Yonke into ekufuneka uyazi ngeOsteoarthritis

Umxholo

• Osteoarthritis Oonobangela
• Osteoarthritis kunye nentlala
• Iimpawu ze-Osteoarthritis
• I-osteoarthritis enamandla
• I-Osteoarthritis vs i-rheumatoid arthritis
• Ukuxilongwa kwe-Osteoarthritis
• Unyango lweOsteoarthritis
• Zilolonge
• Ukuhla ukusinda
• Ukulala ngokwaneleyo
• Ubushushu kunye nonyango olubandayo
• Uqheliso lwe-osteoarthritis
• Amayeza eOsteoarthritis
• Unyango lwendalo lwe-Osteoarthritis
• Ukutya kwi-Osteoarthritis
• Osteoarthritis ezandleni zakho
• I-Osteoarthritis esinqeni sakho
• I-Osteoarthritis emadolweni akho
• Osteoarthritis idolo brace
• Umlomo wesibeleko
• Umqolo osteoarthritis
• Uthintelo lwe-Osteoarthritis
• Umbono we-Osteoarthritis

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni iarthrosis?

I-Osteoarthritis (OA) yeyona meko ixhaphakileyo yokudibanisa (ukuhlala ixesha elide).

Idibeneyo kulapho amathambo amabini ahlangana khona. Iziphelo zala mathambo zigutyungelwe zizicubu ezikhuselayo ekuthiwa ziintlala. Nge-OA, le ntlala yaphuka, ibangele amathambo ngaphakathi edibeneyo adibane. Oku kunokubangela iintlungu, ukuqina, kunye nezinye iimpawu.

I-OA yenzeka rhoqo kubantu abadala, nangona inokwenzeka nakubantu abadala nabuphi na ubudala. I-OA ikwabizwa ngokuba sisifo esidibeneyo sokudibana, isifo samathambo esiqaqambayo, kunye nesifo samathambo sokunxiba.

Isizathu esiphambili sokukhubazeka, i-OA ichaphazela ngaphezulu e-United States. Nantsi yonke into ekufuneka uyazi nge-OA, ukusuka kunyango ukuya kuthintelo nokunye.

Osteoarthritis Oonobangela

I-OA ibangelwa ngumonakalo odibeneyo. Lo monakalo unokuqokelelana ngokuhamba kwexesha, yiyo loo nto iminyaka yobudala sesinye sezizathu eziphambili zomonakalo odibeneyo okhokelela kwi-osteoarthritis. Umdala wena, ngakumbi ukunxiba kunye neenyembezi onazo kumalungu akho.

Ezinye izinto ezibangela umonakalo odibeneyo zibandakanya ukulimala kwangaphambili, njenge:

• iqhekeza eliqwengiweyo
• amalungu adibeneyo
• ukwenzakala kwemisipha

Babandakanya ukungalungelelani ngokudibeneyo, ukutyeba kakhulu kunye nokuma kakubi. Izinto ezithile zomngcipheko, ezinje ngembali yosapho kunye nesini, zonyusa umngcipheko we-osteoarthritis. Jonga ezona zinto zixhaphakileyo ze-OA.

Osteoarthritis kunye nentlala

I-Cartilage yinto enzima, i-rubbery eguquguqukayo kwaye ithambile kunethambo. Umsebenzi wayo kukukhusela ukuphela kwamathambo ngokudibeneyo kwaye uwavumele ukuba ahambe ngokulula ngokuchasene.

Xa intlala iqhekeka, la maziko eethambo ayavuleka kwaye abe rhabaxa. Oku kunokubangela iintlungu ngaphakathi kwendibaniselwano, kunye nokucaphuka kwizicubu ezijikelezileyo. Intlala eyonakeleyo ayinakuzilungisa. Kungenxa yokuba intlala ayiqulathanga nayiphi na imithambo yegazi.

Xa intlala iphela ngokupheleleyo, isikhuseli sokubambisa esibonelelayo siyanyamalala, sivumele unxibelelwano lwethambo. Oku kunokubangela iintlungu eziqatha kunye nezinye iimpawu ezinxulumene ne-OA. Nantsi enye into ekufuneka uyazi malunga ne-cartilage, amalungu, kunye ne-osteoarthritis.

