Nakuba sazi ukuthi ukuvivinya umzimba kubalulekile kuzo zonke izigaba zokuphila, ukuwenza njalo kubantu abadala asebekhulile kunomphumela ophawulekayo. Ngemva kweminyaka engama-50, imizimba yethu iyaguga futhi iba nezinguquko ezihlukahlukene, eziwohlokayo futhi ezingakwenza uzizwe ubuthakathaka.
Okuhle ngokudlala umdlalo wukuthi izinkinga zempilo ezihlobene nobudala zingabambezeleka, noma zigwenywe ngaphambi kokuthi zivele. Phela, iwuhlobo lwesidakamizwa esiyisimangaliso.
Ukujima okuphelele okuhlanganisa ukuphikiswa, amandla, ukulinganisela, nokuvumelana nezimo kusiza kakhulu. Futhi hhayi kuphela ngokwesimo somzimba, kodwa futhi ngokwengqondo nangokomzwelo.
8 Izinzuzo Zokuzivocavoca Kwabantu Abadala Abaneminyaka Engaphezu Kwama-50
Ikhuthaza ukuphila isikhathi eside nokuzimela
Ukukhuthala nokuzivocavoca njalo kusiza ukugcina ukuzimela njengoba sikhula. Nakuba kulungele ukunciphisa ingozi yezifo, ukuthuthukisa impilo yamathambo nenhliziyo, ukwandisa amandla emisipha nokuxhumana; okuyizici ezithinta ikhono lakho lokuphila ngaphandle kosizo.
Khumbula ukuthi uma izinkomba zakho zezempilo zingcono (amandla, ibhalansi nomfutho wegazi), maningi amathuba okuba ujabulele ukuguga. Ucwaningo olwenziwe yiRejuvenation Research luqinisekisa ukuthi “ukuzimela okusebenzayo kuncike ngqo ekuqineni ngokomzimba".
Futhi ungacabangi ukuthi ukuzivocavoca kufanele kube kukhulu. Ngokuhamba nsuku zonke, unganciphisa amathuba akho okukhubazeka ngamaphesenti angama-28.
igcina inhliziyo yakho iphilile
Esinye sezimbangela zokufa nezifo kubantu abadala asebekhulile yisifo senhliziyo. Ngokuhamba kweminyaka, inhliziyo yakho iyashintsha futhi ungase ube nezinkinga zenhliziyo (ukushaywa unhlangothi, isifo senhliziyo, isifo sokuqina kwemithambo yegazi, imithambo yenhliziyo, njll.). Ngenhlanhla, ukuzivocavoca kungalwa futhi kuvimbele.
Akukephuzi kakhulu ukuqala impilo esebenzayo. Ukuzivocavoca kwehlisa umfutho wegazi futhi kuqinisa imisipha, kuhlanganise nenhliziyo yakho, kanye nokugcina isisindo sakho siqinile. Uma wenza ukuvivinya umzimba kwenhliziyo nemithambo yegazi, njengokuhamba noma ukuqwala izintaba, izinga lokushaya kwenhliziyo yakho ephumule liyehla ngokuhamba kwesikhathi futhi nokucindezeleka okuphelele enhliziyweni yakho nakho kuyehla.
Ingase ibambezele ukwehla kwengqondo
Imiphumela yakamuva yesayensi ibonisa ukuthi ukuzivocavoca kungasetshenziswa njengethuluzi lokuvimbela izifo ezithinta ingqondo, njenge-Alzheimer's. Kukhona ukuxhumana okuseduze phakathi kokuzivocavoca kanye nengozi encishisiwe yokuwohloka komqondo.
Ubudlelwano obuningi obuzuzisayo phakathi kokuzivocavoca nobuchopho bungahle bube ngenxa yokuthuthukiswa kokujikeleza kwegazi. Izinga lokushaya kwenhliziyo kanye nomoya-mpilo wobuchopho kuyanda, ngaphezu kokwandisa ukukhululwa kwamahomoni okuholela ekukhuleni kwama-neurons.
Ngaphezu kwalokho, kuyaziwa ukuthi ukuvivinya umzimba kungabangela inkumbulo ebukhali nokugxilisa ingqondo kanye nokulala okungcono; kanye nokuthuthukisa izindlela ezingcono zokubhekana nezinselele ezingokwengqondo nezingokomzwelo zesikhathi esizayo.
