Ukuqina Kwenhliziyo: Izimpawu, Izimbangela, Nokwelashwa

Inhliziyo eqinile, ebizwa ngokuthi yi-cardiomegaly ngokwelapha, kusho ukuthi inhliziyo yakho ikhulile kunokulinganiselwe. Cabanga ngayo njengenhliziyo yakho esebenza nzima kunokujwayelekile, okubangela ukuthi isikhumba siqine noma siqine ngokuhamba kwesikhathi, njengoba nje noma iyiphi imisipha ikhula uma iqhubeka isebenza.

Lokhu akusona isifo ngokwalo, kunalokho kuyisibonakaliso sokuthi kukhona okunye okuthinta inhliziyo yakho. Inhliziyo yakho ingakhula ngoba iphompa ngokumelene nokucindezeleka kwegazi, ibhekene nevalvu elilimale, noma iphendule ezinye izimo zempilo ezenza isebenze ngokweqile.

Ziyini izimpawu zenhliziyo eqinile?

Abantu abaningi abanehliziyo eqinile abanawo noma yimiphi impawu ekuqaleni, ikakhulukazi ezimweni ezilula. Uma izimpawu zivele, zivame ukuvela kancane njengoba inhliziyo yakho iluma ukupompa igazi ngokuphumelelayo kulo lonke umzimba wakho.

Nawa zimpawu ezivame kakhulu ongaziqaphela:

• Ukuqina kokuphefumula, ikakhulukazi ngesikhathi somsebenzi womzimba noma uma ulele phansi
• Ukukhathala nokukhathala okungavamile ngesikhathi semisebenzi evamile
• Ukukhula ezinyaweni, ezinzwini, noma ezinyaweni
• Ukushona okusheshayo noma okungavamile kwenhliziyo
• Ubuhlungu noma ukucindezeleka kwesifuba
• Ukukhungatheka noma ukukhanya
• Ukuhlanza okuqhubekayo, ngezinye izikhathi nge-mucus ebomvu noma emhlophe

Izimpawu ezingavamile kodwa ezingathi sína zingabandakanya ukuphelelwa yizinzwa, ubuhlungu obukhulu besifuba, noma ukuqina okukhulu kokuphefumula. Lezi zimpawu zivame ukubonisa ukuthi inhliziyo yakho inenkinga enkulu yokugcina izidingo zomzimba wakho.

Kubalulekile ukukhumbula ukuthi lezi zimpawu zingakhula kancane ngezinyanga noma iminyaka, ngakho ungase uzijwayeze kancane kancane ukuba nomdlandla omncane ngaphandle kokubona ukuthi kukhona okungalungile.

Ziyini izinhlobo zenhliziyo eqinile?

Inhliziyo eqinile ingenzeka ngezindlela ezimbili eziyinhloko, nokuqonda umehluko kusiza odokotela ukuthi banqume indlela yokwelapha engcono kakhulu. Inhliziyo yakho ingaqina njengebhaluni noma iqinise njengomsuka womzimba.

Uhlobo lokuqala lubizwa ngokuthi yi-dilated cardiomyopathy, lapho amakamelo enhliziyo yakho eqina futhi akhule khulu. Lokhu kuvame ukwenzeka uma imisipha yenhliziyo yakho ibuthakathaka futhi ingakwazi ukupompa igazi ngokuphumelelayo, ngakho iqina ukuzama ukugcina igazi eliningi.

Uhlobo lwesibili yi-hypertrophic cardiomyopathy, lapho imisipha yenhliziyo yakho iqinile kakhulu. Lokhu kuvame ukwenzeka uma inhliziyo yakho kufanele isebenze nzima kakhulu ngokumelene nokucindezeleka kwegazi noma ezinye izimo, okubangela ukukhula kwamadonga emisipha ngokuhamba kwesikhathi.

Ngezinye izikhathi, ungase ube nokuhlanganiswa kokubili izinhlobo, lapho ezinye izingxenye zenhliziyo yakho ziqina ngenkathi ezinye ziqinile. Udokotela wakho anganquma ukuthi yiluphi uhlobo olukhona ngokusebenzisa izivivinyo zokuthwebula njenge-echocardiogram.

Yini ebangela inhliziyo eqinile?

