Nciphisa Intlungu Yakho Ebuyayo
Intlungu ebuhlungu yinkxalabo yezempilo kubantu abaninzi eUnited States ngexesha elithile ebomini babo kunye nesinye sezizathu eziqhelekileyo abantu abangaphumeleli emsebenzini okanye batyelele ugqirha. Amaphesenti angaphezu kwama-80 aseMerika aya kuba neentlungu ezisezantsi, kwaye le ngxaki yempilo ihlawula iUnited States ngaphezu kwe-R10 000 ngonyaka ngonyaka, ininzi yayo ibangelwa ngumvuzo olahlekileyo.
Nanku ukukhangela kwiindlela ezi-15 ezithandwayo zemvelo zokhuseleko lwentlungu. Nangona uphando olongezelelweyo lufunekayo ngaphambi kokuba nayiphi na indlela yezi cwangciso zinganconywa njengonyango oluqhelekileyo lweentlungu zentlungu, ezinye zazo zinokunika uncedo olusenokuba ludityaniswe intlungu emva koko, ngokuyinxalenye xa inxalenye yesicwangciso sonyango esibanzi.
Ukuba ucinga ukusebenzisa elinye iyeza ngenxa yentlungu yangemuva, uthetha nodokotela wakho kuqala. Kubalulekile ukuba uqaphele ukuba unyango olwenziwe ngamanye amayeza kunye nokuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo lunokuba yingozi kwimpilo yakho.
Ukwenza i-Acupuncture
Uphando olwenziwa ngo-2008 olupapashwe kwi-journal Spine lathola "ubungqina obuqinileyo bokuthi ukukhwabanisa kunokuncedisa ukufumana ezinye iindlela zonyango". Emva kokuhlalutya izilingo ezingama-23 kunye nezigulane ezingama-6,359, abaphengululi beemviwo babone "ubungqina obucokisekileyo bokuthi usebenze ngokugqithiseleyo kunokuba kungabikho unyango" ekuphumuleni kwentlungu.
Kwenzeka njani ukuba umsebenzi we-acupuncture? Ngokweziko zengxowa zesiTshayina , intlungu ibangelwa amandla avaliweyo kwiimeridi zomzimba, ezingavaliweyo xa iiliti ze-acupuncture zifakwe kule mizila engabonakaliyo. Ukwenziwa kwe-Acupuncture kunokukhulula intlungu yemvelo-kunciphisa i-opioids, ukuthumela iimpawu kwiinkqubo zentlungu, kunye nokukhulula i-neurochemicals nama-hormone.
Ukuba ufuna ukuzama ukulungelelanisa ubuhlungu bakho obungapheliyo , cwangcisa ukuya kwesithathu kwiiveki kwiiveki ezimbalwa ekuqaleni. Ukukhishwa kwesikhokhwa kunokuba kuhlawulwe irhafu njengendleko zonyango kunye nezinye iinjongo ze-inshorensi zihlawula ukukhishwa kwamathambo.
Ukunyanga kwamayeza
Ingaba uphando okanye ungenzi uphando lubonisa ukuba ukuxilisa unyango kunceda, abaninzi abantu baxela ukuba ibenza baphinde baphuphe intlungu. Ngophando olwenziwa ngo-2009 olupapashwe kwi- Spine , abaphandi bahlalutya izilingo ezi-13 zonyango ekusebenziseni ukusilalisa ekwenzeni unyango lwentlungu. Abaphengululi bokufunda bathi isigidimi "sinokuba luncedo kwizigulana ezinobulunga obuhlungu kunye neengxaki ezingapheliyo, nangakumbi xa zidibaniswa nokuzivocavoca kunye nemfundo." Ababhali bacela ukuba uphando olungaphezulu lunokukunceda ukuba i-massage yonyango oluchanekileyo lweentlungu eziphantsi.
Ukunyanga kwamayeza kunokunciphisa uxhala kunye nokudandatheka okubangelwa intlungu engapheliyo. Yona yonyango eyaziwayo kakhulu yendalo ngokweentlungu eziphantsi kwexesha lokukhulelwa.
