Luluphi unxibelelwano phakathi kwePsoriatic Arthritis kunye nokudinwa?

Umxholo

• Oonobangela
• Iingcebiso ngokuhlala ne-psoriatic arthritis
• Gcina i-log yokukhathala
• Zilolonge rhoqo
• Buza ugqirha wakho malunga nokuphazamiseka kokulala
• Fumana ukulala okusemgangathweni
• Yitya ukutya okunezondlo
• Thetha nogqirha wakho
• Imbonakalo

Ushwankathelo

Kubantu abaninzi abane-psoriatic arthritis, ukudinwa yingxaki eqhelekileyo. I-Psoriatic arthritis luhlobo oluqaqambayo lokuqaqamba kwamathambo olunokukhokelela kukudumba kunye nokuqina kwamalungu nangaphandle. Inokubangela utshintsho lwezikhonkwane kunye nokudinwa ngokubanzi.

Omnye wafumanisa ukuba malunga nesiqingatha sabo bonke abantu abane-psoriatic arthritis banokudinwa okuphakathi ukuya kokuphakathi, kwaye malunga nekota enye banengxelo yokudinwa kakhulu.

Funda ukuze ufunde ngakumbi malunga ne-psoriatic arthritis kunye nokudinwa kunye nendlela onokuthi ulawule ngayo le mpawu.

Oonobangela

Ukukhathala kwi-psoriatic arthritis kunokuba nezizathu ezininzi. Ukudumba okuvela kwi-psoriasis kunye ne-arthritis kukhupha iiproteni, ezibizwa ngokuba zii-cytokines, ezinokubangela ukudinwa. Ngamanye amaxesha, abantu abane-psoriatic arthritis banazo nezinye iimeko zonyango ezikhokelela ekukhathaleni, kubandakanya:

• ianemia
• ukutyeba kakhulu
• isifo seswekile
• ukudakumba
• iingxaki zokulala

Uninzi lweengxaki zonyango ezihlala zihlala kunye ne-psoriatic arthritis nazo zizifo ezinxulumene nomzimba okanye izifo ezivuthayo, ezinokubangela ukuba ukukhathala kube nzima.

Kukho ikhonkco elimiselweyo phakathi kwentlungu, imeko yeemvakalelo, kunye nokudinwa. Oko kuthetha ukuba ukudinwa kunokwenza iintlungu zakho zibe mbi, ezinokuthi zikudinise ngakumbi.

Iingcebiso ngokuhlala ne-psoriatic arthritis

Awungekhe ukwazi ukususa ngokupheleleyo ukudinwa kwi-psoriatic arthritis, kodwa kukho izinto onokuzenza ukulawula olu phawu.

Gcina i-log yokukhathala

Ukugcina umkhondo xa uziva udiniwe kunokukunceda ubone izinto ezinokubangela ukudinwa kwakho. Bhala phantsi imisebenzi yakho yemihla ngemihla, umthambo, ukutya, kunye nawaphi na amayeza owathathayo, kwaye achaphazela njani amanqanaba akho ombane. Ukugcina ingxelo enononophelo kunokukunceda uchonge izinto ezenza ukuba ukudinwa kube kubi, kunye nezinto ezinokunceda ukunciphisa ukudinwa. Ukwazi izinto zakho ezinokubangela kunokukunceda ubaphephe ukulawula ukudinwa kwakho.

Zilolonge rhoqo

Ukuzilolonga okunempembelelo ephantsi kunokukunceda ulawule iimpawu zesifo samathambo, kubandakanya nokudinwa. Namathela kwimithambo ethambileyo kumalungu akho, anje ngala:

• ukuqubha
• ukuhamba
• ukuphakamisa ubunzima bokukhanya

Khumbula ukubandakanya ixesha lokuphumla kunye nelokubuyisa nakweyiphi na indawo yokuzilolonga.

