Yadda Ake Samun Karfi da Juriya Bayan COVID-19

UK, Essex, Harlow, babban ra'ayi na wata mata da ke motsa jiki a waje a lambun ta

Maido da yawan tsoka da ƙarfi, juriya ta jiki, ƙarfin numfashi, tsabtar tunani, jin daɗin rai da matakan kuzari na yau da kullun suna da mahimmanci ga tsoffin majinyata na asibiti da masu ɗaukar dogon lokaci na COVID. A ƙasa, masana sun yi la'akari da abin da murmurewa COVID-19 ya ƙunsa.

Cikakken Tsarin Farko

Bukatun murmurewa guda ɗaya ya bambanta dangane da majiyyaci da tsarin su na COVID-19. Manyan wuraren kiwon lafiya da ake yawan shafa kuma dole ne a magance su sun haɗa da:

• Ƙarfi da motsi. Asibiti da kamuwa da cutar kansa na iya lalata ƙarfin tsoka da yawa. Rashin motsi daga kwanciyar kwanciya a asibiti ko a gida na iya juyawa a hankali.
• Juriya. Gajiya babbar matsala ce tare da dogon COVID, yana buƙatar yin taki a hankali.
• Numfasawa. Tasirin huhu daga cutar huhu na COVID na iya ci gaba. Magungunan likitanci tare da farfadowa na numfashi na iya inganta numfashi.
• Dacewar aiki. Lokacin da ayyukan rayuwar yau da kullun kamar ɗaga kayan gida ba a yin su cikin sauƙi, ana iya dawo da aikin.
• Tsaftar tunani/ma'aunin tunani. Abin da ake kira hazo na kwakwalwa yana sa yin aiki da wahala ko maida hankali, kuma tasirin hakan na gaske ne, ba na tunani ba. Yin fama da rashin lafiya mai tsanani, dadewa a asibiti da matsalolin kiwon lafiya na yau da kullum yana tayar da hankali. Taimako daga farfadowa yana taimakawa.
• Gabaɗaya lafiya. Barkewar cutar sau da yawa takan mamaye damuwa kamar kula da cutar kansa, duban hakori ko kuma tantancewa na yau da kullun, amma gabaɗayan al'amuran kiwon lafiya kuma suna buƙatar kulawa.

Ƙarfi da Motsi

Lokacin da tsarin musculoskeletal ya sami bugu daga COVID-19, yana sake jujjuyawa cikin jiki. "Tsoka tana taka muhimmiyar rawa," in ji Suzette Pereira, mai binciken lafiyar tsoka tare da Abbott, kamfanin kula da lafiya na duniya. "Yana lissafin kusan kashi 40% na nauyin jikin mu kuma wata kwayar halitta ce wacce ke aiki da wasu gabobin da kyallen takarda a cikin jiki. Yana ba da sinadirai masu mahimmanci ga gabobin jiki masu mahimmanci a lokutan rashin lafiya, kuma asarar da yawa na iya jefa lafiyar ku cikin haɗari. "

Abin takaici, ba tare da mai da hankali kan lafiyar tsoka ba, ƙarfin tsoka da aiki na iya yin tabarbarewa sosai a cikin marasa lafiya na COVID-19. "Catch-22 ne," in ji Brianne Mooney, wani likitan motsa jiki a Asibitin tiyata na musamman a birnin New York. Ta bayyana cewa rashin motsi yana kara tsananta asarar tsoka, yayin da motsi zai iya jin ba zai yiwu ba tare da cutar da ke haifar da makamashi. Don yin muni, atrophy na tsoka yana ƙara gajiya, yana yin motsi ko da ƙasa.

Marasa lafiya na iya rasa har zuwa 30% na ƙwayar tsoka a cikin kwanaki 10 na farko na shigar da sashin kulawa mai zurfi, bincike ya nuna. Marasa lafiya da ke kwance a asibiti sakamakon COVID-19 yawanci suna asibiti na akalla makonni biyu, yayin da wadanda suka shiga ICU ke shafe kusan wata daya da rabi a can, in ji Dokta Sol M. Abreu-Sosa, kwararre kan magungunan jiki da gyaran jiki. wanda ke aiki tare da marasa lafiya na COVID-19 a Cibiyar Kiwon Lafiya ta Jami'ar Rush a Chicago.

