Kungaba nzima ukubhekana nezimpawu ze-osteoarthritis eziphazamisa imisebenzi evamile yokuphila kwansuku zonke . Indlela engcono kakhulu yokubhekana nokulinganiselwa ngokomzimba ukwazi ukuthi wenza konke ongakwenza ngokulandela ukuphumula ubuhlungu nokuthuthukisa ukusebenza ngokomzimba. Kunezinyathelo ezizokwenza ngcono ikhono lakho lokubhekana nalo. Funda uhlu bese uzibuza ukuthi wenza izinto ezilungile.
Nakekela Impilo Yakho
- Yazi ukuhlolwa kwakho. Yazi izimpawu zokuqala ze-osteoarthritis. Xhumana nodokotela mayelana nezimpawu eziqaphele futhi uthole ukuxilongwa okunembile .
- Landela uhlelo lwakho lwezokwelapha. Uma usuvele utholakale futhi uye wanquma ukhetho lwezokwelapha , vumelana nohlelo lwakho lwezokwelapha.
- Hlola izinketho zokwelapha. Hlola futhi ngezikhathi ezithile uphinde uhlole izindlela zakho zokwelashwa nodokotela wakho. Ucabangele konke okukhethwa kukho imithi ? Uke wazama ukujova , izifo ezingekho izidakamizwa, ukwelapha okunye, nokuhlinzwa okuhlangene?
- Vikela amalunga akho futhi ugweme ukucindezeleka ngokweqile nokucindezeleka kumalungu akho. Cabanga ukugqoka ukwesekwa noma ubuciko. Sebenzisa amadivayisi wokusiza kanye nemishini eguquguqukayo uma kudingeka.
Qaphela Umzimba Wakho
- Hlala uhamba. Ungangeni esicupheni sokuhlala. Ukuzivocavoca njalo nokusebenza komzimba kuzokuthuthukisa ikhono lakho lokubhekana nobuhlungu nokulinganiselwa. Izindlela zokuhamba zansukuzonke nezindlela zokuqinisa kufanele zifakwe esimisweni sakho.
- Yidla kahle futhi uthathe i-multivitamin nsuku zonke ukuze uthole impilo engcono kakhulu. Ukufaka ama- antioxidants ekudleni kwakho kuye kwaba nzuzo njengesizuzisa iziguli ze-osteoarthritis. Ukugcina isisindo esinempilo kuzonciphisa ukucindezeleka kumajoyini akho.
Qaphela Ingqondo Yakho
- Jabulela imisebenzi yokuzilibazisa. Ungavumeli ubuhlungu bube nokulawula impilo yakho. Yenza isikhathi sokuzilibazisa ozijabulelayo, kungakhathaliseki ukuthi ulalela umculo, ufunda, udlala nesilwane sakho, noma ubuka i-movie.
- Ungakhohlwa ukuzithokozisa: uthinte izinwele zakho, i-pedicure, i-massage, ukwelashwa kwe-spa. Yenza imizamo yokuzizwa ungcono.
- Suka uphinde ushintshe indawo yakho, ngisho noma kungukuthi uhambo lokuhamba usuku. Ukushintsha kwezwe kungase kube nomoya omuhle futhi kunciphise ukucindezeleka.
- Siza umndeni nabangani ukuthi baqonde ukuthi kunzima kangakanani kuwe. Cela usizo uma udinga. Ngeke ukwazi ukwenza konke okwenzile ngaphambi kwe-osteoarthritis kodwa kufanele wenze okusemandleni akho isikhathi eside ngangokunokwenzeka.
- Yenza izinguquko emsebenzini wakho uma kunesidingo. Cela isimiso somsebenzi ohlukile noma isikhundla sokukhanya.
- Gcina idayari noma iphephandaba . Kungakusiza ukhumbule izinto okumele utshele udokotela futhi kungakuvumela ukuphuma ukuze ucindezeleke.
- Thola ukwesekwa noma kuphi lapho ungayithola khona. Kunezinhlangano zokusekela ku-intanethi namaqembu asekela wendawo. Zizungeze nabantu abaqonda kuqala okokuqala ukuthi yini oyithandayo. Ungase uthole izinhlanzi ezintsha zokuphila zokubhekana ne-osteoarthritis ngabo.
- Ungakhohlwa ukulinganisela ukuphumula nokusebenza . Nakuba kubaluleke kakhulu ukuba uhlale usebenza, kubaluleke kakhulu ukuthola ukuphumula okwanele. Ukulingana yilokho okumele kugcizelelwe.
- Thuthukisa ukulala kwakho . Ukulala okungcono kuzonciphisa ukukhathala kwakho, kanti ukulala okungekho emthethweni futhi kuphuthumise ubuhlungu. Yenza indawo yakho yokulala ibe indawo enhle yokulala futhi usebenzise imikhuba emihle ezokusiza ukuba uphumule ubusuku bonke.
- Hlala unolwazi. Yiba nolwazi mayelana ne-osteoarthritis. Gcina yamanje ezindabeni ze-osteoarthritis. Okufanele ukusho, uma unolwazi olunembile futhi uthola impilo ngezenzo ezinhle, uhlangabezana kahle.
Imithombo:
Indlela Yokuzinakekela Wena. I-Arthritis Foundation. 8/12/2007.
I-Arthritis Self Management: Okudingeka Ukwazi, i-Arthritis Foundation, ifinyelele ngo-12/30/15.
Umthelela we-Osteoarthritis we-Knee. I-AAOS. 4/2003.