Izinketho zakho kunyango lwe-Ankylosing Spondylitis

Umxholo

• Ukolula nokuzilolonga
• Yoga
• Indlela yokuma
• Ulungiso lwenyama
• Faka ingqele okanye ubushushu
• Ukutya
• Ukuphulula
• Unyango
• Unyango lweChiropractic
• Amayeza
• Ugqirha
• Lunyango lwakho

Ushwankathelo

I-Ankylosing spondylitis (AS) luhlobo lwesifo esinganyangekiyo samathambo esinokubangela ukudumba kwemisipha, iicapsule ezidibeneyo kunye neetoni ezinamathele kumqolo wakho. Ngokuhamba kwexesha, le mpendulo yokuvuvukala inokukhokelela ekubunjweni kwethambo kunye nokuxubana kwe-vertebrae. Oku kubangela iintlungu kunye nelahleko yokuguquguquka.

Akukho lunyango lwe-AS, kodwa unyango lunokunciphisa iintlungu kunye nokudumba. Qhubeka ufunda ukuze ufunde ngeendlela ezili-11 zonyango ezahlukeneyo ze-AS.

Ukolula nokuzilolonga

Ukolula kunye noluhlu lokuhamba kwemithambo kunokunceda ekuguqukeni nasekuphumleni kwentlungu. Nokuba amalungu akho atshisile kancinane, unokwenza ukolula. Ukwakha izihlunu ezomeleleyo kumalungu kuya kunceda ukubaxhasa.

Abantu abane-AS ngamanye amaxesha bahlakulela ukuma phambili, kodwa ukuzivocavoca okwelula umva kunokunciphisa amathuba akho okukhubazeka kwexesha elide. Ukuzivocavoca kunye nokuhambisa amanzi i-aerobics nako kunokuba luncedo.

Yoga

I-Yoga yaziwa njengeyonyusa ubhetyebhetye kunye noluhlu lokuhamba. Inceda ekunciphiseni uxinzelelo kunye noxinzelelo, okukhokelela kukonyusa ukuphumla kunye nokulala ngakumbi.

Ukuba awuzange uziqhelanise neyoga ngaphambili, qala ngeklasi yabaqalayo. Ubume obunobungqina buya kukwandisa ngokukhawuleza ukuguquguquka kwakho. Unako ukunyusa inqanaba lomsebenzi wakho ngokuthe ngcembe kwaye ngesantya sakho.

Indlela yokuma

Ukuma kakuhle kunokunciphisa amathuba akho eengxaki. Kodwa ukuba kunye nokugcina ukuhlala kakuhle imini yonke akusoloko kulula.

Ukuqala, jonga ukuma kwakho kwisipili esigcweleyo kwaye ucinge ubude! Isilevu sakho kufuneka sibe ngokuthe tyaba kwaye sihambelane nomgangatho, sigxile, kwaye sitsale kancinci emva. Amagxa akho kufuneka abuyiswe umva. Ukulala ngokuqinileyo, kodwa hayi nzima kakhulu ibhedi nako kunokuqinisa ukuma okuhle.

Ulungiso lwenyama

Ukuba uyoyika okanye unovalo ngokuzilolonga, ungafuna ukuqaphela ukubona ugqirha ophilayo. Banokukunceda ukulungisa inkqubo efanelekileyo kwiimfuno zakho ezithile.

Banokubonelela ngokuyalela:

• uluhlu lwezinto ezihamba-hambayo
• iindlela ezilungileyo zokwelula
• imithambo yokuphefumla nzulu
• iindawo ezifanelekileyo zokulala
• iindlela ezichanekileyo zokuhamba
• ukuma nkqo

Unyango ngokwasemzimbeni unokujonga umahluko kubude bemilenze yakho, enokuthi ibe nefuthe kwindlela yakho yokwenza umthambo.

Faka ingqele okanye ubushushu

Ufuna uncedo lwangoko? Ingqele inokunceda kwintlungu ebindayo, ngelixa imvula eshushu kunye nokuphumla, iibhafu ezifudumeleyo zinokuthomalalisa izihlunu eziqinileyo, eziqaqambayo.

Faka ipakethe yomkhenkce kumalungu adibeneyo ukunceda ukudumba. Itawuli eshushu okanye iphedi yokufudumeza inokunceda ekuqiniseni ukuqina kwaye ikufumane kwi-flare-ups.

