I-Lymphedema - izinhlobo, izimbangela, izimpawu, ukuxilongwa, ukwelashwa

Okuqukethwe okuqinisekisiwe

I-Lymphedema yisimo sesikhathi eside lapho uketshezi oluningi (i-lymph) lunqwabelana ezicutshini, lubangele ukuvuvukala. I-lymphatic system iyingxenye yamasosha omzimba futhi ibalulekile ekusebenzeni kwamasosha omzimba. Uketshezi olubizwa ngokuthi i-lymph lujikeleza ohlelweni lwe-lymphatic. I-Lymphedema ivamise ukubangelwa ukuvaleka kulesi simiso. I-Lymphedema ivame ukuphatha izingalo noma imilenze. Kwezinye izimo, kungase kuthinte izingalo zombili noma imilenze yomibili. Ezinye iziguli zingaze zivuvukele ikhanda, izitho zangasese noma isifuba. I-Lymphedema ayelapheki kodwa ingalawuleka ngokwelashwa okufanele.

I-Lymphedema - izici nezinhlobo

I-Lymphedema ukuvuvukala kwesitho esisodwa noma ngaphezulu okubangelwa ukugeleza okukhubazekile kwesistimu ye-lymphatic.

Uhlelo lwe-lymphatic luyinethiwekhi yemikhumbi ekhethekile (imikhumbi ye-lymph) kuwo wonke umzimba ukuze iqoqe uketshezi lwe-lymph okweqile kanye namaprotheni, ama-lipids, nemikhiqizo yemfucuza evela ezicutshini. Lolu ketshezi lube seludluliselwa kuma-lymph nodes, ahlunga udoti futhi abe namangqamuzana alwa nokutheleleka abizwa ngokuthi ama-lymphocyte.

Uketshezi oluningi emithanjeni ye-lymph ekugcineni lubuyela egazini. Lapho imikhumbi ye-lymphatic ivinjiwe noma ingakwazi ukukhipha uketshezi lwe-lymph ezicutshini, ukuvuvukala kwendawo (lymphedema) kwenzeka.

I-Lymphedema ivamise ukuthinta ingalo eyodwa noma umlenze, kodwa akuvamile ukuthi ithinte izinhlangothi zombili.

I-lymphedema eyinhloko kuwumphumela wokungajwayelekile kwe-anatomical emithanjeni ye-lymphatic futhi kuyisifo esingavamile sofuzo.

I-lymphedema yesibili kungenxa yomonakalo obonakalayo noma ukuvinjwa kwemikhumbi esebenza ngokujwayelekile kanye nama-lymph nodes. Izimbangela ezivame kakhulu ze-lymphoedema yesibili zihlanganisa ukulimala kwemishini, izinqubo zokuhlinzwa, izifo ezibangelwa amagciwane kanye nesikhunta, izimila ze-neoplastic ezicindezela imikhumbi ye-lymphatic, ukuvuvukala kwesikhumba noma ama-lymph nodes, ukukhuluphala, i-filariosis, ukungasebenzi kahle kwe-venous, i-radiotherapy noma ngisho nokuntuleka kwesikhathi eside. ukuvivinya umzimba, okubangelwa isib. ukulimala.

Bona futhi: Izinqubo ezingu-10 zezokwelapha ezibiza kakhulu

I-Lymphedema - izimbangela

Kunezimbangela eziningi ze-lymphedema. Kungase kubangelwa ukukhubazeka kokuzalwa noma okutholiwe. Ngakho-ke, i-lymphedema ihlukaniswe yaba yi-primary and secondary.

Izinkinga ze-lymphedema yokuqala

I-lymphedema eyinhloko ukungavamile kwesistimu ye-lymphatic futhi ngokuvamile kwenzeka lapho uzalwa, nakuba izimpawu zingase zingabonakali kuze kube kamuva ekuphileni. Kuye ngeminyaka lapho izimpawu zivela khona, izinhlobo ezintathu ze-lymphedema eyinhloko zichazwa. Iningi le-lymphedema eyinhloko lenzeka ngaphandle komlando womndeni owaziwayo wesifo.