Kula da Ƙarfin tsoka

Ko da a cikin mafi kyawun yanayi, ga waɗanda ke fuskantar ƙaƙƙarfan alamun COVID-19, da alama wasu asarar tsoka za su faru. Koyaya, marasa lafiya na iya yin tasiri sosai akan matakin asarar tsoka kuma, a cikin ƙananan yanayi, na iya samun damar kula da lafiyar tsoka, in ji Mooney, memba na ƙungiyar da ta ƙirƙiri ka'idodin abinci mai gina jiki da na gyaran jiki na Asibitin don tiyata na musamman na COVID-19.

Wadannan dabarun zasu iya taimakawa wajen kare tsoka, ƙarfi da lafiyar gaba ɗaya yayin farfadowa:

• Matsar kamar yadda za ku iya.
• Ƙara juriya.
• Ba da fifiko ga abinci mai gina jiki.

Matsar Kamar Yadda Kuna Iya

Abreu-Sosa ya ce, "Da zarar kun matsa, zai fi kyau," in ji Abreu-Sosa, yana bayanin cewa, a asibiti, majinyatan COVID-19 da take aiki da su suna samun sa'o'i uku na jiyya na jiki kwana biyar a mako. “A nan a asibiti, muna fara motsa jiki ko da ranar da za a kai mu idan kayan abinci sun tabbata. Ko da a cikin marasa lafiyar da aka shigar da su, muna aiki akan kewayon motsi, suna ɗaga hannayensu da ƙafafu da sanya tsokoki. ”

Da zarar gida, Mooney ya ba da shawarar mutane su tashi su motsa kowane minti 45 ko makamancin haka. Tafiya, yin ayyukan rayuwar yau da kullun kamar wanka da tufafi gami da tsararren motsa jiki kamar hawan keke da squats suna da fa'ida.

"Duk wani aiki na jiki ya kamata ya dogara ne akan alamun bayyanar cututtuka da matakan aiki na yanzu," in ji ta, ta bayyana cewa makasudin shine shigar da tsokoki na jiki ba tare da kara yawan bayyanar cututtuka ba. Gajiya, ƙarancin numfashi da juwa duk suna sa a daina motsa jiki.

Ƙara Resistance

Lokacin haɗa motsi cikin tsarin dawowar ku, ba da fifikon motsa jiki na tushen juriya waɗanda ke ƙalubalantar manyan ƙungiyoyin tsokar jikin ku, Mooney ya ba da shawarar. Ta ce kammala motsa jiki na minti 15 guda uku a kowane mako shine babban mafari, kuma marasa lafiya na iya ƙara yawan mita da tsawon lokaci yayin da ake ci gaba da farfadowa.

Kula da hankali na musamman don mai da hankali kan kwatangwalo da cinya da kuma baya da kafadu, saboda waɗannan rukunin tsoka suna rasa ƙarfi sosai a cikin marasa lafiya na COVID-19 kuma suna da tasiri mai yawa akan ikon tsayawa, tafiya da aiwatar da ayyukan yau da kullun. Abreu-Sosa ya ce.

Don ƙarfafa ƙananan jiki, gwada motsa jiki irin su squats, gadoji na glute da matakan gefe. Don babban jiki, haɗa jere da bambance-bambancen latsa kafada. Nauyin jikin ku, dumbbells masu haske da makada na juriya duk suna yin manyan kayan juriya na gida, in ji Mooney.

Ba da fifikon Abinci

"Ana buƙatar furotin don ginawa, gyarawa da kuma kula da tsoka, amma kuma don tallafawa samar da ƙwayoyin rigakafi da ƙwayoyin cuta," in ji Pereira. Abin takaici, yawan cin furotin yana ƙasa da yadda ya kamata a cikin marasa lafiya na COVID-19. "Nuna gram 25 zuwa 30 na furotin a kowane abinci idan zai yiwu, ta hanyar cin nama, ƙwai da wake ko amfani da ƙarin abinci mai gina jiki na baka," in ji ta.

Vitamin A, C, D da E da zinc suna da mahimmanci ga aikin rigakafi, amma kuma suna taka rawa a cikin lafiyar tsoka da kuzari, in ji Pereira. Ta ba da shawarar haɗa madara, kifi mai kitse, 'ya'yan itatuwa da kayan marmari da sauran tsire-tsire kamar goro, iri da wake cikin abincin ku na farfadowa. Idan kuna da matsala dafa kanku a gida, yi la'akari da gwada sabis na isar da abinci mai kyau don taimaka muku samun nau'ikan abubuwan gina jiki.

Juriya

Turkawa ta gajiya da rauni na iya zama mara amfani lokacin da kake da dogon COVID. Girmama gajiya bayan-COVID wani bangare ne na hanyar murmurewa.

Yawan gajiya

Gajiya na daga cikin manyan alamomin da ke kawo marasa lafiya da ke neman maganin jiki ga Johns Hopkins Post-Acute COVID-19 Team, in ji Jennifer Zanni, kwararriyar cututtukan zuciya da na huhu a Johns Hopkins Rehabilitation a Timonium, a Maryland. Ta ce: "Ba irin gajiyar da za ku gani ba ne da wanda ya riga ya ɓata ko kuma ya rasa ƙarfin tsoka," in ji ta. "Kawai alamu ne ke iyakance ikonsu na yin ayyukansu na yau da kullun - makarantarsu ko ayyukan aiki."

Tafiya Kanku

Yin aiki kaɗan da yawa na iya haifar da gajiyar da ba ta dace ba ga mutanen da ke fama da ciwon bayan COVID. "Dole ne a keɓance magungunan mu ga majiyyaci, misali, idan majiyyaci ya gabatar da abin da muke kira 'rashin lafiya bayan motsa jiki," in ji Zanni. Wannan, ta bayyana, shine lokacin da wani ya yi motsa jiki kamar motsa jiki ko ma aikin tunani kawai kamar karatu ko kasancewa a kan kwamfuta, kuma yana haifar da gajiya ko wasu alamomin su zama mafi muni a cikin sa'o'i 24 ko 48 masu zuwa.

"Idan majiyyaci yana da irin waɗannan alamun, dole ne mu yi taka tsantsan game da yadda muke tsara motsa jiki, saboda za ku iya ƙara tsananta wa mutum," in ji Zanni. "Don haka muna iya yin aiki kawai don taki tare da tabbatar da cewa sun ci gaba da ayyukan yau da kullun, kamar raba abubuwa zuwa kananan ayyuka."

Abin da ya ji kamar ɗan gajeren lokaci, jaunt mai sauƙi kafin COVID-19 na iya zama babban damuwa, marasa lafiya na iya faɗi. "Zai iya zama wani ƙaramin abu, kamar sun yi tafiya mil kuma ba za su iya tashi daga gadon kwana biyu masu zuwa ba - don haka, hanyar da ba ta dace da aikin ba," in ji Zanni. "Amma kamar yadda makamashin da suke da shi yana da iyaka kuma idan sun wuce hakan yana ɗaukar lokaci mai tsawo kafin murmurewa."

Kamar yadda kuke yi da kuɗi, ku kashe ƙarfin ku mai mahimmanci cikin hikima. Ta hanyar koyon taki da kanka, za ka iya hana gajiya gaba ɗaya shiga ciki.

Numfasawa

Matsalolin numfashi kamar ciwon huhu na iya samun tasirin numfashi na dogon lokaci. Bugu da kari, Abreu-Sosa ya lura cewa a cikin jiyya na COVID-19, likitoci a wasu lokuta suna amfani da steroids tare da marasa lafiya, da magungunan gurguzu da kuma toshewar jijiyoyi a cikin waɗanda ke buƙatar na'urar iska, duk waɗannan na iya hanzarta rushewar tsoka da rauni. A cikin marasa lafiya na COVID-19, wannan tabarbarewar har ma ya haɗa da tsokoki na numfashi waɗanda ke sarrafa numfashi da fitar numfashi.

