Bɔku tɛm yu kin gɛt bak pen, mɔ na yu bak? We yu wek na mɔnin, yu bak kin fil stif ɛn stif, we kin mek i nɔ izi fɔ bɛn? Sɔntɛnde wi kin tink se na jɔs fɔ sprain ɔ bad posture. Bɔt sɔntɛnde, wan rizin kin de we rili siriɔs biɛn dis bak pen we de kɔntinyu fɔ de. Na dat Ankylosing Spondylitis, ɔ `(AS)` fɔ shɔt, na. Tide, wi go tɔk bɔt am ɛn aw fɔ liv wit dis pen fayn fayn wan.
Fɔ tɔk am simpul wan, wetin na Ankylosing Spondylitis (AS)?
Tink bɔt yu spayna lɛk wan kɔlekɛshɔn fɔ smɔl smɔl jɔyn ɛn ligamɛnt dɛn we gɛt kɔnekshɔn to dɛnsɛf. Na dɛn tin ya kin mek wi ebul fɔ bɛn, ɛkstɛnd, ɛn rɔta wi spayna izi wan. Bɔt pan pɔsin we gɛt wan sik we dɛn kɔl Ankylosing Spondylitis (AS), dɛn jɔyn ɛn ligamɛnt dɛn ya kin inflam . Jɔs lɛk aw wi bɔdi kin swel we wi gɛt injuri.
We dis inflamɛns de fɔ lɔng tɛm, di jɔyn dɛn kin stif smɔl smɔl . Dɛn nɔ kin ebul fɔ chenj di we aw dɛn de du tin. Dis na di men rizin fɔ mek yu stif ɛn bak pen na mɔnin. AS na wan kayn at at sik. Pan ɔl we no kɔmplit mɛrɛsin nɔ de fɔ am, wi kin ebul fɔ kɔntrol di sik dɛn we i kin gɛt, mɔ di bak pen we kin mek yu fil fayn pas ɔl, ɛn liv nɔmal layf.
Fizik tɛrapi ɛn ɛksɛsayz fɔ mek yu kɔntinyu fɔ chenj chenj
Wan pan di bɛst tin dɛn we yu kin du pan dis kayn tin na fɔ du ɛksɛsayz fayn ɛn fɔ trit yu bɔdi fayn . Sɔm pipul dɛn kin tink se fɔ du ɛksɛsayz we yu bak de at nɔ fayn. Bɔt wit AS, di stori rili difrɛn.
- Fɔ mek di mɔsul dɛn strɔng: We yu de du ɛksɛsayz, i de mek di mɔsul dɛn we de rawnd yu bak ɛn yu nɛk strɔng. Dis kin ɛp yu fɔ kɔntinyu fɔ tinap fayn .
- Flɛksibiliti: Mɔ di ɛksesaiz dɛn we yu de strɛch, kin ɛp fɔ mek yu jɔyn dɛn ebul fɔ chenj ɛn di say we yu de muv.
- εksεsayz dεm fכ brith: As AS de go bifo, sכmtεm i kin afekt di jכint dεm we de kכnεkt di chεst bon dεm. So, i impɔtant fɔ du ɛksɛsayz fɔ dip briz ɛn ɛksesaiz we gɛt aerobik.
Bɔt mɛmba se nɔ tray fɔ du dɛn ɛgzampul ya yu wan. Mek shɔ se yu go to dɔktɔ we de mɛn yu bɔdi ɛn gɛt ɛksɛsayz program we yu want fɔ du we dɛn mek fɔ yu kɔndishɔn. Dat na di we we sef ɛn we go wok fayn pas ɔl.
Wi fɔ chenj di it we wi de it we de afɛkt di pen?
Yu no se di it we yu de it kin afɛkt di pen we yu jɔyn dɛn kin gɛt bak? Yɛs, na tru. Sɔm it dɛn de we kin mek di bɔdi gɛt mɔ inflamɛns. Bikɔs AS na sik bak we gɛt fɔ du wit inflamɛns, i bɛtɛ fɔ de fa frɔm dɛn kayn it ya.
Speshali, tray fɔ ridyus dɛn tin ya:
- Fɔd dɛn we gɛt trans fat (mɔs pan di tin dɛn we dɛn kin mek fɔ mek bekɛri, majarin) .
- Fɔd dɛn we dɛn dɔn prosɛs (lɛk sosish, mitbɔl) .
- Rifayn shuga (swit drink, kek, biskit) .
