Konke Odinga Ukukwazi Nge-Osteoarthritis

-Delile

• Izimbangela ze-osteoarthritis
• I-osteoarthritis noqwanga
• Izimpawu ze-osteoarthritis
• I-osteoarthritis enamandla
• I-osteoarthritis vs. i-rheumatoid arthritis
• Ukuxilongwa kwe-Osteoarthritis
• Ukwelashwa kwe-osteoarthritis
• Ukuzivocavoca umzimba
• Ukwehla kwesisindo
• Ukulala ngokwanele
• Ukwelashwa kokushisa nokubanda
• Ukuzivocavoca kwe-osteoarthritis
• Imithi ye-Osteoarthritis
• Ukwelashwa kwemvelo kwe-Osteoarthritis
• Ukudla kwe-osteoarthritis
• I-osteoarthritis ezandleni zakho
• I-osteoarthritis ezinkalweni zakho
• I-osteoarthritis emadolweni akho
• I-osteoarthritis brace brace
• I-osteoarthritis yomlomo wesibeletho
• Umgogodla wamathambo
• Ukuvimbela i-osteoarthritis
• Umbono we-osteoarthritis

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yini i-osteoarthritis?

I-Osteoarthritis (OA) yisimo esihlangene esivame kakhulu (esihlala isikhathi eside).

Ilunga lapho kuhlangana khona amathambo amabili. Imikhawulo yala mathambo imbozwe izicubu zokuzivikela ezibizwa ngokuthi uqwanga. Nge-OA, lolu uqwanga luyehla, lubangele ukuba amathambo angaphakathi kwilunga ahlangane ndawonye. Lokhu kungadala ubuhlungu, ukuqina, nezinye izimpawu.

I-OA yenzeka kaningi kubantu asebekhulile, yize ingenzeka kubantu abadala banoma yibuphi ubudala. I-OA ibizwa nangokuthi isifo samalunga esiwohlokayo, isifo samathambo esiwohlozayo, nesifo sokuqaqamba kwamalunga okuguga.

Imbangela ehamba phambili yokukhubazeka, i-OA ithinta ngaphezu kwe-United States. Nakhu konke odinga ukukwazi nge-OA, kusuka ekwelashweni kuya ekuvimbeleni nokuningi.

Izimbangela ze-osteoarthritis

I-OA idalwa ukulimala okuhlangene. Lo monakalo unganqwabelana ngokuhamba kwesikhathi, yingakho iminyaka yobudala ingenye yezimbangela ezinkulu zomonakalo ohlangene oholela ku-osteoarthritis. Uma umdala, uba nokuguga okuningi lapho uhlangana namalunga akho.

Ezinye izimbangela zomonakalo ohlangene zibandakanya ukulimala okwedlule, okufana nalokhu:

• uqwanga oludabukile
• amalunga omzimba ahlukanisiwe
• ukulimala kwemisipha

Kubandakanya ukungasebenzi kahle okuhlangene, ukukhuluphala ngokweqile, nokuma kahle komzimba. Izici ezithile zobungozi, njengomlando womndeni nobulili, zandisa ubungozi be-osteoarthritis. Bheka izimbangela ezivame kakhulu ze-OA.

I-osteoarthritis noqwanga

I-Cartilage yinto enzima, enjoloba eguquguqukayo futhi ethambile kunethambo. Umsebenzi wawo ukuvikela imikhawulo yamathambo ngaphakathi kwejoyinti futhi uwavumele ahambisane kalula komunye nomunye.

Lapho uqwanga ludiliza, lezi zindawo zamathambo ziyaqhuma futhi zibe lukhuni. Lokhu kungadala ubuhlungu ngaphakathi kokuhlangana, nokucasuka ezicutshini ezizungezile. Uqwanga olimele alukwazi ukuzilungisa. Lokhu kungenxa yokuthi uqwanga aluqukethe imithambo yegazi.

