So ɛyɛ den sɛ wobɛfa Ankylosing Spondylitis (AS) so da no? Saa suban pa yi bɛboa!

So wowɔ ankylosing spondylitis (AS) a ɛma wo ho yɛ wo hyew? Sɛ saa a, ebia wunim sɛnea ebetumi ayɛ den sɛ wobɛyɛ nneɛma a ɛho hia sen biara mpo, efi mpa so a wobɛsɔre anɔpa so kosi ntade a wobɛhyɛ, kotow a wobɛkotow akɔfa biribi wɔ fam, na woadan wo ti. Sɛ́ wobɛtra ase a ɛyaw wɔ w’akyi, w’asen, ne wo nkwaa afoforo mu, ne anɔpa a ɛyɛ den no betumi ayɛ asɛnnennen ankasa. Nanso mma ɛnhaw wo. Ɛnnɛ, yɛbɛka suban ahorow bi a ɛnyɛ den na ahoɔden wom a ebetumi aboa wo ma wo da biara da asetra ayɛ mmerɛw, adi wo yaw ho dwuma, na woakura nkwaa mu nsakrae mu ho asɛm.

Apɔw-mu-teɛteɛ ho hia!

Sɛ wo nipadua yɛ wo yaw na wo nkwaa yɛ den a, ebia worente nka sɛ wobɛteɛteɛ w’apɔw mu. Ɛno yɛ ade a ɛfata. Nanso so wunim sɛ apɔw-mu-teɛteɛ yɛ nnuru a eye sen biara ma obi a ɔwɔ Ankylosing Spondylitis (AS) no mu biako. Ɛnyɛ sɛ apɔw-mu-teɛteɛ a wobɛyɛ no daa no ma nkwaa a ɛyɛ den no so tew nko, na mmom ɛma wo gyinabea ne sɛnea wotumi dannan wo ho nso tu mpɔn.

Fa no sɛ, sɛ wusɔre fi mpa so anɔpa a, w’akyi yɛ den te sɛ nea wɔatetew mu. Nanso sɛ woyɛ apɔw-mu-teɛteɛ nketenkete kakraa bi a wode trɛw wo mu a, saa katee no yera nkakrankakra. Eyi te saa ara.

Apɔw-mu-teɛteɛ bɛn na eye?

• Apɔw-mu-teɛteɛ a wode bɛsoa wo mu duru: Apɔw-mu-teɛteɛ te sɛ asuguare, yoga, ne Pilates betumi aboa ma woatrɛw w’akyi, ahyɛ wo nkwaa mu den, na ɛyaw no so atew. Asuguare titiriw yɛ ɔkwan pa a wobɛfa so ateɛteɛ w’apɔw mu a woremfa nhyɛso biara mma w’akyi berɛmo so.
• Cardio: Apɔw-mu-teɛteɛ a ɛma wo koma bɔ kɛse na ɛtew ahome a ɛyɛ tiaa so nso ho hia. Nea ɛka eyi ho ne nneɛma te sɛ nantew a ɛyɛ ntɛmntɛm, mmirikatu a wɔde tu mmirika, ne sakre so. Ɛnyɛ sɛ eyinom bɛtew ɛyaw so nko, na mmom ɛbɛma wo home, wo boasetɔ, ne w’adwene mu yiyedi nso atu mpɔn.

Kae sɛ fa yɛ wo botae sɛ wobɛteɛteɛ w’apɔw mu nnafua 3 kosi 5 dapɛn biara simma 75 kosi 150. Sɛ worehyia ɔhaw sɛ wubefi ase ntɛm ara a, wo ne wo duruyɛfo anaa apɔw-mu-teɛteɛ ho ɔyaresafo nkasa na ɔnyɛ apɔw-mu-teɛteɛ nhyehyɛe a ɛfata wo.

Adwene Wo Gyinabea

Ade titiriw a ebetumi asi wɔ AS ho ne sɛ bere kɔ so no, akyi berɛmo no kɔ n’anim. Ɔkwan a eye sen biara a wobɛfa so asiw eyi ano ne sɛ wobɛbɔ mmɔden sɛ wobɛma w’akyi berɛmo ayɛ tẽẽ sɛnea wubetumi bere nyinaa. Ma eyi ntra w’adwenem bere a wote ase, wugyina hɔ, na wonantew no. Eyi ma nhyɛso a ɛba akyi berɛmo ne nkwaa so no so tew, na ɛmma ntini no brɛ ne opira.