Iimpawu ze-Osteoarthritis

I-OA inokwenzeka nakweyiphi na indibaniselwano. Nangona kunjalo, iindawo ezichaphazeleka kakhulu emzimbeni zibandakanya:

• izandla
• iincam zeminwe
• amadolo
• isinqe
• umgudu, ngokuqhelekileyo entanyeni okanye ngaphantsi

Iimpawu eziqhelekileyo ze-osteoarthritis zibandakanya:

• intlungu
• ukuthamba (ukungonwabi xa ucinezela kwindawo leyo ngeminwe yakho)
• ukuqina
• ukudumba

Njengoko i-OA iqhubela phambili, iintlungu ezinxulunyaniswa nayo zinokuba namandla ngakumbi. Ixesha elingaphezulu, ukudumba kwindawo edibeneyo kunye neyingqongileyo nayo inokwenzeka. Ukuqonda iimpawu zokuqala ze-OA kunokukunceda ukuba ulawule ngcono imeko.

I-osteoarthritis enamandla

I-OA yimeko eqhubela phambili enezigaba ezintlanu, ukusuka kwi-0 ukuya kwi-4. Inqanaba lokuqala (0) limela indibaniselwano eqhelekileyo. Isigaba 4 simele i-OA enzima. Asinguye wonke umntu one-OA oya kuthi aqhubele phambili ukuya kwinqanaba lesine. Le meko ihlala izinza ixesha elide ngaphambi kokufikelela kweli nqanaba.

Abantu abane-OA eqatha banolahleko olubanzi okanye olupheleleyo lwe-cartilage kwilungu elinye okanye nangaphezulu. Ukuxubana kwethambo nethambo okunxulunyaniswa noku kunokubangela iimpawu ezinzima ezinje:

• Ukwanda kokudumba kunye nokudumba. Inani le-synovial fluid ngaphakathi kwendibaniselwano linokunyuka. Ngokwesiqhelo, olu lwelo lunceda ukunciphisa ukungqubana ngexesha lokuhamba. Nangona kunjalo, kumanani amakhulu, kunokubangela ukudumba ngokudibeneyo. Amaqhekeza e-cartilage aqhekekileyo nawo angadada ngaphakathi kwe-synovial fluid, eyonyusa iintlungu kunye nokudumba.
• Ukwanda kwentlungu. Unokuziva iintlungu ngexesha lemisebenzi, kodwa naxa uphumle. Unokuziva ukonyuka kwinqanaba leentlungu zakho njengoko imini iqhubeka, okanye ukudumba okungaphezulu kumalungu akho ukuba ubasebenzisile kakhulu imini yonke.
• Uluhlu olwehlisiweyo lokuhamba. Usenokungakwazi ukuhamba ngokunjalo, ngenxa yokuqina okanye iintlungu kumalungu akho. Oku kunokwenza kube nzima ukonwabela imisebenzi yemihla ngemihla ebikade isiza ngokulula.
• Ukungazinzi ngokudibeneyo. Amalungu akho angazinza. Umzekelo, ukuba une-OA ebukhali emadolweni akho, unokufumana ukutshixa (ukungabikho kwentshukumo ngesiquphe). Unokufumana ukubhabha (xa idolo liphuma), elinokubangela ukuwa kunye nokwenzakala.
• Ezinye iimpawu. Njengoko ilunga liqhubeka nokudinwa, ubuthathaka bemisipha, amathambo kunye nokukhubazeka ngokudibeneyo kunokubakho.

Umonakalo odibeneyo odalwe yi-OA enzima awunakubuyiselwa, kodwa unyango lunokunceda ukunciphisa iimpawu. Funda yonke into oyifunayo malunga ne-osteoarthritis ephezulu.

I-Osteoarthritis vs i-rheumatoid arthritis

I-OA kunye ne-rheumatoid arthritis (RA) yabelana ngeempawu ezifanayo kodwa iimeko zahluke kakhulu. I-OA yimeko eguqukayo, oko kuthetha ukuba iyonyusa ubukrakra ngokuhamba kwexesha. I-RA, kwelinye icala, kukuphazamiseka komzimba.

Abantu abaneRA banezixokelelwano zokhuselo lomzimba ezenze impazamo kwimigca ethambileyo ejikeleze amalungu ukuze ibe sisoyikiso emzimbeni, ibangele ukuba ihlasele loo ndawo. Olu lindi luthambileyo, olubandakanya i-synovial fluid, ibizwa ngokuba yi-synovium. Njengoko amajoni omzimba eqala ukuhlaselwa, ulwakhiwo lwangaphakathi kolwelo luyenzeka, lubangele ukuqina, iintlungu, ukudumba kunye nokudumba.

