Ukuvimbela I-Arthritis: Yini Ongayenza?

-Delile

• Yidla izinhlanzi
• Lawula isisindo sakho
• Ukuzivocavoca umzimba
• Gwema ukulimala
• Vikela amalunga akho
• Bonana nodokotela wakho

Ungagwema kanjani amalunga achy

Awukwazi njalo ukuvimbela isifo samathambo. Ezinye izimbangela, njengokukhula kweminyaka, umlando womndeni, nobulili (izinhlobo eziningi zesifo samathambo zivame kakhulu kwabesifazane), zingaphandle kolawulo lwakho.

Kunezinhlobo ezingaphezu kuka-100 ezahlukene zesifo samathambo. Izinhlobo ezintathu eziyinhloko i-osteoarthritis (OA), i-rheumatoid arthritis (RA), ne-psoriatic arthritis (PsA). Uhlobo ngalunye lukhula ngokuhlukile, kepha konke kubuhlungu futhi kungaholela ekulahlekelweni ngumsebenzi nokukhubazeka.

Kunemikhuba embalwa enempilo ongazijwayeza ukunciphisa ingozi yokuba namalunga abuhlungu njengoba ukhula. Iningi lalemikhuba - njengokuvivinya umzimba nokudla ukudla okunempilo - ivikela nezinye izifo, futhi.

Yidla izinhlanzi

Izinhlanzi ezithile zicebile ngama-omega-3 fatty acids, amafutha anempilo e-polyunsaturated. Ama-Omega-3 anezinzuzo eziningi zezempilo, futhi anganciphisa ukuvuvukala emzimbeni.

Ucwaningo ku-Annals of the Rheumatic Diseases luthole ukuthi abesifazane abadla izinhlanzi njalo bangaba sengozini ephansi yesifo samathambo. UMnyango Wezolimo wase-United States (USDA) uncoma ukuthi kudliwe inhlanzi ephezulu kuma-omega-3s - njenge-salmon, i-trout, i-mackerel, ne-sardine - kabili ngesonto. Izinhlanzi ezibanjwa endle zivame ukunconywa kunezinhlanzi ezifuyiwe.

Lawula isisindo sakho

Amadolo akho kufanele asekele isisindo somzimba wakho. Ukukhuluphala ngokweqile noma ukukhuluphala kungabathinta kakhulu. Uma nje unamakhilogremu ayi-10 ukhuluphele, amandla emadolweni akho njengoba uthatha isinyathelo ngasinye enyuka ngamakhilogremu angama-30 kuye kwangama-60, ngokusho kukaJohn Hopkins.

Abesifazane abakhuluphele cishe cishe baphindwe kane amathuba okuthola i-knee osteoarthritis kunabesifazane abanesisindo esinempilo. Ukudla nokuvivinya umzimba kungasiza ukuletha isisindo sakho ebangeni elinempilo.

Ukuzivocavoca umzimba

Ukuzivocavoca umzimba akuthathi nje kuphela ingcindezi yesisindo eseqile emajoyintini akho, kepha futhi kuqinisa imisipha ezungeze amalunga. Lokhu kuyabasimamisa futhi kungabavikela ekugqashukeni okwengeziwe.

Ukuze wandise izinzuzo zohlelo lwakho lokuzivocavoca, enye imisebenzi ye-aerobic njengokuhamba noma ukubhukuda ngokuzivocavoca okuqinisayo. Futhi, engeza kokunye ukunweba ukugcina ukuguquguquka kwakho nobubanzi bokuhamba.

Gwema ukulimala

Ngokuhamba kwesikhathi, amalunga akho angaqala ukuguga. Kepha uma ulimaza amalunga akho - ngokwesibonelo, ngenkathi udlala imidlalo noma ngenxa yengozi - ungalimaza uqwanga futhi ulibangele liguge ngokushesha okukhulu.

Ukugwema ukulimala, hlala usebenzisa imishini yokuphepha efanele ngenkathi udlala imidlalo, futhi ufunde izindlela ezifanele zokuvivinya umzimba.

Vikela amalunga akho

Ukusebenzisa amasu afanele lapho uhleli, usebenza, futhi uphakamisa kungasiza ukuvikela amalunga ezinkingeni zansuku zonke. Isibonelo, phakamisa ngamadolo nezinqe - hhayi emuva - lapho ucosha izinto.

Phatha izinto eduze komzimba wakho ukuze ungafaki ubunzima obuningi ezihlakaleni zakho. Uma kufanele uhlale isikhathi eside emsebenzini, qiniseka ukuthi umhlane, imilenze nezingalo zakho kusekelwa kahle.

Bonana nodokotela wakho

Uma uqala ukuthuthukisa isifo samathambo, bheka udokotela wakho noma i-rheumatologist. Ukulimala kwesifo samathambo kuvame ukuqhubekela phambili, okusho ukuthi uma ulinda isikhathi eside ukuthola ukwelashwa, ukubhujiswa okungaphezulu kungenzeka enhlanganweni.

Udokotela wakho angakwazi ukuphakamisa ukwelashwa noma izindlela zokuphila ezinganciphisa intuthuko yesifo samathambo futhi zilondoloze ukuhamba kwakho.