Ankylosing Spondylitis (AS) hi natna khirh tak, chak lohna thlentu a ni. I neih chuan i doctor-in a pek ang chiah chiah ei a pawimawh zia i hria. Mahse, a chang chuan, damdawi chauh hmanga i symptoms control a harsa thin. A châng chuan nunphung tihdanglamna tê tê siam a, thilsiam damdawi enchhin hian hahdamna nasa tak i nei thei a ni. Dik tak chuan heng thilte hi dik taka tih hian natna tidamtu damdawi i ei tur zat tihtlem nan a pui thei che a ni.
Exercise hi a pawimawh!
Exercise hi AS enkawlna atana thil pawimawh tak a ni. Exercise hian i range of motion a ti tha thei a, i rilru hriselna a ti tha thei a, natna a tihziaawm thei bawk. I tana tha ber tur exercise chi hrang hrangte han thlir ila. Chungte chu inzawmkhawm chuan rah tha ber a chhuah ang.
| Exercise chi hrang hrang | Thil i tih theihte | Hlawkpuina |
|---|---|---|
| Cardio exercise neih a ni | Cycling, tui chawi, tuiah exercise lak a ni. Exercise hahthlak deuh deuh i tuar thei a nih chuan kar khatah vawi hnih vel high-intensity interval training i ti thei bawk. | Back pain tan a tha. Joint-ah pressure a awm lo. Thinlung leh lung tan a tha. Chauhna a tiziaawm a, chakna a tipung bawk. |
| Chakna Training neih a ni | Kar khatah vawi 2-4 vel weight emaw exercise band emaw hman thin. "Core" exercise tih hian pum leh hnungzang ruh tichaktu, ruhro tichaktu. | Muscle a tichak a, ruhro (spine) tanpui tha tak a pe bawk. |
| Stretching tih hi a ni | Nitin stretching exercise ti thin ang che. Hemi chungchangah hian physical therapist hnen atangin thurawn i la thei ang. | Taksa na leh natna a tiziaawm. Joint flexibility a tipung. Posture siam that nan a pui thin. |
| Taksa inthlauhna vawng reng tura exercise lak thin | Yoga, Tai Chi, ke pakhata ding mai mai pawh hi thil tha tak a ni. Kar khatah vawi 3-5 vel tih thin ang che. | Tlu lakah a venghim. Hei hi tlu avanga ruh tliak hlauhawmna tihziaawmna atan a pawimawh a, AS hian ruh a tikehsawm thei a ni. |
A pawimawh ber chu hmun khata ṭhutna hun hman tlem a, a theih ang anga che vel hi a ni. Hei hian i vertebrae te chu ruh pakhatah a inzawm khawm loh nan a pui ang.
Inflammation tihziaawmna diet
AS tan hian ei leh in bik a awm loh laiin, taksaa inflammation tihziaawmna tur diet a awm. "Mediterranean diet" kan ti a ni. A hnuaia mite hi a huam tel a ni:
- Thlai leh thei thar
- Olive a ni
- Salmon ang chi sangha hriak nei
- Nuts a ni
- Thlai chi hrang hrang (whole grains).
- Legumes te chu lentils leh chickpeas ang chi te an ni
A lehlamah chuan ei tur process sang tak hian inflammation a tipung thei bawk. Sugar, thau hrisel lo, leh chemical chi hrang hrang an pai tam hle.
Zirna thenkhatah chuan starch tlem ei hian AS symptoms a tidam thei niin an sawi. Hei hian chhang, buhfai, pasta, leh alu ang chi ei tur ei loh tihna a ni. Hei hi a hlawhtling tak tak em tih sawi tur hian zirchianna a la tawk lo. Mahse mi thenkhat chuan a puih an ring. Hetiang thil hi enchhin i duh chuan doctor nen inbia hmasa phawt a tha.
Vitamin leh Supplement hrang hrang te
Omega-3s te pawh a awm
Salmon ang chi nut leh sangha-a awm Omega-3s hi inflammation tihziaawmna thau tha tak a ni. AS vei te tana omega-3 supplement hman tangkai dan tur zirchianna eng emaw zat a awm tawh a, mahse a result erawh a la chiang lo. Chuvangin omega-3 supplement hi i tan a tha thei ang em tih chu i doctor nen sawiho rawh.
Mahse hei hi hre reng ang che:Nga liver oil, cod liver oil ang chi hi ei suh. Vitamin A a tam avangin AS tan i ei thin painkillers (NSAIDs) thenkhat nen a inzawm thei a, thisen chhuah theihna a tipung thei bawk.
