Zizolowezi zaumoyo zomwe zingakuthandizeni kukhala ndi ululu wammbuyo womwe umayambitsidwa ndi Ankylosing Spondylitis

Ngati muli ndi ankylosing spondylitis, mukudziwa momwe zimakhalira zovuta kuchita ntchito za tsiku ndi tsiku. Makamaka ngati zizindikiro zanu zili zazikulu, ngakhale ntchito zosavuta monga kuvala, kunyamula zolemera, kudzuka pampando, kukweza mutu wanu, ndi kutembenuka kuchokera mbali imodzi kupita mbali kungakhale kovuta. Koma pali zizolowezi zosavuta, koma zofunika kwambiri zomwe mungazigwiritse ntchito m'moyo wanu watsiku ndi tsiku kuti zikuthandizeni kukhala ndi mayendedwe abwino m'mafupa anu ndi msana wanu ndikuthana ndi vutoli. Lero, tikambirana za zizolowezi izi zomwe zingathandize kuti moyo wanu ukhale wosavuta pang'ono.

Kuchita masewera olimbitsa thupi ndiye chinthu chofunikira kwambiri!

Sikophweka kuchita masewera olimbitsa thupi pamene thupi lanu lili lolimba komanso lopweteka. Koma kuchita masewera olimbitsa thupi kungathandize kwambiri thanzi lanu lonse. Sikuti kumathandiza kuchepetsa kuuma kokha, komanso kungathandizenso kuti thupi lanu likhale lolimba komanso losinthasintha .

Mwachidule, tangoganizani kuti matendawa amachititsa kuti msana wanu ugwirizane ndipo sungathe kupindika. Choncho tiyenera kulimbana ndi zimenezo. Izi zikutanthauza kuchita masewera olimbitsa thupi omwe amawongola ndikutalikitsa msana wanu momwe tingathere.

• Maseŵero olimbitsa thupi osalimba monga kusambira, yoga, ndi Pilates angathandize kutambasula msana wanu ndikuchepetsa ululu.
• Komanso, musaiwale kuchita masewera olimbitsa thupi a cardio omwe amawonjezera kugunda kwa mtima wanu pang'ono, monga kuyenda mwachangu kapena kukwera njinga . Izi sizingochepetsa ululu, komanso zimawonjezera kupuma kwanu, kupirira kwanu, komanso ngakhale thanzi lanu.

Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 75 mpaka 150 pa sabata, masiku atatu kapena asanu pa sabata. Ngati simukudziwa komwe mungayambire, lankhulani ndi dokotala wanu kapena katswiri wa zamaganizo kuti akupangireni pulogalamu yochita masewera olimbitsa thupi yomwe ili yoyenera kwa inu.

Nthawi zonse muziganizira za kaimidwe kanu.

Mukamayesetsa mwadala kusunga msana wanu wowongoka, mutha kusunga mafupa ndi mafupa anu pamalo oyenera ndikuchepetsa kupsinjika kosafunikira pamsana wanu. Chizolowezichi chimathandizanso kuti muzitha kuyenda bwino, kuchepetsa chiopsezo cha kutopa ndi kuvulala kwa minofu. Zizolowezi zosavuta izi tsiku lonse zingakuthandizeni kukhala ndi kaimidwe kabwino pakapita nthawi.

Yesani kuchita masewera olimbitsa thupi otsatirawa kangapo patsiku.

Mmene mumagona zingathandizenso kuti kaimidwe kanu kakhale kowongoka. Gwiritsani ntchito pilo yopyapyala kwambiri, kapena bwino kwambiri, mugone popanda pilo. Ngati munthu amene ali ndi vutoli agona ndi pilo yokhuthala, zingayambitse mavuto a khosi ndi zizindikiro zake kukulirakulira.

Ganizirani zowonjezera zakudya.

Anthu ambiri omwe ali ndi ankylosing spondylitis angakhale ndi vitamini D yochepa. Koma vitamini D ndi michere yofunika kwambiri yomwe imathandiza mafupa anu kukhala athanzi komanso thupi lanu kuyamwa calcium kuchokera muzakudya zomwe mumadya. Ngakhale mutapeza vitamini D wokwanira kuchokera ku zinthu monga kuwala kwa dzuwa, mazira, ndi mkaka, nthawi zina sizimakhala zokwanira. Chifukwa chake, funsani dokotala wanu ngati mukufuna vitamini D ndi zowonjezera calcium.

