Sɔntɛnde yu kin wek na mɔnin wit yu bak we stif ɛn fil lɛk se yu nɔ ebul fɔ ivin muf? Pan ɔl we dis pen we de kɔmɔt na di hip jɔyn kin stɔp as di de de go, na di wan dɛn nɔmɔ we de sɔfa wit am no aw i nɔ kin izi fɔ wok na dɛn layf ɛvride. Bɔrku tɛm, dɛn sik ya kin kam wit wan sik wae dɛn kɔl ‘Ankylosing Spondylitis’. So tide, lɛ wi tɔk bɔt sɔm simpul tin dɛm wae yu kin du yusɛf wae yu de liv wit dis sik, apat frɔm di tritmɛnt dɛm wae yu dɔktɔ de gi yu.
Wetin rili na Ankylosing Spondylitis (AS)?
Fɔ tɔk am simpul wan, Ankylosing Spondylitis (AS) na inflamɛns na di jɔyn dɛn, mɔ di spayna ɛn hip jɔyn dɛn, we kin kam bikɔs di imyun sistɛm nɔ de wok fayn na wi bɔdi. Dis na sik we kin de fɔ lɔng tɛm. Dis inflameshn de mek di joyn dεm de fil bad bad wan εn stif . Dis stiffness kin fil mɔ we yu wek na mɔnin.
Pan ɔl we no patikyula mɛrɛsin nɔr de fɔ dis sik, if yu gɛt di rayt mɛrɛsin ɛn chenj yu layf, yu kin kɔntrol dɛn sik ya fayn fayn wan ɛn liv nɔrmal layf. Sɔntɛnde, de sik kin stɔp, ɛn ɔda tɛm dɛn kin kam fɔ no mɔ. Di tin we impɔtant pas ɔl na dat if yu gɛt dɛn sik ya, yu fɔ rili go to dɔktɔ we sabi du di wok fɔ mek dɛn no di sik kɔrɛkt wan ɛn bigin di rayt tritmɛnt. Insay dis atikul, wi go tɔk bɔt aw yu go chenj yu layf we go ɛp yu fɔ gɛt fridɔm apat frɔm dɛn tritmɛnt dɛn de.
5 tin dɛm we yu kin du na os fɔ ɛp yusɛf
Apat frɔm we yu fala di mɛrɛsin ɛn instrɔkshɔn dɛn we yu dɔktɔ gi yu, if yu tray dɛn simpul we ya, dat go mek yu gɛt bɔku rilif frɔm yu pen ɛn stiffness.
1. Stay Aktiv
"Aw a go du eksasaiz wen mi bak de at?" yu kin de wɔnda. Bɔt di tru tin na dat, ɛksesaiz saful saful bɛtɛ fɔ AS pas fɔ rɛst. We yu de du tin, dat kin mek yu jɔyn dɛn ebul fɔ chenj, i kin mek di mɔsul dɛn we de ɛp fɔ mek yu spayna stret, ɛn i kin mek yu bɔdi gɛt bɔku trɛnk.
Imajin, ivin if yu bak fil stiff we yu wek na mɔnin, if yu muv rawnd smɔl ɛn tek shɔt waka, da stiffness de go go smɔl smɔl, nɔto so? Na so i bi.
- Wetin yu go du? Ɛksesaiz we nɔ de put tumɔs prɛshɔn pan di jɔyn dɛn, lɛk fɔ waka kwik kwik wan ɛn fɔ swim, na fayn tin.
- Mɛmba se: Di de dɛn we pɔsin kin fil pen pasmak, nɔ fɔ du ɛksɛsayz we yu de tray tranga wan, lɛk fɔ jomp ɔ rɔn. Aks yu dɔktɔ ɔ fisiotɛrapist us ɛgzampul dɛn we fayn fɔ yu.
2. Fɔ Stret am saful saful
Stretching na impɔtant tin fɔ pɔsin we gɛt AS. If yu de na di sem pozishɔn ɔl di de, mɔ we yu de wok bifo kɔmpyuta, dat kin mek di jɔyn dɛn na yu bak tayt mɔ ɛn mɔ.
di bεst tεm fכ strεch na afta yu was wam wam, biכs da tεm de di mכsul dεm na di bכdi kin rili rilaks.
Strech di mɔsul dɛn na yu bak, yu nɛk, yu sholda, ɛn yu hip jisnɔ. Dis go mek yu ebul fɔ chenj ɛn mek yu nɔ fil pen. Dɔn bak, if yu strɛch smɔl bifo yu go slip na nɛt, dat kin ɛp yu fɔ slip fayn.
