Iimveliso ezimbalwa ziye zafumana umdla omkhulu kunye ne-hype njengokuthobekaingubo enesisindokule minyaka imbalwa idlulileyo. Enkosi kuyilo lwayo olulodwa, ekucingelwa ukuba lukhukulise umzimba womsebenzisi ngeekhemikhali eziziva kamnandi njenge-serotonin kunye ne-dopamine, le ngubo inzima iya isiba sisixhobo esithandwa kakhulu sokunceda ukulawula uxinzelelo kunye nokufezekisa ubuthongo obungcono bobusuku. Kodwa kukho iqela elinye ngokukodwa elinokuthi lishiywe kulo mkhwa uqhubekayo: abantu abadala.
Abemi abadala bahlala bejongana nemiceli mngeni ekhethekileyo yezempilo njengoko bangena "kwiminyaka yegolide" - ukusuka ekunyukeni komgangatho wokulala ukuya ekuwohlokeni kwempilo yengqondo kunye nokusebenza kwengqondo. Ngelixa iimeko ezithile zempilo zibangela ukungonwabi okungephi kuphela, ezinye zinokudodobalisa kakhulu kwaye zithobe kakhulu umgangatho wobomi bomntu. Iingubo ezinobunzima zinokunceda ukunika isiqabu ngaphandle kokongeza kwiibhokisi zeepilisi eziphuphumayo zabathandekayo bethu abalupheleyo.
Makhe sijonge ngakumbi kwezinye iinzuzo ezininziiingubo ezinobunzimakubantu abadala.
1. Ukuphucula ukulala
Okukhona sikhula, kokukhona kuya kuba nzima ngakumbi ukulala kamnandi ebusuku. Enyanisweni, uphando lubonisa ukuba abantu abadala bachitha ixesha elincinci kubuthongo obunzulu kunye nobuthongo be-REM kunabantu abancinci, kwaye bathatha ixesha elide ukuba balale. Oku kuncipha kobuthongo obunzulu kuyingxaki ngakumbi njengoko ubuthongo obunzulu kuxa ingqondo yethu isusa iiproteni eziyityhefu ezonyusa umngcipheko wezifo ze-neurodeergenerative ezifana ne-Alzheimer's.Iingubo ezinobunzimaivuselela ukuveliswa kwe-melatonin (idlala lokulala) kwaye yehlise ihomoni yoxinzelelo oluphambili lomzimba (i-cortisol), enokunceda abantu abadala ukuba balale ngokukhawuleza kwaye balale ubuthongo obunzulu.
2. Ukunciphisa Uxinzelelo kunye nexhala
Ngokuchaseneyo nenkolelo eqhelekileyo, uxinzelelo kunye nokuxhalaba azipheli xa uthatha umhlalaphantsi. Iziphazamiso zokuxhalaba zixhaphake kakhulu kubantu abadala, zichaphazela i-10 ukuya kuma-20 ekhulwini labantu abadala. Uninzi lwabantu abadala lunexhala malunga neendleko zeendleko zokuphila, impilo yabo ewohlokayo ngokuthe ngcembe, ukuphulukana nokuzimela kunye nokufa, phakathi kwezinye izinto.
Iingubo ezinobunzimalunyango olugqwesileyo oluhambelanayo lokuphazamiseka kokuxhalaba kunye noxinzelelo olungalawulwayo. Uxinizelelo olusuka kwingubo enobunzima buvuselela inkqubo yemithambo-luvo ye-parasympathetic yomzimba (PNS), elinye lamacandelo amakhulu enkqubo ye-nervous autonomic. Xa le nkqubo ivuliwe, ukuphefumla kwakho kunye nentliziyo yakho ibetha kancinci, nto leyo evumela umzimba wakho ukuba ungene kwimo enzulu yokuzola. Eyona nto ihlehlisa umsebenzi wenkqubo ye-nervous enovelwano, eyona nxalenye ijongene nempendulo yokulwa-okanye-indiza emva kwemeko yoxinzelelo.
