Ankylosing Spondylitis (AS) ni indwara idakira kandi itera intege nke. Iyo uyirwaye, uzi akamaro ko gufata imiti ya muganga wawe nk'uko wabitegetswe. Ariko rimwe na rimwe, biragoye kugenzura ibimenyetso byawe ukoresheje imiti gusa. Hari igihe guhindura imikorere yawe no kugerageza imiti karemano bishobora kugufasha kubona uruhu rworoshye. Mu by'ukuri, gukora ibi bintu neza bishobora kugufasha kugabanya ingano y'imiti igabanya ububabare ukeneye gufata.
Imyitozo ngororamubiri ni ngombwa!
Imyitozo ngororamubiri ni igice cyingenzi mu buvuzi bwawe bwa AS. Imyitozo ngororamubiri ishobora kugufasha kunoza uburyo ukoramo, kunoza ubuzima bwawe bwo mu mutwe, no kugabanya ububabare. Reka turebe ubwoko bw'imyitozo ngororamubiri ikubereye. Kuyihuza bizatanga umusaruro mwiza.
| Ubwoko bw'imyitozo ngororamubiri | Ibintu ushobora gukora | Ibyiza |
|---|---|---|
| Imyitozo ngororamubiri | Gukora imyitozo ngororamubiri ku igare, koga, no mu mazi. Niba ushobora gukora imyitozo ngororamubiri igoye gato, ushobora no gukora imyitozo yo mu gihe gito inshuro ebyiri mu cyumweru. | Ni nziza ku bubabare bw'umugongo. Nta gitutu ku ngingo. Ni nziza ku mutima no mu bihaha. Igabanya umunaniro kandi ikongera imbaraga. |
| Imyitozo ngororamubiri | Gukoresha imitsi yo gusiganwa ku maguru cyangwa imyitozo ngororamubiri inshuro 2-4 mu cyumweru. Gukora imyitozo ngororamubiri "y'ibanze" ikomeza imitsi yo mu nda n'umugongo ishyigikira umugongo. | Ikomeza imitsi kandi igatanga inkunga nziza ku mugongo. |
| Kurambura | Kora imyitozo ngororamubiri buri munsi. Ushobora kubona inama ku muvuzi w’umubiri kuri ibi. | Bigabanya ububabare bw'umubiri. Byongera ubushobozi bwo koroherwa n'ingingo. Bifasha mu gutunganya neza imiterere y'umubiri. |
| Imyitozo ngororamubiri igamije kubungabunga uburinganire bw'umubiri | Ibintu nka yoga, Tai Chi, cyangwa guhagarara ku kuguru kumwe ni byiza. Bikore inshuro 3-5 mu cyumweru. | Irinda kugwa. Ibi ni ingenzi kugira ngo bigabanye ibyago byo kuvunika bitewe no kugwa, kuko AS ishobora gutuma amagufwa atakaza. |
Igikuru ni ukugabanya igihe umara wicaye ahantu hamwe no kwimuka uko bishoboka kose. Ibi bizafasha kwirinda ko urutirigongo rwawe ruhurira hamwe rukaba igufwa rimwe.
Indyo igabanya ububyimbirwe
Nubwo nta ndyo yihariye ihari kuri AS, hari indyo ishobora gufasha kugabanya ububyimbirwe mu mubiri. Tuyita "indyo yo muri Mediterane." Irimo ibi bikurikira:
- Imboga n'imbuto bishya
- Olive
- Amafi afite amavuta nk'amafi ya salmon
- Imbuto
- Ibinyampeke byuzuye
- Ibinyamisogwe nk'amashu n'ibishyimbo
Ku rundi ruhande, ibiryo byatunganyijwe cyane bishobora kongera ububyimbirwe. Birimo isukari nyinshi, ibinure bitari byiza, n'imiti.
Ubushakashatsi bumwe na bumwe bugaragaza ko indyo irimo ibinure bike ishobora gufasha mu kuvura ibimenyetso bya AS. Ibi bivuze kwirinda ibiryo nk'umugati, umuceri, makaroni n'ibirayi. Nta bushakashatsi buhagije buhari bwo kumenya niba ibi bifite akamaro koko. Ariko hari abantu bizera ko bifasha. Niba ushaka kugerageza ikintu nk'iki, ni byiza kubanza kuvugana na muganga wawe.
Vitamine n'inyongeramusaruro
Omega-3s
Omega-3, iboneka mu mbuto n'amafi nka salmon, ni isoko nziza y'ibinure bigabanya ubushyuhe. Hari ubushakashatsi bwinshi bwakozwe bureba ibyiza by'inyongeramusaruro za omega-3 ku bantu barwaye AS, ariko ibisubizo ntibiragaragara neza. Bityo rero vugana na muganga wawe niba inyongeramusaruro za omega-3 zishobora kuba zikubereye.
Ariko ibuka ibi:Ntugafate amavuta y'umwijima w'amafi, nka amavuta y'umwijima w'ifi. Kubera ko arimo vitamine A nyinshi, ashobora gukorana n'imiti imwe n'imwe igabanya ububabare (NSAIDs) ufata kuri AS bigatuma ibyago byo kuva amaraso birushaho kwiyongera.
