I-Rheumatoid Arthritis: Indlela yokuLawula ukuqina kwasekuseni

Umxholo

• 1. Ceba kwangaphambili
• 2. Zilolonge ebhedini
• 3. Betha iishawari
• 4. Beka isomisi ukuze sisebenze
• 5. Yitya isidlo sakusasa esimnandi
• 6. Zisa ubushushu
• 7. Hambisa umzimba wakho yonke imihla
• 8. Musa ukuxinezeleka, cela uncedo

Olona phawu luxhaphakileyo nolubalaseleyo lwe-rheumatoid arthritis (RA) kukuqina kwentsasa. Iingcali zeRheumatologists zijonga ukuqina kwasekuseni okuhlala ubuncinci iyure uphawu oluphambili lweRA. Nangona ukuqina kuhlala kukhulula kwaye kuhamba, kungathatha ixesha.

Nazi izinto ezisibhozo onokuzenza ukuze unciphise ukuqina kwasekuseni.

1. Ceba kwangaphambili

Thatha iintlungu okanye amayeza okulwa nokudumba iyure ngaphambi kokuba uphume ebhedini kusasa. Gcina i-snack encinci ecaleni kwebhedi yakho ukuze ungathathi iyeza kwisisu esingenanto. Njengoko ulungiselela ukulala ebusuku, setha iwotshi ye-alamu yakho kangangeyure ngaphambi kwexesha lakho eliqhelekileyo lokuvuka. Qinisekisa ukubeka ezi zinto zilandelayo kwindawo yakho yokulala ebusuku:

• idosi yamayeza eentlungu
• iglasi yamanzi
• isibini sabaqhekezi abetyiwa ngetyuwa

Xa ialam ikhala ekuseni, sukuvuka. Ginya nje amayeza eentlungu kunye namanzi amaninzi. Yitya iityuwa ukunceda ukukhusela isisu. Emva koko, setha kwakhona ialam yakho ngexesha lakho eliqhelekileyo lokuvuka.

Phola. Phefumla. Vumela ukuba utyibilike kancinci uye kulala.

2. Zilolonge ebhedini

Ngexesha lokukhala kwealam, amayeza entlungu kufuneka ukuba asebenza. Kodwa sukuvuka okwangoku. Yolula ngobunono kwaye wenze ezinye iindlela zokunyakaza. Kuya kunceda ukufudumeza izihlunu zakho zokulala kwaye ukhulule la malungu adibeneyo.

Ngelixa usesephantsi kwezembozo, lala ngomqolo. Yolula umzimba wakho wokuqala kuqala, uhambise amalungu akho ngobunono kuluhlu oluhle lokuhamba. Okokuqala, vula intloko yakho kwicala, ukhulule intamo yakho. Emva koko wolula la malungu alandelayo, kuqala kwelinye icala uze kwelinye:

• izandla
• izihlahla
• iingqiniba
• amagxa

Emva koko yenza okufanayo ngamalungu emzimbeni wakho osezantsi:

• iinzwane
• amaqatha
• amadolo
• isinqe

Yolula kwaye uhambise amalungu akho kangangoko unakho, ngokucotha nangobunono. Xa amalungu akho eziva eqinile kwaye ebuhlungu, kuya kufuneka uphakame.

3. Betha iishawari

Ukuhlamba ngamanzi ashushu okanye ishawari yenye yeendlela ezilungileyo zokunceda ukomeleza ukuqina kwasekuseni. Ubushushu bubangela ukuba igazi ligudle umphezulu wolusu. Ibhafu efudumeleyo okanye ishawa iya kugungxula kwaye ifudumeze amalungu akho apha endleleni.

Ebhafini, zama i-10- ukuya kwi-20 yemizuzu efudumeleyo. Qhubeka nokushukumisa ngobunono kwaye usebenzise amalungu akho. Massage kubo ngendwangu yokuhlamba. Kwishawari, ukuba unentloko yeshawa ephathwa ngesandla, yisa isitshizi ekuthambiseni amalungu, kunye namalungu abuhlungu. Hlala ixesha elaneleyo ukuze ulungele ukufudumala.

