthakathaka yini, futhi uma kunjalo, sihlole ubucayi baso.

Nakuba ochwepheshe bezempilo emhlabeni wonke besebenzisa izinhlelo zokulinganisa ezingaphezu kweshumi ezahlukene, ayikho "indinganiso yegolide" eyodwa. Kodwa-ke, iningi lalezi zivivinyo ligxile ezinkomba ezinhlanu eziyinhloko zezokwelapha:

• Ukwehlisa isisindo ngokungenhloso: Ukwehlisa amakhilogremu angu-10 (cishe amakhilogremu angu-4.5) noma ngaphezulu ngonyaka odlule ngaphandle kokuzama.
• Amandla okubamba ngesandla anciphile: Ukubamba okubuthakathaka uma kuqhathaniswa nabanye abangontanga yakho kanye nobulili bakho.
• Ukuncipha kwamandla nokuqina: Ukuzizwa ukhathele noma ukhathele njalo.
• Isivinini sokuhamba esinciphile: Ukuhamba noma ukuhamba ngesivinini esiphansi kakhulu.
• Amazinga aphansi omsebenzi womzimba: Ukuhlanganyela ekuzivocavoceni noma ekunyakazeni okuncane kakhulu.

Ochwepheshe bezokwelapha bavame ukuhlola izinkomba zamandla omzimba, njengamandla okubamba ngesandla, lapho behlola ubuthakathaka. Lokhu kugxila ekusebenzeni ngokomzimba yingakho abantu abaningi bekholelwa ngephutha ukuthi ubuthakathaka buwumkhawulo nje ngokomzimba, kunokuba isimo sempilo esiyinkimbinkimbi sezinhlelo eziningi.

Izikali ezahlukene zokuxilonga zilinganisa lezi zici ngezindlela ezahlukene. Ezinye izivivinyo eziphelele zihlola nokusebenza kwakho kokuqonda, ukulawula isinyi/amathumbu (ukungakwazi ukuzibamba), kanye nenethiwekhi yakho yokusekelana nabantu .

Kuye ngezidingo zakho, udokotela wakho angase ancome ukuhlolwa okwengeziwe. Lokhu kungafaka phakathi ukukala i-Body Mass Index (BMI) yakho ukuhlola ukulahleka kwemisipha, noma ukwenza ukuhlolwa okusemthethweni kwengozi yokuwa . Udokotela wakho uzoxoxa ngokuthi yiziphi izivivinyo ezifanele kakhulu kuwe.

Iphathwa Kanjani Futhi Iphathwa Kanjani I-Frailty?

Ngohlelo lokwelashwa olufanele kanye nokusekelwa, ubuthakathaka bungaphathwa kahle, futhi ezimweni eziningi, buguqulwe ngisho nokuguqulwa. Nazi izindlela eziyinhloko esizisebenzisayo ukukusiza ukuthi uphinde uthole amandla namandla akho:

• Ukuphatha izimo ezihlobene nobuthakathaka: Ukwelapha ngempumelelo ezinye izimo zakho zezokwelapha eziyisisekelo kunganciphisa kakhulu ukucindezeleka emzimbeni wakho futhi kukusize ukuthi ululame amandla akho.
• Ukwelashwa ngokomzimba: Lokhu kungakusiza ukuthi wakhe kabusha amandla akho omzimba, kwandise ukukhuthazela kwakho, futhi kuthuthukise ibhalansi yakho.
• Izinhlelo zokuvuselela ezikhethekile: Lezi zinhlelo zenzelwe ukukusiza ukuthi ululame ngemva kwezehlakalo ezimbi okungenzeka ukuthi zibangele ubuthakathaka. Izibonelo zifaka phakathi ukuvuselelwa kwamaphaphu kanye nokuvuselelwa kwenhliziyo .
• Ukusekelwa kokudla okunempilo: Ukusebenzisana eduze nodokotela wezokudla kungakusiza ukubhekana nokuntuleka kwamavithamini namaminerali, kanye nokuphatha noma yiziphi izinkinga ezihlobene nokukhuluphala (njengokukhuluphala ngokweqile noma ukukhuluphala ngokweqile) okungase kwandise ingozi yakho yokuba buthakathaka.
• Izinhlelo zomsebenzi womzimba: Lezi zivame ukuba yimisebenzi esekwe eqenjini ekusiza ukuthi uhlale usebenza emphakathini nangokomzimba, okuyinto enhle kakhulu empilweni yakho yengqondo kanye nenhlalakahle iyonke.
• Ukusekelwa Komphakathi: Uma ubuthakathaka bukwenza kube nzima ngawe ukuphatha imisebenzi yasekhaya, kunezinsizakalo nezinhlelo ezisekelwe emphakathini ezenzelwe ukukusiza. Lezi zinsiza zingakusiza ukuthi uhlale ngokuphepha nangokuzimela ekhaya lakho isikhathi eside ngangokunokwenzeka.
• Ukunakekelwa kwesikhathi eside: Uma ubuthakathaka buba bukhulu futhi ukuhlala ngokuzimela ekhaya kungasaphephile noma kungasasebenzi, izindawo zokuhlala ezisizayo noma izindlu zamaqembu kungaba yindlela engcono kakhulu. Ukuze uthole ukunakekelwa okuthuthukisiwe, isikhungo sokunakekela abahlengikazi esinekhono (esivame ukubizwa ngokuthi ikhaya lasebekhulile) singakunikeza ukwesekwa kwezokwelapha okuchwepheshile okudingayo. Uma ubhekene nobuthakathaka obukhulu, bokuphela kokuphila, ukunakekelwa kwe-hospice kungakunikeza induduzo nokusekelwa ngozwela.

