{"id":4761,"date":"2023-02-23T20:18:01","date_gmt":"2023-02-23T20:18:01","guid":{"rendered":"https:\/\/healthmag.al\/?p=4761"},"modified":"2023-02-23T20:24:39","modified_gmt":"2023-02-23T20:24:39","slug":"jetegjatesia-ka-rene-per-shkak-te-pandemise-si-mund-te-fillojme-te-rrisim-jetegjatesine-tone","status":"publish","type":"post","link":"https:\/\/healthmag.al\/index.php\/2023\/02\/23\/jetegjatesia-ka-rene-per-shkak-te-pandemise-si-mund-te-fillojme-te-rrisim-jetegjatesine-tone\/","title":{"rendered":"Jet\u00ebgjat\u00ebsia ka r\u00ebn\u00eb p\u00ebr shkak t\u00eb pandemis\u00eb. Si mund t\u00eb fillojm\u00eb t\u00eb rrisim jet\u00ebgjat\u00ebsin\u00eb ton\u00eb?"},"content":{"rendered":"

N\u00eb vitet e fundit, ka pasur nj\u00eb r\u00ebnie t\u00eb konsiderueshme t\u00eb jet\u00ebgjat\u00ebsis\u00eb n\u00eb SHBA. Sipas Qendrave p\u00ebr Kontrollin dhe Parandalimin e S\u00ebmundjeve (CDC), jet\u00ebgjat\u00ebsia mesatare n\u00eb vitin 2019 ishte 79 vjec. Tani, jet\u00ebgjat\u00ebsia \u00ebsht\u00eb 76.1 vjec, m\u00eb e ul\u00ebta q\u00eb ka qen\u00eb q\u00eb nga viti 1996. E nd\u00ebrsa r\u00ebnia \u00ebsht\u00eb shkaktuar kryesisht nga pandemia COVID-19, ka shkaqe t\u00eb shumta vdekjesh q\u00eb jan\u00eb rritur vitet e fundit, duke p\u00ebrfshir\u00eb mbidoz\u00ebn e drog\u00ebs, s\u00ebmundjet e zemr\u00ebs, vet\u00ebvrasjet dhe s\u00ebmundjet kronike.<\/p>\n

Pra, si mundemi ne, si njer\u00ebz, t\u00eb jetojm\u00eb m\u00eb gjat\u00eb dhe m\u00eb t\u00eb plot\u00ebsuar? “Nuk ka asnj\u00eb qasje t\u00eb shpejt\u00eb p\u00ebr t\u00eb rritur jet\u00ebgjat\u00ebsin\u00eb tuaj,” thot\u00eb Dr. Brooke Salzman. “\u00c7el\u00ebsi \u00ebsht\u00eb t\u00eb b\u00ebni ndryshime n\u00eb m\u00ebnyr\u00ebn e stilit t\u00eb jetes\u00ebs, t\u00eb cilat k\u00ebrkojn\u00eb koh\u00eb dhe q\u00ebndrueshm\u00ebri p\u00ebr t\u00eb pasur nj\u00eb ndikim kuptimplot\u00eb.”<\/p>\n

 <\/p>\n

P\u00ebrcaktuesit e sh\u00ebndetit<\/strong><\/p>\n

N\u00eb librin “Zonat blu”, autori dhe bashk\u00ebpun\u00ebtor i National Geographic Dan Buettner ndan k\u00ebrkimet e tij mbi zonat e globit me p\u00ebrqendrimin m\u00eb t\u00eb lart\u00eb t\u00eb nj\u00ebqindvje\u00e7ar\u00ebve (njer\u00ebzit q\u00eb jan\u00eb 100 vje\u00e7 e lart) ose grupe njer\u00ebzish pa s\u00ebmundje kronike. Buettner diskuton se \u00e7far\u00eb po b\u00ebjn\u00eb si\u00e7 duhet k\u00ebto komunitete t\u00eb jashtme dhe si mund t\u00eb ndjekim drejtimin e tyre p\u00ebr t\u00eb b\u00ebr\u00eb ndryshime n\u00eb stilin e jet\u00ebs p\u00ebr jet\u00ebgjat\u00ebsi.<\/p>\n

