Yu gɛt ankylosing spondylitis (AS)? If na so, yu go mɔs no aw i nɔ kin izi fɔ du ivin di men tin dɛn, frɔm we yu grap na bed na mɔnin to we yu drɛs, bɛn fɔ pik sɔntin na grɔn, ɛn tɔn yu ed. Fɔ liv wit pen na yu bak, hip, ɛn ɔda jɔyn dɛn, ɛn bak we yu de stiff mɔnin, kin rili tranga. Bɔt nɔ wɔri. Tide, wi go tɔk bɔt sɔm simpul, wɛl bɔdi abit dɛm wae kin ɛp yu fɔ mek yu ɛvride layf izi, kɔntrol yu pen, ɛn fɔ mek yu jɔyn dɛn ebul fɔ chenj.
I impɔtant fɔ du ɛksasaiz!
We yu bɔdi de at ɛn yu jɔyn dɛn stif, yu nɔ go fil fɔ du ɛksasaiz. Dat na nɔmal tin. Bɔt yu no se ɛksɛsayz na wan pan di bɛst mɛrɛsin fɔ pɔsin we gɛt Ankylosing Spondylitis (AS). We yu de du ɛksɛsayz ɔltɛm, i nɔ jɔs de mek yu jɔyn dɛn nɔ stif, bɔt i de mek yu tinap fayn ɛn ebul fɔ chenj.
Imajin se we yu grap na bed na mɔnin, yu bak kin fil lɛk se dɛn dɔn kɔt am. Bɔt we yu du sɔm smɔl smɔl ɛksesaiz dɛn fɔ strɛch, da stiffness de kin dɔn smɔl smɔl. Dis na di sem tin.
Us kayn ɛksesaiz fayn?
- Ɛksesaiz fɔ bia wet: Ɛksesaiz lɛk fɔ swim, yoga, ɛn Paylet kin ɛp fɔ strɛch yu bak, mek yu jɔyn dɛn strɔng, ɛn mek yu nɔ fil pen. Spɛshali fɔ swim na fayn we fɔ ɛksesaiz ɛn nɔ put ɛni prɛshɔn pan yu spayna.
- Kadio: Ɛksesaiz we de mek yu at rit ɔp ɛn ridyus di shɔt briz impɔtant bak. Dis inklud tin dɛn lɛk fɔ waka kwik kwik wan, fɔ jok, ɛn fɔ rayd baysikul. Dɛn tin ya nɔ go jɔs mek yu nɔ gɛt pen, bɔt dɛn go mek yu ebul fɔ blo fayn, ebul fɔ bia, ɛn yu maynd go fayn bak.
Mɛmba se, tray fɔ du ɛksɛsayz fɔ 3 to 5 dez insay di wik fɔ 75 to 150 minit. If yu gɛt prɔblɛm fɔ bigin wantɛm wantɛm, tɔk to yu dɔktɔ ɔ pɔsin we de mɛn yu bɔdi fɔ mek dɛn mek wan plan fɔ du ɛksɛsayz we go fayn fɔ yu.
Mind Yu Posture
di men tin we kin apin wit AS na dat di spayna de kכba fכ go bifo ova tεm. Di bɛst we fɔ mek dis nɔ apin na fɔ tray fɔ mek yu spayna stret ɔltɛm. Yu fɔ mɛmba dis we yu sidɔm, tinap, ɛn waka. dis de mek di prεshכn pan di spayna εn di jכint dεm dכn, we de mek di mכsul dεm nכ taya εn injuri.
Simpul tin dɛn we yu kin du ɔl di de
- Ɛksesaiz fɔ sholda:Lift yu sholda dɛn te yu yes, rol dɛn bak, ɛn drɔp dɛn dɔŋ. Du dis 5-10 tɛm insay di de. Dis go ɛp fɔ ridyus di stiffness na yu sholda ɛn ɔp bak.
- Chin eksasaiz: Sidɔm na chia, put yu fut na grɔn, ɛn briŋ yu chin nia yu chɛst as yu ebul. Hol fɔ sɔm sɛkɔn ɛn rilaks. Du dis lɛk 10 tɛm so insay di de.
- Slip pozishɔn: Nɔ yuz pilo we rili ay we yu de slip. If i pɔsibul, yuz pilo we rili tan, ɔ slip we yu nɔ gɛt pilo atɔl. Pilo we ay kin mek yu gɛt prɔblɛm wit yu nɛk ɛn i kin mek di AS simptom dɛn wɔs.
