If yu gɛt ankylosing spondylitis, yu no aw i kin tranga fɔ du ɛvride wok. Ɛspɛshali we yu sik bad bad wan, ivin simpul wok dɛn lɛk fɔ drɛs, fɔ es wet, fɔ grap na chia, fɔ es yu ed ɔp, ɛn fɔ tɔn frɔm wan say to di ɔda say kin tranga. Bɔt sɔm simpul, bɔt rili impɔtant abit dɛn de we yu kin put insay yu ɛvride layf fɔ ɛp fɔ mek yu jɔyn ɛn spayna muv fayn fayn wan ɛn fɔ manej dis kɔndishɔn. Tide, wi go tɔk bɔt dɛn abit ya we kin ɛp fɔ mek yu layf izi smɔl.
Ɛksesaiz na di tin we impɔtant pas ɔl!
I nɔ kin izi fɔ ɛksesaiz we yu bɔdi stif ɛn yu de fil pen. Bɔt ɛksesaiz kin rili mek big difrɛns to yu ɔl yu wɛlbɔdi. Nɔto jɔs i de ɛp fɔ mek yu nɔ stif, bɔt i kin mek yu tinap fayn ɛn ebul fɔ chenj chenj .
Fɔ tɔk am simpul wan, imajin se dis sik de mek yu spayna jɔyn togɛda ɛn nɔ ebul fɔ bɛn. So wi nid fɔ wok agens dat. Dat min se yu fɔ du ɛksesaiz dɛn we de mek yu spayna stret ɛn lɔng as yu ebul.
- Ɛksesaiz we nɔ gɛt bɛtɛ rɛsistɛns lɛk fɔ swim, yoga, ɛn Paylet kin ɛp fɔ strɛch yu bak ɛn mek yu nɔ fil pen.
- Dɔn bak, nɔ fɔgɛt fɔ du low-intensity cardio exercises we de mek yu at rit smɔl, lɛk fɔ waka kwik kwik wan ɔ fɔ rayd baysikul . Dɛn tin ya nɔ go jɔs ridyus di pen, bɔt dɛn go ɛp yu fɔ blo fayn, ebul fɔ bia, ɛn ivin yu maynd.
Aim fɔ ɛksesaiz fɔ 75 to 150 minit insay di wik, tri to fayv dez insay di wik. If yu nɔ shɔ usay fɔ bigin, tɔk to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi fɔ mek dɛn mek ɛksɛsayz program we go fayn fɔ yu.
Yu fɔ mɛmba di we aw yu de tinap ɔltɛm.
We yu tray fɔ mek yu spayna stret wit ɔl yu at, yu kin mek yu bon ɛn jɔyn dɛn de alaynɛd fayn ɛn ridyus di strɛs we yu nɔ nid na yu bak. Dis abit kin mek bak yu ebul fɔ muv fayn fayn wan, ɛn dis kin mek yu mɔsul dɛn taya ɛn wund. Dɛn simpul abit dɛn ya ɔlsay na di de kin ɛp yu fɔ tinap fayn as tɛm de go.
Di men prɔblɛm wit dis sik na fɔ butu. So wi fɔ tray fɔ kɔba dis ɔl di de, dat min se wi fɔ kip di spayna stret.
Tray fɔ du dɛn ɛgzampul ya bɔku tɛm insay di de.
| Simpul ɛgzampul dɛn we de kɔrɛkt aw yu de tinap | Aw fɔ du am |
|---|---|
| Di rɔtin we di sholda dɛn kin rɔta | Rayt yu sholda dɛn ɔp te dɛn de nia yu yes. Dɔn, rol dɛn bak ɛn put dɛn dɔŋ smɔl smɔl. Du dis 5-10 tɛm insay di de. |
| Chin Tuck na yu | Sidɔm na chia, put yu fut na grɔn. Smɔl smɔl, tuk yu chin to yu chɛst, ol am fɔ sɔm sɛkɔn, dɔn go bak to di nɔmal pozishɔn. Du dis lɛk 10 tɛm so insay di de. |
| Fɔ tinap stret | Stand wit yu bak as stret as yu ebul. Imajin se dɛn de pul rop ɔp yu ed, ɛn di sem tɛm dɛn de prɛs yu fut dɛn na grɔn. Stand lɔng lɛk dis. |
Di we aw yu de slip kin ɛp bak fɔ mek yu tinap stret. Yuz pilo we rili tan, ɔ i bɛtɛ pas dat, yu fɔ slip we yu nɔ gɛt wan. If pɔrsin wae gɛt dis sik slip wit tik pilo, i kin mek in nɛk gɛt prɔblɛm ɛn i kin mek in sik wɔs.
Tink bɔt ɔda tin dɛn we go ɛp yu fɔ it.
Bɔrku pipul dɛm wae gɛt ankylosing spondylitis kin gɛt smɔl vaytamɛn D. Bɔt vaytamɛn D na impɔtant tin wae de ɛp yu bon dɛm fɔ gɛt wɛl bɔdi ɛn yu bɔdi fɔ tek di kalsiɔm frɔm di it dɛm wae yu de it. Ivin if yu gɛt inof vaytamɛn D frɔm tin dɛn lɛk san layt, eg, ɛn dairy, i nɔ kin inof ɔltɛm. So, aks yu dɔktɔ if yu nid vaytamɛn D ɛn kalsiɔm sɔpɔtmɛnt.
Gɛt di abit fɔ slip fayn.
