Cov ua rau kev poob hauv cov laus thiab lawv cov txiaj ntsig

Zoo Siab

• 1. Sedentary lub neej
• 2. Mob tsis meej lossis mob hlwb
• 3. Kev siv tshuaj ntau dhau
• 4. Ib puag ncig hauv tsev
• 5. Tsis tshua muaj qhov sib npaug
• 6. Kab mob
• 7. Kev tswj tsis tau
• 8. Kev noj tsis zoo
• Kev mob nkeeg ntawm kev poob
• Yuav ua li cas tiv thaiv kev ntog

Lub caij nplooj zeeg yog qhov ua rau muaj kev sib tsoo loj rau cov neeg laus, li ntawm 30% ntawm cov neeg tshaj 65 poob tsawg kawg ib xyoos ib zaug, thiab cov kev muaj feem yuav ntau dua tom qab muaj hnub nyoog 70 thiab nce hnub nyoog.

Qhov tshwm sim ntawm lub caij nplooj zeeg tuaj yeem tsuas yog kev sib tsoo, txawm li cas los xij, nws tseem tuaj yeem qhia cov teeb meem ntsig txog kev noj qab haus huv ntawm cov neeg laus, ntxiv rau qhov ua rau muaj kev tsis zoo, xws li kev ua haujlwm tsawg, qhov yuav tsum tau pw hauv tsev kho mob lossis chaw haujlwm, uas nyob hauv chaw pw hauv tsev laus / tsev laus.

Tsis tas li ntawd, yog tias tus neeg laus tau ua lub caij nplooj zeeg yav dhau los, qhov kev pheej hmoo ntawm kev poob tshiab yog ntau dua, yog li nws yog qhov tseem ceeb heev uas kev tiv thaiv pib ua ntej cov xwm txheej no tshwm sim, txais yuav kev noj qab haus huv, nrog kev xyaum ua kom lub cev ua kom lub cev muaj zog thiab pob txha calcium, kev noj zaub mov zoo, thiab tswj cov kab mob mus ntev nrog kev soj ntsuam mob.

Cov kev pheej hmoo tseem ceeb rau kev ntog hauv cov neeg laus muaj xws li:

1. Sedentary lub neej

Qhov tsis muaj lub cev qoj ib ce ua rau poob ntawm cov nqaij pob txha, lub cev sib luag thiab cov pob qij txha yooj yim, uas cuam tshuam lub cev kev ua tau zoo los ntawm kev ntsuas gait nrawm lossis nrawm rau zaum thiab sawv ntsug, thiab tawm mus rau cov laus ntau dua yooj yim thiab muaj kev pheej hmoo ntawm kev poob.

Sedentary lub neej muaj ntau heev nyob rau hnub nyoog laus, vim hais tias kev xyaum qoj ib ce tsis tau txhawb nqa ntawm cov neeg laus, uas yog qhov yuam kev, vim tias lub cev tsawg dua txav mus los, qhov poob qis hauv lub cev thiab lub peev xwm ntau dua. Qhov xwm zoo yog tias feem ntau qhov kev ploj no tuaj yeem rov qab tau, tag nrho lossis qee qhov, txawm tias nws tsis yooj yim. Kawm yuav ua li cas tiv thaiv kom cov leeg tsis muaj zog hauv cov neeg laus thiab yuav ua li cas nws thiaj li rov muaj taus dua.

2. Mob tsis meej lossis mob hlwb

Piv txwv kev poob qis feem ntau yog vim muaj mob xws li dementia los ntawm Alzheimer lossis Parkinson, piv txwv. Qhov xwm txheej no ua rau muaj kev pheej hmoo ntawm kev ntog zoo li nws ua rau lub cev tsis ua haujlwm, kev pom ntawm lub cev, qhov tshuaj tiv thaiv ntawm cov ceg thaum lub zog txav, ntxiv rau qhov ua rau cov leeg tsis muaj zog, txo qis kev tshuav.

Ntxiv rau, yog tias muaj kev dementia siab heev, nws yog ib qho muaj rau cov neeg laus qhia txog kev mob siab thiab txo qis kev xav hauv lub xeev.

3. Kev siv tshuaj ntau dhau

Kev siv ntau yam tshuaj, tshwj xeeb tshaj yog thaum 5 lossis ntau dua, yog qhov xwm txheej hu ua polypharmacy, thiab yog tias nws tsis tau saib xyuas zoo nws tuaj yeem ua kev phiv lossis kev sib txuas ntawm cov tshuaj. Yog li, lub txim tuaj yeem yog muaj cov tsos mob xws li kiv taub hau, tsaug zog thiab poob siab, uas tuaj yeem ua rau ntog.

Qee cov tshuaj feem ntau cuam tshuam rau cov teebmeem no yog antihypertensives, diuretics, sedatives lossis sedatives rau pw tsaug zog, qee yam tshuaj tiv thaiv kev ntxhov siab, tshuaj tiv thaiv kab mob thiab opioids, piv txwv.

