Yu kin wek na mɔnin wit yu bak ɛn yu hip we stif, ɛn fil lɛk se yu de limp ɔl di de? Yu kin gɛt wan sik we dɛn kɔl ankylosing spondylitis, we na wan sik we kin afɛkt bɔku pipul dɛn bɔt we gɛt kɔmplikɛt nem. Bɔt nɔ wɔri. If yu ɔndastand gud gud wan ɛn chenj sɔm simpul layf, yu kin liv gladi ɛn aktif layf wit dis sik.
Ɛksesaiz tan lɛk mɛrɛsin!
Fɔ tɔk tru, di tin we dɔn chenj mi layf pas ɔl na fɔ du ɛksɛsayz ɛn it fayn. I tan lɛk mɛrɛsin. A de tok frɔm ɛkspiriɛns as pɔsin we de liv wit dis kɔndishɔn. Fɔs, a bin de tink se, ‘Uskayn ɛksesaiz dis? A fɔ jɔs tek smɔl tɛm fɔ blo.’ Bɔt afta sɔm dez, a kam fɔ no se di stif ɛn pen na mi bɔdi kin jɔs wɔs we a nɔ de muf .
Imajin, a bin go fɔ tu wiks vaykashun. So, a bin skip mi wokɔt ɛn mi it ɛn drink bin kɔmɔt na kɔntrol smɔl. We a kam bak na os, a bin gɛt sɔm sayn dɛn we bin wɔs pas aw dɛn bin dɔn de fɔ lɔng lɔng tɛm. Mi bak ɛn mi jɔyn dɛn bin de at so a nɔ bin ebul fɔ grap na mɔnin. Mi bɔdi nɔ bin rili fil fayn.
Mi at bin rili de se, ‘Lɛ wi tek smɔl tɛm.’ Bɔt mi bren bin de se, ‘Nɔ, yu kin ebul fɔ handle dis, go ɛn ɛksesaiz.’ So a nɔ bin want fɔ go na di say usay dɛn de du jim ɛn bigin fɔ du ɛksasaiz. Pan ɔl we i bin at fɔs, i bin de izi fɔ am ɛvride. Afta wan ɔ tu wiks, a bin fil lɛk se mi jɔyn ɛn mɔsul dɛn de tɛl mi tɛnki.
A no se yu nɔ go lɛk di aidia fɔ ɛksesaiz we yu bɔdi de at ɛn yu jɔyn dɛn swel. Bɔt a kin tɛl yu se, wans yu dɔn pas di pat we at pas ɔl, yu go gɛt layf we layt pasmak, we nɔ go mek yu fil pen, ɛn we strɔng.
Aw wi kin du ɛksɛsayz fayn fayn wan?
Wi nid fɔ tek tɛm smɔl we wi de du ɛksɛsayz wit dis sik. A yuz di tin dɛn we a no ɛn mek wan sef ɛksɛsayz we fit mi. We wi de du di sem ɛgzampul ɛvride, wi bɔdi kin yus to am. So a kin chenj di we aw a kin du ɛksɛsayz ɔltɛm. כlso, we a kכntinyu fכ du di sem εksεsayz, sכmtεm mi joyn dεm nכ kin ebul fכ handle am, εn כda inflammatory kכndishכn dεm lεk `(tendinitis)` kin apin.
Na di men kayn ɛgzampul dɛn we a de fala ɛn impɔtant tin dɛn bɔt am.
| Tayp we yu de du ɛksɛsayz | Tin dɛn we wi fɔ tink bɔt |
|---|---|
| We yu de es di wet | A kin es wet 5-6 dez insay di wik. Bɔt a kin jɔs pe atɛnshɔn pan wan pat na di bɔdi wan tɛm. A kin es ɛn put di wet dɛn dɔŋ rili sloslo . Dis nɔ de put prɛshɔn we nɔ nid fɔ de pan di jɔyn dɛn. |
| Kardio eksasaiz | Fɔ tɔk tru, a nɔ rili lɛk kardio. Bɔt pɔrsin wae gɛt inflammatory condition lɛk AS kin gɛt bɔrku risk fɔ gɛt hat sik. So a nɔ kin want fɔ go ɔp di tredmil. Bɔt a kin du gud 5-10 minit wam-ap ɛn smɔl smɔl a kin mek di spid go ɔp. |
| We yu de strɛch | Dis na wetin a lɛk. A kin fil se di stif we de na mi bɔdi de dɔn. insay AS, risk de fכ fכs di spayna εn di joyn dεm. So a kin strɛch di spayna ɛn chɛst mɔ fayn fayn wan. If di joyn dεm na di chεst fכs, i kin afekt di lכng fכ wok bak. |
Amazing chenj na di it!
