Ankylosing Spondylitis (AS) na wan sik we nɔ de mɛn ɛn we de mek pɔsin nɔ gɛt bɛtɛ trɛnk. If yu gɛt am, yu no aw i impɔtant fɔ tek yu dɔktɔ in prɛskrishɔn jɔs lɛk aw dɛn tɛl yu fɔ tek am. Bɔt sɔmtɛm, i kin at fɔ kɔntrol yu sik dɛn wit mɛrɛsin nɔmɔ. Sɔntɛnde, if yu chenj smɔl smɔl tin dɛn na yu layf ɛn tray fɔ yuz natura l mɛrɛsin, dat kin ɛp yu fɔ gɛt bɔku fridɔm. Infakt, if yu du dɛn tin ya di rayt we, dat go ɛp yu fɔ ridyus di pen we yu nid fɔ tek.
I impɔtant fɔ du ɛksasaiz!
Ɛksesaiz na impɔtant pat pan yu AS tritmɛnt. Ɛksesaiz kin ɛp fɔ mek yu ebul fɔ muv fayn fayn wan, yu maynd bɛtɛ, ɛn ɛp fɔ mek yu nɔ fil pen. Lɛ wi tek tɛm luk di kayn ɛksesaiz we go fayn fɔ yu. If yu put dɛn tin ya togɛda, dat go mek yu gɛt di bɛst rizɔlt.
| Tayp we yu de du ɛksɛsayz | Tin dɛn we yu go ebul fɔ du | Bɛnifit dɛn |
|---|---|---|
| Kardio eksasaiz | Sayklis, swimin, wata ɛksesaiz. If yu ebul fɔ du ɛksɛsayz we yu de du smɔl mɔ strɛs, yu kin du ay-intɛnsity intaval trenin bak lɛk tu tɛm insay di wik. | Gud fɔ bak pen. Nɔ prɛshɔn pan jɔyn dɛn. Gud fɔ di at ɛn di lɔng dɛn. I de mek yu nɔ taya ɛn i de mek yu gɛt mɔ trɛnk. |
| Trenin fɔ Strɔng | Yuz wet ɔ ɛksɛsayz band 2-4 tɛm insay di wik. fכ du "kכr" εksεsayz dεm we de mek di bכdi εn bak mכsul dεm we de sכpכt di spayna strכng. | I de mek di mɔsul dɛn strɔng ɛn i de gi gud sɔpɔt to di spayna. |
| We yu de strɛch | Du ɛksɛsayz fɔ strɛch ɛvride. Yu kin gɛt advays frɔm dɔktɔ we de mɛn yu bɔdi bɔt dis. | I de ridyus di bɔdi pen ɛn pen. I de mek di jɔyn dɛn kin ebul fɔ chenj. I de ɛp fɔ kɔrɛkt di we aw yu de tinap. |
| Ɛksesaiz fɔ mek yu bɔdi balans | Tin dɛn lɛk yoga, Tai Chi, ɔ ivin jɔs simpul wan-leg ɛksesaiz fayn. Du dɛm 3-5 tɛm insay di wik. | I de protɛkt pɔsin frɔm fɔdɔm. Dis impɔtant fɔ ridyus di risk fɔ frakt frɔm we pɔsin fɔdɔm, bikɔs AS kin mek di bon dɛn lɔs. |
Di tin we impɔtant pas ɔl na fɔ ridyus di tɛm we yu de spɛn fɔ sidɔm na wan ples ɛn muf as yu ebul. dis go εp fכ mek yu vεrbra dεm fכ fכs tכgeda to wan bon.
Wan it we de ridyus di inflamɛns
Pan ɔl we no patikyula it nɔ de fɔ AS, it de we kin ɛp fɔ ridyus inflamɛns na di bɔdi. Wi kɔl am di "Mɛditarenian it." I gɛt dɛn tin ya:
- Fresh vegjetabul ɛn frut dɛn
- Ɔliv
- Fish we gɛt ɔyl lɛk salmɔn
- Nat dɛn
- Ɔl di grens dɛn
- Ligim lɛk lentil ɛn chikip
Bɔt di it dɛn we dɛn dɔn prosɛs fayn fayn wan kin mek di bɔdi gɛt mɔ inflamɛns. Dɛn gɛt bɔku shuga, fat we nɔ fayn, ɛn kemikal.
Sɔm stɔdi dɛn sho se it we nɔ gɛt bɔku stach kin ɛp fɔ gɛt AS simptom dɛn. Dis min se yu nɔ fɔ it tin dɛn lɛk bred, rays, pasta, ɛn pɔt. Nɔr inɔf risach nɔr de fɔ tɔk if dis kin rili woke. Bɔt sɔm pipul dɛn biliv se i kin ɛp. If yu want fɔ tray sɔntin lɛk dis, i go fayn fɔ mek yu tɔk to yu dɔktɔ fɔs.
Vitamin ɛn Suplimɛnt dɛn
Omega-3 dɛn we de na di wɔl
Omega-3s, we de insay nat ɛn fish lɛk salmɔn, na fayn tin fɔ mek yu gɛt fat we de ridyus di inflamɛns. Bɔku stɔdi dɛn dɔn de we de luk pan di bɛnifit dɛn we omega-3 sɔpɔt de gi fɔ pipul dɛn we gɛt AS, bɔt di rizɔlt dɛn stil nɔ klia. So tɔk to yu dɔktɔ bɔt if wan omega-3 sɔpɔtmɛnt go fayn fɔ yu.