1. Ukuvuvukala kokuzalwa (i-congenital lymphedema) – livela ngemva kokuzalwa, livame kakhulu kwabesifazane futhi libalelwa ku-10-25% wazo zonke izimo eziyinhloko ze-lymphedema. Iqoqo elincane labantu abane-congenital lymphedema ifa lesifo esaziwa ngokuthi yi-Milroy's disease.
2. Ukuvuvukala kwasekuqaleni (i-lymphedema engapheli) - uhlobo oluvame kakhulu lwe-lymphedema eyinhloko. Ichazwa njenge-lymphedema ebonakala ngemva kokuzalwa nangaphambi kweminyaka yobudala engama-35, enezimpawu ezivame kakhulu ebusheni. I-Lymphedema praecox ivame ngokuphindwe kane kwabesifazane kunakwabesilisa.
3. Ukuvuvukala sekwephuzile (i-lymphoedema ephuzile) – i-lymphedema, eqala ukubonakala ngemva kweminyaka engu-35, yaziwa nangokuthi isifo sikaMeige. Akuvamile kakhulu kune-hereditary lymphedema kanye ne-lymphedema yokuqala.

Izimbangela ze-lymphedema yesibili

I-lymphoedema yesibili iqala lapho uhlelo lwe-lymphatic olusebenza ngokujwayelekile luvimbekile noma lonakele. Isizathu esivamile ukuhlinzwa komdlavuza webele, ikakhulukazi uma kuhlanganiswe nokwelashwa ngemisebe. Lokhu kubangela i-lymphedema yohlangothi olulodwa engalweni.

Noma yiluphi uhlobo lokuhlinzwa oludinga ukususwa kwama-lymph nodes noma imikhumbi ye-lymph lunamandla okubangela i-lymphedema. Izinqubo zokuhlinza ezihambisana ne-lymphedema zihlanganisa ukukhumula imithambo, i-lipectomy, ukukhishwa kwesibazi sokushiswa, nokuhlinzwa kwemithambo yemithambo ye-peripheral.

Ukulimala kwama-lymph nodes kanye nemithambo ye-lymph eholela ku-lymphoedema kungase kwenzeke ngenxa yokuhlukumezeka, ukushiswa kwemisebe, ukutheleleka, ukucindezela, ukuvuvukala (isb. isifo samathambo kanye ne-eczema), noma ukuhlasela kwesimila kuma-lymph nodes.

Kodwa-ke, emhlabeni wonke, i-filariasis iyimbangela evame kakhulu ye-lymphedema. I-Filariasis ukutheleleka okuqondile kwama-lymph nodes yi-parasite i-Wuchereria bancrofti. Lesi sifo sisakazwa omiyane kubantu futhi sihlasela izigidi zabantu ezindaweni ezishisayo nasezindaweni ezishisayo zase-Asia, e-Afrika, eNtshonalanga Pacific, nasezingxenyeni zeMelika Ephakathi neseNingizimu.

Ukuhlasela kwama-parasite kulimaza uhlelo lwe-lymphatic, okuholela ekuvuvukeni kwezingalo, amabele, imilenze futhi, emadodeni, indawo yangasese. Wonke umlenze, ingalo noma indawo yangasese ingase ivuvuke izikhathi eziningana ubukhulu bayo obuvamile.

Ngaphezu kwalokho, ukuvuvukala kanye nokuba buthaka komsebenzi we-lymphatic system kwenza kube nzima ngomzimba ukulwa nokutheleleka. I-Lymphatic Filariasis iyimbangela ehamba phambili yokukhubazeka okungapheli emhlabeni.

Bona futhi: Ama-parasites kanye nathi

I-Lymphedema - izimpawu

I-Lymphedema ivame ukwenzeka engalweni eyodwa noma yomibili noma emilenzeni, kuye ngezinga nendawo yesilonda. I-lymphedema eyinhloko ingenzeka futhi ohlangothini olulodwa noma zombili zomzimba.