Isiza amathambo ukuthi ahlale eqinile
La kwamathambo, isifo samathambo esiwohlokayo esenza amathambo abe buthakathaka futhi abe brittle, ngaleyo ndlela andise ingozi yokuphuka. Lokhu kuyiqiniso ngemva kokunqamuka kokuya esikhathini, lapho ukuminyana kwamathambo kungehla ngokushesha okukhulu.
Ukuzivocavoca okuthwala isisindo, okuphoqa umzimba ukuthi usebenze ngokumelene namandla adonsela phansi, kuboniswe ukuthi kuwuhlobo olungcono kakhulu lokunciphisa ingozi yokuphuka kwamathambo lapho usukhulile. Ithambo livumelana nengcindezi esihambisa kuyo. Uma sizivocavoca, sibeka ingcindezi engokomzimba emathanjeni, okwenza ukuthi akhe izicubu ezintsha futhi abe minyene futhi abe namandla. Uma ungakaze ubaveze ekucindezelekeni, njengokuzivocavoca umzimba, abanasizathu sokuqina futhi bahlale beqinile.
Ukuzivocavoca amandla kufaka phakathi imisebenzi efana nokuhamba, ukudansa, ukugibela izitebhisi, nokuhamba ngezinyawo. Kuyiqiniso ukuthi ukunyakaza okunamandla, okuthwala isisindo, okufana gxuma noma gijima, ingase iqine kakhulu emalungeni abanye abantu abadala abaneminyaka engaphezu kuka-60.
Esikhundleni sokuzenza, khetha ukuvivinya umzimba okunomthelela omncane ukuze zingalimazi amalunga akho.
Ukuzivocavoca ukuqinisa ukuma nokulinganisela kungasiza ekunciphiseni ingozi yokuphuka kwesihlakala nenqulu, okuvame ukuhlotshaniswa ne-osteoporosis.
Ithuthukisa ukusebenzisana futhi isiza ukuvimbela ukuwa
Ukuwa kuyimbangela ehamba phambili yokulimala phakathi kwabantu abaneminyaka engama-65 nangaphezulu. Abantu abaningi abangakuqapheli ukuthi ukuwa kungavinjelwa kalula.
Nakuba kunezinto eziningi abantu abangakwazi ukuzenza, okuhlanganisa ukubona udokotela wabo ukuze abuyekeze imithi yabo futhi ahlonze leyo engandisa ingozi yokuwa, into ebaluleke kakhulu yesu lokuvimbela ukuwa ukuvivinya umzimba okuvamile ukuze kuthuthukiswe ibhalansi. .
Ukuzivocavoca kunciphisa ingozi yokuwa ngoba kuthuthukisa ukusebenzisana futhi kuqinise imisipha kanye namathambo. Ngaphezu kwalokho, bakhuthaza amandla, ukuhamba nokulinganisela, okusebenza kahle kakhulu ekunciphiseni ingozi yokuwa.
Kufanele unake ngokukhethekile izivivinyo for the core, njengoba ingqikithi eqinile ibalulekile ukuze uthole amandla omzimba ogcwele nokuzinza.
Ingase yehlise imizwa yesizungu nokucindezeleka
Njengoba sikhula, kuvamile ukuba nemizwa yokucindezeleka nesizungu, ikakhulukazi uma sishonelwe abantu esibathandayo. Izindaba ezinhle ukuthi ukuvivinya umzimba nakho kungathuthukisa impilo yakho engokomzwelo. Ochwepheshe bakholelwa ukuthi ukuzivocavoca kunomphumela oqondile ku-hormone i-serotonin, ezihlobene nemizwa, phakathi kwamanye "amakhemikhali ajabulisayo."
Imiphumela eminingi yokuzivocavoca ebuchosheni okukhulunywe ngayo ngenhla—njengokuthuthukisa umoya-mpilo, ukugeleza kwegazi, nokukhiqizwa kwamahomoni—kungasiza labo abangaphezu kuka-50 ukuba balwe nezinkinga zempilo yemizwa.
