Ungawathola Kanjani Amandla Nokuqina Ngemva kwe-COVID-19

E-UK, Essex, Harlow, umbono ophakeme wowesifazane ozivocavoca ngaphandle engadini yakhe

Ukubuyisela isisindo somzimba namandla, ukukhuthazela ngokomzimba, amandla okuphefumula, ukucaca kwengqondo, inhlalakahle yemizwa kanye namazinga wamandla wansuku zonke kubalulekile ezigulini zasesibhedlela zangaphambili kanye nabadonsa isikhathi eside be-COVID ngokufanayo. Ngezansi, ochwepheshe bayakala ukuthi kuhlanganisani ukululama kwe-COVID-19.

Uhlelo Oluphelele Lokubuyisela

Izidingo zokululama komuntu ngamunye ziyahlukahluka kuye ngesiguli kanye nenkambo yaso ye-COVID-19. Izindawo zezempilo ezinkulu ezivame ukuthinteka futhi okufanele zibhekwe zihlanganisa:

• Amandla nokuhamba. Ukulaliswa esibhedlela kanye nokutheleleka ngegciwane ngokwako kungaqeda amandla nobuningi bemisipha. Ukungakwazi ukuhamba embhedeni esibhedlela noma ekhaya kungashintshwa kancane kancane.
• Ukukhuthazela. Ukukhathala kuyinkinga enkulu nge-COVID ende, edinga ukuhamba komsebenzi ngokucophelela.
• Ukuphefumula. Imiphumela yamaphaphu evela ku-COVID pneumonia ingase iqhubeke. Ukwelashwa kwezokwelapha kanye nokwelashwa kokuphefumula kungathuthukisa ukuphefumula.
• Ukufaneleka okusebenzayo. Uma imisebenzi yempilo yansuku zonke efana nokuphakamisa izinto zasendlini ingasenziwa kalula, umsebenzi ungabuyiselwa.
• Ukucaca kwengqondo/ukulingana ngokomzwelo. Okubizwa ngokuthi inkungu yobuchopho kwenza kube nzima ukusebenza noma ukugxilisa ingqondo, futhi umphumela ungokoqobo, awukona nje okucatshangwayo. Ukugula kakhulu, ukulaliswa esibhedlela isikhathi eside kanye nezinkinga zempilo eziqhubekayo kuyacasula. Ukwesekwa kokwelashwa kuyasiza.
• Impilo jikelele. Lo bhubhane uvame ukusibekela izinto ezikhathazayo ezinjengokunakekelwa komdlavuza, ukuhlolwa kwamazinyo noma ukuhlolwa okujwayelekile, kepha izinkinga zezempilo zizonke nazo zidinga ukunakwa.

Amandla Nokuhamba

Lapho uhlelo lwe-musculoskeletal luthatha ukushaya kwe-COVID-19, luphindaphinda umzimba wonke. "Imisipha idlala indima ebalulekile," kusho uSuzette Pereira, umcwaningi wezempilo yemisipha no-Abbott, inkampani yokunakekelwa kwezempilo emhlabeni wonke. “Kuthatha cishe u-40% wesisindo somzimba wethu futhi kuyisitho esisebenza kwezinye izitho nezicubu zomzimba. Inikeza umsoco ezithweni ezibucayi ngezikhathi zokugula, futhi ukulahlekelwa kakhulu kungabeka impilo yakho engozini.”

Ngeshwa, ngaphandle kokugxila ngamabomu empilweni yemisipha, amandla emisipha nokusebenza kungawohloka kakhulu ezigulini ze-COVID-19. “Kuyi-Catch-22,” kusho uBrianne Mooney, udokotela womzimba eSibhedlela Sokuhlinzwa Okukhethekile eNew York City. Uchaza ukuthi ukuntuleka kokunyakaza kukhulisa kakhulu ukulahlekelwa kwemisipha, kuyilapho ukunyakaza kungase kuzwakale kungenakwenzeka ngesifo sokukhipha amandla. Ukwenza izinto zibe zimbi nakakhulu, i-muscle atrophy ikhulisa ukukhathala, okwenza ukunyakaza kube mancane kakhulu.

