Zing lama khum atanga i thawh hian i hnungzang leh i hip-a natna leh natna hmangin i ni i tan bawk em? Nitin hna i thawh laiin he natna hi tlem a reh deuh mah se, i thut atanga i thawh chuan i ruhro chu a vawt leh ang maiin i hria em? Hetiang thil tawn hi i tawng tawh a nih chuan hei hi nangmah chungchang a ni thei. Ankylosing Spondylitis (AS) tih natna i nei tih i hre tawh ngei ang. He hming hi hre hlau suh. Hetiang dinhmun nena nun hi harsa tak ni thei mah se, uluk taka i enkawl chuan nun hrisel leh hlim takin i nung thei a ni. Vawiin hian hetianga tih dan tur kan sawi dawn a ni.
A awlsam zawngin, Ankylosing Spondylitis (AS) hi eng nge ni?
Ankylosing Spondylitis, a tawi zawngin AS hi hnungzang natna awlsam tak mai a ni lo. Kan ruhro (spine) chhunga ruh (joint) te a bik takin a nghawng thin chronic inflammatory condition a ni. Autoimmune condition a ni a, kan taksa ngei pawh hian kan taksa ruh (joint) a rawn bei a ni.
I ruhroah hetiang chronic inflammation i neih hian eng nge thleng tih han ngaihtuah teh. Pakhatnaah chuan natna leh rilru hahna a awm. Hun a kal zel a, i taksain a chhiatna chu siamthat a tum rualin ruh tissue thar a lo piang ta a ni. Hei hian i ruhro chhunga vertebrae te chu a inzawm khawm thei a, i ruhro chuan a flexibility a hloh thei bawk. Mahse uluk taka i enkawl chuan heng natna khirh tak takte hi i veng thei a ni.
A tam zawkah chuan he natna hi kum naupan lai atanga intan a ni a, kum 20 leh 40 inkar a ni a, a chang chuan a natna hriat theih nan hun rei tak a ngai thin. Hei hi mi tam tak chuan back problem pangngai mai nia an ngaih vang a ni. Chuvangin diagnosis i dawng tawh tih hian i hriselna i enkawl a, i ding chhuak tihna a ni. Chu chu a takah chuan chakna lian tak a ni!
Symptoms control atanga rilru chakna hmuh
AS nena khawsak hi chiam ang maiin a lang thei a, mahse a sir lehlamah han thlir ila. I natna lan chhuah dan enkawl tura i theihtawp chhuah apiang hian i nun kawng dang zawng zawngah nghawng tha tak a nei ang.
Chu i hriselna thunun theihna rilru na tak chu AS nena lo awm tha ber a ni thei.
A awlsam zawngin AS hian nun hrisel tak nei turin a nawr che a ni. "Okay, exercise la leh ila" emaw, "He chaw hi ka ei chuan eng nge thleng ang?", tih te hi AS hmanga i tih theih loh thilte hi a ni. A chhan chu thil dik lo i tih tam poh leh hrehawm i tuar nasa zawk a ni. Hei hian duhthlanna hrisel zawk siam turin a nawr che a ni. Heng tih dan te hian AS nei lo mi aiin hrisel zawk i nih theihna a tipung zawk a ni.
Ei leh in hmanga AS hi engtin nge kan control theih ang?
I eiturte hian i taksaa inflammation a control thei a ni. AS symptoms ti na zualtu ei tur te hi a takah chuan kan ei tlem vek tur ei tur inang chiah chiah an ni. Chumi awmzia chu AS tan i ei leh in i control hian natna dang tam tak, zunthlum leh thinlung natna te i vei theihna a ti tlem tihna a ni.
