Ungabudambisa Kanjani Ubuhlungu Bokuguqa Nokulala Kanzima Ebusuku

-Delile

• Ukwesekwa kwe-Cushion
• Esukuma embhedeni
• Amasu okuphumula
• Ukushisa nokubanda
• Ukusebenza nokulawula ukucindezeleka
• Ukusungula imikhuba emihle yokulala
• Imithi
• Ukuhlinzwa
• Ukuphathwa kobuhlungu emini
• Ukudla okudlela endlini

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

I-arthritis ingadala ubuhlungu nokuvuvukala kunoma yiliphi ilunga emzimbeni wakho, kodwa kuvame kakhulu emajoyintini amadolo.

Ukuvuvukala, ukuqina, nobuhlungu kungakuvimbela ekwenzeni imisebenzi yansuku zonke, kufaka phakathi ukuhamba amabanga amade nokukhuphuka wehle izitebhisi.

Kungathinta nendlela olala ngayo ebusuku.

Nazi ezinye izinto ongazenza ukwenza ubusuku bakho bube mnandi futhi buphumule ukuze uzilungiselele kangcono ukuqala kabusha ngosuku olulandelayo.

Ukwesekwa kwe-Cushion

Ukusiza ukuthola indawo yokulala enethezekile, zama ukusebenzisa umcamelo ukusekela izingxenye ezibuhlungu.

Ungabeka umcamelo:

• phakathi kwamadolo akho, uma ulala ngohlangothi
• ngaphansi kwamadolo akho, uma ulala ngomhlane

Ungahle uthande ukuzama ngokukhethekile “imicamelo yokunyusa.”

Esukuma embhedeni

Uma isifo samathambo senza kube nzima ukungena noma ukuphuma embhedeni, lokhu kungahlehlisa ukulala. Kungenza futhi ukuthi kube nzima ukuvuka endlini yangasese.

Okulandelayo kungasiza:

• Amashidi wesatin noma amaphijama. Amashidi we-satin noma amaphijama ashelelayo futhi anciphisa ukungqubuzana okuholela ekudonseni. Zenza futhi kube lula ukwenza izinguquko ezicashile endaweni yakho yokulala.
• Khuphula izinga lombhede. Ukubeka isitini noma ibhulokhi lokhuni ngaphansi kwemilenze yombhede wakho kungasiza ekuphakamiseni ukuze ungabi kude kuze kube manje ukugoba amadolo akho lapho ungena noma uphuma embhedeni.

Amasu okuphumula

Sungula inqubo yokulala eyolungiselela ukushaya umoya.

Ukuchitha imizuzu engama-20 ugeza okufudumele ngaphambi kokulala kuyaphumula, futhi kungapholisa namalunga aqaqambayo futhi kwenze ubuthongo bufike ngokushesha okukhulu. Ungakhanyisa amakhandlela noma udlale umculo wakho okhiye ophansi ngenkathi ucwilisa.

Ezinye izinketho zokuphumula zifaka:

• ukufunda incwadi enhle
• usebenzisa uhlelo lokusebenza lokuzindla
• ukuzijwayeza ukuzivocavoca ukuphefumula

Yenza isikhathi sokulala kube isiko olilangazelelayo.

Ukushisa nokubanda

Ukushisa nokubanda kungakusiza ukuphatha ubuhlungu nokuvuvukala.

Izeluleko ezilandelayo zingasiza:

• Faka iphedi yokushisa noma i-ice pack imizuzu eyi-15-20 ngaphambi kokulala.
• Sebenzisa ibhodlela lamanzi ashisayo ebusuku.
• Massage umuthi oyisihloko oqukethe i-capsaicin ngaphambi kokulala.

Khumbula ukugoqa iphakethe leqhwa ngethawula ukuvikela ukulimala esikhunjeni sakho.

Thenga ama-heat pads noma ama-ice pack online.

Ukusebenza nokulawula ukucindezeleka

Uma ungakhathali ekupheleni kosuku, kungaba nzima ukulala. Uma kungenzeka, qiniseka ukuthi inqubo yakho ifaka phakathi:

• Ukuvivinya umzimba njalo. Ukuzivocavoca okwenziwe ngamanzi yizinketho ezinhle njengoba zisusa isisindo emadolweni akho. I-Tai chi ne-yoga zingasiza ngamandla nokuguquguquka. Ukuzivocavoca nakho kungasiza ekunciphiseni ukucindezeleka.
• Imisebenzi yomphakathi. Uma ungasasebenzi, ukuya esikhungweni sosuku, ukujoyina iklabhu, noma ukuchitha isikhathi nabangani, umndeni, noma omakhelwane kungakusiza ukuthi uphume uhambe.

Uma ukhathazekile ukuthi izingcindezi zakho kanye namazinga okukhathazeka aphezulu kakhulu noma kungabonakali sengathi ayaphela, khuluma nodokotela wakho. Bangakwazi ukusiza ngokwelulekwa noma ngemithi.

Ukusungula imikhuba emihle yokulala

Indawo efanelekile nemikhuba ejwayelekile yokulala kungasiza ekuthuthukiseni ikhwalithi yokulala.