Vitamin D a ni
AS hian a chang chuan ruh a ti hring thei bawk. Calcium leh vitamin D hi kan ruh atan a pawimawh hle. AS vei te hian vitamin D level an nei tlem thei. Hei hi steroid i ei a nih chuan a dik hle a, chu chuan i taksain vitamin D a lakluh theihna a tibuai thei a, i doctor chuan i vitamin D level a enfiah thei a, a tul chuan supplement a pe thei bawk. Zing ni chhuahna hmuna hun hman a, sardine, egg, leh fortified milk leh cereal ang chi sangha ei atanga vitamin D i hmu thei bawk.
Curcumin a ni
Hei hi turmeric-a active ingredient ber kan hriat vek a ni. Nano curcumin hi curcumin chi khat a ni a, taksain awlsam takin a hip lut thei a ni. AS vei te zirchiannaah chuan heng ``Nano curcumin'' supplement te hian inflammation a ti tlem tih hmuhchhuah a ni. Hei hian a puih theih che em tih leh eng chi nge tha ber tih doctor zawt rawh.
Physical therapy leh palliative method dangte pawh a awm bawk
Taksa lam enkawlna
Physics therapist (PT) chuan nitin hna awlsam zawka i thawh theih nan posture leh movement pattern dik tak a zirtir thei che a ni. Tin, ruh natna tihziaawmna tur leh ruh natna tihziaawmna turin heat emaw cold therapy emaw an pe thei bawk. I tana tha tur exercise program him tak siam turin an pui thei bawk che.
Posture tha tak vawn reng
Posture tha hian natna leh rilru hahna a tiziaawm thei. Desk-a hna i thawh chuan i computer screen chu mit level-ah dah la. I phone i en hian i lu tilt lovin face level-ah chawi sang rawh. Nitin hnathawh hian dinglam hawia thut turin inbuatsaih suh la, chawlh hahdam fo bawk ang che.
Massage tih a ni
Mi thenkhat chuan massage nem tak an neih hian hahdamna an hmu thin. Amaherawhchu a tih that loh chuan a natna a tizual thei a ni. Chuvangin he thil hi fimkhur rawh. Massage i neih chuan Ankylosing Spondylitis lama tawnhriat nei tawh hnen atangin chauh la rawh.
Acupuncture leh TENS hmanga enkawlna a ni
Acupuncture-ah chuan trained practitioner chuan taksa hmun bik takah needle te tak te tak tak a dah a, chu chuan natna a tiziaawm thei a ni. Transcutaneous electrical nerve stimulation (TENS)-ah chuan machine chuan vun kaltlangin electrical current voltage hniam tak a thawn a, chu chuan nerve a tichak a, natna a tiziaawm bawk. Heng method pahnih hian AS vei te chu a chang chuan a pui thei a, mahse an thawk vek lo. Mahse, a tlangpuiin him anga ngaih an ni.
Heng thilte hi hming sawi suh!
Chiropractic care pumpelh: Spinal fusion emaw osteoporosis emaw i neih chuan chiropractic care hi pumpelh a tha ber a, spinal fracture leh nerve tichhe thei a nih avangin. Hei hi i ngaihtuah a nih chuan i doctor nen inbia hmasa phawt ang che.
Meizial zu suh: Meizial in hian AS a ti na zual thei. Natna vangin thawk a harsat phah thei bawk. Meizial i zuk chuan i doctor nen sawiho la, bânsan tûra ṭanpuina dîl rawh.
Take-Home Thuchah a ni
- Ankylosing Spondylitis enkawlna atan hian exercise hi a pawimawh a, pumpelh theih a ni lo.
- Thlai thar, thei, sangha leh thlai chi hrang hrang tamna ei tur, taksaa inflammation tihziaawmna tur ei tur hmang rawh.
- Vitamin emaw supplement dang emaw i hman hmain doctor rawn hmasa phawt ang che.
- Engtik lai pawhin posture tha tak neih tum ang che. Hei hian natna leh rilru hahna tihziaawmna kawngah a pui thei a ni.
- Meizial zuk loh vek tur a ni. Tin, chiropractic care i ngaihtuah a nih chuan i doctor nen inbia hmasa phawt ang che.
- I doctor hi i advisor tha ber a ni. Enkawlna emaw, nunphung tihdanglamna emaw i tih hmain amah biak hmasa phawt ang che.
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