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Auto Cuidado - o que você precisa saber » Orientações Médicas
Auto Cuidado é o que cada pessoa faz por si mesma : levantar, tomar banho, vestir-se, alimentar-se, tomar seus remédios, andar, descançar, ler, assistir tv e ouvir rádio, passear e outras atividades comuns da vida diária, além de prevenir-se contra possíveis doenças.
Então, que cuidados devemos ter conosco?
Na pele: Este é o maior órgão do corpo, responsável pela manutenção da temperatura e proteção de todos os órgãos internos. Com o decorrer dos anos, a pele perde elasticidade e água, fica seca e podem aparecer rugas, pregas devido à diminuição da quantidade de gordura dessa região. Aumentam as sensações de dor, frio ou calor.
Cuidados: o banho não deve ser tomado com água muito quente, usar sabonete neutro e toalha macia, não esfregar com força, enxugar bem as juntas dos pés para evitar frieiras e usar um óleo ou loção hidratante após o banho (menos nas solas dos pés, pois podemos escorregar). O banho de sol faz bem, antes das 10h00 e depois das 16h00. Usar protetor solar, chapéu ou sombrinha. Tomar pelo menos 2 litros de água diários. As roupas não devem ser apertadas, com ligas e elásticos que prejudicam a circulação.
Feridas que demoram para cicatrizar, verrugas, caroços ou manchas claras ou escuras em várias partes do corpo devem ser vistas por um médico.
Nos olhos: Com a idade, as pálpebras ficam caídas, com menos lágrimas, com diminuição da visão. Cuidados: boa iluminação, uso de lentes corretoras, que devem ser revistas quando ocorrerem alterações da visão. Não coçar os olhos. A doença mais comum nos olhos é a catarata, que provoca: visão nublada e opaca, com imagens borradas. A cirurgia para correção é simples e as lentes implantadas permitem melhorar a visão. O exame ocular, mesmo sem sintomas, deve ser feito uma vez ao ano. Além da prescrição de lentes, esse exame deve abranger o fundo de olho e a medida da pressão ocular, para prevenir o glaucoma que pode causar cegueira subitamente. A diabetes e a pressão alta são doenças que podem, quando não controlados, levar à cegueira.
Nos ouvidos: Ouvidos são os órgãos da audição e do equilíbrio. Se houver perda da audição (surdez) ou perda do equilíbrio (tonturas e vertigens), é preciso consultar um médico. Cuidados: nos ouvidos não se deve introduzir objetos ponteagudos nem palitos que podem causar ferimentos no canal auditivo. O uso do cotonete deve ser cuidadoso, pois ele também pode machucar as paredes do ouvido, perfurar a membrana timpânica e compactar mais o cerúmen que, aliás, é necessário à proteção da cavidade auditiva.
Na boca: A boca compreende lábios, dentes e língua (órgão do paladar que nos permite distinguir os sabores dos alimentos e das bebidas).
Nos dentes, o esmalte vai se desgastando com o uso, a mucosa que dá suporte aos dentes se retrai e as raízes ficam expostas, podendo ocasionar a perda deles. Há, também, diminuição da saliva. Cuidados: mastigar devagar os alimentos, que não devem ser nem muito quentes, nem muito gelados ou duros. A escovação deve ser feita logo após as refeições, com escova macia, em movimentos suaves e repetidos, para não provocar sangramentos ou feridas na mucosa. Lavar e enxaguar a boca e a língua, retirando todos os restos de alimentos que podem causar caries. Não usar palitos e sim fio dental, pelo menos uma vez por dia.
O dentista deve ser consultado anualmente ou quando houver dôr de dentes, sangramentos freqüentes, caroços, placas brancas e no caso das próteses (dentaduras ou pontes) precisarem ser ajustadas. As próteses devem ser retiradas à noite, lavadas e colocadas em recipiente com água.
No nariz: O nariz filtra e aquece o ar que respiramos. Cuidados: o ambiente deve ser bem ventilado, sem pó ou umidade, permitindo que o ar circule. Não introduzir os dedos ou objetos estranhos. Usar lenços limpos ou descartáveis para assoar o nariz.
