Ngaba ngamanye amaxesha uvuka kusasa umqolo wakho uqinile kwaye uzive ngathi awukwazi nokushukuma? Nangona le ntlungu evela kwilungu lesinqe isenokuphela njengoko usuku luqhubeka, ngabo banengxaki yalo kuphela abaziyo ukuba kunzima kangakanani ukusebenza kubomi babo bemihla ngemihla. Uninzi lwexesha, ezi mpawu zibangelwa yimeko ebizwa ngokuba yi-'Ankylosing Spondylitis'. Ngoko ke namhlanje, masithethe ngezinto ezilula onokuzenza ngokwakho ngelixa uphila nale meko, ukongeza kunyango olunikwa ngugqirha wakho.
Yintoni kanye kanye i-Ankylosing Spondylitis (AS)?
Ngamafutshane, i-Ankylosing Spondylitis (AS) kukudumba kwamalungu, ikakhulu umqolo kunye namalungu esinqe, okubangelwa kukungasebenzi kakuhle kwenkqubo yomzimba yethu yokuzikhusela. Le yimeko yexesha elide. Oku kudumba kubangela iintlungu eziqatha kunye nokuqina kwamalungu. Oku kuqina kuvakala ngakumbi xa uvuka kusasa.
Nangona kungekho ndlela ithile yonyango lwale meko, ngonyango olufanelekileyo lwezonyango kunye notshintsho lwendlela yokuphila, ungazilawula kakuhle ezi mpawu kwaye uphile ubomi obuqhelekileyo. Ngamanye amaxesha iimpawu ziyaphela, kwaye ngamanye amaxesha zisenokubonakala ngakumbi. Eyona nto ibalulekileyo kukuba ukuba unezi mpawu, ngokuqinisekileyo kufuneka ubonane nogqirha ofanelekileyo ukuze afumane uxilongo oluchanekileyo kwaye aqale unyango olufanelekileyo. Kweli nqaku, siza kuthetha ngotshintsho lwendlela yokuphila olunokukunceda ufumane isiqabu ukongeza kwezo zonyango.
Izinto ezi-5 onokuzenza ekhaya ukuze uzincede
Kunye nokulandela amayeza nemiyalelo enikiweyo ngugqirha wakho, ukuzama ezi ndlela zilula kuya kunceda kakhulu kwiintlungu zakho nokuqina kwazo.
1. Hlala Ukhuthele
"Ndingazilolonga njani xa umqolo wam ubuhlungu?" usenokuba uzibuza. Kodwa inyani yile, ukuzilolonga kancinci kungcono kwi-AS kunokuphumla. Ukuba nomdla wokusebenza kwandisa ukuguquguquka kwamalungu, komeleza izihlunu ezinceda ukugcina umqolo wakho uthe tye, kwaye kunika umzimba wakho amandla.
Khawucinge nje, nokuba umqolo wakho uziva uqinile xa uvuka kusasa, ukuba uhambahamba kancinci uze uhambe kancinci, loo kuqina kuyaphela kancinci kancinci, akunjalo? Yiyo loo nto kunjalo.
- Yintoni onokuyenza? Ukuzilolonga okungafaki uxinzelelo olukhulu kumalungu, njengokuhamba ngokukhawuleza nokudada, kulungile.
- Khumbula: Ngeentsuku apho iintlungu zinzima kakhulu, kuphephe ukwenza umthambo onzima, njengokutsiba okanye ukubaleka. Buza ugqirha wakho okanye ingcali yemithambo yomzimba ukuba zeziphi iindlela zomthambo ezifanelekileyo kuwe.
2. Ukolula kancinci
Ukuzolula kubalulekile kumntu one-AS. Ukuhlala kwindawo efanayo imini yonke, ingakumbi ukusebenza phambi kwekhompyutha, kunokwenza amalungu omqolo wakho aqine nangakumbi.
Ixesha elifanelekileyo lokuzolula kusemva kokuhlamba ngamanzi afudumeleyo, kuba ngelo xesha izihlunu zomzimba zikhululekile kakhulu.
Yolula izihlunu zakho emqolo, entanyeni, emagxeni, nasemaqakaleni ngobunono. Oku kuya kwandisa ukuguquguquka nokunciphisa iintlungu. Kwakhona, ukolula kancinci ngaphambi kokuba ulale ebusuku kunokukunceda ulale kakuhle.
3. Fumana ivithamin D elangeni
Abantu abane-Ankylosing Spondylitis basengozini enkulu yokuba ne-osteoporosis, isifo esinciphisa amathambo. I-calcium ibalulekile ekugcineni amathambo ethu eqinile. I-Vitamin D iyadingeka ukuze umzimba ukwazi ukufunxa i-calcium ngokufanelekileyo.
