E-UK, Essex, Harlow, umbono ophakamileyo womfazi owenza umthambo ngaphandle kwigadi yakhe
Ukubuyisela ubunzima bezihlunu kunye namandla, unyamezelo lomzimba, amandla okuphefumla, ukucaca ngokwasengqondweni, impilo-ntle yeemvakalelo kunye namanqanaba amandla emihla ngemihla zibalulekile kwizigulana zangaphambili zasesibhedlele kunye ne-COVID ehambisa ixesha elide ngokufanayo.Apha ngezantsi, iingcali zivavanya malunga nokuba kubandakanya ntoni ukuchacha kwe-COVID-19.
Isicwangciso soBuyiselo esiBanzi
Iimfuno zokuchacha komntu ngamnye ziyahluka ngokuxhomekeke kwisigulana kunye nekhosi yabo ye-COVID-19.Iindawo eziphambili zempilo ezihlala zichaphazeleka kwaye kufuneka ziqwalaselwe ziquka:
- Amandla kunye nokuhamba.Ukulaliswa esibhedlele kunye nosulelo lwentsholongwane ngokwayo lunokuphelisa amandla omzimba kunye nobunzima.Ukungashukumi kwindawo yokulala esibhedlele okanye ekhaya kunokutshintshwa ngokuthe ngcembe.
- Unyamezelo.Ukudinwa yingxaki enkulu ene-COVID ende, efuna isantya sokuhamba ngononophelo.
- Ukuphefumla.Iziphumo zemiphunga ezivela kwi-COVID pneumonia zinokuqhubeka.Unyango lwezonyango kunye nonyango lokuphefumla lunokuphucula ukuphefumla.
- Ukomelela okusebenzayo.Xa imisebenzi yemihla ngemihla efana nokuphakamisa izinto zendlu ayisaqhutywa ngokulula, umsebenzi unokubuyiselwa.
- Ukucaca kwengqondo / ukulingana ngokweemvakalelo.Oko kubizwa ngokuba yinkungu yobuchopho kwenza kube nzima ukusebenza okanye ukunikel’ ingqalelo, yaye umphumo uba ngowokwenene, kungekhona owomfanekiso.Ukugula kakhulu, ukulaliswa esibhedlele ixesha elide kunye neengxaki zempilo eziqhubekayo kuyakhathaza.Inkxaso yonyango iyanceda.
- Impilo ngokubanzi.Ubhubhani uhlala usibekela iinkxalabo ezinje ngokhathalelo lomhlaza, ujongo lwamazinyo okanye uvavanyo lwesiqhelo, kodwa imiba yezempilo iyonke ikwafuna ukuhoywa.
Amandla kunye nokuhamba
Xa inkqubo ye-musculoskeletal ithatha i-COVID-19, iphinda ibuyele emzimbeni wonke."Imisipha idlala indima ebalulekileyo," utsho uSuzette Pereira, umphandi wezempilo wemisipha kunye no-Abbott, inkampani yokhathalelo lwempilo yehlabathi.“Ibalelwa malunga ne-40% yobunzima bomzimba wethu kwaye lilungu le-metabolic elisebenza amanye amalungu kunye nezicubu emzimbeni.Inika izondlo kumalungu abalulekileyo ngamaxesha okugula, kwaye ukuphulukana kakhulu kunokubeka impilo yakho emngciphekweni.”
Ngelishwa, ngaphandle kokujolisa ngabom kwimpilo yezihlunu, ukomelela kwezihlunu kunye nokusebenza kunokuwohloka kakhulu kwizigulana ze-COVID-19.UBrianne Mooney, ugqirha womzimba kwiSibhedlele Sotyando Olukhethekileyo kwisiXeko saseNew York uthi: “YiCatch-22.Uchaza ukuba ukungabikho kokunyakaza kwandisa kakhulu ukulahleka kwemisipha, ngelixa ukunyakaza kunokuziva kungenakwenzeka ngesifo sokukhupha amandla.Ukwenza izinto zibe mbi ngakumbi, i-atrophy ye-muscle ikwandisa ukukhathala, okwenza ukunyakaza kuncinci.
