Ankylosing Spondylitis (AS) yɛ tebea a enni sabea a ɛma obi yɛ mmerɛw. Sɛ wowɔ bi a, wunim sɛnea ɛho hia sɛ wofa wo duruyɛfo nnuru a wɔakyerɛw ama wo no pɛpɛɛpɛ. Nanso ɛtɔ mmere bi a, ɛyɛ den sɛ wode nnuru nkutoo bedi wo sɛnkyerɛnne ahorow no so. Ɛtɔ mmere bi a, asetra mu nsakrae nketenkete a wobɛyɛ na woasɔ abɔde mu nnuru ahwɛ no betumi aboa wo ma woanya ahotɔ kɛse. Nokwarem no, sɛ woyɛ saa nneɛma yi yiye a, ebetumi aboa wo ma woatew nnuru a wɔde kum ɛyaw a ɛsɛ sɛ wonom no so.
Apɔw-mu-teɛteɛ ho hia!
Apɔw-mu-teɛteɛ yɛ wo AS ayaresa no fã titiriw. Apɔw-mu-teɛteɛ betumi aboa ma wo kankyee atu mpɔn, ama w’adwene atu mpɔn, na aboa ma ɛyaw so atew. Ma yɛnhwɛ apɔw-mu-teɛteɛ ahorow a eye ma wo. Eyinom a wɔbɛka abom no bɛma woanya nea eye sen biara.
| Apɔw-mu-teɛteɛ su | Nneɛma a wubetumi ayɛ | Mfasoɔ |
|---|---|---|
| Cardio apɔw-mu-teɛteɛ | Sakraman a wɔde tu mmirika, asuguare, nsu mu apɔw-mu-teɛteɛ. Sɛ wubetumi adi apɔw-mu-teɛteɛ a emu yɛ den kakra ho dwuma a, wubetumi nso ayɛ ntetee a emu yɛ den a ɛkɔ akyiri bɛyɛ mprenu dapɛn biara. | Eye ma akyi yaw. Nhyɛso biara nni nkwaa so. Eye ma koma ne ahurututu. Ɛtew ɔbrɛ so na ɛma ahoɔden kɔ soro. |
| Ahoɔden Ntetee | Sɛ wode nneɛma a emu duru yɛ anaa apɔw-mu-teɛteɛ nhama bedi dwuma mpɛn 2-4 dapɛn biara. "Core" apɔw-mu-teɛteɛ a ɛhyɛ yafunu ne akyi ntini a ɛboa akyi berɛmo no den. | Ɛhyɛ ntini ahorow den na ɛma akyi berɛmo no boa yiye. |
| Ntrɛwmu a wɔtrɛw mu | Yɛ apɔw-mu-teɛteɛ a wɔde trɛw wo mu da biara da. Wubetumi anya afotu afi apɔw-mu-teɛteɛ ho ɔyaresafo hɔ wɔ eyi ho. | Ɛtew nipadua mu yaw ne ɛyaw so. Ɛma nkwaa a ɛyɛ mmerɛw no yɛ kɛse. Ɛboa ma wosiesie sɛnea wogyina hɔ. |
| Apɔw-mu-teɛteɛ a wɔde ma nipadua no kari pɛ | Nneɛma te sɛ yoga, Tai Chi, anaa mpo sɛ wugyina wo nan biako so kɛkɛ a, eye. Yɛ no mpɛn 3-5 dapɛn biara. | Ɛbɔ ho ban fi asehwe ho. Eyi ho hia na ama asiane a ɛwɔ hɔ sɛ obi bebubu esiane ahwease nti no so atew, efisɛ AS betumi ama nnompe asɛe. |
Nea ɛho hia sen biara ne sɛ wobɛtew bere a wode tra baabi biako no so na woatu akɔ baabiara sɛnea wubetumi biara. Eyi bɛboa ma w’akyi berɛmo no antumi anfrafra anyɛ dompe biako.
