4 Iindlela ezilula zokugcina uphelele kwaye uphelele ixesha elide
I-Osteoarthritis , ebizwa ngokuba yi-arthritis, iyona ndlela eqhelekileyo ye-arthritis ethintela ngaphezu kwezigidi ezingama-30 zaseMerika.
Abantu abafumene i-osteoarthritis badla ngokuxhalaba malunga nesimo esiqhubekayo sesifo kwaye bazibuze ukuba ngaba olunye usuku luya kupheliswa lufuna ukutyunjwa ngokutsha . Ngokwenza iinguqu ezimbalwa, utshintsho olulula ebomini bakho, unokuziphepha kakhulu ezi nkxalabo.
Nazi ezinye izilungiso ezine ezilula ezinokukunceda:
1. Phula umthamo
Ukunyanyiswa komzimba ngenye yezinto ezibalulekileyo ezibangela ukuqhubela isifo se-arthritis. Isizathu sisilula: uxinzelelo olungakumbi olubekwe kumajoyina asele anakele, ngakumbi ukuvuvukala kuya kuba. Ngokudlulayo kwexesha, oku kunokunyusa ukunyaniseka kwesiseko sokubambisana, ukunyuka intlungu kunye nokuphazamisa ukuhamba komntu kunye nenqanaba lokunyakaza .
Ngokulahlekelwa ngamaphesenti amahlanu ukuya kwi-10 omzimba womzimba, abantu baya kubakho ukukhululeka okukhulu kweempawu zabo. Kwaye, nangona usebenziso olunzima ngamaqhinga azinzima, kukho iindlela ezininzi zokuzivocavoca ezifanelekileyo kubantu abane-arthritis. Ezi ziza kugxila kwizinto ezintathu zokusebenzisa:
- Izenzo zokuhamba ezihamba phambili ezingenziwa rhoqo imihla
- Ukuqinisa umzimba owenziweyo yonke imihla
- Ukunyamezela kwenziwa kwimizuzu engama-20 ukuya kwezi-30 kathathu ngeveki
Ukulahlekelwa kwesisindo kuya kubandakanya utshintsho ekudleni kwakho okubandakanya ukunciphisa amafutha azalisiweyo, ukuthambisa ngokulinganisela kwee-carbohydrate, nokukhutshwa kweetyuwa, kunye noshukela.
I-dietician inokukwazi ukukunceda ukulungiselela isicwangciso sokutya esinozinzileyo, esilungeleleneyo sokunciphisa loo mapaundi angaphezulu.
2. Shintsha imisebenzi yakho
Umgaqo ulula: ukuba uziva uhlungu xa wenza umsebenzi, akulungile. Ngoxa unako ukuqinisa izihlunu ezithile ukuze uncedise ukuxhamla amanxeba abuhlungu, akufanele uzingcolise ngokugqithiseleyo.
Ekugqibeleni, unokwenza umonakalo omkhulu kunokuba luhle.
Kukho amaxesha apho kuya kufuneka ukuba utshintshe imisebenzi yakho yemizila ukuze ulondoloze ukuhamba kwakho. Umzekelo, imidlalo yempembelelo ingaba yinto enokuyolisayo, kodwa umonakalo onokubangela unokunceda kuphela ukukhawuleza ukuqhubela phambili kwe-arthritis.
Ukuba ujongene nale nyaniso, zama ukugxila ekufumaneni imisebenzi echaphazelekayo ongayinwabela njengokuba uhamba ngebhayisikili, ukubhukuda, i-kayaking, ukunqumla i-skiing, i-rowing, rollerblading, pilates kunye ne-yoga. Ukuthengwa kwezicathulo ze-NordicTrack kunokuba nzima kodwa kuya kukuvumela ukuba uvuse imfucu ephilileyo ngaphandle kokunyanzeliswa okungenasiphelo emagqabeni akho, ngamadolo, nasezintanjeni.
Ukuba, ngakolunye uhlangothi, uphila ubomi obuninzi bokuhlala, unokufuna ukuqala ngokudibana nomgulana womzimba . Ingcali inokukufundisa indlela yokulula ngokukhuselekileyo kunye nokomeleza amalunga angakhuselekanga kwaye ikunikeze inkqubo ehleliweyo ekunciphiseni ngokukhawuleza ukuba usebenze ngokuqhelekileyo.
3. Sebenzisa iMithi echasayo
I-arthritis ichazwa njengokutshitshiswa kwamajoyina. Ngoko ke, kunengqiqo ukwenza konke onako ukunciphisa ukuvuvukala okungenako ukunceda kodwa ukukhawuleza umonakalo odibeneyo.
Ukuba ugqirha wakho sele usemisele imishanguzo yokunyanga iintlungu ezixhamlileyo, zithatha njengoko zichazwe.
Ukuba akunjalo kunye nentlungu echaphazela ukuhamba kwakho okanye ukugcina ebusuku, thetha nodokotela wakho malunga nokukhethwa kwemithi kunye nokungagunyazisiyo. Phakathi kwabo:
Ama-analgesics asetyenziselwa ukukhululeka kwentlungu kwaye iquka iTylenol (i-acetaminophen), i-opioid yemithi, kunye ne-opioid ye-atypical ebizwa nge- Ultram (tramadol) .
Izidakamizwa ezichasene nezidakamizwa (non-steroidal anti-inflammatory drugs) (NSAIDs) zisetyenziselwa ukunciphisa ukuvutha kunye nentlungu kwaye zibandakanya i-aspirin, Advil (ibuprofen), i-Aleve (naproxen), kunye neCelebrex (celecoxib).
- I-Corticosteroids inezidakamizwa ezinamandla ezichasayo ezithathwe ngomlomo okanye zijojowe ngqo kwi-joint joint.
- I-acid ye-Hyaluronic ivela ngokwemvelo emzimbeni kwaye inokufakwa kwi-joint njengento yokuxakeka kunye ne-lubricant.
4. Sebenzisa iCandelo leNkxaso
Abantu abane-arthritis baya kuthintela ukuhamba ngezincedisi kuba babenza bazive bekhulile kwaye bebuthathaka. Kodwa inyaniso kukuba abantu abenza njalo bahambahamba ngaphantsi ngenxa yokuba bengenakuhlala bezinzileyo okanye besaba ukubeka isisindo kwi-joint joint. Ngaloo ndlela, ukuphepha ezi zixhobo zingenza imeko yakho ibe yimbi ngakumbi.
Izixhobo ezixhasayo azisekho kumacandelo kunye nabahambahambayo. Abantu abanama-arthritis emadolweni ngamanye amaxesha banokubuyela kwisixhobo esaziwa njenge- loloader brace eyanceda ngokukhawuleza uxinzelelo kwicala elona lonakalisiweyo lombutho. Kukho abahambahambayo ( abaqhubi ) abavumela ukuba uhambe ngokukhululekile ngaphandle kokuhambelana nokuqala komgcini ohamba phambili.
Nangona ezi zixhobo ezintsha zingasebenzi kumntu wonke, kunokufanelekile ukuthetha nodokotela wakho ukuze ubone ukuba ngaba kukhethiweyo okufanelekileyo kuwe.
> Umthombo:
> Amacandelo okuLawula nokuLawula izifo. "Osteoarthritis." Atlanta, Georgia; hlaziywa ngoJulayi 6, 2017.