Iziguli zingalahlekelwa kuze kufike ku-30% wesisindo somzimba ezinsukwini ezingu-10 zokuqala zokungeniswa egunjini labagula kakhulu, ucwaningo lubonisa. Iziguli ezilaliswe esibhedlela ngenxa ye-COVID-19 zivame ukuba sesibhedlela okungenani amasonto amabili, kanti labo abangena e-ICU bachitha cishe inyanga nesigamu lapho, kusho uDkt. osebenza neziguli ze-COVID-19 e-Rush University Medical Center e-Chicago.

Ukugcina Amandla Emisipha

Ngisho nasezimweni ezinhle kakhulu, kulabo abanezimpawu eziqinile ze-COVID-19, kungenzeka ukuthi ukulahleka kwemisipha okuthile kwenzeke. Kodwa-ke, iziguli zingaba nomthelela omkhulu izinga lokulahleka kwemisipha futhi, ezimeni ezithambile, zingakwazi ukugcina impilo yezicubu zomzimba, kusho uMooney, oyilungu lethimba elakhe iSibhedlela Seziqondiso Zokuhlinza Okukhethekile's COVID-19 kanye nemihlahlandlela yokuvuselela umzimba.

Lawa maqhinga angasiza ukuvikela imisipha, amandla kanye nempilo yonke ngesikhathi sokululama:

• Hambisa ngokusemandleni akho.
• Engeza ukumelana.
• Beka kuqala ukudla okunomsoco.

Hambisa Ngalokho Okwaziyo

"Ngokushesha usuka, kuba ngcono," kusho u-Abreu-Sosa, echaza ukuthi, esibhedlela, iziguli ze-COVID-19 asebenza nazo zinezikhathi ezintathu zokwelashwa ngokomzimba izinsuku ezinhlanu ngesonto. “Lapha esibhedlela siyaqala ukuzivocavoca ngisho nangelanga lokungeniswa uma ama-vitals ezinzile. Ngisho nasezigulini ezifakwe i-intuba, sisebenza ezinhlobonhlobo zokunyakaza, ukuphakamisa izingalo nemilenze nokubeka imisipha."

Uma esesekhaya, uMooney uncoma ukuthi abantu basukume banyakaze njalo ngemizuzu engama-45 noma ngaphezulu. Ukuhamba, ukwenza izenzo zokuphila kwansuku zonke njengokugeza nokugqoka kanye nokuzivocavoca okuhlelekile okufana nokuhamba ngebhayisikili nokushwibeka kuyinzuzo.

"Noma yikuphi ukuvivinya umzimba kufanele kusekelwe ezimpawu kanye namazinga amanje okusebenza," echaza, echaza ukuthi umgomo uwukubandakanya imisipha yomzimba ngaphandle kokwandisa noma yiziphi izimpawu. Ukukhathala, ukuphelelwa umoya kanye nesiyezi konke kuyimbangela yokuyeka ukuzivocavoca.

Engeza Ukumelana

Uma uhlanganisa ukunyakaza esimisweni sakho sokululama, beka phambili izivivinyo ezisekelwe ekuphikisweni ezibekela inselele amaqembu amakhulu emisipha yomzimba wakho, kuncoma uMoney. Uthi ukuqeda ukujima okuthathu okuyimizuzu eyi-15 ngesonto kuyisiqalo esihle, futhi iziguli zingandisa imvamisa nobude besikhathi njengoba ukululama kuqhubeka.

Qaphela ngokukhethekile ukugxila ezinqulwini nasemathangeni kanye nasemhlane nasemahlombe, njengoba la maqembu emisipha evame ukulahlekelwa amandla amaningi ezigulini ze-COVID-19 futhi abe nemiphumela efinyelela ububanzi ekhonweni lokuma, ukuhamba nokwenza imisebenzi yansuku zonke, U-Abreu-Sosa uthi.

Ukuze uqinise umzimba ophansi, zama ukuvivinya umzimba okufana nama-squats, amabhuloho e-glute kanye nezinyathelo eziseceleni. Ngomzimba ongaphezulu, hlanganisa ukuhluka komugqa nokucindezelwa kwamahlombe. Isisindo somzimba wakho, ama-dumbbell alula namabhendi okumelana nakho konke kwenza amagiya okumelana nasekhaya amahle, kusho uMooney.

