Ukukhathala Kuhlukile Kunokuzwa Ukhathele
Ukukhathala kuhlukile kunokukhathala okuvamile. Ukukhathala kuyaphazanyisa futhi kuphazamisa zonke izici zokuphila kwansuku zonke . Ukuvakasha odokotela abangaba yizigidi ezingu-10 unyaka ngamunye kubangelwe ukukhathala, futhi eziningi zazo ziboshelwe izimo ezihlobene nezifo.
Ngokusho kwe-Arthritis Foundation, amaphesenti angu-98 eziguli ze- rheumatoid arthritis namaphesenti angu-50 abantu abane-lupus noma i- Sjogren's syndrome babika ukukhathala.
Iphesenti ikhula ngokukhuluphala nokucindezeleka, kanye nezinkinga zezimo eziyisibili ezifana ne-fibromyalgia, izimo zamaphaphu nezinkinga zenhliziyo.
Abantu bavame ukuzwa ukuthi ukukhathala kungakhulumi kahle ngesikhathi sokuvakasha kudokotela, mhlawumbe ngoba akukho ukulungisa okusheshayo. Umthelela wokukhathala kubalulekile. Abantu abaningi bachaza umphumela wayo empilweni yabo enkulu kunazo zonke izinhlungu. Ukukhathala ukukhathala ngokweqile, ukukhathala okukhulu, umuzwa wokuba "ususwe," futhi ungenamandla-ngisho nangemva kokulala ubusuku. Ukukhathala kuthinta ikhono lakho lokucabanga, futhi ukuhlala kwalo okungapheli kungabangela imizwelo ukuba ishintshe masinyane.
Nazi amathiphu ayishumi okulwa nokukhathala. Khuluma nodokotela wakho futhi uqinisekise ukuthi zonke lezi zinkinga zihanjisiwe.
1) Phatha ubuhlungu be-arthritis nezinye izibonakaliso
Ubuhlungu obungapheli yedwa kungabangela ukukhathala. Ubuhlungu bungabangela ukucindezeleka nokuguquka kwemizwelo okungadala ukukhathala. Ukulawula ukukhathala, kubalulekile ukuthi ubuhlungu buphethwe kahle.
Xoxa nodokotela wakho mayelana namasu okusetshenziswa kwezidakamizwa nokungezona izidakamizwa zokuphathwa kobuhlungu obuphumelelayo .
Amazinga ase- cytokines aphakeme kunawo wonke-ajwayelekile-izithunywa ezinomthelela ezithintekayo ekuvuvukala- zitholakala egazini lalabo ababhekene nokukhathala. Kubalulekile ukulawula ukuvuvukala nokuqapha ukuvuvukala okusebenzayo.
2) Qaphela Imithi Yomphumela Wamayeza
Nakuba kuyadingeka ukuthi iziguli eziningi ze-arthritis zithathe imithi yokwelapha ubuhlungu kanye nezinye izimpawu, ukulala kungumphumela ovamile ovamile wemithi eminingi. Imithi yezinhlungu , ezinye ze-NSAID, i- DMARD , nama-anti-depressants ama-tricyclic ziphakathi kwemithi ebeka ukulala njengokusebenza komphumela owaziwayo. Uma imithi iyingxenye yombuso wansuku zonke, ukulala kungase kwengeze ekukhatheni okwamanje kakade.
3) Hlelwa I-Anemia
Kwavame ukubizwa ngokuthi "i-anemia yezifo ezingelapheki," kodwa maduzane kuthiwa "i-anemia yokuvuvukala." Nge- anemia , usayizi nenombolo yamaseli obomvu aphethwe. Ngenxa yalokho, kukhona insimbi encane kakhulu yokubopha oksijeni esitokisini segazi elibomvu, okwenza kube nokwehla kokukhiqizwa kwamandla. Igazi lakho lihlolwe i-anemia. Uma ukhona, xoxani ngezixazululo nodokotela wakho. Futhi kufanele uhlolwe noma yiziphi izimo ezingezansi ezingase zibheke ekukhathaleni.
