Ukuguqulwa kwezinto ezithile zobungozi kubalulekile kwi-Osteoarthritis Prevention
Abangaphezu kwezigidi ezingama-27 baseMerika abanama-osteoarthritis kunye nobudala bebhoomers baby, inani liya kuqala ukunyuka. I-Osteoarthritis iphakathi kwezona zizathu eziqhelekileyo zokukhubazeka kubantu abadala. Ngama-40 ubudala, abantu abangama-90% banaloo nqanaba le-osteoarthritis ezinxenyeni zabo ezithwala ubunzima (amadolo, amaqatha, iinyawo, emva) kodwa banokuhlala bengabonakaliyo (ngaphandle kwempawu) baze bade bekhulile.
Kukho ubungqina be- x-ray ye-osteoarthritis kwi-70% yabantu abaneminyaka engama-70 nangaphezulu.
Ngokucacileyo, i-osteoarthritis yimeko ebalulekileyo yezokwelapha. Ngaba unokuthintelwa? Ukuba ukukhusela i-osteoarthritis yayinokwenzeka, abantu babeza kuthobela ingqalelo kwinto ababeyifuna ukuyenza-okanye ngaba baya kuyenza? Mhlawumbi akulula, kodwa njengoko le nto ithi "akukho nto ihamba kakuhle."
Iziphakamiso ze-Osteoarthritis Prevention
Ininzi ibhaliwe malunga nokukhusela i-osteoarthritis. Igalela ukuguqula ingozi yeso sifo ngokulungisa izinto ezithile zokuphila kwakho.
Kukho iingcebiso eziyisisekelo ezi-6 zokukhusela i-osteoarthritis. Cinga ngalowo nalowo kwaye uzibuze ukuba wenza ntoni omele uyenze.
1 - Gcina iQumrhu lakho eliPheleleyo
Kuqikelelwa ukuba amandla ama-3 ukuya kuma-6 amaxesha omzimba womzimba aqhutywe ngaphesheya kweedolo xa ehamba. Ngamanye amagama, ukuphakama kwesisindo ngamapounds e-10 kwandisa amandla emadolweni ngama-30 ukuya kuma-60 iipawi ngesinyathelo ngasinye esithathiweyo xa uhamba.
Amandla emlanjeni, ngokuphindaphindiweyo, amaxesha amathathu ubukhulu bomzimba. Ukulahlekelwa isisindo kunciphisa uxinzelelo kumalungu akho.
2 - Ukuzivocavoca rhoqo kunye nokuthatha inxaxheba kuMsebenzi wokuSebenza rhoqo
Ukufumana impilo ehambelanayo yempilo, kunconywa ukuba abantu benze imizuzu engama-30 yokuzivocavoca ngokulinganiselayo ubuncinane iintsuku ezingama-5 ngeveki.
Yinyaniso echanekileyo yokuba ukuzivocavoca rhoqo kunempilo . Amanqanaba amancinci omzimba anokuncedisa, ngokutsho kweziphumo zophando. Kungcono ukufumana umsebenzi ngokuchasene nokuba akukho msebenzi.
3 - Khusela amaQela akho
Kukho imigaqo emininzi yokukhusela , eya kulandelwa, iya kunceda ukugcina amandla nokugcina umsebenzi ohlangeneyo. Iingcebiso zilula, kodwa kufuneka ukhumbule ukuhamba kakuhle kwaye uqaphele imiqondiso yomzimba (umz., Intlungu). Ubume bokuhle kunye neendlela ezifanelekileyo zomzimba zibalulekile kuba ukukhusela amajoyina akho kuyinto ebalulekileyo ekukhuseleni i-osteoarthritis.
4 - Gwema uxinzelelo oluphindaphindiweyo kwiiNgxube
Imiqondiso yokuxinezeleka ngokuphindaphindiweyo iquka ukuphindaphinda okungenakuphazamiseka komsebenzi okanye ukunyakaza, ukungaqhelekanga okanye ukungahambi kakuhle, ukunyamezela, ukungahambi kakuhle, kunye nokukhathala kwemisipha. Ezi ziqhelo zihlala zidibene nomsebenzi wakho. Zama ukufumana izisombululo kwindawo osebenza kuyo kwaye ugweme ixesha elide lokuxinezeleka.
5 - Ukuphulaphula ubuhlungu bakho
Esi siphakamiso sibonakala sibala, kodwa abantu abahlali besenza njalo. Ukufunda ukujonga intlungu njengesigxina sokuba uyayigqitha kwaye ixesha lokuphumla lifuna imizamo yokuzimela. Ukuphumla nokuhlalutya kunye nomsebenzi kulungelelanise amaqela aphilileyo.
Inxalenye yolawulo lokuzilawula ukufundela ukuba ungasebenzisi ngaphezulu kwamalungu akho kwaye ufunde ukungawuchukumisi umda wakho. Cinga ukuba intlungu ifana nomqondiso wokuma .
6 - Gwema ukulimala kumalungu
Ukulimala kwangaphambili kokubambisana kuqwalaselwa njengesisifo esiqhelekileyo se-osteoarthritis. Kwamalungu athatyathwa ngokungalungelelaniso okubangelwa yingozi, i- carticlage ye-articular igqoke kwaye i-osteoarthritis ingaqala ukuphuhlisa. Gwema ukulimala xa kunokwenzeka-kwaye ukuba uyalimaza intsebenziswano , khangela unyango ngokukhawuleza.
> Imithombo:
> I-Osteoarthritis: Yintoni Eyibangela? Arthritis Foundation.
Amacandelo okuLungisa noLawulo lwe-Osteoarthritis ye-Hip neKnee. Ukusebenza ngokugqibeleleyo kunye noPhando - I-Rheumatology Clinic. Fe bruwari 2007.
> Isicwangciso soKhusela i-Osteoarthritis. I-International Journal yeTissue Reactions. Dieppe. P. et al. 1993.