I-Lymphedema ingase ibonakale kancane noma iqede amandla futhi ibe nzima, njengaku-filariosis, lapho isitho singavuvuka izikhathi eziningana ubukhulu baso obuvamile. Ngokokuqala ngqa, kungase kuqashelwe ngumuntu othintekile njenge-asymmetry phakathi kwezingalo noma imilenze, noma ubunzima bokufaka umzimba wezingubo noma ubucwebe. Uma ukuvuvukala kubonakala, ukukhathala okuvela ekukhulupheleni kanye namahloni nokuhamba okulinganiselwe kungase kwenzeke.

Ukunqwabelana isikhathi eside koketshezi namaprotheni ezicutshini kuholela ekuvuvukeni futhi ekugcineni kube nezibazi zezicubu, okuholela ekuvuvukeleni okukhulu, okuqinile okungakhi i-pitting edema. Isikhumba endaweni ethintekile siyajiya futhi singase sibe nezigaxa, okuchazwa njengomphumela we-'peau d'orange'. Isikhumba esisimbozayo singase sibe nama-scaly futhi sibe nama-scaly, futhi kungase kuvele izifo zesikhumba ze-bacterial noma fungal. Izindawo ezithintekile zingase zibe thambile futhi zibe buhlungu, futhi kungase kube nokulahlekelwa ukuhamba noma ukuguquguquka.

Ezinye izimpawu ezingase zihambisane ne-lymphedema zihlanganisa:

1. ubomvu noma ukulunywa;
2. ukukhala noma ubuhlungu obuvuthayo;
3. umkhuhlane namakhaza;
4. ukunciphisa ukuguquguquka kwamalunga;
5. ubuhlungu obunzima kanye nomuzwa wokugcwala endaweni ehilelekile;
6. ukuqubuka kwesikhumba.

Umsebenzi wamasosha omzimba nawo uphazamiseka ezindaweni ezinezibazi nezivuvukele ezithintwa i-lymphedema, okuholela ekuthelelekeni njalo kanye nesimila esibi semithambo ye-lymphatic eyaziwa ngokuthi i-malignant lymphangioma (Latin. i-lymphangiosarcoma).

Bona futhi: Ungakubona kanjani ukuqubuka kwe-allergic? Izimbangela, izimpawu kanye nokwelashwa kwe-allergies esikhumbeni

I-Lymphoedema - ukuxilongwa

Umlando wezokwelapha ophelele kanye nokuhlolwa komzimba kwenziwa ukuze kukhishwe ezinye izimbangela zokuvuvukala kwezitho, njenge-edema evela ekuhlulekeni kwenhliziyo, ukwehluleka kwezinso, amahlule egazi, noma ezinye izimo. Ngokuvamile, umlando wezokwelapha wokuhlinzwa noma ezinye izimo ezihilela ama-lymph nodes uzobonisa imbangela futhi uvumele ukuxilongwa kwe-lymphoedema ukuba kwenziwe.

Uma imbangela yokuvuvukala ingacacile, ezinye izivivinyo zingenziwa ukuze kutholakale imbangela yokuvuvukala esithweni okukhulunywa ngaso.