Ukhathalelo lweChiropractic
Oogqirha be-chiropractic basebenzisa i-chiropractic spinal manipulation ukubuyisela ukuhamba ngokubambisana. Ziyisebenzisa ngokufanelekileyo amandla alawulwayo kumalungu axinzelelwe ngumonakalo womzimba, ubunzima, ukuvuvukala kunye nentlungu.
Ukuxhatshazwa kukholwa ukuba kunciphise intlungu kunye nokuqina komzimba kunye nokukhuthaza ukuphulukiswa.
Ukunyamekela kwe-Chiropractic kubandakanya ukunyanzelisa umthambo kubonakala kunciphisa iimpawu kunye nokuphucula ukusebenza kwizigulane ezinentlungu engapheliyo, emva kweentlungu ezisezantsi, kunye neentlungu ezisezantsi, ngokutsho kwengxelo yophando epapashwe kwi- Journal of Manipulative Physiological Therapeutics . Ekuhlalutheni kwabo amaxwebhu angama-887 (kubandakanya izilingo ezingama-64 zonyango), abalobi bahlalutyo baphetha ngokuthi ukudibanisa ukunakekelwa kwe-chiropractic ngokuzivocavoca "kusenokwenzeka ukukhawuleza nokuphucula iziphumo" nokukhusela kwiziganeko ezizayo zentlungu.
ICapsaicin Cream
Nangona ungeke ulive nge-capsaicin ngaphambili, ukuba wade wadla i-pepper pepper kwaye uziva umlomo wakho uvutha, uye waba nemiphumo. I-Capsaicin isithako esisebenzayo kwi-pepper. Xa isetyenziswe elukhumbeni, i-capsaicin ifumaneke ukuba ichithe i-neurochemical ehambisa intlungu, eyenza i-analgesic effect.
Ngophando olwenziwa ngo-2011 olupapashwe kwiBritish Journal of Anesthesia , abaphandi babhekisisa uphando olukhoyo malunga nokusetyenziswa kwe-capsaicin esetyenziswe ngokusisiseko kwiinkalo ezininzi zeentlungu ezingapheliyo. Oku kwakuquka izilingo ezimbini zeeklinikhi ezihlola intlungu ebuyiswe emva, zombini efumene ukuba i-capsaicin yanceda ukunciphisa intlungu ephantsi emva kokubangela iziphumo ezibi ezichaphazelekayo.
I-Capsaicin cream , ebizwa ngokuba yi-capsicum cream, ifumaneka kwiivenkile zezilwanyana, izitolo zokutya zempilo kunye ne-intanethi. Umlinganiselo oqhelekileyo ngowama-0.025% i-capsaicin cream isetyenziswe kane ngosuku. Impembelelo echaphazelekayo yecala okanye ukuvutha komlilo kwindawo. Ukuba kunokwenzeka, gqoka iiglavu ezilahlayo (ezikhoyo kwiivenkile zamachiza) ngaphambi kokufaka ukhilimu. Qaphela ukuba ungathinti indawo yamehlo okanye isikhumba evulekileyo. I-tube okanye igrafu ye-capsaicin cream ixabisa phakathi kwe-$ 8 ne-25.
Vitamin D
Umzimba ophandayo ophando uphakamisa intsebenziswano phakathi kwentlungu engapheliyo engaphenduliyo kunyango kunye nokusilela kwe-vitamin D. I-vitamin D isongezelelo ingakhokelela ekuphuculweni kweklinikhi kwimpawu zentlungu phakathi kwabantu abaneengcambu zokuqala eziphantsi kwe-vitamin D.
