Matenda a Ankylosing Spondylitis (AS) ndi matenda osatha komanso ofooketsa. Ngati muli nawo, mukudziwa kufunika komwa mankhwala a dokotala monga momwe mwalangizidwira. Koma nthawi zina zimakhala zovuta kuwongolera zizindikiro zanu ndi mankhwala okha. Nthawi zina, kusintha pang'ono moyo wanu ndikuyesera mankhwala achilengedwe kungakuthandizeni kupeza mpumulo wambiri. Ndipotu, kuchita zinthu izi moyenera kungakuthandizeni kuchepetsa kuchuluka kwa mankhwala ochepetsa ululu omwe muyenera kumwa.
Kuchita masewera olimbitsa thupi n'kofunika kwambiri!
Kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri pa chithandizo chanu cha AS. Kuchita masewera olimbitsa thupi kungathandize kukonza mayendedwe anu, kukonza thanzi lanu la maganizo, komanso kuchepetsa ululu. Tiyeni tiwone mitundu ya masewera olimbitsa thupi yomwe ili yoyenera kwa inu. Kuphatikiza izi kumabweretsa zotsatira zabwino kwambiri.
| Mtundu wa masewera olimbitsa thupi | Zinthu zomwe mungachite | Ubwino |
|---|---|---|
| Kuchita masewera olimbitsa thupi a mtima | Kukwera njinga, kusambira, kuchita masewera olimbitsa thupi m'madzi. Ngati mungathe kuchita masewera olimbitsa thupi otopetsa pang'ono, mutha kuchitanso masewera olimbitsa thupi amphamvu kwambiri kawiri pa sabata. | Zabwino pa ululu wa msana. Palibe kupanikizika pa mafupa. Zabwino pa mtima ndi mapapo. Zimachepetsa kutopa komanso zimawonjezera mphamvu. |
| Kuphunzitsa Mphamvu | Kugwiritsa ntchito zolemera kapena ma gym bands kawiri kapena kanayi pa sabata. Kuchita masewera olimbitsa thupi "apakati" omwe amalimbitsa minofu ya m'mimba ndi kumbuyo yomwe imathandizira msana. | Amalimbitsa minofu ndipo amapereka chithandizo chabwino ku msana. |
| Kutambasula | Chitani masewera olimbitsa thupi tsiku lililonse. Mutha kupeza upangiri kuchokera kwa katswiri wa zamaganizo pankhaniyi. | Amachepetsa kupweteka kwa thupi. Amawonjezera kusinthasintha kwa mafupa. Amathandiza kukonza kaimidwe ka thupi. |
| Masewera olimbitsa thupi kuti thupi likhale lolimba | Zinthu monga yoga, Tai Chi, kapena kungoyima ndi mwendo umodzi ndi zabwino. Chitani izi katatu kapena kasanu pa sabata. | Zimateteza ku kugwa. Izi ndizofunikira kuti muchepetse chiopsezo cha kusweka kwa mafupa chifukwa cha kugwa, chifukwa AS ingayambitse kutayika kwa mafupa. |
Chofunika kwambiri ndi kuchepetsa nthawi yomwe mumakhala mutakhala pamalo amodzi ndikusuntha momwe mungathere. Izi zithandiza kuti mafupa anu a msana asagwirizane kukhala fupa limodzi.
Zakudya zomwe zimachepetsa kutupa
Ngakhale palibe zakudya zenizeni za AS, pali zakudya zomwe zingathandize kuchepetsa kutupa m'thupi. Timazitcha "zakudya za ku Mediterranean." Zimaphatikizapo izi:
- Ndiwo zamasamba ndi zipatso zatsopano
- Azitona
- Nsomba yamafuta ngati salimoni
- Mtedza
- Mbewu zonse
- Nyemba monga lentils ndi nandolo
Kumbali ina, zakudya zopangidwa ndi zinthu zambiri zimatha kuwonjezera kutupa. Zili ndi shuga wambiri, mafuta osapatsa thanzi, ndi mankhwala.
Kafukufuku wina akusonyeza kuti kudya zakudya zopanda shuga wambiri kungathandize ndi zizindikiro za AS. Izi zikutanthauza kupewa zakudya monga buledi, mpunga, pasitala, ndi mbatata. Palibe kafukufuku wokwanira wosonyeza ngati izi zikugwiradi ntchito. Koma anthu ena amakhulupirira kuti zimathandiza. Ngati mukufuna kuyesa chinthu chonga ichi, ndi bwino kulankhula ndi dokotala wanu kaye.
Mavitamini ndi Zowonjezera
Omega-3s
Ma Omega-3, omwe amapezeka mu mtedza ndi nsomba monga salimoni, ndi gwero labwino la mafuta ochepetsa kutupa. Pakhala maphunziro angapo ofufuza ubwino wa ma omega-3 supplements kwa anthu omwe ali ndi AS, koma zotsatira zake sizikudziwikabe. Choncho lankhulani ndi dokotala wanu ngati ma omega-3 supplement angakhale oyenera kwa inu.