Ukuba awuqinisekanga ukuba loluphi uhlobo lwearthritis onalo, ukubheja kwakho okuhle kukuthetha nogqirha wakho. Kodwa unokwenza uphando lwakho. Fumana umahluko phakathi kweRA ne-OA.

Ukuxilongwa kwe-Osteoarthritis

I-OA ihlala sisifo esikhula kancinci ekunokuba nzima ukusichonga de siqale ukubangela iimpawu ezibuhlungu okanye eziyekisayo. I-OA yasekuqaleni ihlala ichongwa emva kwengozi okanye esinye isiganeko esibangela ukwaphuka okufuna iX-reyi.

Ukongeza kwii-X-ray, ugqirha wakho unokusebenzisa i-MRI ukuskena i-OA. Olu vavanyo lokucinga lusebenzisa amaza erediyo kunye nomazibuthe ukwenza imifanekiso yamathambo kunye nezicubu ezithambileyo.

Olunye uvavanyo lokuqonda isifo lubandakanya uvavanyo lwegazi ukulawula ezinye iimeko ezibangela iintlungu ezidibeneyo, ezinje ngeRA. Uhlalutyo lwamanzi oludibeneyo lungasetyenziselwa ukumisela ukuba isifo okanye isifo ngunobangela oyintloko wokudumba. Jonga ezinye iimvavanyo ezisetyenziselwa ukufumanisa isifo samathambo.

Unyango lweOsteoarthritis

Unyango lwe-OA lujolise kulawulo lweempawu. Uhlobo lonyango oluya kukunceda kakhulu luya kugqitywa ubukhulu becala lweempawu zakho kunye nendawo ezihlala kuyo. Rhoqo, utshintsho kwindlela yokuphila, amayeza e-over-the-counter (OTC), kunye namayeza ekhaya aya kuba nakho ukubonelela ngesiqabu kwiintlungu, ukuqina, kunye nokudumba.

Unyango lwasekhaya kunye notshintsho kwindlela yokuphila ye-OA kubandakanya:

Zilolonge

Umsebenzi womzimba womeleza izihlunu ezijikeleze amalungu akho kwaye unokunceda ukunciphisa ukuqina. Cwangcisa ubuncinci imizuzu engama-20 ukuya kwengama-30 yokuhamba komzimba, ubuncinci yonke imihla. Khetha imisebenzi ethambileyo, enefuthe eliphantsi, njengokuhamba okanye ukuqubha. I-Tai chi kunye neyoga zinokuphucula ubhetyebhetye ngokudibeneyo kunye noncedo lolawulo lweentlungu.

Thenga iimethi zeyoga.

Ukuhla ukusinda

Ukutyeba kakhulu kunokubeka uxinzelelo kumalungu akho kwaye kubangele iintlungu. Ukuchitha iiponti ezingaphezulu kunceda ukunciphisa uxinzelelo kunye nokunciphisa iintlungu. Ubunzima obusempilweni bunokunciphisa umngcipheko kwezinye iingxaki zempilo, ezinjengesifo seswekile kunye nesifo sentliziyo.

Ukulala ngokwaneleyo

Ukuphumla izihlunu zakho kunokunciphisa ukudumba kunye nokudumba. Yiba nobubele kuwe kwaye ungagqithisi. Ukulala ngokwaneleyo ebusuku kunokukunceda ukuba ulawule iintlungu ngokufanelekileyo.

Ubushushu kunye nonyango olubandayo

Unokuzama ukushisa okanye unyango olubandayo ukuze ukhulule iintlungu kunye nokuqina. Faka isicinezelo esibandayo okanye esishushu kumalungu abuhlungu imizuzu eli-15 ukuya kwengama-20 amatyeli aliqela ngemini.

Olu qheliselo lunokunceda ukuthintela umda weempawu zakho kunye nokuphucula umgangatho wobomi. Uluhlu olupheleleyo lonyango lwe-OA, funda ngakumbi apha.

Uqheliso lwe-osteoarthritis

Ukuzilolonga ngobumnene kunokuba luncedo kakhulu kubantu abane-OA, ngakumbi ukuba unokuqina okanye iintlungu emadolweni, esinqeni, okanye emqolo. Ukolula kunokunceda ukuphucula ukuhamba kunye noluhlu lokuhamba.

Njengaso nasiphi na isicwangciso sokuzivocavoca, jonga nogqirha wakho ngaphambi kokuqala, ukuqinisekisa ukuba yindlela efanelekileyo yokwenza into kuwe. Ukuba ukuzolula ukuzilolonga kufumana ukukhanya okuluhlaza, zama ezi zinto zine zokunyanga kwamathambo.

