Iindlela zokunciphisa ukuvuvukala kwiArthritis

Okwangoku, mhlawumbi uyazi ukuba i- arthritis ngokwezwi nezwi ithetha "ukuvuvukala ngokubambisana." Nangona kukho iintlobo ezahlukeneyo ze-arthritis, iintlobo ezahlukeneyo zesifo se-pathologies, kunye nembonakalo eyahlukileyo ye-arthritis, kuyacaca ukuba ukuvuvukala kuyona yecala eliphambili. Ukuvuvukala kuhambelana nomonakalo ohlanganyeneyo, ukuqina okuhlangeneyo, ukuvuvukala kunye kunye nentlungu edibeneyo . Ukunciphisa ukuvuvukala kuyimfuneko ukuba isifo silawulwe kwaye, ekugqibeleni, silawulwe kakuhle. Ukuvutha kuyingcambu yezifo ezininzi ezingapheliyo , kungekhona nje isifo se-arthritis. Ukuvuvukala kudlala indima kwisifo senhliziyo, i-asthma, kunye neesifo somhlaza, kunye.

Makhe sicinge ngeendlela ezisibhozo zokunciphisa ukuvuvukala-ukuqala ngamachiza:

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NSAID

Abantu abaninzi abane-arthritis banikwe imishanguzo yokunciphisa ukuvuvukala. Izidakamizwa ezichasayo ezingabhubhisiyo (i-NSAID) ziqhelekelelwe ukuvuvukala okunxulumene ne-arthritis. I-NSAID ziquka ibuprofen , naproxen , iCelebrex (celecoxib) , kunye ne- aspirin . (Qaphela: I-Acetaminophen, i-adetritophen eyaziwayo yintlungu kunye nokunciphisa umkhuhlane, akusiyo isicatshulwa esichaphazelayo.) Ezinye iziyobisi ze-arthritis , ezifana ne- DMARD , i- corticosteroids , kunye ne- biologics , nazo zilwa nokuvuvukala, kodwa zijolise kwiimolyuli ezahlukeneyo majoni omzimba. Ubungozi kunye neenzuzo zonyango kufuneka zilinganiswe xa ziqwalaselwa ngamachiza okunciphisa ukuvuvukala.

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Zondlo

Ioli yeentlanzi ezithathwe kwi-capsule okanye ifom ye-liquide ingenceda ekunciphiseni ukuvutha. UDkt. Andrew Weil uncoma i-2 ukuya kwi-3 amagremu ngosuku lwe-oil supplement supplement equkethe i-omega-3 fatty acids, i-EPA kunye ne-DHA.

I-Ginger kunye ne- turmeric ezinye izongezo ezibonwa ngokuba nezinto ezichasayo.

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Diet-Inflammatory Diet

Ukutya okuchasayo kukucetyiswa kakhulu kubantu abazama ukulawula ukuvuvukala okanye abo bafuna nje ukutya okunempilo ngangokunokwenzeka. Ukutya okuchasayo kukugxininisa ekutheni ukutyiwa kwakho kwamafutha kunye namafutha atshintshe xa ukwandisa ukutya kwakho ocebile kwi-alpha-linolenic acid.

Ukutya kweMedithera , ebonwa ngumzekelo omhle wesondlo sokulwa nokutshabalala, kusekelwe ekusebenziseni iziqhamo, imifuno, iinkozo ezipheleleyo, amanqatha, ubhontshisi kunye nemifuno. Iintlanzi kunye neentlanzi zasemanzini zitshiswa ubuncinane amaxesha ambalwa ngeveki. Izinkukhu, amaqanda, ushizi kunye ne yogathi zifakwe kwi-moderation. Iiswidi kunye nokutya okubomvu ngokuqhelekileyo kugwenywa kodwa kubonwa njengamkelekileyo kwiimeko ezinqabileyo, ezizodwa.

Ukusela isiphuzo, itiye eluhlaza kucatshangelwa ukuba ibe neepropati ezichasayo.

