Ukuzivocavoca kunye neengcebiso zokuQiniseka kweArthritis ye-Psoriatic

Umxholo

• 1. Ukuzifudumeza
• 2. Ukuhamba
• 3. Ukuqeqesha ubunzima
• 4. Ukuzivocavoca
• 5. Ukudada
• 6. Phola phantsi
• Olunye umthambo
• Xa umthambo ubuhlungu
• Yise kude

I-Psoriatic arthritis kunye nokuzilolonga

Ukuzivocavoca yindlela efanelekileyo yokulwa nentlungu edibeneyo kunye nokuqina okubangelwa yi-psoriatic arthritis (PsA). Nangona kunzima ukucinga ngokuzilolonga xa usentlungwini, ukwenza uhlobo oluthile lomthambo kuya kunceda.

Akunyanzelekanga ukuba ibe nzima, kwaye awufuni kwenza nantoni na enokwenza mandundu iimpawu zakho. Ukuzivocavoca okunempembelelo ephezulu kongeza uxinzelelo kumalungu akho, kodwa ukuzivocavoca okulula, okunempembelelo eziphantsi kunokuphucula intshukumo kunye nokunciphisa ukuqina.

Ukuziqhelanisa nokwenza umthambo rhoqo kunokunceda ekunciphiseni uxinzelelo kunye nokwenza ngcono impilo. Isitshixo kukuba uqaphele indlela yakho yokwenza umthambo kwaye umamele imiqondiso yomzimba wakho.

Ukuba umtsha ekwenzeni umthambo, okanye ubuyela nje kuwo, qala ngento elula kwaye wakhe kancinci. Thetha nogqirha wakho ngaphambi kokuqala inkqubo entsha. Banokunika iingcebiso malunga nokuqalisa okanye banike iingcebiso malunga nokuba yeyiphi intshukumo ekufuneka uyiphephe.

Nazi iingcebiso ezintandathu zokuzilolonga ukunciphisa iimpawu ze-PsA.

1. Ukuzifudumeza

Ukuzifudumeza phambi kwalo naluphi na uhlobo lomthambo kunokuthintela zombini iintlungu nokwenzakala. Kubaluleke ngokukodwa ukuba une-arthritis.

Ukolula yinxalenye ebalulekileyo yokuzifudumeza kwaye kunokuzikhusela zombini izihlunu kunye namalungu. Ukolula kunokubandakanya ukubamba indawo kangangemizuzwana engama-15 ukuya kwengama-30. Inokubandakanya ukolula okunamandla, okusebenzayo kunye nokugcina umzimba wakho ushukuma ngelixa usolula, njengezangqa zenyonga.

Gxila kulwandiso olungafaki mpembelelo ephezulu kumalungu akhathaza kakhulu, kodwa qiniseka ukolula iindawo ezinengxaki ukuthintela iintlungu kunye nokwenzakala okungaphezulu.

Ayisiyiyo kuphela eyokunweba ukukunceda ukuthintela ukwenzakala, inokuphucula ukusebenza kwakho kunye neziphumo ozifumanayo ekuzilolongeni kwakho.

2. Ukuhamba

Ukuhamba kukuzilolonga okwenziweyo kwaye kuyinyani. Ukuba isifo samathambo sichaphazela iinyawo zakho, qiniseka ukuba unxiba izihlangu ezilingana ngokufanelekileyo, zinika inkxaso elungileyo, kwaye ungazitshibi iinzwane. Unokufumana ii-insoles ezikhethekileyo zokuzikhusela.

Thatha uhambo lwemizuzu engama-20 suku ngalunye okanye ungeze uhambo olufutshane naphi na apho unako. Ukongeza ukuhamba kwindlela yakho yemihla ngemihla:

• Khetha indawo ekude yokupaka kwaye uhambe umgama owongezelelweyo.
• Phakama uhambe ujikeleze ikhaya lakho okanye iyadi izihlandlo ezininzi ngemini.
• Thatha indlela ende kwaye ungeze kumanyathelo ambalwa xa kunokwenzeka.
• Hamba ujikeleze ibhloko okanye usebenzise i-treadmill.