Khalani ndi chizolowezi chogona bwino.

Kupweteka kwa msana komwe kumachitika chifukwa cha vutoli kungapangitse kuti zikhale zovuta kugona bwino usiku. Mukapanda kugona mokwanira kwa nthawi yayitali, mumakhala otopa nthawi zonse ndipo kukhudzidwa kwanu ndi ululu kumawonjezeka. Choncho yesani izi kuti mugone bwino usiku:

• Pewani kumwa zakumwa zokhala ndi caffeine monga khofi ndi tiyi usiku.
• Siyani kuyang'ana pazenera monga foni yanu ndi TV osachepera ola limodzi musanagone.
• Kuchita masewera olimbitsa thupi panthawi yoyenera.

Ngati simukugonabe usiku ngakhale mukuchita zinthu izi, lankhulani ndi dokotala wanu za izi.

Samalani ndi zomwe mumadya ndi kumwa.

Palibe zakudya zenizeni za ankylosing spondylitis, koma zakudya zina ndi njira zodyera zingathandize kulimbana ndi kutupa m'thupi lanu ndikupanga kusiyana kwakukulu pa thanzi lanu lonse.

Chitsanzo chabwino ndi chakudya cha ku Mediterranean . Chimayang'ana kwambiri mtedza, nyemba, zipatso, ndiwo zamasamba, ndi nsomba, komanso kupewa mafuta okhuta ndi zosakaniza zokonzedwa. Chakudya chopatsa thanzi ichi sichimangothandiza thanzi lanu lonse, komanso chingathandize kuchepetsa zizindikiro monga kupweteka kwa mafupa ndi kutupa.

Komanso, anthu ambiri amapeza mpumulo mwa kuchepetsa nyama yofiira, mowa, zakudya ndi zakumwa zotsekemera, komanso zakudya zopangidwa ndi ufa zomwe zimakukhutiritsani . Anthu ena amati kudya zakudya zopanda shuga kumathandiza, koma kafukufuku wambiri amafunika. Ngati mukufuna kudya zakudya zabwino koma simukudziwa komwe mungayambire, lankhulani ndi katswiri wazakudya kuti akuthandizeni kupanga dongosolo.

Sinthani kupsinjika maganizo.

Kukhala ndi matenda osatha omwe amakhudza mayendedwe a thupi lanu sikophweka. Mukakhala ndi ankylosing spondylitis, ndikofunikira kusamalira thanzi lanu lakuthupi komanso thanzi lanu la maganizo kuti mukhale ndi moyo wabwino kwambiri. Ngakhale sitingathe kupewa kupsinjika kwathunthu, ndikofunikira kupeza njira zothanirana ndi momwe zimatikhudzira.

Zinthu monga kukhala ndi banja lanu, anzanu, kapena ziweto zanu, kupita kokayenda, kapena kuchita zinthu zomwe mumakonda zingathandize. Palinso mapulogalamu ndi makanema ambiri pa intaneti omwe amakuthandizani kuchita masewera olimbitsa thupi kudzera mu yoga ndi kusinkhasinkha . Ngati mukuvutika kuthana ndi nkhawa nokha, ndikofunikira kufunsa upangiri wa katswiri wa zamaganizo .

Ngati mukusuta, konzani dongosolo losiya!

Chifukwa china chabwino chosamalira vuto lanu ndi kusiya kusuta. Kusiya kusuta kungathandize kuti chithandizo chanu chikhale chogwira mtima komanso kungachepetse kuwonongeka kwa mafupa anu .

Si chinthu chomwe muyenera kuchita nthawi imodzi. Pali njira zambiri zotsimikizika, mankhwala, ndi zinthu zomwe zingathandize. Ma nicotine patches, mkamwa, kapena ma lozenges angathandize kuchepetsa chilakolako chanu. Dokotala wanu akhozanso kukupatsani mankhwala, ma spray a mphuno, kapena ma inhalers. Kupeza thandizo kuchokera kwa aphungu kapena gulu lothandizira kungakuthandizeninso kukhalabe panjira yoyenera. Ngati mukuvutika kuyamba kapena kukhala panjira yoyenera, lankhulani ndi dokotala wanu za njira zenizeni zomwe mungachite.