Bɔt mɛmba dis:Nɔ tek fish liva ɔyl, lɛk kɔd liva ɔyl. Bikɔs i gɛt bɔku vaytamɛn A, i kin intarakt wit sɔm pan di pen kil dɛm (NSAID) we yu kin tek fɔ AS ɛn i kin mek yu gɛt mɔ blɔd.
Vitamin D we gɛt di sik
Sɔntɛnde, AS kin mek di bon dɛn tan. Kalsiɔm ɛn vaytamɛn D impɔtant fɔ wi bon dɛn. Pipul wae gɛt AS kin gɛt smɔl vaytamɛn D lɛvɛl. Dis kin bi mɔ if yu de tek stɛroyd, we kin ambɔg yu bɔdi fɔ ebul fɔ tek vaytamɛn D. Yu dɔktɔ kin chɛk yu vaytamɛn D lɛvɛl ɛn gi yu sɔpɔt if nid de. Yu kin gɛt vaytamɛn D bak we yu spɛn tɛm na di san na mɔnin, it fish lɛk sadin, eg, ɛn milk ɛn siriɔs tin dɛn we gɛt fɔt.
Kurkumin we dɛn kɔl
Dis na di men aktif ingridiɛnt insay tumara we wi ɔl no. Nano kurkumin na wan kayn kɔrkumin we di bɔdi kin tek am izi wan. stכdi dεm pan AS pasεnshכn dεn sho se dεn ``Nano curcumin'' supliment dεm ya de ridyus inflameshn. Aks yu dɔktɔ if dis go ɛp yu ɛn us kayn we bɛtɛ.
Fizik tɛrapi ɛn ɔda we dɛn we de mek pɔsin nɔ fil fayn
Fizik Tɛrapi
Wan dɔktɔ we de mɛn yu bɔdi (PT) kin tich yu aw fɔ tinap ɛn muv fayn fayn wan fɔ ɛp yu fɔ du di wok dɛn we yu de du ɛvride izi wan. Dɛn kin gi ɔt ɔ kol tritmɛnt bak fɔ mek di mɔsul dɛn rilaks ɛn fɔ mek di jɔyn dɛn nɔ gɛt pen. Dɛn kin ɛp yu bak fɔ mek wan sef ɛksɛsayz program we go fayn fɔ yu.
Fɔ Mek Yu Gɛt Gud Pɔsh
If yu tinap fayn, dat kin ɛp fɔ mek yu nɔ fil pen ɛn nɔ stif. If yu de wok na tebul, kip yu kɔmpyuta skrin na yu yay lɛvɛl. We yu de luk yu fon, es am to fes lɛvɛl instead fɔ tilt yu ed. We yu de wok ɔl di de, nɔ strɛs yusɛf fɔ sidɔm stret, ɛn blo ɔltɛm.
Masaj we yu de du
Sɔm pipul dɛn kin gɛt fridɔm we dɛn de masaj dɛn saful saful. Bɔt if dɛn nɔ du am fayn, i kin mek di pen mɔ ɛn mɔ. So tek tɛm wit dis. If yu de gɛt masaj, na pɔsin nɔmɔ we gɛt ɛkspiriɛns wit Ankylosing Spondylitis nɔmɔ gɛt am.
Akupankcha ɛn TENS tɛrapi
Insay akupankcha, pɔsin we tren kin put fayn fayn nidul dɛn na sɔm patikyula say dɛn na di bɔdi fɔ mek i nɔ fil pen. insay transkutan ilektrikal nεv stimulashכn (TENS), wan mashin de sεnd wan lכw vכltεj ilektrikal kכrant tru di skin fכ mek di nεv dεm εn ridyus di pen. Pan ɔl we dɛn tu we ya kin ɛp pipul dɛn we gɛt AS sɔm tɛm, dɛn nɔ kin wok di sem we. Bɔt bɔku tɛm dɛn kin tek dɛn as tin dɛn we nɔ bad.
Nɔ gi dɛn tin ya nem!
Nɔ tek kayropraktik kia: If yu gɛt spɛshal fushɔn ɔ ɔstioporosis, i bɛtɛ fɔ avɔyd kayropraktik kia, bikɔs i kin mek yu spɛnal brok ɛn yu nerv pwɛl. If yu de tink bɔt dis, mek shɔ se yu tɔk to yu dɔktɔ fɔs.
Nɔ smok: Smok kin mek AS wɔs. I kin mek i at fɔ blo bak bikɔs ɔf di sik. If yu de smok, tɔk to yu dɔktɔ bɔt aw fɔ ɛp yu fɔ lɛf fɔ smok.
Mɛsej we dɛn kin kɛr go na os
- Ɛksesaiz impɔtant ɛn yu nɔ go ebul fɔ avɔyd fɔ trit Ankylosing Spondylitis.
- Yu fɔ it tin dɛn we gɛt fresh vɛjitebul, frut, fish, ɛn ɔl di tin dɛn we yu kin it we kin mek yu bɔdi nɔ inflamɛns.
- Ɔltɛm, go to yu dɔktɔ bifo yu yuz vaytamɛn ɔ ɛni ɔda tin.
- Tray fɔ mek yu tinap fayn ɔltɛm. Dis kin ɛp fɔ ridyus di pen ɛn stiffness.
- Nɔ smok kpatakpata. Dɔn bak, if yu de tink bɔt aw fɔ kia fɔ yu kayrɔpraktik, tɔk to yu dɔktɔ fɔs.
- Yu dɔktɔ na yu bɛst advaysa. Tɔk to am bifo yu mek ɛni tritmɛnt ɔ chenj di we aw yu de liv yu layf.
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