Isisombululo esibalulekileyo ekufumanekeni kokutya (njengobisi oluqiniweyo kunye neentlanzi ngamathambo amancinci), i-vitamin D iveliswa ngokwemvelo ngumzimba ngexesha lokuchasana nemisebe ye-ultraviolet yelanga. Kodwa ekubeni kunzima ukufumana ukutyiwa kwakho kwansuku zonke nge-D kuphela kwimithombo yokutya kunye nokukhanya kwelanga, iingcali ezininzi zonyango zincoma ukwandisa amazinga akho e-vitamin D ngokuthatha isongezelelo sokutya.
Iingcambu ezichasayo
Ekubeni ukucubungula kucingelwa ukuba kudlala indima ekuphuhliseni ubuhlungu beentlungu, ezinye iintlobo ezicatshangelwe ukuba zineempembelelo ezichasayo zingaba luncedo ekuphumuleni kwentlungu.
Ngokomzekelo, i-white willow bark , inokuba neentlungu-ukukhupha izakhiwo ezifana ne-aspirin. I-Salicin, i-compound efunyenwe kwi-white willow bark, iguqulwa emzimbeni kwi-salicylic acid, njengoko i-aspirin. I-acid ye-salicylic ikholelwa ukuba yinkampani esebenzayo eyenza ihluthe intlungu kunye nokuvuvukala. Olunye utywala oluthile olusetyenziswe ekwenzeni unyango lwentlungu lugwebe lukaSathana. Uluhlu lukaMtyholi luqulethe i-harpagosides, eziyimveliso yamachiza efumanekayo eneendawo ezichasayo.
Magnesium
I-Magnesium yowona wesine mininzi yamaminerali emzimbeni. Ukubandakanyeka kwiingxelo ezingaphezu kwe-300 zezinto eziphilayo, kunceda ukugcina isisindo somzimba kunye nesisindo somzimba, kugcina isigqi senhliziyo esilungeleyo, sisekela isistim somzimba sempilweni, kwaye silondoloza amandla amathambo. I-Magnesium inceda kwakhona ukulawula izinga lezeshukela legazi, likhuthaza ukuxinzelelo lwegazi oluqhelekileyo, kwaye liyaziwa ukuba ibandakanyeka kumbane we-metabolism kunye neprotheni synthesis.
Uphando lubonisa ukuba iintlobo ezithile ze-magnesium zinokusebenza ngokukhululeka kwintlungu kunye nokuphumula kwemisipha, kunye neentlungu zentlungu. Abantu abaninzi kuluntu lwethu banalo i-magnesium, ngakho-ke inokuba yinto efanelekileyo yokongeza. I-Magnesium glycinate yaziwa ngokuba yifomu efumanekayo kakhulu. I-Magnesium citrate ingasetyenziselwa abo bathambekele ekuthambeni, njengoko kunemiphumo eyongezelelweyo yokukhupha izibilini.
Yoga
I-Yoga yenza ukulinganisela emzimbeni ngemiba eyahlukahlukeneyo eyenza ukuguquguquka kunye namandla. Kukho ubungqina bokuba ukuthatha isenzo se-yoga kunokunceda ukukhulula intlungu.
Ukuphonononga uphando olwenziwa ngo-2011 kwi- Clinical Rheumatology , abaphandi bajonga iimvavanyo zesikliniki ezisixhenxe ezavavanya iziphumo ze-yoga kwizigulane ezinentlungu ephantsi. Phakathi kwezi zifundo, ezintlanu zaphakamisa ukuba i-yoga ikhokelela ekunciphiseni okukhulu kwintlungu engaphantsi kwezinto eziqhelekileyo zokunyamekela, imfundo, okanye ukuqeqeshwa okuqhelekileyo.
IVithamini B12
Ubunzima, kunye nokugungqa kunye nokubetha, ukucaphuka, ukukhunjulwa kwememori, kunye nokudakumba, kunokubonisa iimpawu ze-B12. Imiba yengozi yokunqongophala kwe-vitamin B12 yile:
- Inemia enobungozi
- Ukusetyenziswa kwamachiza athile (kubandakanywa nemithi ye-acid-blocking medication)
- Ukutya okungafanelekanga kwenyama okanye kwimveliso yobisi
- Usulelo (njengentliziyo encinci ye-intestine, i-parasites)
- Izifo zokugaya (kuquka isifo se-celiac nesifo sikaCrohn )
Ii-injini ze-Vitamin B12 ziyi-injection ye-vitamin B12. Izifundo ziye zafumanisa ukuba ii-tablet zetekisi (vitamin B12) eziphantsi kweelwimi (zifakwa phantsi kweelwimi ukuze zithathwe) kunye ne-gel yangasese iyasebenza.