Aduan a ɛtew ɔfe so
Bere a aduan pɔtee biara nni hɔ a wɔde bɛma AS no, aduan bi wɔ hɔ a ebetumi aboa ma ɔfe a ɛwɔ nipadua no mu no so atew. Yɛfrɛ no "Mediterranea aduan." Nea ɛka ho ne nea edidi so yi:
- Nnuadewa ne nnuaba a wɔayɛ no foforo
- Olive
- Mpataa a srade wom te sɛ salmon
- Nnuadewa
- Aburow a wɔayam no yiye
- Atoko te sɛ atoko ne chickpeas
Ɔkwan foforo so no, nnuan a wɔayɛ no yiye betumi ama ɔfe no ayɛ kɛse. Asikre, srade a ɛmfata, ne nnuru pii wɔ mu.
Nhwehwɛmu ahorow bi kyerɛ sɛ aduan a starch kakraa bi nnim betumi aboa ma wɔanya AS ho sɛnkyerɛnne ahorow. Eyi kyerɛ sɛ yɛbɛkwati nnuan te sɛ paanoo, aburow, pasta, ne ɛmo. Nhwehwɛmu a ɛdɔɔso nni hɔ a ɛkyerɛ sɛ ebia eyi tu mpɔn ankasa anaa. Nanso nnipa binom gye di sɛ ɛboa. Sɛ wopɛ sɛ wosɔ biribi te sɛ eyi hwɛ a, ɛbɛyɛ papa sɛ wubedi kan ne wo duruyɛfo akasa.
Vitamins ne Nneɛma a Wɔde Ka Ho
Omega-3s a ɛwɔ hɔ
Omega-3s a ɛwɔ nnuaba ne mpataa te sɛ salmon mu no yɛ srade a ɛtew ɔfe so fibea pa. Wɔayɛ nhwehwɛmu pii a ɛhwɛ mfaso a ɛwɔ omega-3 a wɔde ma nnipa a wɔwɔ AS so, nanso nea afi mu aba no da so ara yɛ nea wontumi nhu. Enti wo ne wo duruyɛfo nkasa mfa nkyerɛ sɛ ebia omega-3 a wɔde ma wo no bɛfata wo anaa.
Nanso kae eyi:Mfa mpataa mmerɛbo mu ngo te sɛ cod mmerɛbo mu ngo. Esiane sɛ vitamin A pii wom nti, ebetumi ne nnuru a wɔde kum ɛyaw (NSAID) a wonom ma AS no bi adi nkitaho na ama mogya a ɛbɛtɔ wo no ayɛ kɛse.
Vitamin D a ɛwɔ nipadua no mu
Ɛtɔ mmere bi a AS betumi ama nnompe ayɛ teateaa. Calcium ne vitamin D ho hia ma yɛn nnompe. Ebia nnipa a wɔwɔ AS no vitamin D dodow sua. Eyi te saa titiriw sɛ worenom steroid a ebetumi asiw wo nipadua no kwan sɛ ɛbɛtwe vitamin D. Wo duruyɛfo betumi ahwɛ vitamin D dodow a ɛwɔ wo mu na sɛ ɛho hia a, wama wo aduan bi a wɔde ka ho. Wubetumi nso anya vitamin D afi bere a wode bɛtra owia mu anɔpa, a wudi mpataa te sɛ sardines, nkesua, ne nufusu ne aburow a wɔahyɛ no den no mu.
Curcumin a wɔde yɛ nnuru
Eyi ne ade titiriw a ɛyɛ adwuma wɔ turmeric mu a yɛn nyinaa nim. Nano curcumin yɛ curcumin bi a ɛnyɛ den sɛ nipadua no bɛtwe. Nhwehwɛmu a wɔayɛ wɔ AS ayarefo mu ada no adi sɛ saa ``Nano curcumin'' nnuru yi brɛ ɔfe ase. Bisa wo duruyɛfo sɛ eyi bɛboa wo anaa nea eye sen biara.
Apɔw-mu-teɛteɛ ne akwan afoforo a wɔfa so brɛ ase
Nipadua mu Ayaresa
Apɔw-mu-teɛteɛ ho ɔyaresafo (PT) betumi akyerɛkyerɛ wo sɛnea wobɛgyina hɔ ne sɛnea wobɛkeka wo ho yiye na aboa wo ma woayɛ da biara da nnwuma ntɛmntɛm. Wobetumi de ɔhyew anaa awɔw aduru nso ama na ama ntini ahorow no adwo na ama nkwaa mu yaw so atew. Wobetumi nso aboa wo ma woanya apɔw-mu-teɛteɛ nhyehyɛe a ahobammɔ wom a ɛfata wo.