Izigulane zinokulahlekelwa ukuya kuthi ga kwi-30% ye-muscle mass in the first-10 days of intensive care yokwamkelwa, uphando lubonisa.Izigulana ezilaliswe esibhedlele ngenxa ye-COVID-19 zihlala esibhedlele ubuncinci iiveki ezimbini, ngelixa abo bangena e-ICU bachitha malunga nenyanga enesiqingatha apho, utshilo uGqr. Sol M. Abreu-Sosa, ugqirha wenyama kunye nengcali yokubuyisela kwimeko yesiqhelo. osebenza nabaguli be-COVID-19 kwiZiko lezoNyango leYunivesithi iRush eChicago.
Ukugcina Ukuqina Kwezihlunu
Nakwezona meko zintle, kwabo bafumana iimpawu ezinamandla ze-COVID-19, kunokwenzeka ukuba ukulahleka kwemisipha kuya kwenzeka.Nangona kunjalo, izigulana zinokuphembelela kakhulu inqanaba lokulahleka kwezihlunu kwaye, kwiimeko ezithambileyo, ziyakwazi ukugcina impilo yezihlunu, utshilo uMoney, ilungu leqela elenze iSibhedlele soThwando oluKhethekileyo lwe-COVID-19 izikhokelo zesondlo kunye nokubuyisela umzimba kwimeko yesiqhelo.
Ezi zicwangciso zinokunceda ukukhusela imisipha, amandla kunye nempilo yonke ngexesha lokubuyisela:
- Hambisa njengoko unako.
- Yongeza ukuxhathisa.
- Beka kuqala isondlo.
Hambisa njengoko Unako
“Ngokukhawuleza ushukuma, kungcono,” utshilo uAbreu-Sosa, echaza ukuba, esibhedlele, izigulana ze-COVID-19 asebenza nazo zineeyure ezintathu zonyango lomzimba iintsuku ezintlanu ngeveki.“Apha esibhedlele, siyaqala ukuzilolonga nangomhla wokwamkelwa ukuba i-vitals izinzile.Nokuba kwizigulana ezifakwe ngaphakathi, sisebenza kuluhlu lwentshukumo, siphakamisa iingalo nemilenze kunye nokubeka izihlunu.
Nje ukuba ugoduke, uMooney ucebisa abantu ukuba bavuke bahambe rhoqo ngemizuzu engama-45 okanye njalo.Ukuhamba, ukwenza imisebenzi yemihla ngemihla njengokuhlamba nokunxiba kunye nokuzilolonga okucwangcisiweyo okufana nokukhwela ibhayisekile kunye ne-squats kuluncedo.
"Nawuphi na umsebenzi womzimba kufuneka usekelwe kwiimpawu kunye namanqanaba angoku okusebenza," utsho, echaza ukuba injongo kukubandakanya imisipha yomzimba ngaphandle kokugqithisa naziphi na iimpawu.Ukudinwa, ukuphefumla nzima kunye nesiyezi zonke zingunobangela wokuyeka ukwenza umthambo.
Yongeza ukuxhathisa
Xa udibanisa intshukumo kwindlela yakho yokubuyisela, beka phambili imithambo esekelwe kuxhathiso ecela umngeni kumaqela amakhulu omzimba wakho, ucebisa uMoney.Uthi ukugqiba i-15-minute-workouts emithathu ngeveki sisiqalo esihle, kwaye izigulana zinokonyusa amaxesha kunye nobude njengoko kuqhubeka ukuchacha.
Thatha ngononophelo olukhethekileyo ukugxila esinqeni nasemathangeni kunye nomqolo nasemagxeni, njengoko la maqela ezihlunu ethanda ukuphulukana namandla amaninzi kwizigulana ze-COVID-19 kwaye aneziphumo ezifikelela ngokubanzi ekukwazini ukuma, ukuhamba kunye nokwenza imisebenzi yemihla ngemihla, Abreu-Sosa uthi.
Ukomeleza umzimba ophantsi, zama ukuzivocavoca okunje ngee-squats, iibhulorho ze-glute kunye namanyathelo asecaleni.Kumzimba ongaphezulu, faka iinguqu ze-row kunye ne-shoulder-press.Ubunzima bomzimba wakho, ii-dumbbells ezilula kunye neebhendi zokuxhathisa zonke zenza izixhobo zokuxhathisa ekhaya, utshilo uMoney.
