Izeluleko Zokuzivocavoca Nezokuzivocavoca ze-Psoriatic Arthritis

-Delile

• 1. Ukuzifudumeza
• 2. Ukuhamba
• 3. Ukuqeqeshwa kwesisindo
• 4. Ukuvivinya umzimba
• 5. Ukubhukuda
• 6. Pholisa umoya
• Okunye ukuzivocavoca umzimba
• Lapho ukuzivocavoca kubuhlungu
• Ukudla okudlela endlini

I-Psoriatic arthritis nokuzivocavoca umzimba

Ukuzivocavoca umzimba kuyindlela enhle yokulwa nobuhlungu obuhlangene nokuqina okubangelwa yi-psoriatic arthritis (PsA). Yize kunzima ukucabanga ukuzivocavoca lapho usezinhlungwini, ukwenza uhlobo oluthile lokuzivocavoca kuzosiza.

Akudingeki ukuba kube nzima, futhi awufuni ukwenza noma yini engahle ikhulise izimpawu zakho. Ukuzivocavoca okunomthelela ophakeme kunezela ingcindezi emajoyintini akho, kepha izivivinyo ezilula, ezinomthelela omncane zingathuthukisa ukunyakaza futhi zinciphise ukuqina.

Ukuvivinya umzimba njalo kungasiza ekunciphiseni ukucindezeleka futhi kuthuthukise umuzwa wenhlalakahle. Okubalulekile ukuthi uqaphele inqubo yakho yokuzivocavoca futhi ulalele izimpawu zomzimba wakho.

Uma umusha ekuzivocavoca umzimba, noma nje ubuyela kukho, qala ngento elula bese wakha kancane. Khuluma nodokotela wakho ngaphambi kokuqala inqubo entsha. Bangakunika iziphakamiso ezithile zokuqalisa noma banikeze izeluleko ngokuthi imiphi iminyakazo okufanele uyigweme.

Nawa amathiphu ayisithupha wokuzivocavoca ukunciphisa izimpawu ze-PsA.

1. Ukuzifudumeza

Ukuzifudumeza ngaphambi kwanoma yiluphi uhlobo lokuzivocavoca kungavimbela kokubili ubuhlungu nokulimala. Kubaluleke kakhulu uma une-arthritis.

Ukwelula yingxenye ebalulekile yokufudumala futhi kungavikela imisipha namalunga womabili. Ukwelulwa kungabandakanya ukubamba isikhundla imizuzwana eyi-15 kuye kwengama-30. Kungabandakanya ukwelula okunamandla, okusebenzayo futhi kugcina umzimba wakho unyakaza ngenkathi uzelula, njengemibuthano yesinqe.

Gxila ekunwebekeni okungafaki umthelela omkhulu emajoyinini akukhathaza kakhulu, kodwa qiniseka ukuthi welula izindawo ezinenkinga ukugwema izinhlungu nokulimala okuqhubekayo.

Akukona nje kuphela ukuthi ukunweba kungakusiza uvikele ukulimala, kungakhuphula izinga lokusebenza kwakho kanye nemiphumela oyithola ekusebenzeni kwakho.

2. Ukuhamba

Ukuhamba kungumsebenzi ovivinyayo futhi weqiniso onomthelela omncane. Uma isifo samathambo sithinta izinyawo zakho, qiniseka ukuthi ugqoka izicathulo ezilingana kahle, unikeze ukwesekwa okuhle, futhi ungazincishi izinzwane zakho. Futhi ungathola ama-insoles akhethekile wokuvikelwa okungeziwe.

Thatha uhambo lwemizuzu engama-20 usuku ngalunye noma engeza uhambo olufushane lapho ungakhona. Ukwengeza ukuhamba enkambisweni yakho yansuku zonke:

• Khetha indawo yokupaka ekude kakhulu uhambe ibanga elengeziwe.
• Sukuma uzungeze ikhaya lakho noma igceke lakho izikhathi eziningana ngosuku.
• Thatha indlela ende futhi ungeze kuzinyathelo ezimbalwa lapho kungenzeka.
• Hamba uzungeze ibhulokhi noma usebenzise umshini wokunyathelisa.

Njengoba uhamba, naka ukuthi uwahambisa kanjani amalunga akho. Ngeza ukunyakaza okungeziwe lapho ungakhona. Hambisa amalunga athintekile ngokusemandleni awo kaningana ngosuku.