3. Uphelisa iimpawu zokudakumba
Ngobuchule babo obukhethekileyo bokulinganisa imvakalelo yokubanjwa okanye ukuwolwa, akunzima ukubona indlela ingubo enobunzima obunokunceda ngayo abantu abadala ukumelana neempawu zokudakumba. Iingubo ezinobunzima zisigquma ngeqokobhe elipholileyo, zisenza sizive sikhuselekile kwaye sinqabisekile. Kwinqanaba lezenzululwazi ngakumbi, iingubo ezinobunzima zikhuthaza ukuveliswa kweekhemikhali ezikhuthaza umoya njenge-serotonin kunye ne-dopamine, zisenza sizive sonwabile kwaye sinomxholo.
4. Ukunciphisa Ubuhlungu obungapheliyo
Njengoko sikhula, umngcipheko wethu wokuphuhlisa iimeko zempilo ezinokubangela intlungu engapheliyo yanda. Ezinye zezona zinto zixhaphakileyo zentlungu engapheliyo phakathi kwabantu abadala ziquka i-osteoarthritis, i-rheumatoid arthritis kunye ne-fibromyalgia. Iingubo ezinobunzima zibonise isithembiso esikhulu njengonyango olungelulo unyango lwentlungu engapheliyo. Kuphononongo lwe-2021 olupapashwe kwi-Journal of Pain, abaphandi bafumanisa ukuba ukusetyenziswa kwengubo enesisindo kuhambelana nokunciphisa uluvo lwentlungu phakathi kwezigulane ezineentlungu ezingapheliyo.
5. Ayiphazamisi kuMayeza
Mhlawumbi enye yeenzuzo ezingahoywayo zeengubo ezinobunzima kubantu abadala kukukwazi kwabo ukunika isiqabu ngaphandle kokuphazamisa amayeza. Ukusetyenziswa ngaxeshanye amayeza amaninzi-ekwabizwa ngokuba yi-polypharmacy-ixhaphake phakathi kwabantu abadala kwaye iza nomngcipheko owongeziweyo weziphumo ezibi zonyango ngenxa yokusebenzisana kweziyobisi. Iingubo ezinobunzima aziphazamisi amayeza asele ekhona, ukunika indlela ephantsi yomngcipheko kubantu abadala ukuba bafumane isiqabu kwiimeko ezithile zempilo.
Ukukhetha ezona Mveliso ziWyishwa ziPhakamileyo kuBantu abadala
Iingubo ezinobunzimangoku zifumaneka ngezitayile ezininzi ezahlukeneyo kunye noyilo, ukusuka kwiingubo ezinithiweyo ezidityanisiweyo ezidityaniswa ngaphandle komthungo kunye nehombisi yakho ukuya kwiingubo zokupholisa ezinobunzima ezikunceda ugcine ubila xa usnuza. Zikwafumaneka kwiindidi ezahlukeneyo zobunzima kunye nobukhulu, ukusuka kwisihlanu ukuya kwi-30 lbs.
Xa ukhetha ingubo enesisindo kumntu okhulileyo, gcina ukhuseleko oluphezulu lwengqondo. Ngelixa iingubo ezinobunzima zikhuselekile ngokubanzi kubantu abadala, zinokubangela ingozi yokufuthanisela abantu abadala ababuthathaka kwaye abagulayo. Ukuba unexhala malunga nesihlobo sakho esalupheleyo esibanjelwe phantsi kwengubo enesisindo, cinga ngokukhetha ingubo enesisindo okanye imaski yamehlo enobunzima endaweni yoko.
Ukusonga
Ngaba ngoku ucinga ngokufumana iingubo enesisindoukwenzela umntu wakho owalupheleyo? Ziphose kuyo! Ayisiyiyo kuphela iingubo ezinobunzima ezenza izipho ezithandekayo kwizalamane ezikhulileyo, kodwa izibonelelo ezibonelela ngazo zininzi. Thenga yonke ingqokelela yeiimveliso ezinobunzimakwiiBlankethi zeGravity kwaye unike abaphezulu ebomini bakho isipho sokulala okungcono namhlanje.
Ixesha lokuposa: Dec-29-2022