4) Ukuzivocavoca njalo
Izikhathi ezilinganiselwe nezingaguquguquki zokuzivocavoca kwama-aerobic, izikhathi ezintathu noma ezine ngesonto imizuzu engu-30 kuya kwezingu-45, kuzosiza ukwandisa izinga lakho lamandla. Ukusebenzisa umsebenzi wokuzivocavoca kuphelelisa umgomo wakho wokwandisa amandla nokunciphisa ukukhathala. Yigcine ezingeni elilinganisiwe. Xoxa ngesimiso sokuzivocavoca esilinganiselwe nodokotela wakho noma uchwepheshe wezempilo ukuze uqinisekise ukuthi uhamba ngendlela efanele.
5) Yidla isinkwa sakusihlwa nsuku zonke
Kungenzeka ukuthi umama wakho walenga lokhu lapho usengumntwana omncane. Qagela ukuthi yini-Umama wayelungile. Uma uvuka kuqala, ushukela wegazi lakho liphansi. Ukudla kwasekuseni efanele kungasebenza njengesixhasi samandla. Ukwephuza ibhulakufesi kudonsa amandla akho, okubangela inkinga yokukhathala. Kubalulekile ukudla okunomsoco kukho konke ukudla, kodwa gxila ekudleni kwasekuseni ukuze uqale usuku lwakho luqonde.
6) Funda indlela yokulawula ukucindezeleka
Lapho umuntu engaphansi kokucindezeleka ngokweqile, ukuphefumula kuyaba nzima, kunciphisa oksijini etholakala emzimbeni. Qala ukuphefumulela ngokujulile ukuze uqaphele ngokuqaphela imiphumela yokucindezeleka.
Thatha u-5 noma 10 ukuphefumula okujulile uma uzizwa ucindezelekile futhi uphelelwe amandla. Ukuzivocavoca okuphefumulayo nokuzindla yizinqubo ongazenza ngazo noma nini; Ukuzikhandla kuzokubamba ngamathuluzi okudingayo ukubhekana nokucindezeleka nokukhathala.
7) Phuza inani elaneleyo lamanzi
Ukwehla kwamanzi kungenza umuntu azizwe ekhathele kakhulu noma ephelelwe amandla. Ukuphuza amanzi amaningi usuku ngalunye kufanele kube yingxenye yesimiso sakho. Kubonakala sengathi into elula, kodwa i-hydration kufanele ithathwe ngokungathí sina.
8) Yakha imikhuba emihle yokulala
Kukhona amathiphu okulala awaziwayo, futhi kufanele uwalandele-ulale ngesikhathi esifanayo ubusuku bonke, vuka ngesikhathi esifanayo usuku ngalunye, uqale umkhuba ukuze umzimba wakho uqaphele ukuthi yisikhathi sokulala (ie, efudumele ukugeza ngaphambi kokulala, funda ngaphambi kokulala). Uma usenenkinga yokuwa noma ukulala, ungase ufise ukuxoxa nodokotela wakho ngemithi yokulala.
9) Vikela Amalungu Akho
Ukuvikelwa okuhlangene kunganciphisa ukucindezeleka kwamalunga e-arthritic nokunciphisa ubuhlungu. Kunezimiso eziningana zokuvikela ezihlangene, ezilandelayo, ezizosiza ukugcina amandla. Sebenzisa imishini eguquguqukayo ukuvikela amalunga, futhi. Imishini emihle yomzimba ingasiza ekunciphiseni ukukhathala.
10) Ijubane, uhlelo, kuqala
Ukulawula ukukhathala, kubalulekile ukulinganisela umsebenzi nokuphumula, kodwa kuthiwani ngalezo zikhathi lapho kufanele wenze okuthile? Hlela uhlelo lokuthi ungayifeza kanjani imisebenzi ethile. Hlela konke okudingeka kwenziwe. Phambili kuqala ohlwini nokuthi yini okumele yenziwe kuqala. Zizihambele njengoba uhamba ohlwini lwakho olubekwe phambili. Iqhinga kufanele lihlelwe futhi libhekane nemisebenzi ekuphatheni okuphathekayo. Ungakhohlwa ukuhlela isikhathi sakho. Isikhathi sento oyithokozelayo yiyona ndlela kuphela-kungaba yinto. Thatha uhhafu ihora noma ihora ngosuku bese uthola izinzuzo.
Imithombo:
> Hewlett S. Ukukhathala ku-Rheumatoid Arthritis: Ukusuka Ngaphandle Kokunganaki. I-Rheumatology ezayo . 2007; I-Vol.2, No.5, amakhasi 439-442.
Indlela Yokushaya Ukukhathala. I-Arthritis Today Magazine . May-June 2007.