Ukukhathala Kuhlukile Kunokuba Utyhelelwe
Ukukhathala kuyahluke kunokuba ukhathele ngokuqhelekileyo. Ukukhathala kuyaphazamisa kwaye kuyaphazamisa yonke imiba yokuphila kwansuku zonke . Kutyelelo malunga no-10 wezigidi ugqirha unyaka ngamnye lubangelwa ukukhathala, kwaye ezininzi zazo ziboshwe kwiimeko ezinxulumene ne-arthritis.
Ngokwe-Arthritis Foundation, iipesenti ezingama-98 zezigulane ze- rheumatoid arthritis kunye neepesenti ezingama-50 zabantu abane-lupus okanye i- Sjogren's syndrome ingxelo yokukhathala.
Ipesenteji ikhula ngokukhuluphala kunye nokudakumba, kunye neengxaki zeemeko zesibini ezifana ne-fibromyalgia, imeko yemiphunga kunye neengxaki zenhliziyo.
Abantu bavame ukuvakalelwa kukuba ukukhathala kulungelelaniswa ngexesha lokutyelela ugqirha, mhlawumbi ngenxa yokuba akukho ukulungiswa ngokukhawuleza. Impembelelo yokukhathala ibalulekile. Abantu abaninzi bachaza impembelelo yabo ebomini babo ngaphezu kweentlungu. Ukukhathala kukuxhalabisa ngokweqile, ukugqithisa okukhulu, ukuvakalelwa "ukupheliswa," kunye nokungabi namandla-nangemva kokulala ubusuku. Ukukhathala kukuchaphazela ukucinga kwakho, kwaye ukungabikho kwayo kungenza ukuba iimvakalelo zitshintshe ngokukhawuleza.
Nazi iingcebiso ezili-10 zokulwa nokukhathala. Thetha nogqirha uze uqinisekise ukuba yonke le micimbi iphendululwe.
1) Phatha ubuhlungu beArthritis kunye nezinye izibonakaliso
Ubuhlungu obungapheliyo bubodwa bubangela ukukhathala. Ubuhlungu bungakhokelela ekudandathekeni nasekutshintsheni kwemizwelo enokuba nzima ukhathala. Ukulawula ukukhathala, kubalulekile ukuba intlungu ilawulwe kakuhle.
Thetha ugqirha wakho malunga nezixhobo ezingekho iziyobisi zokulawula ubuhlungu .
Amanqanaba aphakamileyo kunama- cytokines- abathunywa beemvakalelo ababandakanyeka ekuvukeleni- bafunyenwe kwigazi labo bathathaka. Kubalulekile ukulawula ukuvuvukala nokujonga ukuvuvukala okusebenzayo.
2) Qaphela iziphumo zecandelo leMithi
Nangona kubalulekile ukuba izigulane ezininzi ze-arthritis zithathe imishanguzo yokunyanga iintlungu kunye nezinye iimpawu, ukulala kuba nomphumo oqhelekileyo wecandelo lamachiza. Amachiza enhlungu , ezinye ii-NSAID, i- DMARD kunye ne-tricyclic antidepressants ziphakathi kweyeza ezinokuluhlula njengempembelelo. Ukuba a mayeza ayingxenye yerimenki yemihla ngemihla, ubuthongo bunokubangela ukhathala.
3) Uvavanyo lwe-Anemia
Kwakusithiwa "i-anemia yezifo ezingapheliyo," kodwa ngoku kutshanjelwa kuthiwa "i-anemia of inflammation." Ngomdlavuza , ubungakanani kunye nenani lamaseli obomvu achaphazelekayo. Ngenxa yoko, kukho insimbi encinane kakhulu ukubopha i-oksijeni kwiselom ebomvu, okwenza ukwehla kwemveliso yamandla. Igazi lakho lihlolwe i-anemia. Ukuba kukho, xubusha izisombululo kunye nogqirha wakho. Kwakhona uvavanyelwe nayiphi na imeko echaphazelekayo enokubhekiselele ekukhathala.