3. Gɛt vaytamɛn D frɔm di san layt
Pipul wae gɛt Ankylosing Spondylitis kin gɛt smɔl risk fɔ gɛt ɔstioporosis, we na wan sik we de mek dɛn bon tan. Kalsiɔm impɔtant fɔ mek wi bon dɛn strɔng. Vitamin D nid fɔ mek di bɔdi tek di kalsiɔm fayn fayn wan.
Di bɛst ɛn izi we fɔ gɛt vaytamɛn D na we yu de na di san .
- Aw fɔ du am? Put yusɛf na di san fɔ lɛk 15 to 20 minit ɛvri mɔnin (bifo 10 oklɔk mɔnin) ɔ ivintɛm (afta 4 oklɔk na nɛt). Di san nɔ strɔng dis tɛm, so i nɔ go ambɔg yu skin.
- If yu de wɔri bɔt di vaytamɛn D we yu gɛt, tɔk to yu dɔktɔ. If nid de, i go gi am vaytamɛn D sɔpɔtmɛnt.
4. Tek advantej pan hot ɛn kol pak (Heat & Cold Packs) .
Dis na di say we bɔku pipul dɛn kin kɔnfyus. We yu bak de at, yu fɔ yuz ɔt wata ɔ ays? Dɛn tu tin ya fayn, bɔt dɛn fɔ yuz dɛn pan tu tin dɛn.
| I fɔ yuz am | Us tɛm i fayn fɔ du? | Wetin kin apin? |
|---|---|---|
| Hɛt Pak dɛn (Bɔtul dɛn we gɛt ɔt wata, pad fɔ ɔt) | Fɔ jɔyn stiffness, mɔsul stiffness, chronic pen. (Great fɔ mɔnin stiffness) | I de mek di blɔd go ɔlsay, i de mek di mɔsul ɛn jɔyn dɛn we tayt, rilaks, ɛn i de mek dɛn fil fri. |
| Kol Pak dɛn (Wan bag we gɛt ays kiub) | Fɔ pen wantɛm wantɛm, bad bad wan, inflamɛns, ɛn swɛlin (if di pen kam afta yu dɔn du ɛksɛsayz) . | I kin mek di blɔd vesel dɛn kɔnstrikt, i kin mek di swɛlin ɛn inflamɛns nɔ bɔku, ɛn i kin mek di nerv dɛn we kin no pen nɔ gɛt bɛtɛ trɛnk fɔ sɔm tɛm. |
Impɔtant: We yu de put ays, nɔ ɛva put di ays dairekt pan di skin. Rap am wit tin tawɛl ɛn put am fɔ lɛk 15-20 minit.
5. Tek kia of yu posture.
AS kin mek di spayna bɛn fɔ go bifo as tɛm de go, we kin mek i butu. Di bɛst we fɔ mek dis nɔ apin na fɔ tray ɔltɛm fɔ mek yu spayna stret as yu ebul .
- We yu sidɔm: Kip yu bak stret ɛn ledɔm pan di bak pat pan di chia, nɔto di ed. If nid de, put wan smɔl pilo ɔnda yu bak.
- We yu de slip: Nɔ yuz pilo dɛn we rili ay. If i pɔsibul, ledɔm yu fes dɔŋ na di bed we yu nɔ gɛt pilo fɔ sɔm tɛm. Dis go ɛp fɔ mek yu spayna stret.
- We yu tinap: Kip yu sholda dɛn bak, yu bak stret, ɛn yu bɛlɛ pul insay smɔl.
I kin tranga smɔl fɔ mek dɛn tin ya bi yu abit fɔs, bɔt as yu de tray smɔl smɔl ɛvride, yu bɔdi go yus to am bay insɛf.
Mɛsej we dɛn kin kɛr go na os
- Ankylosing Spondylitis na wan sik we pɔsin kin ebul fɔ kɔntrol. Yu kin gɛt fridɔm wit di rayt tritmɛnt ɛn chenj dɛn layf.
- Nɔ ɛva stɔp di tritmɛnt we yu dɔktɔ de gi yu. Dɛn kin du dɛn tin ya as ɔda sɔpɔt fɔ da tritmɛnt de.
- Fɔ de du tin ɛn fɔ du ɛksɛsayz saful saful na yu bɛst padi dɛn. Nɔ de na wan ples bikɔs yu de fred fɔ mek yu fil pen.
- Yuz ɔt kɔmprɛs fɔ mek yu jɔyn stif, ɛn kol kɔmprɛs fɔ mek yu gɛt pen ɛn swel wantɛm wantɛm.
- Lisin to yu bɔdi. If di pen de bɔku ɔ if sɔntin nɔ fayn fɔ yu, tɔk to yu dɔktɔ bɔt am.
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