Apat frɔm ɛksesaiz, di ɔda men tin we chenj mi layf na di it we a bin de it. Arawnd 5 ia bifo, a bin disayd fɔ tray nyu tin. Dat na fɔ fala di it we nɔ gɛt bɔku stach .
Pan ɔl we nɔto bɔku sayɛns pruf de fɔ dis, wan tiori de. Dat min se wan baktri we dɛn kɔl Klebsiella pneumoniae , we de liv na wi intestinal, kin mek di inflamɛns we gɛt fɔ du wit AS. Dis baktri de it tin dɛn we gɛt stach. So, di tiori na dat if wi stɔp fɔ it stach, dis baktri nɔ go ebul fɔ mek inflamɛns.
A bin tray dis. Di tin dɛn we kin apin kin rili wɔndaful!
| Men it dɛn we yu fɔ avɔyd | Wetin fɔ it mɔ pan |
|---|---|
| Bred ɛn ɔltin we dɛn mek wit bred flawa (biskit, kek), rays, pɔt, nuts, pasta. A gɛt smɔl it dɛn bak we gɛt stach lɛk bins. | Lean protein (chicken), fish ɛn ɔda sifud, eg, ɛn bɔku bɔku vɛjitebul dɛn we gɛt ɛni kayn. A kin it sɔm frut, bɔt a kin gɛt bɔku pan di tin dɛn we a nid fɔ gɛt kabɔhaydrɛt frɔm vɛjitebul dɛn. |
Di hiling we a bin gɛt frɔm dis chenj
I don pas 5 ia we a swich to dis diet. di pen na mi hip joyn (`sacroiliitis`) en chest joyn (`costochondritis`) we a bin geht , don klos go naw. Di filin we yu kin fil wantɛm wantɛm fɔ wik ɛn taya we yu kin fil lɛk kol, dɔn dɔn igen naw. a jis memba jisno se di pen na mi fut (`plantar fasciitis`) we a bin geht foh long taim don go!
Dɛn simptom ya kin kam bak if a brok dis it. I okay fɔ it wan it we gɛt stach ɛvride. Bɔt if a it di rɔng it dɛn fɔ sɔm dez insay wan row, lɛk we a go vaykashun, di ifɛkt dɛn kin rili notis.
Dis it nid fɔ du ɛksaktɔli. I nɔ go ebul fɔ du am "jɔs lɛk dat." A no dat frɔm ɛkspiriɛns.
I tek mi sɔm tɛm fɔ fɛn dis layf we de wok fɔ mi. I nɔ kin izi fɔ fala sɔntɛnde, bɔt di tin dɛn we kin kɔmɔt frɔm da tranga wok de kin valyu am wan tawzin tɛm pas dat.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing spondylitis (AS) na wan sik wae kin teik lɔng tɛm, bɔt bɔrku pan di sayn dɛm kin kɔntrol wae yu de chenj yu layf, lɛk fɔ du ɛksɛsayz ɛn it.
- Ivin if pen ɛn stif de, i rili impɔtant fɔ muv. Start smɔl ɛn smɔl smɔl fɔ mek yu ɛksesaiz mɔ.
- Sɔm pipul dɛn dɔn ebul fɔ ridyus di inflamɛns ɛn pen we gɛt fɔ du wit AS bay we dɛn fala di it we nɔ gɛt bɔku stach.
- Di tin we impɔtant pas ɔl: Tɔk to yu dɔktɔ ɔltɛm ɛn gɛt dɛn advays bifo yu mek ɛni big chenj na yu it ɔ ɛksesaiz. Wetin kin wok fɔ ɔlman kin difrɛn.
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