Lawula Indlela Yakho Yokuphila Ukuze Ugcine Umqolo Wakho
Njengoko igama libonisa, isifo se-diserative disc (ininzi) kwinkqubo enxulumene neminyaka eqhubekayo emgodini wakho apho umkhombisi wokumangalisa okhoyo phakathi kwe-vertebrae yamagqabi (amathambo) esondelene nawo.
I-DDD, njengoko idla ngokubhekiselele kuyo, ngokuqhelekileyo isiganeko sokuqala kwisiguqulelo esinokubangela ukuba i-arthritis, kunye neengxaki ezinjenge- spinal stenosis .
Nangona ukukhusela kungenakwenzeka ngokusemthethweni-phantse wonke umntu uvelisa ubuncinci ubuncinane bokuguquka komgudu-ungayenza ukulungiswa kwendlela yokuphila ukuze uncede ukucotha ukuqaliswa kwezi ngxaki ezinokuba nzima.
Iimpawu zokuthintela izifo zeDis
Okokuqala kwaye kubaluleke, kubalulekile ukuba uqaphele ukuba ukuphunyezwa kweendlela zokuphila kuza kubandakanyeka inxaxheba ekusebenzeni.
Ngamanye amazwi, akukho pilisi ngaphandle apho iya ku thintela i- DDD yakho. Isitshixo sokunciphisa isantya apho ukuguqulwa kwamanzi okutshatyalaliswa kwamanzi omhlaba okukhula kuncinci malunga neepilisi-ukuphuma kunye nokunye okuninzi malunga nokunciphisa imiphumo engena ngemihla kunye nokuphuma kwimihla kunye neenxalenye.
Oko kwathiwa, izibonelelo kunye neyeza zonyango ezomelezayo kunye / okanye ukondla inkqubo ye-musculoskelet in general ingabamba indima ekugcineni ingqibelelo yengxoxo yakho yomthambo. Siza kuthetha ngakumbi malunga nalo mva kwinqaku.
Okwangoku, ukuba uziva ulahlekile malunga nendlela yokunciphisa i-disenerative disease kwi-bud, ungesabi. Kule nqaku, ndiya kuhamba kwiindlela eziqhelekileyo eziqhelekileyo zokuthatha uxanduva lobomi bakho bempeni njengoko luhambelana neDDD.
Hlala Ubomi obusebenzayo kwaye zibandakanye nokuzivocavoca
Buza nayiphi na ingcali yomnxeba malunga nento enye ongayenza ukukhusela ii-disk zokuhlaziya kwaye mhlawumbi baya kukuxelela ukuba usolule.
Ngokwenene, oku kuguqulela ukuthatha amacandelo akho ngokusebenzisa uluhlu olupheleleyo lokunyuswa kwaye wenze rhoqo njalo.
Into yesibini eyona nto inokubangela ukuba bayakubonisa ukuba bayomeleza imisipha yenu, ingakumbi imva kunye neyomqobo (esiswini).
Kwaye ekugqibeleni, mhlawumbi baya kukukhokela ukuba ufumane umsebenzi oqhelekileyo we-aerobic, ngokuhamba njengokukhetha kuqala.
Oko kwathiwa, kukho iimbalwa ezimbalwa kunye nezilumkiso omele uzazi ngazo. (Nceda sicela umguqirha wakho womzimba okanye ugqirha ngolwazi olungakumbi, ngokunjalo.)
Okokuqala, njengoko kukhankanywe ngasentla, ukuba ukuhamba akukuniki intlungu, zama ukuyifaka kwinkqubo yakho rhoqo. Ukuhamba kulula kakhulu kumalungu onke, kodwa kusenceda ukwandisa ukujikeleza kunye nokunyamezela komzimba, kwaye kukulungile entliziyweni yakho. I-American Council kwi-Exercise icebisa ukuthatha uhambo olu-30 ngomzuzu (okanye enye imisebenzi ye-aerobic) malunga nama-5 ngamava ngeveki njengendlela yokuxhasa ngokubanzi impilo yakho.
