Ankylosing Spondylitis (AS) natna vei hian ni khat hman a harsa em? Heng nunphung hrisel tak takte hian a pui dawn a ni!

Ankylosing spondylitis (AS) i nei em? Chutiang a nih chuan, thil bulpui ber ber pawh tih a harsatzia chu i hre ngei ang, zing lama khum aṭanga tho chhuah aṭanga inchei thlengin, leia thil engemaw lâk tûra inbeng a, i lu i herh thlengin. I hnungzang, i hip leh i ruh dangte natna bakah zing lama natna neia nun chu thil harsa tak a ni thei. Mahse, lungngai suh. Vawiin hian nitin nun awlsam zawka siam thei tur, i natna enkawl dan tur leh ruh inzawmna (joint flexibility) vawng reng thei tur thil awlsam leh hrisel tak tak kan sawi dawn a ni.

Exercise hi a pawimawh!

I taksa a na a, i ruh a khauh chuan exercise i duh lo mai thei. Chu chu thil pangngai a ni. Mahse , Ankylosing Spondylitis (AS) vei tan chuan exercise hi damdawi tha ber pakhat a ni tih i hria em? Exercise neih fo hian joint stiffness a tihziaawm mai bakah i posture leh flexibility a ti tha bawk.

Ngaihtuah teh, zing khum atanga i tho chuan i hnungzang chu a hrual ang maiin a nghet hle tih hi han ngaihtuah teh. Mahse, stretching exercise tenau tlemte i tih chuan chu stiffness chu a bo zauh zauh thin. Hei pawh hi chutiang bawk chu a ni.

Eng ang exercise nge tha?

• Weight-bearing exercise: Swimming, yoga, leh Pilates ang chi exercise hian i hnungzang a tizau thei a, i ruh a tichak a, i natna a tiziaawm thei bawk. A bik takin tui chawi hi i ruhroah engmah pressure awm lovin exercise i tih theihna tha tak a ni.
• Cardio: I heart rate tisangtu leh thawk hahna tihziaawm thei exercise hi a pawimawh bawk. Hei hian kea kal chak tak, jogging, leh cycle khalh ang chi thilte a huam a ni. Chûngte chuan natna a tiziaawm mai ni lovin, i thawk, i tuar thiamna leh i rilru hriselna a ti ṭha bawk ang.

I Posture ngaihtuah rawh

AS nena thil thleng thei ber chu hun kal zelah spine chu hmalam pan a curve thin hi a ni. Chutiang laka invenna tha ber chu engtik lai pawha i ruhro chu a dinglam thei ang bera awm tum hi a ni. I thut lai te, i ding lai te, i kal lai te pawhin hei hi hre reng ang che. Hei hian ruh leh ruhkawr chunga pressure a tihziaawm a, taksa ruh hahna leh hliam a veng thei a ni.

Nitin thil awlsam tak tak i tih theih

• Shoulder exercise: 1. A rilru a hah lutuk chuan a rilru a buai em em a.I kekawrte chu i beng thlengin chawi sang la, hnunglam hawiin roll la, thlah rawh. Ni khatah vawi 5-10 vel tih thin ang che. Hei hian i kekawrte leh i hnungzang chunglam a khauh loh nan a pui ang.
• Chin exercise: Chair-ah thu la, i ke chu leiah dah la, i hmui chu i rilru hnaih thei ang berah dah rawh. Second engemaw zat chelh la, chawlh hahdam rawh. Ni khatah vawi 10 vel tih tur a ni.
• Mut dan: Mut dawnin pillow sang lutuk hmang suh. A theih chuan pillow te tak te hmang la, a nih loh leh pillow tel lovin mu rawh. Pillow sang hian kawng a ti na thei a, AS symptoms a ti na zual thei bawk.

Diet hian danglamna nasa tak a thlen thei a ni

AS tan hian "magic" diet bik a awm lo. Mahse, ei tur thenkhat hian taksaa inflammation control-na kawngah a pui thei a, chu chu internal inflammation a ni a, chu chuan swelling leh na a thlen thin.

A awlsam zawngin sawi ila, Mediterranean diet zawm hian result tha tak i nei thei a ni. I ei leh in i chian loh chuan i doctor nen inbia la, a tul chuan dietitian pan rawh.

Thil tih dan pawimawh dang thenkhat

Vitamin leh nutritional supplement te a awm bawk

AS vei tam tak chuan vitamin D level an nei tlem thei. Vitamin D hi taksain calcium a lakluh theih nan a pawimawh a, hei hi ruh hriselna atan a pawimawh hle. Ni êng, artui leh bawnghnute aṭanga siam vitamin D i hmuh pawhin a tawk lo mai thei. Chuvangin, vitamin D leh calcium supplement i mamawh em tih doctor zawt rawh.

Muttui le.

Hnung lam natna hian zan mut hahdam a harsat phah thei a ni. Mahse mut that lohna hian natna lakah a ti sensitive zawk thei che a ni. I mut that theih nan heng tips te hi han hmang ve teh:

• Ni tlai lamah coffee leh tea ang chi thil in hi bansan rawh.
• Mut hma darkar khat tal i phone leh TV en kha bansan rawh.
• Exercise neih fo thin ang che.

Heng thilte i tih zawh hnu pawha i la muhil thei lo a nih chuan chu pawh chu i doctor hnenah hrilh bawk ang che.

Stress enkawl dan tur

I taksa chetna tichhe thei natna khirh tak nena nun chu rilru hahthlak tak a ni thei. Chuvang chuan i taksa bakah i rilru i enkawl a pawimawh. Stress tihziaawmna turin i duhzawng thil ti rawh. Chhungte emaw, ṭhiante emaw nena hun hman a ni thei. A nih loh leh, i hlimthla hlimthla pakhata inhmang te, lehkhabu chhiar te, a nih loh leh music ngaihthlâk te pawh a ni thei bawk. Yoga leh meditation ang chi thilte pawhin i rilru a ti thlamuang thei bawk.

Meizial i zu a nih chuan vawiin hian chawlhsan rawh.

Meizial i zuk chuan i AS enkawl dan tur tha ber pakhat chu bânsan hi a ni. Meizial zuk bânsan hian i enkawlna chu a thawk ṭha zâwk thei a, i ruhkawr chhiatna pawh a ti tlem thei bawk. Vawi khata bânsan vek chu a harsa a, mahse ṭanpui theih dan tam tak a awm. I doctor nen inbia la, tanpuina dil rawh.