"Āe... tōku tuara..." E hia ngā wā i te rā ka kōrerotia tēnei e koe? Ahakoa e whakaaro ana tātou he mea noa te mamae o te tuara i a tātou e pakeke haere ana, i te ao tūturu, he maha ngā tāngata e pāngia ana e tēnei mamae o te tuara i ēnei rā, ahakoa te pakeke. Kua tino noa tēnei āhuatanga, inā koa nā ngā mea pēnei i te noho i te tūranga kotahi mō ngā hāora i te tari, te hiki taumaha hē, me te taraiwa mō ngā wā roa. Engari ehara i te mea me wehi katoa ngā mamae o te tuara. I te nuinga o te wā, ka taea te whakahaere mā ngā mea ngāwari ka taea te mahi i te kāinga. Me kōrero tātou mō tēnei i tēnei rā.
He mea noa te mamae o te tuara? Me toro atu rānei ahau ki te tākuta?
Koinei te pātai nui rawa atu a te tini tāngata. Me oma koe ki te tākuta ina mamae tō tuara? He pai ake rānei te noho ki te kāinga? I te nuinga o te wā, ka memeha haere te mamae pēnei i te uaua i roto i ētahi rā. Engari tera ētahi āhuatanga mōrearea me aro atu tātou. Ki te kite koe i tētahi mea pēnei, me toro atu ki tō tākuta i runga i te wā tonu.
Ko te mea nui ko te mōhio ki tō tinana, kaua hoki e wareware ki ngā tohu hou, kino, rerekē rānei.
Tirohia te tūtohi i raro nei. Mena kei a koe tētahi o ēnei tohu, tera pea he mea kino atu i te mamae tuara noa iho.
| Tohu Haki Whero | Hei whakarāpopototanga... |
|---|---|
| Te mamae i muri i tētahi aituā hou | Mena kua tīmata tō mamae tuara i muri i te hinganga ki tētahi wāhi, i te pānga rānei o tētahi aituā. |
| Mamae tuara me te kirika | Mena kei te mamae tō tuara, me te kirika hoki, he tohu pea tēnei nō te mate urutā. |
| He uaua ki te whakahaere i te mimi, i te tūtae rānei | Ki te kore e taea e koe te whakahaere i tō mimi, i tō puku rānei i muri i te tīmatanga o tō mamae tuara, he āhuatanga ohorere tēnei. Haere tonu ki te wāhanga ohorere o te hōhipera (ETU). |
| Mamae nui e kore e memeha ahakoa te okiokinga | Ki te kore te mamae e memeha ahakoa koe e okioki ana, e takoto ana hoki, ā, he tino kino te mamae. |
| Te mamae, te ngoikore rānei e horapa ana ki raro i ngā waewae | Mena ka tīmata te mamae i te tuara, ka heke ki raro i ngā waewae, ka rongo rānei koe i te ngau, i te māuiui rānei o ngā waewae, he tohu tēnei nō te io kua kopikopiko. |
| Te ngaronga taumaha me te kore he take | Ki te kore koe e kai i ngā kai e tika ana, e whakakorikori tinana rānei, ka hiroki noa koe, ka mamae hoki tō tuara. |
He aro nui ki te hunga neke atu i te 50 tau te pakeke
Mena kua neke atu i te 50 tau tō pakeke, ā, e pā ana ēnei ki a koe, he mea whakaaro nui kia kōrero ki te tākuta mēnā ka mamae tō tuara.
- Mena kāore anō kia pāngia koe e te mamae o te tuara i mua.
- Mena he hītori tōu mō te mate pukupuku, te osteoporosis rānei.
- Mena he tangata whakamahi tarukino , waipiro rānei koe.
Ki te kore tētahi o ēnei e pā ki a koe, me titiro tātou ki ngā huarahi māmā hei whakaora i tēnei mamae i te kāinga.
Ngā Rongoā Kāinga
1. Whakangāwari, engari kaua e nui rawa!
Ahakoa te āhua nei he whakaaro pai te noho ki te moenga ina mamae tō tuara, e kī ana ngā tākuta ehara i te whakaaro pai. Ki te kore e tohua e te tākuta, mā te noho ki te moenga mō te neke atu i te rua ngā rā i te wā kotahi ka whakaroa noa i tō oranga. Ka taea hoki e ia te arahi ki te pouri, te toto totoka i roto i ō waewae, me te ngoikore o te uaua.
Nō reira, hoki atu ki ō mahi o ia rā i te wā e taea ai. Hīkoi, mahi i ngā mahi māmā. Engari me karo i te hiki taumaha, i ngā mahi whakararuraru tuara rānei mō tētahi wā.
- I te wā e moe ana: Ki te moe koe i tō taha, whakatakotoria he urunga ki waenganui i ō turi. Ki te moe koe i tō tuara , whakatakotoria he urunga ki raro i ō turi. Ka taea e tēnei te whakaiti i te pēhanga ki tō tuara.
2. Te Whakaora Makariri me te Wera
He tikanga tino māmā, tino whai hua hoki tēnei, engari me mahi tika.
- Ngā rā tuatahi e rua (48 hāora): Ko te mea tuatahi me mahi ko te whakamahi i te wai matao. Tangohia he putea hukapapa, he putea pīni tio rānei, takaihia ki te kakahu angiangi, ka pania ki te wāhi mamae mō te 15-20 meneti pea. Mā tēnei ka whakaiti i te pupuhi, ka whakangāwari i te wāhi, ka whakamama hoki i te mamae.
- I muri i ngā rā e rua: Whakawhiti ki te wera. Tāpirihia ki te pounamu wai wera, ki te tauera rānei kua rumakina ki te wai wera. Mā te wera ka wetekina ngā uaua piri o te wāhi, ka pai ake te rere o te toto , ā, ka whakaiti i te mamae. Kāore pea e tino whai hua te tāpiri wera mō te neke atu i te wiki.
3. Te whakakori tinana me te mahi
Ahakoa kei te wehi koe ki te whakakorikori tinana ina mamae tō tuara, ka taea e te whakakorikori tinana te āwhina i a koe kia tere ake te ora. Engari kia mahara, kaua e whakakorikori tinana ina mamae nui koe. Kia iti ake te mamae, ka taea e koe te tīmata ki te mahi i ngā whakakorikori tinana ngāwari kāore e taumaha rawa ki tō tuara.
- Pai rawa atu: Ngā mahi māmā, iti te pānga pērā i te kaukau, te eke pahikara (i runga i te pahikara tūmau), me te hikoi.
- Yoga : Kua whakamātauhia e ngā rangahau he pai te whakaora a ngā mahi yoga i te mamae tuara mō te wā poto me te wā roa.
- Ngā rongoā mamae noa: Ko te Acetaminophen (pērā i a Tylenol, Panadol) me te Ibuprofen (pērā i a Advil, Motrin), ko te Naproxen (pērā i a Aleve) ka āwhina i te whakamamae i te mamae.
- He mea tino nui: Ka taea e ngā NSAID pēnei i te ibuprofen me te naproxen te whakararu i te puku, te toto rānei i roto i te puku i roto i ētahi tāngata. Nō reira, me kōrero koe ki tō tākuta i mua i te whakamahi i ēnei rongoā.
- Whāia ngā tohutohu: Me tango tonu tō rongoā kia rite ki ngā tohutohu kei runga i te kete, i te horopeta rānei kua tohua e tō tākuta. Ki te kore tō mamae e memeha i muri i ngā rā 10 o te whakamahinga, tirohia he tākuta.
- Kirimi/Rehu: He kirimi me he rehu ka taea te pani ki te wāhi e mamae ana. Ka puta he kare mahana, he kare hauhautanga rānei ki te kiri, hei whakaora i te mamae o te tuara mō te wā poto.
- Ki te pāngia koe e te mamae o te tuara me ngā tohu kino pēnei i te kirika, te ngoikore o ngā waewae, me te kore e taea te whakahaere i te mimi/paru, me toro atu ki te tākuta tonu.
- He mea tika te okioki, engari mā te noho ki te moenga mō te neke atu i te rua ngā rā ka roa pea te ora. Kia kaha tonu te mahi.
- Tāpirihia he kōpeke makariri mō ngā haora 48 tuatahi o te mamae, ā, muri iho ka tāpirihia he kōpeke wera .
- Kia memeha haere te mamae, tīmatahia ngā mahi whakakori tinana iti te pānga pērā i te kaukau me te hikoi. Engari tuatahi, rapua he tohutohu hauora.
- Ahakoa he rongoā whakamamae mamae ka taea te hoko kore utu, he mea nui kia kōrero koe ki tō tākuta mō ngā pānga taha pea i mua i te tango.
Engari i mua i te tīmatanga o tētahi mahi whakakori tinana, he mea tino haumaru te pātai atu ki tō tākuta, ki tō kaiwhakaora tinana rānei, he aha ngā mahi whakakori tinana e tika ana māu.
4. Ngā rongoā whakamamae
He maha ngā momo rongoā whakamamae mamae ka taea te whakamahi i te kāinga, engari he iti noa ngā mea me mōhio koe i mua i te whakamahinga.
5. Te Whakaaroaro me te Whakaaroaro
He whakaaro hou pea tēnei, engari mā te whakamarie i tō hinengaro ka pā nui ki te mamae o tō tinana. Ka tangohia e ngā mahi pēnei i te whakaaroaro tō aro mai i te mamae, ka arotahi ki tētahi atu mea, pēnei i tō manawa. Ka whakangungu tēnei i tō roro ki te whakarerekē i tō tirohanga ki te mamae. Ka taea hoki e ia te whakaiti i te mumura o tō tinana ka kino ake ai te mamae, i te hekenga o ngā taumata ahotea.
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