Kodwa ukuba ukuhamba kungabangela intlungu, ukusebenza emanzini kunokubonelela okunye. Njengoko utshintsho olusenokuba yinkqubela, inkqubela edibeneyo inokuthi ibe ngethuba elithile libe "ithambo elithambo," oko kuthetha ukuba i- dis kunye nokuxhatshazwa kwayo kwamandla. Kule meko, ukusetyenziswa komhlaba kusenokwandisa intlungu.
Ukusebenza emanzini kukukhulu kuba kuthatha umthwalo omkhulu ngaphandle kwe-equation. Uninzi loluntu lunika iiklasi zokuqhuba amanzi kumanqanaba amanqanaba obunzima; tshekisha lakho ukuze ufumane ithuba elifanelekileyo.
Okwesibini, unokudinga ukunciphisa okanye ukuphepha ukuphazamisa nokuguqula izenzo xa usebenza. Oku akusizathu sokunqumla umsebenzi, kodwa ungadinga ukuhlaziya inkqubo yakho kunye nelayisenisi, oqeqeshiweyo ukuba uqiniseke ukuba ayiqhubeki ukuphuhliswa kweDDD yakho.
Okwesithathu, ungene kumkhwa wokusebenzisa ifomu elungileyo xa usebenzisa (jonga i candelo elilandelayo ngolwazi olungakumbi). Umsebenzi, uqeqesho kwaye ngokukodwa, ukuqeqeshwa kwamandla, kulunge nje ukuhamba kwakho kunye nokulungelelaniswa.
Ukugcina ifomu elungileyo kunceda ukunqanda intamo nentamo.
Sebenzisa Ifomu elungileyo kunye ne-Employ Body Mechanics
Akukho ngxoxo malunga nokuzivocavoca kuphelile ngaphandle kwengxoxo malunga nomatshini womzimba kunye nefomu elungileyo. Ukufunda malunga nalezi - kunye nokuziqesha, ngokuqinisekileyo-kunokuhamba ixesha elide ukugcina ulungelelwano olufanelekileyo phakathi kwamathambo aquka amalungu akho; Oku kuyintloko yokunciphisa ukuguqulwa kokuguqulwa kwexesha elide.
Ukukhumbula ingqondo yakho yindlela enhle kakhulu yokwenza ibhalansi phakathi kwamaqela omzimba ayenzelwe ukuhambisa loo malungu. Ukuba awuzange ukwazi, ukulinganisela kwemisipha yenye yeqela elincinci elincinci lokucoca kunye nokucwina umgangatho wobumnandi kuba kunceda ukunciphisa okanye ukuphepha uxinzelelo olungapheliyo kumalungu. Ukungabikho kwemilinganiselo ye-muscle kuwo wonke umzimba ngokuguqulela ukunyuka okubhaliweyo kunye nokukhawula, oku kuthi, njengoko kuchazwe ngasentla, nguyena mlandeleliso oyintloko kwi-arthritic, utshintsho olusenokuba lukhuni olwenzekayo emthonjeni njengoko sikhula .
Ngelishwa, abantu abaninzi abazenzi umzamo wokufunda ngomatshini wabo womzimba. Kubo, mhlawumbi kube lula kunye / okanye ngakumbi ukulungelelanisa indlela efanayo endala,
Imilenze, izilwanyana ze-hip kunye nesifuba se-pelvic banamandla abakhuthaza ukuhamba phambili . Nangona ubandakanyeka esikhundleni sendawo enesicathulo somzimba xa usenza ukunyakaza okuqhelekileyo kufuna umgudu ongakumbi, yindlela enhle kakhulu yokuthatha uxinzelelo kwiidiski zakho.
Ukunikezelwa konke oko, umgaqo obalulekileyo wesondlo wokukhusela iidiski zakho kwingozi kunye nokuguqulwa okulandelayo kukugwema ukuthembela kakhulu emthonjeni xa wenza umsebenzi onzima. Le ngcebiso yenkcazo inokusebenza kwimisebenzi emininzi, kubandakanya ukulima , ukunyuka kwezitebhisi, ukuphakamisa izinto, nokugcina isimo esifanelekileyo xa uhleli kwikhompyutha. Kuyikhono elihle lokusekela ngokufanelekileyo ukufaneleka ukusetyenziswa kwimpilo yakho yemihla ngemihla.