“Buettner zbuloi se disa nga p\u00ebrcaktuesit m\u00eb t\u00eb fuqish\u00ebm t\u00eb sh\u00ebndetit q\u00eb ndikojn\u00eb n\u00eb jet\u00ebgjat\u00ebsin\u00eb p\u00ebrfshijn\u00eb diet\u00ebn, menaxhimin e stresit, st\u00ebrvitjen, aktivitetin fizik dhe mb\u00ebshtetjen sociale,” thot\u00eb Dr. Salzman. Mjeku i mjek\u00ebsis\u00eb t\u00eb analizimit t\u00eb stilit t\u00eb jetes\u00ebs Dr. Dean Ornish vendos nj\u00eb unaz\u00eb poetike n\u00eb \u00e7el\u00ebsat e nj\u00eb jetese t\u00eb sh\u00ebndetshme: \u201cHani mir\u00eb. L\u00ebvizni m\u00eb shum\u00eb. Stresohuni m\u00eb pak. Duaj me shume.”<\/p>\n

Ushqehu sh\u00ebndetsh\u00ebm<\/strong><\/span><\/p>\n

\"\"<\/p>\n

Ju mund ta dini tashm\u00eb se dieta juaj mund t\u00eb ndikoj\u00eb n\u00eb sh\u00ebndetin tuaj. Por grupet q\u00eb studioi Buettner ndoq\u00ebn kryesisht dieta me baz\u00eb bimore me ushqime t\u00eb plota. Ushqimet e plota n\u00eb p\u00ebrgjith\u00ebsi karakterizohen si ushqime q\u00eb nuk jan\u00eb t\u00eb p\u00ebrpunuara, rafinuara ose nuk jan\u00eb shtuar p\u00ebrb\u00ebr\u00ebs n\u00eb to. \u201cK\u00ebta njer\u00ebz [t\u00eb cil\u00ebt jetojn\u00eb n\u00eb Zonat Blu] nuk jan\u00eb domosdoshm\u00ebrisht vegjetarian\u00eb apo vegan\u00eb, por rrall\u00eb han\u00eb mish dhe fokusohen n\u00eb t\u00eb ngr\u00ebnit e ushqimeve t\u00eb plota q\u00eb jan\u00eb natyrsh\u00ebm me m\u00eb pak n\u00eb sheqer dhe yndyr\u00eb\u201d, thot\u00eb Dr. Salzman.<\/p>\n

 <\/p>\n

Edhe n\u00ebse nuk jeni gati t\u00eb futeni n\u00eb nj\u00eb diet\u00eb me baz\u00eb bimore, mund t\u00eb filloni t\u00eb p\u00ebrfshini m\u00eb shum\u00eb ushqime t\u00eb plota n\u00eb vaktet tuaja rregullisht. P\u00ebr shembull: Ju mund t\u00eb zgjidhni t\u00eb hani produkte t\u00eb fresk\u00ebta si moll\u00ebt ose karotat n\u00eb vend q\u00eb t\u00eb merrni patatina t\u00eb p\u00ebrpunuara, t\u00eb kripura dhe \u00ebmb\u00eblsira. Gjithashtu, mund t\u00eb praktikoni t\u00eb h\u00ebn\u00ebn si dit\u00ebn vegjetariane duke shk\u00ebmbyer proteina me baz\u00eb bimore.<\/p>\n

Salzman inkurajon njer\u00ebzit t\u00eb pyesin nutriocionistin e tyre t\u00eb kujdesit sh\u00ebndet\u00ebsor\u00eb n\u00ebse kan\u00eb pyetje n\u00eb lidhje me ndryshimin e diet\u00ebs s\u00eb tyre: \u201c\u00cbsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb t\u00eb merrni burime adekuate t\u00eb proteinave dhe l\u00ebnd\u00ebve ushqyese thelb\u00ebsore, me k\u00ebt\u00eb rast marrja e ndihm\u00ebs p\u00ebr kalimin n\u00eb nj\u00eb diet\u00eb t\u00eb re \u00ebsht\u00eb gjithmon\u00eb nj\u00eb ide e mir\u00eb. .\u201d<\/p>\n

