Okwabantu abane COPD , ukuvivinya umzimba kungase kungabonakali kulula ngaso sonke isikhathi kodwa ukungawuvivinyi nhlobo kungenza izinto zibe zimbi nakakhulu. Eqinisweni, kunezinhlobonhlobo zokuzivocavoca okuphefumula ongakwenza ezingasiza ekudambiseni izimpawu ze-COPD, uqinise amandla amaphaphu akho, futhi usize ukuthuthukisa ikhono lakho lokwenza imisebenzi yansuku zonke nokuzivocavoca umzimba.

Yiziphi izinzuzo zokuzivocavoca kwe-COPD?

Uma ukhona kutholakale ukuthi une-COPD , kulula ukuwela emjikelezweni wokungasebenzi. Ungase ugweme imisebenzi ekwenza uzizwe uphelelwa umoya noma ukhathazeke ngokuthi uzobhekana kanjani nesimo uma uba nobunzima bokuphefumula ngenkathi uzivocavoca. Nokho, ukungazivocavoci noma ukuvivinya umzimba kungadala umonakalo omkhulu.

  • Ukuncipha komsebenzi kuzoholela ekutheni imisipha yakho ibe buthaka. Ukuba nemisipha ebuthaka kusho ukuthi umzimba wakho uzodinga ukusebenza kanzima futhi usebenzise umoya-mpilo owengeziwe ukuze usebenze. Ngokulandelayo, lokhu kungakwenza uzizwe uphefumula kakhulu.

Uma uhlala umatasa, funda izindlela zokuphefumula, futhi wenze izivivinyo ezinobungani be-COPD, lokhu kufanele kube nomthelela omuhle empilweni nasenhlalakahleni yakho:

  • Imisipha yakho izoqina, kuhlanganise nemisipha ehilelekile ekuphefumuleni - uzophelelwa umoya lapho uhamba, kuzoba lula ukusebenza.
  • Ukuzivocavoca njalo kungakusiza ukuthi ugcine noma ulahlekelwe isisindo, okungabaluleka kulabo abaneCOPD.
  • Ukuzivivinya umzimba kungakusiza nawe uzizwe ungcono ngokwengqondo. Kungaba nomthelela omuhle ekuzethembeni futhi kukusize uhlale ugqugquzelekile ukuqhubeka nemikhuba emihle yokuphila.

Izivivinyo zokuphefumula ze-COPD

Ukuzivocavoca ukuphefumula kunenzuzo ikakhulukazi ku-COPD njengoba kusiza ukuthuthukisa nokuqinisa amaphaphu akho futhi kukubeke esimweni esingcono sokuzama izinhlobo eziningi zokuzivocavoca umzimba. Izivivinyo zokuphefumula zisiza ukuqinisa imisipha oyisebenzisela ukuphefumula, kukwenza ukwazi ukuthola umoya-mpilo owengeziwe futhi uphefumule kalula ngomzamo omncane.

Kukhona amasu nezindlela zokuphefumula eziningana, futhi asikho isidingo sokuthi ukhethe eyodwa ukuze ikusize phatha i-COPD yakho. Ezinye izifundo zithole ukuthi ukuhlanganisa amasu kanye nokwenza izindlela ezimbalwa kungaba nezinzuzo ezithuthukisiwe zezimpawu ze-COPD.

Ukuphefumula ngezindebe okugxilile kwe-COPD

Ukuphefumula ngezindebe kuyindlela elula nelula yokufunda. Kuyasiza ukubambezela ukuphefumula kwakho, kwenze kube lula ukuthi amaphaphu asebenze, futhi kusiza ukugcina imigudu yakho yokuphefumula ivulekile isikhathi eside. Ingenziwa noma nini futhi isetshenziselwe ukusiza ukulawula ukuphefumula kwakho lapho uzivocavoca.

  • Hlala noma ume bese uphefumulela ngaphakathi kancane ngamakhala akho
  • Gcoba izindebe zakho, sengathi uzoshaya ikhwela
  • Phefumula kancane ngangokunokwenzeka ngezindebe zakho ezicijile futhi uhlose ukuphuma kabili isikhathi eside obuphefumule ngaso - kungase kusize ukubala njengoba wenza lokhu.
  • Phinda umsebenzi izikhathi ezinhlanu, uthuthukise ngokuhamba kwesikhathi ukwenza ukuphindaphinda kwe-10.

Ukuphefumula kwe-diaphragmatic kwe-COPD

Ukuphefumula kwe-diaphragmatic kuyindlela lapho uhlose ukuphefumula ku-diaphragm yakho, kunesifuba sakho esiphezulu. Ngokuvamile kubizwa nangokuthi 'ukuphefumula okuvela esiswini sakho'. Le nqubo isiza ukuqinisa imisipha ye-diaphragm, evame ukuba buthakathaka futhi ingasebenzi kahle nge-COPD.

