Kei a koe te ankylosing spondylitis, te AS rānei hei whakarapopototanga? E mōhio ana pea koe ki te uaua o te noho i te rā me tēnei mamae o te tuara me ngā hononga, inā koa te pakari o te ata, me te ngenge e haere tahi ana me taua mamae. Kaua e manukanuka. Ehara i te mea kāore e taea te whakahaere. Mā te hanga i ētahi huringa ngāwari ki ō tātou oranga o ia rā, me te whakamahi i ētahi rautaki, ka taea e tātou te whakahaere i te noho me tēnei mate kia māmā ake. Nō reira, kia kite tātou me pēhea te mahi.
Te hiranga o te noho pukumahi i ngā wā katoa
Ko tētahi o ngā huarahi pai ki te whakahaere i te AS ko te whakakorikori tinana . Tērā pea kei te whakaaro koe, "Me pēhea taku whakakorikori tinana ina mamae ana ahau?" Engari mā te mahi i ngā whakakorikori tinana tika māu ka āwhina i te whakaiti i te mamae me te whakanui ake i te ngāwari o tō tuara me ō hononga. Engari kia mahara, he pai ake te kōrero ki tō tākuta , ki tō kaiwhakaora tinana rānei mō ngā whakakorikori tinana pai rawa atu māu.
Hei whakatutuki i ngā hua pai rawa atu o tō kaupapa whakakori tinana, kia mau ki ēnei tohutohu.
| Tohutohu | He aha te hiranga o tēnā? |
|---|---|
| Kōwhiria he wā pai mō te whakakorikori tinana. | Kōwhiria he wā o te rā e tino kaha ana koe, ā, e iti ana te mamae. Hei tauira, i muri i te memeha o te kaki i te ata, ko te ahiahi pea te wā pai rawa atu. |
| Whakamahana i mua i te whakakori tinana. | Mā te kaukau mahana i mua i te whakakori tinana ka āwhina i te whakangāwari i ō uaua me ō hononga, kia māmā ake ai te neke. Kaua hoki e wareware ki te whakamahana i mua i te tīmatanga o tō whakakori tinana. |
| Kia tūpato ki ngā mahi whakakori tinana taumaha. | Me pātai atu ki tō tākuta mēnā he mea tika te oma, te pekepeke, te whakakori tinana kaha, te tākaro hākinakina pēnei i te whutupaoro.Mena he uaua te hononga o te tuaiwi, he hononga rānei o ngā wheua, he nui ake te tūponotanga ka pāngia koe e te aituā. |
| Whakakorikori tinana me te tū tika. | Kia tika tonu te tū o tō tinana i a koe e whakakorikori tinana ana. Kia tika tonu tō tuara. Mā tēnei ka whakaitihia te pēhanga koretake ki tō tuaiwi. |
Me pēhea te moe pai i te pō, me te kore e mamae?
He mea nui te moe pai mō te tangata whai AS. Mēnā ka whakararuraruhia te moe e te mamae, e te kōpikopiko rānei, ka kino haere pea ngā tohu i te aonga ake. Nō reira, ngana ki te oho ake i te ata me te kore mamae.
- Kōwhiria te moenga tika: Ki te mea kua tawhito tō moenga, kua piko, kua mārō rawa rānei, kua tae ki te wā ki te tiki i tētahi mea hou. Me ngawari te moenga kia taurite te tohatoha o te taumaha o tō tinana, engari kia mārō kia noho tonu tō tinana ki te wāhi kotahi.
- Tiakina tō urunga: Ki te taea, ngana ki te moe me te kore urunga. Mā tēnei ka āwhina kia tū tika tō kaki me tō tuaiwi. Ki te uaua ki te mahi i tēnā, whakamahia he urunga angiangi, ngohengohe rawa.
- Tūnga moe: Kaua rawa e moe i runga i tō puku. Ka pēhia tō kaki me tō tuara. Ko te huarahi pai ki te moe ko te moe i runga i tō tuara. Ki te uaua tēnā, ngana ki te moe me te urunga angiangi, te tauera pōkai rānei i raro i ō turi.
- Whakamātauria te moe pai i te pō: Kia pōuri, kia marino hoki tō rūma moe. Whakaitihia te inu kawhe, te tī, te whakamahi i tō waea, me te mātaki pouaka whakaata i mua i te moe. Engari, kaukau māhana, me te mahi i ētahi totoro ngāwari i mua i te moe.
Whakaarohia hoki te hauora o ō waewae.
Tērā pea ka pāngia ētahi tāngata whai AS e te mamae o ō rātou waewae. Ka kiia tēnei ko te plantar fasciitis . Ka mamae te raro o te waewae, te rekereke rānei. Mā tēnei mamae ka uaua ai te mahi i ngā mahi e tika ana māu.
Hei karo i ngā raruraru ki ngā kapu o ō waewae, me mahi ēnei mea:
- Me mau tonu ngā hū e whakamarie ana, e tautoko pai ana hoki i ngā kapu waewae.
- Ka taea e koe te toro atu ki tētahi tākuta waewae, ā, ka taea e koe te hanga kia rite mō ō waewae. Ka kiia hoki ēnei he orthotics . Ina mauhia i roto i ō hu, ka taea e ēnei te āwhina ki te whakaiti i te pēhanga ki ētahi wāhi o tō waewae.
- Mahia ngā mahi totoro ngāwari mō ngā kapu o ō waewae.
Anei tētahi mahi māmā: Noho ki runga i tētahi tūru ka whakatakoto i tētahi mea porowhita, pērā i te pōro tēnehi, ki raro i tō kapu. Hurihia mārire te pōro ki ngā taha katoa mai i te kapu. Mā te mahi i tēnei kia rua ngā wā i te rā, ka pai te whakaora.
Ngā tohutohu hei whakangawari i ngā mahi o te whare
He uaua hoki ngā mahi kāinga ki te AS. Nō reira, ngana ki te wehewehe i ō mahi kāinga ina iti ake tō mamae me tō ngenge. Engari kaua e mahi i te wā kotahi, me okioki, ā, me mahi i ngā wā poto.
Anei ētahi atu tohutohu āwhina:
- Whakamahia he taputapu pupuri kakau roa hei toro atu ki ngā mea kei tawhiti, pērā i te wā e kohi ana i tētahi mea i runga i te kaute o te kīhini, i te kohi tere rānei i tētahi kakahu. Kōwhiria hoki ngā taputapu kakau roa i te wā e māra ana, e tahia ana rānei te whare.
- Kōwhiria he mīhini horoi ngote uea he mama, he ngāwari hoki ki te whakamahi. Ko te mīhini kore aho te mea pai rawa atu.
- Ki te ngenge koe, noho ki runga i tētahi tūru i a koe e mahi ana i ngā mahi pēnei i te tapahi huawhenua, te takai kākahu rānei. Engari kaua e noho roa rawa i te wā kotahi . Ka taea e tēnā te whakanui ake i tō ngenge.
- Inoi mō te āwhina. Ina ngenge koe, kaua e whakamā ki te tono āwhina ki ngā mema o te whānau .
Kia tūpato ki ēnei mea i te mahi
Whāia ēnei mahi hei tiaki i tō pūngao me te whakaiti i te mamae i te wā e mahi ana.
| Tohutohu | Whakamārama |
|---|---|
| Whakamaherehia tāu mahi. | Mahia ngā mahi tino nui i te wā e nui ana tō kaha i te awatea. Kaua e mahi i te mea kotahi i ngā wā katoa, engari me huri ki waenga i ngā mahi rerekē. |
| Kia pai tō wāhi mahi. | Ki te whakamahi koe i tētahi tūru tari, kia tino tautokona tōna tuara. Kia rite te mata o tō rorohiko ki te taumata o ngā kanohi. Nohoia kia tika tō tuara. Ki ētahi he pai ake te tū o tētahi tēpu. |
| Okioki pinepine. | Kaua e noho mō te wā roa. Whakatika, ka hikoi haere i te iti rawa i te kotahi i te haora. Engari i te tuku īmēra ki tētahi hoa, hikoi atu ki a rātou. Haere ki waho ki te hikoi i te wā tina. |
Ngā mea hei maumahara māu i te wā e haere ana
Ahakoa he AS koe, ehara i te mea me mutu tō haereere. Engari, ki te tiaki koe i ēnei mea i a koe e haereere ana, ka tino māmā ake tō haerenga.
- Mena kei te taraiwa koe: Nohoia kia tika tō tuara. Whakamahia he urunga hei tautoko i tō tuara mēnā e tika ana. Whakamutua te waka i ngā wā katoa, puta atu, ka totoro tō tinana.
- I runga i ngā rerenga: Ngā putea taumaha mō te takiuru. Whai muri i te ekenga ki te waka rererangi, whakamōhio atu ki tētahi kaimahi rererangi mō tō āhua, ka tono āwhina ki te whakatakoto i ō tueke ki runga. Whakatika, ka hikoi haere i ngā wā katoa e taea ana i te wā o te rerenga, me te totoro i tō tinana.
- Kaua e wareware ki ō rongoā: Puritia ō rongoā katoa ki a koe . Ki te hiahia koe ki te penapena i aua rongoā, mauria mai he putea whakamatao e tika ana mō rātou. Ki te ngaro ō rongoā mō tētahi take, whakaaturia ki tō tākuta, me te pupuri hoki i tētahi kape o tō whakahaunga .
- Kia tupato i a koe anō: He hoha te haereere. Kaua e whakamahere kia nui rawa ngā mea e kitea ana i te rā kotahi. Whakaritea he wā hei okioki.
Karere Tangohia ki te Kāinga
- He mate roa te ankylosing spondylitis (AS), engari mā ngā whakarerekētanga ngāwari o te momo noho ka māmā ake te noho me te mate.
- He rite te whakakorikori tinana me te pupuri i te tū tika ki ō hoa pai e rua.
- He mea nui te moe pai. Kia tino tiakina tō moenga, tō urunga, me tō tūnga moe.
- Waihangahia he taiao i te kāinga me te mahi hei whakaiti i te ahotea ki tō tinana.
- Me kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi mahi whakakori tinana hou, mēnā rānei ka piki haere te mamae, te kōpiko rānei.
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