Kuye ngezimo zakho ezihlukile kanye nezidingo zakho zokunakekelwa kwempilo, ezinye izindlela zokwelapha ezenzelwe wena zingatholakala. Udokotela wakho eNirogi Lanka uzokujabulela ukuxoxa nawe ngalezi zinketho.

Iyini Imbono Yomuntu Onobuthakathaka?

Umbono wobuthakathaka uncike kakhulu ekutheni bukhulu kangakanani nokuthi izimbangela eziyisisekelo zingaguqulwa yini. Uma ubuthakathaka bakho bungashintsha, umbono uyakhuthaza kakhulu. Ngisho noma bungenakushintshwa ngokuphelele, ukwehlisa ijubane lokuqhubeka kwabo nokubuvimbela ekubeni bube bubi kakhulu kuyimpumelelo enkulu yezokwelapha. Ngenxa yokuthi ubuthakathaka buthinta wonke umuntu ngendlela ehlukile, ithimba lakho lezokunakekelwa kwempilo liwumthombo wakho ongcono kakhulu wokuqonda umbono wakho siqu.

Ingabe Ubuthaka Bungavinjelwa?

Nakuba kungase kungenzeki njalo ukuvimbela ubuthakathaka isikhathi esingu-100%, kunezindlela eziphumelela kakhulu zokunciphisa ingozi yakho. Lokhu ngokuvamile kuhilela ukugcina umzimba wakho uphilile ngangokunokwenzeka nokuphatha noma ukugwema izinkinga eziholela ebuthakathakeni ngenkuthalo. Nazi ezinye izinyathelo ezibalulekile ongazithatha ukuze uvikele impilo yakho:

• Hlala umatasa ngokomzimba: Imisebenzi elula yansuku zonke njengokuhamba okungenani imizuzu engama-30 noma ukwenza imisebenzi yasekhaya elula kungenza umehluko omkhulu.
• Gcina isisindo esinempilo esifanele umzimba wakho.
• Gxila ekudleni okufanele: Yidla ukudla okunempilo okucebile ngemifino eluhlaza, imifino, izithelo kanye nokudla okune-fiber ephezulu.
• Hlala unolwazi ngokunakekelwa kokuvimbela kanye nokuhlolwa: Ukuhlolwa njalo kwemitholampilo kubalulekile.
• Hlakulela inhlanzeko yezandla ukuze uzivikele ezifweni nasezifweni.
• Beka ukuphepha kuqala: Gqoka ibhande lakho lesihlalo njalo uma uhamba ngemoto, futhi usebenzise izimpahla zokuzivikela ukuze uvimbele ukulimala ekhanda.
• Yenza ikhaya lakho liphephe ukuze uvimbele izingozi, ikakhulukazi ukuwa: Gcina izindawo zakho zokuhlala zingenazo izingozi ezikukhubekisayo, qinisa omata abakhululekile, futhi uqinisekise ukuthi unokukhanya okukhanyayo nokwanele ebusuku.

Uma usuvele uphila nobuthakathaka, lezi zinyathelo zingase zibe namandla amakhulu ekukusizeni ukuphatha lesi simo, futhi kwezinye izimo, ngisho nokusiguqula. Kuye ngendlela yakho yokuphila, izidingo ezihlukile, kanye nezintandokazi, kungase kube namanye amasu enziwe ngokwezifiso angasiza. Umhlinzeki wakho wokunakekelwa okuyinhloko eNirogi Lanka angakuqondisa ngeseluleko esiqondene nawe kanye nohlelo oluqondene nempilo yakho.

Umhlahlandlela Wakho Oyinhloko

Ubuthakathaka bungaphezu nje kobuthakathaka bomzimba; kusho ukuthi umzimba wakho unenkinga enzima yokubuyela emuva ezinkingeni zansuku zonke zokuphila. Nakuba buvame kakhulu kubantu abaneminyaka engaphezu kwengu-65, akuyona ingxenye engenakugwenywa yokuguga. Akukaze kube sekuseni kakhulu ukuthatha izinyathelo zokuvimbela noma zokulibazisa ukuqala kwabo. Ngisho noma ubhekene nobuthakathaka namuhla, sicela wazi ukuthi akudingeki ukuthi ukwamukele njengobuhlala njalo. Ngokusekelwa okufanele, ukwelashwa, kanye nokunakekelwa kwezokwelapha, sivame ukubuyisela emuva ubuthakathaka noma ukubuvimbela ukuba bungabi bubi kakhulu. Futhi lapho ukubuyela emuva kungenzeki, sinezindlela ezinhle zokuthuthukisa induduzo yakho nokulondoloza ikhwalithi yempilo yakho isikhathi eside ngangokunokwenzeka. Isinyathelo esibaluleke kakhulu ongasithatha ukukhuluma ngokukhululekile, ngaphandle kokwesaba noma ukungabaza, nomhlinzeki wakho wezempilo.

Ubuthakathaka , Isifo Sokuwohloka, Ukuguga Okunempilo, Ubuthakathaka Bemisipha, Izimo Ezingamahlalakhona, Impilo Nokuphila Kahle, Ukunakekelwa Kwabantu Asebekhulile, eNirogi Lanka