| Heng thil (inflammation tipungtu) lakah hian inthiarfihlim rawh . | Heng thilte hi i ei leh in ah telh la (inflammation tihziaawm) . |
|---|---|
| Refined Sugars: In tur thlum, cake, biscuit, toffee, etc. te ei tur a ni. | Omega-3 tamna ei tur: Nga hriak nei, salmon, tuna, leh herring, flax chi, leh walnut te. |
| Sa siam chhuah: Sausage, meatballs, bacon te. | Thlai leh thei thar: Thil rawng hring tak tak, spinach, kale, broccoli, berries, avocado te. |
| Trans Fats: Margarine, shortenings, chaw hmin (fast food), chawhmeh chi hrang hrang packaged. | Whole Grains: Brown rice, oats, millet te pawh a awm bawk. |
| Chaw hmin lutuk leh hriak nei. | Hriselna atana tha oil: olive oil, coconut oil (a tlem berah). |
He diet hi a tir lamah chuan hman a harsa mai thei a, mahse hun engemaw chen hnuah chuan i natna leh i rilru hahna a tlahniam chuan i rilru a tichak lehzual tan ang. I ei leh in lama inthlak danglamna lian tham i neih hmain i doctor nen inbiakna neih hmasak phawt ang che tih hre reng ang che.
Exercise hi AS tan chuan damdawi pawimawh tak a ni!
AS vei tan chuan exercise hi duhthlan tur a ni lo va, thil tul tak a ni. Exercise tel lova thut reng hian i ruhte chu a tikhauh thei a, a ti na zual thei bawk. Chuvangin, nitin nunphungah exercise hi telh a pawimawh hle.
1. Stretching tih hi a ni
Hei hi a pawimawh ber a ni. Zing leh nilengin gentle stretching exercise tih hian i ruh (joints) a ti na lo a, i flexibility a vawng reng thei bawk. Hemi atan hian yoga ang chi thil hi a ropui hle. Mahse, hre reng ang che, hrehawm khawpin in nawr luih suh. I taksa chu ngaithla rawh.
2. Thinlung tichaktu exercise (Aerobic/Cardio) .
Kal chak leh tui chawi ang chi exercise te hian i hriselna zawng zawng, thinlung hnathawh dan leh i taksa rihna tihtlem nan a pui thei a ni. Swimming hi a tha hle a, a chhan chu i ruh (joint)-ah stress a siam tlem vang a ni.
3. Chakna Inzirtirna
Spine chhehvel thau te tihchak hian ruhro tanpui tha tak a pe a ni. Hei hian natna a tiziaawm thei a ni. Physiotherapist rawn la, i tan exercise program tha tak siam a tha ber.
Heng exercise zawng zawng hi i taksa hriselna bakah i rilru hriselna atan pawh a pawimawh hle. Exercise laiin hormone siam chhuah hian i mood a ti tha a, stress a ti tlem bawk.
Thil dang hma chuan Doctor thurawn chu!
He thuziak zawng zawng hi kaihhruaina mai a ni. AS i neih chuan i doctor hi i thian tha ber a ni tur a ni.
- I damdawi pek ang chiah kha ei la, a hun takah ei bawk ang che. Natna a reh tawh em tih doctor zawt lovin i damdawi ei kha bansan suh.
- Exercise program thar, a bik takin chakna training i tan hmain i doctor nen inbia ang che. Physics therapist hnenah a refer thei che a ni.
- I natna lan chhuah danah danglamna a awm a nih chuan, entirnan, natna chu a zual thut a nih chuan, doctor thurawn la ngei ang che.
AS harsatna hi i nunah inthlak danglamna tha ber siam theihna hun remchang angin ngai rawh. I hriselnaah mawhphurhna la rawh. Chakna a pek che chuan mak a ti hle ang che.
Take-Home Thuchah a ni
- Ankylosing Spondylitis (AS) hi enkawl theih a ni. Hlau suh.
- I symptoms control theihna thiltihtheihna chu i kutah a awm. Rilru chakna a pe ang che.
- I ei leh in ah hian inflammation tihziaawmna tur ei tur (omega-3, thlai, thei) tam zawk dah la. Sugar leh processed foods te hi a theih ang anga inthiarfihlim tur a ni.
- Nitin stretching hi tih ngei ngei tur a ni. Tin, i tih danah aerobic leh strength training exercise te pawh dah tel bawk ang che.
- Nunphung i tihdanglam hmain leh enkawlna chungchangah doctor rawn hmasa phawt ang che.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh