Ukuhlala kweNtlalontle kunye ne-Psoriatic Arthritis: Izinto ezili-10 zokuzama

Umxholo

• 1. Iiklabhu zeencwadi
• 2. Iimuvi
• 3. Uhamba elunxwemeni
• 4. Ukuzilolonga emanzini
• 5. Imidlalo yeBhodi
• 6. I-yoga ethambileyo
• 7. Ukuzithandela
• 8. Khwela ibhayisekile yakho
• 9. Fumana ukuhlangana kwendawo
• 10. Joyina uluntu oluku-intanethi
• Yise kude

Ushwankathelo

I-Psoriatic arthritis (i-PsA) inokuba nefuthe elikhulu kubomi bakho boluntu, kodwa kukho iindlela zokoyisa imiceli mngeni. Kusenokwenzeka ukuba usafuna ukunqanda izinto ezinokucaphukisa amalungu akho okanye zibangele ukuvutha, kodwa kusekho izinto ezininzi onokuzama ngazo. Xa une-PsA, zombini umthambo kunye nomsebenzi wentlalontle ubalulekile kwimpilo yakho yomzimba kunye neemvakalelo.

Nazi izinto ezili-10 onokuthi uthathe inxaxheba ngokukhuselekileyo kwi-PsA.

1. Iiklabhu zeencwadi

Ukuba uyakuthanda ukufunda, iklabhu yencwadi yeyona ndlela ifanelekileyo yokulungisa ukubhalwa kwakho ngelixa uhlala eluntwini. Ungayilungisa iklabhu yakho yencwadi nangayiphi na indlela ongathanda ngayo.

Umzekelo, rhoqo kwiiveki ezimbalwa unokutshintsha uhlobo. Okanye, unokuza noluhlu lweencwadi kwaye wonke umntu athathe ivoti ukuba yeyiphi incwadi ekufuneka uyifundile ngokulandelayo. Dibana neklabhu yakho yencwadi ukuze nixoxe ngencwadi kwaye nigqibe ngokutya okulula okusempilweni.

2. Iimuvi

Wonke umntu uyayithanda imovie elungileyo. Ungabukela iimovie kwindawo yemidlalo yeqonga okanye kwinduduzo yekhaya lakho. Ukubukela uxwebhu olushukumisayo lokucinga kunye nabahlobo abambalwa ikwayindlela efanelekileyo yokubonelela ngokuzonwabisa kunye nokuvuselela ingxoxo efanelekileyo.

3. Uhamba elunxwemeni

Ukuhamba kunokunceda iimpawu zakho. Isitshixo kukunamathela kwimithambo enefuthe eliphantsi ekulula ukuba kuyo kumalungu akho kodwa ube uhambisa umzimba. Ukuvezwa lilanga ngexesha lemisebenzi yangaphandle kungonyusa imveliso ye-vitamin D, enokuba luncedo kwi-psoriasis. Qiniseka ukuba ujonge ixesha lakho elangeni kwaye usebenzise i-sunscreen xa kufuneka njalo.

Ukuhamba elunxwemeni yeyona ndlela ifanelekileyo yokufumana umoya omtsha ngaphandle ngelixa uzilolonga kwindawo ezolisayo. Thatha ikhefu xa ufuna njalo. Konwabele ukutshona kwelanga kunye nomhlobo wentsebenzo entle yoluntu.

4. Ukuzilolonga emanzini

Ukuqubha kunye nokuzivocavoca emanzini kunokuqinisa umqolo wakho, amagxa kunye nesinqe. Ngapha koko, le mithambo ilungile yokusebenza komzimba nethambeka elilula kumalungu.

Ukuhamba nje emanzini kubeka uxinzelelo emzimbeni wakho, kwaye ungayenza nomhlobo wakho okanye uthathe iklasi kwindawo yakho yokuzivocavoca yendawo. Qiniseka ukuba uvavanya ukuba amanzi ane-chlorine ayakukhathaza na ulusu lwakho ukuba une-psoriasis flare-up.

5. Imidlalo yeBhodi

Ubusuku bebhodi yomdlalo weveki yindlela entle yokucela umngeni kwingqondo yakho kwaye uchithe ixesha nabahlobo bakho. Kukho imidlalo emininzi onokukhetha kuyo.

