Ukujamelana Nokukhathala KwiArthritis Engapheliyo
Kukho uluhlu olungapheliyo lwezinto zokwenza oku kubonakala ngathi. Ufanele uqale kuphi? Xa ucinga ngoku, konke ofuna ukukwenza kubuyela ekulala. Awunawo amandla adingekayo nje ukuze ungene kuyo. Kutheni uvakalelwa ngale ndlela? Kunjengokuthi kukho intshaba ekulweni nawe-kwaye utshaba lukhathala .
Ukujongana Nokukhathala
Ukukhathala kuyimpawu ebalulekileyo yeendlela ezininzi ze- arthritis evuthayo .
Ukukhathala kungabangela ukuphazamiseka ngokukhethekileyo xa isifo sisasebenza kwaye sichaphazela kakhulu ubomi bemihla ngemihla.
Unobunzima obuninzi obusebenzayo bufumana abantu abane- arthritis kunye nezifo ezihambelanayo . Xa unesifo samathambo esingapheliyo, umgudu ongezelelweyo wokufuneka ufeze imisebenzi eyimfuneko ebandakanya ukuhamba kunye nokuhamba kwamathayi ngaphezu kwakho komntu onempilo. Ukunyakaza kunokuba nzima kunene ekuseni xa ubunzima bubunzima.
Isifundo sibonisa izifo ezichaphazelayo
Olunye uphando olubandakanya izigulane ze- rheumatoid arthritis lubonisa ukuba:
- Iipesenti ezingama-79 zinezinga elithile lobunzima ekusebenzeni imisebenzi yasendlini ezifana nokucoca
- Ipesenti ezingama-68 zinenkathazo yokugqoka imisebenzi efana nokuhlanganisa ama-shoelaces okanye ukwenza amaqhosha
- Amaphesenti angama-64 abe nobunzima ukukhupha i-short flight of stairs okanye ukuhlamba
ImiSebenzi ethathwe ngokungenakunikwa ngabantu abaphilileyo idinga umzamo okhethekileyo, ukucinga kwangaphambili, kunye nokuxhomekeka kwabanye kubantu abaphila nge-rheumatoid arthritis.
Ukukhathala kunokuthathwa njengento ebalulekileyo yokuphila kwimihla ngemihla. Ukukhathala kuyisixwayiso ngomzimba ofuna ukuphumla. Ngaphandle kokukhathala njengesalathisi, unokuzibangela ukuba wenze okungakumbi kwaye ubangele umonakalo emzimbeni wakho kunye namalungu akho .
Yintoni Ebangela Ukukhathala Nge-Arthritis?
Kukho izinto ezininzi ezibangela ukukhathala:
- Umsebenzi wesifo : Ukukhathala kungabangela isifo ngokwalo. Ukukhathala yimbozi eyaziwayo ye-arthritis kunye nezifo ezihambelanayo kwaye iba yinkathazo enkulu kwixesha lokutshatyalaliswa kwemisebenzi yesifo. Ukukhathala kungumphumo wempendulo yomzimba kwizinto ezikhishwe kwigazi ngamaseli omzimba asebenzayo.
- Ukungasebenzi : Ungase ube nokhathala ngakumbi xa uhlala. Ukuchitha ixesha kumsebenzi olula kunokuhlala kuhlala kunokunciphisa ukukhathala. Mhlawumbi uye wancipha ukunyakaza njengemisebenzi eqhelekileyo kunzima kwaye kubonakale kubangela ukukhathala nentlungu . Nangona kunjalo, kufuneka uqaphele ukungasebenzi.
- Ubuthongo bokulala: Intlungu kunye nokuphazamiseka kwesifo se-arthritis kukhokelela ekuphazamiseni iindlela zokulala zabaninzi abagulayo. Olunye uphando lwe-arthritis lubonakalise ngaphezu kwesigamu sabathathi-nxaxheba bekhalaza ngokuphazamiseka okanye ukunciphisa imiyalezo yokulala ngenxa yesifo sabo.
- Izinto ezithintekayo: Umntu unokuphelelwa amandla ngenxa yokuba bazivakalelwa njani ngokwasemzimbeni nangokomzimba. Imiva yokudandatheka, ukuxhalaba, ukukhathazeka, okanye ukungonwabi kunokuba yimithombo yokuphelelwa amandla.