Amathiphu afaka:

• uqinisekise ukuthi izinga lokushisa alishisi kakhulu futhi alibandi kakhulu
• ukushintshela kumatilasi ofaneleka kakhudlwana, uma kunesidingo
• usebenzisa amakhethini okucima ugesi ukuvimba ukukhanya
• shiya amafoni namanye amadivayisi ngaphandle kwegumbi
• ukuvala umnyango uma abanye abantu besamile futhi besaqhubeka
• usebenzisa ama-earplugs ukusika noma yimuphi umsindo
• uma kunokwenzeka, usebenzisa igumbi lokulala kuphela ukulala, hhayi ukusebenza noma ukubukela ithelevishini
• ukuba nesikhathi esijwayelekile sokuvuka nokulala
• ukugwema ukudla isidlo esikhulu eduze nesikhathi sokulala
• ukugwema ukuphuza uketshezi oluningi kakhulu ngaphambi kwesikhathi sokulala noma ungavuka usudinga indlu yangasese

Uma uzizwa ukhathazekile ngokuwa lapho uvuka ebusuku uya endlini yangasese, engeza amalambu asebusuku ezindaweni ezibalulekile ukukusiza ubone indlela yakho.

Imithi

Imithi ethengiswayo ingasiza ekunciphiseni ubuhlungu be-arthritis kwezinye izimo. Lokhu kufaka phakathi:

• imithi yomlomo, njenge-acetaminophen
• amalungiselelo ezihloko, njenge-capsaicin

Kwesinye isikhathi, izidakamizwa ze-OTC azinamandla anele okudambisa izinhlungu. Uma kunjalo, udokotela wakho uzokunika enye indlela efanelekayo.

Uma ubuhlungu be-arthritis bukugcina uphapheme, kungadingeka ukuthi ulungise isikhathi semithi yakho. Udokotela wakho angakusiza unqume ukuthi ukuguqula uhlelo lwakho lokulinganisa kunganikeza ukukhululeka kobuhlungu obengeziwe ebusuku.

Eminye imithi ingakwenza ukozele. Uma uthola ukuthi ulala emini ngemuva kokuqala umuthi omusha, khuluma nodokotela wakho ngakho. Bangaphakamisa ukuthi bashintshele kwenye inketho noma banciphise umthamo.

Ukuhlinzwa

Imithi, ukwehlisa isisindo, ukuvivinya umzimba, namanye amasu konke kungasiza ekunciphiseni ubungozi futhi kuphathwe izimpawu ze-osteoarthritis yamadolo.

Kodwa-ke, uma ubuhlungu buba bukhulu futhi buqala ukuthinta ukuhamba kwakho nekhwalithi yempilo, udokotela angancoma ukuhlinzekwa kwamadolo.

Ukuphathwa kobuhlungu emini

Ukwehlisa ubuhlungu bamadolo ebusuku, naka imisebenzi yakho emini, kusho uDkt Luga Podesta, udokotela wezemidlalo.

Njengoba ubuhlungu be-arthritis budalwa ukuvuvukala, ukusebenzisa ngokweqile ilunga kungenza ukungakhululeki kube kubi kakhulu.

"Lapho abantu behamba bengaqapheli amadolo usuku lonke bese ulala phansi, uqala ukuzwa lokho kuvuvukala kusukela osukwini," kusho uPodesta.

UDkt Podesta wenza lezi zincomo:

• Uma uhamba ibanga elide, thatha ikhefu ukuze uvumele amadolo akho aphumule.
• Esikhundleni sokugijima kumshini wokunyathelisa, zivocavoca ngebhayisikili noma nge-elliptical ukunciphisa ubunzima emajoyini.
• Uma uzwa ubuhlungu ngomsebenzi othile, yeka lowo msebenzi bese ucabanga ukuthi uhamba kanjani. Kungenzeka ukuthi uzodinga ukwenza ushintsho.
• Zama ukuzivocavoca ngamanzi. Imisebenzi eminingi esekwe echibini iyasiza ngoba isusa amandla adonsela phansi emadolweni akho.
• Gwema izitebhisi uma kungenzeka.
• Zama ukunciphisa umzimba. Ukunciphisa isisindo somzimba wakho kusiza ekunciphiseni ubunzima umzimba wakho obufaka emajoyintini awo.

Ukudla okudlela endlini

Abantu abaningi abane-arthritis yamadolo bakuthola kunzima ukulala. Ukulandela uhlelo lwakho lokwelashwa namathiphu wokuhlanzeka okuhle kokulala kungasiza ekunciphiseni le nkinga.

Imihlahlandlela eshicilelwe ngo-2020 iphakamisa ukuthi ukubhekana nokuqwasha kungaba isinyathelo sokuthuthukisa impumelelo ephelele yokwelashwa kwe-osteoarthritis.

Uma ubuhlungu obukhulu bamadolo bukugcina uphapheme futhi akekho kulezi zeluleko ezibonakala zisebenza, cela iseluleko kudokotela wakho. Bangase batuse umuthi onamandla noma ukuhlinzwa.

Ingabe yisikhathi sokucabanga ngokuhlinzwa kwedolo? Thola okuningi lapha.