I-Ankylosing Spondylitis (AS) yisimo esingamahlalakhona nesiqeda amandla. Uma unayo, uyazi ukuthi kubaluleke kangakanani ukuthatha imithi kadokotela wakho njengoba nje uyalelwe. Kodwa ngezinye izikhathi, kunzima ukulawula izimpawu zakho ngemithi yodwa. Ngezinye izikhathi, ukwenza izinguquko ezincane endleleni yokuphila nokuzama izindlela zokwelapha zemvelo kungakusiza uthole impumuzo enkulu. Eqinisweni, ukwenza lezi zinto kahle kungakusiza ukunciphisa inani lemithi yobuhlungu okudingeka uyithathe.
Ukuzivocavoca umzimba kubalulekile!
Ukuzivocavoca kuyingxenye ebalulekile yokwelashwa kwakho kwe-AS. Ukuzivocavoca kungasiza ekuthuthukiseni uhla lwakho lokunyakaza, kuthuthukise inhlalakahle yakho yengqondo, futhi kusize ekunciphiseni ubuhlungu. Ake sibheke izinhlobo zokuzivocavoca ezikulungele. Ukuhlanganisa lokhu kuzoletha imiphumela emihle kakhulu.
| Uhlobo lokuzivocavoca | Izinto ongazenza | Izinzuzo |
|---|---|---|
| Ukuvivinya umzimba nge-cardio | Ukugibela ibhayisikili, ukubhukuda, ukuzivocavoca emanzini. Uma ukwazi ukuzivocavoca okunzima kancane, ungenza nokuqeqeshwa okunamandla kakhulu cishe kabili ngesonto. | Kuhle ebuhlungu bomhlane. Akukho ukucindezeleka emalungeni. Kuhle enhliziyweni nasemaphashini. Kunciphisa ukukhathala futhi kwandisa amandla. |
| Ukuqeqeshwa Kwamandla | Ukusebenzisa izisindo noma amabhande okuzivocavoca izikhathi ezingu-2-4 ngesonto. Ukwenza izivivinyo "eziyinhloko" eziqinisa imisipha yesisu neyasemhlane esekela umgogodla. | Kuqinisa imisipha futhi kunikeza ukusekelwa okuhle emgogodleni. |
| Ukunweba | Yenza izivivinyo zokuzelula nsuku zonke. Ungathola iseluleko kudokotela wezokwelapha ngalokhu. | Kunciphisa izinhlungu zomzimba. Kwandisa ukuguquguquka kwamalunga. Kusiza ekulungiseni ukuma komzimba. |
| Ukuzivocavoca ukuze kulondolozwe ibhalansi yomzimba | Izinto ezifana ne-yoga, i-Tai Chi, noma ngisho nokuma ngomlenze owodwa kuhle. Kwenze izikhathi ezingu-3-5 ngesonto. | Kuvikela ekuweni. Lokhu kubalulekile ukunciphisa ingozi yokuphuka ngenxa yokuwa, njengoba i-AS ingabangela ukulahlekelwa amathambo. |
Into ebaluleke kakhulu ukunciphisa isikhathi osichitha uhleli endaweni eyodwa bese unyakaza ngangokunokwenzeka. Lokhu kuzosiza ekuvimbeleni ukuthi amathambo akho angahlangani abe yithambo elilodwa.
Ukudla okunciphisa ukuvuvukala
Nakuba kungekho ukudla okuqondile kwe-AS, kukhona ukudla okungasiza ekunciphiseni ukuvuvukala emzimbeni. Sikubiza ngokuthi "ukudla kwaseMedithera." Kuhlanganisa okulandelayo:
- Imifino nezithelo ezintsha
- Umnqumo
- Inhlanzi enamafutha njenge-salmon
- Amantongomane
- Okusanhlamvu okuphelele
- Imifino efana ne-lentile kanye no-chickpeas
Ngakolunye uhlangothi, ukudla okucutshungulwe kakhulu kungandisa ukuvuvukala. Kuqukethe ushukela omningi, amafutha angenampilo, kanye namakhemikhali.
Ezinye izifundo ziphakamisa ukuthi ukudla okunesitashi esincane kungasiza ngezimpawu ze-AS. Lokhu kusho ukugwema ukudla okufana nesinkwa, ilayisi, i-pasta, namazambane. Alukho ucwaningo olwanele lokusho ukuthi lokhu kuyasebenza ngempela yini. Kodwa abanye abantu bakholelwa ukuthi kuyasiza. Uma ufuna ukuzama into efana nale, kungcono ukukhuluma nodokotela wakho kuqala.
Amavithamini kanye Nezithasiselo
Ama-Omega-3
Ama-Omega-3, atholakala kumantongomane nasezinhlanzini njenge-salmon, angumthombo omuhle wamafutha anciphisa ukuvuvukala. Kube nezifundo eziningana ezibheka izinzuzo zezithako ze-omega-3 kubantu abane-AS, kodwa imiphumela ayikacaci. Ngakho-ke khuluma nodokotela wakho mayelana nokuthi ingabe isithako se-omega-3 singakufanelekela yini.