Buza ugqirha wakho malunga nokuphazamiseka kokulala

Kungenzeka ukuba ingxaki yokulala engaphantsi inokongeza ukudinwa kwakho. Thetha nogqirha wakho malunga nokuphazamiseka kokulala, njengokulala kwe-apnea okanye ukulala. Ukunyanga isifo sokulala esingaphantsi kunokukunceda ulale ngcono kwaye unciphise ukudinwa kwakho.

Fumana ukulala okusemgangathweni

Ukulala kubalulekile ukugcina impilo, kwaye ukungabikho kokulala okusemgangathweni kunokukushiya ukhathele. Olunye uphononongo lufumanise ukuba xa umzimba uthumela imiqondiso yokukhathala, inika umzimba ixesha lokujonga iiseli ezifuna ingqalelo engaphezulu okanye amandla athunyelwe kubo. Ukukhathala kunokuba yindlela yomzimba yokuzama ukuzikhusela nokuziphilisa.

Nazi ezinye iingcebiso zokukunceda ukuphucula ukulala kwakho:

• Lala iiyure ezisi-7 ukuya kwezi-8 suku ngalunye.
• Yiya kulala kwaye uvuke ngexesha elifanayo yonke imihla. Ukukunceda ukuba uqhele ukulala ngaxeshanye, setha i-alamu kwimizuzu engama-30 ukuya kwiyure ngaphambi kokuba uqalise ukubhabha.
• Thintela utywala okanye icaffeine xa sele uza kulala. Ezi zinto zinokuchaphazela umgangatho wakho wokulala. I-caffeine ikwafumaneka kwitshokholethi, ke yithi hayi kwiidessert chocolate emva kwesidlo sangokuhlwa.
• Yitya isidlo esilula ebusuku.
• Kuphephe ukubukela umabonwakude okanye ukusebenzisa ikhompyutha okanye iselfowuni kanye ngaphambi kokulala. Ukukhanya okuluhlaza okwesibhakabhaka kunokwenza kube nzima ngakumbi ukulala.
• Gcina ubushushu kwigumbi lakho lokulala lipholile.

Yitya ukutya okunezondlo

Ukusilela kweVitamin kunye ne-anemia kunokubangela ukudinwa. Kwiimeko ezininzi, kuya kufuneka ube nakho ukufumana inani elichanekileyo leevithamini kukutya okutyayo kwisondlo esifanelekileyo. Icebo elilungileyo kukuzama "ukutya umnyama." Khetha ukutya okupheleleyo, okungasetyenziswanga kwimibala eyahlukeneyo ukuze utye uluhlu olubanzi lwezondlo.

Ukuba unexhala lokuba awufumani vithamini zaneleyo ekutyeni kwakho, thetha nogqirha wakho. Banokwenza uvavanyo lwegazi ukuze babone ukuba uneanemia. Banokukunceda wenze uhlengahlengiso kwindlela otya ngayo. Basenokuncoma isongezelelo sevithamini, ngokunjalo. Ungaqali ukuthatha izongezo ngaphandle kokuba ugqirha ugqirha.

Thetha nogqirha wakho

Thetha nogqirha wakho ukuba ukudinwa kukuchaphazela imisebenzi yakho yemihla ngemihla kunye nomgangatho wobomi. Bazise ukuba ikuchaphazela njani kwaye yeyiphi imisebenzi ongasenakuthatha inxaxheba kuyo okanye uyonwabele. Ugqirha wakho unokusebenza nawe ekuchongeni naziphi na iimeko ezinokuthi zichaphazele amanqanaba akho emandla. Banokukunceda ukulawula iimpawu zakho.

Imbonakalo

Akunakwenzeka ukuba uphathe ngokupheleleyo ukukhathala okubangelwa yi-psoriatic arthritis yakho, kodwa unokukwazi ukuphucula iimpawu zakho. Qala ngokulungiswa kwendlela yokuphila, kwaye ukuba iimpawu zakho aziphuculanga, thetha nogqirha wakho.