Uxinzelelo luchaphazela njani iRheumatoid Arthritis?

Umxholo

• Uxinzelelo kunye neRA
• Ukuthetha nogqirha wakho
• Ufuna nini uncedo
• Ulawulo loxinzelelo kunye nonyango
• Iingcebiso zokulawula uxinzelelo
  
• Ukulawula iRA
• Yintoni imbonakalo?

Ushwankathelo

Uxinzelelo lunokuphazamisa impilo yakho ngeendlela ezininzi. Ingumngcipheko wesifo senhliziyo kwaye ingakhokelela kwintloko kunye neengxaki ngokulala kwakho. Uxinzelelo lunokuba yingozi ngakumbi xa unesifo samathambo (RA). I-RA sisifo sokuzimela, imeko apho amajoni omzimba ahlasela izicwili ezisempilweni.

Kubantu abane-RA, uhlaselo lwethishu esempilweni lubangela ukonakala kwimigca yamalungu akho, ngakumbi amalungu asezandleni naseminwe yakho. Iimpawu zeRA azisoloko zikhona. Endaweni yoko, bahlala bevutha ngamanye amaxesha. Uxinzelelo sisizathu esixhaphakileyo sokwenzakaliswa kweRA RA.

Uxinzelelo kunye neRA

Unxibelelwano phakathi koxinzelelo kunye neRA luchongiwe kwizifundo ezininzi. Uhlalutyo lwezifundo ezili-16, ezipapashiweyo, zafumanisa ukuba:

• Uxinzelelo luthanda ukwenza ukuba RA ibe mandundu.
• Abantu abane-post-traumatic stress disorder (PTSD) banomngcipheko ophezulu wokukhula kwe-RA kunye nezinye izifo ezizimele.
• Abantu abanamava okonzakala ebuntwaneni kunokwenzeka ukuba babe nezifo zamathambo.

Abaphandi baqaphele ukuba uninzi lwezifundo bezincinci, kwaye ezinye zixhomekeke kulwazi oluzixelayo oluvela kubathathi-nxaxheba. Le micimbi iphakamisa imibuzo malunga nokuthembeka kwezifundo. Nangona kunjalo, abaphandi bagqiba kwelokuba kusekho ukubonakala konxibelelwano olomeleleyo phakathi koxinzelelo kunye nomngcipheko wokuba ne-RA.

Uphando luhlalutyiwe kolunye uphononongo kwiArthritis Research & Therapy lubone ukuba:

• Imicimbi yoxinzelelo ihlala iphambi kokuqala kweRA.
• Uxinzelelo oluphezulu lunxulunyaniswa nembono encinci ye-RA.
• Abantu abane-RA banokuba novakalelo ngakumbi kwimithombo ethile yoxinzelelo, ebizwa ngoxinzelelo.

Ukuthetha nogqirha wakho

Ukulawula uxinzelelo kunokudlala indima ebalulekileyo kulawulo lweRA. Ngexesha elizayo xa uthetha nogqirha wakho, yabelana ngezinye zezinto ebomini bakho ezibangela uxinzelelo. Ugqirha wakho unokuba neengcebiso malunga nendlela yokulawula uxinzelelo kunye noxinzelelo.

Ugqirha wakho unokukwazi ukukuthumela kumgqirha ophumeleleyo ekuncedeni abantu abaphila neemeko ezingapheliyo, njengeRA, ukulawula uxinzelelo.

Vulela ugqirha wakho malunga neempawu zakho kunye noxinzelelo ebomini bakho. Cacisa xa uchaza iimpawu zakho:

• Zibangelwa yintoni?
• Zihlala ixesha elingakanani?
• Yintoni enceda ukukhulula iimpawu zakho?
• Uziva phi iintlungu?

Kuya kufuneka uthethe nogqirha wakho malunga nokulawula ezinye izinto ezinokubangela ukuvuleka komlilo, njengokuxhalaba kakhulu, ukulala kakubi, okanye isifo, njengomkhuhlane.