Na alimentação: Os cuidados começam com a arrumação da mesa, com capricho. Evite alimentar-se nervoso. Os alimentos não devem ser muito duros, quentes ou gelados. Não beber muito líquido com os alimentos. Evitar falar com a boca cheia, o que facilita engasgos. A refeição da noite deve ser em menor quantidade e com alimentos de fácil digestão. Seguindo o seguinte ditado, sempre acertaremos na quantidade de alimentos a cada refeição: “tome o café da manhã como um rei, almoce como um príncipe e jante como um mendigo.” Dê preferência aos alimentos frescos, ricos em sais minerais, vitaminas e fibras; verduras, legumes e frutas. Evite as conservas, os alimentos industrializados, os embutidos (lingüiça, salsicha, salame, mortadela, defumados em geral), frituras, bacon, torresmo, gorduras trans, refrigerantes, águas industrializadas e modificadas.
No sistema músculo esquelético: É a estrutura que mantém o corpo, protegendo órgãos internos e permitindo a execução dos movimentos. É formado por músculos, ossos, articulações e cartilagens.
No envelhecimento pode haver diminuição da força muscular e da elasticidade do corpo.
Cuidados: realizar exercícios sob orientação , que podem ser caminhadas, natação, pedaladas, ginástica para aumentar a elasticidade, como Tai-Chi-Chuan ou Lian Gong, musculação, hidroginástica, etc.
Manter sempre uma boa postura.
Em caso de diabetes: Essa é uma doença crônica que não tem cura, só tratamento.
Existem diferentes tipos. Resumidamente, um que necessita fazer uso de insulina, dieta e exercícios para ser controlado e outro que pode ser controlado através de dieta, exercícios e medicamentos orais. Todo idoso deve dosar o nível de glicose anualmente.
Os sintomas podem ser: desânimo, emagrecimento, sede e fome intensas, alteração do ritmo urinário (urinar em grande quantidade e muitas vezes), alterações visuais, etc.
Cuidados: fazer exercícios, controlar a alimentação e o peso, preferindo frutas e verduras. Evitar doces e alimentos ricos em açúcar, frituras, gorduras, fumo, refrigerantes e alcool.
Usar remédios sob orientação médica. Usar óleos ou loções hidratantes, examinar os pés todos os dias para constatar ulcerações, feridas, manchas azuladas ou vermelhas, locais muito quentes ou muito frios, bolhas ou outras alterações.
Reduzir o stress.
Em caso de pressão alta: Pressão alta ou hipertensão arterial é o aumento da pressão do sangue nas artérias.
Caso não seja tratada pode provocar derrames, enfartes, paralisias e outras graves conseqüências, atacando o cérebro, os rins e a visão.
A medida da pressão arterial mesmo quando normal deve ser feita a cada 6 meses ou menos, de acordo com os riscos que cada pessoa apresentar e, isso deverá ser classificado pelo seu médico.
Causas: antecedentes familiares, diabete, vida sedentária, excesso de peso, erros alimentares, fumo, álcool e stress.
Cuidados: diminuir a ingestão de sal, evitar gorduras e doces, reduzir o peso, fazer exercícios regulares, evitar o fumo e o álcool, alimentos em conserva, enlatados, embutidos e defumados.
Consultar o médico regularmente, seguindo as suas recomendações.
Para os homens, cuidados com a próstata: A próstata se localiza abaixo da bexiga e sua função é produzir o líquido seminal que vai transportar os espermatozoides. A partir dos 45 anos começa a crescer, comprimindo a bexiga.
Se você apresentar dificuldade para urinar, diminuição do jato urinário, urinar em gotas e muitas vezes, com sensação de esvaziamento incompleto da bexiga, ou dor ao urinar, ou sangue na urina e dor nas cadeiras ou na região do baixo ventre, procure seu médico.
Caso haja casos de câncer na família, o exame de toque retal (exame da próstata) deve ser feito a partir dos 40 anos.
Evite a prisão de ventre através de uma alimentação rica em fibras, pratique exercícios físicos, evite ingerir carnes vermelhas e gorduras.
Para as mulheres, cuidados com as mamas e o colo de útero: O câncer de mama ocorre com mais freqüência a partir dos 50 anos de idade.
Assim, os cuidados são: realizar o auto-exame das mamas longe do período menstrual, observando a presença de caroços, alterações na pele com aparecimento de crostas (tipo casca de laranja), nas regiões da aréola e do mamilo que apresentem secura, vermelhidão ou irritações, desvio ou afundamento do mamilo, ou gotejamento pelo mamilo, ou outra qualquer mudança. Em caso de dúvida consultar seu médico.
A mamografia é um exame para descobrir nódulos na mama e, deve ser feito anualmente, após os 50 anos, acompanhado do exame clinico e da palpação das mamas.
Fatores que podem aumentar a incidência do câncer da mama: familiares que tenham tido a doença e tabagismo.