Amayeza eOsteoarthritis

Kukho inani leentlobo ezahlukeneyo zamayeza e-OA anokunceda ukubonelela ngeentlungu okanye ukudumba. Ziquka:

• Iintlungu zomlomo. I-Tylenol (i-acetaminophen) kunye nezinye izinto zokunciphisa iintlungu zinciphisa iintlungu kodwa azidumbisi.
• Iintlungu eziphambili. Ezi mveliso ze-OTC ziyafumaneka njengezikhrim, iigels kunye neepatches. Banceda ukunciphisa indawo edibeneyo kwaye banokubonelela ngentlungu, ngakumbi kwiintlungu zesifo se-arthritis.
• Ii-NSAID (iziyobisi ezichasayo ezingasebenziyo). Ii-NSAID ezinje ngeAdvil (ibuprofen) kunye neAleve (naproxen) zinciphisa ukudumba kunye nentlungu.
• ICymbalta. Ugqirha wakho unokumisela i-anti-depressant Cymbalta (duloxetine) ukuba ungabikho kwilebula ukunceda ukubonelela ngeentlungu ze-OA.
• ICorticosteroids. La mayeza amiselweyo ayafumaneka kwifom yomlomo. Banokunikwa ngenaliti ngqo kwilungu.

Ugqirha wakho unokucebisa ukuba uzame izisombululo ze-OTC njengomgca wokuqala wokhuselo. Funda ngakumbi malunga ne-OTC kunye nokhetho lonyango lwe-osteoarthritis.

Unyango lwendalo lwe-Osteoarthritis

Olunye unyango kunye nokuxhaswa kunokunceda ekunciphiseni iimpawu ezifana nokuvuvukala kunye nentlungu edibeneyo. Ezinye izongezo okanye amayeza anokunceda ukubandakanya:

• oyile yentlanzi
• iti eluhlaza
• ijinja

Ivenkile yeoyile yeentlanzi.

Thenga iti eluhlaza.

Olunye ukhetho lwezonyango lubandakanya:

• ukutshiza
• ulungiso lwenyama
• unyango lokuthambisa

Olunye ulungiso lunokuya ngokuthatha iibhafu zetyuwa ye-Epsom ukusebenzisa uxinzelelo olushushu okanye olubandayo.

Kufuneka uxoxe nogqirha wakho nayiphi na imifuno okanye izongezo oziqwalaselayo ngaphambi kokuba uzisebenzise. Oku kuya kunceda ukuqinisekisa ukuba zikhuselekile kwaye zisebenza kakuhle, kwaye aziyi kuphazamisa amanye amayeza owathathayo. Unomdla kunyango lwendalo lwendalo lwe-OA? Nantsi into esebenzayo.

Ukutya kwi-Osteoarthritis

Akukho kuphazamiseka kokutya okunempilo, kodwa ukuba unayo i-OA, ukutya kunye nesondlo kubaluleke kakhulu.

Okokuqala, uya kufuna ukugcina ubunzima bakho kwinqanaba eliqhelekileyo ukunciphisa uxinzelelo olungadingekile kumalungu akho.

Kukwakho nengcebiso yokuba ezinye iintlobo ze-OA, ezinje nge-osteoarthritis yedolo, zisabela kakuhle kukutya okunee-flavonoids, eziyizondlo ezifumaneka kwiziqhamo nakwimifuno. Kwakhona, ii-antioxidants ezifumaneka kwiziqhamo nakwimifuno zinokunceda ekulweni iiradicals zasimahla eziveliswa kukudumba. Ii-radicals zasimahla ziimolekyuli ezinokubangela ukonakala kweseli.

Ukutya okusemgangathweni ophezulu kunokunceda ukubonelela ngoncedo kwiimpawu ze-OA ngokunciphisa ukudumba kunye nokudumba. Ukutya ukutya okuphezulu koku kulandelayo kunokuba luncedo kakhulu:

• ivithamin C
• ivithamin D
• beta-carotene
• I-omega-3 fatty acids

Ukonyusa ukutya kwakho okunezinto ezichasayo kuya kunceda, nako. Jonga ezinye izizathu kunye neendlela zokutya kakuhle ngelixa uhlala ne-OA.