Lapho uqwanga luphela ngokuphelele, i-buffer ye-cushioning ehlinzekwayo iyanyamalala, okuvumela ukuthintana kwethambo nethambo. Lokhu kungadala ubuhlungu obukhulu nezinye izimpawu ezihambisana ne-OA. Nakhu okunye okudingeka ukwazi mayelana noqwanga, amalunga, ne-osteoarthritis.

Izimpawu ze-osteoarthritis

I-OA ingenzeka kunoma yikuphi ukujoyina. Kodwa-ke, izindawo ezithinteka kakhulu emzimbeni zifaka:

• izandla
• iminwe
• amadolo
• okhalweni
• umgogodla, imvamisa entanyeni noma emhlane ongezansi

Izimpawu ezivame kakhulu ze-osteoarthritis zifaka:

• ubuhlungu
• ububele (ukungakhululeki lapho ucindezela indawo ngeminwe yakho)
• ukuqina
• ukuvuvukala

Njengoba i-OA ithuthuka kakhulu, ubuhlungu obuhambisana nayo bungaba bukhulu kakhulu. Ngokuhamba kwesikhathi, ukuvuvukala endaweni ehlangene nendawo ezungezile nakho kungenzeka. Ukubona izimpawu zokuqala ze-OA kungakusiza ukuphatha kangcono isimo.

I-osteoarthritis enamandla

I-OA yisimo esiqhubekayo esinezigaba ezinhlanu, kusuka ku-0 kuye ku-4. Isigaba sokuqala (0) simele ukuhlangana okujwayelekile. Isigaba 4 simele i-OA enzima. Akuwona wonke umuntu one-OA ozothuthuka aze afike esigabeni 4. Isimo sivame ukusimama isikhathi eside ngaphambi kokufinyelela kulesi sigaba.

Abantu abane-OA enamandla balahlekelwa uqwanga oluningi noma oluphelele kwilungu elilodwa noma ngaphezulu. Ukungqubuzana kwamathambo nethambo okuhambisana nalokhu kungadala izimpawu ezinzima ezifana nokuthi:

• Ukwanda kokuvuvukala nokuvuvukala. Inani le-synovial fluid ngaphakathi kwejoyini lingakhuphuka. Imvamisa, lolu ketshezi lusiza ukunciphisa ukungqubuzana ngesikhathi sokuhamba. Kodwa-ke, ngamanani amakhulu, kungadala ukuvuvukala okuhlangene. Izicucu ze-cartilage ephukile nazo zingantanta ngaphakathi kuketshezi lwe-synovial, okwandisa ubuhlungu nokuvuvukala.
• Ukwanda kobuhlungu. Ungase uzwe ubuhlungu ngesikhathi semisebenzi, kodwa futhi nalapho uphumule. Ungazizwa ukwanda kwezinga lakho lobuhlungu njengoba usuku luqhubeka, noma ukuvuvukala okungaphezulu kwamalunga akho uma uwasebenzise kakhulu usuku lonke.
• Ukwehla kobubanzi bokunyakaza. Ungase ungakwazi nokunyakaza futhi, ngenxa yokuqina noma ubuhlungu emajoyintini akho. Lokhu kungenza kube nzima ukujabulela imisebenzi yansuku zonke eyayivame ukuza kalula.
• Ukungazinzi okuhlangene. Amalunga akho angazinza kancane. Isibonelo, uma une-OA enamandla emadolweni akho, ungahle uzwe ukukhiya (ukungahambi ngokuzumayo kokunyakaza). Ungase futhi uhlangane nokuxega (lapho idolo lakho liphuma), okungadala ukuwa nokulimala.
• Ezinye izimpawu. Njengoba ilunga liqhubeka nokudamba, ubuthakathaka bemisipha, ukuqhuma kwamathambo, nokukhubazeka ngokuhlanganyela nakho kungenzeka.

