"O... umhlane wami..." Kangaki ngosuku usho lokhu? Nakuba sicabanga ukuthi ubuhlungu bomhlane buvamile njengoba sikhula, empeleni, abantu abaningi bahlushwa yilobu buhlungu bomhlane kulezi zinsuku, kungakhathaliseki ubudala. Lesi simo sesivame kakhulu, ikakhulukazi ngenxa yezinto ezifana nokuhlala endaweni efanayo amahora amaningi ehhovisi, ukuphakamisa izinsimbi ngendlela engafanele, nokushayela isikhathi eside. Kodwa akuzona zonke izinhlungu zomhlane okufanele zesatshwe. Ezimweni eziningi, zingalawulwa ngezinto ezilula ezingenziwa ekhaya. Ake sixoxe ngakho namuhla.
Ingabe ubuhlungu bomhlane buvamile? Noma kufanele ngibone udokotela?
Lona umbuzo omkhulu abantu abaningi abanawo. Ingabe kufanele ugijimele kudokotela uma umhlane wakho ubuhlungu? Noma kungcono ukuhlala ekhaya? Ngokuvamile, into efana nokucindezeleka kwemisipha izophela ezinsukwini ezimbalwa. Kodwa kunezici ezithile eziyingozi okufanele siziqaphele nakanjani. Uma ubona into efana naleyo, bona udokotela wakho ngokushesha.
Into ebaluleke kakhulu ukuqaphela umzimba wakho futhi ungashayi indiva noma yiziphi izimpawu ezintsha, ezinzima, noma ezingavamile.
Bheka ishadi elingezansi. Uma unezinye zalezi zimpawu, kungaba yinto engathi sína kakhulu kunobuhlungu bomhlane obuvamile.
| Uphawu lwefulegi elibomvu | Kalula nje... |
|---|---|
| Ubuhlungu ngemva kwengozi entsha | Uma uqale ukuba nobuhlungu emhlane ngemva kokuwa endaweni ethile noma ukuba nengozi. |
| Ubuhlungu bomhlane obuhambisana nomkhuhlane | Uma unesifo somhlane kanye nomkhuhlane, lokhu kungaba uphawu lokutheleleka. |
| Ubunzima bokulawula umchamo noma indle | Uma ungakwazi ukulawula umchamo wakho noma ukuhamba kwamathumbu ngemva kokuqala kobuhlungu bakho emhlane, lokhu kuyisimo esiphuthumayo. Yiya emnyangweni wezimo eziphuthumayo wesibhedlela (ETU) ngokushesha. |
| Ubuhlungu obukhulu obungapheli ngisho noma uphumule | Uma ubuhlungu bungapheli ngisho noma uphumula futhi ulala phansi, futhi ubuhlungu bukhulu. |
| Ubuhlungu noma ukuba ndikindiki okusabalala emilenzeni | Uma ubuhlungu buqala emhlane bese buyehla emilenzeni, noma uma uzwa ukuqaqamba noma ukuba ndikindiki emilenzeni, lokhu kuyisibonakaliso somthambo ocijile. |
| Ukwehlisa isisindo ngaphandle kwesizathu | Uma ungadli ukudla okunempilo noma ungazivocavoci, umane ube mncane futhi umhlane wakho ubuhlungu. |
Ukunakwa okukhethekile kulabo abaneminyaka engaphezu kwengu-50 ubudala
Uma uneminyaka engaphezu kwengu-50 ubudala futhi okulandelayo kusebenza kuwe, kuwukuhlakanipha ukutshela udokotela uma uzwa ubuhlungu emhlane.
- Uma ungakaze ube nobuhlungu emhlane ngaphambili.
- Uma unomlando womdlavuza noma i-osteoporosis.
- Uma usebenzisa kabi izidakamizwa noma utshwala.
Uma kungekho kulokhu okusebenzayo kuwe, ake sibone ukuthi yiziphi izindlela ezilula ongathola ngazo impumuzo kulobu buhlungu ekhaya.
Amakhambi Asekhaya
1. Phumula, kodwa hhayi kakhulu!
Nakuba kungase kubonakale kungumqondo omuhle ukuhlala embhedeni uma unesifo somhlane, odokotela bathi akuwona umqondo omuhle. Ngaphandle kokuthi udokotela akutshele ngokuqondile, ukuhlala embhedeni izinsuku ezingaphezu kwezimbili ngesikhathi kuzomane kubambezele ukululama kwakho. Kungaholela nasekucindezelekeni, ekuqhekekeni kwegazi emilenzeni yakho, kanye nobuthakathaka bemisipha.
Ngakho-ke, buyela emisebenzini yakho evamile ngokushesha okukhulu. Hamba, yenza umsebenzi olula. Kodwa gwema imisebenzi yokuphakamisa izinto ezisindayo noma ekucindezela umhlane isikhashana.
- Uma ulele: Uma ulala ngohlangothi, beka umcamelo phakathi kwamadolo akho. Uma ulala ngomhlane , beka umcamelo ngaphansi kwamadolo akho. Lokhu kunganciphisa ukucindezeleka emhlane wakho.
2. Ukwelashwa Komkhuhlane Nokushisa
Lena indlela elula kakhulu futhi ephumelelayo, kodwa idinga ukwenziwa kahle.