Beka Eqhulwini Ukudla Okunomsoco

"Amaprotheni ayadingeka ukwakha, ukulungisa nokugcina imisipha, kodwa futhi ukusekela ukukhiqizwa kwamasosha omzimba kanye namaseli amasosha omzimba," kusho uPereira. Ngeshwa, ukudla kwamaprotheni kuvame ukuba ngaphansi kunalokho okufanele kube ezigulini ze-COVID-19. “Zibekele umgomo wokuthola amagremu angu-25 kuya kwangu-30 eprotheyini kukho konke ukudla uma kungenzeka, ngokudla inyama, amaqanda nobhontshisi noma usebenzise isithasiselo somsoco ophuzwayo,” uyatusa.

Amavithamini A, C, D kanye no-E kanye ne-zinc abalulekile ekusebenzeni komzimba, kodwa futhi adlala indima kokubili impilo yemisipha namandla, kusho uPereira. Uncoma ukuthi uhlanganise ubisi, izinhlanzi ezinamafutha, izithelo nemifino nezinye izitshalo ezifana namantongomane, imbewu nobhontshisi ekudleni kwakho kokululama. Uma unenkinga yokuziphekela ekhaya, cabanga ukuzama izinsiza zokuletha ukudla okunempilo ukuze zikusize uthole imisoco ehlukahlukene.

Ukukhuthazela

Ukusunduza ngokukhathala nokuba buthakathaka kungaba yingozi uma une-COVID ende. Ukuhlonipha ukukhathala kwangemva kwe-COVID kuyingxenye yendlela yokululama.

Ukukhathala Okudlulele

Ukukhathala kuphakathi kwezimpawu eziphambili eziletha iziguli ezifuna ukwelashwa eThimbeni likaJohns Hopkins Post-Acute COVID-19, kusho uJennifer Zanni, uchwepheshe wezifo zenhliziyo nemithambo yamaphaphu eJohns Hopkins Rehabilitation eTimonium, eMaryland. Uthi: “Akulona uhlobo lokukhathala ongalubona kumuntu osanda kuphelelwa amandla emzimbeni noma ophelelwe amandla amakhulu. "Kuyizimpawu nje ezinciphisa amandla abo okwenza imisebenzi yabo evamile yansuku zonke - imisebenzi yabo yesikole noma yomsebenzi."

Ukuzihambela

Umsebenzi omningi kakhulu ungaletha ukukhathala okungalingani kubantu abane-post-COVID malaise. "Ukwelashwa kwethu kufanele kube okuqondene nomuntu ngamunye esigulini, isibonelo, uma isiguli silethe futhi sinalokho esikubiza ngokuthi 'ukugula kwangemva kokusebenza kanzima,'” kusho u-Zanni. Uyachaza, kulapho umuntu enza umsebenzi womzimba njengokuzivocavoca noma umsebenzi wengqondo njengokufunda noma ukuba kukhompyutha, futhi kubangela ukukhathala noma ezinye izimpawu zibe zimbi kakhulu emahoreni angama-24 noma angama-48 alandelayo.

"Uma isiguli sinalezo zinhlobo zezimpawu, kufanele siqaphele kakhulu ukuthi sikuyala kanjani ukuvivinya umzimba, ngoba empeleni ungenza umuntu abe mubi kakhulu," kusho uZanni. "Ngakho-ke kungenzeka ukuthi sisebenzela ukuhamba kancane futhi siqinisekise ukuthi bayakwazi ukwenza imisebenzi yansuku zonke, njengokuhlukanisa izinto zibe imisebenzi emincane."

Okuzwakala njenge-jaunt emfushane, elula ngaphambi kwe-COVID-19 ingaba ingcindezi enkulu, iziguli zingasho. "Kungaba yinto encane, njengokuthi bahambe imayela futhi abakwazi ukuvuka embhedeni izinsuku ezimbili ezizayo - ngakho-ke, indlela ehluke ngayo emsebenzini," kusho u-Zanni. “Kodwa kufana nokuthi amandla abo atholakalayo mancane kakhulu futhi uma bedlula lokho kuthatha isikhathi eside ukululama.”

Njengoba nje wenza ngemali, sebenzisa amandla akho abalulekile ngokuhlakanipha. Ngokufunda ukusheshisa, ungase uvimbele ukukhathala okungamahlalakhona.