Kungase kuvimbele ukulahlekelwa kwemisipha
La i-sarcopenia, noma ukulahlekelwa kwe-muscle okuhlobene neminyaka, kuvame kakhulu kubantu abadala asebekhulile. Kunesikhathi lapho lokhu kwakwaziwa njengokujwayelekile. Kwakucatshangwa ukuthi izicubu zemisipha zamane zehla ngokuhamba kweminyaka nokuthi akukho okwakungenziwa ukuze kushintshwe lokho. Iqiniso liwukuthi ososayensi baye babonisa ukuthi imisipha ye-muscle ingandiswa kunoma iyiphi iminyaka.
Indlela engcono kakhulu yokulwa ne-sarcopenia ukuzivocavoca. Ukuqeqeshwa kwe ukumelana uyaziwa ukwakha imisipha, kodwa ucwaningo oluthile lubonisa lokho hamba kungasiza futhi ukuvimbela i-sarcopenia. Ukulahlekelwa kwemisipha namandla kungenza kube nzima kakhulu kithi ukugcina amandla ethu okusebenza nokugcina ukuzimela kwethu. Okusho ukuthi, ukuzivocavoca okuthwala isisindo njengokuqeqeshwa kokumelana nokuhamba kuba bucayi kakhulu njengoba sikhula.
Ukuzivocavoca umzimba, njenge Phakamisa izinsimbe ezisindayo kanye nokusetshenziswa kwe amabhande okumelana, kungasiza ukuthuthukisa uhlobo lwe-II lwemisipha yemisipha. Njengoba abantu abadala asebekhulile bangase bazwele ukunyakaza okuqhumayo njengokugxuma noma ukuba nokulinganisela okulinganiselwe, ungenza izivivinyo ulele futhi uhlale phansi, njengama-squats esihlalo somlenze owodwa, ukusunduza kwe-hip, kanye nokucindezela kwehlombe kwe-dumbbell ehlezi.
Ingakusiza ulale kangcono
Kunoma yikuphi ubudala, umsebenzi womzimba uyadingeka ukuze kugcinwe izinga lokulala, okubalulekile enhlalakahleni ephelele.
Kunophenyo oluningana oluvikela ukuthi ukuzivocavoca kungathuthukisa ikhwalithi yokulala kanye nobude bayo, ikakhulukazi kubantu abangaphezu kweminyaka engama-50 ubudala. Ngisho nabantu abane ukuqwasha okungapheli, isimo esivamile phakathi kwabantu abangaphezu kweminyaka engu-60 singazuza ngokuzivocavoca.
Futhi, nakuba kube khona impikiswano yokuthi ukuvivinya umzimba ebusuku kungaphazamisa ukulala, abukho ubufakazi obuqand’ ikhanda obusekela leso simangalo. Kufanele uzame ukugwema ukuvivinya umzimba okunamandla kakhulu eduze nesikhathi sokulala, njengoba kungaphazamisa ikhono lakho lokuzumeka.
Ungawuqala kanjani umkhuba wokuzivocavoca uma ungaphezu kweminyaka engama-50?
Okuncane kuvame ukuba ngaphezulu uma unquma ukuqalisa. Futhi uma uthatha umkhuba omdala wokuzivocavoca, okuncane kuningi.
Sincoma ukuthi usebenzise a ukumelana nokukhanya, yenza izimpinda ezimbalwa futhi uhambe ibanga elifushane kunangaphambili. Ngalokhu sifuna ukugwema ukulayisha ngokweqile imisipha namalunga futhi sibone ukuthi umzimba wakho usabela kanjani emsebenzini owengeziwe.
Uma usebenza nomqeqeshi, mazise ukuthi inhloso yakho yokuqala ukuqinisekisa ukuthi akalimali. Akuwona wonke ukuzivocavoca okudingeka kuqine kakhulu ukuze kuphumelele. Futhi, kungcono kakhulu ukuthi ungashintshi izici eziningi ngesikhathi esisodwa. Ungakwazi ukulawula kakhulu izinto ezintathu ezenzeka phakathi nokuqeqeshwa kwakho: rep count, isisindo, kanye nezinhlobo zokuzivocavoca. Ngokufanelekile, ufuna ukushintsha isici esisodwa ngesikhathi, ukuze wazi ukuthi iyiphi okufanele isolwe uma kukhona okungahambi kahle.