Ufuna nini uncedo

Ukuba uyakwazi ukulawula i-RA yakho ngamayeza kunye nokukhetha indlela yokuphila, unokufuna kuphela ukubona ugqirha wakho ukuze akuvavanye rhoqo. Ukuba iimpawu zakho ziyatshintsha okanye ukuba i-flare-ups iya isiba rhoqo okanye iba qatha, jonga ugqirha wakho kungekudala. Musa ukulinda iinyanga ngaphambi kokuqeshwa kwakho okulandelayo.

Gcina ugqirha wakho enolwazi ngempilo yakho. Ukuba uqalile ukuthatha iyeza elitsha kwaye ukrokrela ukuba kuyaphazamisa ukulala kwakho, umzekelo, xelela ugqirha wakho. Ugqirha wakho unokukwazi ukucebisa utshintsho kwinkqubo yakho yesiqhelo okanye isicwangciso sokhathalelo lwempilo esinokuba nefuthe elihle kwimpilo yakho nakulawulo lweRA yakho.

Ulawulo loxinzelelo kunye nonyango

Iingcebiso zokulawula uxinzelelo

1. Zama ukuthintela iimeko ozaziyo ukuba zidala uxinzelelo.
2. Ukulala iiyure ezisixhenxe ukuya kwezisibhozo ngobusuku.
3. Yongeza umthambo oqhelekileyo kwisiqhelo sakho.
4. Bekela bucala ixesha lezinto ozithandayo kunye nokuzihlaziya.
5. Sukuzifaka kwiimvakalelo zakho. Vulela izinto ezikukhathazayo okanye ezibangela uxinzelelo.
6. Sebenza nonyango ukuba awukwazi ukulawula uxinzelelo ngokwakho.

Uxinzelelo kukusabela ngokwasemzimbeni nangokwengqondo kwisikhuthazo. Wonke umntu ufumana uxinzelelo ngamanye amaxesha. Ukuqhuma kwamahomoni avelisiweyo xa ujongene nesoyikiso kudala impendulo "yokulwa-okanye-yokubaleka". Uxinzelelo oluncinci luyinxalenye yobomi obuqhelekileyo, obunempilo. Kodwa uxinzelelo oluninzi okanye ukungakwazi ukumelana noxinzelelo kunokuba yingozi.

Enye indlela yokunciphisa uxinzelelo ebomini bakho kukuphepha iimeko owaziyo ukuba ziya kudala uxinzelelo. Oku kunokuba yinto ephawulekayo njengokuyeka umsebenzi oxinzelelekileyo okanye ukuphela kobudlelwane obubi. Ulawulo lwemihla ngemihla loxinzelelo kunokuthetha ukwenza izinto njengokucima iindaba ukuba ziyabandezeleka, okanye ukuthatha enye indlela eya emsebenzini ukuba ukugcwala kwindlela yakho yesiqhelo kukubangela uxinzelelo.

Ukulawula uxinzelelo, kuyakufuneka uqale ngokuchonga izinto ezibangela uxinzelelo kunye nokucinga ngendlela ezinokuthi zithintelwe okanye zilawulwe njani. Kubantu abaninzi, ukwenza utshintsho kwindlela yokuphila kunokunceda. Iingcebiso ezilungileyo zokunceda uxinzelelo zibandakanya:

• Fumana ubuncinci iiyure ezisixhenxe ukuya kwezisibhozo zokulala okusemgangathweni ubusuku bonke. Ukuba unengxaki yokulala okanye ukulala, xelela ugqirha wakho okanye ubone ingcali yokulala.
• Zilolonge yonke imihla, ukuba kunokwenzeka. Umsebenzi womzimba unokunceda ukunciphisa uxinzelelo kunye nokuphucula imeko yakho.
• Yabelana ngeemvakalelo zakho. Ukuba ufuna uncedo ngeprojekthi emsebenzini okanye unento ekukhathazayo, xelela umntu. Inzondo inokwakha ukuba ugcina izinto ngaphakathi.
• Ukuyekelela xa kufanelekile. Ngamanye amaxesha kuya kufuneka unike kancinci ukunciphisa uxinzelelo kwimeko.
• Phola. Thatha iklasi okanye uthethe nonyango ukuze ufunde iindlela zokuphumla ezinje ngemifanekiso ekhokelwayo, ukucamngca, iyoga, okanye imithambo yokuphefumla.

Unokufumana isiqabu ngokusebenza nonyango okanye umcebisi ngempilo yengqondo kwizicwangciso zokunciphisa uxinzelelo kubomi bakho bemihla ngemihla. Ukunyanga ngokuziphatha kwengqondo (CBT) yindlela esetyenziswa ngokubanzi yokunceda ngoxinzelelo, unxunguphalo, uxinzelelo kunye nezinye iimeko. I-CBT igxile ekutshintsheni indlela ocinga ngayo malunga nemeko ukuze iimvakalelo zakho malunga nemeko kunye nokuziphatha kwakho zitshintshe. Ihlala iyindlela yethutyana yeengxaki ezithile.

Ukulawula iRA

I-RA yimeko engapheliyo. Oko kuthetha ukuba ukulawula iimpawu zakho yinto oya kuyidinga ukuyenza ixesha elide. Iimpawu zakho zinokuphucuka okwethutyana, kuphela ukuba ziphinde ziphinde zivele kwakhona kwixa elizayo.

Enye indlela yokunceda ukuphucula impilo yamalungu akho, kunye nempilo yakho yasemzimbeni nasengqondweni, kukubandakanya i-aerobics eneempembelelo ezisezantsi kunye nokuzivocavoca kokwakha izihlunu kwindlela yakho yesiqhelo. Izihlunu ezinamandla zithatha uxinzelelo kumalungu akho. I-Tai chi, uhlobo lobugcisa bemfazwe obugxininisa kancinci, ukuhamba ngabom kunye nokuphefumla okugxile, kunxulunyaniswa neempawu ezincitshisiweyo zeRA kunye.

Ezinye iingcebiso zokulawula i-RA zibandakanya:

• Ubushushu kunye nonyango olubandayo: Ubushushu bunokunceda ekuthomalaliseni iintlungu kunye nokuphumla kwezihlunu. Ingqele inceda ukunciphisa iintlungu. Buza ugqirha wakho malunga nale rejimeni.
• Ukuqubha okanye i-aerobics yamanzi: Ukuba semanzini kuthatha uxinzelelo kumalungu akho kwaye kunokukunceda uphumle.
• Amayeza: Landela iingcebiso zikagqirha wakho kwiipilisi zentlungu kunye nezifo zokuguqula amayeza (i-DMARDs), enceda ukucothisa ukuqhubela phambili kweRA kunye nokunciphisa ukonakala kumalungu akho. Ii-DMARDs zibandakanya i-methotrexate (Trexall), leflunomide (Arava), kunye nehydrochloroquine (Plaquenil).
• Phumla: Ukuba khange ulale ngokwaneleyo okanye uziva usebenze kakhulu, phumla kwaye uphumle. Oku kunokunceda ukunciphisa uxinzelelo kunye nokuthintela ukuvutha.

Yintoni imbonakalo?

Ukuba ufumanisa ukuba une-RA, imeko yakho yexesha elide ibhetele ukuba uqala unyango kwangoko. Unokuba nakho ukunciphisa umonakalo odibeneyo ukuba uyasebenza kunyango lwakho.

Uyakwenza ngcono ukuba usebenza ngokusondeleyo ne-rheumatologist. Lo ngugqirha ojolise kwiRA kunye nezinye iimeko ezichaphazela amalungu, izihlunu, kunye nemisipha.

Ukuba uhlala neRA ixesha elide kwaye ukrokrela uxinzelelo lwenza ukuba iimpawu zakho zibe mbi, ukufumana uncedo kunokunika isiqabu. Musa ukucinga ukuba lixesha lokufumana isiphatho kwimeko yakho.