I-Rheumatoid Arthritis: Ungakuphatha Kanjani Ukuqina Kwasekuseni

-Delile

• 1. Hlela kusengaphambili
• 2. Ukuzivocavoca embhedeni
• 3. Shaya izihlambi
• 4. Faka isomisi ukuze sisebenze
• 5. Yidla isidlo sasekuseni esimnandi
• 6. Letha ukushisa
• 7. Hambisa umzimba wakho nsuku zonke
• 8. Ungakhathazeki, cela usizo

Isibonakaliso esivame kakhulu nesivelele sesifo samathambo (RA) ukuqina kwasekuseni. Izazi ze-Rheumatologists zibheka ukuqina kwasekuseni okuhlala okungenani ihora njengophawu lwe-RA. Yize ukuqina kuvame ukukhululeka futhi kudlule, kungathatha isikhashana.

Nazi izinto eziyisishiyagalombili ongazenza ukuze unciphise kancane ukuqina kwasekuseni.

1. Hlela kusengaphambili

Thatha izinhlungu noma imishanguzo yokulwa nokuvuvukala ngehora ngaphambi kokuvuka embhedeni ekuseni. Gcina isidlo esincane eceleni kombhede wakho ukuze ungathathi umuthi esiswini esingenalutho. Njengoba ulungiselela ukulala ebusuku, setha iwashi lakho le-alamu ihora ngaphambi kwesikhathi sakho esivamile sokuvuka. Qiniseka ukubeka izinto ezilandelayo ku-nightstand yakho:

• umthamo wemithi yezinhlungu
• ingilazi yamanzi
• ama-crackers ambalwa kasawoti

Lapho i-alamu ikhala ekuseni, ungasukumi. Mane nje ugwinye umuthi wezinhlungu ngamanzi amaningi. Yidla ama-saltine ukusiza ukuvimbela ukucasuka kwesisu. Ngemuva kwalokho, setha kabusha i-alamu yakho ngesikhathi sakho esivamile sokuvuka.

Nethezeka. Adonse umoya. Vumela ukushelela kancane ubuyele ekulaleni.

2. Ukuzivocavoca embhedeni

Ngesikhathi i-alamu yakho ikhala, umuthi wezinhlungu kufanele ukuthi usebenze. Kodwa ungasukumi impela okwamanje. Nweba ngobumnene futhi wenze izivivinyo zokuhamba-hamba. Kuzosiza ukufudumeza imisipha yakho yokulala futhi kukhulule lawo malungu we-creaky.

Ngenkathi usesengaphansi kwezembozo, lala ngomhlane. Nweba umzimba wakho ongaphezulu kuqala, uhambise amalunga akho ngobumnene ngokuhamba okuhamba kahle. Okokuqala, vula ikhanda lakho ngapha nangapha, ukhulule intamo yakho. Bese welula la majoyinti alandelayo, kuqala ohlangothini olulodwa bese kolunye:

• izandla
• izihlakala
• Izindololwane
• emahlombe

Bese wenza okufanayo ngamalunga emzimbeni wakho ongezansi:

• izinzwane
• amaqakala
• amadolo
• okhalweni

Nweba futhi uhambise amalunga akho ngangokunokwenzeka, ngokunensa nangobumnene. Lapho amalunga akho ezizwa eqinile futhi ebuhlungu, kufanele usukume.

3. Shaya izihlambi

Ukugeza okugeza noma ukugeza kungenye yezindlela ezinhle kakhulu zokusiza ukuqeda ukuqina kwasekuseni. Ukushisa kubangela ukuba igazi ligudluze ebusweni besikhumba. Ukugeza okugeza noma ishawa kuzofudumeza futhi kufudumeze amalunga akho endleleni.

Ekugezeni, zama ukucwilisa okufudumele kwemizuzu eyi-10 kuya kwengu-20. Qhubeka ngokuhambisa ngobumnene futhi usebenzise amajoyinti akho. Massage ngendwangu yokuwasha. Eshaweni, uma unekhanda leshawa eliphathwa ngesandla, uqondise isifutho ekuhlikihliseni amalunga aqinile, abuhlungu. Hlala isikhathi eside ngokwanele ukuze ube muhle futhi ufudumale.