4. Ib puag ncig hauv tsev

Ib puag ncig uas tsis muaj kev yoog raws rau cov neeg laus kev mus ncig, nrog cov chaw nplua rau, lub teeb pom kev tsis zoo, tsis muaj tus ntiv tes rau kev txhawb nqa thiab nrog ntau cov ntaub pua plag lossis cov kauj ruam yog ib qho ntawm cov kev pheej hmoo tseem ceeb rau kev ntog. Saib xyuas cov xwm txheej no nws yog qhov tseem ceeb heev, vim nws muaj ntau yam rau lub caij nplooj zeeg tshwm sim hauv tsev dua li ib puag ncig sab nraud.

Kev siv cov khau tsis haum, xws li khau khiab, xws li khau khau Hawaii, lossis khau khau khiab nrog cov khau khiab tseem yog qhov ua kom ntog thiab yuav tsum zam.

5. Tsis tshua muaj qhov sib npaug

Qhov nyiaj tshuav tuaj yeem cuam tshuam rau ntau yam xwm txheej, feem ntau rau cov kab mob orthopedic lossis ua rau kiv taub hau, xws li mob labyrinthitis, postural hypotension, hlab plawv, hlab ntsha hlwb los yog hlwb, kab mob endocrine, nrog rau kev siv tshuaj.

Ntxiv rau, cov kev hloov pauv ntawm qhov pom ntawm ib puag ncig los ntawm teeb meem pom kev, xws li presbyopia, cataracts lossis glaucoma, lossis los ntawm kev hnov ​​lus tsis zoo yog qhov tseem ceeb uas ua rau tsis muaj kev sib npaug. Xws li qhov kev xav no tseem tuaj yeem ua rau xiam los ntawm ploj ntawm daim tawv nqaij hloov, ua rau mob ntshav qab zib, piv txwv.

6. Kab mob

Qhov muaj ob hom mob, mob los ntawm kev mob caj dab, osteoarthrosis, osteoporosis, kab mob plawv, kab mob ntsws, kev nyuaj siab lossis insomnia, zoo li mob hnyav, xws li kis mob, mob plawv dhia tsis xwm yeem, mob hlab ntsha tawg lossis, txawm tias tom qab phais mob, piv txwv li, yog txuam ntau yooj yim ntawm kev ntog hauv cov neeg laus, ob qho tib si vim kev ua kom lub cev tsis muaj zog thiab ua rau muaj kev puas tsuaj ntau dua thiab kev vam khom.

Qhov ntau dua ntawm cov kabmob, lossis qhov hnyav dua, qhov ntau dua qhov kev txwv rau kev qoj ib ce rau ib hnub, yog li ntawd, nws yog qhov tseem ceeb kom txhua tus kabmob raug kuaj thiab kho kom raug, raws li kev soj ntsuam kev khomob ib txwm muaj.

7. Kev tswj tsis tau

Kev tsis quav ntsej, ob leeg tso zis thiab tso quav, ua rau cov neeg laus xav tias yuav tsum mus nrawm chav dej, uas ua rau muaj kev pheej hmoo poob. Nws yog ib qho ib txwm muaj rau tus neeg laus tsis paub tab kom paub txog lub caij nplooj zeeg thaum hmo ntuj, vim tias lawv yuav sim puag ncig thaum nws tseem tsaus ntuj lossis vim tias lawv xav tias kiv taub hau thaum lawv sawv.

8. Kev noj tsis zoo

Khoom noj khoom haus tsis txaus ua rau muaj kev pheej hmoo ntawm tus kab mob, ntxiv rau kev txhawb nqa qhov ua rau cov leeg poob, kev puas tsuaj thiab kev puas tsuaj rau lub cev. Cov neeg laus uas muaj cov kab mob uas ua rau nws nyuaj rau nqos khoom noj, tshwj xeeb tshaj yog tias lawv siv probes, lossis cov neeg muaj teeb meem nyob ib puag ncig thiab npaj lawv cov zaub mov yog cov muaj pheej hmoo ntau dua, thiab cov neeg saib xyuas yuav tsum tau them nyiaj tshwj xeeb rau kev npaj zaub mov hauv qhov tsim nyog thiab zoo.

Kev mob nkeeg ntawm kev poob

Ntog tuaj yeem muaj kev mob hnyav rau lub cev thiab lub hlwb rau cov neeg laus, thiab pob txha lov, tshwj xeeb tshaj yog pob taws, hauv caug, poj niam, duav thiab sab caj npab, ntxiv rau kev sib koom tes thiab mob taub hau, tuaj yeem ua rau muaj kev txwv ntau heev thiab ua lub luag haujlwm rau qhov xav tau ntawm txaj rau lub sijhawm ntev thiab ua rau muaj kev vam khom ntau thiab txo lub neej zoo.

Raws li qhov tshwm sim, cov neeg laus yuav ua ntau dua, nrog cov qib kev ua haujlwm tsis zoo thiab kev ua haujlwm, qhov yuav tsum tau txais kev nkag hauv tsev kho mob ntau dua thiab qee kis, qhov no yuav ua rau cov neeg xav tau kev saib xyuas txhua hnub los ntawm tus neeg saib xyuas lossis chaw haujlwm.

Cov kev mob hlwb suav nrog kev txaj muag, ploj ntawm tus kheej kev ntseeg siab, ntxhov siab thiab kev ntxhov siab. Lwm qhov kev rau txim loj yog tus tom qab lub caij nplooj zeeg syndrome, qhov xwm txheej uas cov neeg laus muaj kev ntshai ntog dua thiab poob kev nyab xeeb kom txav mus los, uas ua rau lawv xav txav mus tsawg dua thiab tsis txhob taug kev, nqa cov kev cuam tshuam loj uas cuam tshuam txog kev ua neej nyob sedentary, uas suav nrog kev puas tsuaj, mob nqaij ntshiv thiab ntau dua kev vam khom. rau cov haujlwm txhua hnub.

Yuav ua li cas tiv thaiv kev ntog

Li ntawm 70% ntawm kev ntog tshwm sim sab hauv tsev, hauv lawv qhov chaw sib txawv, xws li chav dej, chav ua noj, chav nyob, ntaiv thiab vaj, yog li nws tseem ceeb heev uas txhua qhov chaw uas cov laus taug kev tau ua kom zoo rau lawv kev mus ncig thiab kom tsis txhob muaj xwm txheej. Yog li, nws yog qhov tseem ceeb kom ua raws li qee cov lus qhia, xws li:

• Ua si lub cev, nyiam tai-chi, ua luam dej, taug kev lossis hnyav kev kawm, piv txwv li, ib txoj hauv kev los tswj lossis rov ua kom cov leeg muaj zog, sib txig sib luag, sib koom ua ke thiab txhawb lub cev pob txha. Txheeb xyuas qee qhov kev tawm dag zog zoo uas haum rau cov neeg laus;
• Ua kev kho lub cev, tshwj xeeb tshaj yog thaum twb muaj kev txwv rau kev txav mus los, tseem ceeb los qhia gait, posture, sib npaug thiab yoog raws, ntxiv rau cov lus qhia yuav ua li cas nqa thiab ua tiav chav hloov chaw;
• Muaj kev soj qab tshuaj kho mob kom zoo, nyiam nrog tus kws kho mob, kom ntsuas thiab ntsuas cov kab mob uas tuaj yeem hloov tus neeg laus lub peev xwm txav mus los, muab kev taw qhia rau tsev neeg, ntxiv rau kev txwv kev siv tshuaj rau cov uas tsuas yog tsis tseem ceeb, zam kev siv ntau dhau tshuaj noj, qhov xwm txheej hu ua polypharmacy;
• Kho cov kev pauv hloov ntawm kev pom thiab hnov ​​lus, nrog kws kho qhov muag thiab kws kho qhov muag, txhawm rau txhim kho qhov tsis nkag siab thiab sib npaug;
• Saib xyuas tsev ib puag ncig kom zoo thiab haum, nrog rau cov plag tsev uas tsis nplua, hloov cov tes tuav khoom kom tso cai rau koj tsiv mus nyob tau yooj yim dua, tshwj xeeb tshaj yog hauv chav dej, txoj kev hauv tsev los yog ze ntawm lub txaj, zam tej ntaub pua plag, khoom siv nyob hauv txoj kev thiab cov kauj ruam nyob hauv tsev. Nws kuj tseem pom zoo kom tsis txhob muaj ntau qhov siab lossis lub txaj siab thiab cov rooj zaum. Kawm ntxiv txog kev yoog tsev rau cov laus;
• Siv a zoo nkawm khau kom haum rau cov neeg laus, uas yog qhov yooj yim thiab zoo txuas rau ko taw, nyiam cov khau orthopedic, khau ntaub lossis khau khiab nrog cov hlua khau khuam tuaj yeem, zam kev qhib khau khiab, xws li khau Hawai, lossis khau nrog luj taws. Nws tseem yog qhov tseem ceeb uas nws yuav tsum tsis yog khau khiab, nrog ib tus siv roj hmab;
• Siv txoj kev txhawb nqa, xws li tus pas nrig lossis tus ntaiv, nws yuav tsim nyog kom tsis txhob ntog hauv cov neeg laus uas muaj qee qhov kev txwv taug kev, uas tuaj yeem tsim kev ntseeg siab thiab ruaj ntseg ntxiv;
• Muaj khoom noj kom zoo, nplua nuj nyob hauv cov protein, mis thiab cov khoom noj siv mis, zaub, nplej thiab 6 rau 8 khob dej rau hauv ib hnub, yog li kev noj zaub mov zoo thiab dej haus yog qhov lav.

Yog tias cov neeg laus yuav tsum mus rau hauv chav dej thaum nruab nrab hmo ntuj, nws raug nquahu kom nws nyob ze li sai tau, siv tau yooj yim thiab qhov chaw ib puag ncig tuaj yeem pom kev yooj yim. Txwv tsis pub, nws yog qhov zoo dua los xav txog qhov xav tau ntawm daim pawj los yog potty thaum hmo ntuj, zam qhov kev poob rau hauv kev sim nkag mus rau hauv chav dej. Txheeb xyuas lwm cov lus qhia ntxiv yuav ua li cas tiv thaiv kev ntog hauv cov neeg laus.