Iindlela ezili-15 zokulwa nokudinwa kwamathambo nge-Psoriatic

Umxholo

• Ushwankathelo
• 1. Chonga izinto ezikubangela ube neengxaki
• 2. Cwangcisa izikhumbuzo zamayeza
• 3. Zilolonge rhoqo
• 4. Bukela indlela otya ngayo
• 5. Musa skimp kwi umatrasi wakho
• 6. Bambelela kwindlela yokuphumla yokulala
• 7. Nyanga ezinye iimeko
• 8. Nciphisa uxinzelelo
• 9. Cinga ngamayeza ongezelelweyo
• Cwangcisa ixesha lakho lokuphumla
• 11. Cela uncedo
• 12. Jonga amanqanaba e-vitamin D
• 13. Cinga ngonyango
• 14. Zama isixhobo sokuhamba
• 15. Khangela kwizincedisi zentsimbi
• Yise kude

Ushwankathelo

Ukulawula i-psoriatic arthritis kungadinisa ngokwakho, kodwa kwabanye abantu, ukudinwa okungapheliyo luphawu olungaqwalaselwanga kwimeko.

Olunye uphononongo lubonisa ukuba uninzi lwabantu abaneemeko zesikhumba baxela ukuba banokudinwa okulingeneyo ukuya kuthi xhaxhe, ngelixa ama-25 eepesenti efumana amanqanaba amabi okudinwa.

I-Psoriatic arthritis ibhalwe ngokudumba okuchaphazela amalungu kunye nolusu. Ukukhathala kunokubangelwa kukudumba uqobo, kodwa kunokuba sisiphumo sezinye iingxaki, kubandakanya:

• iintlungu ezingapheliyo
• ianemia
• ukunciphisa ukomelela komzimba
• ukutyeba kakhulu
• ifibromyalgia
• imiba yokulala
• isifo seswekile
• unxunguphalo kunye noxinzelelo

Ukuba uvuka rhoqo kusasa ngaphandle kwamandla, Nazi iingcebiso ezimbalwa ezilula zokukufumana usuku lonke.

1. Chonga izinto ezikubangela ube neengxaki

Ukuchonga izinto ezinokubangela kunokuba ngumceli mngeni, kodwa ukufumana unobangela wokudinwa kunokukunceda ufezekise isisombululo. Ukukhathala kunokubangelwa yimithombo emininzi, kubandakanya:

• ukutya
• okusingqongileyo
• imo
• inqanaba loxinzelelo
• iipateni zokulala

Inokudibanisa uninzi lwezi zinto.

Gcina irekhodi ebhaliweyo okanye elektroniki yokudinwa kwakho ukuchonga unobangela. Rekhoda inqanaba lakho lokukhathala yonke imihla kunye nento oyityileyo, xa uvukayo, xa uye kulala, kunye nayo nayiphi na imisebenzi oyenzileyo ngala mhla.

Oku kunokukunceda ufumane unobangela wokudinwa kunye nezinye iimpawu. Umzekelo, unokuziva ukhathele emva nje kokuba uthathe amayeza akho, okanye mhlawumbi uziva udiniwe emva kokutya iswekile okanye ideri.

Ngelixa kungangabikho mpendulo, eli sisiqalo esihle.

2. Cwangcisa izikhumbuzo zamayeza

Iintlungu kunye nokudumba okuvela kwi-psoriatic arthritis kunokuba negalelo ekudinweni.

Kusenokwenzeka ukuba uthathe amayeza kagqirha ukugcina imeko yakho iphantsi kolawulo. Abantu abaninzi abaphila ne-psoriatic arthritis ingxelo yokunciphisa ukudinwa xa bethatha amayeza e-psoriatic arthritis.

Kubalulekile ukuthatha amayeza akho kwishedyuli kwaye ungaphoswa nayiphi na idosi. Cwangcisa isikhumbuzi kwifowuni yakho ukuba uthathe amayeza akho ngexesha elifanelekileyo yonke imihla.

Thetha nogqirha wakho ukuba iziphumo ebezingalindelekanga zibangela ukuba uphephe ukuthatha amayeza akho. Ugqirha wakho unokufuna ukukutshintshela kwenye eyahlukileyo.

3. Zilolonge rhoqo

Ingabonakala ngathi iyaphikisana, kodwa ukuzilolonga kubalulekile ukuze ungadinwa.

Ukuzivocavoca kuphucula impilo yakho kwaye kunceda ukwandisa ubunzima bakho bomzimba, amandla kunye nokuguquguquka. Oku kunokukunika amandla owafunayo.