Alexander Technique
UAlexander Technique luhlobo lonyango olufundisa abantu ukuphucula ukunyameka kwabo kunye nokuphelisa imikhwa emibi efana ne-slouching, enokubangela iintlungu, ukuxhatshazwa kwemisipha kunye nokunyuka kokuhamba.
Kukho inkxaso enzulu yenzululwazi yokuphumelela kwezifundo ze-Alexander Technique kwonyango lwentlungu engapheliyo, ngokuphononongwa kuphando olushicilelwe kwi- International Journal of Clinical Practice ngo-2012. Ukuhlaziywa kwakubandakanya ilingo elilodwa elenziwe kakuhle, eliqhutywe kakuhle elibonisa Izifundo zeAlexander Technique zakhokelela ekunciphiseni kwexesha elide kwiintlungu zentlungu nokukhubazeka okubangelwa ziziintlungu ezingapheliyo. Ezi ziphumo zixhaswa ngokubanzi ngolu vavanyo olusisiseko lwezonyango, ukuvavanywa kokusetyenziswa kwezifundo ze-Alexander Technique ekwenzeni unyango olungapheliyo.
Unokufunda i-Alexander inkqubo kwiiseshoni ezizimeleyo okanye kwiiklasi zeqela. Iiseshoni eziqhelekileyo zihlala malunga nemizuzu engama-45. Ngaloo xesha, umqeqeshi uqaphela indlela ozithwala ngayo kwaye uqeqeshe ngeemfundiso zomlomo kunye nomnxeba omnene.
Hypnotherapy
Kwakhona kuthiwa "i-hypnosis," i-hypnotherapy yindlela yokucinga ngengqondo ebandakanya ukungena kwiimeko ezinjengezimo zokuphumla nokugxininisa. Xa uphantsi kwe-hypnotherapy, izigulane zicingelwa ukuba zivulekele ngakumbi ukusikisela. Ngaloo ndlela, i-hypnotherapy isetyenziselwa ukwenza utshintsho kwimilinganiselo ecinga ukuba igalelo kwiingxaki zempilo (kubandakanya ubuhlungu obungapheliyo).
Uphando oluphambili lubonisa ukuba i-hypnotherapy inokusetyenziswa kwindlela yokunyanga kwentlungu. Ngokomzekelo, isifundo sokuqhubela phambili esapapashwa kwi- International Journal of Clinical and Experimental Hypnosis sathi inkqubo ye-hypnosis yeseshoni (kunye neprogram yezemfundo yengqondo) yanciphise kakhulu intlungu ebuhlungu kwaye yakhokelela ekuphuculeni kwintlungu phakathi kwezigulane ezinentlungu engapheliyo.
Balneotherapy
Enye yemithi endala yokuphucula intlungu, i- balneotherapy yindlela ye-hydrotherapy ebandakanya ukuhlamba emanzini amaminerali okanye ngamanzi afudumeleyo.
Ngxelo ka-2006 eyapapashwa kwi- Rheumatology , uphando bahlalutya uphando olukhoyo malunga nokusetyenziswa kwe-balneotherapy ekwenzeni unyango oluphantsi. Ukujonga izilingo ezinhlanu zonyango, ababhali beengxelo bafumana "ubungqina obukhuthazayo" obubonisa ukuba i-balneotherapy inokusebenza ekuphatheni izigulane ezinentlungu ephantsi. Ukuqaphela ukuba iinkcukacha ezixhasayo ziyanqongophala, abalobi bacela ukuhlola izilingo ezinkulu kwi-balneotherapy kunye nentlungu ephantsi.