Beka phambili iSondlo
"Iprotheyini iyadingeka ukwakha, ukulungisa nokugcina imisipha, kodwa kunye nokuxhasa ukuveliswa kwee-antibodies kunye neeseli ze-immune system," kusho uPereira.Ngelishwa, ukutya kweprotheyini kuhlala kusezantsi kunokuba kufanelekile kwizigulana ze-COVID-19."Jonga i-25 ukuya kwi-30 grams yeprotheyini kwisidlo ngasinye ukuba kunokwenzeka, ngokutya inyama, amaqanda kunye neembotyi okanye usebenzisa isongezelelo sesondlo somlomo," ucebisa.
I-Vitamin A, C, D kunye ne-E kunye ne-zinc zibaluleke kakhulu ekusebenzeni komzimba, kodwa zidlala indima kwimpilo yemisipha kunye namandla, uPereira uthi.Ucebisa ukudibanisa ubisi, intlanzi enamafutha, iziqhamo kunye nemifuno kunye nezinye izityalo ezifana namantongomane, imbewu kunye neembotyi kwisidlo sakho sokubuyisela.Ukuba unengxaki yokuziphekela ekhaya, cinga ngokuzama iinkonzo zokuhambisa ukutya okunempilo ukukunceda ufumane uluhlu olubanzi lwezondlo.
Unyamezelo
Ukutyhala ngokudinwa kunye nobuthathaka kunokuba luncedo xa une-COVID ende.Ukuhlonipha ukudinwa kwasemva kwe-COVID yinxalenye yendlela yokuchacha.
Ukudinwa Okugqithisileyo
Ukudinwa kuphakathi kweempawu eziphezulu ezizisa abaguli abafuna unyango lomzimba kwiQela likaJohns Hopkins Post-Acute COVID-19, utshilo uJennifer Zanni, ingcali yentliziyo kunye nemiphunga kwi-Johns Hopkins Rehabilitation eTimonium, eMaryland.Uthi: “Asilohlobo lokudinwa onokuthi ukubone kumntu osandul’ ukudinwa okanye ophelelwe ngamandla kwizihlunu."Ziimpawu nje ezithi zithintele amandla abo okwenza imisebenzi yesiqhelo yemihla ngemihla - imisebenzi yesikolo okanye yomsebenzi."
Ukuzihambela
Umsebenzi omninzi kakhulu unokuzisa ukudinwa okungafanelekanga kubantu abane-post-COVID malaise.“Unyango lwethu kufuneka lube lolomntu ngamnye kwisigulana, umzekelo, ukuba isigulane siyanikezela kwaye sinento esiyibiza ngokuba 'yi-post-exertional malaise,'” utsho uZanni.Uyacacisa, kuxa umntu esenza umsebenzi womzimba njengokuzilolonga okanye nokuba ngumsebenzi wengqondo onjengokufunda okanye ukuba sekhompyuter, kwaye kubangela ukudinwa okanye ezinye iimpawu zibe mbi kakhulu kwiiyure ezingama-24 okanye ezingama-48 ezizayo.
"Ukuba isigulana sinezo ntlobo zeempawu, kufuneka silumke kakhulu malunga nendlela esimisela ngayo umthambo, kuba unokumenza umntu abe mandundu," utshilo uZanni."Ke ngoko sinokuthi sisebenza nje ukujikeleza kwaye siqinisekise ukuba bayayenza imisebenzi yemihla ngemihla, njengokwahlulahlula izinto zibe yimisebenzi emincinci."
Into evakala ngathi yi-jaunt emfutshane, elula phambi kwe-COVID-19 inokuba luxinzelelo olukhulu, abaguli banokuthi.“Inokuba yinto encinci, ngathi bahambe imayile kwaye abakwazi kuphuma ebhedini kwiintsuku ezimbini ezizayo – ke, indlela yokuphuma ecaleni komsebenzi,” utshilo uZanni."Kodwa kufana nokuba amandla abo akhoyo anqongophele kakhulu kwaye ukuba bangaphezulu koko kuthatha ixesha elide ukuchacha."
Kanye njengokuba usenza ngemali, wasebenzise ngobulumko amandla akho axabisekileyo.Ngokufunda ukwenza isantya, unokukuthintela ukudinwa ngokupheleleyo.
Ukuphefumla
Iingxaki zokuphefumla njengenyumoniya zinokuba neziphumo zokuphefumla ixesha elide.Ukongeza, u-Abreu-Sosa uphawula ukuba kunyango lwe-COVID-19, oogqirha ngamanye amaxesha basebenzisa i-steroids kunye nezigulana, kunye neearhente ezikhubazekileyo kunye neebhloko zemithambo-luvo kwezo zifuna ii-ventilators, zonke ezinokukhawulezisa ukuwohloka kwemisipha kunye nobuthathaka.Kwizigulana ze-COVID-19, oku kuwohloka kuquka nezihlunu zokuphefumla ezilawula ukuphefumla kunye nokuphefumla.
Umthambo wokuphefumla uyinxalenye eqhelekileyo yokuchacha.Incwadana yesigulana eyenziwe nguZanni kunye noogxa bakhe kwangethuba kubhubhane ichaza izigaba zokubuya kwentshukumo.“Phefumla nzulu” ngumyalezo othetha ngokuphefumla.Ukuphefumla okunzulu kubuyisela ukusebenza kwemiphunga ngokusebenzisa i-diaphragm, amanqaku encwadana, kwaye ikhuthaza imodi yokubuyisela kunye nokuphumla kwinkqubo ye-nervous.
- Isigaba sokuqala.Ziqhelise ukuphefumla emqolo nasesiswini sakho.Ukuncwina okanye ukucula kubandakanya ukuphefumla nzulu, ngokunjalo.
- Isigaba sokwakha.Ngelixa uhleli kwaye umile, sebenzisa ngononophelo ukuphefumla ngokunzulu ngelixa ubeka izandla zakho ecaleni kwesisu sakho.
- Ukuba isigaba.Ukuphefumlela nzulu ngelixa umile nakuyo yonke imisebenzi.
Uqeqesho lwe-Aerobic, olufana neeseshoni kwi-treadmill okanye ibhayisikili yokuzivocavoca, inxalenye yendlela ebanzi yokwakha amandla okuphefumla, ukufaneleka kunye nokunyamezela.
Njengoko ubhubhane uqhubeka, kwacaca ukuba iingxaki zemiphunga ezizingisileyo zinokuzenza nzima izicwangciso zokubuyisela ixesha elide.“Ndinazo ezinye izigulana ezineengxaki zemiphunga eziqhubekayo, ngenxa yokuba ukuba ne-COVID kubangele umonakalo kwimiphunga yabo,” utshilo uZanni.“Oko kunokucotha kakhulu ukusombulula okanye kwezinye iimeko kube ngokusisigxina.Ezinye izigulana zifuna ioksijini kangangexesha elithile.Kuxhomekeke kwindlela ababegula ngayo kunye nokuba bachacha kangakanani na. ”
Ukubuyisela kwimeko yesiqhelo kwisigulana esinemiphunga isengozini kuthatha indlela eyahlukahlukeneyo.“Sisebenza noogqirha ngokwembono yezonyango ukwenza ngcono imisebenzi yemiphunga,” utshilo uZanni.Ngokomzekelo, uthi, oko kunokuthetha ukuba izigulana zisebenzisa amayeza e-inhaler ukubavumela ukuba benze umthambo.“Siyazilolonga nangeendlela abanokunyamezela ngazo.Ke ukuba umntu uphefumla kancinci, sinokuqala umthambo ngakumbi ngoqeqesho lwethutyana elisezantsi, okuthetha ukuba lixesha elifutshane lokuzilolonga kunye nekhefu elincinci lokuphumla. ”
Ukomelela okuSebenzayo
Ukwenza imisebenzi yemihla ngemihla obukade uyithatha kancinci, njengokuhamba phantsi okanye ukuphakamisa izinto zendlu, yinxalenye yokuqina komzimba.Kukwanjalo nokuba namandla kunye nokukwazi ukwenza umsebenzi wakho.
Kubasebenzi abaninzi, ulindelo lwemveli lokusebenza ngokuzimisela iiyure ekugqibeleni alusenanyani njengoko beqhubeka nokuchacha kwi-COVID-19.
Emva komdlalo wokuqala kunye ne-COVID-19, ukubuyela emsebenzini kunokuba nzima ngokumangalisayo.“Kubantu abaninzi, umsebenzi ngumngeni,” utshilo uZanni."Nokuhlala ekhompyuter kusenokungabi yirhafu ngokwasemzimbeni, kodwa kunokurhafisa, nto leyo enokubangela (kubangele) ukudinwa kakhulu ngamanye amaxesha."