Ukuphefumula

Izinkinga zokuphefumula njengenyumoniya zingaba nemiphumela yokuphefumula yesikhathi eside. Ngaphezu kwalokho, u-Abreu-Sosa uphawula ukuthi ekwelapheni i-COVID-19, odokotela kwesinye isikhathi basebenzisa ama-steroid ezigulini, kanye nama-ejenti akhubazekile kanye nama-nerve blocks kulawo adinga ama-ventilators, konke okungasheshisa ukuwohloka kwemisipha nobuthakathaka. Ezigulini ze-COVID-19, lokhu kuwohloka kuhlanganisa ngisho nemisipha yokuphefumula elawula ukuhogela nokukhipha umoya.

Izivivinyo zokuphefumula ziyingxenye evamile yokululama. Ibhukwana lesiguli elakhiwe uZanni kanye nozakwabo ekuqaleni kwalolu bhubhane lichaza izigaba zokululama ukunyakaza. “Hofuzela ujule” umlayezo omayelana nokuphefumula. Ukuphefumula okujulile kubuyisela ukusebenza kwamaphaphu ngokusebenzisa i-diaphragm, amanothi encwajana, futhi kukhuthaze imodi yokubuyisela kanye nokuphumula ohlelweni lwezinzwa.

• Isigaba sokuqala. Prakthiza ukuphefumula okujulile emhlane wakho nasesiswini sakho. Ukuhumza noma ukucula kuhlanganisa nokuphefumula okujulile.
• Isigaba sokwakha. Ngenkathi uhlezi futhi umile, qaphela sebenzisa ukuphefumula okujulile ngenkathi ubeka izandla zakho eceleni kwesisu sakho.
• Ukuba yisigaba. Ukuphefumula okujulile ngenkathi umile nakuyo yonke imisebenzi.

Ukuqeqeshwa kwe-Aerobic, njengamaseshini ku-treadmill noma ibhayisikili lokuzivocavoca, kuyingxenye yendlela ebanzi yokwakha amandla okuphefumula, ukuqina okuphelele nokukhuthazela.

Njengoba ubhubhane luqhubeka, kwacaca ukuthi izinkinga zamaphaphu eziqhubekayo zingase zibe nzima izinhlelo zokululama zesikhathi eside. "Nginazo ezinye iziguli ezinezinkinga zamaphaphu eziqhubekayo, ngoba ukuba ne-COVID kudale umonakalo emaphashini azo," kusho uZanni. “Lokho kungase kuphuze kakhulu ukuxazulula noma kwezinye izimo unomphela. Ezinye iziguli zidinga umoya-mpilo isikhathi esithile. Kuya ngokuthi ukugula kwabo kubi kangakanani nokuthi balulame kangakanani.”

Ukuvuselela kabusha kwesiguli esinamaphaphu aso asengozini kuthatha indlela ehlukahlukene. “Sisebenzisana nodokotela ngokombono wezokwelapha ukuze sithuthukise ukusebenza kwamaphaphu abo,” kusho uZanni. Isibonelo, uthi lokho kungasho ukuthi iziguli zisebenzisa imishanguzo ye-inhaler ukuzivumela ukuthi zivocavoca umzimba. “Siphinde sizivocavoce ngezindlela abangazibekezelela. Ngakho-ke uma othile ephefumula kakhulu, singase siqale ukuvivinya umzimba kakhudlwana ngokuqeqeshwa kwesikhashana esiphansi, okusho izikhathi ezimfushane zokujima nekhefu elincane lokuphumula.”

Ukufaneleka Okusebenzayo

Ukwenza imisebenzi yansuku zonke obujwayele ukuyithatha kalula, njengokuhamba phansi noma ukuphakamisa izinto zasendlini, kuyingxenye yokufaneleka kokusebenza. Kanjalo nokuba namandla nekhono lokwenza umsebenzi wakho.

Kubasebenzi abaningi, okulindelwe ngokwesiko ukusebenza ngokuzimisela amahora amaningi akusasebenzi njengoba beqhubeka nokululama ku-COVID-19.

Ngemuva kwempi yokuqala ne-COVID-19, ukubuyela emsebenzini kungaba nzima ngokumangalisayo. “Kubantu abaningi, umsebenzi uyinselele,” kusho uZanni. "Ngisho ukuhlala ekhompyutheni kungase kungabizi intela ngokomzimba, kodwa kungase kube intela ngokuqonda, okungase (kubangele) ukukhathala okuningi ngezinye izikhathi."

