Ingabe une-ankylosing spondylitis (AS)? Uma kunjalo, cishe uyazi ukuthi kungaba nzima kangakanani ukwenza ngisho nezinto eziyisisekelo, kusukela ekuvukeni embhedeni ekuseni kuya ekugqokeni, ukugoba ukuze ucoshe okuthile phansi, nokujika ikhanda lakho. Ukuphila nobuhlungu emhlane wakho, ezinqeni, nakwamanye amalunga, kanye nokuqina kwasekuseni, kungaba yinselele yangempela. Kodwa ungakhathazeki. Namuhla, sizokhuluma ngemikhuba elula nenempilo engakusiza wenze impilo yakho yansuku zonke ibe lula, uphathe ubuhlungu bakho, futhi ugcine ukuguquguquka kwamalunga.
Ukuzivocavoca umzimba kubalulekile!
Uma umzimba wakho ubuhlungu futhi amalunga akho eqinile, ungase ungathandi ukuzivocavoca. Lokho kuvamile. Kodwa bewazi ukuthi ukuzivocavoca kungomunye wemithi engcono kakhulu kumuntu one-Ankylosing Spondylitis (AS). Ukuzivocavoca njalo akugcini nje ngokunciphisa ukuqina kwamalunga, kodwa futhi kuthuthukisa ukuma kwakho kanye nokuguquguquka.
Cabanga nje, uma uvuka embhedeni ekuseni, umhlane wakho uzizwa uqinile sengathi uklebhukile. Kodwa uma wenza izivivinyo ezimbalwa zokunwebeka, lokho kuqina kuyanyamalala kancane kancane. Lokhu kuyafana.
Hlobo luni lokuzivocavoca oluhle?
- Ukuzivocavoca okuthwala isisindo: Ukuzivocavoca okufana nokubhukuda, i-yoga, kanye ne-Pilates kungasiza ukwelula umhlane wakho, kuqinise amalunga akho, futhi kunciphise ubuhlungu. Ukubhukuda, ikakhulukazi, kuyindlela enhle yokuzivocavoca ngaphandle kokufaka noma yikuphi ukucindezela emgogodleni wakho.
- I-Cardio: Ukuzivocavoca okwandisa ukushaya kwenhliziyo yakho futhi kunciphisa ukuphelelwa umoya nakho kubalulekile. Lokhu kufaka phakathi izinto ezifana nokuhamba ngokushesha, ukugijima, kanye nokugibela ibhayisikili. Lokhu ngeke kunciphise ubuhlungu kuphela, kuzothuthukisa nokuphefumula kwakho, ukukhuthazela, kanye nenhlalakahle yengqondo.
Khumbula, hlose ukuzivocavoca izinsuku ezintathu kuya kwezinhlanu ngesonto imizuzu engama-75 kuya kweyi-150. Uma unenkinga yokuqala ngokushesha, khuluma nodokotela wakho noma uchwepheshe wezokwelapha ukuze wakhe uhlelo lokuzivocavoca olufanele wena.
Qaphela Isimo Sakho Sokuma
Into eyinhloko engenzeka nge-AS ukuthi umgogodla ugobe phambili ngokuhamba kwesikhathi. Indlela engcono kakhulu yokuvimbela lokhu ukuzama ukugcina umgogodla wakho uqonde ngangokunokwenzeka ngaso sonke isikhathi. Qaphela lokhu uma uhleli, umile, futhi uhamba. Lokhu kunciphisa ingcindezi emgogodleni nasemalungeni, kuvimbele ukukhathala kwemisipha nokulimala.
Izinto ezilula ongazenza usuku lonke
- Ukuvivinya amahlombe:Phakamisa amahlombe akho phezulu ezindlebeni zakho, uwagoqe, bese uwaphonsa phansi. Yenza lokhu izikhathi ezi-5-10 ngosuku. Lokhu kuzosiza ekunciphiseni ukuqina kwamahlombe akho kanye nomhlane ongaphezulu.
- Ukuzilolonga kwesilevu: Hlala esihlalweni, beka izinyawo zakho phansi, bese usondeza isilevu sakho esifubeni sakho ngangokunokwenzeka. Bamba imizuzwana embalwa bese uphumula. Yenza lokhu cishe izikhathi eziyi-10 ngosuku.
- Indawo yokulala: Ungasebenzisi imicamelo ephezulu kakhulu uma ulele. Uma kungenzeka, sebenzisa umcamelo omncane kakhulu, noma ulale ungenawo nhlobo umcamelo. Umcamelo ophezulu ungabangela izinkinga zentamo futhi wenze izimpawu ze-AS zibe zimbi kakhulu.