Fatores que podem causar o câncer de colo de útero: relações sexuais iniciadas em idade precoce, primeiro parto em idade muito jovem, muitos partos, casos de câncer na família, ter muitos parceiros sexuais e tabagismo.
E o pior, o câncer de colo de útero pode ser assintomático. Cuidado: fazer exame ginecológico todos os anos junto com o Papanicolau, à partir da primeira relação sexual. Se após 2 exames seguidos normais, pode-se realizar de 3 em 3 anos.
Cuidados com os ossos: Com o decorrer da idade e após a menopausa nas mulheres, os ossos se tornam mais finos e quebradiços devido à perda do cálcio, podendo ocasionar fraturas que têm dificuldades para se consolidarem.
A osteoporose é mais frequente no sexo feminino mas pode acometer homens. Locais mais comuns das fraturas: punhos, ossos da coxa e da bacia e coluna.
Fatores de risco: idade, após a menopausa, antecedentes familiares, álcool, fumo, falta de exercícios, dieta baixa em cálcio.
Sintomas: fraturas espontâneas e diminuição da estatura e encurvamento.
Cuidados: ingestão de alimentos que contenham cálcio, como leite, queijo, iogurtes, leguminosas (feijão, soja, ervilha, lentilha e grão de bico), espinafre e sardinha. Tomar uma hora de sol da manhã (antes da 10h00). Realizar exercícios físicos (caminhadas, por exemplo). Controlar o peso. Eliminar álcool, fumo e café.
Cuidado para não cair: Causas que podem provocar quedas ou acidentes: mau uso de bengalas, andadores ou cadeiras de rodas, perda de equilíbrio (vertigens, labirintite), distúrbios da marcha, diminuição da visão e da audição, fumo e álcool, uso de saltos altos ou sapatos mal ajustados, com solas lisas, andar arrastando os pés ou com ambas as mãos ocupadas, necessidade urgente de urinar, andar no escuro, pisos molhados e lisos, objetos deixados no chão, como brinquedos, animais, vassouras, tapetes com pontas levantadas, buracos ou saliências, fiação solta, escadas e corredores mal iluminados, sem barras laterais de apoio; doenças, como Parkinson, epilepsia, perda de memória, uso de sedativos, subir em escadas ou cadeiras para alcançar objetos no alto de armários ou trocar lâmpadas, etc.
Consequências: fraturas, perda da auto confiança e da autonomia, dependência para certas tarefas, etc.
Cuidados: manter os óculos limpos, usar sapatos firmes e com solas anti derrapantes, colocar barras de apoio nas escadas, corredores e banheiros, retirar objetos deixados no solo. Utilizar iluminação adequada.
Uma queda pode obrigar a pessoa a viver numa cadeira de rodas o resto da sua vida.
Nos exercícios: Nada impede a prática de exercícios.
Eles retardam o processo de envelhecimento, permitindo uma vida com melhor qualidade. Seu médico pode determinar que exercícios podem ser feitos com segurança.
Exercícios leves: natação, caminhar ligeiro, danças, hidroginástica, pedalar, ginásticas (tai-chi-chuan e lian gong), abdominais, musculação, jogar bocha, tênis de mesa e bilhar.
Exercícios vigorosos: caminhar depressa, subir escadas ou rampas longas, trote, futebol de salão, tênis, basquete e vôlei, pólo aquático e similares.
Benefícios: revigoram os ossos, os músculos e as articulações, previnem a osteoporose, reduzem o peso, melhoram a circulação, o coração, o equilíbrio, o humor, a atividade sexual, a auto estima e o sono, aumentam a oxigenação cerebral, ajudam a controlar o diabetes, a hipertensão e o colesterol alto.
Cuidados: Quem está parado há algum tempo, deve consultar o médico antes de iniciar um programa de exercícios.
O inicio deve ser suave, lento e gradual, fora do horário das refeições.
Tome bastante líquidos, principalmente no calor, evite realizar nas horas mais quentes do dia, use roupas e sapatos adequados, escolha pisos mais moles e regulares.
É conveniente exercitar-se em grupo, o que torna mais gratificante e alegre a tarefa.
Sinais de perigo: respiração ofegante, falta de ar, tonturas, dores no peito, vômitos ou enjoo.
Evite sempre: hábitos como tabagismo, abuso de álcool, remédios e outras drogas, alimentação em excesso e falta de exercício.
Nunca se esqueça de manter em dia as suas vacinas!!!
Fonte: Manual de Autocuidado del Adulto Mayor – Instituto Nicaragüense de Seguridad Social – 2005.