1. I-Lymphoscintigraphy, okungukuthi ukuhlolwa kokungajwayelekile kwesistimu ye-lymphatic ekuhambeni noma ukwakheka kwe-lymph. Isiguli sijovwa ngesilinganiso esincane kakhulu sento ekhipha imisebe ebizwa ngokuthi i-radiotracer ehamba endaweni ehlolwayo. Ikhamera ekhethekile nekhompyutha ngaphezu kwesiguli kwakha izithombe ngaphakathi emzimbeni waso ezibonisa noma yiziphi izinkinga ohlelweni lwe-lymphatic. Ukwelashwa abunabuhlungu (yize ungase uzwe i-prickle uma ujova) futhi imiphumela emibi mincane. Izinto ezikhipha imisebe zizokhishwa emzimbeni wakho ngomchamo.
2. I-Doppler ultrasound ihlaziya ukugeleza kwegazi nomfutho ngokubonisa amaza omsindo wemvamisa ephezulu (i-ultrasound) emangqamuzaneni abomvu egazi. Ingasiza ekutholeni izithiyo futhi ikhiphe ezinye izimbangela zokuvuvukala, njengamahlule egazi.
3. I-MRI (Magnetic Resonance Imaging) isebenzisa uzibuthe, amaza omsakazo, nekhompyutha ukuze ithathe uchungechunge lwezithombe ezinemininingwane enezinhlangothi ezintathu ngaphakathi emzimbeni. Ingaveza isithombe esinembile soketshezi olwengeziwe ezicutshini.
4. I-CT (i-computed tomography) isebenzisa ama-X-ray ukuze ibonise izithombe ezinemininingwane, ezihlukene zezakhiwo zemizimba yethu. I-CT iphinde ibonise ukuvinjelwa ezinhlelweni ze-lymphatic. Kokubili i-CT ne-MRI ibonisa ubukhulu nenani lama-lymph nodes, okusiza ukunquma uhlobo lwe-lymphoedema eyinhloko.
5. I-Spectroscopic bioimpedance isivivinyo esingavamisile esikala inani eliphelele lamanzi emzimbeni wesiguli, kokubili ngaphandle kwamaselula kanye ne-intracellularly. Imitholampilo eminingi isebenzisa lokhu kuhlola ezigulini ezisengozini ye-lymphedema ngokwenza ukuhlola okuvamile, okuvamile ukuhlola noma yiziphi izinguquko zevolumu. Kuye kwaboniswa ukuthi iyakwazi ukubona i-lymphedema ngaphambi kokuba kuvele noma yiziphi izimpawu ezibonakalayo zokuvuvukala.
6. I-Dye lymphography - ukuhlolwa okwenziwa ngokusetshenziswa kwe-indocyanine eluhlaza (ICG - indocyanine eluhlaza). Udayi ujovwa ngaphansi kwesikhumba futhi udonswe ohlelweni lwe-lymphatic. Ikhamera ekhethekile ye-infrared imephu umsebenzi we-lymphatic. I-Lymphography iyindlela yokucabanga ekuvumela ukuthi ubone ngeso lengqondo ukugeleza kwe-lymph engaphezulu.

I-Lymphedema - ukwelashwa

Alikho ikhambi le-lymphedema. Ukwelashwa kuhloswe ukunciphisa ukuvuvukala nokulawula ukungakhululeki nezinye izimpawu.

Ukwelashwa kokucindezela kungasiza ekunciphiseni ukuvuvukala futhi kuvimbele isibazi nezinye izinkinga. Izibonelo zemithi yokucindezela yilezi:

1. imikhono elastic noma amasokisi: kufanele zilingane kahle futhi zinikeze ukucindezela kancane kancane kusukela ekugcineni kwesitho kuya esiqwini.
2. amabhandeshi: amabhandeshi aqina ngasekugcineni kwesitho futhi asongwe ngokukhululeka abheke enkabeni ukuze akhuthaze ukuphuma kwe-lymph esithweni kuye maphakathi nomzimba.
3. Imishini yokucindezela umoya womoya: lena imikhono noma amasokisi amasokisi axhunywe empompini enikeza ukucindezelwa okulandelanayo kusukela ekugcineni kwesitho kuya emzimbeni. Angasetshenziswa emtholampilo noma ekhaya futhi awusizo ekuvimbeleni izibazi zesikhathi eside, kodwa angeke asetshenziswe kuwo wonke umuntu, njengalabo abanesifo senhliziyo esibuhlungu, i-deep vein thrombosis, noma izifo ezithile.
4. ukubhucungwa: amasu okubhucunga, aziwa ngokuthi i-manual lymphatic drainage, angaba wusizo kwabanye abantu abane-lymphoedema, ukusikhipha umzimba kungenziwa ngokusebenzisa ijeli ye-Propolia BeeYes BIO emivimbo nemihuzuko, ephinde ibe nezindawo zokulwa ne-edema, ungasebenzisa itshe elimise okwenhliziyo. ukubhucunga massage Tadé Pays du Levant imabula noma isileyithi,
5. izivivinyo: udokotela wakho noma umelaphi womzimba angase akunikeze izivivinyo eziqinisa kancane futhi zishukumise imisipha ezingalweni noma emilenzeni yakho ukuze kushukumise ukugeleza kwe-lymph.