Kodwa khumbula lokhu:Ungasebenzisi uwoyela wesibindi senhlanzi, njengamafutha esibindi se-cod. Ngenxa yokuthi uqukethe i-vitamin A eningi, ungasebenzisana neminye yemithi yokwelapha izinhlungu (ama-NSAID) oyithathayo nge-AS futhi wandise ingozi yakho yokopha.
I-Vitamin D
I-AS ngezinye izikhathi ingabangela amathambo ukuba abe mancane. I-calcium ne-vitamin D kubalulekile emathanjeni ethu. Abantu abane-AS bangase babe namazinga aphansi e-vitamin D. Lokhu kuyiqiniso ikakhulukazi uma uthatha ama-steroid, okungaphazamisa ikhono lomzimba wakho lokumunca i-vitamin D. Udokotela wakho angahlola amazinga akho e-vitamin D futhi akunike isithasiselo uma kudingeka. Ungathola futhi i-vitamin D ngokuchitha isikhathi elangeni ekuseni, udla izinhlanzi ezifana nama-sardine, amaqanda, nobisi oluqinisiwe kanye nokusanhlamvu.
I-Curcumin
Lesi yisithako esiyinhloko esisebenzayo ku-turmeric esisaziyo sonke. I-Nano curcumin uhlobo lwe-curcumin olumuncwa kalula ngumzimba. Izifundo ezigulini ze-AS zibonise ukuthi lezi zithako ze-"Nano curcumin" zinciphisa ukuvuvukala. Buza udokotela wakho ukuthi lokhu kuzokusiza yini nokuthi yiluphi uhlobo olungcono kakhulu.
Ukwelashwa ngokomzimba kanye nezinye izindlela zokunciphisa ubuhlungu
Ukwelashwa Komzimba
Udokotela wezokwelapha ngokomzimba (i-PT) angakufundisa ukuma okufanele kanye namaphethini okunyakaza ukuze akusize wenze imisebenzi yansuku zonke kalula. Bangakunikeza nokwelashwa ngokushisa noma ngokubanda ukuze kuphumule imisipha futhi kuncishiswe ubuhlungu bamalunga. Bangakusiza futhi ukuthi wakhe uhlelo lokuzivocavoca oluphephile olukufanele.
Ukulondoloza Ukuma Okuhle
Ukuma kahle kungasiza ekunciphiseni ubuhlungu nokuqina. Uma usebenza edeskini, gcina isikrini sekhompyutha yakho sisezingeni lamehlo. Uma ubheka ifoni yakho, yiphakamisele ezingeni lobuso esikhundleni sokutshekisa ikhanda lakho. Uma usebenza usuku lonke, ungazikhandleli ukuhlala uqonde, futhi uthathe ikhefu njalo.
Ukuhlikihla
Abanye abantu bathola impumuzo ngokuhlikihla okuthambile. Kodwa-ke, uma kungenziwanga kahle, kungandisa ubuhlungu. Ngakho-ke qaphela ngalokhu. Uma uthola ukuhlikihla, kuthole kuphela kumuntu onolwazi nge-Ankylosing Spondylitis.
Ukwelashwa nge-acupuncture kanye ne-TENS
Ku-acupuncture, udokotela oqeqeshiwe ufaka izinaliti ezincane kakhulu ezindaweni ezithile emzimbeni ukuze anciphise ubuhlungu. Ku-transcutaneous electrical nerve stimulation (TENS), umshini uthumela ugesi ophansi nge-voltage esikhumbeni ukuze uvuselele imizwa futhi unciphise ubuhlungu. Nakuba zombili izindlela ngezinye izikhathi zingasiza abantu abane-AS, azisebenzi zonke ngendlela efanayo. Kodwa-ke, ngokuvamile zibhekwa njengeziphephile.
Ungazisho lezi zinto!
Gwema ukunakekelwa kwe-chiropractic: Uma une-spinal fusion noma i-osteoporosis, kungcono ukugwema ukunakekelwa kwe-chiropractic, njengoba kungabangela ukuphuka komgogodla kanye nokulimala kwemizwa. Uma ucabanga ngalokhu, qiniseka ukuthi ukhuluma nodokotela wakho kuqala.
Ungabhemi: Ukubhema kungaba kubi kakhulu. Kungenza kube nzima nokuphefumula ngenxa yalesi sifo. Uma ubhema, khuluma nodokotela wakho mayelana nokuthola usizo lokuyeka.
Umlayezo Wokuya Nawe Ekhaya
- Ukuvivinya umzimba kubalulekile futhi akunakugwenywa ekwelapheni i-Ankylosing Spondylitis.
- Yamukela ukudla okucebile ngemifino emisha, izithelo, inhlanzi, kanye nokusanhlamvu okuphelele okunciphisa ukuvuvukala emzimbeni.
- Njalo xhumana nodokotela wakho ngaphambi kokusebenzisa amavithamini noma ezinye izithako.
- Zama ukugcina ukuma okuhle ngaso sonke isikhathi. Lokhu kungasiza ekunciphiseni ubuhlungu nokuqina komzimba.
- Gwema ukubhema ngokuphelele. Futhi, uma ucabanga ngokunakekelwa kwe-chiropractic, khuluma nodokotela wakho kuqala.
- Udokotela wakho ungumeluleki wakho ongcono kakhulu. Khuluma naye ngaphambi kokwenza noma yiluphi ukwelashwa noma ukushintsha indlela yokuphila.
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