Uncedo lwendalo kwiArthritis Pain

Umxholo

• Intlungu yesifo samathambo
• 1. Lawula ubunzima bakho
• 2. Yenza umthambo ngokwaneleyo
• 3. Sebenzisa unyango olushushu nolubandayo
• 4. Zama ukwenza i-acupuncture
• 5. Sebenzisa ukucamngca ukujongana nentlungu
• 6. Landela ukutya okusempilweni
• 7. Yongeza i-turmeric kwiitya
• 8. Fumana umyalezo
• 9. Cinga ngamayeza esintu
• Nxibelelana nabanye abane-arthritis

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba uthenga into ngekhonkco kweli phepha, sinokufumana ikhomishini encinci. Isebenza njani le nto.

Intlungu yesifo samathambo

IArthritis ibhekisa kuluhlu lweemeko ezibandakanya iintlungu kunye nokudumba kumalungu. e

Ngaba yimeko yokuwohloka, oko kuthetha ukuba iimpawu zihlala zisiya zisiba mandundu ngokuhamba kwexesha, okanye ngaba luhlobo oluzenzekelayo lwesifo samathambo esineempawu ezongezelelekileyo, ezibonakaliswa kukutshisa kunye nenkambo yezonyango enganyangekiyo?

Ezi ntlobo zimbini ze-arthritis zibandakanya i-osteoarthritis (OA) kunye ne-rheumatoid arthritis (RA).

I-OA ikakhulu iba neziphumo xa ukunxiba kwe-cartilage kubangela ukuba amathambo ahlikihle kunye, okukhokelela kukhuhlana, ukonakala kunye nokudumba.

I-RA yimeko yenkqubo ebangela iimpawu emzimbeni wonke. Sisifo esizenzekelayo kwaye senzeka xa amajoni omzimba ehlasela ngempazamo izicwili ezidibeneyo.

Oogqirha banokumisela amayeza ukunciphisa iintlungu zesifo samathambo, kodwa bahlala becebisa ngeendlela zendalo, nazo.

Khumbula ukuthetha nogqirha wakho ngaphambi kokuzama naliphi na iyeza lesifo samathambo, nokuba kubandakanya amayeza okanye hayi.

1. Lawula ubunzima bakho

Ubunzima bakho bunokuba nefuthe elikhulu kwiimpawu zamathambo. Isisindo esongezelelweyo sibeka uxinzelelo ngakumbi kumalungu akho, ngakumbi amadolo, iinyonga kunye neenyawo.

Isikhokelo esivela kwiKholeji yaseMelika yeRheumatology kunye neArthritis Foundation (ACR / AF) sicebisa ukuba unciphise umzimba ukuba une-OA kunye nokutyeba kakhulu okanye ukutyeba kakhulu.

Ugqirha wakho unokukunceda ukuba usete ubunzima ekujoliswe kubo kunye noyilo lwenkqubo yokukunceda ukuba ufikelele kwithagethi.

Ukunciphisa uxinzelelo kumalungu akho ngokuphulukana nobunzima kunokunceda:

• phucula ukuhamba kwakho
• ukunciphisa iintlungu
• thintela umonakalo wexa elizayo kumalungu akho

2. Yenza umthambo ngokwaneleyo

Ukuba unesifo samathambo, umthambo unokukunceda:

• lawula ubunzima bakho
• gcina amalungu akho eguquguqukayo
• yomeleza imisipha ejikeleze amalungu akho, anika inkxaso ngakumbi

Izikhokelo zangoku zicebisa ukuba uqalise inkqubo efanelekileyo yokwenza umthambo. Ukuzivocavoca ngomqeqeshi okanye nomnye umntu kunokuba luncedo ngakumbi, njengoko kusonyusa inkuthazo.

Izinketho ezilungileyo zibandakanya ukuzivocavoca okunempembelelo esezantsi, ezinje:

• ukuhamba
• ukuhamba ngebhayisikile
• tai chi
• imisebenzi yamanzi
• ukuqubha

3. Sebenzisa unyango olushushu nolubandayo

Ubushushu kunye nonyango olubandayo lunokunceda ekunciphiseni iintlungu zesifo samathambo kunye nokudumba.

• Unyango lobushushu Ingabandakanya ukuthatha ishawa ende, eshushu okanye ibhafu kusasa ukunceda ukuqina nokusebenzisa ingubo yombane okanye iphedi yokufuma efudumeleyo ukunciphisa ukungonwabi ubusuku bonke.
• Unyango olubandayo inokunceda ekupheliseni iintlungu ezidibeneyo, ukudumba, kunye nokudumba. Bopha ipakethe yomkhenkce wejel okanye ingxowa yemifuno efriziwe kwitawuli kwaye uyithambise kumalungu abuhlungu ukuze ufumane isiqabu esikhawulezileyo. Ungaze uthambise umkhenkce ngqo kulusu.
• ICapsaicin, evela kwipepile yesichili, licandelo lezinye izinto zokuthambisa kunye nezithambiso onokuzithenga ekhawuntarini. Ezi mveliso zibonelela ngemfudumalo enokuthomalalisa iintlungu ezidibeneyo.

4. Zama ukwenza i-acupuncture

Unyango ngamayeza onyango yamandulo yaseTshayina ebandakanya ukufaka iinaliti ezincinci kumanqaku athile emzimbeni wakho. Iingcali zithi zisebenza ngokubuyisela amandla kwakhona nokubuyisela ibhalansi emzimbeni wakho.

Ukwenza i-acupuncture kunokunciphisa iintlungu zesifo samathambo, kwaye i-ACR / AF iyayincoma ngokwemeko. Nangona kungekho bungqina baneleyo bokuqinisekisa izibonelelo zayo, umngcipheko wenzakalo uthathwa njengephantsi.

Qiniseka ukuba ufumana i-acupuncturist enelayisensi kunye neqinisekisiweyo yokwenza olu nyango.

5. Sebenzisa ukucamngca ukujongana nentlungu

Ukucamngca kunye neendlela zokuphumla zinokunceda ukunciphisa iintlungu zesifo samathambo ngokunciphisa uxinzelelo kunye nokwenza ukuba ukwazi ukujamelana ngcono naso. Ukunciphisa uxinzelelo kunokunceda ukunciphisa ukudumba kunye nentlungu.

I-ACR / AF icebisa i-tai chi kunye neyoga. Oku kudibanisa ukucamngca, ukuphumla, kunye neendlela zokuphefumla kunye nokuzivocavoca okunempembelelo ephantsi.

NgokweZiko leSizwe lezeMpilo (i-NIH), uphononongo lufumene ukuba ukucamngca ngengqondo kuluncedo kwabanye abantu abaneRA.

Ukuxhalaba, uxinzelelo kunye noxinzelelo zonke iingxaki eziqhelekileyo zeemeko ezibandakanya iintlungu ezingapheliyo, ezinje ngesifo samathambo.

Funda nzulu ngoxinzelelo kunye nesifo samathambo.

6. Landela ukutya okusempilweni

Ukutya okunotyebileyo kwiziqhamo ezitsha, imifuno, kunye nokutya okupheleleyo kunokunceda ukukhulisa amajoni akho omzimba kunye nempilo yakho iyonke. Kukho ubungqina bokuba ukhetho lokutya lunokuchaphazela abantu abaneRA kunye ne-OA.

Ukutya okusekwe kwizityalo kubonelela ngee-antioxidants, ezinokunceda ukunciphisa ukudumba ngokususa ii-radicals zasimahla emzimbeni.

Kwelinye icala, ukutya okutyebileyo kwinyama ebomvu, ukutya okugqityiweyo, ukutya okunamafutha, kunye neswekile kunye netyuwa kunokubangela ukudumba, okuluphawu lwesifo samathambo.

Oku kutya kunokuba negalelo kwezinye iimeko zempilo, kubandakanya ukutyeba kakhulu, i-cholesterol ephezulu, uxinzelelo lwegazi, isifo sentliziyo, kunye nezinye iingxaki, ngenxa yoko akunakulunga kubantu abane-arthritis.