Bifo dat, ad tin dɛn to yu it we go mek yu nɔ gɛt bɔku bɔku wata ɛn we go mek yu nɔ fil pen. Dɛn it ya gɛt bɔku `(Antioxidant)` ɛn `(Anti-inflammatory)` prɔpati.
| Di kayn it we dɛn kin it | Wetin mek dɛn tin ya gud? (Spɛshal prɔpati dɛn) |
|---|---|
| Grin ti | I gɛt pawaful antiɔksidant prɔpati dɛn. |
| Fish we gɛt ɔyl (salmon, tuna, sadin) . | Rich in omega-3 fatty acids, we dɛn no se kin ridyus inflamɛns. |
| Vejitebul (especially di wan dɛn we gɛt grɔn) . | I ful-ɔp wit vaytamɛn ɛn minral dɛn. I de ridyus di inflamɛns na di bɔdi. |
| Frut dɛn lɛk granat, bɛri, ɛn apul | Frut dɛn we gɛt bɔku antiɔksidant de ɛp fɔ mek yu nɔ fil pen. |
| Ɔliv ɔyl, kanola ɔyl | I gɛt fayn fayn fat dɛn. |
| Jinja ɛn tumara bambay | Dɛn tin ya kin wok lɛk natura l pen kil ɛn anti-inflammatory. |
| Nat ɛn ɔl gren dɛn | I gɛt bɔku fayv ɛn fayn fayn fat dɛn. |
Ɔt ɛn kol tritmɛnt yu kin du na os
Wan simpul tin we yu kin du na os fɔ gɛt kwik rilif we yu de fil pen na fɔ put ɔt ɔ kol kɔmprɛs. Pan ɔl we dɛn tu tin ya kin mek pɔsin nɔ fil pen, dɛn kin wok tu we dɛn.
- Ɔt: Ɔt de ɛp fɔ rilaks tayt mɔsul dɛn ɛn mek di jɔyn dɛn ebul fɔ chenj mɔ.
- Kol: Kol de mek di nerv dεm na di εria we yu de fil pen, nכ de mek yu nɔ fil pen.
Yu kin tray ɔl tu ɛn si us we fɔ du tin we go mek yu fil fayn pas ɔl. Bɔku pipul dɛn kin du wam tritmɛnt bifo dɛn du ɛksɛsayz ɛn kol tritmɛnt afta dɛn dɔn du ɛksɛsayz.
Hɛt Tɛrapi
Tek ɔt wata fɔ lɛk 20 minit so. Ɔ sok am insay hot tub. Dɔn, wɛr wam klos fɔ mek di ɔt nɔ go insay.Yu kin put ɔt pad bak na di say we di pen de. If yu want fɔ mek wan na os, put wet tawɛl na maykrowev. Bɔt mek shɔ se yu tɛst di ɔt ɛn rap am wit dray tawɛl bifo yu put am na yu skin. If nɔto dat, yu kin bɔn yusɛf!
Kol Tɛrapi
Put ays pak, kol pak we ful-ɔp wit jel, ɔ friza bag we ful-ɔp wit ays kiub na di say we yu de fil pen fɔ lɛk 20 minit wan tɛm. Yu kin yuz bak wan paket frɔzɛn pis na os.
Bifo yu tray ɛni wan pan dɛn tin ya, mɔ if yu de fil bad, mek shɔ se yu tɔk to yu dɔktɔ. Fɔ gɛt kɔrɛkt diagnosis ɛn tritmɛnt plan rili impɔtant.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing Spondylitis (AS) na wan sik we de te we di joyn dεm na di spayna de inflamed εn stif.
- Di men sayn dɛm na di lɔwa bak pen ɛn mɔnin stiffness.
- Pan ɔl we dɛn nɔ kin ebul fɔ mɛn dis sik ɔltogɛda, i pɔsibul fɔ kɔntrol di sayn dɛm ɛn liv fayn fayn wan.
- Ɛksesaiz ɔnda di gayd fɔ pɔsin we de mɛn yu bɔdi rili impɔtant.
- If yu it tin dɛn we de mek yu nɔ gɛt bɔku bɔku bɔdi, dat kin ɛp fɔ mek yu nɔ fil pen.
- Ɔt ɔ kol tritmɛnt na simpul tritmɛnt we yu kin gɛt na os we kin mek yu nɔ fil pen kwik kwik wan.
- Bifo yu du ɛnitin, i impɔtant fɔ go to yu dɔktɔ fɔ no di rayt we fɔ no if yu gɛt di sik ɛn fɔ mek i trit yu fayn.
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