Bak pen we dis sik kin kam wit kin mek i nɔ izi fɔ slip fayn. We yu nɔr de slip fayn fɔ lɔng tɛm, yu kin fil taya ɔltɛm ɛn yu kin fil fɔ fil pen. So tray dɛn tin ya fɔ slip fayn:
- Nɔ drink tin dɛn we gɛt kafin lɛk kɔfi ɛn ti let na di de.
- Stɔp fɔ luk skrin lɛk yu fon ɛn TV at le wan awa bifo yu go slip.
- Ɛksesaiz di rayt tɛm.
If yu stil nɔ ebul fɔ slip na nɛt pan ɔl we yu de du dɛn tin ya, tɔk to yu dɔktɔ bɔt am.
Tek tɛm wit wetin yu de it ɛn drink.
Nɔr patikyula it nɔr de fɔ ankylosing spondylitis, bɔt sɔm it ɛn aw fɔ it kin ɛp fɔ fɛt inflamɛns na yu bɔdi ɛn mek big difrɛns to yu ɔl wɛl bɔdi.
Wan gud ɛgzampul na di it we dɛn kin it na di Mɛditarenian . I de pe atɛnshɔn mɔ pan nɛt, bins, frut, vɛjitebul, ɛn fish, pan ɔl we i de avɔyd sɛtyuret fat ɛn tin dɛn we dɛn dɔn prosɛs. Dis it we gɛt tin fɔ it nɔto jɔs gud fɔ yu ɔl wɛlbɔdi, bɔt i kin ɛp bak fɔ kɔntrol di sayn dɛm lɛk pen na yu jɔyn ɛn inflamɛns.
Dɔn bak, bɔku pipul dɛn kin fil fri bay we dɛn nɔ kin it rɛd mit, rɔm, it ɛn drink we gɛt shuga, ɛn it dɛn we dɛn dɔn prosɛs we kin ful-ɔp yu . Sɔm pipul dɛn se it we nɔ gɛt bɔku stach kin ɛp, bɔt dɛn nid fɔ du mɔ risach. If yu want fɔ go insay di we aw yu de it fayn bɔt yu nɔ no usay fɔ bigin, tɔk to pɔsin we sabi bɔt it fɔ ɛp yu fɔ kam wit wan plan.
Manej di strɛs.
Fɔ liv wit wan sik wae nɔr de mɛn wae de afɛkt yu bɔdi in muvmɛnt nɔr izi. Wae yu gɛt ankylosing spondylitis, e fayn fɔ tek kia ɔf yu bɔdi wɛl bɔdi ɛn bak yu maynd wɛl bɔdi fɔ liv yu bɛst layf. Pan ɔl we wi nɔ go ebul fɔ avɔyd strɛs kpatakpata, i impɔtant fɔ fɛn we fɔ kɔntrol aw i de afɛkt wi.
Tin dɛn lɛk fɔ spɛn tɛm wit yu famili, padi dɛn, ɔ animal dɛn we yu de mɛn, fɔ go waka, ɔ fɔ du sɔntin we yu lɛk fɔ du kin ɛp yu. Bɔku ap ɛn fim dɛn de bak na di Intanɛt we de ɛp yu fɔ praktis fɔ tink gud wan bay we yu de du yoga ɛn tink gud wan . If yu gɛt prɔblɛm fɔ kɔntrol strɛs fɔ yusɛf, i fayn fɔ mek yu go to pɔsin we sabi bɔt mental wɛlbɔdi biznɛs advays .
If yu de smok, mek plan fɔ lɛf fɔ smok!
Wan ɔda gud rizin fɔ kɔntrol yu sik na fɔ lɛf fɔ smok. If yu lɛf fɔ smok i kin mek yu tritmɛnt wok fayn ɛn i kin mek yu jɔyn dɛn nɔ pwɛl .
I nɔto sɔntin we yu fɔ du wan tɛm. Bɔku we dɛn de we dɛn dɔn pruv fɔ du tin, tritmɛnt, ɛn prɔdak dɛn we kin ɛp. Nikotin pat, gam, ɔ lozenj kin ɛp fɔ mek yu nɔ want fɔ du sɔntin. Yu dɔktɔ kin gi yu mɛrɛsin bak, sprɛy na yu nos, ɔ tin fɔ inhala. If yu gɛt ɛp frɔm pɔsin we de gi advays ɔ sɔpɔt grup, dat kin ɛp yu bak fɔ de na di rayt rod. If yu gɛt prɔblɛm fɔ bigin ɔ fɔ de na di rayt rod, tɔk to yu dɔktɔ bɔt di rial tin dɛn we yu go du.
Mɛsej we dɛn kin kɛr go na os
- Yu bɛst padi de du ɛksɛsayz ɔltɛm ɛn i de du am saful saful. Prioritiz ɛksesaiz dɛn we de strɛch yu spayna ɛn mek yu ebul fɔ chenj mɔ.
- Yu fɔ mɛmba di we aw yu de tinap ɔl di de. Tray fɔ mek yu bak stret ɛnitɛm we i pɔsibul.
- Adopt wan it we de ridyus inflamɛns na di bɔdi. Limit shuga, rɛd mit, ɛn it dɛn we dɛn dɔn prosɛs.
- Prioritayz gud slip ɛn strɛs mɛnejɛmɛnt, we kin ambɔg di pen mɛnejɛmɛnt dairekt wan.
- If yu de smok, if yu lɛf fɔ smok, dat go mek yu tritmɛnt go bifo bad bad wan.
- Ɔltɛm tɔk to yu dɔktɔ bifo yu tek sɔpɔtmɛnt, lɛk vaytamɛn ɛn kalsiɔm, ɔ mek big chenj dɛn na yu it.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt