Ukuba une-ankylosing spondylitis, uyazi ukuba kunzima kangakanani ukwenza imisebenzi yemihla ngemihla. Ingakumbi xa iimpawu zakho zinzima, nemisebenzi elula efana nokunxiba, ukuphakamisa iintsimbi, ukuphakama esitulweni, ukuphakamisa intloko yakho, nokujika ukusuka kwelinye icala ukuya kwelinye kunokuba nzima. Kodwa kukho imikhwa elula, kodwa ebaluleke kakhulu onokuyifaka kubomi bakho bemihla ngemihla ukunceda ukugcina ukuhamba kakuhle kwamalungu akho kunye nomqolo kunye nokulawula le meko. Namhlanje, siza kuthetha ngale mikhwa enokukunceda wenze ubomi bakho bube lula kancinci.
Ukuzilolonga yeyona nto ibalulekileyo!
Akulula ukwenza umthambo xa umzimba wakho uqinile kwaye uneentlungu. Kodwa umthambo unokwenza umahluko omkhulu kwimpilo yakho iyonke. Akuncedi nje kuphela ekunciphiseni ukuqina komzimba, kodwa kunokuphucula nendlela oma ngayo umzimba wakho kunye nokuguquguquka komzimba .
Ngamafutshane, khawucinge ukuba esi sifo sibangela ukuba umqolo wakho udibane kwaye ungakwazi ukugoba. Ngoko ke kufuneka silwe nalo nto. Oko kuthetha ukwenza imithambo eyolula kwaye yolule umqolo wakho kangangoko kunokwenzeka.
- Ukuzilolonga okungenamandla amaninzi njengokudada , i-yoga, kunye ne-Pilates kunokukunceda ukolula umqolo wakho kwaye kunciphise iintlungu.
- Kwakhona, ungalibali ukwenza umthambo we-cardio ophantsi kwamandla okwenza intliziyo yakho ibethe kancinci, njengokuhamba ngokukhawuleza okanye ukukhwela ibhayisekile . Oku akuyi kunciphisa nje iintlungu, kodwa kuya kuphucula ukuphefumla kwakho, ukunyamezela, kwanenqanaba lakho lengqondo.
Zimisele ukuzilolonga imizuzu engama-75 ukuya kwengama-150 ngeveki, iintsuku ezintathu ukuya kwezintlanu ngeveki. Ukuba awuqinisekanga ukuba uqale phi, thetha nogqirha wakho okanye ingcali yezonyango ukuze uphuhlise inkqubo yokuzilolonga efanelekileyo kuwe.
Hlala ukhumbula indlela ome ngayo.
Xa uzama ngabom ukugcina umqolo wakho uthe tye, ungagcina amathambo namalungu akho elungelelene kakuhle kwaye unciphise uxinzelelo olungeyomfuneko emqolo wakho. Lo mkhwa ukwaphucula indlela ohamba ngayo, unciphisa umngcipheko wokudinwa kwemisipha kunye nokwenzakala. Le mikhwa ilula imini yonke inokukunceda uhlale ulungile ngokuhamba kwexesha.
Ingxaki ephambili ngesi sifo kukugoba. Ngoko ke kufuneka sizame ukulwa nale meko imini yonke, oko kukuthi, ukugcina umqolo uthe tye.
Zama le mithambo ilandelayo izihlandlo ezininzi ngemini.
| Ukuzilolonga okulula okulungisa ukuma komzimba | Indlela yokwenza |
|---|---|
| Ukujikeleza kwamagxa | Phakamisa amahlombe akho phezulu ade abe kufutshane neendlebe zakho. Emva koko wajike umva uze uwathobe kancinci. Yenza oku izihlandlo ezi-5 ukuya kwezili-10 ngemini. |
| I-Chin Tuck | Hlala esitulweni, ubeke iinyawo zakho phantsi. Kancinci kancinci jika isilevu sakho uye esifubeni sakho, ubambe imizuzwana embalwa, uze ubuyele kwindawo eqhelekileyo. Yenza oku malunga nezihlandlo ezili-10 ngemini. |
| Ukuma nkqo | Yima umqolo wakho uthe tye kangangoko unako. Khawuthelekelele ukuba intambo itsalwa phezulu phezu kwentloko yakho, ngelixa ngaxeshanye ucinezela iinyawo zakho emhlabeni. Yima nkqo ngolu hlobo. |
Indlela olala ngayo inokukunceda ugcine ukuma kwakho kuthe tye. Sebenzisa umqamelo omncinci kakhulu, okanye okungcono, lala ngaphandle kwawo. Ukuba umntu onesi sifo ulala nomqamelo otyebileyo, oko kunokubangela iingxaki zentamo kunye neempawu ezibi ngakumbi.
Cinga ngezongezo ezongezelelweyo zesondlo.
Abantu abaninzi abane-ankylosing spondylitis banokuba namanqanaba aphantsi e-vitamin D. Kodwa i-vitamin D sisondlo esibalulekileyo esinceda amathambo akho ahlale esempilweni kwaye umzimba wakho ufunxe i-calcium ekutyeni okutyayo. Nokuba ufumana i-vitamin D eyaneleyo kwizinto ezifana nokukhanya kwelanga, amaqanda, kunye nobisi, akwanele rhoqo. Ngoko ke, buza ugqirha wakho ukuba ufuna i-vitamin D kunye nezongezo ze-calcium.