 <\/p>\n

Praktikoni aktivitetin fizik m\u00eb shum\u00eb<\/strong><\/span><\/p>\n

\"\"<\/p>\n

Ata q\u00eb jetojn\u00eb n\u00eb Zonat Blu gjithashtu marrin pjes\u00eb n\u00eb ushtrime t\u00eb rregullta t\u00eb moderuara. \u201cUshtrimi i rregullt nuk do t\u00eb thot\u00eb domosdoshm\u00ebrisht t\u00eb shkosh n\u00eb ekstreme si vrapimi n\u00eb ultramaraton\u00eb, por m\u00eb tep\u00ebrduhet \u00a0t\u00eb p\u00ebrfshini aktivitetin fizik n\u00eb rutinat e p\u00ebrditshme dhe m\u00ebnyr\u00ebn e jetes\u00ebs\u201d, thot\u00eb Dr. Salzman.<\/p>\n

N\u00ebse po k\u00ebrkoni t\u00eb ushtroheni n\u00eb m\u00ebnyr\u00eb t\u00eb rregullt, niseni nga pak. “Flisni me trajnerin tuaj n\u00ebse po mendoni t\u00eb filloni nj\u00eb program t\u00eb ri ushtrimesh p\u00ebr t’u siguruar q\u00eb gradualisht po rritni forc\u00ebn tuaj dhe po shmangni l\u00ebndimet,” thot\u00eb Dr. Salzman. Provoni t\u00eb p\u00ebrfshini nj\u00eb sh\u00ebtitje t\u00eb shkurt\u00ebr n\u00eb dit\u00ebn tuaj \u2013 duke nisur n\u00eb m\u00ebngjes ose pasi t\u00eb keni mbaruar pun\u00ebn. Duke integruar edhe disa l\u00ebvizje n\u00eb rutin\u00ebn tuaj t\u00eb p\u00ebrditshme, do t\u00eb jet\u00eb m\u00eb e leht\u00eb p\u00ebr ju t\u00eb rrisni nivelin e aktivitetit tuaj fizik, me kalimin e koh\u00ebs.<\/p>\n

 <\/p>\n

Stresohu m\u00eb pak<\/strong><\/span><\/p>\n

\"\"<\/p>\n

Nd\u00ebrsa dieta dhe ushtrimet shpesh diskutohen si m\u00ebnyra p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar sh\u00ebndetin tuaj, mir\u00ebqenia juaj mendore \u00ebsht\u00eb po aq e r\u00ebnd\u00ebsishme p\u00ebr jet\u00ebgjat\u00ebsin\u00eb. “Praktikimi i reduktimit t\u00eb stresit \u00ebsht\u00eb jasht\u00ebzakonisht i r\u00ebnd\u00ebsish\u00ebm,” thot\u00eb Dr. Salzman, “qoft\u00eb n\u00ebp\u00ebrmjet meditimit dhe v\u00ebmendjes, duke folur me nj\u00eb terapist ose me nj\u00eb grup mb\u00ebshtet\u00ebs, gjetja e m\u00ebnyrave p\u00ebr t\u00eb kanalizuar ndjenjat tuaja, p\u00ebrmes aktiviteteve t\u00eb sh\u00ebndetshme si psh: krijimi i artit, sh\u00ebnimi i ditarit ose luajtja e muzik\u00ebs.”<\/p>\n

 <\/p>\n

N\u00ebse nuk jeni t\u00eb sigurt se ku t\u00eb filloni kur b\u00ebhet fjal\u00eb p\u00ebr trajtimin e stresit, provoni nj\u00eb teknik\u00eb t\u00eb thjesht\u00eb progresive t\u00eb relaksimit t\u00eb muskujve:<\/p>\n

Uluni n\u00eb nj\u00eb karrige t\u00eb rehatshme me k\u00ebmb\u00ebt tuaja t\u00eb puthitura n\u00eb dysheme.<\/p>\n

Merrni frym\u00eb thell\u00eb p\u00ebr dy ose tre cikle frym\u00ebmarrjeje.<\/p>\n

Mbyllni but\u00ebsisht syt\u00eb dhe kthejeni frym\u00ebmarrjen n\u00eb ritmin e saj natyral.<\/p>\n