Njengoko uhamba, qaphela indlela ohambisa ngayo amalungu akho. Yongeza kwizindululo ezimbalwa ezongezelelweyo naphina apho unakho. Hambisa amalungu achaphazelekayo kumandla abo apheleleyo amaxesha ngamaxesha.

3. Ukuqeqesha ubunzima

Izihlunu ezomeleleyo zinceda ukuxhasa amalungu, kunye noqeqesho lobunzima kunokunceda ukugcina izihlunu zakho zomelele kwaye zisempilweni.

Injongo yokomeleza imithambo amaxesha ambalwa ngeveki okanye ngalo lonke usuku. Uya kufuna ukunika izihlunu zakho ukuphumla phakathi kweentsuku zokuzilolonga.

Imizekelo yoqeqesho lobunzima eluncedo kwi-psoriatic arthritis ibandakanya:

• ukubamba ubunzima beepawundi ezi-5 ngqo emzimbeni wakho kubude bengalo
• Ukufa kwabantu abaneentsimbi onokuzisebenzisa
• squats kunye neempumlo
• Iipilates

Buyela umva kuqeqesho lwamandla kwiintsuku ezimbalwa ukuba uvelisa ukudumba okanye iintlungu. Jonga ugqirha wakho ngaphambi kokuba uqalise kwakhona ukuba iyaqhubeka na ukubangela ingxaki.

Ukuba okwangoku uva iintlungu kwi-arthritis, sebenzisa imithambo ye-isometric ukomeleza izihlunu zakho ngokuzidibanisa ngaphandle kokuhambisa amalungu.

4. Ukuzivocavoca

Nokuba unayo okanye awunayo i-arthritis, ukuzivocavoca kwe-aerobic kulungile entliziyweni yakho. Iphucula impilo ngokubanzi kwaye inyusa amanqanaba amandla. Ukuzivocavoca umzimba kwe-Aerobic kuyanceda ekulawuleni ubunzima, ethi yona incede ukunciphisa uxinzelelo kumalungu.

Zininzi iindlela zokuzonwabisa zokufumana imithambo ye-aerobic, enje:

• ukuhamba ngokukhawuleza
• ukuqhuba ibhayisekile
• ukuqubha
• usebenzisa oomatshini abalandelayo
• i-aerobics yamanzi
• tai chi
• usebenzisa umatshini wokubheqa

Ukuba khange usebenze kutshanje, qala kancinci. Ngokuthe ngcembe yandisa isantya sakho kunye nexesha lokuzilolonga de ube uyenza malunga nemizuzu engama-20 ukuya kwengama-30, kathathu ngeveki. Ukuba amalungu akho akakwazi ukuphatha ubude bexesha, waqhekeze ube ngamacandelo emizuzu eli-10 ngalo lonke usuku.

5. Ukudada

Enye indlela eyonwabisayo yokwenza umthambo kukubetha echibini.

Ukuqubha usebenzise amanye amalungu akho kunye nokubonelela ngomsebenzi we-aerobic. Amanzi axhasa amalungu akho asebenza nzima, kwaye kulula ukwenza imithambo kunye nemithambo yengalo echibini. Kwakhona, ichibi elishushu linokuthomalalisa iintlungu kunye kunye nokuqina kwemisipha.

Imizekelo yokuzivocavoca eyenziwe lula emanzini ibandakanya:

• Ingalo phambili ifikelela. Phakamisa enye okanye zombini iingalo phezulu phezulu kangangoko kunokwenzeka, ngokuqala ngeengalo ezifakwe emanzini.
• Imijikelezo yengalo. Yenza izangqa ngeengalo zakho phantsi kwamanzi.
• Ukutshintsha kwemilenze. Ukubamba udonga lwechibi lokulinganisa ukuba kukho imfuneko, jika umlenze wakho phambi kwakho emva koko emva kwakho.

Uninzi lwabantu abane-PsA, ichibi alizenzi mandundu iingxaki zolusu. Nangona kunjalo, unokufuna ukufaka into yokuthambisa emva kokuqubha ukunciphisa ukoma kolusu.

6. Phola phantsi

Ukupholisa phantsi emva kweseshoni yokuzivocavoca kunokunceda ukuthintela iintlungu kunye nokwenzakala, njengokuba kushushubeza. Kwakhona, ukolula kunokuba luncedo ngexesha lokuphola.