Ziqhelise ukulala kamnandi.
Iintlungu zomqolo ezibangelwa yile meko zinokwenza kube nzima ukulala kakuhle ebusuku. Xa ungalali ngokwaneleyo ixesha elide, uziva udiniwe ngalo lonke ixesha kwaye uvakalelo lwakho kwiintlungu luyanda. Ngoko zama ezi zinto ukuze ulale kakuhle ebusuku:
- Kuphephe ukusela iziselo ezine-caffeine ezifana nekofu neti ebusuku.
- Yeka ukujonga izikrini ezifana nefowuni yakho kunye neTV ubuncinane iyure ngaphambi kokuba ulale.
- Zilolonge ngexesha elifanelekileyo.
Ukuba awukwazi ukulala ebusuku nangona usenza ezi zinto, thetha nogqirha wakho ngaloo nto.
Lumka ngento oyityayo noyiselayo.
Akukho ndlela ithile yokutya ye-ankylosing spondylitis, kodwa ukutya okuthile kunye neendlela zokutya zinokunceda ukulwa nokuvuvukala emzimbeni wakho kwaye zenze umahluko omkhulu kwimpilo yakho iyonke.
Umzekelo omhle kukutya kwaseMeditera . Kugxila kumandongomane, iimbotyi, iziqhamo, imifuno, kunye neentlanzi, ngelixa kuthintelwa amafutha agcweleyo kunye nezithako ezicutshungulwayo. Oku kutya okunesondlo akulungelanga nje impilo yakho iyonke, kodwa kunokunceda ukulawula iimpawu ezifana neentlungu zamalungu kunye nokudumba.
Kwakhona, abantu abaninzi bafumana isiqabu ngokunciphisa inyama ebomvu, utywala, ukutya okuneswekile kunye neziselo, kunye nokutya okulungisiweyo okukuhluthisayo . Abanye abantu bathi ukutya okunesitatshi esincinci kuyanceda, kodwa kufuneka uphando oluthe kratya. Ukuba ufuna ukungena kwindlela yokutya enempilo kodwa awazi ukuba uqale phi, thetha nogqirha wezokutya ukuze akuncede ucinge ngesicwangciso.
Lawula uxinzelelo.
Ukuphila nesifo esinganyangekiyo esichaphazela iintshukumo zomzimba wakho akulula. Xa une-ankylosing spondylitis, kubalulekile ukunyamekela impilo yakho yomzimba kunye nempilo yakho yengqondo ukuze uphile ubomi bakho obuhle. Nangona singenakukuphepha ngokupheleleyo uxinzelelo, kubalulekile ukufumana iindlela zokulawula indlela olusichaphazela ngayo.
Izinto ezinje ngokuchitha ixesha nosapho lwakho, abahlobo, okanye izilwanyana zasekhaya, ukuhambahamba, okanye ukwenza into oyithandayo kunokunceda. Kukwakho nee-apps ezininzi kunye neevidiyo kwi-intanethi ezikunceda ukuba uziqhelise ukuqaphela izinto ngeyoga kunye nokucamngca . Ukuba unengxaki yokulawula uxinzelelo wedwa, kufanelekile ukufuna ingcebiso yengcali yezempilo yengqondo .
Ukuba uyatshaya, yenza icebo lokuyeka!
Esinye isizathu esilungileyo sokulawula imeko yakho kukuyeka ukutshaya. Ukuyeka ukutshaya kunokwenza unyango lwakho lusebenze ngakumbi kwaye kunokunciphisa nomonakalo kumalungu akho .
Asinto ekufuneka uyenze yonke ngaxeshanye. Zininzi iindlela, unyango, kunye neemveliso eziqinisekisiweyo ezinokunceda. Iipatches zeNicotine, iintsini, okanye iilozenji zinokukunceda ukunciphisa inkanuko yakho. Ugqirha wakho unokukunika amayeza, izitshizi zeempumlo, okanye iiinhalers. Ukufumana uncedo kumcebisi okanye kwiqela lenkxaso kunokukunceda uhlale usendleleni. Ukuba unengxaki yokuqalisa okanye ukuhlala usendleleni, thetha nogqirha wakho malunga namanyathelo afanelekileyo onokuwathatha.
Umyalezo Wokuya Ekhaya
- Umhlobo wakho osenyongweni kukuzilolonga rhoqo nangobunono. Beka phambili imithambo eyolula umqolo wakho kwaye inyuse ukuguquguquka.
- Lumka ngendlela ome ngayo imini yonke. Zama ukugcina umqolo wakho uthe tye nanini na xa kunokwenzeka.
- Yamkela ukutya okunciphisa ukudumba emzimbeni. Nciphisa iswekile, inyama ebomvu, kunye nokutya okucutshungulwayo.
- Beka phambili ukulala kakuhle kunye nolawulo loxinzelelo, oluchaphazela ngqo ulawulo lweentlungu.
- Ukuba uyatshaya, ukuyeka kuya kuyiphucula kakhulu impumelelo yonyango lwakho.
- Soloko uthetha nogqirha wakho ngaphambi kokuba uthathe izongezo, ezifana neevithamini kunye ne-calcium, okanye wenze utshintsho olukhulu kwindlela otya ngayo.
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