Ukukhawuleza kwe-endorphin onamava kuyo ngexesha lokuzilolonga nako kungabuphucula umgangatho wobomi bakho, kunye nokulala kwakho. Cwangcisa imizuzu engama-30 yokuzivocavoca ngosuku - nokuba kukuhamba nje ngokukhawuleza.

Qiniseka ukuba uhlala u-hydrated ngexesha nasemva kokuzivocavoca, njengoko ukungabikho kwamanzi emzimbeni kunokubangela ukuba ufihle.

4. Bukela indlela otya ngayo

Indlela otya ngayo idlala indima enkulu kwindlela oziva ngayo. Ukutya okuphezulu kwiziqhamo, imifuno, ukutya okuziinkozo, amafutha asempilweni yindlela efanelekileyo. Zama ukunqanda ukutya okwenziweyo kunye neswekile.

Izifundo zibonisa ukuba ukhetho oluthile lokutya lunokunceda ukunciphisa ubunzima beempawu ze-psoriatic arthritis, kuquka ukukhathala.

Eminye imizekelo yokutya okunokunciphisa ukudumba zezi:

• ezo zinee omega-3 ezinamanqatha, ezifana nesalmon, ityhuna, amandongomane, ioyile yomnquma kunye neflakisi
• ezo zininzi kwii-antioxidants, ezinje ngeziqhamo ezimibalabala kunye nemifuno, itshokholethi emnyama, iti kunye nekofu
• iinkozo zizonke, ezifana nehabile kunye nerayisi emdaka

Ibhodi yezonyango ye-National Psoriasis Foundation ikwakhankanye ukongezwa kwe-vitamin D kunokunceda abantu abane-psoriasis okanye i-psoriatic arthritis.

5. Musa skimp kwi umatrasi wakho

Ukuba umatrasi wakho awukhululekanga, ubuthongo bakho buya kuba sengxakini. Uchitha malunga neyesithathu yosuku lwakho ebhedini. Ukutyala imali kumatrasi olungileyo kunokwenza umahluko kwihlabathi xa kufikwa kwi-psoriatic arthritis.

6. Bambelela kwindlela yokuphumla yokulala

Ukulala kakuhle ebusuku kubalulekile ekulweni nokudinwa. Ukuzihlaziya ebusuku kunokumisela impumelelo.

Zama ukuhlamba ngokufudumeleyo ukunciphisa iintlungu zakho ngokudibeneyo busuku ngabunye ngaphambi kokulala. Ukuba kunokwenzeka lala uvuke ngexesha elifanayo yonke imihla.

Nazi ezinye iingcebiso malunga nokulala okunempilo:

• Gwema utywala, i-nicotine kunye ne-caffeine.
• Gcina igumbi lakho lokulala lipholile kwaye limnyama.
• Cima ikhompyuter, iselfowuni, kunye nezikrini zeTV ngaphambi kokulala.
• Gcina i-elektroniki ngaphandle kwegumbi lokulala.
• Gwema ukutya okukhulu ngaphambi kokulala

7. Nyanga ezinye iimeko

Abantu abaninzi abane-psoriatic arthritis banezinye iimeko zempilo, ezinje ngesifo seswekile, i-anemia, ukuqaqanjelwa sisisu, ukudakumba, okanye ixhala. Ezi meko zinokuba ngunobangela wokudinwa kwakho, okanye zisenokwenza mandundu.

Thetha nogqirha wakho kwaye uqiniseke ukuba ufumana unyango olufunayo. Kuxhomekeke kwimeko yakho, banokumisela:

• izongezo zentsimbi ze-anemia
• izixhobo zokulala, ezinje nge-zolpidem (Ambien), yokuphuthelwa
• iivithamini ezininzi zokusilela kwesondlo
• i-antidepressants, efana ne-bupropion (Wellbutrin)
• amayeza eswekile, njenge-metformin okanye i-insulin

8. Nciphisa uxinzelelo

Uxinzelelo lokuba nesifo esinganyangekiyo kunokuba nzima. Inokwenza iimeko zakho zibe mandundu. Kodwa, zininzi iindlela onokuzama ukunciphisa amanqanaba oxinzelelo.

Eminye imisebenzi yomzimba ogqwesileyo enokukunceda ukunciphisa amanqanaba oxinzelelo kubandakanya:

• iyoga
• tai chi
• ukucamngca

Ukuba usenobunzima, zama ukuthetha nomcebisi okanye ingcali yezempilo yengqondo.

9. Cinga ngamayeza ongezelelweyo

Kusenokwenzeka ukuba sele uthatha amayeza ambalwa ukunyanga imeko yakho kwaye unokuba madolw 'anzima ukongeza enye. Iyaqondakala loo nto.

