A bik takin hnungzang na i nei fo em? Zing i thawh chuan i hnungzang chu a nghetin a nghet lo tih i hria em, chu chuan ben harsa a ti em? A châng chuan a hliam emaw, a dinhmun ṭha lo emaw mai maiah kan ngai ṭhin. Mahse, a châng chuan he hnungzang na reng reng hi a chhan lian zawk a awm thei. Chu chu Ankylosing Spondylitis, a tawi zawngin `(AS)` tih hi a ni. Vawiin hian a chungchang leh he hrehawmna hi hlawhtling taka nunpui dan tur kan sawi dawn a ni.
A awlsam zawngin, Ankylosing Spondylitis (AS) hi eng nge ni?
I ruhro chu ruh leh ruh te te, inzawmkhawm, inzawmkhawm angin ngaihtuah rawh. Chûngte chuan kan ruhro chu awlsam taka kan ben theih, kan tizau thei a, kan rotate thei bawk. Mahse, Ankylosing Spondylitis (AS) tih natna nei mi pakhatah chuan heng ruh leh ruhte hi a lo inflamed ta a ni . Hliam kan neih chuan kan taksa a lo hring chhuak ang bawkin.
He inflammation hi rei tak a awm chuan ruh chu a nghet zauh zauh thin . An flexibility an hloh ta a ni. Hei hi zing khawhar leh hnungzang na chhan ber a ni. AS hi ruh natna chi khat a ni. Damdawi famkim awm lo mah se , a natna lan chhuah dan, a bik takin i hnungzang natna, i rilru hahna ber berte chu kan enkawl thei a, nun pangngaiin kan hmang thei bawk.
Physical therapy leh exercise hmanga insiamrem theihna tur
Hetiang dinhmunah hian i tih theih tha ber pakhat chu exercise dik leh physical therapy hi a ni . Mi thenkhat chuan i hnungzang a na laia exercise lak hi a tha lo niin an ngai. Mahse AS nen chuan thawnthu hi a danglam vek.
- Taksa chakna: Exercise hian i hnungzang leh kawr vel a tichak a. Hei hian posture tha tak i neih theih nan a pui thin .
- Flexibility: A bik takin stretching exercise hian i ruhte flexibility leh range of motion vawng reng turin a pui thei a ni.
- Thâwk lak dan: AS a kal zel chuan a chang chuan rilru ruh inzawmkhawmtu ruhte a nghawng thei bawk. Chuvangin deep breathing exercise leh aerobic exercise neih a pawimawh hle.
Mahse, hre reng ang che, heng exercise te chauh hi ti ve suh. Physics therapist hmu ngei ang che, i dinhmun ang zela siam exercise program siam rawh. Chu chu a him ber leh a hlawk ber a ni.
Natna tichhe thei ei leh in hi kan thlak danglam tur em ni?
I chaw ei hian i ruh natna pawh a nghawng thei tih i hria em? Ni e, a dik a ni. Taksa chhunga inflammation tipungtu ei tur thenkhat a awm. AS pawh hi inflammation nena inzawm natna a nih avangin chutiang ei tur atanga inthiarfihlim a tha ber.
A bik takin, hengte hi tihtlem tum ang che:
- Trans fats awmna ei tur (bakery product tam zawk, margarine) .
- Chaw siam chhuah (sausage, meatballs ang chi) .
- Refined sugar (in tur thlum, cake, biscuit) te chu a hmin hmasa ber a ni.
Chu ai chuan i ei leh in ah hian inflammation tihziaawmna leh natna tiziaawm thei ei tur te dah la. Heng ei tur te hian ``Antioxidant'' leh ``Anti-inflammatory'' property an nei tam hle.
| Chaw chi hrang hrang | Engvangin nge hengte hi a tha? (A bik taka thil neih) . |
|---|---|
| Green tea a ni | Antioxidant property chak tak a nei. |
| Nga hriak (salmon, tuna, sardines) . | Omega-3 fatty acids a pai tam hle a, hei hian inflammation a tihziaawm tih hriat a ni. |
| Thlai (a bik takin green te) . | Vitamin leh mineral tamna a khat. Taksa chhunga inflammation a tihziaawm. |
| Thei chi hrang hrang, pomegranate, berries, leh apple te | Antioxidant tamna thei rah hian natna a ti reh thei. |
| Olive hriak, canola hriak a ni | Thau hrisel tak tak a pai bawk. |
| Ginger leh turmeric te a awm | Hengte hian natural painkiller leh anti-inflammatory angin an thawk a ni. |
| Nuts leh whole grains te pawh a awm bawk | Fiber leh thau hrisel tak tak a pai tam hle. |
In lama enkawlna lum leh vawt i tih theih
In lama i tih theih awlsam tak chu i natna a nih chuan i rilru a hahdam thuai theih nan compress lum emaw, vawt emaw i hnawih hi a ni. Chûng pahnihte chuan natna tihziaawmna an pe a, mahse kawng hnih-in hna an thawk a ni.
- Heat: Heat hian taksa ruh tight tak takte a ti hahdam a, ruh (joint)-a flexibility a tipung bawk.
- Khawsik: Khawsik hian natna hmuna nerve te a ti ti na a, natna hriatna a ti tlem a ni.
An pahnih hian i enchhin thei a, eng method nge i tan a nuam ber tih i hmu thei bawk. Mi tam tak chuan exercise an tih hmain warm treatment an ti a, exercise an tih zawhah cool treatment an ti bawk.
Heat Therapy hmanga enkawl a ni
Minute 20 vel tui lum takin inbual rawh. A nih loh leh hot tub-ah dah la. Tichuan, a lumna a luh loh nan thawmhnaw lum ha la, a natna awmna hmunah chuan heating pad i dah thei bawk. In lama siam i duh chuan towel hnim chu microwave-ah dah la. Mahse a lumna chu test hmasa phawt la, i vunah i dah hmain towel vawt takin khuh hmasa phawt ang che. Chutiang a nih loh chuan nangmah leh nangmah i in kang thei!
Cold Therapy hmanga enkawl a ni
Ice pack emaw, gel-filled cold pack emaw, freezer bag ice cube khat emaw chu a natna hmunah minute 20 vel vawi khatah hnawih thin ang che. In lamah pawh frozen peas packet khat i hmang thei bawk.
Heng zinga pakhat mah i tih hmain, a bik takin i natna a nasat chuan i doctor nen inbiakna neih hmasak phawt ang che. Diagnosis dik tak leh enkawl dan tur ruahmanna neih hi a pawimawh hle.
Take-Home Thuchah a ni
- Ankylosing Spondylitis (AS) hi hun rei tak chhunga awm a ni a, ruh ruhte chu a hring a, a nghet lo.
- A lan chhuah dan ber chu hnungzang na leh zingkar a na a ni.
- He natna hi tihdam kim theih ni lo mah se, a natna lan chhuah dan chu thunun theih a ni a, nun tha tak a ni.
- Physics therapist kaihhruaina hnuaia exercise neih hi a pawimawh hle.
- Inflammation tihziaawmna diet hman hian natna tihziaawmna kawngah a pui thei a ni.
- Hot or cold therapy hi in lama enkawlna awlsam tak a ni a, natna tihziaawmna rang tak a ni.
- Eng thil pawh i tih hmain i doctor pan a, a natna hriat chian leh enkawl dan dik tak neih a pawimawh hle.
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