Umonakalo ohlangene odalwe yi-OA enzima awubuyiseki, kepha ukwelashwa kungasiza ukunciphisa izimpawu. Funda konke odinga ukukwazi mayelana ne-osteoarthritis ephakeme.

I-osteoarthritis vs. i-rheumatoid arthritis

I-OA ne-rheumatoid arthritis (RA) yabelana ngezimpawu ezifanayo kepha izimo ezihluke kakhulu. I-OA yisimo esiwohlokayo, okusho ukuthi siyanda ngobunzima ngokuhamba kwesikhathi. I-RA, ngakolunye uhlangothi, i-autoimmune disorder.

Abantu abane-RA banamasosha omzimba enza iphutha ukuthi ulwelwesi oluthambile oluzungeze amalunga abe usongo emzimbeni, lubangele ukuthi luhlasele leyo ndawo. Lolu lindi oluthambile, olufaka phakathi i-synovial fluid, lubizwa nge-synovium. Lapho amasosha omzimba eqala ukuhlasela, uketshezi olwenzeka ngaphakathi kwejoyinti kwenzeka, kubangele ukuqina, ubuhlungu, ukuvuvukala nokuvuvukala.

Uma ungaqiniseki ukuthi yiluphi uhlobo lwe-arthritis onalo, ukubheja kwakho okuhle kakhulu ukukhuluma nodokotela wakho. Kepha futhi ungazenzela olwakho ucwaningo. Thola umehluko phakathi kweRA ne-OA.

Ukuxilongwa kwe-Osteoarthritis

I-OA ivame ukuba yisifo esikhula kancane okungaba nzima ukusithola kuze kube yilapho siqala ukudala izimpawu ezibuhlungu noma eziqeda amandla. I-OA yokuqala ivame ukutholakala ngemuva kwengozi noma esinye isigameko esidala ukuphuka okudinga i-X-ray.

Ngaphezu kwe-X-ray, udokotela wakho angasebenzisa i-MRI scan ukuthola i-OA. Lokhu kuhlolwa kwe-imaging kusebenzisa amagagasi omsakazo namandla kazibuthe ukudala izithombe zamathambo nezicubu ezithambile.

Okunye ukuhlolwa kokuxilongwa kufaka phakathi ukuhlolwa kwegazi ukukhipha ezinye izimo ezidala izinhlungu ezihlangene, njenge-RA. Ukuhlaziywa koketshezi ngokuhlanganyela kungasetshenziselwa ukunquma ukuthi i-gout noma ukutheleleka kuyimbangela eyinhloko yokuvuvukala. Bheka ezinye izivivinyo ezisetshenziselwa ukuxilonga i-osteoarthritis.

Ukwelashwa kwe-osteoarthritis

Ukwelashwa kwe-OA kugxile ekuphathweni kwezimpawu. Uhlobo lwezokwelapha oluzokusiza kakhulu luzonqunywa ubukhulu besifo sakho nendawo okuyo. Imvamisa, ukuguquka kwendlela yokuphila, imishanguzo ye-over-the-counter (OTC), namakhambi asekhaya kuzokwanela ukukunikeza ukukhululeka ebuhlungwini, ukuqina, nokuvuvukala.

Ukwelashwa kwasekhaya kanye nezinguquko zendlela yokuphila ye-OA zifaka:

Ukuzivocavoca umzimba

Ukuvivinya umzimba kuqinisa imisipha ezungeze amalunga akho futhi kungasiza ekunciphiseni ukuqina. Hlela okungenani imizuzu engama-20 kuye kwengama-30 yokunyakaza ngokomzimba, okungenani njalo ngosuku. Khetha imisebenzi emnene, ephansi, njengokuhamba noma ukubhukuda. I-Tai chi ne-yoga nakho kungathuthukisa ukuguquguquka okuhlanganyelwe nokusiza ekuphathweni kobuhlungu.

Thenga amacansi e-yoga.