4. Faka isomisi ukuze sisebenze

Ngaphambi kokuthi ugqoke okosuku, phonsa izingubo zakho kusomisi imizuzu emihlanu. Sebenzisa ukushisa okuphezulu kakhulu. Bese uyokwenza ikhofi lakho, uthele okusanhlamvu kwakho, noma ufake iqanda ukuze ubilise.

Lapho i-dryer ikhala, khipha izingubo zakho ezifudumele uzigqoke. Imfudumalo evela kokomisa iyadambisa futhi izosiza ukukhulula amalunga akho aqinile, abuhlungu.

5. Yidla isidlo sasekuseni esimnandi

Ukusa sekufikile futhi uyaqhubeka ungenalutho. Umzimba wakho udinga uphethiloli!

Ukudla isidlo sasekuseni esilula kodwa esinomsoco kungasiza ekunciphiseni ukuqina kwasekuseni. Iqanda noma iyogathi ene-toast egcwele okusanhlamvu, noma isitsha sokudla okusanhlamvu okushisayo noma okubandayo okusanhlamvu okunobisi noma ubisi. Noma yikuphi kwalokhu kukhetha kuzonikeza umzimba wakho amandla owadingayo ukuze uqalise.

Njengesifo esizimele, i-RA yenza umzimba wakho uhlasele amalunga ayo. Umzimba wakho futhi uzivikela kokunye ukuhlaselwa futhi ulungisa njalo umonakalo kusuka kulokhu kuhlaselwa. Ngakho qala usuku lwakho ngesidlo sasekuseni esinempilo. Izothuthukisa umzimba wakho ukuze usebenze kahle.

6. Letha ukushisa

Ama-salve afudumele noma ama-lotion angasiza ekunciphiseni amalunga aqinile, abuhlungu. Ukuthanjiswa esikhunjeni ngaphezulu kwejoyini, imfudumalo iyangena futhi ingahlala isikhashana.

Izikhwama zendwangu ezigcwele irayisi elingavuthiwe, ubhontshisi, noma ezinye izinto eziphilayo zenza amaphakethe okushisa asabekayo. Zap isikhwama umzuzu noma ngaphezulu ku-microwave ukuze usifudumale. Ukushisa kufanele kuhlale okungenani imizuzu engama-30. Amapayipi okushisa kagesi asebenza kahle, futhi.

Uma ihhovisi lakho libanda, isifudumezi esincane esibekwe ngokuhlelekile ngaphansi kwedeski lakho nakho kungasiza ekunciphiseni ukuqina kwasekuseni.

7. Hambisa umzimba wakho nsuku zonke

I-RA ingenza ukuzivocavoca kube nzima. Lapho amalunga ehlangana, kungalimaza kakhulu ngisho nokukuhambisa. Futhi kulula ukweqisa ukuzivocavoca umzimba lapho uzizwa kahle, okungadala ukuvutha okusha. Manje yini ukhiye? Ungacindezeli amalunga abuhlungu, kepha zama ukuhambisa wonke amanye.

Ukuhamba imizuzu eyi-15 noma engama-20 ngosuku kuqinisa imisipha esekela amalunga akho.Ukwelula nokunyakazisa amalunga akho ngokuzivocavoca okulula, okuthambile, kokunyakaza kusiza ukuwagcina ekutholeni ukuqina nokubuthaka.

Ukugcina umzimba wakho uphilile futhi uqinile kunganciphisa isikhathi esithathayo ukukhulula ukuqina nokuhamba ekuseni.

8. Ungakhathazeki, cela usizo

Ekuseni kuhlale kumatasa. Kepha uma amalunga akho eqinile futhi ebuhlungu, angaba nzima nakakhulu. Ngakho-ke qhubeka: Cela usizo emndenini wakho noma kubangani. Ungamangala ukuthi bajabule kanjani ukulekelela.

Futhi ekugcineni, khumbula. Zenzele isikhathi njalo ekuseni, nsuku zonke, futhi ucabangele ukufunda ukuzindla njengendlela yokwehlisa ingcindezi. Isifo samathambo yisifo esibi, esibuhlungu. Ukwehlisa ingcindezi yokubhekana nesimo, yima ugxile ekuphefumuleni njalo.