Iisalati zoLwandle Olufile kunye nezinye iisarts ezihlambulukileyo zesulfure zifumaneka kwi-spas, izitolo zokutya kunye ne-intanethi. Nangona kunjalo, abantu abaneemeko zentliziyo akufanele basebenzise i-balneotherapy ngaphandle kokuba bephantsi kolawulo lwabaxhasi babo.
Ukucamngca
Umzimba wamandulo wengqondo, ukucamngca kuye kwafunyanwa ukwandisa ukunyamezela intlungu nokukhuthaza ukuphathwa kwentlungu engapheliyo kwizifundo ezimbalwa. Ukongezelela, iinjongo zezifundo zokuqala zijolise ngokukodwa ekusebenziseni ukucamngca ekulawuleni iintlungu ezisezantsi. Uphando olwenziwa ngo-2008 olupapashwe kwi- Pain , umzekelo, lufumene ukuba inkqubo yokucamngca yeeveki ezisibhozo iholele ekuphuculweni kwentlungu yokwamkelwa kunye nokusebenza ngokomzimba kwizigulana ezineentlungu ezingapheliyo. Olu cwangciso lubandakanya abantu abadala abadala abangama-37, kunye namalungu acamngca umyinge weentsuku ezingama-4.3 ngeveki kwimilinganiso engama-31.6 imizuzu ngosuku.
Nangona engaziwa ukuba ukucamngca kunokunceda njani ukunciphisa intlungu , kucinga ukuba amandla okwenza ukukhupha umzimba kunye nokugula kwengqondo kunokunceda ukuhlala uxinezeleke ngokungapheliyo kwiimeko ezibuhlungu ezingapheliyo.
Enye yeendlela eziqhelekileyo eziqhelekileyo zokufunda nokucamngca ukucamngca.
Tai Chi
I-Tai chi yinto yobudala bezobuhlanga ezibandakanya ukuhamba okucothayo, okunomdla kwaye kuquka ukucamngca nokuphefumula. Nangona uphando malunga nokusetyenziswa kwe-tai kuku kunyango lwentlungu ebuyiswe yintlungu, kunobunye ubungqina bokuthi ukuqhuba i-tai chi kunokuncedisa ukunciphisa intlungu emva koko.
Inzululwazi ekhoyo iquka uvavanyo lwe-2011 olupapashwe kwi- Arthritis Care & Uphando , olufumene ukuba inkqubo ye-tai ye-10 yanciphisa intlungu kunye nokusebenza okuphuculweyo kubantu abaneempawu zentlungu ezisezantsi. Uhlolisiso lwabandakanya abantu abadala abangama-160 abaneentlungu ezingapheliyo, emva kwesiqingatha sazo abaye bathatha inxaxheba kwimizuzu engama-40 yee-tai yeeseshoni ezingama-18 kwixesha leveki ezili-10.
ITree Treatment
Ulwaphulo lomculo luyonyango ephantsi kweendleko ezingokwemvelo ezinokunciphisa ubuninzi beentlungu ezingapheliyo kunye namanye amachiza. Izifundo zifumanisa ukuba zinokunciphisa ukukhubazeka, ukuxhalaba kunye nokuxinezeleka okubangelwa intlungu engapheliyo. Kucingelwa ukuba luncede ngenxa yokuba inokutshintsha ingqalelo kwintlungu engathandekiyo, kwaye inokubangela ukukhululwa kwe-endorphins okanye utshintsho kumazinga e-catecholamine.
Ukusebenzisa iziNyango zeNdalo zoBuhlungu
Ukuba ucinga ukusebenzisa elinye iyeza ngenxa yentlungu yangemuva, uthetha nodokotela wakho kuqala. Kubalulekile ukuba uqaphele ukuba unyango olwenziwe ngamanye amayeza kunye nokuphepha okanye ukulibazisa ukunakekelwa okuqhelekileyo lunokuba yingozi kwimpilo yakho.
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Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.