I-Lymph, ingxube yamakhambi atholakala eMakethe ye-Medonet, izosiza ukukhulula izimpawu ze-lymphedema. Kuyafaneleka nokwenza i-kinesiotaping. Ungazenzela uma uthenga i-Cure Tape Kinesiotaping Starter Kit.

Ukuhlinzwa kubhekwa uma ezinye izindlela zokwelapha ezingahlinzeki zingasebenzi. Akuwona wonke umuntu odinga ukuhlinzwa, kodwa ezinye izimpawu zingakhululeka ngokuhlinzwa.

1. Inqubo ye-lymphatic bypass (Inqubo ye-Lymphatic bypass): Imithambo ye-lymphatic nemithambo kuxhumene futhi kuqondiswe kabusha eduze kwezithiyo, okuvumela uketshezi lwe-lymphatic ukuthi luphumele ngqo ohlelweni lwe-venous yomzimba. Intuthuko yamasu okuhlinza manje inciphisa izingozi futhi idala izinqubo ezingahlaseli kancane.
2. Ukudluliswa kwama-lymph nodes: Ama-lymph nodes avela kwezinye izingxenye zomzimba abekwe ezindaweni lapho uhlelo lwe-lymphatic lonakele. Le nqubo isiza ukubuyisela uhlelo lwe-lymphatic olunempilo kulesi sifunda.
3. Liposuction: I-Liposuction inqubo lapho amafutha nezinye izicubu zikhishwa ngokusikwa okuncane emzimbeni.
4. I-Debulking: Lokhu kuhilela ukususa sonke isikhumba, amafutha, kanye nezicubu endaweni ethintekile, bese ufaka ukuxhunyelelwa kwesikhumba kuleyo ndawo. Isetshenziswa kuphela ezimweni eziphakeme kakhulu, ezinzima.

Izifo zesikhumba nezicubu ezihambisana ne-lymphedema kufanele zilashwe ngokushesha nangempumelelo ngama-antibiotic afanele ukugwema ukusabalala egazini (sepsis). Iziguli ezithintekayo yi-lymphedema kumele zihlale ziqapha ukutheleleka kwendawo ethintekile. Ezifundeni zomhlaba ezithintekile, i-diethylcarbamazine isetshenziselwa ukwelapha i-filariasis.

Bona futhi: Amaqiniso ambalwa athakazelisayo mayelana ne-transplantology

I-Lymphedema - izinkinga

Izinkinga ezijwayelekile ze-lymphoedema ukuvuvukala kwesikhumba kanye nezicubu ezixhumeneyo (i-cellulitis) kanye ne-lymphangitis (isiLatini. lymphangitis). I-Deep vein thrombosis (ukwakheka kwamahlule egazi emithanjeni ejulile) nakho kuyinkinga eyaziwayo ye-lymphedema. Ezinye izinkinga ze-lymphoedema zihlanganisa ukukhubazeka kokusebenza endaweni ethintekile kanye nezindaba zezimonyo.

Abantu abane-lymphoedema engapheli, yesikhathi eside iminyaka engaphezu kwe-10 banamathuba angu-10% okuba nomdlavuza wemikhumbi ye-lymphatic, eyaziwa ngokuthi i-malignant lymphangioma (Latin i-lymphangiosarcoma). Umdlavuza uqala njengesigaxa esibomvu noma esibukhwebezane esibonakala esikhumbeni bese sibhebhetheka ngokushesha. Kuyisimila esinamandla esilashwa ngokunqunywa isitho esigulayo. Ngisho nokwelashwa, ukubikezelwa kubi - ngaphansi kuka-10% weziguli ezisindayo ngemva kweminyaka emihlanu.

