Unyango lwasekhaya lwe-6 lwePsoriatic Arthritis Pain

Umxholo

• 1. Ukuzilolonga okunempembelelo ephantsi
• 2. Ukutya okunempilo
• 3. Ukuphumla ngokwaneleyo
• 4. Izixhobo zokukhusela
• 5. Ukucamngca kunye nengqondo
• 6. Iioyile ezibalulekileyo
• Yise kude

Ushwankathelo

I-Psoriatic arthritis (i-PsA) yimeko engapheliyo efuna ulawulo oluqhubekayo kunye nezinto ezininzi zokhathalelo. Ugqirha wakho unokucebisa ukunciphisa iimpawu ezinjengeentlungu ezidibeneyo kunye nokuvuvukala ngokudibanisa unyango. Ukongeza kumayeza, kukho imisebenzi onokuzama kuyo kwintuthuzelo yekhaya lakho.

Nazi iindlela zonyango ezisekwe ekhaya zokunciphisa iimpawu zakho ze-PsA.

1. Ukuzilolonga okunempembelelo ephantsi

Unokuzibandakanya kwiindlela ezininzi zokuzilolonga ezinefuthe elisezantsi ekhaya. Ukuzivocavoca umzimba xa une-PsA kunokunceda ukukhulula amalungu aqinileyo, ukunciphisa ukudumba kunye nentlungu, ukukhulisa imood yakho, kunye noncedo kulawulo lobunzima.

Ukuhamba ebumelwaneni kunokuba yindlela elungileyo yokwenza umthambo. Unokulandela ividiyo yeyoga ukusuka kwinduduzo kwigumbi lakho lokuhlala ukuze uhambise umzimba wakho kunye nokuphumla kwengqondo. Olunye uqeqesho olunefuthe eliphantsi lubandakanya ukukhwela ibhayisekile okanye ukujoyina iphuli yendawo ukuya kuqubha.

Yenza oko uziva ukhululekile kuwe. Ugqirha wakho unokukucebisa ngokuzivocavoca umzimba okulungeleyo ngenxa yobunzima beempawu zakho.

2. Ukutya okunempilo

Ubunzima bakho kunye nokutya kunokuba nefuthe elikhulu kwiimpawu zakho ze-PsA. Ukugcina ubunzima obusempilweni kunokunciphisa uxinzelelo kumalungu akho kunye nokutya ukutya okunesondlo kunokugcina umzimba wakho uphenjelelwa ziivithamini ezifanelekileyo kunye neeminerali.

Ibhodi yezoNyango yeSizwe sePsoriasis Foundation ukuba abo batyebe kakhulu okanye abatyebe kakhulu batyebe ngokutya ukutya okunciphise ikhalori. Ibhodi ikwakhankanya ukuba izongezo ze vithamin D zinokuba luncedo kwabo bane-PsA.

Nazi iindlela ezimbalwa zokugcina ukutya okunempilo kunye ne-PsA:

• Yitya ukutya okwahlukeneyo kubandakanya iziqhamo, imifuno kunye neeproteni. Ungazitya iicarbohydrate kunye namanqatha, kodwa cinga ukuzitya ngokumodareyitha.
• Faka i-omega-3 fatty acids kwisidlo sakho ukunciphisa ukudumba.
• Yitya ukutya okulwa nokudumba kunye nokutya okune-antioxidant-rich and supplements like a leafy greens, broccoli, blueberries, and turmeric. Ungafaka i-turmeric ekuphekeni kwakho okanye uyithathe njengesongezo.
• Kuphephe ukutya kakhulu iswekile okanye ityuwa.
• Gwema i-gluten ukuba unesifo se-celiac okanye uvakalelo lwe-gluten.
• Gwema ukutya ukutya okanye ukusela iziselo ezibangela iimpawu zakho okanye ukuphazamisa amayeza akho.

3. Ukuphumla ngokwaneleyo

Ukunyamekela umzimba wakho ukuba une-PsA kubandakanya ukuphumla ngokwaneleyo. Kuya kufuneka ushiye igumbi kwishedyuli yakho yemihla ngemihla yexesha eliphantsi kunye nekhefu ukunqanda ukudinwa. Intlungu kunye nokudumba kunokuba negalelo ekudinweni, kunye namayeza owathathayo kwimeko yakho.

Unokuthatha isigqibo sokuphumla phakathi kweebhloko zomsebenzi, okanye usebenzise imithambo amaxesha ambalwa ngemini ixesha elifutshane kunokugcwalisa iiyure ngeeyure zemveliso. Ukuba nendawo entle yokuphumla ekhayeni lakho kunokwenza ukuba ikhefu lakho libe nomtsalane ngakumbi.

4. Izixhobo zokukhusela

Unokufuna ukusebenzisa izixhobo ezahlukeneyo zokukhusela ekhayeni lakho ukunciphisa uxinzelelo kunye noxinzelelo kumalungu akho. Oku kunokukunceda ugqibezele imisebenzi yakho yemihla ngemihla.

Ukunxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana kunye nokuqhekezwa kunokunciphisa ukungonwabi kwaye kukhusele umzimba wakho xa ujikeleza. Ugqirha wakho unokucebisa ngezona zilungileyo kwiimfuno zakho.

