Uma une-ankylosing spondylitis, uyazi ukuthi kungaba nzima kangakanani ukwenza imisebenzi yansuku zonke. Ikakhulukazi uma izimpawu zakho zinzima, ngisho nemisebenzi elula njengokugqoka, ukuphakamisa izinsimbi, ukuvuka esihlalweni, ukuphakamisa ikhanda lakho, nokujika kusuka kolunye uhlangothi kuya kolunye kungaba yinselele. Kodwa kunemikhuba elula, kodwa ebaluleke kakhulu ongayifaka empilweni yakho yansuku zonke ukusiza ukugcina ukunyakaza okuhle emalungeni akho nasemgogodleni futhi uphathe lesi simo. Namuhla, sizokhuluma ngale mikhuba engasiza ukwenza impilo yakho ibe lula kancane.
Ukuzivocavoca umzimba kuyinto ebaluleke kakhulu!
Akulula ukuzivocavoca umzimba uma umzimba wakho uqinile futhi ubuhlungu. Kodwa ukuzivocavoca kungenza umehluko omkhulu empilweni yakho iyonke. Akugcini nje ngokusiza ekunciphiseni ukuqina komzimba, kodwa futhi kungathuthukisa ukuma kwakho kanye nokuguquguquka komzimba .
Kalula nje, ake sithi lesi sifo sibangela ukuthi umgogodla wakho uhlangane futhi ungakwazi ukugoba. Ngakho-ke sidinga ukulwa nalokho. Lokho kusho ukwenza izivivinyo eziqondisa futhi zinwebe umgogodla wakho ngangokunokwenzeka.
- Ukuzivocavoca okungenamandla njengokubhukuda , i-yoga, kanye ne-Pilates kungasiza ukwelula umhlane wakho futhi kunciphise ubuhlungu.
- Futhi, ungakhohlwa ukwenza izivivinyo ze-cardio ezisebenza ngamandla aphansi ezikhulisa ukushaya kwenhliziyo yakho kancane, njengokuhamba ngokushesha noma ukugibela ibhayisikili . Lokhu ngeke kunciphise ubuhlungu kuphela, kodwa futhi kuzothuthukisa ukuphefumula kwakho, ukukhuthazela, ngisho nezinga lakho lengqondo.
Zimisele ukuzivocavoca imizuzu engu-75 kuya kwengu-150 ngesonto, izinsuku ezintathu kuya kwezinhlanu ngesonto. Uma ungaqiniseki ukuthi uzoqala kuphi, khuluma nodokotela wakho noma uchwepheshe wezokwelapha ukuze uthuthukise uhlelo lokuzivocavoca olufanele wena.
Hlala uqaphela ukuma kwakho.
Uma uzama ngamabomu ukugcina umgogodla wakho uqondile, ungagcina amathambo namalunga akho ehlelekile futhi unciphise ukucindezeleka okungadingekile emhlane wakho. Lo mkhuba uphinde uthuthukise ububanzi bokunyakaza kwakho, unciphise ingozi yokukhathala kwemisipha nokulimala. Le mikhuba elula usuku lonke ingakusiza ukuthi ugcine ukuma okuhle ngokuhamba kwesikhathi.
Inkinga enkulu ngalesi sifo ukuma okugobile. Ngakho-ke kufanele sizame ukulwa nalokhu usuku lonke, okungukuthi, ukugcina umgogodla uqondile.
Zama izivivinyo ezilandelayo izikhathi eziningana ngosuku.
| Ukuzivocavoca okulula okulungisa ukuma komzimba | Indlela yokwenza |
|---|---|
| Ukuzungezisa amahlombe | Phakamisa amahlombe akho aze abe seduze nezindlebe zakho. Bese uwagoqa bese uwahlisa kancane kancane. Yenza lokhu izikhathi ezi-5-10 ngosuku. |
| I-Chin Tuck | Hlala esihlalweni, ubeke izinyawo zakho phansi. Kancane kancane beka isilevu sakho esifubeni sakho, ubambe imizuzwana embalwa, bese ubuyela esimweni esijwayelekile. Yenza lokhu cishe izikhathi eziyi-10 ngosuku. |
| Ukuma uqonde | Yima umhlane wakho uqonde ngangokunokwenzeka. Cabanga ukuthi intambo idonswa phezulu ngaphezu kwekhanda lakho, ngesikhathi esifanayo ucindezela izinyawo zakho emhlabathini. Yima uqonde kanje. |
Indlela olala ngayo ingasiza ekugcineni ukuma kwakho kuqondile. Sebenzisa umcamelo omncane kakhulu, noma okungcono nakakhulu, lala ngaphandle kwawo. Uma umuntu onalesi simo elala nomcamelo ojiyile, kungabangela izinkinga zentamo futhi kube nezimpawu ezimbi kakhulu.
Cabanga ngezinye izithako zokudla okunempilo.
Abantu abaningi abane-ankylosing spondylitis bangase babe namazinga aphansi e-vitamin D. Kodwa i-vitamin D iyisakhi esibalulekile esisiza amathambo akho ahlale ephilile futhi umzimba wakho umunce i-calcium ekudleni okudlayo. Ngisho noma uthola i-vitamin D eyanele ezintweni ezifana nokukhanya kwelanga, amaqanda, kanye nobisi, akwanele ngaso sonke isikhathi. Ngakho-ke, buza udokotela wakho ukuthi udinga i-vitamin D kanye nezithasiselo ze-calcium.
