Yu dɔn ɛva wek na mɔnin wit yu bak ɛn yu hip we stif, ɛn strɛs wit pen we de las ɔl di de? Sɔmtɛm de pen kin so bad dat yu nɔ kin ivin ebul fɔ du nɔmal tin dɛn. If yu gɛt dɛn sik ya, i kin bi bikɔs ɔf wan sik we dɛn kɔl Ankylosing Spondylitis. Nɔr wɔri, dis na sik wae kin afɛkt bɔrku pipul dɛm. Tide, wi go tɔk bɔt dis, ɛn aw yu kin kɔntrol dɛn sik ya, mɔ tru di it dɛn we yu de it.
Fɔ tɔk am simpul wan, wetin na Ankylosing Spondylitis (AS)?
Ankylosing Spondylitis, ɔ AS fɔ shɔt, na wan kayn at at sik we kin kam bikɔs ɔf inflamɛns. I kin mɔs afɛkt di jɔyn dɛn na yu spayna. spεshal wan, i de afekt di joyn dεm bitwin di sכm sכm bon dεm (vεrbra) na yu bak.
Tink bɔt am, wi spayna na smɔl smɔl bon dɛn we gɛt kɔnekshɔn to dɛnsɛf, nɔto so? Di jɔyn dɛn we de bitwin dɛn bon ya de mek wi ebul fɔ bɛn bifo, bak, ɛn twist izi wan. Insay AS, dɛn jɔyn ya kin inflam fɔ lɔng tɛm, ɔ swel. as tεm de go, dis inflameshn kin mek di bon dεm na di spayna fכ fכm tכgeda, fכ mek wan singl lכng bon. Dat na di men rizin fɔ de stiffness ɛn pen wae yu kin fil na mɔnin.
Bɔku tɛm pipul dɛn kin kɔnfyus dis sik wit wan kɔmɔn bak-ak. Bɔt AS na difrɛn sik, we gɛt fɔ du wit di bɔdi in imyun sistɛm. Ɛn i nɔ jɔs de na di spayna nɔmɔ. Sɔmtɛm i kin afɛkt big jɔyn dɛn lɛk di hip, sholda, ɛn ni, ɛn bak di yay ɛn at.
Wetin na di rilayshɔn bitwin tritmɛnt ɛn it?
We dɛn de trit AS, bɔku tɛm dɔktɔ dɛn kin gi dɛn mɛrɛsin dɛn we de kɔntrol di inflamɛns. Nɔn-steroidal anti-inflammatory drugs, ɔ NSAIDS , na di men grup fɔ drɔgs. Dɛn tin ya kin rili ridyus di pen ɛn stiffness.
Bɔt smɔl prɔblɛm de ya. Fɔ sɔm pipul dɛn, mɔ di wan dɛn we gɛt sik na dɛn at ɛn di wan dɛn we gɛt prɔblɛm wit dɛn bɛlɛ lɛk gastritis, fɔ yuz dɛn NSAIDS ya fɔ lɔng tɛm nɔto fayn tin. Na da tɛm de wi nid fɔ tink bɔt ɔda we fɔ kɔntrol wi sik dɛn apat frɔm mɛrɛsin.
Fɔd na wan pan di pawaful wɛpɔn dɛn we wi gɛt na ya. E nɔr de tek ples fɔ di rayt tritmɛnt, bɔt e kin mek big difrɛns na yu layf wae dɛn kam togɛda wit tritmɛnt.
Omega-3 fεt asid dεm de fכt inflameshn
Naw lɛ wi tɔk bɔt di hiro na dis stori. Dat na Omega-3 fat asid. Yu go mɔs dɔn yɛri dis nem bifo. Fɔ tɔk am simpul wan, dis na di "gud" fat dɛm we wi bɔdi nid, bɔt nɔ kin ebul fɔ mek fɔ dɛnsɛf. Wi nid fɔ gɛt dɛn frɔm it.
Wetin mek Omega-3 impɔtant fɔ pɔsin we gɛt AS?
Omega-3 dεm gεt pawaful anti-inflammatory prכpati dεm. Dɛn kin du lɛk smɔl faya (inflammation) insay wi bɔdi. Dis kin ɛp fɔ mek yu nɔ gɛt pen na yu jɔyn dɛn, yu nɔ de swel, ɛn yu nɔ de stif mɔnin.
Fɔ mek wi go gɛt di bɛst pan dɛn Omega-3 ya, wi bɔdi nid di omega-3 dɛn we gɛt lɔng chen. Plant it dɛn gɛt shɔt chen omega-3. Pan ɔl we di bɔdi kin chenj dɛn to lɔng chen, i kin du dat di we we nɔ kin wok fayn. Na dat mek i kin wok fayn fɔ gɛt lɔng chen omega-3 dɛn dairekt frɔm it dɛn we gɛt bɔku tin dɛn.
Us it dɛn we gɛt bɔku Omega-3? Mek wi si.