Kodwa ukuba awukwazi ukufumana indlela yokulawula amanqanaba akho okukhathala, unokufumana inzuzo kunyango olonyusa amandla, ngamanye amaxesha abizwa ngokwenza amayeza asebenzayo. Oku kubandakanya:

• i-serotonin reuptake inhibitor (SSRIs) ekhethiweyo, njenge-fluoxetine (Prozac)
• ii-psychostimulants, ezinje nge-modafinil (Provigil)

Buza ugqirha wakho ukuba acebise amayeza. Kuya kufuneka uzame ezimbalwa ngaphambi kokuba ufumane ezisebenzelayo.

Cwangcisa ixesha lakho lokuphumla

Xa uhlala nesifo esinganyangekiyo, ngokuqinisekileyo uya kuziva udiniwe amaxesha ngamaxesha. Unokufumanisa ukuba eyona ndlela yokulawula ukudinwa kukucwangcisa kwimisebenzi yakho yemihla ngemihla.

Ukulala ngokukhawuleza okanye ukulala nje phantsi emini kunokuba yile nto uyifunayo.

Unokucwangcisa ukwenza eyona misebenzi yakho ibalulekileyo xa uhlala unamandla kakhulu. Cinga ukwahlula phakathi umthambo okanye eminye imisebenzi ibe ngamacandelo amafutshane.

11. Cela uncedo

Xa ukudinwa kwakho kungena endleleni, ngamanye amaxesha kuya kufuneka ucele abahlobo okanye amalungu osapho ukuba akuncede ngemisebenzi yemihla ngemihla enjengokusebenza kunye nokhathalelo lwabantwana.

Kuya kufuneka kwakhona ukuba ukulungele ukuthi "hayi" kuxanduva olutsha. Oku akusoloko kulula, kodwa khumbula ukuba ayisiyo nkonzo kuye nakubani na ukuba abonise ukuba udiniwe kakhulu ukuba angathatha inxaxheba. Kufuneka uqale uzikhathalele.

12. Jonga amanqanaba e-vitamin D

Kukho ukudibanisa amanqanaba asezantsi e-vitamin D kunye nokudinwa kunye nokucebisa ngezongezo kunokunceda abantu abaninzi ukudinwa kuphuculwe okunentsingiselo, nangona abanye bephikisa ubungqina bokuba.

Ukufezekisa, kunokuba kufanelekile ukuxoxa ngale nogqirha-kwaye mhlawumbi ukongeza ukutya okumbalwa okunesitayile se-vitamin D kuluhlu lwakho lokuthenga.

13. Cinga ngonyango

Ukudinwa kwe-PSA kunokuza nentlungu engapheliyo, uxinzelelo kunye noxinzelelo-zonke ezo zinto zinokuncedwa ngamanye amaxesha ngokunyanga ngokuziphatha kwengqondo (CBT) okanye ezinye iindlela zokucebisa.

Qaphela ukuba ukufumana i-Therapist efanelekileyo kuwe ngokwakho kungenza umohluko omkhulu. Unokwazi ukufumana ukuthunyelwa kugqirha wakho okanye umntu omthembileyo.

14. Zama isixhobo sokuhamba

Ukuba ukuhambahamba kubonakala ngathi kukuhambisa amandla akho, unokujonga isixhobo sokuhamba njenge-scooter, i-cane, okanye i-walker ukunceda ukuphucula ukuhamba kwakho kunye nokunciphisa ukudinwa.

15. Khangela kwizincedisi zentsimbi

Intsimbi ibalulekile ekusasazeni ioksijini kuwo wonke umzimba wakho kunye namandla emisipha yakho. Ngenxa yokuba i-anemia ingenza ukukhathala kwakho kube kubi, kufanelekile ukuphanda ukuba ufumana isinyithi esaneleyo.

Njengevithamin D, unokuxoxa ngale nogqirha wakho kwaye uthathele ingqalelo ukutshintsha indlela otya ngayo okanye ukongeza izongezo zentsimbi kwirejimeni yakho yemihla ngemihla.

Yise kude

Ukukhathala luphawu lwe-psoriatic arthritis kwaye kunokuba yenye yezona ngxaki. Ukukhathala kunokwenza iintlungu kunye nokuqina kwakho kube kubi ngakumbi. Intlungu yakho inokukwenza uzive udiniwe ngakumbi, kukhokelela kumjikelo owoyikekayo wokudinwa.

Sebenza nogqirha wakho ukufumanisa ukuba ngaba kukho nawaphi na amayeza ekufuneka uwathathe. Khumbula ukuba ukumisela inkqubo yesiqhelo kunye nokubona iziphumo kungathatha ixesha.

Unokubetha ukudinwa ngokudibanisa okufanelekileyo kunyango kunye notshintsho kwindlela ophila ngayo.