Ukwehla kwesisindo

Ukukhuluphala ngokweqile kungabeka ubunzima emajoyintini akho futhi kubangele ubuhlungu. Ukuchitha amakhilogremu amaningi kusiza ukukhulula le ngcindezi futhi kunciphise ubuhlungu. Isisindo esinempilo singanciphisa nengozi yakho yezinye izinkinga zempilo, njengesifo sikashukela nesifo senhliziyo.

Ukulala ngokwanele

Ukuphumula kwemisipha yakho kunganciphisa ukuvuvukala nokuvuvukala. Yiba nomusa kuwe futhi ungadluli kukho. Ukulala ngokwanele ebusuku kungakusiza futhi ukuphatha izinhlungu ngempumelelo enkulu.

Ukwelashwa kokushisa nokubanda

Ungazama ukushisa noma ukwelashwa okubandayo ukuze unciphise ubuhlungu bemisipha nokuqina. Faka isicindezeli esibandayo noma esishisayo kumajoyinti abuhlungu imizuzu eyi-15 kuye kwengama-20 amahlandla amaningi ngosuku.

Le mikhuba ingasiza ukususa onqenqemeni lwezimpawu zakho futhi ithuthukise ikhwalithi yakho yokuphila. Ukuthola uhlu oluphelele lwezokwelapha ze-OA, funda kabanzi lapha.

Ukuzivocavoca kwe-osteoarthritis

Ukuzivocavoca ngobumnene kungasiza kakhulu kubantu abane-OA, ikakhulukazi uma ukuqina noma ubuhlungu emadolweni, ezinqeni noma emuva. Ukwelula kungasiza ekuthuthukiseni ukuhamba nobubanzi bokuhamba.

Njenganoma yiluphi uhlelo lokuzivocavoca, hlola nodokotela wakho ngaphambi kokuqala, ukuze uqiniseke ukuthi kuyindlela efanele oyisebenzelayo. Uma ukuzivocavoca umzimba kuthola ukukhanya okuluhlaza, zama lezi zivivinyo ezine ze-osteoarthritis.

Imithi ye-Osteoarthritis

Kunezinhlobo ezahlukahlukene zemithi ye-OA engasiza ukuhlinzeka ukukhululeka ebuhlungwini noma ekuvuvukeni. Kubandakanya:

• Ama-analgesics omlomo. I-Tylenol (i-acetaminophen) nezinye izinto ezidambisa izinhlungu zinciphisa izinhlungu kepha hhayi ukuvuvukala.
• Ama-analgesics aphezulu. Le mikhiqizo ye-OTC iyatholakala njengokhilimu, ama-gel, nezimagqabhagqabha. Zisiza ukundikaza indawo ehlangene futhi zinganikeza ukukhululeka kobuhlungu, ikakhulukazi kubuhlungu be-arthritis obumnene.
• Ama-NSAID (izidakamizwa ezingezona ukuvuvukala). Ama-NSAID afana ne-Advil (ibuprofen) ne-Aleve (naproxen) anciphisa ukuvuvukala kanye nobuhlungu.
• ICymbalta. Udokotela wakho angakunikeza i-anti-depressant Cymbalta (duloxetine) kuwe off-label ukusiza ukuhlinzeka ukukhululeka kobuhlungu be-OA.
• Ama-Corticosteroids. Le mithi kadokotela iyatholakala ngendlela yomlomo. Zinganikezwa ngomjovo ngqo kujoyini.

Udokotela wakho angakutusa ukuthi uzame izixazululo ze-OTC njengomugqa wokuqala wokuzivikela. Funda kabanzi mayelana ne-OTC nezinketho zemithi ye-osteoarthritis.

Ukwelashwa kwemvelo kwe-Osteoarthritis

Ezinye izindlela zokwelapha nezongezo zingasiza ekunciphiseni izimpawu ezifana nokuvuvukala nobuhlungu obuhlangene. Ezinye izithasiselo noma amakhambi angasiza ukufaka:

• uwoyela wezinhlanzi
• itiye eliluhlaza
• ujinja

Thenga uwoyela wezinhlanzi.

Thenga itiye eliluhlaza.

Ezinye izindlela zokwelashwa ezihlukile zifaka:

• ukutshopa
• ukwelashwa ngokomzimba
• ukwelashwa kokubhucungwa

Eminye imishanguzo ingahle iqale ngokuthatha okugeza kasawoti i-Epsom kuye ekusebenziseni ukucindezela okushisayo noma okubandayo.

Kufanele uxoxe nodokotela wakho nganoma yimaphi amakhambi noma izithako ozicabangayo ngaphambi kokuzisebenzisa. Lokhu kuzosiza ukuqinisekisa ukuthi ziphephile futhi ziyasebenza, futhi ngeke ziphazamise eminye imithi oyiphuzayo. Unentshisekelo kumakhambi asekhaya emvelo e-OA? Nakhu okusebenzayo.

Ukudla kwe-osteoarthritis

Akukho okubi ekudleni okunempilo, kepha uma une-OA, ukudla nokudla okunomsoco kubaluleke kakhulu.

Okokuqala, uzofuna ukugcina isisindo sakho ebangeni elijwayelekile ukunciphisa ingcindezi engadingekile kumajoyini akho.

Kukhona futhi ukuphakamisa ukuthi ezinye izinhlobo ze-OA, njenge-osteoarthritis yamadolo, ziphendula kahle ekudleni okuphezulu kwama-flavonoids, okuyizakhamzimba ezitholakala ezithelweni nasemifino. Futhi, ama-antioxidants atholakala kwizithelo nemifino eminingi angasiza futhi ekulweni nama-radicals wamahhala akhiqizwa ukuvuvukala. Ama-radicals amahhala ngama-molecule angadala ukulimala kweseli.

Ukudla kwekhwalithi ephezulu kungasiza ukuhlinzeka ukukhululeka kwizimpawu ze-OA ngokunciphisa ukuvuvukala nokuvuvukala. Ukudla ukudla okuphezulu kokulandelayo kungasiza kakhulu:

• uvithamini C
• uvithamini D
• beta-carotene
• omega-3 okunamafutha acid

Ukwengeza ukudla kwakho okunezinto ezilwa nokuvuvukala kuzosiza, futhi. Bheka ezinye izizathu nezindlela zokudla kahle ngenkathi uhlala ne-OA.

I-osteoarthritis ezandleni zakho

I-osteoarthritis ingathinta indawo eyodwa noma eziningana zezandla zakho. Lezi zindawo zivame ukufaka amathiphu eminwe, iqupha eliphakathi lomunwe ngamunye, ilunga elihlanganisa isithupha nesihlakala, nesihlakala uqobo lwaso. Amalunga athintekile kakhulu anquma izimpawu ezenzekayo. Lezi zimpawu zivame ukufaka:

• ukuqina
• ubuhlungu
• ukuvuvukala
• ububomvu
• ubuthakathaka
• Inkinga yokuhambisa iminwe yakho
• kunciphise ububanzi bokunyakaza
• ukukhipha umsindo lapho uhambisa iminwe yakho
• inkinga yokubamba noma ukubambelela ezintweni

Abesifazane bathambekele kakhulu ku-OA esandleni kunabesilisa, futhi imvamisa bayithola besebancane. ISandla OA singaba nomthelela omkhulu ekhonweni lakho lokwenza imisebenzi ehambisana nokuphila kwansuku zonke. Kodwa-ke, izindlela zokwelashwa ezisukela ekuguqukeni kwendlela yokuphila ziye ekuhlinzeni zingasiza. Funda kabanzi nge-OA ezandleni nokuthi ungayelapha kanjani.

