Uthintelo lweArthritis: Unokwenza ntoni?

Umxholo

• Yitya iintlanzi
• Lawula ubunzima bakho
• Zilolonge
• Kuphephe ukwenzakala
• Khusela amalungu akho
• Yiya kugqirha

Ungawaphepha njani amalungu achy

Awunakuhlala uthintela isifo samathambo. Ezinye izizathu, njengokukhula kweminyaka, imbali yosapho, kunye nesini (uninzi lweentlobo zesifo samathambo luxhaphake kakhulu kwabasetyhini), azikho kulawulo lwakho.

Kukho iintlobo ezingaphezu kwe-100 ezahlukeneyo zesifo samathambo. Ezi ntlobo zintathu ziphambili yi-osteoarthritis (OA), i-rheumatoid arthritis (RA), kunye ne-psoriatic arthritis (PsA). Uhlobo ngalunye lukhula ngokwahlukileyo, kodwa zonke zibuhlungu kwaye zinokukhokelela ekuphulukaneni nomsebenzi kunye nokukhubazeka.

Kukho imikhwa embalwa esempilweni onokuthi uyiqhelise ukunciphisa umngcipheko wokukhula kwamalungu abuhlungu njengoko usiba mdala. Uninzi lwezi zinto-njengokusebenzisa ukutya kunye nokutya ukutya okusempilweni-kuthintela nezinye izifo, nazo.

Yitya iintlanzi

Iintlanzi ezithile zityebile kwi-omega-3 fatty acids, amafutha asempilweni e-polyunsaturated. I-Omega-3s inezibonelelo ezininzi zezempilo, kwaye zinokunciphisa ukudumba emzimbeni.

Uphononongo kwiAnnals yeRheumatic Diseases yafumanisa ukuba abasetyhini abatya iintlanzi rhoqo banokuba semngciphekweni omncinci wesifo samathambo. Isebe lezoLimo laseMelika (USDA) licebisa ukutya iintlanzi eziphezulu kwi-omega-3s- njenge salmon, trout, mackerel, kunye ne sardines- kabini ngeveki. Iintlanzi ezibanjiswa endle zihlala zicetyiswa ngaphezu kweentlanzi ezifama.

Lawula ubunzima bakho

Amadolo akho kufuneka axhase ubunzima bomzimba wakho. Ukutyeba kakhulu okanye ukutyeba kakhulu kunokuthatha inyani kubo. Ukuba ungama-10 eepawundi kukutyeba, amandla emadolweni njengoko uthatha inyathelo ngalinye lonyuka ngama-30 ukuya kuma-60 eepawundi, ngokukaJohn Hopkins.

Abafazi abagqithisileyo bangamathuba amane okufumana i-osteoarthritis yamadolo kunabafazi abanobunzima obunempilo. Ukutya kunye nokuzilolonga kunokunceda ukuzisa ubunzima bakho kuluhlu olusempilweni.

Zilolonge

Ukuzilolonga akuthathi kuphela uxinzelelo lobunzima obugqithisileyo kumalungu akho, kodwa kukomeleza nezihlunu ezijikeleze amalungu. Oku kuyabazinzisa kwaye kunokubakhusela ekonakaleni nakukonakala.

Ukwandisa izibonelelo zenkqubo yakho yokuzivocavoca, enye imisebenzi ye-aerobic njengokuhamba okanye ukuqubha ngokuzilolonga. Kwakhona, yongeza kolunye ulwakhiwo ukugcina ubhetyebhetye kunye noluhlu lwentshukumo.

Kuphephe ukwenzakala

Ixesha elingaphezulu, amalungu akho anokuqalisa ukuphela. Kodwa xa wenzakalisa amalungu akho-umzekelo, ngelixa udlala imidlalo okanye ngenxa yengozi-ungonakalisa intlala kwaye ubangele ukuba iphele ngokukhawuleza.

Ukuphepha ukwenzakala, soloko usebenzisa izixhobo ezifanelekileyo zokhuseleko ngelixa udlala imidlalo, kwaye ufunde iindlela ezifanelekileyo zokuzilolonga.

Khusela amalungu akho

Sebenzisa ubuchule obuchanekileyo xa uhleli, usebenza, kwaye uphakamisa kunokunceda ukukhusela amalungu kwiintsholongwane zemihla ngemihla. Umzekelo, phakamisa ngamadolo akho kunye nesinqe - hayi umqolo - xa uchola izinto.

Phatha izinto kufutshane nomzimba wakho ukuze ungabeki ubunzima obuninzi ezihlahleni zakho. Ukuba kufuneka uhlale ixesha elide emsebenzini, qiniseka ukuba umqolo, imilenze neengalo zakho zixhaswa kakuhle.

Yiya kugqirha

Ukuba uqala ukukhulisa isifo samathambo, bona ugqirha wakho okanye ugqirha wamathambo. Umonakalo kwisifo samathambo uhlala uqhubeka, oko kuthetha ukuba ulinde ixesha elide ukufumana unyango, intshabalalo inokubakho kwindibaniselwano.

Ugqirha wakho unokukwazi ukucebisa unyango okanye iindlela zokungenelela ezinokucothisa inkqubela phambili yesifo samathambo kunye nokugcina ukuhamba kwakho.