Osteoarthritis ezandleni zakho

I-Osteoarthritis inokuchaphazela indawo enye okanye ezininzi zezandla zakho. Ezi ndawo zihlala zibandakanya iingcebiso zeminwe, idolo eliphakathi lomnwe ngamnye, ilunga elidibanisa isithupha kunye nesihlahla, kunye nesihlahla uqobo. Amalungu achaphazelekayo achaza ikakhulu iimpawu ezenzekayo. Ezi zimpawu zihlala zibandakanya:

• ukuqina
• intlungu
• ukudumba
• bomvu
• ubuthathaka
• ingxaki yokuhambisa iminwe yakho
• Uluhlu oluncitshisiweyo lokuhamba
• isandi sokungqubeka xa uhambisa iminwe yakho
• ingxaki yokubamba okanye ukubambelela kwizinto

Abasetyhini bathambekele ngakumbi kwi-OA esandleni kunamadoda, kwaye bahlala beyifumana besebancinci. Isandla se-OA sinokuba nefuthe elikhulu kubuchule bakho bokwenza imisebenzi enxulumene nokuphila kwemihla ngemihla. Nangona kunjalo, unyango olususela kutshintsho lwendlela yokuphila ukuya kutyando lunokunceda. Funda ngakumbi malunga ne-OA ezandleni kunye nendlela yokuyinyanga.

I-Osteoarthritis esinqeni sakho

I-OA inokwenzeka kwisinqe esinye okanye zombini. Ngale ndlela yahlukile kwiRA, edla ngokwenzeka esinqeni zombini ngaxeshanye.

I-Hip OA yimeko ethe chu yokuwohloka. Abantu abaninzi bafumanisa ukuba bayakwazi ukulwa iimpawu zabo iminyaka emininzi ngokusebenzisa amayeza, umthambo, kunye nonyango lomzimba. Ukuxhaswa, njengeentonga, kunokunceda.

Ukuba imeko iya isiba mandundu, inaliti ye-steroid, amanye amayeza, okanye utyando lunokunceda ukubonelela ngoncedo. Olunye unyango lunokunceda, kwaye ubuchwepheshe obutsha busondele. Nantsi into ekufuneka uyazi malunga neendlela ezininzi zonyango lwe-OA ye-hip.

I-Osteoarthritis emadolweni akho

Njenge-hip OA, i-OA yamadolo inokwenzeka kwelinye okanye emadolweni omabini. Ubudala, i-genetics, kunye nokwenzakala emadolweni konke kunokudlala indima kwi-OA yedolo.

Iimbaleki ezigxila kuphela kumdlalo omnye owenza isindululo esibanzi, esiphindaphindayo, njengokubaleka okanye intenetya, banokuba semngciphekweni omkhulu we-OA. Kwangokunjalo, ukuba ulandela uhlobo olunye kuphela lomsebenzi womzimba, oku kunokusebenzisa izihlunu ezithile kwaye usebenzise ezinye, kubangele ubuthathaka kunye nokungazinzi edolweni. Ukutshintsha imisebenzi yakho kunceda ekusebenzeni amaqela ahlukeneyo emisipha, ukuvumela zonke izihlunu ezijikeleze idolo lakho ukuba zomelezwe.

Unyango lwe-OA yamadolo luxhomekeke kwinqanaba lemeko. Funda ngamanqanaba e-OA emadolweni nendlela aphathwa ngayo umntu ngamnye.

Osteoarthritis idolo brace

Ukunxiba izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana edolweni kunokuba lolona nyango lungeloloncedo lokwenza i-OA. I-Brace inokunciphisa ukudumba kunye noxinzelelo. Banokunyusa uzinzo emadolweni ngokutshintsha ubunzima bakho kude nendawo eyonakeleyo yedolo lakho. Oku kuvumela ukushukumiseka okungaphezulu.

Kukho iintlobo ezininzi zamadolo. Ezinye zisenokuba zilungele wena, kwaye ezinye ziyafumaneka kwi-OTC. Ugqirha wakho unokucebisa ukuba uzame iintlobo ezahlukeneyo zebraki kwimisebenzi eyahlukeneyo. Fumanisa ukuba loluphi uhlobo lwe-brace ye-OA yakho.

Umlomo wesibeleko

I-OA yomlomo wesibeleko ikwabizwa ngokuba yintamo ye-OA okanye njenge-spondylosis yomlomo wesibeleko. Yimeko enxulumene nobudala echaphazela ngaphezulu kweepesenti ze-85 zabantu ngaphezulu kweminyaka yobudala engama-60. Iyenzeka kumadoda nakwabafazi.