I-osteoarthritis ezinkalweni zakho

I-OA ingenzeka okhalweni olulodwa noma zombili. Ngale ndlela yehlukile kwiRA, okuvamise ukwenzeka kuzinqulu zombili ngasikhathi sinye.

I-Hip OA yisimo esincipha kancane kancane. Abantu abaningi bathola ukuthi bayakwazi ukulwa nezimpawu zabo iminyaka eminingi ngokusebenzisa imishanguzo, ukuzivocavoca, nokwelapha ngokomzimba. Ukusekelwa, njengezintambo, nakho kungasiza.

Uma isimo siba sibi, imijovo ye-steroid, eminye imithi, noma ukuhlinzwa kungasiza ekunikezeni ukukhululeka. Ezinye izindlela zokwelapha zingasiza, futhi ubuchwepheshe obusha buseduze. Nakhu okudingeka ukwazi ngezinketho eziningi zokwelashwa kwe-hip OA.

I-osteoarthritis emadolweni akho

Njenge-hip OA, idolo OA lingenzeka ngedolo elilodwa noma womabili. Ubudala, izakhi zofuzo, nokulimala emadolweni konke kungadlala indima ku-OA emadolweni.

Abasubathi abagxila kuphela emdlalweni owodwa owenza ukunyakaza okubanzi, okuphindaphindayo, njengokugijima noma ithenisi, bangaba sengozini enkulu ye-OA. Ngokufanayo, uma uphishekela uhlobo olulodwa kuphela lokuzivocavoca umzimba, lokhu kungasebenzisa ngokweqile eminye imisipha futhi kusebenzise eminye, kubangele ubuthakathaka nokungazinzi emadolweni. Ukushintshashintsha imisebenzi yakho kusiza ukusebenza ngamaqembu emisipha ehlukene, okuvumela yonke imisipha ezungeze idolo lakho ukuthi iqiniswe.

Ukwelashwa kwedolo OA kuncike esigabeni salesi simo. Funda ngezigaba ze-OA emadolweni nokuthi ngalinye liphathwa kanjani.

I-osteoarthritis brace brace

Ukugqoka izicathulo ezihlanganiswe ngensimbi noma ngeplangwe zokuqondisa izinyawo ezibhekene ezizungeze idolo lakho kungaba ukwelashwa okuhle kakhulu kokuhlinza ngamadolo i-OA. Ama-brace anganciphisa ukuvuvukala nengcindezi. Bangakhuphula futhi ukuzinza emadolweni akho ngokususa isisindo sakho kude nengxenye eyonakele yamadolo akho. Lokhu kuvumela ukuhamba okukhulu.

Kunezinhlobo eziningi zamadolo wokuqinisa. Amanye angahle afaneleke wena, kanti amanye ayatholakala nge-OTC. Udokotela wakho angancoma ukuthi uzame izinhlobo ezahlukahlukene zokubopha zemisebenzi eyahlukene. Thola ukuthi hlobo luni lwe-brace lwe-OA yakho olukulo.

I-osteoarthritis yomlomo wesibeletho

I-OA yomlomo wesibeletho ibizwa nangokuthi intamo OA noma njenge-spondylosis yomlomo wesibeletho. Yisimo esihlobene nobudala esithinta abantu abangaphezu kwamaphesenti angama-85 abaneminyaka engaphezu kwengama-60. Senzeka kwabesilisa nabesifazane.

Umgogodla womlomo wesibeletho utholakala entanyeni futhi uqukethe amajoyinti esici. La malungu asiza ukugcina ukuguquguquka emgogodleni, okuvumela uhla oluphelele lokunyakaza. Lapho uqwanga oluzungeze amalunga we-facet luqala ukuphela, imiphumela ye-OA yomlomo wesibeletho.