Ukuqeqeshwa okusebenzayo kuvumela abantu ukuthi babuyele emisebenzini enenjongo ekuphileni kwabo, hhayi nje ngokwakha amandla kodwa nangokusebenzisa imizimba yabo ngokuphumelelayo. Ukufunda amaphethini afanele okunyakaza nokuqinisa amaqembu emisipha abalulekile kungasiza ekubuyiseleni ibhalansi namandla, ukusebenzisana, ukuma namandla okuhlanganyela emibuthanweni yomndeni, imisebenzi yangaphandle efana nokuhamba ngezinyawo noma imisebenzi yokusebenza njengokuhlala nokusebenza kukhompyutha.

Kodwa-ke, kungase kungenzeki ngabanye abasebenzi ukuthi baqale kabusha imisebenzi evamile njengenjwayelo. Uthi: “Abanye abantu abakwazi nhlobo ukusebenza ngenxa yezimpawu zabo. “Abanye abantu kufanele balungise izinhlelo zabo zokusebenza noma basebenze besekhaya. Abanye abantu abanawo amandla okungasebenzi – bayasebenza kodwa cishe zonke izinsuku babhekana namandla akhona, okuyisimo esinzima.” Lokho kungaba inselele kubantu abaningi abangenakho ukunethezeka kokungasebenzi noma okungenani bathathe ikhefu lapho belidinga, uyaphawula.

Abanye abahlinzeki besikhathi eside be-COVID bangase basize ekufundiseni abaqashi beziguli, ngokwesibonelo ukuthumela izincwadi ukuze babazise nge-COVID ende, ukuze baqonde kangcono imiphumela yezempilo engaba khona futhi bamukeleke ngokwengeziwe lapho kudingeka.

Ukulingana ngokwengqondo/ngokomzwelo

Ithimba elihlangene labahlinzeki bezempilo lizoqinisekisa ukuthi uhlelo lwakho lokutakula luqondene nomuntu ngamunye, lubanzi futhi luphelele, luhlanganisa impilo yomzimba nengqondo. Njengengxenye yalokho, u-Zanni uphawula ukuthi iziguli eziningi ezibonwa emtholampilo wase-Hopkins PACT zithola ukuhlolelwa izinkinga ezingokwengqondo nezingokwengqondo.

Ibhonasi ene-rehab ukuthi iziguli zinethuba lokubona ukuthi azizodwa. Kungenjalo, kungase kudumaze lapho abaqashi, abangani noma ngisho namalungu omndeni ebuza ukuthi ingabe ngempela usebuthakathaka, ukhathele noma udonsa kanzima ngokwengqondo noma ngokomzwelo lapho wazi ukuthi kunjalo ngempela. Ingxenye ye-COVID rehab ithola ukwesekwa nenkolelo.

“Iziguli zami eziningi zingathi nje ukuba nomuntu oqinisekisa lokho ezibhekana nakho cishe kuyinto enkulu,” kusho uZanni. "Ngoba izimpawu eziningi abantu abakutshela zona hhayi lokho okubonisa ukuhlolwa kwelebhu."

U-Zanni kanye nozakwabo babona iziguli njengeziguli ezilalelwa ngaphandle emtholampilo noma ngocingo, okungenza ukufinyelela kube lula. Ngokukhulayo, izikhungo zezokwelapha zihlinzeka ngezinhlelo ze-post-COVID kulabo abanezinkinga eziqhubekayo. Umhlinzeki wakho wokunakekelwa oyinhloko angase akwazi ukuncoma uhlelo endaweni yakini, noma ungabheka izikhungo zezokwelapha zendawo.

Impilo Ejwayelekile

Kubalulekile ukukhumbula ukuthi inkinga entsha yezempilo noma uphawu lungase lubangelwe enye into ngaphandle kwe-COVID-19. Ukuxhumana kwemisebenzi eminingi kubalulekile lapho iziguli zihlolwa ukuze kulungiswe i-COVID ende, kusho uZanni.

Ngezinguquko zomzimba noma zengqondo, izinkinga zokusebenza noma izimpawu zokukhathala, odokotela kufanele bakhiphe amathuba okungewona awe-COVID. Njengenjwayelo, inhliziyo, i-endocrine, i-oncology noma ezinye izimo zamaphaphu zingabangela inqwaba yezimpawu ezihambisanayo. Konke lokhu kukhuluma ngokuba nokufinyelela okuhle ekunakekelweni kwezempilo, kusho uZanni, kanye nesidingo sokuhlolwa okuphelele kunokuba uthi: Yonke le yi-COVID ende.