I-Ankylosing Spondylitis (AS) yimeko engapheliyo neyenza umntu angakwazi ukuzibamba. Ukuba unayo, uyazi ukuba kubaluleke kangakanani ukuthatha amayeza kagqirha wakho njengoko eyalelwe. Kodwa ngamanye amaxesha, kunzima ukulawula iimpawu zakho ngamayeza kuphela. Ngamanye amaxesha, ukwenza utshintsho oluncinci kwindlela ophila ngayo kunye nokuzama amayeza endalo kunokukunceda ufumane isiqabu esikhulu. Enyanisweni, ukwenza ezi zinto ngokuchanekileyo kunokukunceda unciphise inani leepilisi zokuphelisa iintlungu ekufuneka uzithathe.
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Ukuzilolonga kubalulekile!
Ukuzilolonga yinxalenye ebalulekileyo yonyango lwakho lwe-AS. Ukuzilolonga kunokunceda ukuphucula indlela ohamba ngayo, kuphucule impilo-ntle yakho yengqondo, kwaye kuncede ekunciphiseni iintlungu. Makhe sijonge iintlobo zokuzilolonga ezikulungeleyo. Ukudibanisa ezi kuya kuvelisa iziphumo ezilungileyo.
| Uhlobo lokuzilolonga | Izinto onokuzenza | Iinzuzo |
|---|---|---|
| Ukuzilolonga ngeCardio | Ukuhamba ngebhayisekile, ukudada, umthambo wamanzi. Ukuba unako ukwenza umthambo onzima kancinci, ungenza noqeqesho oluphezulu lwexesha eliphakathi malunga namaxesha amabini ngeveki. | Ilungele iintlungu zomqolo. Ayinaxinzelelo kumalungu. Ilungele intliziyo nemiphunga. Inciphisa ukudinwa kwaye yonyusa amandla. |
| Uqeqesho lwaMandla | Sebenzisa iintsimbi okanye iibhendi zokuzilolonga izihlandlo ezi-2-4 ngeveki. Ukwenza umthambo "oyintloko" oqinisa izihlunu zesisu kunye nomqolo ezixhasa umqolo. | Yomeleza izihlunu kwaye inika inkxaso entle kumqolo. |
| Ukolula | Yenza umthambo wokuzolula yonke imihla. Ungafumana iingcebiso kugqirha wezonyango ngale nto. | Inciphisa iintlungu zomzimba. Yandisa ukuguquguquka kwamalungu. Inceda ekulungiseni ukuma komzimba. |
| Ukuzilolonga ukugcina ibhalansi yomzimba | Izinto ezifana neyoga, iTai Chi, okanye ukuma ngomlenze omnye kulungile. Yenza oku izihlandlo ezi-3-5 ngeveki. | Ikhusela ekuweni. Oku kubalulekile ukunciphisa umngcipheko wokuqhekeka ngenxa yokuwa, njengoko i-AS inokubangela ukulahleka kwamathambo. |
Eyona nto ibalulekileyo kukunciphisa ixesha olichitha uhleli kwindawo enye kwaye ushukume kangangoko unako. Oku kuya kunceda ukuthintela ukuba amathambo akho angadibani abe lithambo elinye.
Ukutya okunciphisa ukudumba
Nangona kungekho ndlela ithile yokutya ye-AS, kukho indlela yokutya enokunceda ekunciphiseni ukudumba emzimbeni. Siyibiza ngokuba "kukutya kwaseMeditera." Iquka oku kulandelayo:
- Imifuno neziqhamo ezintsha
- Umnquma
- Iintlanzi ezinamafutha ezifana nesalmon
- Amantongomane
- Amazimba
- Iimbotyi ezifana neelentile kunye neetships
Kwelinye icala, ukutya okucutshungulwe kakhulu kunokunyusa ukudumba. Kuqulethe iswekile eninzi, amafutha angenampilo, kunye neekhemikhali.
Ezinye izifundo zibonisa ukuba ukutya okunesitatshi esincinci kunokunceda kwiimpawu ze-AS. Oku kuthetha ukuphepha ukutya okufana nesonka, irayisi, ipasta, kunye neetapile. Akukho phando lwaneleyo lokubonisa ukuba oku kuyasebenza ngokwenene na. Kodwa abanye abantu bakholelwa ukuba kuyanceda. Ukuba ufuna ukuzama into efana nale, kungcono uthethe nogqirha wakho kuqala.
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Ii-Omega-3s
Ii-Omega-3, ezifumaneka kumandongomane nakwiintlanzi ezifana nesalmon, zingumthombo olungileyo wamafutha anciphisa ukudumba. Kukho izifundo ezininzi ezijonge iingenelo zezongezo ze-omega-3 kubantu abane-AS, kodwa iziphumo azikacaci. Ngoko ke thetha nogqirha wakho malunga nokuba isongezo se-omega-3 singakulungela na.
Kodwa khumbula oku:Musa ukusela ioyile yesibindi sentlanzi, njengeoyile yesibindi secod. Ngenxa yokuba iphezulu kwi-vitamin A, inokudibana nezinye zee-painkillers (NSAIDs) ozisebenzisayo kwi-AS kwaye yonyuse umngcipheko wakho wokopha.
IVithamin D
I-AS ngamanye amaxesha inokubangela ukuba amathambo abe mancinci. I-calcium kunye ne-vitamin D zibalulekile emathanjeni ethu. Abantu abane-AS banokuba namanqanaba aphantsi e-vitamin D. Oku kuyinyani ngakumbi ukuba uthatha ii-steroids, ezinokuphazamisana nokukwazi komzimba wakho ukufunxa i-vitamin D. Ugqirha wakho angajonga amanqanaba akho e-vitamin D aze akunike isongezelelo ukuba kuyimfuneko. Ungafumana i-vitamin D ngokuchitha ixesha elangeni kusasa, usitya iintlanzi ezifana neesardine, amaqanda, kunye nobisi oluqinisiweyo kunye neenkozo.
I-Curcumin
Esi sisithako esiphambili esisebenzayo kwi-turmeric esisaziyo sonke. I-Nano curcumin luhlobo lwe-curcumin olufunxwa lula ngumzimba. Izifundo kwizigulane ze-AS zibonise ukuba ezi zongezo ze-"Nano curcumin" zinciphisa ukudumba. Buza ugqirha wakho ukuba oku kuya kukunceda na kwaye loluphi uhlobo olufanelekileyo.
Unyango lomzimba kunye nezinye iindlela zokuthomalalisa
Ulungiso lwenyama
Ingcali yezonyango (i-PT) ingakufundisa indlela yokuma efanelekileyo kunye neendlela zokuhamba ukuze ikuncede wenze imisebenzi yemihla ngemihla ngokulula. Bangakunika nonyango lobushushu okanye lokubanda ukuze uphumze izihlunu kwaye unciphise iintlungu zamalungu. Banokukunceda wenze inkqubo yokuzilolonga ekhuselekileyo efanelekileyo kuwe.
Ukugcina Isimo Esilungileyo
Ukuma kakuhle kunokunceda ukunciphisa iintlungu nokuqina. Ukuba usebenza edesikeni, gcina isikrini sekhompyutha yakho sikwinqanaba lamehlo. Xa ujonge ifowuni yakho, yiphakamise ijonge phezulu endaweni yokujika intloko yakho. Xa usebenza imini yonke, musa ukuzibhokoxa ukuze uhlale uthe nkqo, kwaye uthathe ikhefu rhoqo.
Ukuphulula umzimba
Abanye abantu bafumana isiqabu xa bephululwa kancinci. Nangona kunjalo, ukuba akwenziwanga kakuhle, kunokunyusa iintlungu. Ngoko ke lumka ngale nto. Ukuba ufumana i-massage, yifumane kuphela kumntu onamava nge-Ankylosing Spondylitis.
Unyango lwe-Acupuncture kunye ne-TENS
Kwi-acupuncture, ingcali eqeqeshiweyo ifaka iinaliti ezincinci kakhulu kwiindawo ezithile emzimbeni ukuze ithomalalise iintlungu. Kwi-transcutaneous electrical nerve stimulation (TENS), umatshini uthumela umbane ophantsi kombane eluswini ukuze uvuselele iimithambo-luvo kwaye unciphise iintlungu. Nangona zombini ezi ndlela ngamanye amaxesha zinokunceda abantu abane-AS, azisebenzi ngendlela efanayo zonke. Nangona kunjalo, ngokubanzi zithathwa njengezikhuselekileyo.
Musa ukuzibiza ezi zinto!
Kuphephe ukunyangwa kwe-chiropractic: Ukuba une-spinal fusion okanye i-osteoporosis, kungcono ukungayinyangi i-chiropractic, kuba inokubangela ukwaphuka komgogodla kunye nomonakalo wemithambo-luvo. Ukuba ucinga oku, qiniseka ukuba uthetha nogqirha wakho kuqala.
Musa ukutshaya: Ukutshaya kungenza kube mandundu imeko ye-AS. Kungenza kube nzima nokuphefumla ngenxa yesifo. Ukuba uyatshaya, thetha nogqirha wakho malunga nokufumana uncedo lokuyeka.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga kubalulekile kwaye akunakuphepheka kunyango lwe-Ankylosing Spondylitis.
- Zimisele ukutya okutyebileyo kwimifuno emitsha, iziqhamo, intlanzi kunye neenkozo ezipheleleyo ezinciphisa ukudumba emzimbeni.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba usebenzise iivithamini okanye ezinye izongezo.
- Zama ukuhlala umile kakuhle ngamaxesha onke. Oku kunokunceda ukunciphisa iintlungu nokuqina komzimba.
- Kuphephe ukutshaya ngokupheleleyo. Kwakhona, ukuba ucinga ngonyango lwe-chiropractic, thetha nogqirha wakho kuqala.
- Ugqirha wakho ngumcebisi wakho ongcono. Thetha naye ngaphambi kokuba wenze naluphi na unyango okanye utshintsho kwindlela ophila ngayo.
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