Ukutya

Oko ukutyayo kunokunceda i-AS yakho. I-Omega-3 fatty acids ifunyenwe ukunciphisa ukudumba ngokudibeneyo kwabanye abantu abane-rheumatoid arthritis. Banokunceda abo bane-AS.

Ukutya okuqulethe i-omega-3 fatty acids kubandakanya:

• iflaks
• iminqwazi
• Iimbotyi zesoya, icanola, kunye neoyile yeflakisi
• Amahlumela eBrussels, i-kale, isipinashi, kunye nemifuno yesaladi
• iintlanzi zamanzi abandayo, kubandakanya isalmon kunye ne-tuna

Ukuphulula

Unyango lokuphulula lunoku:

• ukunciphisa uxinzelelo
• ukubonelela ngeentlungu zexesha elifutshane
• ukunciphisa ukuqina
• ukwandisa ukuguquguquka

I-massage kulindeleke ukuba ikwenze ube nomzimba ophucukileyo. Nangona kunjalo, abanye abantu abane-AS bafumanisa ukuba ukuphululwa kuphela kwandisa iintlungu kunye nokungonwabi kwabo. Ukuthintela oku, qiniseka ukuba umsizi wakho we-massage uyazi ukuba unayo i-AS. Ukuba uziva ungonwabanga, yeka unyango lokuthambisa kwaye ubuze ugqirha wakho enye indlela yonyango.

Unyango

Ukwenza i-acupuncture yinto yakudala yaseTshayina. Kubandakanya ukusetyenziswa kweenaliti ezincinci ukucoca ulusu kwiindawo ezithile.

Izifundo zibonisa ukuba i-acupuncture inokunciphisa iintlungu. Kungenzeka kuba ingqondo ikhupha ii-molecule ze-opioid- okanye ze-opium-like ngexesha lokuziqhelanisa.

Uninzi lwamazwe, ii-acupuncturists kufuneka ziphumelele uviwo lwebhodi yesizwe. Amanye amazwe afuna isidanga sobugqirha kwikholeji evunyiweyo. Unokufunda ngakumbi malunga neemfuno kwibhodi yezonyango yelizwe lakho.

Unyango lweChiropractic

Uninzi lwe-AS lufumanisa ukuba unyango lwe-chiropractic lunceda ekudambiseni iintlungu. Nangona kunjalo, kubalulekile ukubona i-chiropractor onamava okunyanga abo bane-AS.

Ngamanye amaxesha, unyango lwe-chiropractic lungaqondanga lukhokelela kwiingxaki. Xoxa nogqirha wakho ukuba ngaba unyango lwe-chiropractic lulungile kuwe ngaphambi kokuba uqale.

Amayeza

Utshintsho kwindlela yokuphila elula alunakwanela. Ugqirha wakho okanye i-rheumatologist unokukunika okanye acebise amayeza.

Izidakamizwa ezichasayo ezichasayo (i-NSAID) zihlala zonyango lokuqala kulabo abane-AS. Ukuba ezi azisebenzi, ugqirha wakho uya kuphakamisa.

Amayeza enzululwazi yemfuza, alingisa iimolekyuli zabantu, iibhloko zeeproteni ezinokukhuthaza ukudumba. La machiza anikwa ngaphakathi okanye ngokuzitofa kwaye aquka:

• adalimumab (Humira)
• I-etanercept (i-Enbrel)
• igolimumab (iSimponi)
• infliximab (I-Remicade)

Ugqirha

Uninzi lwabantu abane-AS soze lufuna utyando. Nangona kunjalo, utyando lunokucetyiswa kubantu abakhubazeke kakhulu okanye iintlungu.

Thetha nogqirha wakho malunga nazo zonke iindlela zokhetho zonyango ngaphambi kokuhlinzwa.

Lunyango lwakho

I-AS inokuba yimeko ebuhlungu nephazamisayo, kodwa kukho iindlela zokunciphisa iintlungu, ukulawula iimpawu, kunye nokuthintela ukukhubazeka.

Njengamaxesha onke, fumana imvume kugqirha oyiqondayo imeko yakho ngaphambi kokuqala indlela entsha yokwenza umthambo, ukutshintsha indlela otya ngayo, ukufumana olunye unyango, okanye ukuthatha iyeza elitsha.