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Gcina i-Ideal Weight

Ukusabalalisa ngokugqithiseleyo kunye nokunyusa umzimba kunomthelela kwisimo esiphezulu sokuvuvukala. Isikwele esikhulu esikhulu (ii-intshi ezingama-35 kubafazi kunye nee-intshi ezingama-40 zamadoda) ngokuqhelekileyo zihambelana nokuvuvukala okungaphezulu.

Abaphandi bayaqaphela ukuba kukho intsebenziswano phakathi kokuvuvukala nokunyanya, nangona kukho enye imfuneko yokufundwa. Okona kuncinci, kufuneka ukwazi ukuba i-BMI yakho yangoku, kunye ne-BMI yakho efanelekileyo. Sisebenzela ukugcina ubunzima bakho kunye ne-BMI. Ukunciphisa ubunzima bakho ngo-5-10% kakhulu kunciphisa izinga lakho lokuvuvukala, ngokutsho kukaNadia B. Pietrzykowska, MD, kwinqaku elipapashwe kwi-obesityaction.org.

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Ukuzivocavoca rhoqo

Ukuzivocavoca ingaba yindlela enhle yokunciphisa ukuvuvukala. Iingcali zincoma imizuzu engama-30-45 yokuzilolonga kwe-aerobic, iintsuku ezingama-5 ngeveki. Abantu abaninzi abane-arthritis baqhekeza ukuvavanya rhoqo. Abanye bakholelwa ukuba abanako ukwenza okwaneleyo ukuba banefuthe elihle, ngelixa abanye bazivavanyayo benza ukuba i-arthritis ibe nzima. Khumbula ukuba ukwenza into engcono kunokuba ungenzi nto. Qalisa ukukhawuleza - nayiphi na intlawulo ocinga ukuba uyayikwenzayo - kwaye yakha phezu kwayo.

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Yeka Ukubhema

Izifundo ziye zabonisa ukuba ababhemayo abane-arthritis baneempawu eziphezulu zokukhupha. Ukuba okwamanje utshaya, cima loo nto!

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Uxinzelelo oluphantsi

Ukuxinezeleka kuye kwaxhunyaniswa namazinga aphezulu okuvuvukala emzimbeni. Nangona kungaziwa ukuba ukuxinezeleka njani oku, ukunciphisa uxinzelelo okanye iindlela zokuxinwa kwengcinezelo kunokuncedisa ukunciphisa ukuvuvukala.

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Fumana Ubuthongo obuhle

Ukulala ngokwaneleyo kuye kwadibaniswa nabamakishi abakhulayo. Xa uzama ukufumanisa ukuba ubuthongo obaneleyo bunjani, khumbula ukuba akukona okufanayo kumntu wonke. Ngokwe-Better Council Council, "Ihlukile kumntu wonke." Abanye abantu bangadinga iiyure ezili-10 ebusuku kwaye abanye badinga ngaphantsi.

Qinisekisa ukuba ubuthongo obungakanani obufuna ukuba uzive kakuhle. Emva koko, qaphela ukuba ubuthongo obungakanani obufumanayo rhoqo. Umzekelo wokulala obunempilo uya kunceda ukunciphisa ukuvuvukala.

> Imithombo:

> Izindlela ezi-6 zokunciphisa ukuvuvukala - Ngaphandle kweStatin okanye i-Heart Test. Deborah Kotz. Iindaba ze-US kunye neNgxelo yehlabathi . Novemba 11, 2008.
Isidlo esivimba ukutshabalala kunye nePiramidi. WEIL. UDkt Andrew Weil.

> Iipatheni zeMeditera yesidlo kunye nezifo ezingapheliyo. Panico S. et al. Unyango lwe-Cancer noPhando. 2014; 159: 69-81.

> Ukutya kweMedithera. Izidlo ze-US News Best. Iindaba ze-US kunye neNgxelo yehlabathi .

> Ukulala nokuvutha. Simpson N. et al. Uhlolo lweZondlo. Disemba 2007.

> Ubutyebi kunye nomsebenzi we-Adipose Tissue ekuvukeleni naseMetabolism. IGreenberg A. et al. I-American Journal of Clinical Nutrition. Fe bruwari 2006.

> Izinzuzo ze-5-10 Ipesenti zokulahlekelwa kwesisindo. Coalition Action Obesity. UNadia B. Pietrzykowska, MD