  • Hlala noma ulale ngokukhululeka futhi uphumuze umzimba wakho ngangokunokwenzeka
  • Beka isandla esisodwa esifubeni sakho nesinye esiswini sakho
  • Hofuza ngekhala lakho imizuzwana emihlanu, uzwe umoya ungena esiswini sakho futhi isisu sakho siphakama - kuhle, kufanele ukwazi ukuzwa isisu sakho sinyakaza ngaphezu kwesifuba sakho.
  • Yibambe imizuzwana emibili, bese uphefumula futhi imizuzwana emihlanu ngekhala lakho
  • Phinda umsebenzi izikhathi ezinhlanu.

Ukuphefumula okusheshayo kwe-COPD

Ukuphefumula okuhambisanayo kuwumsebenzi ongawusebenzisa ngenkathi usasebenza, njengalapho uhamba noma ukhuphuka izitebhisi. Umqondo wukuthi uhambisa ijubane lokuphefumula kwakho ukuze uhambisane nezinyathelo zakho.

  • Njengoba uhamba, zibale kuwe
  • Adonse umoya isinyathelo esisodwa, bese uthatha isinyathelo esisodwa noma ezimbili njengoba uphefumula
  • Thola ijubane lokuphefumula nokubala elikusebenzelayo.

Ukuphefumula kanzima noma indlela 'ye-blow-as-you-go' ye-COPD

Indlela yokuphefumula kanzima ingenye indlela ongayisebenzisa uma usebenza njengoba ingenza kube lula ukubhekana nemisebenzi edinga umzamo.

  • Ngaphambi kokwenza umzamo (njengokusukuma), phefumula
  • Ngenkathi wenza umzamo, phefumula kanzima
  • Ungase ukuthole kulula ukuphefumula kanzima ngenkathi ucija izindebe zakho.

Yikuphi ukuvivinya umzimba okungcono kakhulu komuntu one-COPD?

Akukho ukuvivinya umzimba okukodwa okungcono kakhulu komuntu one-COPD, kodwa kunezinketho eziningi ezinhle ongazizama.

  • Ukuhamba. Uma ungazange uzivocavoce isikhathi eside, ukuhamba kuyisiqalo esihle, njengoba kumahhala futhi ungahamba ngejubane lakho. Zama ukuphuma uhambo olufushane okungenani kanye ngosuku futhi kancane kancane wakhe ukuthi uya kude kangakanani. Ungahlanganisa ukuhamba neminye imisebenzi, njengokuthenga noma ukuya kuma-aphoyintimenti odokotela.
  • I-Tai chi. Izinhlobo zokuzivocavoca ezithambile ezifana ne-tai chi zilungele i-COPD, njengoba zigxila ekunyakazeni okuhamba kancane nokugelezayo. I-Tai chi ingasiza ukuqinisa imisipha yakho futhi idambise ukucindezeleka nokukhathazeka.
  • Cycling. Ukuhamba ngebhayisikili ngebhayisikili lokuzivivinya ekhaya noma ejimini kungasiza ukwakha amandla emilenzeni yakho, kukusize ujikeleze futhi kuqinise amandla.
  • izisindo. Ukusebenzisa izisindo zesandla ukwenza ama-curls ezingalweni kuhle ukuqinisa imisipha ezingalweni zakho nangaphezulu komzimba. Uma ungenazo izisindo, sebenzisa amabhodlela amanzi agcwele noma amathini esithelo noma imifino ekheniwe.
  • Welulekela. Ukunyakaza okulula nokwelula kuyazuzisa nakho - zama ukuphakamisa ingalo phambili, ukuphakamisa inkonyane, ukunwetshwa kwemilenze, noma ukusuka lapho uhlala khona uye endaweni yokuma. Uma unokunyakaza okulinganiselwe, i-chair yoga nayo iyinketho.

Uma udinga ugqozi lokuzivocavoca, thola umngane ongazivocavoca - noma umngane ongahamba naye nishaywe umoya. Ukuba nenkampani kungasiza ukukuphazamisa ekubeni uzivocavoca futhi kungase kukhulise ukuzethemba kwakho uma ukhathazekile ngokuphuma komoya ngesikhathi uwedwa.

Ngaphambi kokuqala uhlelo olusha lokuzivocavoca, ikakhulukazi uma usebenzisa umoya-mpilo, khuluma nodokotela wakho ukuze uthole iseluleko. Bangase batuse ngisho nohlelo oluhlelekile lokuvuselela i-pulmonary uma izimpawu zakho zinzima.

Uwaqinisa kanjani amaphaphu akho ngeCOPD?

Ukukhuthala kungasiza ekuqiniseni amaphaphu akho. Ukuzivocavoca okufanele kwe-COPD kungasiza ukukhulisa amandla emisipha yakho yokuphefumula futhi kuthuthukise ukujikeleza kwakho nenhliziyo yakho. Uma imisipha yakho inamandla, kuzosiza umzimba wakho ukuba usebenzise umoya-mpilo ngendlela ephumelelayo, ngakho ngeke ugcine usuphelelwa umoya ekuphileni kwakho kwansuku zonke.

Ingabe i-COPD ingashintshwa ngokuzivocavoca?

Ukuzivocavoca kukodwa akunamandla anele okubuyisela umonakalo wamaphaphu. Nokho, ukuvivinya umzimba kuye kwaboniswa ukusiza ukukhulula Izimpawu ze-COPD futhi uthuthukise izinga lakho lempilo, yingakho kuzuzisa kakhulu kunoma ubani one-COPD ukuthi akwenze.

Ukuzivocavoca kungasiza ukuthuthukisa amandla akho omzimba nokukhuthazela, futhi kungaqinisa imisipha oyisebenzisayo ukuphefumula. Uma le misipha isinamandla, ngeke udinge ukusebenzisa umoya-mpilo omningi, okuzosiza ukwehlisa ukuphefumula kwakho ngesikhathi sokuvivinya umzimba.

Okubalulekile ukuthi ungayeki ukuzivocavoca lapho izimpawu zakho ze-COPD ziba ngcono, njengoba ukumisa izinga lakho lomsebenzi kungase kubangele izimpawu futhi.

Ungazivocavoca kanjani kalula ngeCOPD

Ungazisiza ukuzivocavoca kalula nge-COPD ngokusebenzisa amathiphu alandelayo:

  • Funda ukuphefumula kancane usebenzisa indlela yokuphefumula ngezindebe ezigxiliwe ngesikhathi sokusebenza ngokomzimba. Uma wenza imisebenzi edinga umzamo omkhulu, ukuphefumula kanzima kungase kube yinzuzo.
  • Ngesikhathi uzivocavoca, qiniseka ukuthi uphuza amanzi amaningi ukuze uhlale uhlanzekile. Gwema iziphuzo ezingenayo i-caffeine ngoba zingcono ekugcineni amafinyila emigwaqweni yakho yomoya mncane.
  • Uma usebenzisa umoya-mpilo futhi udokotela wakho ekunikeze ithuba lokuzivocavoca, ungazenzela izinto zibe lula ngokusebenzisa amashubhu amade ethangi lakho. Lokhu kungakusiza ukukunikeza indawo eyengeziwe namandla okuhambahamba, ngaphandle kokukhathazeka ngokuwela phezu kwethangi lakho. Kuyasiza futhi ukusebenzisa amathangi omoya-mpilo amancane anosayizi wokuhamba ngenkathi usasebenza.

Uzoyeka nini ukuzivocavoca umzimba

Uma izimpawu zakho ze-COPD - ezinjengokuhefuzela, ukuphelelwa umoya, noma ukukhwehlela - zibonakala zizimbi kakhulu kunokujwayelekile, yeka ukuzivocavoca. Ngokufanayo, uma uzizwa unesiyezi noma unekhanda elilula, yima futhi uthathe ikhefu. Nakuba ukuzivocavoca kubalulekile, akukuhle ukuziphoqa ukuba uzivocavoce lapho ungazizwa kahle noma izimpawu zakho ze-COPD zimbi kakhulu. Yiba nengqondo futhi, uma unokukhathazeka mayelana nezimpawu zakho, thintana nodokotela.

Ungase futhi ube nentshisekelo kubaqondisi bethu ukuphatha i-COPD yakho futhi Ukwelashwa kwe-COPD.

Imithombo

I-British Lung Foundation. 2020. Ukuzigcina usebenza nesifo samaphaphu.

I-COPD Foundation. Izindlela zokuphefumula.

Li J, Lu Y, Li N et al. 2020. Ukuhlaziywa kwe-muscle metabolomics kuveza ama-biomarker angaba khona okuthuthukiswa okuncike ekusebenzeni kwe-diaphragm ku-chronic obstructive pulmonary disease.. Ijenali yamazwe ngamazwe yemithi yamangqamuzana, 45 (6), 1644-1660. https://doi.org/10.3892/ijmm.2020.4537

Nair A, Alaparthi GK, Krishnan S et al. 2019. Ukuqhathaniswa kwe-Diaphragmatic Stretch Technique kanye ne-Manual Diaphragm Release Technique on Diaphragmatic Excursion in Chronic Obstructive Pulmonary Disease: A Randomized Crossover Trial. Pulm Med. Jan 3;2019:6364376. doi: 10.1155/2019/6364376. PMID: 30719351; I-PMCID: PMC6335861.

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Ubolnuar N, Tantisuwat A, Thaveeratitham P et al. 2019. Imiphumela Yokuvivinya Ukuphefumula Ezigulini Ezinezifo Ezingapheli Ezivimbela Amaphaphu: Ukubuyekezwa Okuhlelekile kanye Nokuhlaziywa Kwe-Meta. U-Ann Rehabil Med. Aug;43(4):509-523. doi: 10.5535/arm.2019.43.4.509. Epub 2019 Aug 31. PMID: 31499605; I-PMCID: PMC6734022.

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Yun R, Bai Y, Lu Y et al. 2021. Ukuphefumula Kusebenza Kanjani Ithonya Emisipha Yokuphefumula kanye Nekhwalithi Yokuphila Phakathi Kweziguli ezine-COPD? Ukubuyekezwa Okuhlelekile kanye Nokuhlaziywa Kwe-Meta. Angaphefumula u-J. Jan 29;2021:1904231. doi: 10.1155/2021/1904231. PMID: 33574969; I-PMCID: PMC7864742.