Gyinabea Pa a Wobɛkɔ So Akura Mu
Sɛ obi gyina hɔ yiye a, ebetumi aboa ma ɛyaw ne ne ho a ɛyɛ den no so atew. Sɛ woyɛ adwuma wɔ pon so a, ma wo kɔmputa no screen ntra w’ani so. Sɛ worehwɛ wo fon a, ma so ma ɛnsɛ sɛ w’anim yɛ pɛ sen sɛ wobɛdan wo ti. Sɛ woreyɛ adwuma da mũ nyinaa a, nhyɛ wo ho sɛ wobɛtena ase tẽẽ, na taa gye w’ahome.
Massage a wɔde twitwiw nipadua no
Nnipa binom nya ahotɔ fi aduru a wɔde twitwiw wɔn brɛoo mu. Nanso, sɛ wɔanyɛ no yiye a, ebetumi ama ɛyaw no ayɛ kɛse. Enti hwɛ yiye wɔ eyi ho. Sɛ woreyɛ aduru a wɔde twitwiw wo a, gye fi obi a ɔwɔ Ankylosing Spondylitis ho osuahu nkutoo hɔ.
Acupuncture ne TENS ayaresa
Wɔ acupuncture mu no, oduruyɛfo a wɔatete no de nnade a ɛyɛ fɛ yiye hyɛ nipadua no mu mmeae pɔtee bi na ama ɛyaw no afi hɔ. Wɔ transcutaneous electrical nerve stimulation (TENS) mu no, afiri bi de anyinam ahoɔden a ɛba fam fa honam ani ma ɛkanyan ntini na ɛtew ɛyaw so. Bere a ɛtɔ mmere bi a akwan abien no nyinaa betumi aboa nnipa a wɔwɔ AS no, ɛnyɛ ne nyinaa nyɛ adwuma ɔkwan koro so. Nanso, mpɛn pii no wobu wɔn sɛ asiane biara nni ho.
Mmɔ saa nneɛma yi din!
Kwati apɔw-mu-teɛteɛ a wɔde hwɛ wo: Sɛ wowɔ akyi berɛmo mu fusion anaa nnompe mu yare a, ɛbɛyɛ papa sɛ wobɛkwati apɔw-mu-teɛteɛ, efisɛ ebetumi ama akyi berɛmo mu abubu na ntini asɛe. Sɛ woresusuw eyi ho a, hwɛ hu sɛ wubedi kan ne wo duruyɛfo akasa.
Nnom sigaret: Sigaretnom betumi ama AS no asɛe kɛse. Ebetumi nso ama ahome ayɛ den esiane yare no nti. Sɛ wonom sigaret a, wo ne wo duruyɛfo nkasa mfa mmoa a wubenya na ama woagyae.
Nkrasɛm a Wɔde Kɔ Fie
- Apɔw-mu-teɛteɛ ho hia na wontumi nkwati wɔ Ankylosing Spondylitis ayaresa mu.
- Fa aduan a nhabannuru a wɔayɛ no foforo, nnuaba, mpataa, ne aburow a wɔayam a ɛtew ɔfe a ɛba nipadua no mu so.
- Bere nyinaa kɔ wo duruyɛfo nkyɛn ansa na wode vitamin anaa nnuru foforo biara a wɔde ka aduan ho adi dwuma.
- Bɔ mmɔden sɛ wobɛkɔ so agyina hɔ yiye bere nyinaa. Eyi betumi aboa ma ɛyaw ne akisikuru so atew.
- Kwati sigaretnom koraa. Afei nso, sɛ woresusuw ho sɛ wobɛhwɛ wo apɔw-mu-teɛteɛ a, di kan ne wo duruyɛfo nkasa.
- Wo duruyɛfo ne wo fotufo a oye sen biara. Wo ne no nkasa ansa na woayɛ ayaresa anaa asetra mu nsakrae biara.
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