Yu kin bigin yu de bak wit stif ɛn pen na yu bak ɛn hip we yu kɔmɔt na bed na mɔnin? Pan ɔl we dis pen kin stɔp smɔl we yu de wok fɔ di de, yu kin fil lɛk se yu spayna dɔn frɔz bak we yu grap frɔm sidɔm? If yu dɔn gɛt dis ɛkspiriɛns, dis kin bi bɔt yu. Yu go dɔn no se yu gɛt wan sik we dɛn kɔl Ankylosing Spondylitis (AS). Nɔ fred fɔ yɛri dis nem. Pan ɔl we i nɔ kin izi fɔ liv wit dis sik, if yu de manej am fayn, yu go gɛt wɛlbɔdi ɛn gladi at. Tide, wi go tɔk bɔt aw fɔ du dis.
Fɔ tɔk am simpul wan, wetin na Ankylosing Spondylitis (AS)?
Ankylosing Spondylitis, ɔ AS fɔ shɔt, nɔto jɔs simpul bak-ak. Na wan krεse sik we de afɛkt di jכint dεm na wi spayna spεshal wan. Na wan ɔtoimyun kɔndishɔn we de mek wi bɔdi in yon imyun sistɛm atak wi yon jɔyn dɛn.
Imajin wetin kin apin we yu gɛt dis kayn inflamɛns we nɔ de dɔn na yu spayna. Fɔs, pen ɛn stiff de de. As tɛm de go, as yu bɔdi de tray fɔ mek di tin we dɔn pwɛl, nyu bon tisu dɛn de fɔm. dis kin mek di vεrbra dεm na yu spayna fכ fכs tכgeda, εn yu spayna kin lכs in fleksibiliti. Bɔt if yu de manej am fayn, yu go ebul fɔ avɔyd dɛn siriɔs tin ya.
Bɔrku tɛm, dis sik kin bigin wae i yɔŋ, bitwin 20 ɛn 40. Sɔmtɛm i kin tek sɔm tɛm fɔ no if i gɛt dis sik. Dis na bikɔs bɔku pipul dɛn tink se na jɔs kɔmɔn bak prɔblɛm. So di fact se yu dɔn ɔlrɛdi gɛt diagnosis min se yu de tek kia ɔf yu wɛlbɔdi ɛn tinap fɔ am. Dat na big trɛnk insɛf!
Mental trɛnk we dɛn kin gɛt we dɛn kɔntrol di sik dɛn
Fɔ liv wit AS kin fil lɛk swɛ, bɔt lɛ wi luk di ɔda say pan am. Ɛvri tray we yu de tray fɔ kɔntrol yu sik dɛn go gɛt fayn impak pan ɔl ɔda tin dɛn na yu layf.
Dat strɔng filin fɔ tek kɔntrol pan yu wɛl bɔdi kin bi di bɛst tin we kin kam wit AS.
Fɔ tɔk am simpul wan, AS de fos yu fɔ liv wɛlbɔdi layf. Tin dɛm we yu kin tink se, "Okay, lɛ wi du ɛksɛsayz leta" ɔ "Wetin go apin if a it dis it?", na tin dɛm we yu nɔ go ebul fɔ du wit AS. Bikɔs di mɔ yu de du bad, na di mɔ yu de fil pen. Dis kin fos yu fɔ disayd fɔ du tin dɛn we go mek yu gɛt wɛlbɔdi. Dɛn abit ya kin mek yu gɛt wɛlbɔdi pas pɔsin we nɔ gɛt AS.
Aw fɔ kɔntrol AS wit it ɛn drink?
Di it dɛm we yu de it kin kɔntrol di inflamɛns na yu bɔdi. Di it dɛm wae de mek di AS simptom dɛn wɔs na di sem it dɛm wae wi ɔl nid fɔ it smɔl. Dat min se we yu kɔntrol yu it fɔ AS, yu de ridyus yu risk fɔ gɛt bɔku ɔda sik dɛn, lɛk dayabitis ɛn at sik.
| Stay away frɔm dɛn tin ya (we de mek yu inflamɛns bɔku) . | Ad dɛn tin ya to yu it (ridyus inflammation) . |
|---|---|
| Rifayn Shuga: Swit drink, kek, biskit, tofi, ɛn ɔda tin dɛn. | Fɔd dɛn we gɛt bɔku Omega-3: Fish we gɛt ɔyl lɛk salmɔn, tuna, ɛn ɛring, flaks sid, ɛn walnut. |
| Mit dɛn we dɛn dɔn prosɛs: Sosish, mitbɔl, bekin. | Fresh vegjetabul ɛn frut: Tin dɛn we gɛt brayt kɔlɔ lɛk spinach, kelɛ, brɔkoli, bɛri, avokado. |
| Trans Fat: Majarin, shɔtin, frɛsh it (fast fud), snek we dɛn pak. | Whole Grains: Brawn rays, ɔts, malet. |
| Fɔ it dɛn we dɛn dɔn frɛsh pasmak ɛn we gɛt ɔyl. | Ɔyl dɛn we gɛt wɛlbɔdi: ɔliv ɔyl, kokonat ɔyl (in mɔdareshɔn). |
Dis it kin at fɔ yus to fɔs. Bɔt afta sɔm tɛm, yu go bigin fɔ fil mɔ ɛn mɔ as yu pen ɛn stiffness de go dɔŋ. Mɛmba ɔltɛm se, tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it.
