Ankylosing Spondylitis vanga hnungzang natna nena nung tura puitu hriselna lama nunphung

Ankylosing spondylitis i neih chuan nitin hna thawh a harsat theih zia i hria. A bik takin i natna lan chhuah dan a nasat chuan hna awlsam tak tak, inchei te, rit phurh te, chair atanga tho te, i lu chawi sang te, leh a sir lehlamah inher te pawh hi a harsa thei hle. Mahse, i nitin nunah i dah theih tur tih dan awlsam tak tak, mahse pawimawh tak tak a awm a, chu chuan i ruh leh i ruhroah range of motion tha tak a neih theih nan leh he dinhmun hi i enkawl thei a ni. Vawiin hian i nun tlem a awlsam zawka siam thei tur heng tih dan te hi kan sawi dawn a ni.

Exercise hi a pawimawh ber a ni!

I taksa a khauh a, a na lai hian exercise hi thil awlsam a ni lo. Mahse exercise hian a takah chuan i hriselna zawng zawngah danglamna nasa tak a thlen thei a ni. I rilru hahna a tiziaawm mai bakah i dinhmun leh i inthlak danglam theihna a ti tha thei bawk .

A awlsam zawngin, he natna hian i ruhro chu a inzawm khawm a, a ben thei lo niin han ngaihtuah teh. Chuvangin chu chu kan dodal a ngai a ni. Chu chu i ruhro chu a theih ang anga tidik leh sei thei exercise tih tihna a ni.

• Low-resistance exercise, swimming, yoga, leh Pilates te hian i hnungzang a tizau thei a, natna a tiziaawm thei bawk.
• Tin, i heart rate ti sang deuh thei tur low-intensity cardio exercise tih pawh theihnghilh suh, brisk walking emaw cycling emaw ang chi te . Chungte chuan natna a tihziaawm mai bakah i thawk dan, i tuar thiamna, leh i rilru level thlengin a titha bawk ang.

Kar khatah minute 75 atanga 150 chhung exercise neih tum ang che, kar khatah ni thum atanga ni nga chhung exercise lak tum ang che. Khawi atanga tan tur nge tih i hriat chian loh chuan i doctor emaw physical therapist emaw nen inbia la, i tana tha tur exercise program siam rawh .

I dinhmun hi ngaihtuah reng ang che.

I ruhro (spine) dik taka siam tum chuan i ruh leh ruhte chu a inmil tawkin i dah thei a, i hnungzang a stress tul lo chu i tihziaawm thei bawk. Hetiang tih dan hian i range of motion a ti tha bawk a, taksa ruh hahna leh hliam theihna a ti tlem bawk. Nitin heng thil tih dan awlsam tak takte hian hun kal zelah posture tha tak i neih theih nan a pui thei che a ni.

Ni khatah vawi tam tak a hnuaia exercise te hi ti ve thin ang che.

I mut dan hian i dinhmun dik tak a siam thei bawk. Pillow te tak te hmang la, a tha zawk chu pillow tel lovin mu rawh. Hetiang natna vei mi pakhatin pillow thuk tak nen a mut chuan a kawngah harsatna a thlen thei a, a symptoms a ti na zual thei bawk.

Nutritional supplement dang ngaihtuah bawk ang che.

Ankylosing spondylitis vei tam tak chuan vitamin D a hniam thei a, mahse vitamin D hi ei tur pawimawh tak a ni a, chu chuan i ruhte a hrisel theih nan a pui a, i taksain i ei tur atanga calcium a lakluh theih nan a pui bawk. Ni êng, artui, bawnghnute aṭanga vitamin D i hmuh tam pawhin a tawk lo. Chuvangin, vitamin D leh calcium supplement i mamawh em tih doctor zawt rawh .

Mut that hi tih danah hmang rawh.

Hetiang dinhmun avanga hnungzang natna hian zan mut that a ti harsa thei hle. Hun rei tak i mut loh chuan i chau reng a, natna laka i hriatna a tizual bawk. Chuvangin zan mut nuam tak nei turin heng thilte hi han ti ve teh:

• Ni tlai lamah coffee leh tea ang chi caffeine awmna in tur in loh tur.
• Mut hma darkar khat tal i phone leh TV ang screen en kha bansan rawh.
• A hun takah exercise la.

Heng thilte hi ti chung pawhin zanah i la muhil thei lo a nih chuan i doctor hnenah sawipui rawh.

I ei leh in ah fimkhur rawh.

Ankylosing spondylitis tan hian ei leh in bik a awm lo a, mahse ei leh in leh ei dan thenkhat hian i taksaa inflammation dona kawngah a pui thei a, i hriselna zawng zawngah danglamna nasa tak a thlen thei bawk.

Entirna tha tak chu Mediterranean diet hi a ni . Nuts, bean, thei, thlai leh sangha te a ngaih pawimawh ber a, chutih rualin saturated fats leh processed ingredients te a pumpelh bawk. He ei leh in tha tak hi i hriselna zawng zawng tan a tha mai bakah, ruh natna leh inflammation ang chi symptoms te pawh a control thei bawk.

Tin, mi tam tak chuan sa sen, zu, chaw leh in tur thlum telh te, leh i taksa tikhattu chaw siam chhuah (processed foods) te tihtlem hian hahdamna an hmu bawk . Mi thenkhat chuan starch tlem ei hian a pui niin an sawi a, mahse zirchianna tam zawk neih a ngai a ni. Ei leh in hrisel takah luh i duh a, mahse khawi atanga tan tur nge tih i hriat loh chuan dietitian nen inbia la , ruahmanna siam turin a pui ang che.

Stress hi enkawl rawh.

I taksa chetna tichhe thei natna khirh tak nen nun hi thil awlsam a ni lo. Ankylosing spondylitis i neih hian i nun tha ber i hman theih nan i taksa hriselna bakah i rilru hriselna pawh ngaihtuah a pawimawh hle. Stress hi kan pumpelh kim thei lo nain, min nghawng dan tur enkawl dan tur zawn a pawimawh hle.

I chhûngte, i ṭhiante, a nih loh leh i ran vulhte nêna hun hman te, i kal kual te, a nih loh leh i hlimthla hlimawm tak tih ang chi thilte chuan a ṭanpui thei a ni. Online ah pawh yoga leh meditation hmanga mindfulness practice theihna tur app leh video tam tak a awm bawk . Nangmah chauha stress i enkawl harsat chuan rilru lam hriselna lama mithiamte thurawn lak a phu hle .

Meizial i zuk chuan bânsan tûrin ruahmanna siam rawh!

I dinhmun enkawl chhan ṭha dang chu meizuk bânsan hi a ni. Meizial zuk bânsan hian i enkawlna a ti hlawhtling thei a , i ruhkawr chhiatna a ti tlem thei bawk .

Vawi khata tih vek tur a ni lo. Thiltih dan, enkawlna leh thil siam chhuah dan finfiah tawh tam tak a awm a, chu chuan a pui thei a ni. Nicotine patch, gums, emaw lozenges emaw hian i duhthusam a tiziaawm thei a ni. I doctor chuan damdawi, hnar spray emaw, inhaler emaw a pe thei bawk. Counselor emaw, support group emaw hnen atanga tanpuina dawn hian kawng dik zawh zel turin a pui thei bawk che a ni. I thawh tan emaw, kawng dik zawh tur emaw i neih chuan, i doctor nen i tih theih tur thil tak tak chungchang sawipui rawh .