Ese biragoye kwihanganira umunsi wose ufite Ankylosing Spondylitis (AS)? Izi ngeso nziza zizagufasha!

Ese ufite indwara ya ankylosing spondylitis (AS)? Niba ari uko bimeze, ushobora kuba uzi uburyo bigoye gukora ibintu byoroheje, kuva ku kuva mu buriri mu gitondo kugeza ku kwambara, kunama kugira ngo ufate ikintu hasi, no guhindukira umutwe. Kubaho ubabara umugongo, ikibuno, n'izindi ngingo, ndetse no kubabara mu gitondo, bishobora kuba ingorabahizi. Ariko ntugahangayike. Uyu munsi, tugiye kuvuga ku ngeso zoroshye kandi nziza zishobora kugufasha koroshya ubuzima bwawe bwa buri munsi, gucunga ububabare bwawe, no gukomeza koroshya ingingo.

Imyitozo ngororamubiri ni ngombwa!

Iyo umubiri wawe ubabara kandi ingingo zawe zigakomera, ushobora kumva udashaka gukora imyitozo ngororamubiri. Ibyo ni ibisanzwe. Ariko se wari uzi ko imyitozo ngororamubiri ari umwe mu miti myiza ku muntu urwaye Ankylosing Spondylitis (AS). Gukora imyitozo ngororamubiri buri gihe ntibigabanya gusa gukomera kw'ingingo, ahubwo binatuma imiterere yawe irushaho kuba myiza no koroherwa.

Tekereza, iyo uvuye mu buriri mu gitondo, umugongo wawe umeze nk'aho wacitse. Ariko iyo ukoze imyitozo ngororamubiri mike yo kunanura imitsi, ubwo bubabare bugenda bushira. Ibi ni kimwe.

Ni ubuhe bwoko bw'imyitozo ngororamubiri bwiza?

• Imyitozo ngororamubiri igabanya ibiro: Imyitozo ngororamubiri nko koga, yoga na Pilates ishobora kugufasha kunanura umugongo, gukomeza ingingo zawe no kugabanya ububabare. Koga, by'umwihariko, ni uburyo bwiza bwo gukora imyitozo ngororamubiri udashyize igitutu ku mugongo wawe.
• Imyitozo ngororamubiri: Imyitozo ngororamubiri yongera umuvuduko w'umutima wawe ikagabanya guhumeka nabi nayo ni ingenzi. Ibi birimo kugenda buhoro buhoro, kwiruka no kugendera ku igare. Ibi ntibizagabanya ububabare gusa, ahubwo bizanatuma uhumeka neza, kwihangana no kumererwa neza mu mutwe.

Witondere uko uhagaze

Ikintu cy'ingenzi gishobora kubaho kuri AS ni uko umugongo ugenda ugororoka uko igihe kigenda. Uburyo bwiza bwo kwirinda ibi ni ukugerageza kugumana umugongo wawe ugororotse uko bishoboka kose. Ibi ujye ubyitondera igihe wicaye, uhagaze, kandi ugenda. Ibi bigabanya umuvuduko ku ruti rw'umugongo n'ingingo, bikakurinda umunaniro w'imitsi n'imvune.

Ibintu byoroshye ushobora gukora umunsi wose

• Imyitozo ngororamubiri yo ku rutugu:Zamura ibitugu byawe ubishyire mu matwi, ubizungurutse, hanyuma ubimanure. Bikore inshuro 5-10 ku munsi. Ibi bizafasha kugabanya ubukana bw'ibitugu byawe n'umugongo wo hejuru.
• Imyitozo ngororamubiri y'agashishwa: Icara ku ntebe, shyira ibirenge byawe hasi, hanyuma wegere agashishwa kawe hafi y'igituza cyawe uko bishoboka kose. Fata amasegonda make maze uruhuke. Bikore nka 10 ku munsi.
• Uburyo bwo gusinzira: Ntugakoreshe imisego miremire cyane mu gihe usinziriye. Niba bishoboka, koresha umusego muto cyane, cyangwa uryama nta musego na gato. Umusego munini ushobora gutera ibibazo mu ijosi no kongera ibimenyetso bya AS.

Indyo ishobora kugira itandukaniro rikomeye

Nta ndyo yihariye ya "magic" ihari kuri AS. Ariko, hari ibyo kurya bishobora gufasha mu kugenzura ububyimbirwe mu mubiri, ari na byo bibyimbirwa imbere mu mubiri bitera kubyimba no kubabara.

Mu magambo make, gukurikiza indyo yo mu karere ka Mediterane bishobora kugufasha kugera ku musaruro mwiza. Niba utazi neza indyo yawe, vugana na muganga wawe kandi uganire n'inzobere mu mirire niba bibaye ngombwa.

Izindi ngeso z'ingenzi

Vitamine n'inyongeramusaruro mu mirire

Abantu benshi barwaye AS bashobora kuba bafite ingano nto ya vitamine D. Vitamine D ni ingenzi kugira ngo umubiri ushobore kwinjiza kalisiyumu, ikaba ari ingenzi ku buzima bw'amagufwa. Nubwo wabona vitamine D mu zuba, amagi, n'ibiribwa by'amata, ishobora kuba idahagije. Rero, baza muganga wawe niba ukeneye vitamine D n'inyongeramusaruro za kalisiyumu.

Ijoro ryiza.

Kubabara umugongo bishobora gutuma bigorana gusinzira neza nijoro. Ariko kubura ibitotsi bishobora gutuma urushaho kumva ububabare. Gerageza izi nama kugira ngo zigufashe gusinzira neza:

• Reka kunywa ibintu nk'ikawa n'icyayi mu masaha ya nyuma y'umunsi.
• Reka kureba telefoni yawe na televiziyo byibuze isaha imwe mbere yo kuryama.
• Gukora imyitozo ngororamubiri buri gihe.

Niba udashobora gusinzira nyuma yo gukora ibi bintu, bibwira muganga wawe nabyo.

Kurwanya imihangayiko

Kubana n'indwara idakira igira ingaruka ku mikorere y'umubiri wawe bishobora kugorana mu mutwe. Niyo mpamvu ari ngombwa kwita ku mubiri wawe ndetse no ku bwenge bwawe. Kora ikintu ukunda kugira ngo ugabanye stress. Bishobora kuba ari ukumarana umwanya n'umuryango cyangwa inshuti. Cyangwa se bishobora kuba ari ukwishimisha, gusoma igitabo, cyangwa kumva umuziki. Ibintu nka yoga no gutekereza cyane nabyo bishobora kugufasha gutuza ubwenge bwawe.

Niba unywa itabi, hagarika uyu munsi.

Niba unywa itabi, kimwe mu bintu byiza ushobora gukora kugira ngo ucunge AS yawe ni ukureka. Kureka kunywa itabi bishobora gufasha ubuvuzi bwawe gukora neza no kugabanya kwangirika kw'ingingo zawe. Biragoye kubireka byose icyarimwe, ariko hari uburyo bwinshi bwo kubigufashamo. Vugana na muganga wawe umusabe ubufasha.