Ngokwezibalo zabalaleli bami, iningi labafundi, njengami, lisesigabeni seminyaka yobudala engama-30 +. Ngombono wami, iminyaka engcono kakhulu yowesifazane, kodwa lesi sihloko asikona lokhu, kodwa ukuthi ngemuva kweminyaka engama-30 udinga ukuqapha impilo yakho ngokucophelela kunakuqala?
Ochwepheshe batusa ukunaka ngokukhethekile lezi zici ezilandelayo zezempilo:
- ukugcina isisindo esinempilo,
- ukulondolozwa kwentsha yesikhumba,
- ukuvimbela ukulahleka kwethambo,
- ukunciphisa amazinga okucindezeleka.
Ukuhlolwa njalo nemikhuba emihle kuzosiza ukugcina ingqondo, ingqondo nomzimba wakho uphilile futhi kubeke isisekelo sempilo emashumini eminyaka ezayo.
Ungashintsha kanjani umzimba wakho
Abesifazane abaningi ngemuva kwamashumi amathathu baqala ukudayela isisindonjengoba imetabolism incipha. Ukugcina isisindo esinempilo, kubalulekile uku:
- ukunamathela ohlelweni lokuqeqesha olufaka umsebenzi we-aerobic (ukuhamba, ukugijima, ukuhamba ngebhayisikili noma ukubhukuda),
- Ukudla ukudla okunempilo okulinganiselayo, ukugwema okokunoshukela okwengeziwe nokudla okusetshenzisiwe, ukudla izitshalo eziningi: izithelo, imifino, amakhambi, okusanhlamvu, okusanhlamvu, amantongomane,
- qapha ikhwalithi yokulala: ungayideli ngokuthanda okuthile, ulale okungenani amahora angama-7-8 ngosuku.
Ngemuva kweminyaka engama-30 kuyaqala ukulahleka kwamathambookungaholela ekunciphiseni kwamathambo - i-osteoporosis. Okwakho imisipha futhi ziqala ukulahlekelwa yithoni, ezingagcina zithinte ubuncane, amandla nokulinganisela. Ukuvimbela ukulahleka kwamathambo nemisipha:
- qiniseka ukuthi ukudla kwakho kucebile nge-calcium, futhi lokhu akusho imikhiqizo yobisi. Funda kabanzi ngalokhu lapha;
- Layisha umzimba ngokuvivinya umzimba nge-aerobic (imizuzu engama-30 kuya kwengama-60 yomsebenzi olinganiselayo ngosuku, njengokuhamba ngamandla) nokuvivinya umzimba njalo (ama-2-3 ngesonto).
- Buza udokotela wakho ukuthi uwagcina kanjani amathambo akho eqinile futhi wandise inani le-calcium ekudleni kwakho, njengokuthi udinga ukuthatha amavithamini nezithako zamaminerali yini.
Ungathola ukucindezeleka kaningi kunakuqala: umsebenzi, ukuba ngumzali, ukuba ngumzali. Iminyaka yokungakhathali isele ngemuva…. Ukucindezeleka akunakugwenywa, kepha kubalulekile ukuqonda ukuthi ungafunda ukuphatha indlela yokuphendula komzimba wakho ekucindezelekeni. Cabanga ukwenza ukuzindla. Kulula kakhulu. Funda kabanzi mayelana nokuthi ungaqala kanjani lapha. Ngaphezu kokwenza ukuzindla, zama uku:
- sebenza ngokomzimba,
- akukho ukubhema, (uma ubhema, thola indlela yokuyeka),
- uma uphuza utshwala, nciphisa isiphuzo esisodwa ngosuku,
- thatha isikhathi yena ngokwakhe nemisebenzi oyithandayo.
Imibuzo eya kudokotela
Ukuba nodokotela omethembayo kubaluleke kakhulu. Esikhathini esilandelayo, mbuze imibuzo elandelayo:
- Ungakuthuthukisa kanjani ukudla kwami, yiziphi izinhlobo zomsebenzi ezingifanele? (Ukusiza udokotela wakho, gcina idayari yokudla kanye nokuzivocavoca umzimba isonto lonke.)
- Ngidinga nini futhi yikuphi ukuhlolwa njalo?
- Ngabe ngidinga ukuzihlola isifuba futhi ngingakwenza kanjani?
- Ungakuvimbela kanjani ukukhumuzeka kwamathambo? Ngabe Ngidinga Ingakanani Ye-calcium ne-Vitamin D?
- Ungasinakekela kanjani isikhumba sakho ukunciphisa izimpawu zokuguga? Ungakwenza kanjani ukuhlolwa nyangazonke kwezimvukuzane?
- Ungasincoma uhlelo oluzokusiza uyeke ukubhema?
- Ngabe ngidinga ukushintsha indlela yokuvimbela inzalo?
- Ungakunciphisa kanjani ukucindezeleka?
- Ingabe umshwalense uyazivikela izivivinyo zokuhlola ozincomayo? Uma ngingenawo umshuwalense, yiziphi izinketho zami?
- Ubani futhi ungashayela nini ukuthola imiphumela yokuhlolwa? Khumbula: buza njalo bese uthola impendulo eningiliziwe mayelana nezivivinyo ozenzayo. Ungangeni ogibeni lokuthi “Azikho izindaba ezinhle.” Imiphumela kungenzeka ingabikwa kuwe, kepha kufanele uzitholele ngokwakho.
Ukuhlolwa kokuhlolwa kokuvikela
Izincomo ngalesi sihloko ziyehluka, ngakho-ke qiniseka ukuthi ukhuluma nodokotela omethembayo. Ngangiqondiswa yimininingwane yochwepheshe baseMelika, kufaka phakathi i-American Cancer Society. Okubalwe ngezansi izivivinyo zokuhlola zokuvikela ezinconyelwe abesifazane abangaphezu kweminyaka engama-30 ubudala. Ngaphezu kwalokho, hlola udokotela wakho ukuthi yiziphi izifo osengozini enkulu yazo.
Izilinganiso zengcindezi yegazi ukuhlola umfutho wegazi ophezulu
Umfutho wegazi kufanele ulinganiswe okungenani njalo eminyakeni emibili - noma kaningi uma ungaphezu kuka-120/80.
Cholesterol
Hlola i-cholesterol yakho yegazi njalo eminyakeni emihlanu, noma kaningi uma unezinto ezinobungozi zesifo senhliziyo.
Ukuhlolwa kwebele emtholampilo
Woza minyaka yonke. Ukuzihlola kwamabele kugcwalisa ukuhlolwa, noma kunendima encane ekutholeni umdlavuza webele. Uma uthatha isinqumo sokwenza ukuhlolwa kwakho kwanyanga zonke, cela udokotela wakho ukuthi akwenze kanjani.
Ukuhlolwa kwamazinyo
Vakashela udokotela wamazinyo wakho njalo. Ukuhlolwa kungasiza ekutholeni izimpawu zokuqala zezinkinga zomlomo hhayi kuphela, kepha nokulahleka kwethambo. Ungakunaki ukuhlanzwa kwamazinyo ochwepheshe njalo ezinyangeni ezi-4-6.
Ukuhlolwa kwesifo sikashukela
Buza udokotela wakho ukuthi zingakanani izingozi zakho zesifo sikashukela eziphakeme. Isibonelo, uma umfutho wegazi lakho ungaphezulu kuka-135/80 noma uthatha imishanguzo yokwehlisa, kungcono ukuthi kuhlolwe ushukela wegazi lakho.
Ukuhlolwa kwamehlo
Thola ukuhlolwa kwamehlo okuphelele kabili phakathi kweminyaka yobudala engama-30 nengama-39. Uma usuvele unenkinga yokubona noma utholakale unesifo sikashukela, kufanele ubonane nodokotela wezifo zamehlo kaningi.
I-swab yomlomo wesibeletho nokuhlolwa kwe-pelvic
Thola i-smear ye-oncocytology njalo eminyakeni emithathu kanye ne-papillomavirus yomuntu njalo eminyakeni emihlanu. I-pathology ekhonjwe ngokwemiphumela yokuhlolwa kwangaphambilini, i-HIV, abalingani abaningi bezocansi, amasosha omzimba abuthakathaka - konke lokhu kuyizizathu zokuhlolwa minyaka yonke.
Musa ukudida ukuhlolwa okuvamile nodokotela wezifo zabesifazane nge-smear ye-oncocytology. Imiphumela izosiza ukuvimbela noma ukuthola umdlavuza wokuqala wesibeletho. Yenza ukuhlolwa nokuhlolwa kwabafazi minyaka yonke.
Ukuhlolwa kwendlala yegilo (i-hormone evuselela i-thyroid)
Izincomo ziyahlukahluka, kepha i-American Thyroid Association incoma ukuthi kuhlolwe eminyakeni yobudala engama-35 bese kuthi njalo eminyakeni emihlanu. Xhumana nodokotela wakho.
Ukuhlolwa kwesikhumba ukuvimbela ukukhula komdlavuza wesikhumba
Bheka udokotela wesikhumba minyaka yonke, uhlole izinsumpa njalo ngenyanga, uvikele isikhumba sakho elangeni. Uma uke waba nomdlavuza wesikhumba noma ilungu lomndeni selilashelwe i-melanoma, cela udokotela wakho akuhlole.