Ukudla kungenza umehluko omkhulu
Akukho ukudla okuqondile "okumangalisayo" kwe-AS. Kodwa-ke, ukudla okuthile kungasiza ekulawuleni ukuvuvukala emzimbeni, okuwukuvuvukala kwangaphakathi okubangela ukuvuvukala nobuhlungu.
| Ukudla Okuhle | Ukudla Okufanele Kulinganiselwe |
|---|---|
| Izithelo nemifino (ikakhulukazi enemibala emnyama) | Ukudla neziphuzo ezinoshukela (iziphuzo ezibandayo, amakhekhe) |
| Inhlanzi (ecebile ngama-omega-3, njenge-salmon, i-mackerel, nama-sardine) | Ukudla okucutshunguliwe (amasoseji, ama-meatball) |
| Amantongomane nembewu (ama-walnuts, ama-almond) | Inyama ebomvu (inyama yenkomo, ingulube) |
| Amafutha awusizo njengamafutha omnqumo | Utshwala |
Kalula nje, ukulandela ukudla kwaseMedithera kungakusiza ukuthi uthole imiphumela emihle. Uma ungaqiniseki ngokudla kwakho, khuluma nodokotela wakho bese ubona isazi sokudla uma kudingeka.
Eminye imikhuba ebalulekile
Amavithamini kanye nezithako zokudla okunempilo
Abantu abaningi abane-AS bangase babe namazinga aphansi e-vitamin D. I-Vitamin D ibalulekile emzimbeni ukuze umunce i-calcium, ebalulekile empilweni yamathambo. Ngisho noma uthola i-vitamin D ekukhanyeni kwelanga, amaqanda, nokudla kobisi, kungase kunganeli. Ngakho-ke, buza udokotela wakho uma udinga i-vitamin D kanye nezithasiselo ze-calcium.
Ulale kahle.
Ubuhlungu bomhlane bungenza kube nzima ukulala kahle ebusuku. Kodwa ukungalali kahle kungakwenza uzwele kakhulu ebuhlungwini. Zama lawa macebiso ukukusiza ulale kangcono:
- Yeka ukuphuza izinto ezifana nekhofi netiye sekwephuzile.
- Yeka ukubuka ifoni yakho kanye ne-TV okungenani ihora ngaphambi kokulala.
- Vivinya umzimba njalo.
Uma ungasakwazi ukulala ngemva kokwenza lezi zinto, tshela udokotela wakho ngalokho futhi.
Ukuphathwa kokucindezeleka
Ukuphila nesifo esingamahlalakhona esithinta ukunyakaza komzimba wakho kungaba yinto ekhathazayo engqondweni. Yingakho kubalulekile ukunakekela umzimba wakho kanye nengqondo yakho. Yenza into oyithandayo ukuze unciphise ukucindezeleka. Kungaba ukuchitha isikhathi nomndeni noma abangane. Noma kungaba ukuzibandakanya nomsebenzi wokuzilibazisa owuthandayo, ukufunda incwadi, noma ukulalela umculo. Izinto ezifana ne-yoga nokuzindla nazo zingasiza ukuzola ingqondo yakho.
Uma ubhema, yeka namuhla.
Uma ubhema, enye yezinto ezinhle kakhulu ongayenza ukuze uphathe i-AS yakho ukuyeka. Ukuyeka ukubhema kungasiza ukwelashwa kwakho kusebenze kangcono futhi kunciphise umonakalo emalungeni akho. Kunzima ukuyeka konke ngesikhathi esisodwa, kodwa kunezindlela eziningi zokusiza. Khuluma nodokotela wakho ucele usizo.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzivocavoca kubalulekile uma uphila ne-Ankylosing Spondylitis (AS). Vivinya umzimba nsuku zonke ukuze unciphise ubuhlungu nokuqina komzimba.
- Hlala uqaphela ukuma kwakho. Zama ukugcina umhlane wakho uqondile lapho uhleli, umile, noma ulele.
- Yamukela ukudla okunempilo okunciphisa ukuvuvukala emzimbeni. Nciphisa ushukela, ukudla okucutshunguliwe, kanye nenyama ebomvu.
- Ukucindezeleka kungenza izimpawu zibe zimbi kakhulu. Thola izindlela zokugcina ingqondo yakho izolile.
- Uma ubhema, ukuyeka kuzoba nomthelela omkhulu ekwelashweni kwakho nasempilweni yakho iyonke.
- Khuluma nodokotela wakho njalo ngaphambi kokuqala noma yini, kungaba amavithamini, ukuvivinya umzimba okusha, noma ukudla okudlayo.
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