Izixazululo Zasekhaya Ezi-6 Ze-Psoriatic Arthritis Pain

-Delile

• 1. Ukuzivocavoca okunomthelela ophansi
• 2. Ukudla okunempilo
• 3. Ukuphumula ngokwanele
• 4. Izinto zokuvikela
• 5. Ukuzindla nokucabangela
• 6. Amafutha abalulekile
• Ukudla okudlela endlini

Ukubuka konke

I-Psoriatic arthritis (i-PsA) yisimo esingelapheki esidinga ukuphathwa okuqhubekayo nezici eziningi zokunakekelwa. Udokotela wakho angancoma ukunciphisa izimpawu ezifana nobuhlungu obuhlangene nokuvuvukala ngenhlanganisela yokwelashwa. Ngaphezu kwemithi, kunemisebenzi ongazama kusuka enduduzo yekhaya lakho.

Nanka amakhambi ayisithupha asuselwa ekhaya okudambisa izimpawu zakho ze-PsA.

1. Ukuzivocavoca okunomthelela ophansi

Ungahlanganyela ezinhlotsheni eziningi zokuzivocavoca okunomthelela ophansi ekhaya. Ukuvivinya umzimba uma une-PsA kungasiza ukukhulula amalunga aqinile, kunciphise ukuvuvukala nobuhlungu, kukhulise imizwa yakho, futhi kusize ekulawuleni isisindo.

Ukuhamba endaweni yangakini kungaba yindlela enhle yokuzivocavoca umzimba njalo. Ungalandela futhi ividiyo ye-yoga kusuka enduduzo yegumbi lakho lokuphumula ukuze uhambise umzimba wakho futhi uphumule ingqondo yakho. Okunye ukuzivocavoca okunomthelela ophansi kufaka ukugibela ibhayisikili noma ukujoyina ichibi lendawo ukuyobhukuda.

Yenza okuzwakala kukukhululekile. Udokotela wakho futhi angakweluleka ngokuzivocavoca umzimba okufanele wena ngokuya ngobukhulu bezimpawu zakho.

2. Ukudla okunempilo

Isisindo sakho nokudla kwakho kungaba nomthelela omkhulu ezimpawu zakho ze-PsA. Ukugcina isisindo esinempilo kunganciphisa ingcindezi emajoyintini akho futhi ukudla ukudla okunomsoco kungagcina umzimba wakho uphehlwa ngamavithamini namaminerali afanele.

I-Medical Board yeNational Psoriasis Foundation ukuthi labo abakhuluphele ngokweqile noma abakhuluphele banciphise isisindo ngokudla ukudla okunciphise ikhalori. Ibhodi libuye lisho ukuthi izengezo zikavithamini D zingasiza kulabo abane-PsA.

Nazi izindlela ezimbalwa zokugcina ukudla okunempilo nge-PsA:

• Yidla ukudla okuhlukahlukene okubandakanya izithelo, imifino, namaprotheni. Ungadla ama-carbohydrate namafutha, kepha cabanga ukuwadla ngokulinganisela.
• Faka i-omega-3 fatty acids ekudleni kwakho ukunciphisa ukuvuvukala.
• Yidla ukudla okulwa nokuvuvukala nokunothile kwe-antioxidant nezithako ezifana nemifino enamaqabunga, i-broccoli, ama-blueberries, ne-turmeric. Ungafaka i-turmeric ekuphekeni kwakho noma uyithathe njengesengezo.
• Gwema ukudla ushukela noma usawoti omningi.
• Gwema i-gluten uma unesifo se-celiac noma ukuzwela kwe-gluten.
• Gwema ukudla ukudla noma ukuphuza okuphuza izimpawu zakho noma ukuphazamisa imithi yakho.

3. Ukuphumula ngokwanele

Ukunakekela umzimba wakho uma une-PsA kubandakanya ukuphumula ngokwanele. Kufanele ushiye indawo esimisweni sakho sansuku zonke sesikhathi esiphansi namakhefu ukugwema ukukhathala. Ubuhlungu nokuvuvukala kungaba nomthelela ekukhathaleni, kanye nemithi oyiphuzayo ngesimo sakho.

Unganquma ukuthatha ikhefu lokuphumula phakathi kwamabhulokhi womsebenzi, noma uvivinye umzimba izikhathi ezimbalwa ngosuku isikhathi esifushane kunokugcwalisa amahora ngamahora ngomkhiqizo. Ukuba nendawo emnandi yokuphumula ekhaya lakho kungenza amakhefu akho akhange kakhulu.

4. Izinto zokuvikela

Ungahle uthande ukusebenzisa amadivayisi ahlukahlukene wokuvikela ekhaya lakho ukukhulula ingcindezi nobunzima emajoyintini akho. Lokhu kungakusiza uqedele imisebenzi yakho eminingi yansuku zonke.

Ukugqoka izinsimbi zokwakha izinsimbi kanye nezinsimbi kunganciphisa ukungakhululeki futhi kuvikele umzimba wakho lapho uhambahamba. Udokotela wakho angancoma okungcono kakhulu kwezidingo zakho.

Setha ihhovisi lakho lasekhaya ukuze likwazi ukwamukela iPSA yakho kangcono. Gcina ukuma kwe-ergonomic engqondweni uma uhlala phambi kwekhompyutha isikhathi eside. Lokhu kungafaka ukuthenga isitulo sehhovisi esintofontofo, ukubeka kabusha i-monitor yakho, noma ukusebenzisa izisekeli zekhibhodi negundane lakho.

Ukuma nezimo ezikhululekile ze-smartphone ne-tablet yakho kungakunciphisa ubunzima ezandleni nasezingalweni zakho uma uzisebenzisa njalo. Ukubamba lawa madivayisi isikhathi eside kungenza amalunga akho aqine futhi angakhululeki.

Ekugcineni, hlomisa ikhishi lakho ngamagajethi enza kube lula ukusetshenziswa emajoyintini akho. Thenga ithuluzi ukukusiza uvule izivalo eziqinile kalula. Lokhu futhi kunganciphisa ubunzima ezandleni nasezandleni zakho.

Ngokwengeziwe, thenga imimese ngezibambo ze-ergonomic bese ushintsha izindwangu zokuwasha ezimanzi ngezipanji ukuze ungasiphakamisi isandla sakho lapho usula phansi imiphezulu ye-countertops.

Udokotela wakho noma uchwepheshe ofana nodokotela ongokomzimba noma osebenzayo angaba nezinye izincomo zezindlela zokwenza ikhaya lakho lihlale kahle.

5. Ukuzindla nokucabangela

Ukuzindla nokucabanga ngezindlela ezimbili zokulwa nengcindezi empilweni yakho nokunciphisa izimpawu ze-PsA. Ukucindezeleka kungasebenza ngezindlela ezimbili uma une-PsA.

Okokuqala, ukucindezeleka kungadala izimpawu zakho. Lokhu kwenzeka ngoba amasosha akho omzimba asabela ngokweqile ekucindezelekeni futhi athumele amakhemikhali amaningi kakhulu emzimbeni wakho ngokuphendula izinga lakho lokucindezeleka. Okwesibili, ukungakhululeki okuvela ezinkampanini zakho kungakubangela ukucindezeleka futhi kuthinte impilo yakho yengqondo.

Ungathola ukuthi ukuzindla kusiza ekunciphiseni ukucindezeleka empilweni yakho, futhi ungakwenza njalo ekhaya. Ukuzindla kukusiza ukuthi wehlise ingqondo yakho futhi ulawule imizwa nemicabango yakho. Ungathola isikhungo sokuzindla ukukusiza ufunde inqubo, noma ungasebenzisa uhlelo lokusebenza ku-smartphone yakho ukukusiza ukukuqondisa ngesikhathi sokuzijwayeza kwakho.

Ukucabangela uhlobo oluthile lokuzindla olungasiza ekucindezelekeni kanye nobuhlungu. Ukuzijwayeza ukucabanga kwengqondo kuyinqubo yokwehlisa ingqondo yakho futhi unake okwenzekayo ngaphakathi nangaphandle komzimba wakho. Ungajwayeza ukucabanga ngemizuzu engu-15 ngokuhlala phansi, uvala amehlo akho, futhi ugxile ekuphefumuleni kwakho.

6. Amafutha abalulekile

Ukusetshenziswa kwamafutha abalulekile kungasiza ekunciphiseni izimpawu ze-PsA, noma kunjalo kudingeka ucwaningo olwengeziwe ukuthola ukusebenza kwazo. Ungasebenzisa amafutha abalulekile nge-aromatherapy noma ufake amafutha abalulekile ezintweni ozozisebenzisa ngqo esikhunjeni.

Amafutha abalulekile e-lavender angathuthukisa imizwa yakho futhi akusize ngokuvuvukala nobuhlungu. I-Eucalyptus, isinamoni, ne-ginger kucatshangwa ukuthi kunezimpawu zokulwa nokuvuvukala.

Qiniseka ukuthi uhlala uhlaziya amafutha abalulekile ngaphambi kokuwasebenzisa. Faka amaconsi ambalwa kuwo ngamanzi ku-diffuser noma uwaxube ngoyili wesiphathi ongenaphunga njengamafutha kakhukhunathi aqhekekile noma uwoyela wejojoba.

Sebenzisa amafutha abalulekile ngokuqapha ngoba angadala ukusabela okungekuhle. Khumbula ukuthi amafutha abalulekile awalawulwa yi-Food and Drug Administration ngakho-ke ikhwalithi yawo iyahluka.

Ukudla okudlela endlini

Ukuphatha i-PsA kubandakanya okungaphezu kokuthatha nje imithi. Kunezindlela eziningi onganakekela ngazo izimpawu zakho ngaphandle kokushiya ikhaya lakho, kusuka ekucindezelekeni ngokuzindla uye ekudleni ukudla okunempilo. Qiniseka ukuthi ukhuluma nodokotela wakho uma uhlangabezana nobuhlungu obukhulu obungapheli ngemithi nokuzinakekela.