- I-anemia: Inombolo ephantsi yamaseli obomvu kunye / okanye i-hemoglobin iyaqhelekileyo kubantu abanesifo samathambo esingapheliyo. Ukukhathala kungaba nomphumo wenyama we-anemia. Ubunzima bokukhathala buxhomekeke ekuxhaseni kwemoya yobunzima.
- Amachiza: Amayeza asetyenziswa ukudala utshintsho lweekhemikhali emzimbeni kwaye ukukhathala kungabangela umphumo osecaleni. Njengawo nawuphi na umphumo wecala, inqanaba lokukhathala liba ngumthi othile okanye umthamo oxhomekeke kuwo.
- Ubuthakathaka : Xa ukhuluphele, kuthatha amandla amaninzi ukuba uhambe kwaye unokuba neengxaki ezininzi nge-apnea yokulala nokuphazamiseka kokulala.
Ukujamelana Nokukhathala
Izimpendulo ezibalulekileyo ekukhathala ziquka:
- Qhubeka Uhamba : Nciphise ukungasebenzi ngokugqoka i-pedometer okanye ibhendi lokuzivocavoca, ngokukodwa okukukhuphayo xa ungasebenzi. Ukuthatha inxaxheba ekusebenziseni rhoqo kunokuncedisa ukunciphisa iimpawu zentswelo engapheliyo. Xoxa ngeendlela ezifanelekileyo kunye nogqirha wakho okanye umphathiswa wezonyango.
- Ingqondo: Ucwaningo luye lwabonisa iingenelo zokunciphisa uxinzelelo kunye nokuxinezeleka xa unesisu. Khangela kwi- cognitive-behavioral therapy kunye neendlela zokunciphisa uxinzelelo. Unokuhlola i-yoga okanye i-tai-chi uze ufumane izibonelelo zomsebenzi wokukhanya okuqhelekileyo kunye nokusebenzisa ingqondo.
- Iimviwo zexesha lokuphumla: Ukuphumla isisombululo esicacile ngakumbi sokujongana nokukhathala. Xa umzimba ubonakalisa ukuba ufikelele kumda wenyama, i-short nap or sleep sleep is impendulo efunekayo. Ngokuphendula ngexesha lokuphumla, unikezela umzimba ithuba lokuphinde uphinde ulawulo.
- Nceda abanye : Vumela abahlobo bakho, iintsapho kunye nabo basebenzisana nabo bazi ukuba ngamanye amaxesha kuya kufuneka ukhusele amanqanaba akho wamandla kwaye unokufuna uncedo ngezinye iziganeko.
- Yidla kakuhle : Lumkela into oyidlayo kwaye ukhethe ukutya okunomsoco owanikezela uluhlu olupheleleyo lwezondlo ezinempilo. Ukuba ukhuluphele, sebenzisana nesondlo sokutya ngokufanelekileyo ukuze uphumelele isisindo esifanelekileyo.
- Ucwangciso: Ukucwangcisa, ukucwangcisa imisebenzi, kunye nokuziququzelela kunokuncedisa ukunciphisa ukungenelela kokukhathala. Ukunciphisa inani lezinto ezinzima, ukuvumela ixesha lokuphumla elingaphakathi, kwaye ukuhlala kushintshana kunokunceda ukugcina amandla.
- Ukuqwalasela phambili: Izinto eziphambili kuqala zikunceda ukuphelisa ukukhathala. Imisebenzi ebalulekileyo kufuneka yenziwe kuqala phambi kokuba amandla aphelile kwaye imisebenzi engabonakaliyo ingabambezeleka xa kuyimfuneko.
- Hlela: Xa kunokwenzeka ukulungiswa kwakhona ukwenza izinto zibe lula. Ukugcina izinto ezinokufikelela okanye ezikufuphi zingaba neendlela zokugcina amandla.
- Indawo yokulala : Lumkela ukulala ucoceko kwaye ugcine iTV, ipopophoni kunye nefowuni ngaphandle kwegumbi lokulala ukuze ube nokunciphisa okuncinci kunokuba kunzima ukulala.
> Imithombo:
> Cramp F, Hewlett S, Almeida C, et al. Ukungenelela kwee-pharmacological ukukhathala kwi-rheumatoid arthritis. I-Cochrane Database yeeNkqubo eziPhezulu . 2013. Ithenda: 10.1002 / 14651858.cd008322.pub2.
> Indlela yokubetha ukukhathala kweArthritis. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/pain-management/fatigue/beat-fatigue.php.
> Kutheni Ukuba neArthritis Kungabangela Ukhathala. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/pain-management/fatigue/fatigue-and-arthritis-pain.php