Inhliziyo yakho iqina ngoba izama ukuzivumelanisa nezimo ezinzima ezenza ukupompa igazi kube nzima. Ukuqonda lezi zimbangela kungakusiza wena nodokotela wakho ukuba nithuthukise uhlelo lokwelapha oluphumelelayo kakhulu.

Izimbangela ezivame kakhulu zifaka:

• Ukucindezeleka kwegazi okuphezulu, okuphoqa inhliziyo yakho ukuba isebenze nzima ukupompa igazi ngezinsimbi zakho
• I-Coronary artery disease, lapho izinsimbi ezivalekile zunciphisa ukusabalala kwegazi emiphakathini yenhliziyo yakho
• Izinkinga zevalvu yenhliziyo, njengevalvu elekiwe noma elivaliwe eliphazamisa ukusabalala kwegazi okujwayelekile
• Ukuhlaselwa kwenhliziyo okudlule okulimale ingxenye yemisipha yenhliziyo yakho
• Ukutheleleka okuvela kuma-viral okuvuvukisa imisipha yenhliziyo yakho
• Izimo zezofu zakho ezihlukanisa indlela imisipha yenhliziyo yakho ekhula ngayo
• Izifo ze-Thyroid ezihlukanisa izinga lokushona kwenhliziyo yakho kanye nendlela

Izimbangela ezingavamile zifaka imithi ethile, ukusetshenziswa okweqile kotshwala, noma izifo zezofu ezingavamile. Ngezinye izikhathi, ukukhulelwa kungabangela ukukhula kwenhliziyo okwesikhashana, okuvame ukubuyela ejwayelekile ngemuva kokubeletha.

Ezimweni ezithile, odokotela abakwazi ukubona imbangela ethile, okuthiwa yi-idiopathic cardiomyopathy. Ngisho noma ungazi imbangela eqondile, ukwelashwa okuphumelelayo kusatholakala ukusiza inhliziyo yakho ukuba isebenze kangcono.

Nini kufanele ubona udokotela ngenhliziyo eqinile?

Kufanele uxhumane nodokotela wakho uma uhlangabezana nezimpawu eziqhubekayo eziphazamisa imisebenzi yakho yansuku zonke. Ungalindi kuze kube izimpawu zibe zinzima, njengoba ukwelashwa kwasekuqaleni kuvame ukuletha imiphumela emihle.

Funani ukunakekelwa kwezokwelapha ngokushesha uma uhlangabezana nobuhlungu besifuba, ukuqina okukhulu kokuphefumula, ukuphelelwa yizinzwa, noma uma izimpawu zakho zibe zimbi ngokuzumayo. Lokhu kungabonisa ukuthi inhliziyo yakho icindezelekile kakhulu futhi idinga ukunakekelwa kwezokwelapha ngokushesha.

Ngisho noma izimpawu zakho zibonakala zilula, kufanele uzixoxe nodokotela wakho ngesikhathi sokuvakasha okujwayelekile. Ngezinye izikhathi lokho okubonakala njengokuguga okujwayelekile noma ukungabi semizimbeni kungaba izimpawu zokuqala zokukhula kwenhliziyo.

Uma unezingozi ezifana nokucindezeleka kwegazi okuphezulu, isifo sikashukela, noma umlando womndeni wesifo senhliziyo, ukuhlolwa okujwayelekile kubaluleke nakakhulu ekutholeni izinkinga kwasekuqaleni.

Ziyini izingozi zokukhula kwenhliziyo?

Izici eziningi zingandisa amathuba akho okukhula kwenhliziyo, nakuba ukuba nezingozi akusho ukuthi uzophula le simo. Ukuqaphela lezi zici kusiza wena nodokotela wakho ukuba nithathe izinyathelo zokuvimbela.

Izingozi ezibaluleke kakhulu zifaka:

• Ukucindezeleka kwegazi okuphezulu, ikakhulukazi uma kuye kwalahlwa iminyaka eminingi
• Umlando womndeni wenhliziyo eqinile noma ezinye izimo zenhliziyo
• I-Coronary artery disease noma ukuhlaselwa kwenhliziyo okudlule
• Isifo sikashukela, esingalimaza izinsimbi zegazi futhi sithinte umsebenzi wenhliziyo
• I-Sleep apnea, ebeka ukucindezeleka okwengeziwe enhliziyweni yakho
• Ukusetshenziswa okweqile kotshwala eminyakeni eminingi
• Imithi ethile, kufaka phakathi imithi ethile ye-chemotherapy

Ubudala buphinde bube nomthelela, njengoba izinkinga zenhliziyo ziyaqala njengoba siqhubeka sikhulile. Amadoda avame ukukhula kwenhliziyo kancane kunabesifazane, nakuba le simo lithinta bobabili ubulili.