4) Ukuzivocavoca rhoqo
Iiseshoni eziqhelekileyo kunye eziqhubekayo zokuzilolonga kwe-aerobic, ama-3 okanye amaxesha amane ngeveki imizuzu engama-30 ukuya kwe-45, iya kunceda ukwandisa izinga lakho lamandla. Ukuphinda usebenze ngomsebenzi kuphumelela ukuvelisa umgomo wakho wokunyuka kwamandla kunye nokunciphisa ukukhathala. Yigcine kwinqanaba elincinane. Xoxa ngeprogram yoqheliselo yoqheliselo kunye nogqirha okanye umphathiswa wezonyango ukuqinisekisa ukuba uhamba ngendlela efanelekileyo.
5) Yidla i-Breakfast Breakfast yonke imihla
Umama wakho wayenamathele kule nto xa ungumntwana omncinci. Cinga ukuba-umama ulungile. Xa uqala ukuvuka, ushukela wegazi lakho liphantsi. Ukutya kwasekuseni okufanelekileyo kunokusebenza njengomncedisi wamandla. Ukusuka kwasekuseni kudonsa amandla akho, kubangele ingxaki yokukhathala. Kubalulekile ukutya okunomsoco kwisidlo ngasinye, kodwa gxininisa isidlo sakusasa ukuze uqale usuku lwakho ngokunene.
6) Funda indlela yokulawula uxinzelelo
Xa umntu ephantsi kwengcinezelo engapheliyo, ukuphefumla kuya kuba nzima, kunciphise oksijini ekhoyo kumzimba. Qala ukuphefumla ngokucokisekileyo ukuba uqaphele ingxaki yokucinezeleka.
Thatha u-5 okanye 10 ophefumlelweyo xa uziva uxinezelekile kwaye unxinzekile. Ukuzivocavoca kunye nokucamngca yindlela ongayenza ngayo nayiphi na ixesha; ukuziqhuba ziza kukunika ingalo ngezixhobo ozifunayo ukuba usabele kwixinzelelo kunye nokukhathala.
7) Phuza inani elaneleyo lamanzi
Ukunyuka kwamanzi kungenza umntu abe nexhala kakhulu okanye aphelelwe amandla. Ukusela amanzi amaninzi ngalunye kufuneka ube yinxalenye yenkqubo yakho. Kubonakala ngathi into elula, kodwa i-hydration kufuneka ithathwe ngokungathí sina.
8) Ukuphucula iindlela zokulala ezilungileyo
Kukho iingcebiso zokulala eziyaziwayo, kwaye kufuneka uzilandele-zilale ngexesha elifanayo ubusuku bonke, vuka ngexesha elifanayo ngalunye suku, qalisa isithethe ukuze umzimba wakho uqaphele ixesha lokulala (oko kukufudumala ibhedi ngaphambi kokulala, funda ngaphambi kokulala). Ukuba usenenkathazo yokuwa okanye uhlale ulele, unokuba unqwenela ukuxubusha ngamachiza okulala kunye nodokotela wakho.
9) Khusela amaQela akho
Ukukhuselwa okuhlangeneyo kunokunciphisa uxinzelelo kwiintlobo ze-arthritic kunye nokunciphisa intlungu. Kukho imigaqo ekhuselekileyo yokukhusela, elandelwayo, iya kunceda ukugcina amandla. Sebenzisa izixhobo ezifanelekileyo ukukhusela amajoyina. I- mechanics emihle yomzimba inokunceda ukunciphisa ukukhathala.
10) Iintambo, iSicwangciso, ukuPhambili
Ukulawula ukukhathala, kubalulekile ukulinganisa imisebenzi kunye nokuphumla, kodwa kuthiwani ngala maxesha xa kufuneka wenze into ethile? Yenza isicwangciso sendlela yokufeza imisebenzi ethile. Cwangcisa konke okufuneka kwenziwe. Phambili kuqala uludwe kunye noko kufuneka kwenziwe kuqala. Zizenzele ngokwakho njengoko uhamba uluhlu lwakho oluphambili. Iqhinga liza kulungiswa kwaye lijongane nemisebenzi ekulawuleni. Musa ukulibala ukucwangcisa ixesha lakho. Ixesha lezinto ozonandiphayo yinkqubo kuphela-ingaba nayiphi na into. Thatha isiqingatha seyure okanye iyure ngosuku uze uvune iingeniso.
Imithombo:
> Hewlett S. Ukukhathala kwi-Rheumatoid Arthritis Rheumatology ezayo . 2007; I-Vol.2, No.5, iphepha 439-442.
Indlela Yokubetha Ukukhathala. Arthritis Namhlanje Umagazini . NgoMeyi-Juni 2007.