Ɛksesaiz na mɛrɛsin we nɔ impɔtant fɔ AS!
Fɔ pɔsin we gɛt AS, ɛksɛsayz nɔto opshɔn, na sɔntin we pɔsin nid. If yu sidɔm stil we yu nɔ de du ɛksɛsayz, dat kin mek yu jɔyn dɛn stif ɛn mek yu fil pen mɔ. So, i impɔtant fɔ put ɛksesaiz insay yu ɛvride rutin.
1. Fɔ strɛch
Dis na di tin we impɔtant pas ɔl. If yu du ɛksɛsayz fɔ strɛch saful saful na mɔnin ɛn ɔl di de, dat kin ɛp fɔ mek yu jɔyn dɛn nɔ stif ɛn mek yu ebul fɔ chenj. Tin dɛn lɛk yoga na fayn tin fɔ dis. Bɔt mɛmba se, nɔ push yusɛf te yu fil pen. Lisin to yu bɔdi.
2. Ɛksesaiz we de mek di at strɔng (Aerobic/Cardio) .
Ɛksesaiz lɛk fɔ waka kwik kwik wan ɛn swim kin ɛp fɔ mek yu gɛt wɛlbɔdi, aw yu at de wok, ɛn aw yu de kɔntrol yu wet. Swim kin fayn mɔ bikɔs i nɔ kin mek yu jɔyn dɛn nɔ strɛs.
3. Trenin fɔ Strɔng
we yu strכng di mכsul dεm we de rawnd di spayna de gi gud sכpכt fכ di spayna. Dis kin mek pɔsin nɔ fil pen. I bɛtɛ fɔ go to dɔktɔ we de mɛn yu bɔdi ɛn mek wan fayn ɛksɛsayz program fɔ yu.
Ɔl dɛn ɛgzampul ya rili impɔtant fɔ yu bɔdi wɛlbɔdi ɛn bak fɔ yu maynd wɛlbɔdi. Di ɔmon dɛn we dɛn kin mek we yu de du ɛksɛsayz kin mek yu fil fayn ɛn mek yu nɔ strɛs.
Bifo ɛni ɔda tin, na di dɔktɔ in advays!
Ɔltin we de insay dis atikul na jɔs wan gayd. If yu gɛt AS, yu dɔktɔ fɔ bi yu bɛst padi.
- Tek di mɛrɛsin we dɛn tɛl yu fɔ tek jɔs lɛk aw dɛn tɛl yu fɔ tek, ɛn di rayt tɛm. Nɔ stɔp fɔ tek yu mɛrɛsin we yu nɔ aks yu dɔktɔ if di pen dɔn stɔp.
- Bifo yu bigin fɔ du nyu ɛksesaiz program, mɔ fɔ tren yu trɛnk, tɔk to yu dɔktɔ. I kin rifer yu to pɔsin we de mɛn yu bɔdi.
- If chenj de pan yu sayn dɛm, fɔ ɛgzampul, if di pen kin wɔs wantɛm wantɛm, mek shɔ se yu go to dɔktɔ.
Si di chalenj fɔ AS as chans fɔ mek di bɛst chenj dɛn na yu layf. Tek rispɔnsibiliti fɔ yu wɛlbɔdi. Di trɛnk we i de gi yu go mek yu sɔprayz.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing Spondylitis (AS) na wan sik we pɔsin kin ebul fɔ kɔntrol. Nɔ fred am.
- Di pawa fɔ kɔntrol yu sik dɛn de na yu an. I go gi yu trɛnk fɔ tink.
- Ad mɔ it dɛn we de ridyus inflamɛns (omega-3, vɛjitebul, frut) to yu it. Stay away frɔm shuga ɛn tin dɛn we dɛn dɔn prosɛs as yu ebul.
- Fɔ strɛch ɛvride na sɔntin we yu fɔ du. Dɔn bak, ad aerobic ɛn trɛnk trenin ɛgzampul dɛn to yu rutin.
- Ɔltɛm, go to yu dɔktɔ bifo yu mek ɛni chenj na yu layf ɛn bɔt di tritmɛnt.
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