Momwe Mungapezerenso Mphamvu ndi Kulimba Pambuyo pa COVID-19

UK, Essex, Harlow, adakweza malingaliro a mzimayi akuchita masewera olimbitsa thupi panja m'munda mwake

Kubwezeretsanso minofu ndi mphamvu, kupirira kwakuthupi, kupuma, kumveka bwino m'maganizo, kukhala ndi thanzi labwino komanso mphamvu zatsiku ndi tsiku ndizofunikira kwa odwala omwe kale anali m'chipatala komanso oyenda nthawi yayitali a COVID.Pansipa, akatswiri akuwunika zomwe kuchira kwa COVID-19 kumakhudzanso.

Comprehensive Recovery Plan

Zofunikira pakuchira payekha zimasiyanasiyana kutengera wodwala komanso njira yake ya COVID-19.Magawo akuluakulu azaumoyo omwe amakhudzidwa nthawi zambiri ndipo ayenera kuyang'aniridwa ndi awa:

• Mphamvu ndi kuyenda.Kugonekedwa m'chipatala ndi kachilombo ka HIV komweko kumatha kuwononga mphamvu ya minofu ndi misa.Kusasunthika kuchokera pabedi m'chipatala kapena kunyumba kumatha kusinthidwa pang'onopang'ono.
• Kupirira.Kutopa ndi vuto lalikulu lomwe lili ndi COVID yayitali, yomwe imafuna kuchita zinthu mosamala.
• Kupuma.Zotsatira zamapapo kuchokera ku chibayo cha COVID zitha kupitilirabe.Thandizo lachipatala kuphatikiza ndi kupuma kumathandizira kupuma.
• Zochita zolimbitsa thupi.Pamene ntchito za tsiku ndi tsiku monga kukweza zinthu zapakhomo sizikuchitidwanso mosavuta, ntchitoyo ikhoza kubwezeretsedwa.
• Kumveka bwino kwamalingaliro/kufanana kwamalingaliro.Zomwe zimatchedwa chifunga muubongo zimapangitsa kuti zikhale zovuta kugwira ntchito kapena kukhazikika, ndipo zotsatira zake zimakhala zenizeni, osati zongoyerekeza.Kudwala matenda oopsa, kugona m'chipatala kwa nthawi yayitali komanso kudwaladwala kumakhumudwitsa.Chithandizo chamankhwala chimathandiza.
• General thanzi.Mliriwu nthawi zambiri umaphimba nkhawa monga chisamaliro cha khansa, kuyezetsa mano kapena kuyezetsa nthawi zonse, koma zovuta zonse zaumoyo zimafunikira chisamaliro.

Mphamvu ndi Kuyenda

Pamene musculoskeletal system igunda kuchokera ku COVID-19, imabwereranso thupi lonse."Minofu imagwira ntchito yofunika kwambiri," akutero Suzette Pereira, wofufuza za thanzi la minofu ndi Abbott, kampani yosamalira zaumoyo padziko lonse."Zimatengera pafupifupi 40% ya kulemera kwa thupi lathu ndipo ndi chiwalo cha metabolic chomwe chimagwira ntchito zina ndi minofu m'thupi.Zimapereka chakudya ku ziwalo zofunika kwambiri panthawi ya matenda, ndipo kutaya kwambiri kungaike thanzi lanu pachiswe. "

Tsoka ilo, popanda kuyang'ana mwadala thanzi la minofu, kulimba kwa minofu ndi magwiridwe antchito zitha kuwonongeka kwambiri mwa odwala a COVID-19.“Ndi Catch-22,” akutero Brianne Mooney, dokotala wa chipatala cha Opaleshoni Yapadera ku New York City.Iye akufotokoza kuti kusowa kwa kayendetsedwe kake kumapangitsa kuti minofu iwonongeke kwambiri, pamene kusuntha kungamve zosatheka ndi matenda otaya mphamvu.Kuti zinthu ziipireipire, kufooka kwa minofu kumawonjezera kutopa, kupangitsa kuti kuyenda kusakhale kosavuta.

Odwala amatha kutaya mpaka 30% ya minofu m'masiku oyambirira a 10 akuloledwa kuchipinda chachipatala, kafukufuku amasonyeza.Odwala omwe agonekedwa m'chipatala chifukwa cha COVID-19 nthawi zambiri amakhala m'chipatala kwa milungu iwiri, pomwe omwe amapita ku ICU amakhala pafupifupi mwezi umodzi ndi theka kumeneko, atero Dr. Sol M. Abreu-Sosa, dokotala wamankhwala komanso kukonzanso omwe amagwira ntchito ndi odwala a COVID-19 ku Rush University Medical Center ku Chicago.

Kusunga Kulimba Kwa Minofu

Ngakhale mumikhalidwe yabwino kwambiri, kwa iwo omwe ali ndi zizindikiro zamphamvu za COVID-19, ndizotheka kuti kutayika kwa minofu kuchitike.Komabe, odwala amatha kukhudza kwambiri kutayika kwa minofu ndipo, pakagwa pang'ono, amatha kukhala ndi thanzi la minofu, atero a Mooney, membala wa gulu lomwe lidapanga Chipatala cha Opaleshoni Yapadera ya COVID-19 malangizo okhudza thanzi komanso kukonzanso thupi.

Njirazi zingathandize kuteteza minofu, mphamvu ndi thanzi lonse panthawi yochira:

• Yendani momwe mungathere.
• Onjezani kukana.
• Ikani patsogolo zakudya.

Yendani Momwe Mungathere

"Mukangosuntha, zimakhala bwino," akutero Abreu-Sosa, pofotokoza kuti, m'chipatala, odwala a COVID-19 omwe amagwira nawo ntchito amakhala ndi maola atatu olimbitsa thupi masiku asanu pa sabata.“Kuno kuchipatala, tikuyamba kuchita masewera olimbitsa thupi ngakhale tsiku logonekedwa ngati ma vitals akhazikika.Ngakhale odwala omwe ali ndi intuba, timagwira ntchito mongoyenda pang'onopang'ono, kukweza manja ndi miyendo ndikuyika minofu."

Atafika kunyumba, Mooney amalimbikitsa anthu kuti azidzuka ndikusuntha mphindi 45 zilizonse.Kuyenda, kuchita zinthu zatsiku ndi tsiku monga kusamba ndi kuvala komanso kuchita masewera olimbitsa thupi monga kupalasa njinga ndi squats ndizopindulitsa.

"Zochita zilizonse zolimbitsa thupi ziyenera kukhazikitsidwa pazizindikiro ndi magwiridwe antchito apano," akutero, pofotokoza kuti cholinga chake ndikuchita minofu ya thupi popanda kukulitsa zizindikiro zilizonse.Kutopa, kupuma movutikira komanso chizungulire ndizomwe zimayambitsa kusiya kuchita masewera olimbitsa thupi.

Onjezani Kukaniza

Mukaphatikiza mayendedwe muzochita zanu zochira, ikani patsogolo masewera olimbitsa thupi omwe amalimbana ndi magulu akuluakulu amthupi lanu, a Mooney amalimbikitsa.Akunena kuti kumaliza masewera olimbitsa thupi atatu a mphindi 15 pa sabata ndikoyambira bwino, ndipo odwala amatha kuchulukitsa pafupipafupi komanso nthawi yayitali akachira.

Samalani kwambiri kuti muyang'ane m'chiuno ndi ntchafu komanso kumbuyo ndi mapewa, chifukwa magulu a minofuwa amatha kutaya mphamvu kwambiri mwa odwala a COVID-19 ndipo amakhala ndi zotsatira zambiri pakuyimirira, kuyenda ndi kugwira ntchito za tsiku ndi tsiku, Abreu-Sosa akuti.

Kuti mulimbikitse thupi lapansi, yesani masewera olimbitsa thupi monga squats, milatho ya glute ndi masitepe am'mbali.Kwa thupi lakumtunda, phatikizani mizere yowongoka ndi mapewa.Kulemera kwa thupi lanu, ma dumbbell opepuka ndi magulu okana zonse zimapanga zida zabwino zokana kunyumba, akutero Mooney.

Ikani Choyamba Chakudya Chakudya

"Mapuloteni amafunikira kuti apange, kukonza ndi kusunga minofu, komanso kuthandizira kupanga ma antibodies ndi maselo a chitetezo cha mthupi," akutero Pereira.Tsoka ilo, kudya kwa mapuloteni nthawi zambiri kumakhala kotsika kuposa momwe kumakhalira odwala a COVID-19."Khalani 25 mpaka 30 magalamu a mapuloteni pa chakudya chilichonse ngati n'kotheka, mwa kudya nyama, mazira ndi nyemba kapena kugwiritsa ntchito mankhwala owonjezera pakamwa," akutero.

Vitamini A, C, D ndi E ndi zinc ndizofunika kwambiri kuti chitetezo cha mthupi chitetezeke, koma amathandizanso pa thanzi la minofu ndi mphamvu, Pereira akuti.Amalimbikitsa kuphatikiza mkaka, nsomba zonenepa, zipatso ndi masamba ndi mbewu zina monga mtedza, mbewu ndi nyemba muzakudya zanu zochira.Ngati mukuvutika kudziphikira nokha kunyumba, ganizirani kuyesa njira zoperekera zakudya zathanzi kuti zikuthandizeni kupeza zakudya zosiyanasiyana.

Kupirira

Kukankhira mu kutopa ndi kufooka kumatha kukhala kopanda phindu mukakhala ndi COVID yayitali.Kulemekeza kutopa kwa post-COVID ndi gawo la njira yochira.

Kutopa Kwambiri

Kutopa kuli m'gulu lazizindikiro zomwe zimabweretsa odwala omwe akufuna chithandizo chamankhwala ku Gulu la Johns Hopkins Post-Acute COVID-19, atero a Jennifer Zanni, katswiri wa matenda amtima ndi m'mapapo ku Johns Hopkins Rehabilitation ku Timonium, ku Maryland.Iye anati: “Sikuti ndi kutopa kumene kumaoneka ndi munthu amene wangokomoka kapena amene wafooka kwambiri."Ndizizindikiro chabe zomwe zimawalepheretsa kuchita zomwe amachita tsiku ndi tsiku - kusukulu kapena kuntchito."

Pacing Nokha

Kuchita zochulukirapo kumatha kubweretsa kutopa kopitilira muyeso kwa anthu omwe ali ndi post-COVID malaise."Thandizo lathu liyenera kukhala lapadera kwa wodwala, mwachitsanzo, ngati wodwala apereka ndipo ali ndi zomwe timatcha 'post-exertional malaise," Zanni akutero.Izi, akufotokoza, ndi pamene wina amachita zolimbitsa thupi monga kuchita masewera olimbitsa thupi kapena ntchito yamalingaliro monga kuwerenga kapena kukhala pakompyuta, ndipo zimayambitsa kutopa kapena zizindikiro zina kuipiraipira kwambiri m'maola 24 kapena 48 otsatira.

"Ngati wodwala ali ndi zizindikiro zotere, tiyenera kusamala kwambiri momwe timapangira masewera olimbitsa thupi, chifukwa mutha kupangitsa wina kuipiraipira," adatero Zanni."Chifukwa chake titha kukhala tikungogwira ntchito pang'onopang'ono ndikuwonetsetsa kuti azichita zinthu zatsiku ndi tsiku, monga kugawa zinthu zazing'ono."

Zomwe zimamveka ngati njovu zazifupi, zosavuta pamaso pa COVID-19 zitha kukhala zodetsa nkhawa kwambiri, odwala anganene."Zitha kukhala zazing'ono, ngati kuti adayenda mtunda umodzi ndipo sangathe kudzuka pabedi kwa masiku awiri otsatira - kotero, mosagwirizana ndi zomwe zikuchitika," akutero Zanni."Koma zili ngati mphamvu zomwe zilipo ndizochepa kwambiri ndipo ngati zipitilira izi zimatenga nthawi yayitali kuti achire."

Monga momwe mumachitira ndi ndalama, gwiritsani ntchito mphamvu zanu zamtengo wapatali mwanzeru.Mwa kuphunzira kuchita zinthu mwachangu, mungapeweretu kutopa kotheratu.

Kupuma

Zovuta za kupuma monga chibayo zimatha kukhala ndi zotsatira za kupuma kwanthawi yayitali.Kuphatikiza apo, Abreu-Sosa akuti pochiza COVID-19, madotolo nthawi zina amagwiritsa ntchito ma steroid ndi odwala, komanso othandizira ziwalo ndi mitsempha yamagazi omwe amafunikira ma ventilator, onse omwe amatha kufulumizitsa kusweka kwa minofu ndi kufooka.Odwala a COVID-19, kuwonongekaku kumaphatikizaponso minofu yopumira yomwe imayendetsa mpweya ndi mpweya.

Kuchita masewera olimbitsa thupi ndi gawo lofunikira pakuchira.Kabuku ka odwala kopangidwa ndi Zanni ndi anzawo koyambirira kwa mliriwu akufotokoza magawo ochira.“Pezani mozama” ndi uthenga wokhudza kupuma.Kupuma mozama kumapangitsanso mapapu kugwira ntchito pogwiritsa ntchito diaphragm, zolemba za kabukuka, ndikulimbikitsa kukonzanso ndi kumasuka mu dongosolo lamanjenje.

• Gawo loyamba.Yesetsani kupuma mozama pamsana wanu ndi m'mimba mwanu.Kung'ung'udza kapena kuyimba kumaphatikizanso kupuma kwambiri.
• Kumanga gawo.Mutakhala ndi kuyimirira, gwiritsani ntchito kupuma mozama ndikuyika manja anu m'mbali mwa mimba yanu.
• Kukhala gawo.Pumirani mwakuya mukayimirira komanso pazochitika zonse.

Maphunziro a Aerobic, monga magawo pa treadmill kapena njinga yolimbitsa thupi, ndi gawo la njira yowonjezera yopangira mphamvu yopuma, kulimbitsa thupi kwathunthu ndi kupirira.

Pamene mliriwo unkapitirira, zinaonekeratu kuti mavuto osalekeza a m’mapapo amatha kusokoneza mapulani a nthawi yayitali."Ndili ndi odwala ena omwe ali ndi vuto la m'mapapo, chifukwa chokhala ndi COVID kwawononga mapapu awo," akutero Zanni."Zitha kukhala zochedwa kwambiri kuthetsa kapena nthawi zina kwamuyaya.Odwala ena amafunikira mpweya kwa kanthawi.Zimangotengera momwe matenda awo analili ovuta komanso momwe adachira. ”

Rehab kwa wodwala yemwe mapapu ake asokonezeka amatenga njira zosiyanasiyana."Tikugwira ntchito ndi asing'anga pazachipatala kuti azitha kugwira bwino ntchito m'mapapo," akutero Zanni.Mwachitsanzo, akuti, izi zitha kutanthauza kuti odwala akugwiritsa ntchito inhaler kuti azitha kuchita masewera olimbitsa thupi."Timachitanso masewera olimbitsa thupi m'njira zomwe angathe kupirira.Chifukwa chake ngati wina akupuma movutikira, titha kuyamba kuchita masewera olimbitsa thupi pang'onopang'ono, kutanthauza kuti kuchita masewera olimbitsa thupi kwakanthawi kochepa popanda kupuma pang'ono.

Functional Fitness

Kuchita ntchito zatsiku ndi tsiku zomwe munkakhala nazo mopepuka, monga kuyenda pansi kapena kukweza zinthu zapakhomo, ndi gawo limodzi lamasewera olimbitsa thupi.Momwemonso kukhala ndi mphamvu ndi kuthekera kochita ntchito yanu.

Kwa ogwira ntchito ambiri, zoyembekeza zachikhalidwe zogwira ntchito mwakhama kwa maola ambiri sizikhala zenizeni pamene akuchira ku COVID-19.

Pambuyo pakulimbana koyamba ndi COVID-19, kubwerera kuntchito kumatha kukhala kovuta modabwitsa."Kwa anthu ambiri, ntchito ndi yovuta," akutero Zanni."Ngakhale kukhala pakompyuta sikungakhale kolemetsa, koma kumatha kukhala kokhometsa msonkho, zomwe zimatha (kuyambitsa) kutopa kwambiri nthawi zina."

Maphunziro ogwira ntchito amalola anthu kubwerera kuzinthu zatanthauzo m'miyoyo yawo, osati pomanga mphamvu komanso kugwiritsa ntchito matupi awo bwino.Kuphunzira kayendetsedwe kabwino ka kayendetsedwe kake ndi kulimbikitsa magulu akuluakulu a minofu kungathandize kubwezeretsa mphamvu ndi mphamvu, kugwirizanitsa, kaimidwe ndi mphamvu kuti athe kutenga nawo mbali pamisonkhano ya banja, zochitika zakunja monga kukwera maulendo kapena ntchito monga kukhala ndi kugwira ntchito pa kompyuta.

Komabe, zingakhale zosatheka kuti antchito ena ayambirenso ntchito zanthawi zonse monga mwanthawi zonse.Iye anati: “Anthu ena satha kugwira ntchito chifukwa cha zizindikiro zawo.“Anthu ena amayenera kusintha nthawi yantchito kapena ntchito kunyumba.Anthu ena alibe luso logwira ntchito - akugwira ntchito koma pafupifupi tsiku lililonse akugwiritsa ntchito mphamvu zomwe zilipo, zomwe ndizovuta kwambiri. "Izi zitha kukhala zovutirapo kwa anthu ambiri omwe sakhala ndi mwayi woti sagwira ntchito kapena kupuma nthawi yomwe akufuna, akutero.

Ena opereka chithandizo kwa nthawi yayitali a COVID atha kuthandiza kuphunzitsa owalemba ntchito odwala, mwachitsanzo kutumiza makalata owauza za COVID yayitali, kuti athe kumvetsetsa zomwe zingachitike paumoyo wawo ndikukhala olandirira bwino pakafunika kutero.

Kufanana Kwamalingaliro/M'malingaliro

Gulu lokonzekera bwino la opereka chithandizo chamankhwala lidzaonetsetsa kuti ndondomeko yanu yochira ndi yokhazikika, yokwanira komanso yokwanira, kuphatikizapo thanzi la thupi ndi maganizo.Monga gawo la izi, Zanni adanenanso kuti odwala ambiri omwe amawonedwa ku chipatala cha Hopkins PACT amawunikiridwa chifukwa cha malingaliro ndi malingaliro.

Bhonasi yokhala ndi rehab ndikuti odwala amakhala ndi mwayi wozindikira kuti sali okha.Kupanda kutero, zingakhale zofooketsa pamene mabwana, abwenzi kapena achibale akukufunsani ngati mukadali wofooka, wotopa kapena maganizo kapena mukuvutika maganizo pamene mukudziwa kuti ndi choncho.Mbali ina ya COVID rehab yayitali ndikulandila chithandizo ndi chikhulupiriro.

"Odwala anga ambiri anganene kuti kungokhala ndi wina wotsimikizira zomwe akukumana nazo ndi chinthu chachikulu," akutero Zanni."Chifukwa zizindikiro zambiri ndizomwe anthu akukuuzani osati zomwe mayeso a labu akuwonetsa."

Zanni ndi ogwira nawo ntchito amawona odwala ngati odwala kunja kwachipatala kapena kudzera pa telefoni, zomwe zingathandize kupeza mosavuta.Kuchulukirachulukira, zipatala zikupereka mapulogalamu a post-COVID kwa iwo omwe ali ndi zovuta.Wothandizira wanu wamkulu atha kukupangirani pulogalamu m'dera lanu, kapena mutha kuwona zipatala zakomweko.

General Health

Ndikofunikira kukumbukira kuti vuto latsopano lathanzi kapena chizindikiro chitha kuyambitsidwa ndi china chake osati COVID-19.Kulankhulana kosiyanasiyana ndikofunikira pamene odwala amawunikiridwa kuti abwererenso kwa nthawi yayitali ya COVID, Zanni akuti.

Ndi kusintha kwa thupi kapena kuzindikira, zovuta zogwirira ntchito kapena zizindikiro za kutopa, asing'anga amayenera kuletsa zomwe sizingakhale za COVID.Monga nthawi zonse, mtima, endocrine, oncology kapena matenda ena am'mapapo amatha kuyambitsa zizindikiro zambirimbiri.Zonsezi zikunena za kukhala ndi mwayi wopeza chithandizo chamankhwala, Zanni akuti, komanso kufunikira kowunika bwino m'malo mongonena kuti: Iyi ndi COVID yayitali.