Koma kumbukirani izi:Musamwe mafuta a chiwindi cha nsomba, monga mafuta a chiwindi cha cod. Popeza ali ndi vitamini A wambiri, amatha kuyanjana ndi mankhwala ena ochepetsa ululu (NSAIDs) omwe mumamwa pa AS ndikuwonjezera chiopsezo chanu chotuluka magazi.
Vitamini D
AS nthawi zina ingapangitse mafupa kuonda. Calcium ndi vitamini D ndizofunikira kwambiri pamafupa athu. Anthu omwe ali ndi AS akhoza kukhala ndi vitamini D yochepa. Izi ndi zoona makamaka ngati mukumwa mankhwala a steroid, omwe angasokoneze mphamvu ya thupi lanu kuyamwa vitamini D. Dokotala wanu angayang'ane kuchuluka kwa vitamini D yanu ndikukupatsani mankhwala ena ngati pakufunika. Muthanso kupeza vitamini D chifukwa chokhala padzuwa m'mawa, kudya nsomba monga sardine, mazira, ndi mkaka wolimbikitsidwa ndi chimanga.
Curcumin
Ichi ndiye chinthu chachikulu chomwe chimapezeka mu turmeric chomwe tonse timachidziwa. Nano curcumin ndi mtundu wa curcumin womwe umalowa mosavuta m'thupi. Kafukufuku wa odwala a AS wasonyeza kuti zowonjezera za ``Nano curcumin'' izi zimachepetsa kutupa. Funsani dokotala wanu ngati izi zingakuthandizeni komanso mtundu wanji womwe ndi wabwino.
Kuchiza thupi ndi njira zina zochepetsera ululu
Kuchiza Thupi
Katswiri wa zamaganizo (PT) angakuphunzitseni kaimidwe koyenera ndi machitidwe oyendera kuti akuthandizeni kuchita ntchito za tsiku ndi tsiku mosavuta. Angakupatseninso chithandizo cha kutentha kapena kuzizira kuti muchepetse minofu ndikuchepetsa ululu wa mafupa. Angakuthandizeninso kupanga pulogalamu yolimbitsa thupi yotetezeka yomwe ili yoyenera kwa inu.
Kusunga Kaimidwe Kabwino
Kaimidwe kabwino ka thupi kangathandize kuchepetsa ululu ndi kuuma. Ngati mumagwira ntchito pa desiki, sungani kompyuta yanu pamalo ofanana ndi maso. Mukayang'ana foni yanu, ikwezeni pamalo ofanana ndi nkhope m'malo mopotoza mutu wanu. Mukagwira ntchito tsiku lonse, musadzivutitse kuti mukhale molunjika, ndipo muzipuma pafupipafupi.
Kusisita
Anthu ena amapeza mpumulo akamalandira masisitere pang'ono. Komabe, ngati sanachite bwino, amatha kuwonjezera ululu. Choncho samalani ndi izi. Ngati mukulandira masisitere, tengani kokha kwa munthu amene ali ndi vuto la Ankylosing Spondylitis.
Chithandizo cha Acupuncture ndi TENS
Mu acupuncture, katswiri wodziwa bwino ntchito amaika singano zazing'ono kwambiri m'malo enaake pathupi kuti achepetse ululu. Mu transcutaneous electrical nerve stimulation (TENS), makina amatumiza magetsi otsika mphamvu kudzera pakhungu kuti akonze mitsempha ndikuchepetsa ululu. Ngakhale njira zonsezi nthawi zina zingathandize anthu omwe ali ndi AS, sizigwira ntchito mofanana. Komabe, nthawi zambiri zimaonedwa kuti ndi zotetezeka.
Musatchule zinthu izi!
Pewani chisamaliro cha chiropractic: Ngati muli ndi vuto la spinal fusion kapena osteoporosis, ndi bwino kupewa chisamaliro cha chiropractic, chifukwa chingayambitse kusweka kwa msana ndi kuwonongeka kwa mitsempha. Ngati mukuganiza izi, onetsetsani kuti mwalankhula ndi dokotala wanu kaye.
Musasute: Kusuta fodya kungaipitse AS. Kungapangitsenso kuti kupuma kukhale kovuta chifukwa cha matendawa. Ngati mukusuta, lankhulani ndi dokotala wanu za kupeza thandizo kuti musiye.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi n'kofunika kwambiri komanso kosapeweka pochiza matenda a Ankylosing Spondylitis.
- Khalani ndi zakudya zambiri zamasamba, zipatso, nsomba, ndi tirigu wathunthu zomwe zimachepetsa kutupa m'thupi.
- Nthawi zonse funsani dokotala musanagwiritse ntchito mavitamini kapena zowonjezera zina.
- Yesetsani kukhala ndi kaimidwe kabwino nthawi zonse. Izi zingathandize kuchepetsa ululu ndi kuuma kwa thupi.
- Pewani kusuta fodya kotheratu. Komanso, ngati mukuganiza zosamalira chiropractic, kambiranani ndi dokotala wanu kaye.
- Dokotala wanu ndiye mlangizi wanu wabwino kwambiri. Lankhulani naye musanapange chithandizo chilichonse kapena kusintha moyo wanu.
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