- Izinsuku ezimbili zokuqala (amahora angu-48): Into yokuqala okufanele uyenze ukusebenzisa umkhuhlane. Thatha iphakethe leqhwa, noma isikhwama sikabhontshisi noma ubhontshisi oqandisiwe, usigoqe ngendwangu encane, bese usifaka endaweni ebuhlungu cishe imizuzu eyi-15-20. Lokhu kuzonciphisa ukuvuvukala, kuqede ukuvuvukala endaweni, futhi kuqede ubuhlungu.
- Ngemva kwezinsuku ezimbili: Manje shintshela ekushiseni. Faka ngebhodlela lamanzi ashisayo noma ithawula elicwiliswe emanzini ashisayo. Ukushisa kuzokhulula imisipha eqinile endaweni, kuthuthukise ukuhamba kwegazi , futhi kunciphise ubuhlungu. Ukusebenzisa ukushisa isikhathi esingaphezu kwesonto kungase kungabi usizo kakhulu.
3. Ukuzivocavoca kanye nomsebenzi
Ngisho noma wesaba ukuzivocavoca lapho umhlane wakho ubuhlungu, ukuzivocavoca kungakusiza ukuthi ululame ngokushesha. Kodwa khumbula, ungazivivinyi uma usezinhlungwini ezinzima. Uma ubuhlungu sebuphelile kancane, ungaqala ukwenza izivivinyo ezilula ezingasindi kakhulu emhlane wakho.
- Okuhle Kakhulu: Imisebenzi elula, engenamthelela omkhulu njengokubhukuda, ukugibela ibhayisikili (ngebhayisikili elingashukumi), nokuhamba ngezinyawo.
- I-Yoga : Izifundo ziye zafakazela nokuthi ukuzivocavoca kwe-yoga kunikeza impumuzo enhle ebuhlungwini bomhlane besikhathi esifushane nobesikhathi eside.
- Imithi yokuqeda ubuhlungu evamile: I-Acetaminophen (njengeTylenol, iPanadol) kanye ne-Ibuprofen (njenge-Advil, iMotrin), i-Naproxen (njenge-Aleve) iyasiza ekunciphiseni ubuhlungu.
- Kubaluleke kakhulu: Ama-NSAID afana ne-ibuprofen kanye ne-naproxen angabangela izilonda zesisu noma ukopha kwamathumbu kwabanye abantu. Ngakho-ke, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokusebenzisa le mithi.
- Landela imiyalelo: Njalo phuza imithi yakho njengoba nje kuqondiswe ephaketheni noma kumthamo oshiwo udokotela wakho. Uma ubuhlungu bakho bungapheli ngemva kwezinsuku eziyi-10 zokusebenzisa, bona udokotela.
- Ama-cream/ama-spray: Kukhona ama-cream nama-spray angasetshenziswa endaweni yobuhlungu. Lokhu kunikeza umuzwa ofudumele noma opholile esikhumbeni, okuqeda okwesikhashana ubuhlungu bomhlane obungaphansi.
- Uma uzwa ubuhlungu emhlane kanye nezimpawu eziyingozi njengomkhuhlane, ukungakhululeki emilenzeni, kanye nokulahlekelwa ukulawula umchamo/indle, bona udokotela ngokushesha.
- Ukuphumula kuyadingeka, kodwa ukuhlala embhedeni izinsuku ezingaphezu kwezimbili ngesikhathi kungabambezela ukululama. Hlala usebenza ngangokunokwenzeka.
- Faka ama-compress abandayo emahoreni okuqala angu-48 obuhlungu, bese ulandela ama-compress ashisayo .
- Uma ubuhlungu sebuphelile, qala ukuzivocavoca okungenamthelela omkhulu njengokubhukuda nokuhamba. Kodwa okokuqala, funa iseluleko sikadokotela.
- Ngisho noma kuyisidakamizwa sokuqeda izinhlungu esitholakala ngaphandle kwemithi kadokotela, kubaluleke kakhulu ukukhuluma nodokotela wakho ngemiphumela emibi engaba khona ngaphambi kokuyisebenzisa.
Kodwa ngaphambi kokuqala noma yikuphi ukuvivinya umzimba, kungcono ukubuza udokotela wakho noma isazi se-physiotherapist ukuthi yikuphi ukuvivinya umzimba okufanele.
4. Izibulala-zinhlungu
Kunezinhlobo eziningana zemithi yokubulala izinhlungu ongazisebenzisa ekhaya, kodwa kunezinto ezimbalwa okufanele uzazi ngaphambi kokuzisebenzisa.
5. Ukuqaphela Nokuzindla
Lokhu kungase kubonakale njengomqondo omusha, kodwa ukuzola ingqondo yakho kungaba nomthelela omkhulu ebuhlungwini bomzimba wakho. Izinto ezifana nokuzindla zisusa ukunaka kwakho ebuhlungwini bese zigxila kokunye, njengokuphefumula kwakho. Lokhu kuqeqesha ubuchopho bakho ukushintsha indlela obubona ngayo ubuhlungu. Kunganciphisa nokuvuvukala emzimbeni wakho okungenza ubuhlungu bube bubi kakhulu, njengoba amazinga okucindezeleka ehla.
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