Okay, naw yu go mɔs want fɔ no wetin na dɛn Omega-3 rich it ya. Lɛ wi luk dis klia wan na wan tebul.
| Di kayn it we dɛn kin it | Wetin mek dɛn tin ya gud? | Ɛgzampul dɛn |
|---|---|---|
| Fish we gɛt fat | dis na di richest sכsכs fכ lכng chen Omega-3 (EPA εn DHA), we de rili ifektiv fכ ridyus inflameshn. | Salmon, Tuna, Sadin, Makrɛl, Ɛring |
| Ɔda Sifud dɛn | Dɛn tin ya gɛt sɔm Omega-3 bak. I fayn fɔ ad difrɛn difrɛn tin dɛn to yu it. | Prawns, Lɔbsta, Skwid |
| Fish Ɔyl Sɔplɛnt dɛn | Wan fayn opshɔn fɔ di wan dɛn we nɔ lɛk fɔ it fish ɔ we gɛt prɔblɛm fɔ gɛt inof. | Dɛn kin gɛt am insay kapsul ɔ likwid fɔm, bɔt ɔltɛm go to yu dɔktɔ bifo yu yuz dɛn tin ya. |
| Plant-based sɔs dɛm fɔ Omega-3 | Dɛn tin ya gɛt shɔt chen Omega-3 (ALA). Pan ɔl we sɔm tin dɛn kin bɛnifit di bɔdi, dɛn nɔ kin wok lɛk fish. | Flaks sid/Linsid, Chia sid, Walnut, Kanola ɔyl |
Aw yu kin put dɛn it ya insay yu layf?
- Tray fɔ put wan fish we gɛt ɔyl insay tu tɛm insay di wik . Yu kin it am lɛk kari, gril, ɔ stim.
- Ad wan ti spɔnj grɔn flaks sid ɔ chia sid to salad ɛn yogɔt.
- Ad sɔm walnuts to yu oatmeal fɔ brɛf.
Fɔd dɛn we wi fɔ tek tɛm wit ɔ ridyus
Apat frɔm we yu ad gud tin dɛn, i impɔtant bak fɔ ridyus di it dɛn we de mek yu gɛt mɔ inflamɛns, we kin mek yu gɛt mɔ pen.
- Shuga ɛn rifin kabɔhaydrɛt: Tin dɛn lɛk drink we dɛn dɔn swit, kek, biskit, wayt bred, ɛn wayt rays (we pasmak) kin mek di bɔdi inflamɛns bɔku.
- Fɔd dɛn we dɛn dɔn prosɛs: Ridyus yu it fɔ it dɛn we dɛn dɔn prosɛs fayn fayn wan lɛk sosish, mitbɔl, ɛn instant noodles as yu ebul.
- Satyuret ɛn Trans Fat: Dɛn fat ya we nɔ fayn fɔ yu kin de na it dɛn we dɛn dɔn dip frɛsh, majarin, ɛn tin dɛn we dɛn kin bek. Dɛn kin mek bak di inflamɛns bɔku.
- If yu it rɛd mit pasmak: Sɔm stɔdi dɔn sho se if yu it bɔku rɛd mit, dat kin mek yu gɛt inflamɛns bak.
Fɔ tɔk am simpul wan, i bɛtɛ fɔ mek yu kɔntinyu fɔ it tin dɛn we yu kin it na yu os as yu ebul . Fil yu plet wit renbo we gɛt difrɛn difrɛn kɔlɔ dɛn we gɛt vɛjitebul ɛn frut dɛn. Wi spays dɛm lɛk tumara, jinja, ɛn galik na fayn fayn it dɛm bak we de mek pɔsin nɔ gɛt inflammatory. Nɔ fɔgɛt fɔ ad dɛn to yu it dɛn, bak.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing Spondylitis (AS) na wan inflammatory arthritis kכndyushכn we de afekt di spayna fכs.
- Pan ɔl we mɛrɛsin rili impɔtant, if yu chenj di it dɛn we yu de it fɔ kɔntrol di sik dɛn we yu gɛt, dat kin mek yu gɛt bɔku rilif.
- If yu it tin dɛn we gɛt bɔku omega-3 fat asid, mɔ di fish we gɛt ɔyl (lɛk salmɔn, sadin, ɛn makrɛl), dat kin mek yu bɔdi nɔ gɛt bɔku inflamɛns.
- If yu nɔ it bɔku it dɛn we gɛt bɔku shuga, it dɛn we dɛn dɔn prosɛs, ɛn fat we nɔ fayn, dat kin ɛp fɔ mek yu nɔ gɛt pen ɛn ɔda sayn dɛn.
- Di tin we impɔtant pas ɔl: Bifo yu mek ɛni big chenj pan yu it, ɔ bigin fɔ tek supamakit lɛk fish ɔyl, duya tɔk to yu dɔktɔ ɛn gɛt dɛn aprɔval. Wetin de wok fɔ ɔlman nɔto di sem.
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