3. Ukuqeqeshwa kwesisindo

Imisipha enamandla isiza ukuxhasa amalunga, nokuqeqeshwa kwesisindo kungasiza ukugcina imisipha yakho iqinile futhi iphilile.

Hlela inhloso yokuqinisa izivivinyo izikhathi ezimbalwa ngesonto noma ngalo lonke olunye usuku. Uzofuna ukunikeza imisipha yakho ukuphumula phakathi kwezinsuku zokuzivocavoca.

Izibonelo zokuqeqeshwa kwesisindo ezizuzisa i-psoriatic arthritis zifaka:

• ubambe isisindo esingamakhilogremu ayi-5 uqonde ngqo emzimbeni wakho kubude bengalo
• ukubulawa kwabantu okunesisindo ongasiphatha
• squats namaphaphu
• Ama-Pilates

Yeka ukuqeqeshwa ngamandla izinsuku ezimbalwa uma uba nokuvuvukala noma ubuhlungu. Buza nodokotela wakho ngaphambi kokuqala kabusha uma kuqhubeka ukudala inkinga.

Uma okwamanje uhlangabezana nobuhlungu be-arthritis, sebenzisa izivivinyo ze-isometric ukuqinisa imisipha yakho ngokuyiqinisa ngaphandle kokuhambisa amalunga.

4. Ukuvivinya umzimba

Kungakhathaliseki ukuthi unesifo samathambo noma cha, ukuzivocavoca nge-aerobic kuhle enhliziyweni yakho. Ithuthukisa impilo ejwayelekile futhi inyusa amazinga wamandla. Ukuvivinya umzimba nge-aerobic nakho kuyasiza ekulawuleni isisindo, nakho okusiza ukunciphisa ingcindezi emajoyintini.

Kunezindlela eziningi ezimnandi zokuzivocavoca nge-aerobic, njenge:

• ukuhamba ngamandla
• ukuhamba ngebhayisikili
• ukubhukuda
• kusetshenziswa imishini ekweqanda
• i-aerobics yamanzi
• tai chi
• usebenzisa umshini wokugwedla

Uma ungazange usebenze muva nje, qala kancane. Khulisa kancane isivinini sakho nesikhathi sokuzivocavoca uze ukwenze cishe imizuzu engama-20 kuye kwengu-30, kathathu ngesonto. Uma amalunga akho engakwazi ukusingatha lelo banga lesikhathi, lihlukanise libe yizigaba zemizuzu eyi-10 usuku lonke.

5. Ukubhukuda

Enye indlela emnandi yokuzivocavoca ukushaya ichibi.

Ukubhukuda kuzivocavoca amanye amalunga akho futhi kuhlinzeka ngomsebenzi we-aerobic. Amanzi asekela amalunga akho asebenza kanzima, futhi kulula ukwenza izivivinyo zemilenze nezengalo echibini. Futhi, ichibi elifudumele lingadambisa ubuhlungu obuhlangene kanye nokuqina kwemisipha.

Izibonelo zokuzivocavoca ezenziwe zaba lula emanzini zifaka:

• Ingalo phambili ifinyelela. Phakamisa eyodwa noma zombili izingalo phezulu phezulu ngangokunokwenzeka, uqale ngezingalo ezifakwe emanzini.
• Imibuthano yengalo. Yenza imibuthano ngezingalo zakho ngaphansi kwamanzi.
• Ukushintshwa kwemilenze. Ukubamba udonga lwechibi ukuze ulinganise uma kunesidingo, jikisa umlenze wakho phambi kwakho bese ubuyela emuva ngemuva kwakho.

Kubantu abaningi abane-PsA, ichibi alizenzi zibe zimbi izinkinga zesikhumba. Kodwa-ke, ungahle uthande ukufaka amafutha okuthambisa ngemuva kokubhukuda ukuze unciphise ukoma kwesikhumba.

6. Pholisa umoya

Ukuphola ngemuva kokuzivocavoca umzimba kungasiza ekuvimbeleni ubuhlungu nokulimala, njengoba nje ukufudumala kungakwenza. Futhi, ukwelula kungaba lusizo phakathi nesikhathi esipholile.

Ukwelula kungakusiza uhlale unezingodo, uvimbele ukuqina okungaholela ekulimaleni ngemuva kokuzivocavoca. Zama ezinye izibonelo zokuphola okuhle, njengoku:

• Lala ngomhlane bese uqondisa umlenze owodwa ngaphezulu kwakho ukuze welule imisipha yakho.
• Umile uqonde, bopha iminwe yakho ngemuva kwakho, uqondise izingalo zakho uphinde uphakamise isilevu sakho ophahleni.
• Donsa isithende sakho sobunxele ku-glute yakho yesobunxele. Bese, shintsha imilenze.

Okunye ukuzivocavoca umzimba

Izindlela zokwelapha ezihambisanayo, njenge-yoga ne-tai chi, zisiza ukukhuthaza ukuxhumana kwengqondo nomzimba. Ukuhamba okuhamba kancane, okunomusa kungathuthukisa ibhalansi nokuxhumana.

Amasu wokuhlushwa nokuphefumula okujulile ahlobene ne-yoga angasiza ekunciphiseni ukucindezeleka. Le mikhuba ivame ukwenziwa kusethingi leqembu, elingakugcina ukhuthazeka.

Eminye imikhuba ehambisanayo efana nokukhopa umuntu nokuzindla kungasiza ekwehliseni ukucindezeleka futhi kukhuthaze ukuphumula.

Lapho ukuzivocavoca kubuhlungu

Noma ngabe yimuphi umsebenzi wakho wokuzikhethela, kungahle kube nezikhathi lapho ungekho kuwo ngokuphelele. Khumbula ukulalela umzimba wakho futhi uthathe izinsuku. Ukuphoqa amalunga avuvukele esenzweni kungaholela ekuqhumeni okubi kakhulu.

Kepha usengazivocavoca izindawo zomzimba ezingazizwa zibuhlungu. Isibonelo, uma izandla zakho zidinga ikhefu, zama ukuhamba noma ukuzivocavoca echibini. Uma izinzwane zakho zibuhlungu, usengakwazi ukusebenzisa izingalo namahlombe akho.

Iphakethe leqhwa lingasiza ukunciphisa ukuvuvukala kwamalunga. Amanye amathiphu afaka:

• Faka isicelo semizuzu eyishumi njalo emahoreni ambalwa, kodwa ungafaki iqhwa ngqo esikhunjeni sakho.
• Sebenzisa iphakethe leqhwa eliboshwe ngethawula.
• Vumela okungenani ihora elilodwa phakathi kwamaphakethe e-ice.

Uma uthola ukuthi i-icing yenza i-arthritis ibe yimbi kakhulu, cela udokotela ukuthola ezinye izincomo.

Ubuhlungu obuhlala ngaphezu kwamahora ambalwa ngemuva kokuzivocavoca bungakhombisa ukuthi ucindezela kakhulu. Thatha kube lula ngokuzayo ngenkathi usebenza kuze kufike ekuzivocavoca okunzima kakhulu.

Ubuhlungu bemisipha buzobonakala kakhulu lapho uqala uhlobo olusha lokuzivocavoca umzimba. Ngenkathi izokwehla njengoba isikhathi siqhubeka, okunye ukukhathazeka lapho ukuzivocavoca kuyinto ejwayelekile. Kwesinye isikhathi kuzothatha amahora angama-24 kuye kwangama-48 ukuzwa ubuhlungu, nokuyinto ejwayelekile.

Ukudla okudlela endlini

Ukunyakaza kuhle emzimbeni wakho, kodwa uzofuna ukukhetha izivivinyo ezilula emajoyintini. Okubaluleke kakhulu, khetha imisebenzi oyithandayo, ngakho-ke kungenzeka ukuthi unamathele kuyo.

Uma unezinhlungu ezihlanganisiwe ezilinganayo kuya kwezilukhuni ngenkathi uzivocavoca, yeka ngokushesha. Lokhu kungaba uphawu lokuvuvukala ejoyintini, okungadala ukulimala okuhlangene.

Uma uhlangabezana nobuhlungu obuphakathi nendawo obungapheli emahoreni angama-24 ngemuva kokuvela nokwelashwa kwasekhaya, thintana nodokotela wakho ukuze uqiniseke ukuthi akukho monakalo ohlangene.