4. Beka isomisi ukuze sisebenze

Ngaphambi kokuba unxibe usuku, pop iimpahla zakho kwindawo yokomisa imizuzu emihlanu. Sebenzisa eyona ndawo iphambili yokushisa. Emva koko hamba wenze ikofu yakho, uthele isiriyeli yakho, okanye ubeke iqanda ekubiliseni.

Xa kukhala isomisi, thatha iimpahla zakho ezishushu uzinxibe. Ubushushu obuvela kwisomisi buyaphola kwaye buya kunceda ukukhulula amalungu akho aqinileyo, achy.

5. Yitya isidlo sakusasa esimnandi

Intsasa ilapha kwaye ubaleka ungenanto. Umzimba wakho udinga ipetroli!

Ukutya isidlo sakusasa esilula kodwa esinesondlo kunokunceda ukunciphisa ukuqina kwasekuseni. Iqanda okanye iyogathi ene thowusti yengqolowa epheleleyo, okanye isitya sokutya okuziinkozo okushushu okanye kubanda okusanhlamvu okugcweleyo ngobisi okanye isosi. Naluphi na olu khetho luya kunika umzimba wakho amandla awadingayo ukuze uqalise.

Njengesifo sokuzimela, i-RA yenza ukuba umzimba wakho uhlasele amalungu ayo. Umzimba wakho uyazikhusela kolunye uhlaselo kwaye uhlala ulungisa umonakalo kolu hlaselo. Ke qala usuku lwakho ngesidlo sakusasa esisempilweni. Iya kunceda umzimba wakho ukuze usebenze kakuhle.

6. Zisa ubushushu

Ukufudumeza iisalves okanye into yokuthambisa inokunceda ukunciphisa amalungu aqine, abuhlungu Massaged kulusu ngaphezulu kwendibaniselwano, imfudumalo iyangena kwaye ingahlala ixesha elide.

Iingxowa zamalaphu ezizaliswe lilayisi engaphekwanga, iimbotyi, okanye ezinye izinto eziphilayo zenza iipakethe zobushushu ezoyikekayo. Zap isikhwama okomzuzu okanye kwi-microwave ukuze ushushu. Ubushushu kufuneka buhlale ubuncinci imizuzu engama-30. Iipads zokufudumeza ngombane zisebenza kakuhle, nazo.

Ukuba iofisi yakho iyabanda, isifudumezi esincinci esibekwe ngobuchule phantsi kwedesika yakho sinokukunceda ukunciphisa ukuqina kwasekuseni.

7. Hambisa umzimba wakho yonke imihla

IRA inokwenza umthambo ube nzima. Xa indibaniselwano idubulekile, inokwenzakalisa kakhulu kangangokuba ingade ihanjiswe. Kwakhona kulula ukugqithisa umzimba xa uziva ulungile, kunokubangela ukuvutha okusha. Ke sithini isitshixo? Sukuba noxinzelelo lwamalungu abuhlungu, kodwa zama ukuhambisa zonke ezinye.

Ukuhamba imizuzu eli-15 okanye engama-20 ngosuku komeleza izihlunu ezixhasa amalungu akho. Ukolula kunye nokuhambisa amalungu akho ngokwenza umthambo olula, omnene, wokuhamba-hamba kunceda ukuzigcina zingangqineki kwaye zibuthathaka.

Ukugcina umzimba wakho womelele kwaye womelele kunokunciphisa ixesha elithathayo ukukhulula ukuqina kunye nokuhamba kusasa.

8. Musa ukuxinezeleka, cela uncedo

Iintsasa zihlala zixakekile. Kodwa xa amalungu akho eqinile kwaye ebuhlungu, kunokuba nzima ngakumbi. Ke qhubeka: Cela uncedo kusapho lwakho okanye kubahlobo. Unokumangaliswa yindlela abonwabe ngayo kukunceda.

Kwaye okokugqibela, khumbula. Yenza ixesha lakho rhoqo kusasa, yonke imihla, kwaye ujonge ukufunda ukucamngca njengendlela yokunciphisa uxinzelelo. I-rheumatoid arthritis sisifo esibi, esibuhlungu. Ukunciphisa uxinzelelo lokujongana nokuma, yeka kwaye ujonge ekuphefumleni rhoqo nangoko.