Izikhokelo ze-OA zangoku azikukhuthazi ukuthatha ivithamin D okanye i-oyile yentlanzi njengonyango, kodwa ukutya ukutya okunezakha mzimba njengenxalenye yesondlo esifanelekileyo kunokufaka isandla kwimpilo jikelele.

Yintoni omele uyitye ukuze uhlale usempilweni nesifo samathambo?

Kukuphi ukutya ekufuneka ukuphephe?

7. Yongeza i-turmeric kwiitya

I-Turmeric, i-spice etyheli eqhelekileyo kwizitya zase-India, iqulethe ikhemikhali ebizwa ngokuba yi-curcumin. Inempawu zokulwa ne-antioxidant kunye ne-anti-inflammatory. Uphando lubonisa ukuba kunokunceda ukunciphisa iintlungu zesifo samathambo kunye nokudumba.

Kwisifundo sezilwanyana esikhankanyiweyo, izazinzulu zanikela ngeermeric kwiigundane. Iziphumo zabonisa ukuba kunciphise ukudumba kumalungu abo.

Uphando oluthe kratya luyafuneka ukubonisa ukuba isebenza njani i-turmeric, kodwa ukongeza isixa esincinci sale spice simnandi kodwa simnandi kwisidlo sakho sangokuhlwa kunokuba yinto ekhuselekileyo.

Spice ubomi bakho ngokubamba ezinye kwi-intanethi namhlanje.

8. Fumana umyalezo

Ukuphululwa kunokubonelela ngengqondo ngokubanzi yempilo-ntle. Inokukunceda ukulawula iintlungu ezidibeneyo kunye nokungonwabi.

I-ACR / AF okwangoku ayikukhuthazi ukuthanjiswa njengonyango, njengoko besithi abukho ubungqina obaneleyo bokuqinisekisa ukuba iyasebenza.

Bongeza, nangona kunjalo, ukuba ukuphulula akunakwenzeka ukuba kubangele umngcipheko kwaye kunokubonelela ngezibonelelo ezingathanga ngqo, njengokunciphisa uxinzelelo.

Buza ugqirha wakho ukuba acebise i-massage ye-massage enamava ekunyangeni abantu abane-arthritis. Ngenye indlela, unokucela ugqirha ukuba akufundise ukuziphulula.

9. Cinga ngamayeza esintu

Uninzi lwezongezo zemifuno lunokunciphisa iintlungu ezidibeneyo, nangona uphando lwezenzululwazi lungaqinisekisanga ukuba nayiphi na imifuno okanye isongezelelo esithile sinokunyanga isifo samathambo.

Ezinye zale mifuno zibandakanya:

• mzantsiweb
• bromelain
• uzipho lukaMtyholi
• ginkgo
• inettle ehlabayo
• iindudumo uthixo umdiliya

Ulawulo lwezoKutya kunye neDrug (i-FDA) alubek 'esweni amayeza kunye nezixhasi kumgangatho, ubunyulu, okanye ukhuseleko, ngenxa yoko awunakuqiniseka ukuba yeyiphi na imveliso. Qiniseka ukuba uthenga kumthombo odumileyo.

Soloko uthetha nogqirha wakho ngaphambi kokuzama isongezelelo esitsha, njengoko ezinye zinokubangela iziphumo ebezingalindelekanga kunye nokunxibelelana kweziyobisi okuyingozi.

Nxibelelana nabanye abane-arthritis

Uziva ngathi uwedwa, kodwa ngokuba yinxalenye yeqela uyazi ukuba awukho. Kuluncedo kakhulu ukufumana iingcinga nezimvo kwabanye abaphethwe ziintlungu ezifanayo nezakho. ”
–– UJudith C.

“Le ndawo ikwenza uzive ngathi awuwedwa. Unokufumana ingcebiso eluncedo kwaye uveze izinto ezikuxhalabisayo. Ndine-osteoarthritis kuwo omabini amadolo. Sisifo esoyikekayo.”
–– UPenny L.

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