Vitamine D
AS rimwe na rimwe ishobora gutuma amagufwa arushaho kunanuka. Kalisiyumu na vitamine D ni ingenzi ku magufwa yacu. Abantu barwaye AS bashobora kugira vitamine D nkeya. Ibi ni ukuri cyane cyane iyo ufata imiti ya steroid, ishobora kubangamira ubushobozi bw'umubiri wawe bwo kwinjiza vitamine D. Muganga wawe ashobora kugenzura ingano ya vitamine D yawe akaguha inyongera nibiba ngombwa. Ushobora kandi kubona vitamine D mu kumara igihe kinini ku zuba mu gitondo, urya amafi nka sardine, amagi, n'amata n'ibinyampeke byuzuyemo imbaraga.
Curcumin
Iki ni cyo kintu cy'ingenzi kigize turmeric twese tuzi. Nano curcumin ni ubwoko bwa curcumin bushobora kwinjizwa mu mubiri byoroshye. Ubushakashatsi bwakorewe ku barwayi ba AS bwagaragaje ko iyi nyunganiramirire ya "Nano curcumin" igabanya ububyimbirwe. Baza muganga wawe niba ibi bizagufasha kandi ubwoko bwiza kurusha ubundi.
Ubuvuzi bw'umubiri n'ubundi buryo bwo kugabanya ububabare
Ubuvuzi bw'umubiri
Umuganga w’imitsi (PT) ashobora kukwigisha imiterere ikwiye n’uburyo bwo gukora ingendo kugira ngo bigufashe gukora imirimo ya buri munsi byoroshye. Ashobora kandi gutanga uburyo bwo kuvura ubushyuhe cyangwa ubukonje kugira ngo aruhure imitsi kandi agabanye ububabare bw’ingingo. Ashobora kandi kugufasha gutegura gahunda y’imyitozo ngororamubiri itekanye ikubereye.
Gukomeza Kwifata neza
Guhagarara neza bishobora kugabanya ububabare no kunanuka. Niba ukorera ku meza, komeza ecran ya mudasobwa yawe ireberanye n'amaso. Mu gihe ureba telefoni yawe, izamura ureberanye aho kuzunguza umutwe. Mu gihe ukora umunsi wose, ntugakore akazi gakomeye ngo wicare ugororotse, kandi ufate ikiruhuko kenshi.
Gukanda
Hari abantu babona ihumure kubera massage yoroheje. Ariko, iyo idakozwe neza, ishobora kongera ububabare. Rero witondere ibi. Niba urimo gukorerwa massage, ihabwe gusa umuntu ufite uburambe muri Ankylosing Spondylitis.
Ubuvuzi bwa Acupuncture na TENS
Mu buvuzi bwa acupuncture, umuganga wabihuguriwe ashyira inshinge nto cyane mu ngingo runaka ku mubiri kugira ngo agabanye ububabare. Mu buvuzi bwa transcutaneous electrical nerves stimulation (TENS), imashini yohereza amashanyarazi make mu ruhu kugira ngo atere imitsi kandi agabanye ububabare. Nubwo ubwo buryo bwombi rimwe na rimwe bushobora gufasha abantu barwaye AS, ntabwo bwose bukora kimwe. Ariko, muri rusange bufatwa nk'aho bufite umutekano.
Ntukavuge ibi bintu!
Irinde ubuvuzi bwa chiropractic: Niba ufite ikibazo cy’umugongo cyangwa osteoporosis, ni byiza kwirinda ubuvuzi bwa chiropractic, kuko bishobora gutera kuvunika k’umugongo no kwangirika kw’imitsi. Niba urimo kubitekerezaho, banza uganire na muganga wawe.
Ntukanywe itabi: Kunywa itabi bishobora kongera ubukana bwa AS. Bishobora kandi gutuma guhumeka bigorana bitewe n'indwara. Niba unywa itabi, vugana na muganga wawe ku bijyanye no kubona ubufasha bwo kurireka.
Ubutumwa bwo kujyana mu rugo
- Imyitozo ngororamubiri ni ingenzi kandi ntabwo itegerejwe mu kuvura Ankylosing Spondylitis.
- Fata indyo ikungahaye ku mboga nshya, imbuto, amafi, n'ibinyampeke bigabanya ububyimbirwe mu mubiri.
- Buri gihe banza uganire na muganga wawe mbere yo gukoresha vitamine cyangwa izindi nyongeramusaruro.
- Gerageza guhora uhagaze neza. Ibi bishobora kugabanya ububabare no kunanuka.
- Irinde kunywa itabi burundu. Nanone, niba urimo gutekereza ku buvuzi bwa chiropractic, banza uganire na muganga wawe.
- Muganga wawe ni we mujyanama wawe mwiza. Muganire mbere yo kugira icyo uhindura ku buvuzi cyangwa mu mibereho yawe.
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