Ukuba nezingozi eziningi kukwandisa amathuba akho kakhulu kunokuba noyedwa kuphela. Noma kunjalo, abantu abaningi abanezingozi abakutholi ukukhula kwenhliziyo, ikakhulukazi ngokunakekelwa kwezokwelapha okufanele kanye nokuphathwa kwesitayela sempilo.

Ziyini izinhlanganisela ezingaba khona zenhliziyo eqinile?

Inhliziyo eqinile ingaletha izinhlanganisela eziningi ezinzima uma ingalashwa, kodwa ukuqonda lezi zinto ezingaba khona kusiza ekukhuthazeni ukwelashwa okufanele nokubhekwa. Izinhlobo eziningi zivame ukuvela kancane futhi zivame ukunqatshelwa noma ziphathwe ngokunakekelwa okufanele.

Izinhlanganisela ezivame kakhulu zifaka:

• Ukwehluleka kwenhliziyo, lapho inhliziyo yakho ingakwazi ukupompa igazi elanele ukuhlangabezana nezidingo zomzimba wakho
• I-Blood clots, ezingakha uma igazi lihamba kancane ngamakamelo enhliziyo eqinile
• Izinkinga zendlela yenhliziyo, kufaka phakathi ukushona okungavamile kwenhliziyo
• Ukuqina kwenhliziyo okuzumayo, nakuba lokhu kungavamile futhi kuvame kakhulu ngezinhlobo ezithile zokukhula
• I-Stroke, uma i-blood clots ihamba enhliziyweni yakho iya ebuchosheni bakho
• Izinkinga zevalvu yenhliziyo, njengoba ukukhula kungathinta indlela amavalvu akho avala ngayo kahle

Izinhlanganisela ezingavamile kodwa ezinzima zingabandakanya i-pulmonary edema, lapho i-fluid ibuyela emaphashini akho, okwenza ukuphefumula kube nzima kakhulu. Abanye abantu bangase baphuthume izinhlanganisela ezihlobene nokusabalala kwegazi okuncishisiwe kwezinye izitho.

Izindaba ezinhle ukuthi ngokwelashwa okufanele nokubhekwa, izinhlanganisela eziningi zingavinjelwa noma ingozi yazo inciphisiwe kakhulu. Ukulandelela okujwayelekile neqembu lakho lokukhathalela impilo kubalulekile ekutholeni izinkinga kwasekuqaleni.

Ungayivimbela kanjani inhliziyo eqinile?

Nakuba ungakwazi ukuvimbela zonke izimbangela zenhliziyo eqinile, ikakhulukazi ezofu, unganciphisa kakhulu ingozi yakho ngokuphatha izici ezingalawuleki. Ukuqina kukuphatheni impilo yonke yenhliziyo ngokukhetha kwesitayela sempilo kanye nokukhathalelwa kwezokwelapha.

Gxila ekulawuleni ukucindezeleka kwegazi, njengoba leli yimbangela ebaluleke kakhulu ongayivimbela. Ukwenza umsebenzi womzimba ojwayelekile, ukudla okunempilo kwenhliziyo okune-sodium encane, ukugcina isisindo esinempilo, kanye nokuthatha imithi yokucindezeleka kwegazi eyalwe yisibhedlela konke kusiza ukugcina ukucindezeleka kwegazi kwakho kwilinganisweni elihle.

Ukuphatha ezinye izimo zempilo ezifana nesifo sikashukela kanye ne-cholesterol ephezulu kuphinde kunciphisa ingozi yakho. Ukuhlolwa okujwayelekile kwezokwelapha kusiza ekutholeni nasekwelapheni lezi zimo ngaphambi kokulimaza inhliziyo yakho.

Ukushintsha kwesitayela sempilo okusekela impilo yenhliziyo kufaka ukulinganisela ukusetshenziswa kotshwala, ukungabhemi, ukulala okwanele, nokuphatha ukucindezeleka ngokuphumelelayo. Lezi zinyathelo ziyazuza yonke inhliziyo yakho, hhayi nje usayizi wenhliziyo yakho.

Inhliziyo eqinile ihlonishwa kanjani?

Ukuhlonishwa kwenhliziyo eqinile kuvame ukuqala ngodokotela wakho olalele izimpawu zakho futhi akuhloze. Uzolalela inhliziyo yakho nge-stethoscope futhi angase aqaphele imisindo noma izindlela ezingavamile ezibonisa ukukhula.

Ivivinyo elivamile nelisebenzayo kakhulu yi-echocardiogram, esebenzisa amaza omsindo ukwenza izithombe eziningi zenhliziyo yakho. Leli vivinyo libonisa usayizi wenhliziyo yakho, indlela esebenza ngayo kahle, kanye nokuthi ukukhula kuyaqeda yonke amakamelo noma izingxenye ezithile kuphela.

Udokotela wakho angase futhi ayalele i-X-ray yesifuba, engabonisa ukuthi inhliziyo yakho ibonakala inkulu kunokujwayelekile uma iqhathaniswa ne-ribcage yakho. Izivivinyo zegazi zisiza ekutholeni izimbangela eziyinhloko ezifana nezinkinga ze-thyroid noma izimpawu zokulimala kwemisipha yenhliziyo.

Izivivinyo ezengeziwe zingabandakanya i-electrocardiogram (ECG) ukuhlola indlela yenhliziyo yakho, izivivinyo zokucindezela ukubona ukuthi inhliziyo yakho iphendula kanjani emsebenzini womzimba, noma ukubuka okuphambili njenge-cardiac MRI ukuze uthole ulwazi oluningi ngemisipha yenhliziyo yakho.

Yini ukwelashwa kwenhliziyo eqinile?

Ukwelashwa kwenhliziyo eqinile kugxila ekuqondeni imbangela eyiyinhloko nokusiza inhliziyo yakho ukuba isebenze ngokuphumelelayo. Uhlelo lokwelapha oluthile luxhomeke kulokho okubangela ukukhula nokuthi izimpawu zakho zinzima kangakanani.

Imithi ivame ukwakha isisekelo sokwelapha futhi ingabandakanya:

• I-ACE inhibitors noma i-ARBs ukunciphisa ukucindezeleka kwegazi nokunciphisa ukucindezeleka enhliziyweni yakho
• I-Beta-blockers ukunciphisa izinga lokushona kwenhliziyo yakho nokunciphisa ukucindezeleka kwegazi
• I-Diuretics ukusiza ekususeni i-fluid engeziwe nokunciphisa ukukhula
• I-Blood thinners ukuvimbela ukwakheka kwe-clot uma ungozini
• Imithi yokulawula indlela yenhliziyo uma une-irregular heartbeats

Ezimweni ezinzima, izinqubo zezokwelapha zingase zibe yadingeka. Lokhu kungabandakanya ukuhlinzwa kokulungisa noma ukufaka amavalvu enhliziyo alimale, izinqubo zokuthuthukisa ukusabalala kwegazi emiphakathini yenhliziyo yakho, noma ezimweni ezingavamile, ukufakwa kwamadivayisi ukusiza inhliziyo yakho ukuba iphompe ngokuphumelelayo.

Ezimweni ezinzima kakhulu lapho ezinye izindlela zokwelapha zingasebenzisanga khona, ukufakwa kwenhliziyo kungase kubhekwe. Noma kunjalo, lokhu kugcinelwe ezimweni ezithile lapho inhliziyo ilimele kakhulu khona nezinye izinketho seziqedile.

Indlela yokuphatha inhliziyo eqinile ekhaya

Ukuphathwa ekhaya kudlala indima ebalulekile ekulawuleni izimpawu nokunciphisa isimo sakho ukuba sibe sibi. Cabanga ngalezi zindlela njengezindlela zokusekela inhliziyo yakho nokwenza umsebenzi wayo ube lula nsuku zonke.

Ukushintsha kokudla kungasiza kakhulu inhliziyo yakho ukuba isebenze kangcono. Nciphisa ukudla kwe-sodium kube ngaphansi kwe-2,300 mg ngosuku, njengoba i-salt engeziwe ibangela ukugcinwa kwe-fluid futhi ikhulise umsebenzi wenhliziyo yakho. Gxila ezithelo ezintsha, imifino, ukudla okugcwele, kanye ne-protein ehlanzekile ngenkathi ugcine ukudla okuqediwe.

Ukwenza umsebenzi womzimba olula, ojwayelekile njengoba kuvunyelwe udokotela wakho kungaqinisa inhliziyo yakho ngokuhamba kwesikhathi. Qala kancane ngemisebenzi efana nokuhamba, futhi kancane kancane ukhulisa isikhathi kanye nokuqina kuye kokuthi uzizwa kanjani kanye nezincomo zokwelapha zakho.

Hlola isisindo sakho nsuku zonke bese ubika ukwanda okuzumayo kudolotela wakho, njengoba ukwanda kwesisindo ngokushesha kuvame ukubonisa ukugcinwa kwe-fluid. Gcina ulandelela izimpawu zakho futhi uqaphele noma yikuphi ukushintsha ezingeni lakho lamandla, ukuphefumula, noma ukukhula.

Ukuphatha ukucindezeleka ngezindlela zokupumula, ukulala okwanele, nokugwema ukucindezeleka okukhulu komzimba noma okwengqondo kusiza ekuthuthukiseni umthwalo enhliziyweni yakho. Thatha imithi eyalwe yisibhedlela ngqo njengoba iqondiswe, ngisho noma uzizwa kangcono.

Kufanele ulungiselele kanjani i-appointment yakho yodokotela?

Ukulungiselela i-appointment yakho kusiza ukuqinisekisa ukuthi uthola ulwazi oluwusizo kakhulu kanye nokukhathalelwa ngesikhathi sokuvakasha kwakho. Qala ngokubhala zonke izimpawu zakho, kufaka phakathi ukuthi zaqala nini, yini ezenza zibe ngcono noma zimbi, kanye nendlela ezikuthinta ngayo imisebenzi yakho yansuku zonke.

Letha uhlu oluphelele lwemithi yonke oyithathayo, kufaka phakathi imithi eyalwe yisibhedlela, imithi yokuthengwa ngaphandle kwesibhedlela, kanye ne-supplements. Faka imithamo nokuthi uthatha ngayinye kangaki, njengoba imithi ethile ingathinta umsebenzi wenhliziyo.

Lungiselela imibuzo mayelana nesimo sakho, izinketho zokwelapha, ukushintsha kwesitayela sempilo, kanye nalokho okufanele ukulindele ukusuka phambili. Unganqikazi ukubuza nganoma yini ekukhathazayo, kufaka phakathi indlela isimo sakho esingathinta ngayo umsebenzi wakho, umsebenzi womzimba, noma impilo yomndeni.

Cabanga ukuletha ilungu lomndeni noma umngani ukukusiza ukuba ukhumbule ulwazi nokukunikeza ukwesekwa. Bangase futhi bacabange imibuzo ongayicabanganga noma bakusize ukuba ukhumbule izimpawu ozibonile.

Yini okufanele uyikhumbule ngenhliziyo eqinile?

Inhliziyo eqinile iyisimo esilawuleka esivame ukuphendula kahle ekwelapheni okufanele nokushintsha kwesitayela sempilo. Nakuba kuzwakala kukhulu, abantu abaningi abanehliziyo eqinile baphila impilo egcwele, esebenzayo ngokunakekelwa kwezokwelapha okufanele kanye nokuziphatha.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ukutholakala kwasekuqaleni nokwelashwa kuholela emiphumeleni emihle. Uma uhlangabezana nezimpawu noma unezingozi, ungalihli ukufuna ukunakekelwa kwezokwelapha.

Ukusebenzisana eduze neqembu lakho lokukhathalela impilo, ukuthatha imithi njengoba iqondiswe, kanye nokwenza ukukhetha kwesitayela sempilo okunempilo kwenhliziyo kungathuthukisa kakhulu ikhwalithi yempilo yakho nokunciphisa ingozi yezinhlanganisela. Inhliziyo yakho inamandla okuzivumelanisa nokwenza kangcono ngokwesekwa okufanele.

Imibuzo evame ukubuzwa ngenhliziyo eqinile

Ingabuya yaba yinjani inhliziyo eqinile?