I-OA yomlomo wesibeletho ayibangeli izimpawu njalo. Uma kwenzeka, izimpawu zingaqala kusuka kumnene kuya kokubi futhi zifaka:

• ubuhlungu ehlombe lakho, phansi engalweni, noma eminweni yakho
• ubuthakathaka bemisipha
• ukuqina entanyeni yakho
• ikhanda, ikakhulukazi ngemuva kwekhanda lakho
• ukushoshozela noma ukuba ndikindiki phansi kwezingalo noma imilenze yakho

Ngesinye isikhathi, izimpawu ezimbi kakhulu zingenzeka, njengokulahleka kwesinye noma ukulawulwa kwamathumbu, noma ukulahlekelwa ibhalansi. Bheka izinto ezinobungozi nezindlela zokwelashwa ze-OA yomlomo wesibeletho.

Umgogodla wamathambo

Uma unezinhlungu emuva, ungahle ube ne-osteoarthritis yomgogodla. Lesi simo sithinta amalunga we-facet atholakala emuva nangemuva ezinqeni. Ubudala kanye nokuhlukumezeka komgogodla zombili izinto ezingaba khona ku-OA yomgogodla. Abesifazane banamathuba amaningi okuthola lesi simo kunabesilisa. Abantu abakhuluphele ngokweqile, noma imisebenzi yabo idinga ukuhlala ngokuhlala phansi, nabo bangaba sengozini eyengeziwe.

Izimpawu ze-Spinal OA zingahluka ngobunzima. Kubandakanya:

• ukuqina noma isisa kumalunga emhlane wakho
• ubuthakathaka, ukuba ndikindiki, noma ukuncinza ezingalweni noma emilenzeni
• kunciphise ububanzi bokunyakaza

Kubalulekile ukunaka lezi zimpawu. Uma ishiywe ingalashwa, umgogodla i-OA ungaba kubi, kubangele izimpawu ezinzima nokukhubazeka. Funda kabanzi nge-OA yomgogodla.

Ukuvimbela i-osteoarthritis

Ungaba nezici zobungozi ze-OA ongeke ukwazi ukuzilawula, njengofuzo, ubudala, nobulili. Kodwa ezinye izinto ezinobungozi zingalawulwa, futhi ukuzilawula kungasiza ekunciphiseni ubungozi be-OA.

Amathiphu alandelayo angakusiza ukuphatha izici zobungozi ezingaphansi kolawulo lwakho:

• Sekela umzimba wakho. Uma ungumdlali noma ungumuntu okhuthalele ukuzivocavoca umzimba, qiniseka ukuthi uyawunakekela umzimba wakho. Gqoka izisekelo zezemidlalo nezicathulo ezinciphisa umthelela emadolweni akho. Futhi qiniseka ukuthi uhluka ngemidlalo yakho, ukuze yonke imisipha yakho ithole ukuzivocavoca umzimba, hhayi imisipha efanayo ngaso sonke isikhathi.
• Buka isisindo sakho. Gcina inkomba yomzimba wakho (BMI) ebangeni elifanele lobude bakho nobulili.
• Gcina ukudla okunempilo. Yidla uhla lokudla okunempilo, ugxile kwimifino nezithelo ezintsha.
• Phumula ngokwanele. Nikeza umzimba wakho amathuba amaningi okuphumula nokulala.

Uma unesifo sikashukela, ukulawula ushukela wegazi lakho kungasiza ekulawuleni ubungozi be-OA. Bona ukuthi iyiphi enye indlela ongaphatha ngayo ubungozi bakho futhi usize ukuvimbela i-OA.

Umbono we-osteoarthritis

I-OA yisimo esingelapheki esingenalo ikhambi, kepha ngokwelashwa, umbono uba muhle. Ungazinaki izimpawu zobuhlungu obungapheli bokuqina nokuqina. Ngokushesha lapho ukhuluma nodokotela wakho, usheshe uthole ukuxilongwa, uqale ukwelashwa, futhi uthuthukise impilo yakho. Nakhu ukuthi kungani ungadinga ukubona i-rheumatologist.