Kungaba nzima ukujamelana neempawu ze-osteoarthritis eziphazamisa imisebenzi eqhelekileyo yokuphila kwansuku zonke . Indlela engcono yokujamelana nokukhawuleka komzimba kukuba ukwazi ukwenza konke onokukwenza ngokwenza intlungu kunye nokuphucula umsebenzi. Kukho izenzo eziza kuphucula amandla akho okuhlangabezana nazo. Funda uluhlu uze uzibuze ukuba wenza izinto ezilungileyo.
Ukunyamekela Impilo Yakho
- Yazi ukuxilongwa kwakho. Qaphela iimpawu zokuqala kunye neempawu ze-osteoarthritis. Xhumana nogqirha malunga neempawu eziphawuliweyo kwaye ufumane ukuxilongwa ngokuchanekileyo .
- Landela isicwangciso sonyango. Emva kokuba ufumene unyango kwaye unqumile kwiinketho zokonyango , xhobela isicwangciso sonyango.
- Hlola iindlela zokonyango. Hlola kwaye ngokuphindaphindiweyo uphinde uphonononge iindlela zakho zokonyango kunye nodokotela wakho. Ngaba uye waqwalasela zonke iindlela zokunyanga ? Ngaba uke wazama ukujova , ukunganyangeki kweziyobisi, unyango oluthile kunye nokutyunjwa ngokubambisana?
- Khusela amajoyina akho kwaye ugweme uxinzelelo olungaphezu kwexesha kunye noxinzelelo kumalungu akho. Cinga ukugqoka inkxaso okanye i-orthotic. Sebenzisa izixhobo zokuncedisa kunye nezixhobo ezifanelekileyo xa kufuneka.
Ukunyamekela Umzimba Wakho
- Hlala uqhubeka. Musa ukuwela emgodini wokuhlala. Ukuzivocavoca rhoqo kunye nokuzilolonga kuzakuphucula ukukwazi kwakho ukujamelana nentlungu kunye nokunciphisa. Uluhlu lweentshukumo zemihla ngemihla kunye nokuqulunqwa kwemisebenzi kufuneka kufakwe kwixesha lakho.
- Yidla kakuhle kwaye uthathe i-multivitamin yansuku zonke impilo engcono. Kubandakanywa i- antioxidants ekudleni kwakho iye yafunyanwa njengenzuzo kwizigulane ze-osteoarthritis. Ukugcina ubunzima obuphilileyo kuya kunciphisa uxinzelelo kumalungu akho.
Nakekela Ingqondo Yakho
- Jabulela imisebenzi yokuzonwabisa. Musa ukuvumela intlungu yesigqibo kwaye uchaze ubomi bakho. Yenza ixesha lokuzilibazisa oyithandayo, nokuba uphulaphula umculo, ufunda, udlala neefilesi yakho, okanye ubukele i-movie.
- Ungakulibali ukuzithoba: uthinte iinwele zakho, ukuhamba nge-pedicure, i-massage, unyango lwe-spa. Yenza umzamo wokuziva ulunge.
- Hamba uze utshintshe iindawo ezikufutshane nawe, nokuba ngaba nje uhambo lomhla. Utshintsho lweendawo ezibonakalayo luyakwenza ukuba nomoya oncomekayo kwaye ukhulule uxinzelelo.
- Uncedise intsapho kunye nabahlobo ukuba baqonde into enzima kakhulu kuwe. Cela uncedo xa ufuna. Ngeke ukwazi ukwenza konke okwenzileyo ngaphambi kwe-osteoarthritis kodwa kufuneka wenze oko unako xa unako.
- Yenza ulungiso kumsebenzi wakho ukuba kuyimfuneko. Cela ishedyuli yomsebenzi eyahlukeneyo okanye isikhundla sokukhanya.
- Gcina idayari okanye iphephandaba . Inokukunceda ukhumbule izinto ukuba uxele ugqirha kwaye unokukuvumela ukuba uphume ukuxhalabisa.
- Fumana inkxaso apho ungayifumana khona. Kukho amaqela enkxaso ye-intanethi kunye namaqela enkxaso yendawo. Zizenzele nabantu abaqondayo okokuqala ngento ohamba ngayo. Unokufumana iindawo ezintsha zokuphila ngokujongana ne-osteoarthritis.
- Musa ukulibala ukuphumla kunye nomsebenzi . Nangona kubaluleke kakhulu ukuba uhlale usebenza, kubaluleke kakhulu ukuba ufumane ukuphumla okwaneleyo. Ukulinganisela kukufuneka kugxininiswe.
- Ukuphucula ukulala kwakho . Ukufumana ubuthongo obuhle kunokunciphisa ukukhathala kwakho, ngelixa ulala ubuthongo kwaye uphuthuke intlungu. Yenza indawo yokulala ibe yindawo ebuthongo yokulala kwaye wenze imikhwa emihle eyokukunceda ufumane ukuphumla ebusuku.
- Hlala unolwazi. Yazi malunga ne-osteoarthritis. Gcina kwangoku kwiindaba ze-osteoarthritis. Umntu onokuthi, ukuba unolwazi olufanelekileyo kwaye uyamkela ubomi ngezenzo ezintle, usebenza kakuhle.
Imithombo:
Indlela Yokuzinakekela Ngayo. Arthritis Foundation. 8/12/2007.
I-Arthritis Self Management: Okufuneka Ukwazi, i-Arthritis Foundation, ifumaneka ngomhla we-12 / 30/15.
Impembelelo ye-Osteoarthritis ye-Knee. AAOS. 4/2003.