Kodi nthawi zina mumadzuka m'mawa mukumva kupweteka, kuuma, komanso kupweteka kumbuyo ndi m'chiuno mwanu? Kodi mumamva kutopa kwambiri m'mawa, mosasamala kanthu kuti mumagona tulo totani usiku? Ngati zizindikirozi sizili chimodzi kapena ziwiri zokha, koma zakhala zikukuvutitsani kwa nthawi yayitali, ndikofunikira kuzisamalira pang'ono. Lero tikulankhula za munthu amene akukhala ndi vuto lotere komanso matenda omwe amayambitsa, Ankylosing Spondylitis (AS).
Kodi Ankylosing Spondylitis (AS) kwenikweni ndi chiyani?
Mwachidule, uwu ndi mtundu wa nyamakazi. Koma uwu umakhudza kwambiri msana wanu ndi mafupa ogwirizana nawo . Chifukwa cha zolakwika zina m'thupi lathu, umayamba kuukira mafupa athu, makamaka mafupa pakati pa mafupa a msana ndi mafupa omwe amalumikiza fupa la m'chiuno. Izi zimayambitsa kutupa , zomwe zikutanthauza kutupa, kufiira, ndi kupweteka kwambiri.
Pakapita nthawi, kutupa kumeneku kumapangitsa kuti mafupa akhale olimba kapena osakanikirana. Mawu oti "ankylosing" amatanthauza "kuphatikizana." Ichi ndiye chifukwa chachikulu cha kuuma ndi kupweteka m'mawa. Matendawa amapezeka kwambiri mwa amuna ndipo nthawi zambiri amayamba ali aang'ono, pakati pa zaka 20 ndi 40.
Tsopano tiyeni tiwone momwe munthu amene ali ndi vutoli amamvera. Nkhaniyi ikuthandizani kumvetsetsa bwino vutoli.
Kuyamba tsiku ndi AS ndi vuto tsiku lililonse.
Munthu amene akufotokoza nkhaniyi anayamba kuona zizindikiro zimenezi ali ndi zaka za m'ma 20. Poyamba anayamba kumva dzanzi, ululu, komanso kutopa kwambiri. Koma patatha chaka chimodzi, anapeza kuti ali ndi matendawa.
Mumtima mwanga muli munthu wofulumira kwambiri komanso wokonzekera zinthu. Koma thupi langa silindilola. Zili ngati munthu wa mtundu wa A amene wagwidwa ndi thupi la mtundu wa Z.
Iye akuti m'mawa uliwonse ndi chiyambi chovuta. Kaya agone bwanji usiku watha, amadzuka ndi thupi lopweteka komanso kutopa kwambiri. "Zimamveka ngati wathamanga marathon ndipo winawake akukumenya ndi ndodo," akutero.
Chinthu choyamba chimene ndimachita ndikadzuka ndikumwa mankhwala anga. Kenako ndimamwa khofi. Pokhapokha ngati ndili ndi mphamvu zotsala, ndilembe pang'ono, ndipite kukagwira ntchito, kapena ndiphike pang'ono.
"Kukhala ndi AS kuli ngati kukhala ndi remote control pa thupi lako. Angandizimitse ndi batani lotopa nthawi iliyonse akafuna. Angandizengereze batani lopweteka kwambiri. Angaletse zinthu zomwe ndikufuna kuchita."
Ndondomeko ya chilichonse - momwe mungapangire moyo kukhala wosavuta
Mukakhala ndi vuto ngati ili, yankho lokhalo ndikukonzekera chilichonse. Kuyambira kugula zinthu, kuphika, kucheza ndi anthu, kugwira ntchito, kugona, muyenera kukhala ndi dongosolo. Komanso, muyenera kuonetsetsa kuti mwapatula nthawi yopuma mukatha kuchita zinazake.
Mwachitsanzo, tiyeni tiganizire za kuphika. N'zosatheka kuchita zonsezi tsiku limodzi, kugwira ntchito maola 8, kuphika usiku, kuchapa zovala, ndikupita kusitolo. Choncho chomwe amachita ndikuphika ndiwo zamasamba ndi msuzi zomwe amafunikira pa chakudya masiku awiri kapena atatu pasadakhale. "Amaphika zambiri" kamodzi kapena kawiri pamwezi. Izi zikutanthauza kuti amaphika china chake monga nkhuku, amapanga mpunga, ndikusunga mufiriji. Mwanjira imeneyi, amatha kuphika chakudya mosavuta tsiku lomwe akumva chisoni.
Zonse zimadalira kukonzekera. Musanachite chilichonse, muyenera kukonzekera. Kenako muyenera kupuma.