Yebo, ezimweni eziningi inhliziyo eqinile ingathuthuka futhi ngezinye izikhathi ibuyele esayizini evamile ngokwelashwa okufanele. Lokhu kuyiqiniso ikakhulukazi uma ukukhula kubangelwa izimo ezifana nokucindezeleka kwegazi okuphezulu, ukutheleleka okuthile, noma ukukhulelwa. Noma kunjalo, ubunzima bokuthuthuka buxhomeke embangelweni eyiyinhloko nokuthi isimo siye sabakhona isikhathi esingakanani. Izinhliziyo eziye zaqina iminyaka eminingi zingase zingabuyeli ngokuphelele esayizini evamile, kodwa zingasebenza kangcono ngokwelashwa.

Ingabe ukwenza umsebenzi womzimba kuphephile uma nginehliziyo eqinile?

Ukwenza umsebenzi womzimba empeleni kungaba usizo kubantu abaningi abanehliziyo eqinile, kodwa kufanele kwenziwe ngaphansi kokubhekwa kwezokwelapha. Udokotela wakho uzoncoma ukuqala ngemisebenzi olula njengokuhamba futhi kancane kancane ukhulisa ukuqina kuye kokuthi isimo sakho sithini kanye nezimpawu. Abanye abantu bangase badinge ukugwema izinhlobo ezithile zomsebenzi womzimba onzima, ngenkathi abanye bangase benze imisebenzi eminingi ngokubhekwa okufanele. Ungaqali uhlelo lokwenza umsebenzi womzimba ngaphandle kokuxoxa nodokotela wakho kuqala.

Ingabe ngizodinga ukuhlinzwa ngenhliziyo yami eqinile?

Abantu abaningi abanehliziyo eqinile bangaphathwa ngokuphumelelayo ngemithi nokushintsha kwesitayela sempilo ngaphandle kokudingi ukuhlinzwa. Ukuhlinzwa kuvame ukugcinelwa ezimweni ezithile, njengoba amavalvu enhliziyo edinga ukulungiswa noma ukufakwa, lapho ukusabalala kwegazi emiphakathini yenhliziyo kudinga ukubuyiselwa, noma ezimweni ezinzima lapho amadivayisi adingeka khona ukusiza inhliziyo ukuba iphompe. Udokotela wakho uzoncoma ukuhlinzwa kuphela uma izinzuzo ezingaba khona zidlula kakhulu izingozi zesimo sakho esithile.

Ubani angaphila isikhathi esingakanani enhliziyweni eqinile?

Abantu abaningi abanehliziyo eqinile baphila isikhathi esivamile noma esisondelene nesivamile ngokwelashwa okufanele nokukhathalelwa. Ithonya lixhomeke kakhulu embangelweni eyiyinhloko, ukuthi isimo sitholakala futhi silashwa nini, kanye nendlela oyiphendula ngayo ekwelapheni. Abanye abantu banehliziyo eqinile amashumi eminyaka ngaphandle kwezinkinga ezinkulu, ngenkathi abanye bengase bahlangabezane nezinselele eziningi. Ukulandela uhlelo lokwelapha lakho, ukuthatha imithi njengoba iqondiswe, kanye nokugcina ukulandelela okujwayelekile kwezokwelapha kuyizici eziyinhloko ekutholeni umphumela omuhle kakhulu.

Ingabe ukucindezeleka kungabangela ukukhula kwenhliziyo?

Ukucindezeleka okuqhubekayo kungase kube nomthelela ekukhuleni kwenhliziyo, nakuba kungavamile ukuba yimbangela kuphela. Ukucindezeleka okuqhubekayo kungaletha ukucindezeleka kwegazi okuphezulu, okuyimbangela eyinhloko yokukhula kwenhliziyo. Ukucindezeleka kungase futhi kube sibi ezinye izingozi ezifana nokulala okubi, imikhuba yokudla engaphilile, kanye nokuntuleka kokwenza umsebenzi womzimba. Nakuba ukucindezeleka okukhulu kwengqondo kungathinta umsebenzi wenhliziyo okwesikhashana, kuvame ukudinga ukucindezeleka isikhathi eside noma ukucindezeleka kuhlangene nezinye izingozi ukubangela ukukhula kwenhliziyo okuhlala njalo. Ukuphatha ukucindezeleka ngezindlela zokupumula, ukwenza umsebenzi womzimba, kanye nokulala okufanele kungasiza ekuvikeleni impilo yenhliziyo yakho.