Indlela efanelekileyo yokufumana isibambiso kwifomu elungileyo kukuthatha ii- Pilates okanye i-yoga . Zombini iindlela ziqeqesha umzimba kunye nengqondo ukuba ihlale ilungelelaniso ngelixa lihamba. Olu qeqesho, njengokuthi "sebenzisa imilenze yakho kwaye ungayilindelanga", ungasetyenziselwa kwezinye izinto, ngokunjalo, ekuhambeni ukuya kwindawo yokugcina indlu nokunye.
Yeka Ukubhema. Kulungile Kodwa, Musa ukuQala.
Kuyaziwa ukuba ukutshaya kunxulumene neengxaki ezininzi zezempilo. Kwaye i-disc degeneration iphakathi kwabo.
Izifundo zibonisa ukuba ukutshaya icuba kuphazamisa ii-disc ngendlela engaphezu kweyodwa, kunye nakwezinye indawo. Umzekelo, isifundo se-2015 esashicilelwe kwiphepha le- PLoS sithole ubuncinane iindlela ezimbini zokutshaya ukutshabalalisa ii-diski: Akungathi nje kuphela ukunciphisa umsebenzi wokwakhiwa okwenzekayo kwimida ye-disc, kodwa igalela imithambo yegazi, eyenziwa ukuhambisa izondlo kwi-disc.
Umkhwa wokutshaya ungenza ukuba ubuhlungu bakho bubuyiswe buhlungu. Isayensi isasebenza kule nto, kodwa ngokuqhelekileyo, kukholelwa ukuba ukutshaya kwandisa ubuhlungu beengxaki. Ngokomzekelo, uphando lwango-2016 lufumene ukuba abantu ababhemayo abasebenza ngokugqithisa okukhulu bafuna intlungu eninzi iyanciphisa i-post-operative ngaphandle kwabangabhemi.
ababengabhemi.
Hamba uze Ugcine Ubunzima bakho obufanelekileyo
Ukuba awukho kwisisindo sakho esihle, cinga ukufika apho.
Kwabaninzi bethu, oku kulula ukutsho kunokuba kwenziwe. Kodwa ukuthwala ubunzima emzimbeni wakho kuthetha ukuba uxinzelelo oluncinci lubekwe kwiindawo zakho kunye neediski. Uphando olupapashwe kwi- International Journal of Obesity lufumanise ukuba abantu abane-BMI ngaphezulu kwe-25, ekwahlula umntu ngokugqithiseleyo kodwa engapheliyo, kwandisa umngcipheko we-lumbar disc degeneration. Abaphandi bongezelela ukuba ukugqithisa kakhulu kuncinci kubangelona bungozi kwimpilo ye-disc.
Ukubetha Ukulinganisela Phakathi Kwemisebenzi Yobunzima Yomsebenzi kunye Nokungahlali
Yintoni oyenzayo kwimicimbi yomsebenzi kwimbuyiselo yakho kunye nokukwazi kwakho ukuphuhlisa iDDD. Oku kubandakanya abantu abavela kuzo zonke iindawo zokuphila, kwabo bahlala kwiikhompyutheni kubaqeshwa bezandla.
Uninzi lweengcali zithi imisebenzi engasondelanga okanye efuna ukunyamekela ngokwenyama ikunika ithuba elihle lokukhusela okanye ukunciphisa ukuguqulwa kwamanzi omzimba.
Ukuba uhlala ehleli, mhlawumbi ungakheli amandla amaninzi. Kodwa izihlunu ezinamandla zinokukunceda uxinzelele iidiski zakho. Ngaphezu koko, ubuthathaka bomzimba bunokukhuthaza ukuxhatshazwa kwemisipha, kwaye oku kudla ngokubangela intlungu.
Ukuba unomsebenzi obhaliweyo wemisebenzi, ngakolunye uhlangothi, ingakumbi ukuba ungagcinanga inkqubo yokuqeqesha amandla angaphandle komsebenzi, unokuba luncedo ngakumbi kunye nokugqithisa.