Eyona ndlela ilungileyo nelula yokufumana i-vitamin D kukuzikhanyisa elangeni .
- Ungayenza njani loo nto? Zibeke elangeni malunga nemizuzu eli-15 ukuya kwengama-20 qho kusasa (ngaphambi kwentsimbi ye-10 kusasa) okanye ngokuhlwa (emva kwentsimbi yesi-4 emva kwemini). Ilanga alinamandla kangako ngeli xesha, ngoko ke alizukulimaza ulusu lwakho.
- Ukuba ukhathazekile ngamanqanaba akho e-vitamin D, thetha nogqirha wakho. Ukuba kuyimfuneko, uza kukunika izongezo ze-vitamin D.
4. Sebenzisa iipakethi ezishushu nezibandayo (iiPakethi zobushushu nezibandayo)
Kulapho abantu abaninzi badideka khona. Xa umqolo wakho ubuhlungu, ngaba kufuneka usebenzise amanzi ashushu okanye umkhenkce? Zombini ziluncedo, kodwa kufuneka zisetyenziswe kwiimeko ezimbini.
| Ifanele isetyenziswe | Yeyiphi imeko efanelekileyo? | Kwenzekani? |
|---|---|---|
| Iipakethi zobushushu (Iibhotile zamanzi ashushu, ii-heating pads) | Ukuqina kwamalungu, ukuqina kwemisipha, iintlungu ezingapheliyo. (Ilungele ukuqina kwasekuseni) | Iyandisa ukujikeleza kwegazi, iphumza izihlunu kunye namalungu aqinileyo, kwaye inika isiqabu. |
| Iipakethi ezibandayo (Ingxowa yeetyhubhu zomkhenkce) | Kwiintlungu ezingxamisekileyo neziqatha, ukudumba, kunye nokudumba (ukuba intlungu iza emva kokuzilolonga) | Iyanciphisa imithambo yegazi, inciphise ukudumba nokudumba, kwaye iyenza buthathaka imithambo-luvo eva iintlungu okwethutyana. |
Kubalulekile: Xa ufaka umkhenkce, ungaze uwubeke ngqo eluswini. Wusonge ngetawuli encinci uze uwufake malunga nemizuzu eli-15-20.
5. Lumka ngendlela ome ngayo umzimba wakho.
I-AS inokubangela ukuba umqolo ugobe phambili ngokuhamba kwexesha, nto leyo ekhokelela ekubeni ume ngendlela egobileyo. Eyona ndlela ilungileyo yokuthintela oku kukuhlala uzama ukugcina umqolo wakho uthe tye kangangoko kunokwenzeka .
- Xa uhleli: Gcina umqolo wakho uthe nkqo uze uxhomekeke ngasemva kwesitulo, ungaxhomekeki ecaleni. Ukuba kuyimfuneko, beka umqamelo omncinci phantsi komqolo wakho.
- Xa ulele: Musa ukusebenzisa imiqamelo ephezulu kakhulu. Ukuba kunokwenzeka, lala ujonge ebhedini ungenamqamelo okwethutyana. Oku kuya kunceda ukugcina umqolo wakho uthe tye.
- Xa umile: Gcina amahlombe akho engasemva, umqolo wakho uthe tye, nesisu sakho sitsalwe kancinci.
Kusenokuba nzima kancinci ukwenza ezi zinto zibe ngumkhwa ekuqaleni, kodwa njengoko uzama kancinci kancinci yonke imihla, umzimba wakho uya kuqhela ngokwemvelo.
Umyalezo Wokuya Ekhaya
- I-Ankylosing Spondylitis yimeko elawulekayo. Ungafumana isiqabu ngonyango olufanelekileyo kunye notshintsho kwindlela ophila ngayo.
- Ungaze uyeke unyango olunikwa ngugqirha wakho. Ezi zinto zenziwa njengenkxaso eyongezelelweyo kolo nyango.
- Ukuhlala usebenza kwaye uzilolonga ngobunono ngabahlobo bakho abasenyongweni. Musa ukuhlala kwindawo enye kuba usoyika iintlungu.
- Sebenzisa izinto ezishushu zokucinezela amalungu xa eqina, kunye nezinto ezibandayo zokucinezela xa ebuhlungu ngequbuliso kwaye edumbile.
- Mamela umzimba wakho. Ukuba intlungu iyanda okanye kukho into engakukhathaziyo, thetha nogqirha wakho ngayo.
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