Iingcebiso ezilula ezi-6 zokunciphisa iintlungu ezidibeneyo

Umxholo

• 1. Yenza amanzi ashushu okanye abandayo
• 2. Yolula
• 3. Yitya ukutya okuchasayo
• 4. Fumana umyalezo
• 5. Unyango lwendalo
• 6. Nciphisa uxinzelelo

Ezinye iindlela ezilula njengokuzolula, ukusebenzisa amanzi ashushu anyanzelayo okanye ukuthatha ukutya okuchasayo kunokunceda ukuthintela okanye ukunciphisa iintlungu ezidibeneyo.

Ezi ntlungu zinokubangelwa ziintsholongwane, i-tendonitis, i-gout, i-arthritis okanye i-osteoarthritis, umzekelo, kwaye ke, ukuba iintlungu aziphucuki kwinyanga e-1 ngamanyathelo alula okanye ukuba iintlungu ziyaqhubeka okanye ziya zisanda, kubalulekile ukudibana ugqirha wamazinyo ukuchaza unobangela othile kwaye abonise olona nyango lufanelekileyo. Fumanisa ukuba zeziphi izizathu eziphambili zentlungu edibeneyo.

Amanye amanyathelo alula anokunceda ukukhusela okanye ukuphucula iintlungu kunye kwaye zibandakanya:

1. Yenza amanzi ashushu okanye abandayo

Sebenzisa amanzi ashushu anyanzelayo ekudibaniseni kunceda ukuphucula ukuhamba kwegazi kwindawo, ukhulule izihlunu kwaye ukhulule amalungu aqine kwaye unokwenziwa kangangemizuzu engama-20 ukuya kwengama-30, kathathu ngemini, kwimeko yegawuthi, isifo samathambo okanye isifo samathambo, umzekelo . Enye indlela yokuhlaziya izihlunu zakho kunye nokunciphisa iintlungu ngokudibeneyo kukuthatha ishawa ende, eshushu.

Kwimeko ye-tendonitis, imivumbo okanye ukuqaqanjelwa kwamalungu, i-compress ebandayo kufuneka isetyenziselwe ukunceda ukunciphisa iintlungu, ukudumba kunye nokudumba kumalungu. Ukwenza icompress ebandayo, ungasongela ipakethe yomkhenkce wejel okanye ibhegi yemifuno efriziwe kwitawuli ecocekileyo, eyomileyo kwaye ufake kumalungu abuhlungu imizuzu eli-15 ukuze ufumane isiqabu seentlungu ezikhawulezayo.

Bukela ividiyo kunye nomzimba we-physiotherapist uMarcelle Pinheiro malunga nokuba uyifaka njani kwaye nini uyifaka ngokucinezelwa kushushu okanye kubanda:

2. Yolula

Ukolula ngobumnene kunokunceda ukugcina ukuhamba kunye noluhlu lwesindululo kunye nokunciphisa iintlungu ezidibeneyo. Ukongeza, ukungahambi kunokwenza ukuba iintlungu zibe mandundu.

Eyona nto ilungileyo kukolulwa kunye nokhokelo lonyango kwaye phantsi kweliso le-physiotherapist ekufuneka ibonise ukolulwa okuthe ngqo kwilungu elibuhlungu.

3. Yitya ukutya okuchasayo

Okunye ukutya okufana ne-turmeric, imifuno enjenge-broccoli okanye isipinatshi kunye nokutya okunee-omega-3 ezinje nge-tuna, isardadi, isalmon, iflakisi okanye i-chia, kunokunceda ukunciphisa ukudumba ngokudibeneyo kwaye ke kuncede ekudambiseni iintlungu ezidibeneyo.

Oku kutya kufuneka kutyiwe yonke imihla okanye, kwimeko yentlanzi, ubuncinci amaxesha ama-3 ukuya kwezi-5 ngeveki. Jonga uluhlu olupheleleyo lokutya okuchasayo.

4. Fumana umyalezo

Ukuthanjiswa kunokunceda ekulawuleni iintlungu kunye nokuphazamiseka kumalungu, kunye nokubangela impilo-ntle kunye nokunciphisa uxinzelelo.

I-massage inokwenziwa kusetyenziswa ukhilimu othambisayo okanye i-almond okanye ioyile yekhokhonathi kulusu, ukwenza ukukhanya kunye nokujikeleza okujikelezayo. Olunye ukhetho kukusebenzisa ioyile ye-capsaicin enefuthe lokuthomalalisa iintlungu.

Ngamanye amaxesha ugqirha unokucebisa ukuba kusetyenziswe ioyile yokuthomalalisa iintlungu ngokudibeneyo ngokwahlukeneyo.

5. Unyango lwendalo

Ezinye iitayi ezinje ngetiyi yejinja okanye ityhefu kaDeveli inokunceda ekuthomalaliseni iintlungu ngokudibana neempawu zokuthomalalisa iintlungu kunye nokuthomalalisa, ukunciphisa imveliso yezinto ezinokudumba njengeprostaglandin, ukunciphisa iintlungu.

Ukwenza iti yejinja, kufuneka ubeke i-1 cm yengcambu yejinja usike kwizilayi okanye ugalelwe ilitha e-1 yamanzi abilayo kwaye usele i-3 ukuya kwi-4 iikomityi zeti ngosuku. Le ti kufuneka ithintelwe ngabantu abasebenzisa ii-anticoagulants ezifana ne-warfarin okanye i-aspirin njengoko inokunyusa umngcipheko wokopha okanye wokopha. Ukongeza, abasetyhini abakhulelweyo, abasondele ekuzaleni okanye abanembali yokuphuma kwesisu, iingxaki zokunqanda igazi okanye abasemngciphekweni wokopha kufuneka baphephe ukusebenzisa iti yejinja.

Ukulungiswa kweti yethole likaSathana kufuneka kwenziwe ngecephe le-1 lezingcambu zedeveli kwikomityi enye yamanzi kwaye ubilise ubushushu obuphantsi kangangemizuzu eli-15. Ukuhluza kunye nokusela iikomityi zeti ezimbini ukuya kwezi-3 ngosuku. Le ti kufuneka isetyenziswe ngabantu abadala kuphela kwaye ayifanelanga ukungeniswa ngoomama abakhulelweyo njengoko inokubangela iingxaki kwimveku engekazalwa okanye ekuncanciseni abasetyhini nangabantu abasebenzisa ii-anticoagulants ezifana ne-warfarin njengoko inokunyusa umngcipheko wokopha.

6. Nciphisa uxinzelelo

Ukuzama ukulawula uxinzelelo kunye noxinzelelo kubalulekile ukunciphisa imveliso yecortisol, eyihormone yoxinzelelo enokuthi ikhokelele kwintlungu emzimbeni nakwintlungu edibeneyo.

Ukunceda ukunciphisa uxinzelelo, umntu kufuneka alale iiyure eziyi-8 ukuya kwezi-9 ngobusuku, enze imisebenzi enceda ukukhulula umzimba, njengokucamngca okanye i-yoga, umzekelo, okanye imisebenzi elula yomzimba, ukuba nje yenziwa ngengcebiso yezonyango. Jonga amanyathelo ama-7 ukulwa noxinzelelo.