Ukolula kunokukunceda ugcine umthi, ukuthintela ukuqina okungakhokelela ekonzakaleni emva kokuzilolonga. Zama eminye yemizekelo yokuphola okuhle, njenge:

• Lala ngomqolo kwaye uqondise umlenze omnye entla kwakho ukolula imisipha yakho.
• Ukuma nkqo, khonkxa iminwe yakho emva komqolo, ulungelelanise iingalo zakho kwaye uphakamise isilevu sakho eluphahleni.
• Tsala isithende sakho sasekhohlo kwiglute yakho yasekhohlo. Emva koko, tshintsha imilenze.

Olunye umthambo

Unyango olongezelelekileyo, njengeyoga kunye ne-tai chi, nceda ukukhuthaza unxibelelwano lomzimba wengqondo. Ukuhamba kancinci, nokuthamba kunokuphucula ibhalansi kunye nokulungelelanisa.

Uxinzelelo kunye neendlela zokuphefumla ezinxulumene neyoga zinokunceda ukunciphisa uxinzelelo. Ezi zinto zihlala zenziwa kuseto lweqela, elinokugcina ukhuthazeka.

Olunye uqheliso olongezelelekileyo njengokucoca umzimba kunye nokucamngca kunokunceda ukunciphisa uxinzelelo kunye nokukhuthaza ukuphumla.

Xa umthambo ubuhlungu

Nokuba ngowuphi umsebenzi wakho wokuzikhethela, kunokubakho amaxesha apho ungekho kuwo. Khumbula ukumamela umzimba wakho kwaye uthathe iintsuku. Ukunyanzela ukudumba ngokudibeneyo kwisenzo kunokubangela ukuqaqamba okungakumbi.

Kodwa usenokuzilolonga iindawo zomzimba ezingaziva zibuhlungu. Umzekelo, ukuba izandla zakho zifuna ikhefu, zama ukuhamba okanye ukuzilolonga echibini. Ukuba iinzwane zakho zibuhlungu, usenokuzisebenzisa iingalo namagxa akho.

Ipakethe yomkhenkce inokunceda ukunciphisa ukudumba kwamalungu. Ezinye iingcebiso zibandakanya:

• Faka isicelo esinye semizuzu eli-10 rhoqo kwiiyure ezimbalwa, kodwa musa ukubeka umkhenkce ngqo kulusu lwakho.
• Sebenzisa ipakethe yomkhenkce esongelwe ngetawuli.
• Vumela ubuncinci iyure phakathi kweepakethe zomkhenkce.

Ukuba ufumanisa ukuba icing yenza ukuba isifo samathambo sibesibi, cela ugqirha ufumane ezinye iingcebiso.

Ubuhlungu obuhlala ngaphezu kweeyure ezimbalwa emva kokuzivocavoca kunokubonisa ukuba utyhala kakhulu. Thatha kube lula kwixesha elizayo ngelixa usebenza ukuya kuqeqesho olunzima ngakumbi.

Ubuhlungu bemisipha buya kubonakala kakhulu xa uqala uhlobo olutsha lomthambo. Ngelixa izokwehla ngokuhamba kwexesha, ukukhathazeka xa usenza imithambo kuyinto eqhelekileyo. Ngamanye amaxesha kuya kuthatha iiyure ezingama-24 ukuya kuma-48 ukuziva ubuhlungu, okuqhelekileyo, nako.

Yise kude

Ukuhamba kuhle emzimbeni wakho, kodwa uya kufuna ukukhetha umthambo olula kumalungu. Okona kubaluleke kakhulu, khetha imisebenzi oyithandayo, ngenxa yoko kunokwenzeka ukuba unamathele kuyo.

Ukuba uneentlungu ezilinganayo ukuya kwezidibeneyo ngelixa uzilolonga, yeka kwangoko. Oku kunokuba luphawu lokudumba kwilungu, elinokubangela umonakalo odibeneyo.

Ukuba ufumana iintlungu eziphakathi ezingapheliyo ezingapheli kwiiyure ezingama-24 emva kokubonisa kunye nonyango lwasekhaya, nxibelelana nogqirha wakho ukuze uqiniseke ukuba akukho monakalo odibeneyo.