Nkhondo yolimbana ndi tulo - vuto la 'Painsomnia'
Nthawi zambiri madzulo kwambiri ndi pamene mumamva bwino pang'ono. Ngakhale kuti mungathe kugwira ntchito panthawiyo, zimakhala zovuta kusankha nthawi yoti muyime ndi kupuma. Komanso, kugona ndi AS sikophweka.
Amatcha izi 'Painsomnia' . Zimatanthauza kusowa tulo komwe kumachitika chifukwa cha ululu. Thupi lanu likamapweteka, kupeza malo oyenera ogona kungakhale kovuta. Nthawi zina, chifukwa cha nkhawa kapena kusasangalala, muyenera kukhala maso mpaka mbandakucha.
Mausiku ena ndimamvanso 'ululu wopambana' . "Zimakhala ngati ululu wakuthwa womwe umapyoza mafupa. Ngakhale kuti ndakhala ndi matendawa kwa zaka 18, zimandidabwitsabe zikabwera, chifukwa ndi woipa kwambiri."
Kotero, monga china chilichonse, ali ndi dongosolo la kugona.
| Zochita | Kufotokozera |
|---|---|
| Kukonzekera kugona | Pafupifupi ola limodzi musanagone, pangani kapu ya tiyi wopanda caffeine ndipo imwani. Fungo lake lidzamveka m'chipindamo, zomwe zidzasonyeza thupi lanu kukonzekera kugona. |
| Mpumulo wa ululu | Kenako, ndimaona kumene ululu uli kwambiri pathupi langa ndipo ndimapaka kirimu wochepetsa ululu kapena chotenthetsera m'malo amenewo. Nthawi zina ndimachita masewera olimbitsa thupi otambasula. |
| Kudzipangitsa kukhala womasuka | Kenako ndinavala zovala zabwino, ndinadzikulunga ndi mabulangete ambiri, kenako ndinagona. |
| Ngati mudzuka usiku | Ngati mwadzuka pakati pa usiku, mumatambasula pang'ono kapena kudzola kirimu kenako n’kuyesera kubwerera kukagona. Ngati simugona bwino, kuwonjezera pa kutopa tsiku lotsatira, mudzamvanso ululu kwambiri kuposa masiku onse. |
Simuli nokha - chithandizo cha anthu ammudzi
Mukakhala ndi matenda aakulu ngati AS, ndi mphamvu yaikulu kudziwa kuti simuli nokha. Masiku ano, magulu amphamvu a anthu omwe ali ndi matendawa apangidwa pa intaneti. Simukuyenera kuchoka m'nyumba mwanu kuti mukawapeze.
Munthu amene amalankhula nkhaniyi nthawi zambiri amalumikizana ndi madokotala, ofufuza, ndi anthu omwe ali ndi vuto lomweli pa intaneti. Amakhulupirira kuti zimapangitsa kusiyana kwakukulu. Anthu ena amamuuza kuti, "Mwapulumutsa moyo wanga."
Choncho, ngati muli ndi zizindikiro izi, kapena mwapezeka ndi vutoli, chinthu chabwino kwambiri choti muchite ndikupita kwa dokotala wodziwa bwino ntchito (makamaka katswiri wa matenda a m'mapapo) kuti akakupatseni upangiri ndi chithandizo choyenera . Komanso, kulowa m'magulu othandizira komwe mungagawane zomwe mwakumana nazo ngati izi kudzakuthandizani kwambiri kuti muyambe kulimba mtima.
Uthenga Wopita Nawo Kunyumba
- Ankylosing Spondylitis (AS) ndi matenda otupa omwe amakhudza msana ndi mafupa. Kuuma kwa m'mawa ndi kupweteka ndiye zizindikiro zazikulu.
- Mukakhala ndi vutoli, ndikofunikira kwambiri kukonzekera pasadakhale zochita zanu za tsiku ndi tsiku ndikupatula nthawi yopuma.
- Kusowa tulo komwe kumabwera chifukwa cha ululu (painsomnia) n'kofala. Vutoli lingathe kuthetsedwa mwa kukhazikitsa nthawi yogona.
- Ngati muli ndi zizindikiro ngati izi kapena mwapezeka ndi matendawa, onetsetsani kuti mwaonana ndi dokotala wanu ndipo funsani chithandizo choyenera ndi upangiri.
- Simuli nokha. Kupeza magulu othandizira komwe mungalumikizane ndi ena omwe adakumanapo ndi zokumana nazo zofanana kungakhale gwero lalikulu la mphamvu zamaganizo.
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