Izindlela eziyi-15 Zokulwa Nokukhathala Kwe-Arthorium ye-Psoriatic

-Delile

• Ukubuka konke
• 1. Thola izimbangela zakho
• 2. Setha izikhumbuzo zemithi
• 3. Vocavoca umzimba njalo
• 4. Qaphela indlela odla ngayo
• 5. Ungadluli kumatilasi wakho
• 6. Namathela esimisweni sokuphumula sokulala
• 7. Phatha ezinye izimo
• 8. Nciphisa ukucindezeleka
• 9. Cabanga ngemithi eyengeziwe
• Hlela isikhathi sakho sokuphumula
• 11. Cela usizo
• 12. Hlola amazinga kavithamini D
• 13. Cabanga ngokwelashwa
• 14. Zama umshini wokuhamba
• 15. Bheka izinsizakusebenza zensimbi
• Ukudla okudlela endlini

Ukubuka konke

Ukuphatha i-psoriatic arthritis kungakhathaza kukodwa, kepha kwabanye abantu, ukukhathala okungapheli kuyisifo esinganakwa saleso simo.

Olunye ucwaningo luphakamisa ukuthi abaningi njengabantu abanezimo zesikhumba babika ukuthi banokukhathala okulingene kuya kwesinzima, kuyilapho amaphesenti angama-25 eba nezinga elibi lokukhathala.

I-Psoriatic arthritis ibonakaliswa ukuvuvukala okuthinta amalunga nesikhumba. Ukukhathala kungabangelwa ukuvuvukala uqobo, kepha futhi kungahle kube ngumphumela wezinye izinkinga, kufaka phakathi:

• ubuhlungu obungapheli
• i-anemia
• ukuncipha komzimba
• ukukhuluphala ngokweqile
• i-fibromyalgia
• izinkinga zokulala
• isifo sikashukela
• ukukhathazeka nokudangala

Uma uvuka njalo ekuseni ngaphandle kwamandla, nazi izeluleko ezimbalwa ezilula zokukuqeda usuku lonke.

1. Thola izimbangela zakho

Ukuthola izimbangela zakho kungaba yinselele, kepha ukuthola imbangela yokukhathala kwakho kungakusiza ukuthi uthole isixazululo. Ukukhathala kungavela emithonjeni eminingana, kufaka phakathi:

• ukudla
• imvelo
• isimo
• izinga lokucindezeleka
• amaphethini wokulala

Kungaba inhlanganisela yeziningana zalezi.

Gcina irekhodi elibhaliwe noma ele-elektroniki lokukhathala kwakho ukuthola imbangela yalo. Qopha izinga lokukhathala kwakho usuku ngalunye nokuthi yini oyidlile, lapho uvuka nini, lapho uyolala, kanye neminye imisebenzi oyenzile ngalolo suku.

Lokhu kungakusiza uthole imbangela yokukhathala kwakho nezinye izimpawu. Isibonelo, ungazizwa ukhathele ngemuva nje kokuthatha imithi yakho, noma mhlawumbe uzizwe ukhathele ngempela ngemuva kokudla ushukela noma ubisi.

Ngenkathi kungahle kungabi nempendulo eyodwa, lokhu kuyisiqalo esihle.

2. Setha izikhumbuzo zemithi

Ubuhlungu nokuvuvukala okuvela ku-psoriatic arthritis kungaba nomthelela ekukhathaleni.

Kungenzeka uthathe umuthi kadokotela ukugcina isimo sakho silawulwa. Abantu abaningi abaphila ne-psoriatic arthritis babika ukwehla kokukhathala lapho bethatha imishanguzo ye-psoriatic arthritis.

Kubalulekile ukuthatha imithi yakho ngesikhathi futhi ungaphuthelwa noma yimiphi imithamo. Setha isikhumbuzi efonini yakho ukuthatha imishanguzo yakho ngesikhathi esifanele usuku ngalunye.

Khuluma nodokotela wakho uma imiphumela emibi ikubangela ukuthi ugweme ukuthatha imithi yakho. Udokotela wakho angafuna ukukushintshela kokuhlukile.

3. Vocavoca umzimba njalo

Kungabonakala njengokuphikisana, kepha ukuzivocavoca umzimba kubalulekile ukuze uvikele ukukhathala.

Ukuzivocavoca umzimba kuthuthukisa impilo yenhliziyo yakho futhi kusize ukukhulisa imisipha yakho, amandla, nokuvumelana nezimo. Lokhu kungakunika umfutho wamandla odingeka kakhulu.

Ukushesha kwe-endorphin ohlangabezana nakho ngesikhathi sokuzivocavoca nakho kungathuthukisa ikhwalithi yakho yonke yokuphila, kanye nokulala kwakho. Hlela imizuzu engu-30 yokuzivocavoca ngosuku - noma ngabe kungukuhamba nje okusheshayo.

Qiniseka ukuthi uhlala unamanzi ngesikhathi sokuzivocavoca nangemva kokuzivocavoca kwakho, njengoba ukuphelelwa ngamanzi emzimbeni futhi kungaba imbangela efihlekile yokukhathala.

4. Qaphela indlela odla ngayo

Ukudla kwakho kudlala indima enkulu ekutheni uzizwa kanjani. Ukudla okunezithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo, namaprotheni anciphile kuyindlela okufanele kwenziwe ngayo. Zama ukugwema ukudla okucutshunguliwe nokunoshukela.

Ucwaningo lukhombisa ukuthi ukukhetha kokudla okuthile kungasiza ekunciphiseni ubunzima bezimpawu ze-psoriatic arthritis, kubandakanya ukukhathala.

Ezinye izibonelo zokudla ezinganciphisa ukuvuvukala yilezi:

• lawo aphezulu ku-omega-3 fatty acids, njenge-salmon, i-tuna, amantongomane, u-olive oil nefilakisi
• lawo ma-antioxidants aphezulu, njengezithelo nemifino enemibala, ushokoledi omnyama, itiye nekhofi
• okusanhlamvu okuphelele, njenge-oats nelayisi elinsundu

Ibhodi lezokwelapha leNational Psoriasis Foundation libuye likhulume ngokungezelelwa kukavithamini D kungasiza abantu abane-psoriasis noma i-psoriatic arthritis.

5. Ungadluli kumatilasi wakho

Uma umatilasi wakho ungakhululekile, kungenzeka ubuthongo bakho bube nzima. Uchitha cishe ingxenye yesithathu yosuku lwakho embhedeni. Ukutshala imali kumatilasi omuhle kungenza umehluko uma kukhulunywa nge-psoriatic arthritis.

6. Namathela esimisweni sokuphumula sokulala

Ukulala kahle ebusuku kubalulekile ekulweni nokukhathala. Inqubo yokuphumula ebusuku ingakusethela impumelelo.

Zama ukugeza okufudumele ukunciphisa izinhlungu zakho ezihlangene ubusuku ngabunye ngaphambi kokulala. Uma kungenzeka, lala uvuke ngasikhathi sinye nsuku zonke.

Nawa amanye amathiphu wendlela yokulala enempilo:

• Gwema utshwala, i-nicotine, ne-caffeine.
• Gcina ikamelo lakho lokulala lipholile futhi limnyama.
• Vala izikrini zekhompyutha, iselula, kanye ne-TV ngaphambi kokulala.
• Gcina i-elektroniki ngaphandle kwekamelo lokulala.
• Gwema ukudla okukhulu ngaphambi kokulala

7. Phatha ezinye izimo

Abantu abaningi abane-psoriatic arthritis banezinye izimo zezempilo, njengesifo sikashukela, i-anemia, ukuqwasha, ukudangala, noma ukukhathazeka. Lezi zimo zingaba imbangela yokukhathala kwakho, noma kungenza kube kubi nakakhulu.

Khuluma nodokotela wakho futhi uqiniseke ukuthi uthola ukwelashwa okudingayo. Ngokuya ngecala lakho, bangahle bakunikeze:

• izithako zensimbi ze-anemia
• izinsiza zokulala, njenge-zolpidem (Ambien), yokuqwasha
• ama-multivitamini wokushoda kokudla okunempilo
• imishanguzo, njenge-bupropion (Wellbutrin)
• imithi yesifo sikashukela, njenge-metformin noma i-insulin

8. Nciphisa ukucindezeleka

Ukucindezela kokuba nesifo esingalapheki kungaba nzima. Kungenza izimpawu zakho zibe zimbi kakhulu. Kepha, kunezindlela eziningi ongazama ngazo ukunciphisa amazinga okuxineka.

Eminye imisebenzi emihle yomzimba ongasiza ekunciphiseni amazinga akho okucindezeleka ihlanganisa:

• i-yoga
• tai chi
• ukuzindla

Uma usenobunzima, zama ukukhuluma nomeluleki noma uchwepheshe wezempilo yengqondo.

9. Cabanga ngemithi eyengeziwe

Kungenzeka ukuthi usuvele uthatha imishanguzo ehlukile yokwelapha isimo sakho futhi ungahle unqikaze ukufaka omunye. Lokho kuyaqondakala.

Kepha uma ungakwazi ukuthola ukuthi ungawaphatha kanjani amazinga akho okukhathala, ungahlomula ngomuthi owandisa amandla, kwesinye isikhathi obizwa ngokuthi ukusebenzisa imishanguzo. Lokhu kufaka phakathi:

• izidakamizwa ze-serotonin reuptake inhibitor (SSRIs) ezikhethiwe, ezifana ne-fluoxetine (Prozac)
• ama-psychostimulants, afana ne-modafinil (Provigil)

Buza udokotela wakho ukuthi ancome umuthi. Kungadingeka ukuthi uzame okumbalwa ngaphambi kokuthola okukusebenzelayo.

Hlela isikhathi sakho sokuphumula

Lapho uhlala nesifo esingelapheki, nakanjani uzozizwa ukhathele ngezikhathi ezithile. Ungathola ukuthi indlela engcono kakhulu yokuphatha ukukhathala kwakho ukukuhlelela emisebenzini yakho yansuku zonke.

Ukulala ngokushesha noma ukulala nje phakathi nosuku kungaba yilokho okudingayo.

Ungahlela futhi ukwenza imisebenzi yakho ebaluleke kakhulu lapho uvame ukuba namandla kakhulu. Cabanga ukuhlukanisa ukuzivocavoca kwakho noma eminye imisebenzi ibe yizingxenye ezimfushane.

11. Cela usizo

Lapho ukukhathala kwakho kukuphazamisa, kwesinye isikhathi kungadingeka ukuthi ucele abangani noma amalungu omndeni ukuthi akusize ngemisebenzi yansuku zonke efana nemisebenzi yasekhaya nokunakekela izingane.

Ungadinga futhi ukuthi ukulungele ukuthi "cha" ngezibopho ezintsha. Lokhu akulula ngaso sonke isikhathi, kepha khumbula ukuthi akuyona insizakalo kunoma ngubani ongakhombisa ukukhathala kakhulu ukuthi angabamba iqhaza ngempela. Kumele uqale uzinakekele.

12. Hlola amazinga kavithamini D

Kukhona ukuhlanganisa amazinga aphansi kavithamini D nokukhathala nokusikisela ukuthi izithasiselo zingasiza ukukhathala kwabantu abaningi kuthuthukise okunengqondo, yize abanye bethi ubufakazi bukhona.

Ukwenza kahle, kungakuhle ukuxoxa ngalokhu nodokotela wakho - futhi mhlawumbe ungeze nokudla okumbalwa okunothe ku-vitamin D ohlwini lwakho lokuthenga.

13. Cabanga ngokwelashwa

Ukukhathala kwe-PSA kungeza nobuhlungu obungapheli, ukukhathazeka nokudangala - konke lokhu kwesinye isikhathi kungasizwa ngokusebenzisa ukwelashwa kokuziphatha kwengqondo (CBT) noma ezinye izindlela zokwelulekwa.

Qaphela ukuthi ukuthola umelaphi okulungele wena uqobo kungenza umehluko omkhulu. Ungase ukwazi ukudluliselwa kudokotela wakho noma kothile omethembayo.

14. Zama umshini wokuhamba

Uma ukuhambahamba kubonakala njengokukhipha amandla akho, ungacabanga ngedivayisi yokuhamba njenge-scooter, umoba, noma i-walker ukusiza ukuthuthukisa ukuhamba kwakho nokunciphisa ukukhathala.

15. Bheka izinsizakusebenza zensimbi

I-iron ibalulekile ekusabalaliseni i-oxygen kuwo wonke umzimba wakho nokunika amandla imisipha yakho. Ngoba i-anemia ingenza ukukhathala kwakho kube kubi kakhulu, kufanelekile ukuthi uphenye ukuthi uthola i-ayoni eyanele.

Njengaku-vitamin D, ungaxoxa ngalokhu nodokotela wakho futhi ucabangele ukushintsha indlela odla ngayo noma ukufaka izengezo zensimbi ohlelweni lwakho lansuku zonke.

Ukudla okudlela endlini

Ukukhathala kuyisifo se-psoriatic arthritis futhi kungaba esinye sezinkinga kakhulu. Ukukhathala kungenza ubuhlungu nokuqina kwakho kube kubi kakhulu. Ubuhlungu bakho bungakwenza uzizwe ukhathele ngokwengeziwe, okuholela emjikelezweni onamandla wokukhathala.

Sebenza nodokotela wakho ukuthola ukuthi ngabe kukhona yini imishanguzo okudingeka uyiphuze. Khumbula ukuthi ukwenza inqubo ejwayelekile nokubona imiphumela kungathatha isikhathi.

Ungakwazi ukushaya ukukhathala ngenhlanganisela elungile yokwelashwa nezinguquko zendlela yokuphila.