Ayyukan motsa jiki shine daidaitaccen sashi na farfadowa. Wani ɗan littafin mara lafiya wanda Zanni da abokan aikinsa suka ƙirƙira a farkon cutar ta zayyana matakan dawo da motsi. "Numfashi mai zurfi" shine sakon cikin sha'awar numfashi. Numfashi mai zurfi yana dawo da aikin huhu ta hanyar amfani da diaphragm, bayanin ɗan littafin, kuma yana ƙarfafa yanayin sabuntawa da annashuwa a cikin tsarin juyayi.

• Matakin farko. Yi zurfin numfashi a bayanka da kuma cikin ciki. Humming ko waƙa sun haɗa da zurfafa numfashi, haka nan.
• Tsarin gini. Yayin zaune da tsaye, yi amfani da zurfin numfashi yayin da kuke sanya hannayenku a gefen ciki.
• Kasancewa lokaci. Numfashi mai zurfi yayin tsaye da kuma cikin duk ayyukan.

Horon wasan motsa jiki, kamar zaman kan keken tuƙi ko motsa jiki, wani ɓangare ne na cikakkiyar hanya don haɓaka ƙarfin numfashi, gabaɗayan dacewa da juriya.

Yayin da cutar ta ci gaba, ya bayyana a fili cewa matsalolin huhu na iya rikitar da tsare-tsaren farfadowa na dogon lokaci. Zanni ya ce "Ina da wasu marasa lafiya da ke fama da matsalolin huhu, kawai saboda samun COVID ya haifar da wani lahani a cikin huhun su," in ji Zanni. "Hakan na iya yin jinkirin warwarewa ko kuma a wasu lokuta na dindindin. Wasu marasa lafiya suna buƙatar iskar oxygen na ɗan lokaci. Ya danganta ne da tsananin rashin lafiyarsu da yadda suka murmure. ”

Rehab ga majiyyaci wanda huhunsa ya lalace yana ɗaukar matakai da yawa. "Muna aiki tare da likitocin ta fuskar likitanci don inganta ayyukan huhun su," in ji Zanni. Alal misali, ta ce, hakan na iya nufin majiyyata suna amfani da magungunan inhaler don ba su damar motsa jiki. “Muna kuma motsa jiki ta hanyoyin da za su iya jurewa. Don haka idan wani yana fama da ƙarancin numfashi, za mu iya fara motsa jiki da yawa tare da horo na ɗan gajeren lokaci, ma'ana ɗan gajeren lokacin motsa jiki tare da ɗan hutu."

Fitness na Aiki

Yin ayyukan yau da kullun da kuka saba ɗauka a banza, kamar tafiya ƙasa ko ɗaga kayan gida, wani ɓangare ne na dacewa da aiki. Haka shine samun kuzari da ikon yin aikin ku.

Ga ma'aikata da yawa, tsammanin al'ada na yin aiki da hankali na sa'o'i a ƙarshe ba su da gaskiya yayin da suke ci gaba da murmurewa daga COVID-19.

Bayan fafatawar farko tare da COVID-19, komawa bakin aiki na iya zama da wahala. "Ga mutane da yawa, aiki yana da ƙalubale," in ji Zanni. "Ko da zama a kwamfuta bazai zama haraji na jiki ba, amma yana iya zama haraji a hankali, wanda zai iya (saida) kamar gajiya mai yawa."

Koyarwar aiki yana ba mutane damar komawa ga ayyuka masu ma'ana a rayuwarsu, ba kawai ta hanyar ƙarfafa ƙarfi ba har ma ta hanyar amfani da jikinsu yadda ya kamata. Koyon matakan motsi masu dacewa da ƙarfafa ƙungiyoyin tsoka masu mahimmanci na iya taimakawa wajen dawo da daidaituwa da haɓakawa, daidaitawa, matsayi da iko don shiga cikin tarurruka na iyali, ayyukan waje kamar tafiya ko aiki na yau da kullum kamar zama da aiki akan kwamfuta.

Koyaya, yana iya yiwuwa wasu ma'aikata su ci gaba da ayyukan yau da kullun kamar yadda aka saba. "Wasu mutane ba sa iya yin aiki kwata-kwata saboda alamun su," in ji ta. "Wasu mutane dole ne su daidaita jadawalin aikinsu ko kuma aiki daga gida. Wasu mutane ba su da ikon rashin aiki - suna aiki amma kusan kowace rana suna fuskantar ƙarfin da suke da shi, wanda lamari ne mai wahala. " Hakan na iya zama ƙalubale ga mutane da yawa waɗanda ba su da alatu na rashin aiki ko aƙalla yin hutu lokacin da suke buƙata, in ji ta.

Wasu masu ba da kulawa na dogon lokaci na COVID na iya taimakawa ilmantar da ma'aikatan marasa lafiya, alal misali aika wasiku don sanar da su game da dogon COVID, ta yadda za su iya fahimtar illolin lafiya da kyau kuma su kasance masu dacewa lokacin da ake buƙata.

Daidaiton Hankali/Tsaurari

Ƙungiya mai kyau na masu ba da kiwon lafiya za su tabbatar da cewa shirin ku na farfadowa ya zama daidaikun mutum, cikakke kuma cikakke, ya haɗa da lafiyar jiki da ta hankali. A wani ɓangare na wannan, Zanni ya lura cewa yawancin marasa lafiya da aka gani a asibitin Hopkins PACT suna samun gwajin tunani don abubuwan tunani da fahimi.

Kyauta tare da gyarawa shine cewa marasa lafiya suna da damar gane ba su kadai ba. In ba haka ba, yana iya zama abin takaici lokacin da masu aiki, abokai ko ma 'yan uwa suka yi tambaya ko kuna da rauni sosai, gaji ko tunani ko kuma kuna gwagwarmaya lokacin da kuka san da gaske haka lamarin yake. Wani ɓangare na dogon COVID rehab yana karɓar tallafi da imani.

Zanni ya ce "Da yawa daga cikin majinyata za su ce kawai wani ya tabbatar da abin da suke fuskanta abu ne mai girma," in ji Zanni. "Saboda alamu da yawa shine abin da mutane ke gaya muku ba abin da gwajin gwaji ke nunawa ba."

Zanni da abokan aikinsa suna ganin marasa lafiya duka biyun a matsayin marasa lafiya a asibitin ko ta hanyar kiwon lafiya, wanda zai iya sauƙaƙa samun damar shiga. Ƙara, cibiyoyin kiwon lafiya suna ba da shirye-shiryen bayan-COVID ga waɗanda ke da al'amuran da suka daɗe. Mai ba da kulawar ku na farko na iya iya ba da shawarar shirin a yankinku, ko kuna iya dubawa tare da cibiyoyin kiwon lafiya na gida.

Gabaɗaya Lafiya

Yana da mahimmanci a tuna cewa sabuwar matsalar lafiya ko alama na iya haifar da wani abu banda COVID-19. Hanyoyin sadarwa da yawa suna da mahimmanci lokacin da aka kimanta marasa lafiya don doguwar warkewar COVID, in ji Zanni.

Tare da canje-canjen jiki ko fahimi, batutuwan aiki ko alamun gajiya, likitocin dole ne su kawar da yuwuwar rashin COVID. Kamar koyaushe, cututtukan zuciya, endocrine, oncology ko sauran yanayin huhu na iya haifar da bayyanar cututtuka masu yawa. Duk wannan yana magana ne don samun kyakkyawar damar samun kulawar likita, in ji Zanni, da kuma buƙatar cikakken kimantawa maimakon kawai a ce: Wannan duk dogon COVID ne.