Zijwayeze ukulala kahle.
Ubuhlungu bomhlane obubangelwa yilesi simo bungenza kube nzima ukulala kahle ebusuku. Uma ungalali ngokwanele isikhathi eside, uzizwa ukhathele ngaso sonke isikhathi futhi ukuzwela kwakho ubuhlungu kuyanda. Ngakho zama lezi zinto ukuze ulale kahle ebusuku:
- Gwema ukuphuza iziphuzo ezine-caffeine njengekhofi netiye sekwephuzile.
- Yeka ukubuka izikrini ezifana nefoni yakho kanye ne-TV okungenani ihora ngaphambi kokulala.
- Zivocavoce ngesikhathi esifanele.
Uma usakwazi ukulala ebusuku naphezu kokwenza lezi zinto, khuluma nodokotela wakho ngakho.
Qaphela ukuthi udlani futhi uphuzani.
Akukho ukudla okuqondile kwe-ankylosing spondylitis, kodwa ukudla okuthile kanye nezindlela zokudla kungasiza ekulweni nokuvuvukala emzimbeni wakho futhi kwenze umehluko omkhulu empilweni yakho iyonke.
Isibonelo esihle ukudla kwaseMedithera . Kugxila kumantongomane, ubhontshisi, izithelo, imifino, kanye nenhlanzi, kuyilapho kugwenywa amafutha agcwele kanye nezithako ezicutshunguliwe. Lokhu kudla okunomsoco akugcini nje ngokuba kuhle empilweni yakho iyonke, kodwa futhi kungasiza ekulawuleni izimpawu ezifana nobuhlungu bamalunga kanye nokuvuvukala.
Futhi, abantu abaningi bathola impumuzo ngokunciphisa inyama ebomvu, utshwala, ukudla okunoshukela neziphuzo, kanye nokudla okucutshunguliwe okukugcwalisayo . Abanye abantu bathi ukudla okunesitashi esincane kuyasiza, kodwa kudingeka ucwaningo olwengeziwe. Uma ufuna ukuqala ngendlela yokudla enempilo kodwa ungazi ukuthi uzoqala kuphi, khuluma nodokotela wezokudla ukuze akusize uqhamuke nohlelo.
Lawula ukucindezeleka.
Ukuphila nesifo esingamahlalakhona esithinta ukunyakaza komzimba wakho akulula. Uma une-ankylosing spondylitis, kubalulekile ukunakekela impilo yakho yomzimba kanye nempilo yakho yengqondo ukuze uphile impilo yakho engcono kakhulu. Nakuba singenakukugwema ngokuphelele ukucindezeleka, kubalulekile ukuthola izindlela zokuphatha indlela okusithinta ngayo.
Izinto ezifana nokuchitha isikhathi nomndeni wakho, abangane, noma izilwane ezifuywayo, ukuhamba ngezinyawo, noma ukuzibandakanya nomsebenzi wokuzilibazisa owuthandayo zingasiza. Kukhona nezinhlelo zokusebenza namavidiyo amaningi aku-inthanethi akusiza ukuthi uzijwayeze ukuqaphela nge -yoga nokuzindla . Uma unenkinga yokulawula ukucindezeleka wedwa, kufanelekile ukufuna iseluleko sochwepheshe wezempilo yengqondo .
Uma ubhema, yenza uhlelo lokuyeka!
Esinye isizathu esihle sokuphatha isimo sakho ukuyeka ukubhema. Ukuyeka ukubhema kungenza ukwelashwa kwakho kuphumelele kakhudlwana futhi kunganciphisa nomonakalo emalungeni akho .
Akuyona into okufanele uyenze ngesikhathi esisodwa. Kunezindlela eziningi eziqinisekisiwe, ukwelashwa, kanye nemikhiqizo engasiza. Ama-patch e-nicotine, izinsini, noma ama-lozenges angasiza ekunciphiseni izifiso zakho. Udokotela wakho angakunikeza nemithi, ama-spray ekhala, noma ama-inhalers. Ukuthola usizo kumeluleki noma eqenjini lokusekela nakho kungakusiza ukuthi uhlale endleleni efanele. Uma unenkinga yokuqala noma ukuhlala endleleni efanele, khuluma nodokotela wakho ngezinyathelo ezingokoqobo ongazithatha.
Umlayezo Wokuya Nawe Ekhaya
- Umngane wakho omkhulu ukuzivocavoca njalo nangobumnene. Beka phambili ukuzivocavoca okwelula umgogodla wakho futhi kwandise ukuguquguquka.
- Qaphela ukuma kwakho usuku lonke. Zama ukugcina umhlane wakho uqonde noma nini lapho kungenzeka.
- Yamukela ukudla okunciphisa ukuvuvukala emzimbeni. Nciphisa ushukela, inyama ebomvu, nokudla okucutshunguliwe.
- Beka phambili ukulala okuhle kanye nokuphathwa kokucindezeleka, okuthinta ngqo ukuphathwa kobuhlungu.
- Uma ubhema, ukuyeka kuzothuthukisa kakhulu impumelelo yokwelashwa kwakho.
- Khuluma nodokotela wakho njalo ngaphambi kokuthatha izithasiselo, njengevithamini ne-calcium, noma ukwenza izinguquko ezinkulu ekudleni kwakho.
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