Kuyaphawuleka ukuthi i-lymphedema ingathinta ukubukeka, futhi lokhu kungase kube nomphumela ongokwengqondo, ikakhulukazi kubantu abaphila nomdlavuza. I-Lymphedema yandisa ingozi yokuba nokucindezeleka.

Bona futhi: I-acute lymphangitis

I-Lymphedema - ukuzivocavoca umzimba

Abantu abane-lymphedema bayakhuthazwa ukuthi baphile impilo enempilo, okuhlanganisa ukuvivinya umzimba njalo nokuzivocavoca. Kodwa-ke, kwezinye izimo, ungase udinge usizo olukhethekile ukuze uzivocavoce ngokuphepha nangempumelelo.

Ucwaningo luye lwabonisa ukuthi abesifazane abasengozini ye-lymphedema ngemva kokuhlinzwa komdlavuza webele ngeke babe sengcupheni enkulu ye-lymphedema engalweni yabo uma benza izivivinyo zokuphakamisa kahle. Ukuzivocavoca okunjalo, abacwaningi bathi, kunganciphisa ingozi ye-lymphedema.

Izinhlobo zokuzivocavoca ezingase zibe usizo zihlanganisa lezo:

1. ukwandisa ukuguquguquka;
2. bazijwayeza ukwelula;
3. bakha amandla.

Ukuzivocavoca kwe-Aerobic nakho kunconywa, okugxile emzimbeni ongaphezulu, kusiza ekunciphiseni isisindo, futhi kukhuthaze ukuphefumula okujulile.

Uma kukhona noma yibuphi ubunzima noma ukushintsha kwesimo, ukuthungwa, noma okunye ukuguqulwa kwesitho, kufanele kubhekwe. Lokhu kungase kusho ukuthi izinga lakho lamanje lokuzivocavoca liphezulu kakhulu.

Ochwepheshe bakholelwa ukuthi imisipha isebenza njengepompo ngesikhathi sokuzivocavoca, idonsa i-lymph ezindaweni lapho idingeka khona.

Kodwa-ke, abukho ubufakazi obanele okwamanje bokusekela noma yiluphi uhlobo oluthile lokuzivocavoca kwe-lymphedema. Abesifazane abake bahlinzwa umdlavuza webele bayelulekwa ukuba bafune usizo lochwepheshe bezempilo abakhethekile noma omunye uchwepheshe wezempilo ukuze abasize bakhulise kancane kancane umsebenzi wabo womzimba.

I-Lymphedema - ukudla okufanele

I-Lymphedema ilawulwa kangcono ngemikhuba emihle yokudla. Uhlelo lwethu lwe-lymphatic lusebenza kahle kakhulu ngenxa yemisoco engcono evela ekudleni okugayiwe kancane, okungokwemvelo (izithelo, imifino, okusanhlamvu). Ukudla okunempilo kusisondeza esisindweni sethu esifanele, okuyisici esibalulekile ekwehliseni izimpawu zesifo. Kusenza sizizwe singcono sisonke.

Ukudla okunempilo kwe-lymphedema kuhlanganisa le mithetho elandelayo.

1. Yehlisa ukudla ukudla okunosawoti omningi namafutha.
2. Faka okungenani ama-servings angu-2 kuya kwangu-4 ezithelo kanye nemifino emi-3 kuya kwemi-5 ohlelweni lwakho lokudla kwansuku zonke.
3. Ukudla izinhlobonhlobo zokudla ukuze uthole zonke izakhamzimba ozidingayo.
4. Sebenzisa ulwazi olukumalebula okupakisha ukuze wenze ukukhetha okungcono kakhulu kwempilo enempilo.
5. Ukudla ukudla okunefiber ephezulu njengesinkwa sikakolweni, okusanhlamvu, i-pasta, irayisi, izithelo ezintsha nemifino.
6. Ukuphuza amanzi amaningi - Kunconywa izingilazi eziyisishiyagalombili zamanzi angama-240 ml ngosuku.
7. Ukugcina isisindo somzimba esifanele. Udokotela wezokudla obhalisiwe noma udokotela angakusiza ukubala isisindo somzimba wakho esifanele lesi simo futhi singakala i-BMI yakho.
8. Ukugwema uphuzo oludakayo.