Misela iofisi yakho yasekhaya ukuze ubenako ukuyamkela iPSA yakho. Gcina ukuma kwe-ergonomic engqondweni ukuba uhlala phambi kwekhompyuter ixesha elide. Oku kunokubandakanya ukuthenga isitulo seofisi esikulungeleyo, ukubeka kwakhona esweni iliso lakho, okanye ukusebenzisa inkxaso yekhibhodi kunye nempuku.

Ukuma kunye neemeko ezifanelekileyo ze-smartphone kunye nethebhulethi yakho kunokunciphisa uxinzelelo ezandleni nasezingalweni ukuba uzisebenzisa rhoqo. Ukubamba ezi zixhobo ixesha elide kunokwenza ukuba amalungu akho aqine kwaye ungonwabi.

Okokugqibela, xhobisa ikhitshi lakho ngezixhobo ezisebenzisa ngokulula kumalungu akho. Thenga isixhobo sokukunceda uvule izivalo eziqinileyo ngokulula. Ezi zinokunciphisa uxinzelelo ezandleni nasezihlahleni.

Ukongeza, thenga iimela ngeziphatho ze-ergonomic kwaye ubeke endaweni yokuhlamba iimpahla ezimanzi ngeziponji ukuze ungaphakamisi isandla xa usula imiphezulu yeetafile.

Ugqirha wakho okanye ingcali efana nomzimba okanye umsebenzi wezonyango unokufumana ezinye iingcebiso ngeendlela zokwenza ikhaya lakho lihlale ngakumbi.

5. Ukucamngca kunye nengqondo

Ukucamngca kunye nengqondo ziindlela ezimbini zokulwa noxinzelelo ebomini bakho kunye nokunciphisa iimpawu ze-PsA. Uxinzelelo lunokusebenza ngeendlela ezimbini ukuba unayo iPSA.

Okokuqala, uxinzelelo lunokubangela iimpawu zakho. Oku kwenzeka ngenxa yokuba amajoni akho omzimba athabatha uxinzelelo kwaye athumela iikhemikhali ezininzi emzimbeni wakho ukuphendula inqanaba loxinzelelo lwakho. Okwesibini, ukungakhululeki kwiimpawu zakho kunokubangela uxinzelelo kwaye kuchaphazele impilo yakho yengqondo.

Unokufumanisa ukuba ukucamngca kuyanceda ukukhulula uxinzelelo ebomini bakho, kwaye unokuziqhelanisa rhoqo ekhaya. Ukucamngca kukunceda uzolise ingqondo yakho kwaye ulawule iimvakalelo zakho kunye neengcinga. Unokufumana indawo yokucamngca ukukunceda ufunde inkqubo, okanye ungasebenzisa usetyenziso kwi-smartphone yakho ukukunceda ngexesha lokuziqhelanisa.

Ingqondo luhlobo oluthile lokucamngca olunokukunceda uxinzelelo kunye neentlungu. Ukuziqhelanisa nengqondo yinkqubo yokuthomalalisa ingqondo yakho kunye nokujonga okwenzekayo ngaphakathi nangaphandle komzimba wakho. Unokuziqhelanisa nengqondo kwimizuzu nje eli-15 ngokuhlala phantsi, uvale amehlo, kwaye ujonge ukuphefumla kwakho.

6. Iioyile ezibalulekileyo

Ukusetyenziswa kweoyile eyimfuneko kunokunceda ukunciphisa iimpawu ze-PsA, nangona uphando oluninzi kufuneka lwenziwe ukumisela ukusebenza kwazo. Unokusebenzisa iioyile ezifanelekileyo ngearomatherapy okanye ufake iioyile ezifanelekileyo kwizinto oza kuzisebenzisa ngokuthe ngqo kulusu.

I-oyile ye-lavender ebalulekileyo inokuphucula imeko yakho kunye noncedo lokudumba kunye nentlungu. I-Eucalyptus, isinamoni, kunye nejinja kucingelwa ukuba nazo zinempawu ezichasayo.

Qinisekisa ukuba uhlala uhlaziya ii-oyile ezibalulekileyo ngaphambi kokuzisebenzisa. Yongeza iithontsi ezimbalwa zazo ngamanzi kwi-diffuser okanye uzixube ngeoyile yenethiwekhi enjengeoyile yekhokhonathi okanye ioyile yejojoba.

Sebenzisa iioyile ezifanelekileyo ngononophelo kuba zinokubangela iimpendulo ezingalunganga. Gcina ukhumbula ukuba iioyile ezifanelekileyo azilawulwa luLawulo lwezoKutya kunye noLawulo lweziyobisi ke ngoko umgangatho wazo uyahluka.

Yise kude

Ukulawula i-PsA kubandakanya okungaphezulu kokuthatha nje amayeza. Zininzi iindlela onokukhathalela ngazo iimpawu zakho ngaphandle kokushiya ikhaya lakho, ukusuka kuxinzelelo loxinzelelo kunye nokucamngca ngokutya ukutya okusempilweni. Qiniseka ukuba uthetha nogqirha wakho ukuba unentlungu ebuhlungu engayekiyo ngamayeza kunye nokuzikhathalela.