Umqolo wesibeleko ubekwe entanyeni kwaye iqulethe amalungu omzimba. La malungu anceda ukugcina ukuguquguquka emqolo, ukuvumela uluhlu olupheleleyo lokuhamba. Xa i-cartilage ejikeleze amalungu e-facet eqala ukuphela, iziphumo ze-OA yomlomo wesibeleko.

I-OA yomlomo wesibeleko ayisoloko ibangela iimpawu. Ukuba iyenzeka, iimpawu zinokubakho ukusuka kubumnene ukuya kubunzima kwaye zibandakanya:

• iintlungu egxalabeni lakho, ezantsi ingalo yakho, okanye kwiminwe yakho
• ubuthathaka bemisipha
• ukuqina entanyeni yakho
• intloko, ikakhulu ngasemva kwentloko yakho
• ukubetha okanye ukuba ndindisholo phantsi kweengalo okanye imilenze

Ngamaxesha athile, iimpawu ezinobuzaza zinokubakho, njengokulahleka kwesinyi okanye ukulawula amathumbu, okanye ilahleko eseleyo. Jonga umngcipheko kunye nokhetho kunyango lwe-OA yomlomo wesibeleko.

Umqolo osteoarthritis

Ukuba unentlungu emva, unokuba ne-spinal osteoarthritis. Le meko ichaphazela amalungu omzimba abekwe kumqolo osezantsi nasemva kweempundu. Ubudala kunye nokwenzakala komqolo zombini zizinto ezinokubakho kwi-OA yomqolo. Abasetyhini kunokwenzeka ngakumbi kunamadoda ukufumana le meko. Abantu abatyebe kakhulu, okanye imisebenzi yabo ifuna ukuhlala phantsi kunye nokuhlala, banokuba semngciphekweni omkhulu.

Iimpawu zomqolo we-OA zinokwahluka ngokobunzima. Ziquka:

• ukuqina okanye ukuthamba kumalungu omqolo wakho
• ubuthathaka, ukuba ndindisholo, okanye ukubetha ezingalweni okanye emilenzeni
• Uluhlu oluncitshisiweyo lokuhamba

Kubalulekile ukunikela ingqalelo kwezi mpawu. Ukuba ishiywe inganyangwa, i-OA yomqolo inokuba mandundu, ibangele iimpawu ezibi kakhulu kunye nokukhubazeka. Funda ngakumbi malunga ne-OA yomqolo.

Uthintelo lwe-Osteoarthritis

Unokuba nemingcipheko ye-OA ongenakuyilawula, njengofuzo, ubudala, kunye nesini. Kodwa eminye imingcipheko inokulawulwa, kwaye ukuyilawula kunokunceda ukunciphisa umngcipheko we-OA.

Ezi ngcebiso zilandelayo zinokukunceda ulawule umngcipheko ophantsi kolawulo lwakho:

• Xhasa umzimba wakho. Ukuba ungumbaleki okanye umthambo ozilolonga, qiniseka ukuba uyawukhathalela umzimba wakho. Nxiba izixhaso zemidlalo kunye nezihlangu ezinciphisa ifuthe emadolweni akho. Qiniseka ukuba uyayitshintsha imidlalo yakho, ukuze zonke izihlunu zakho zifumane ukuzilolonga, hayi izihlunu ezifanayo ngalo lonke ixesha.
• Jonga ubunzima bakho. Gcina isalathiso sobunzima bomzimba wakho (BMI) kuluhlu olufanelekileyo ukuphakama kwakho kunye nesini.
• Gcina ukutya okusempilweni. Yitya uluhlu lokutya okusempilweni, ugxile kwimifuno kunye neziqhamo.
• Phumla ngokwaneleyo. Nika umzimba wakho ithuba elaneleyo lokuphumla nokulala.

Ukuba unesifo seswekile, ukulawula iswekile esegazini lakho kunokunceda ekulawuleni umngcipheko we-OA. Jonga ukuba ungawulawula njani na umngcipheko wakho kwaye uncede ukuthintela i-OA.

Umbono we-Osteoarthritis

I-OA yimeko enganyangekiyo engenalo unyango, kodwa ngonyango, umbono ulungile. Musa ukungahoyi iimpawu zentlungu edibeneyo kunye nokuqina. Ngokukhawuleza uthetha nogqirha wakho, ngokukhawuleza unokufumana ukuxilongwa, uqale unyango, kwaye uphucule umgangatho wobomi. Nasi isizathu sokuba ungadinga ukubona i-rheumatologist.