Nneɛma a ɛnyɛ den a wubetumi ayɛ da mũ no nyinaa

• Mmati so apɔw-mu-teɛteɛ:Ma wo mmati so kɔ w’aso so, bobɔ san, na fa gu fam. Yɛ eyi mpɛn 5-10 da biara. Eyi bɛboa ma wo mmati ne w’akyi atifi a ɛyɛ den no so atew.
• Apɔw-mu-teɛteɛ: Tena akongua so, fa wo nan si fam, na fa wo hwene bɛn wo moma so sɛnea wubetumi. Kura mu sikani kakraa bi na gye w’ahome. Yɛ eyi bɛyɛ mpɛn 10 da biara.
• Gyinabea a wobɛda: Mfa pillow a ɛkorɔn yiye nni dwuma bere a woada no. Sɛ ɛbɛyɛ yiye a, fa pillow a ɛyɛ tratraa paa di dwuma, anaa da a wunni pillow koraa. Pillow a ɛkorɔn betumi de kɔn mu haw aba na ama AS ho sɛnkyerɛnne no asɛe kɛse.

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Aduan a wodi betumi ama nsakrae kɛse aba

"Nkrabea" aduan pɔtee biara nni hɔ ma AS. Nanso, nnuan bi betumi aboa ma wɔatumi asiw ɔfe a ɛwɔ nipadua no mu, a ɛyɛ ɔfe a ɛwɔ nipadua no mu a ɛde ɔfe ne ɛyaw ba no ano.

Sɛ yɛbɛka no tiawa a, Mediterranea aduan a wudi akyi no betumi aboa wo ma woanya nneɛma pa. Sɛ wunnim w’aduan ho hwee a, wo ne wo duruyɛfo nkasa na sɛ ɛho hia a, kɔ aduan ho ɔbenfo nkyɛn.

Suban afoforo bi a ɛho hia

Vitamins ne aduannuru a wɔde ma

Ebia nnipa pii a wɔwɔ AS no vitamin D dodow sua. Vitamin D ho hia na nipadua no atumi atwe calcium a ɛho hia ma nnompe akwahosan. Sɛ wunya vitamin D fi owia hann, nkesua, ne nufusu mu nnuan mu mpo a, ebia ɛrennɔɔso. Enti, bisa wo duruyɛfo sɛ wuhia vitamin D ne calcium a wɔde ma anaa.

Da yie.

Akyi yaw betumi ama ayɛ den sɛ wobɛda yiye. Nanso nna a wonnya nni betumi ama woate ɛyaw nka kɛse. Sɔ afotu yi hwɛ na aboa wo ma woada yiye:

• Gyae nneɛma te sɛ kɔfe ne tii nom awiabere.
• Anyɛ yiye koraa no, gyae wo fon ne TV hwɛ dɔnhwerew biako ansa na woada.
• Yɛ apɔw-mu-teɛteɛ daa.

Sɛ woda so ara ntumi nna bere a woayɛ saa nneɛma yi akyi a, ka ɛno nso ho asɛm kyerɛ wo duruyɛfo.

Adwennwen ano aduru

Sɛ wo ne yare a enni sabea a ɛka wo nipadua no keka ne ho tra ase a, ebetumi ama woabrɛ wɔ w’adwene mu. Ɛno nti na ɛho hia sɛ wohwɛ wo nipadua ne w’adwene nso. Yɛ biribi a w’ani gye ho na ama adwennwen so atew. Ebetumi ayɛ bere a wo ne w’abusuafo anaa nnamfo bɛbɔ. Anaasɛ ebetumi ayɛ anigyede bi a w’ani gye ho a wode wo ho bɛhyɛ mu, nhoma bi a wobɛkenkan, anaa nnwom a wobɛtie. Nneɛma te sɛ yoga ne nsusuwii nso betumi aboa ma w’adwene adwo.

Sɛ wonom sigaret a, gyae nnɛ.

Sɛ wonom sigaret a, nneɛma a eye sen biara a wubetumi ayɛ de adi wo AS no ho dwuma no mu biako ne sɛ wubegyae. Sigaretnom a wubegyae no betumi aboa ma w’ayaresa no ayɛ adwuma yiye na atew sɛnea wo nkwaa asɛe no so. Ɛyɛ den sɛ wubegyae ne nyinaa prɛko pɛ, nanso akwan pii wɔ hɔ a wobɛfa so aboa. Wo ne wo duruyɛfo nkasa na bisa mmoa.