Bona futhi: Idatha ephazamisayo. Sidla inyama namaswidi kakhulu futhi asidli izinhlanzi nemifino eyanele

I-Lymphedema - ukuvimbela

I-lymphedema eyinhloko ayikwazi ukuvinjelwa, kodwa izinyathelo zingathathwa ukuze kuncishiswe ingozi yokuthuthukisa i-lymphedema uma kunengozi ye-lymphedema yesibili, isibonelo ngemva kokuhlinzwa komdlavuza noma ukwelashwa ngemisebe.

Izinyathelo ezilandelayo zingasiza ukunciphisa ingozi yokuthuthukisa i-lymphedema kubantu abasengozini ye-lymphedema yesibili.

1. Vikela ingalo noma umlenze wakho. Gwema ukulimaza isitho esithintekile. Amanxeba, imihuzuko kanye nokusha kungabangela izifo. Zivikele ezintweni ezicijile. Ngokwesibonelo, phuca ngensingo kagesi, gqoka amagilavu ​​lapho usebenza engadini noma upheka, futhi usebenzise ithonsi lapho uthunga. Uma kungenzeka, gwema izinqubo zokwelapha njengokuthatha amasampula egazi nokugomela isitho esithintekile.
2. Vumela izitho zakho ziphumule. Ngemuva kokwelashwa komdlavuza, ukuvivinya umzimba nokwelula kuyakhuthazwa. Nokho, gwema umsebenzi onzima uze ululame ngemva kokuhlinzwa noma ngemisebe.
3. Gwema ukuzwa okufudumele engalweni noma emlenzeni. Ungafaki iqhwa noma ukucindezela okufudumele esithweni esithintekile. Vikela nesitho esigulayo emakhazeni amakhulu.
4. Phakamisa ingalo noma umlenze wakho. Uma kungenzeka, phakamisa isitho esithintekile ngaphezu kwezinga lenhliziyo.
5. Hlala phansi kahle. Ukuze ugcine imilenze yakho igeleza, zama ukuzijwayeza ukuma okuhle ngokugcina izinyawo zakho ziphansi futhi ugweme ukuwela imilenze yakho. Zama ukungahlali isikhathi esingaphezu kwemizuzu engama-30.
6. Gwema izingubo ezimpintshayo. Gwema noma yini engase ikumpintshe ingalo noma umlenze, njengezingubo ezimpintshayo futhi, esimweni sengalo engenhla, i-blood cuffs. Cela ukukala umfutho wegazi lakho kwenye ingalo.
7. Gcina ingalo noma umlenze wakho uhlanzekile. Yenza ukunakekelwa kwesikhumba nezinzipho kube yinto ehamba phambili. Hlola isikhumba sengalo noma somlenze wakho nsuku zonke ukuze uthole izinguquko noma imifantu esikhumbeni engaholela ekuthelelekeni. Ungahambi ungagqokanga zicathulo. Njalo sebenzisa i-sunscreen (SPF 30 noma ngaphezulu) uma ungaphandle. Gcina isikhumba sakho sihlanzekile ngokucophelela. Yomisa kahle isikhumba (kuhlanganise phakathi kweminwe nezinzwani). Gcoba i-lotion esikhumbeni esizungezile, kodwa hhayi phakathi kweminwe yakho. Geza izandla zakho njalo ngensipho namanzi afudumele, ikakhulukazi ngaphambi kokulungisa ukudla, nangemuva kokusebenzisa indlu yokugezela noma ukuthinta ilineni elingcolile lombhede noma izingubo.