Ngenxa yezi zizathu nangaphezulu, iingcali zisitshela ukuba xa kunokwenzeka, sifanele sizame ukulinganisa ukulinganisela phakathi kokuzikhandla komzimba nokugqiba ukungasebenzi.
Thatha indlela yokutya
Njengoko kuchazwe ekuqaleni kweli nqaku, ukuthatha izongezelelo kunye neyeza zonyango akuyona indlela yokuthintela okanye isifo se-disenerate slow down from development. Ngaphandle koko, inzululwazi ayizange ifikelele kwiinkqubo ezithile zeDDD ezinokuthi ziphendule kakuhle ukuthatha iipilisi, okanye ukutya ukutya okuthile, malunga naloo nto.
Kodwa ukusebenzisa ukutya kunye nezinye izongezo, kubandakanywa nemifuno, ngendlela epheleleyo inokuthi ingene ngqo ngqo kwi-disks yakho. Unokucinga ngeendlela zokutya okunomsoco ngokwecebo lobuchule kunokuba unyango okanye iindlela ezithile zokuthintela.
Ukutya kunye nezongezelelo ezixhasa inkqubo ye- musculoskelet inganceda ukugcina iidiski zakho. Mhlawumbi o luncedo kakhulu yi-vitamin D.
Ucwaningo olwenziwa ngo-2016 olubandakanya izigulane ezili-110 ezine-disenerative dis disease zifumanisa ukuba loo phantse ibe malunga ne-vitamin D. (Abaphandi bathi ezinye izifundo-ikakhulukazi ezivandlakanya iintlobo zabantu-ziyafuneka ngaphambi kokuba zikhuthaze ngokuqinisekileyo i-vitamin D, nangona kunjalo.) Kwezinye iinjongo, i-vitamin D idibene nokunciphisa ingozi yokuphulwa komzimba.
Esinye isicwangciso sesondlo kukuzama ukunciphisa inani lokuvuvukala emzimbeni. Iingcali zenzululwazi zisacacisa indima echanekileyo yokuvuvukala kuphuhliso lweDDD. Ngaphambili, bekucingelwa ukuba ukuvuvukala kwaba nemiphumo emibi kwidiski; kodwa ngoku kutshanje, ubungqina bubonisa iindima ezincedisayo zokuvuvukala. Uphononongo luka-2015 lubone ukuba ukuvutha kugalelo kwi-homeostasis yeesisu. Khumbula kwisayensi yesikolo sakho se-homeostasis yindlela yomzimba yokuhlala ngokulinganisela, ngoko ke, ukugcina impilo.
Khusela i-DDD kwi-Old Fashioned Way
Ngokomlinganiselo, ukuba ufuna ukukhusela ukuhlala kakuhle kweengcingo zomgogodla kwixesha elide, cinga ukuba uhambe kude nekhompyutheni rhoqo, ugcine inkqubo yokuhamba kunye nokwelula, ukutya ukutya kunye nokusebenza kunye nodokotela kunye / okanye ogqirha ukulungiselela indlela yokuphila kwiinkcukacha zakho.
> Imithombo
> Chiang, H., et. al., Impembelelo yoTuba ukubhema kwi-Pain Postoperative Pain: A Study Outlook. Resin Res Phatha. Matshi 2016.
> Elmasry, S., kunye. i., Imiphumo yoTuba ukutshaya kwi-Disgeneration ye-Disc Intervertebral: I-Finite Element Study. PLoS One. Agasti 2015.
> Liuke, M. Disc ukuguqulwa kwe-lumbar spine malunga nokugqithisa. Int J Obes. Agasti 2005.
> Molinos, M. Ukuvuvukala kwi-disvertebral dis disceneration kunye nokuhlaziywa kwakhona. J R. Soc Interface Matshi 2015.
> Zolfaghari, F., kunye. al., Uphando lwe-Vitamin D Isimo kwizigulane ezinezifo ezixhatshazayo. I-Asian Spine Journal Ngo-Oktoba 2016.