Ukongeza kwisibonelelo sokuqonda kunye nenkumbulo, ukwabelana ngokuhleka kunye nokuzonwabisa nabanye kunokukhuthaza uvelwano nemfesane kunye nokubonelela ngempilo yengqondo.

6. I-yoga ethambileyo

Thatha iklasi yeyoga kunye nomhlobo okanye ezimbini ukonakalisa kunye nokuhamba. I-Yoga ikwayindlela entle yokwakha ubhetyebhetye kunye namandla. Khetha iklasi yeyoga emnene ejolise ekuphefumlweni nasezibonakalisweni ezilula, kwaye ungazityhali kakhulu.

Ukuba uziva ukhululekile, xelela umyaleli ngaphambi kwexesha ukuba unemeko echaphazela amalungu akho kwaye ukhetha imeko ephantsi.

7. Ukuzithandela

Amavolontiya yindlela entle yokuphuma endlwini, wenze into elungileyo, kwaye wenze abahlobo abatsha. Zininzi iindawo kwindawo ohlala kuyo apho unokuvolontiya khona, kubandakanya iibhanki zokutya, iikhitshi zesuphu, kunye neendawo zokuhlala izilwanyana.

Unokukhetha nokuvolontiya kwi-National Psoriasis Foundation (NPF) ukuqhubela phambili umsebenzi wabo wokufumana unyango. Cinga ukunceda kwiminyhadala ye-NPF yendawo, enje ngokuhamba kunye nokubaleka, okunyusa imali yokuxhasa uphando. Okanye, unokuba ngumcebisi kwabanye nge-PsA, kwaye ubancede balawule imeko yabo ngokwabelana ngolwazi lwakho.

Ukuba ujonge ukubandakanyeka nangakumbi, unokuba ngummeli woluntu wezifo ze-psoriatic. La mavolontiya asebenza njengonxibelelwano phakathi kwabaphandi, i-NPF, kunye noluntu.

8. Khwela ibhayisekile yakho

Ukukhwela ibhayisekile yakho kukuzilolonga okunempembelelo esezantsi ekwakulula kumalungu. Ngapha koko, ukuhamba ngebhayisikile kuvumela amalungu akho ukuba ahambe ngokuhamba ngokupheleleyo. Oku kuvelisa ulwelo oluninzi lwe-synovial oluthambisa amalunga akho, ngenxa yoko ushukuma ngokulula ngakumbi usuku lonke.

Khetha iindlela ezithe tyaba okanye izitrato kwaye ubambe umhlobo emva kwemini ngokukhwela ngokulula.

9. Fumana ukuhlangana kwendawo

Fumana umhlangano wendawo odibanisa nabantu ababelana ngezinto ezifanayo kunye nokunciphisa umzimba. Unokucwangcisa iminyhadala yolonwabo efikeleleke kuye wonke umntu. Eminye imizekelo ibandakanya ubugcisa kunye nemisebenzi yezandla, ukubona umdlalo we-baseball kunye, ukuya kukhenketho olufutshane, okanye ukudlala umdlalo wekhadi.

Jonga iiwebhusayithi ezinje ngeMeetup.com okanye iisayithi zemithombo yeendaba ezinje nge-Facebook ukunxibelelana nokukhulisa ubuhlobo kunye nabani na ochaphazelekayo yi-PsA.

10. Joyina uluntu oluku-intanethi

Kwiintsuku xa udiniwe kakhulu ukuba ungashiya indlu, usenokuhlala ngokwasentlalweni ngokujoyina uluntu olukwi-intanethi. Elona lizwe likhulu lenkxaso yoluntu kwi-intanethi kubantu abachaphazeleke yi-psoriasis kunye ne-PsA yiTalkPsoriasis.org, exhaswa yi-NPF.

Yise kude

I-PsA inokuhlala ikwenza uzive ngathi awunakuthatha inxaxheba kuyo nayiphi na imisebenzi yasekuhlaleni. Kodwa kusekho izinto ezininzi zokuzonwabisa kunye neziganeko onokukhetha kuzo. Kuya kufuneka uguqule ezimbalwa ukuze ubeke uxinzelelo kumalungu akho, kodwa ungonwaba nabahlobo bakho kwaye uphile ubomi obonwabileyo nobusempilweni.