Tendosni t\u00eb gjith\u00eb muskujt e fytyr\u00ebs p\u00ebr nj\u00eb moment, dhe m\u00eb pas l\u00ebshojini dhe relaksohuni plot\u00ebsisht.<\/p>\n

Praktikoni k\u00ebt\u00eb tendosje dhe k\u00ebt\u00eb l\u00ebshim me shpatullat, krah\u00ebt, gjoksin dhe stomakun, ijet dhe legenin, k\u00ebmb\u00ebt.<\/p>\n

Uluni p\u00ebr aq koh\u00eb sa ndiheni rehat, duke u fokusuar n\u00eb ritmin natyral t\u00eb frym\u00ebmarrjes suaj.<\/p>\n

 <\/p>\n

Duaj me shum\u00eb<\/strong><\/span><\/p>\n

\"\"<\/p>\n

\u00c7el\u00ebsi i fundit i jet\u00ebgjat\u00ebsis\u00eb \u00ebsht\u00eb t\u00eb kesh nj\u00eb sistem t\u00eb fort\u00eb mb\u00ebshtetjeje sociale ku t\u00eb mb\u00ebshtetesh.<\/p>\n

\u201cR\u00ebnd\u00ebsia e mb\u00ebshtetjes sociale shpesh n\u00ebnvler\u00ebsohet\u201d, thot\u00eb Dr. Salzman. \u201cPor p\u00ebrfshirja n\u00eb aktivitete sociale ose t\u00eb q\u00ebnit pjes\u00eb e nj\u00eb komuniteti, na jep kuptim ndryshe n\u00eb jet\u00ebn ton\u00eb me q\u00ebllim q\u00eb t\u00eb jet\u00eb sa m\u00eb i dobish\u00ebm p\u00ebr sh\u00ebndetin ton\u00eb.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00eb vitet e fundit, ka pasur nj\u00eb r\u00ebnie t\u00eb konsiderueshme t\u00eb jet\u00ebgjat\u00ebsis\u00eb n\u00eb SHBA. Sipas Qendrave p\u00ebr Kontrollin dhe Parandalimin e S\u00ebmundjeve (CDC), jet\u00ebgjat\u00ebsia mesatare n\u00eb vitin 2019 ishte 79 vjec. Tani, jet\u00ebgjat\u00ebsia \u00ebsht\u00eb 76.1 vjec, m\u00eb e ul\u00ebta q\u00eb ka qen\u00eb q\u00eb nga viti 1996. E nd\u00ebrsa r\u00ebnia \u00ebsht\u00eb shkaktuar kryesisht nga pandemia COVID-19, […]<\/p>\n","protected":false},"author":1,"featured_media":4768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,10],"tags":[],"class_list":{"0":"post-4761","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-nutrition"},"yoast_head":"\nJet\u00ebgjat\u00ebsia ka r\u00ebn\u00eb p\u00ebr shkak t\u00eb pandemis\u00eb. 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Sipas Qendrave p\u00ebr Kontrollin dhe Parandalimin e S\u00ebmundjeve (CDC), jet\u00ebgjat\u00ebsia mesatare n\u00eb vitin 2019 ishte 79 vjec.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthmag.al\/index.php\/2023\/02\/23\/jetegjatesia-ka-rene-per-shkak-te-pandemise-si-mund-te-fillojme-te-rrisim-jetegjatesine-tone\/\" \/>\n<meta property=\"og:site_name\" content=\"Health Mag\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-23T20:18:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-23T20:24:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthmag.al\/wp-content\/uploads\/2023\/02\/maskeeee.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1126\" \/>\n\t<meta property=\"og:image:height\" content=\"747\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"healthmag\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"healthmag\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/healthmag.al\/index.php\/2023\/02\/23\/jetegjatesia-ka-rene-per-shkak-te-pandemise-si-mund-te-fillojme-te-rrisim-jetegjatesine-tone\/\",\"url\":\"https:\/\/healthmag.al\/index.php\/2023\/02\/23\/jetegjatesia-ka-rene-per-shkak-te-pandemise-si-mund-te-fillojme-te-rrisim-jetegjatesine-tone\/\",\"name\":\"Jet\u00ebgjat\u00ebsia ka r\u00ebn\u00eb p\u00ebr shkak t\u00eb pandemis\u00eb. 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