Di it we pɔsin de it kin mek big difrɛns
No spesifik "majik" it nɔ de fɔ AS. Bɔt sɔm it dɛn kin ɛp fɔ kɔntrol di inflamɛns na di bɔdi, we na di inflamɛns we de insay di bɔdi we kin mek pɔsin swel ɛn pen.
| Gud Fɔd dɛn | Fɔd dɛn fɔ Limit |
|---|---|
| Frut ɛn vɛjitebul dɛn (espɛshali di wan dɛn we gɛt dak kɔlɔ) . | Fɔ it ɛn drink dɛn we gɛt shuga (sɔft drink, kek) . |
| Fish (we gɛt bɔku omega-3, lɛk salmɔn, makrɛl, ɛn sadin) . | Fɔd dɛn we dɛn dɔn prosɛs (sosish, mitbɔl) . |
| Nat ɛn sid (Walnut, Almond) . | Rɛd mit (bif, bɔd) . |
| Ɔyl dɛn we gɛt bɛnifit lɛk ɔliv ɔyl | Rum |
Fɔ tɔk am simpul wan, if yu fala di it dɛn we yu de it na di Mɛditarenian, dat go ɛp yu fɔ gɛt gud rizulyt. If yu nɔ shɔ bɔt di it we yu de it, tɔk to yu dɔktɔ ɛn go to pɔsin we sabi bɔt it if nid de.
Sɔm ɔda impɔtant abit dɛn
Vitamin ɛn nyutrishɔn sɔpɔtmɛnt dɛn
Bɔrku pipul dɛm wae gɛt AS kin gɛt low vaytamɛn D lɛvɛl. Vitamin D impɔtant fɔ mek di bɔdi tek di kalsiɔm we impɔtant fɔ mek di bon dɛn gɛt wɛlbɔdi. Ivin if yu gɛt vaytamɛn D frɔm di san, eg, ɛn it dɛn we gɛt milk, i nɔ go du fɔ yu. So, aks yu dɔktɔ if yu nid vaytamɛn D ɛn kalsiɔm sɔpɔtmɛnt.
Gud nɛt.
Bak pen kin mek i nɔ izi fɔ gɛt gud slip na nɛt. Bɔt we yu nɔ de slip fayn, dat kin mek yu fil pen mɔ. Tray dɛn advays ya fɔ ɛp yu fɔ slip fayn:
- Stɔp fɔ drink tin dɛn lɛk kɔfi ɛn ti let na di de.
- Stɔp fɔ luk yu fon ɛn TV at le wan awa bifo yu go slip.
- Ɛksesaiz ɔltɛm.
If yu stil nɔ ebul fɔ slip afta yu dɔn du dɛn tin ya, tɛl yu dɔktɔ bɔt dat bak.
Manejmɛnt fɔ strɛs
Fɔ liv wit wan sik wae nɔr de dɔn ɛn wae de afɛkt yu bɔdi in muvmɛnt kin mek yu taya na yu maynd. Na dat mek i impɔtant fɔ tek kia ɔf yu bɔdi ɛn bak yu maynd. Du sɔntin we yu lɛk fɔ mek yu nɔ strɛs. I kin bi fɔ spɛn tɛm wit yu fambul ɔ padi dɛn. Ɔ i kin bi fɔ du sɔntin we yu lɛk fɔ du, fɔ rid buk, ɔ fɔ lisin to myuzik. Tin dɛn lɛk yoga ɛn meditashɔn kin ɛp bak fɔ mek yu maynd kol.
If yu de smok, stɔp tide.
If yu de smok, wan pan de bɛst tin wae yu kin du fɔ kɔntrol yu AS na fɔ lɛf fɔ smok. If yu lɛf fɔ smok, dat kin ɛp yu tritmɛnt fɔ wok fayn ɛn mek yu jɔyn dɛn nɔ pwɛl. I nɔ kin izi fɔ lɛf am wan tɛm, bɔt bɔku we dɛn de fɔ ɛp. Tɔk to yu dɔktɔ ɛn aks fɔ ɛp.
Mɛsej we dɛn kin kɛr go na os
- Ɛksesaiz impɔtant we yu de liv wit Ankylosing Spondylitis (AS). Ɛksesaiz ɛvride fɔ mek yu nɔ fil pen ɛn fɔ mek yu nɔ stif.
- Ɔltɛm mɛmba di we aw yu de tinap . Tray fɔ mek yu bak stret we yu sidɔm, tinap, ɛn slip.
- Adopt wan wɛlbɔdi it we de ridyus inflamɛns na di bɔdi. Ridyus di shuga, it dɛn we dɛn dɔn prosɛs, ɛn rɛd mit.
- Stret kin mek di sayn dɛm wɔs. Fɛn we dɛn fɔ mek yu maynd kol.
- If yu smok, if yu lɛf fɔ smok , dat go afɛkt yu tritmɛnt ɛn ɔl yu wɛlbɔdi.
- Ɔltɛm tɔk to yu dɔktɔ bifo yu bigin ɛnitin, ilɛksɛf na vaytamɛn, nyu ɛksesaiz, ɔ it.
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