Uqeqesho olusebenzayo luvumela abantu ukuba babuyele kwimisebenzi enentsingiselo ebomini babo, kungekuphela nje ngokwakha amandla kodwa nangokusebenzisa imizimba yabo ngokufanelekileyo.Ukufunda iipatheni ezifanelekileyo zokunyakaza kunye nokuqinisa amaqela abalulekileyo emisipha kunokunceda ukubuyisela ukulinganisela kunye nokulungelelaniswa, ukulungelelanisa, ukuma kunye namandla okuthatha inxaxheba kwiindibano zentsapho, imisebenzi yangaphandle efana nokuhamba okanye iindlela zokusebenza ezifana nokuhlala kunye nokusebenza kwikhompyutheni.
Nangona kunjalo, kusenokungenzeki ukuba abanye abasebenzi baphinde baqalise imisebenzi eqhelekileyo njengesiqhelo.Uthi: “Abanye abantu abakwazi kwaphela ukusebenza ngenxa yeempawu zabo.“Abanye abantu kufuneka bahlengahlengise iishedyuli zabo zomsebenzi okanye basebenze ekhaya.Abanye abantu abanawo amandla okungasebenzi – bayasebenza kodwa phantse yonke imihla bajongana namandla akhoyo, nto leyo enzima kakhulu.”Oko kunokuba lucelomngeni kubantu abaninzi abangenabo ubunewunewu bokungasebenzi okanye ubuncinane bathathe ikhefu xa belufuna, uyaphawula.
Abanye abanikezeli benkathalo ye-COVID ixesha elide banokunceda ekufundiseni abaqeshi bezigulana, umzekelo, ukuthumela iileta ukubazisa nge-COVID ende, ukuze babe nokuqonda ngcono iziphumo zempilo ezinokubakhona kwaye babe nokwamkela ngakumbi xa kuyimfuneko.
UkuLingana ngokwengqondo/ngokweemvakalelo
Iqela elipheleleyo lababoneleli bezempilo liya kuqinisekisa ukuba isicwangciso sakho sokubuyisela sisodwa, sibanzi kwaye siphelele, sibandakanya impilo yomzimba kunye nengqondo.Njengenxalenye yoko, uZanni uqaphela ukuba izigulane ezininzi ezibonwa kwiklinikhi ye-Hopkins PACT zifumana uvavanyo kwimiba yengqondo kunye nengqondo.
Ibhonasi ene-rehab kukuba izigulane zinethuba lokuqonda ukuba azizodwa.Kungenjalo, kunokudimaza xa abaqeshi, abahlobo okanye amalungu osapho ebuza enoba usebuthathaka ngokwenene na, udiniwe okanye usengqondweni okanye usengxakini ngokweemvakalelo xa usazi ukuba kunjalo ngokwenene.Inxalenye ye-COVID rehab ende ifumana inkxaso kunye nenkolelo.
"Uninzi lwezigulane zam zinokuthi ukuba nomntu oqinisekisayo into abahlangabezana nayo yinto enkulu," uZanni uthi."Ngenxa yokuba uninzi lweempawu zezo zinto abantu bakuxelela zona hayi oko kuboniswa luvavanyo lwaselebhu."
UZanni kunye noogxa babo babona izigulane zombini njengezigulane ezingalaliswanga ekliniki okanye ngocingo, olunokwenza ukufikelela lula.Ngokwandayo, amaziko ezonyango abonelela ngeenkqubo ze-post-COVID kwabo banemiba eqhubekayo.Umboneleli wakho oyintloko unokukwazi ukucebisa inkqubo kwindawo yakho, okanye unokujonga kumaziko onyango asekuhlaleni.
Impilo ngokubanzi
Kubalulekile ukukhumbula ukuba ingxaki entsha yezempilo okanye uphawu lunokubangelwa yenye into engeyiyo i-COVID-19.Unxibelelwano lweenkqubo ezininzi lubalulekile xa izigulana zivavanyelwa i-COVID-rehab ende, utshilo uZanni.
Ngotshintsho lomzimba okanye lwengqondo, imiba yokusebenza okanye iimpawu zokudinwa, oogqirha kufuneka bakhuphe izinto ezinokwenzeka ezingeyo-COVID.Njengesiqhelo, intliziyo, i-endocrine, i-oncology okanye ezinye iimeko ze-pulmonary zingabangela ubuninzi beempawu ezihambelanayo.Konke oku kuthetha ukuba nofikelelo olululo kukhathalelo lwezonyango, utshilo uZanni, kunye nesidingo sovavanyo olucokisekileyo kunokuthi nje: Le yi-COVID ende yonke.
Ixesha lokuposa: Jun-30-2022