Ukuguqula Izinto Eziyimingcipheko Ebalulekile Kubalulekile Osteoarthritis Prevention
Abangaphezu kwezigidi ezingama-27 baseMelika bane- osteoarthritis futhi njengeminyaka yobudala bezingane, inombolo izoqala ukunyuka. I-osteoarthritis ingenye yezimbangela ezivame kakhulu zokukhubazeka kubantu abadala. Ngeminyaka engu-40, abantu abangu-90% banezinga elithile le-osteoarthritis ezinhlanganisweni zabo ezithwala isisindo (amadolo, izinqulu, izinyawo, emuva) kodwa zingase zihlale zingekho (ngaphandle kwempawu) kuze kube yilapho sezikhulile.
Kukhona ubufakazi be-x-ray ye-osteoarthritis ku-70% wabantu abaneminyaka engu-70 nangaphezulu.
Ngokusobala, i-osteoarthritis yisimo esibalulekile sezokwelapha. Ingabe ingavinjelwa? Uma ukuvimbela i-osteoarthritis kungenzeka, abantu bangase banakekele lokho okudingeka bakwenze - noma bebengaba? Mhlawumbe akulula, kodwa njengoba leli zwi lithi "akukho lutho oluthola kalula."
Izincomo ze-Osteoarthritis Prevention
Okuningi kuye kwabhalwa mayelana nokuvimbela i-osteoarthritis. Iphefumulela phansi ekuguquleni izici ezingozini zesifo ngokulungisa izici ezithile zokuphila kwakho.
Kunezincomo eziyisisekelo eziyisithupha zokuvimbela i-osteoarthritis. Cabanga ngalowo nalowo futhi uzibuze ukuthi wenza lokho okufanele ukwenze.
1 - Londoloza isisindo sakho somzimba esihle
Kulinganiselwa ukuthi amandla ezinkathi ezintathu kuya kwezi-6 isisindo somzimba womuntu senziwa ngaphesheya kwamadolo ngenkathi ehamba. Ngamanye amazwi, ukuphakama ngokweqile kwamapounds angu-10 kwandisa amandla emadolweni ngamamitha angu-30 kuya kwangu-60 ngesinyathelo ngasinye esithathwe ngenkathi uhamba.
Amandla e-hip, okungenani, izikhathi ezingu-3 isisindo somzimba. Ukulahlekelwa isisindo kunciphisa ukucindezeleka kumajoyini akho.
2 - Ukuzivocavoca njalo futhi ubambe iqhaza emsebenzini wokuzivocavoca njalo
Ukuze uthole impilo ehlanganisiwe, kunconywa ukuthi abantu benze imizuzu engama-30 ngokuzivocavoca okunamandla okungenani izinsuku ezingu-5 ngesonto.
Kuyinto eqinisiwe ukuthi ukuzivivinya umzimba njalo kunezinzuzo zezempilo. Amazinga aphansi okuzivocavoca angasiza futhi, ngokusho kwemiphumela yocwaningo. Kungcono ukuthola ukuvivinya umzimba ngaphandle kokuzivocavoca.
3 - Vikela Amalungu Akho
Kunezimiso ezimbalwa zokuvikela ezihlangene , ezilandelayo, ezizosiza ukugcina amandla nokugcina umsebenzi ohlangene. Iseluleko silula, kodwa kufanele ukhumbule ukunyakaza okufanele futhi uqaphele izimpawu zomzimba (isib. Ubuhlungu). Ukuhleleka okuhle nokusebenza kahle komzimba kubalulekile ngoba ukuvikela amalunga akho kuyisici ekuvimbeleni i-osteoarthritis.
4 - Gwema Ukucindezeleka Okuphindaphindiwe Kuzihlanganisi
Izimpawu zokucindezeleka okuphindaphindiwe zihlanganisa ukuphindaphinda okuningi okungaphazanyiswa komsebenzi noma ukunyakaza, ukunyakaza okungajwayelekile noma okungahambi kahle, ukusondeza ngokweqile, ukuma okungahambi kahle, nokukhathala kwemisipha. Lezi zimpawu ngokuvamile zihlobene nomsebenzi wakho. Zama ukuthola izixazululo emsebenzini wakho futhi ugweme isikhathi eside sokucindezeleka okuphindaphindiwe.
5 - Lalela Ubuhlungu Bakho
Lesi sincomo sibonakala sisobala, kodwa abantu abakwenzi ngaso sonke isikhathi. Ukufunda ukubuka ubuhlungu njengesignali ukuthi uyinqobe nokuthi isikhathi sokuphumula sidinga umzamo wokuzikhandla. Ukulinganisela ukuphumula nokusebenza kuhle kakhulu kumajoyina enempilo.
Kuyingxenye yokuziphathisa ukuzifunda ukuze ungafundi ukusebenzisa amanxusa akho futhi ufunde ukuthi ungadluli umkhawulo wakho. Cabanga ukuthi ubuhlungu bufana nesibonakaliso sokuma .
6 - Gwema ukulimala kumalungu
Ukulimala kokuhlanganyela kwangaphambili kubonakala njengesisusa esivamile se-osteoarthritis. Ezingxenyeni eziboshwe ukungahambisani okungalungile okubangelwa ukulimala, u- carticlage we-articular igqoke futhi i-osteoarthritis ingaqala ukuthuthukisa. Gwema ukulimala uma kunokwenzeka - futhi uma ulimaza okuhlangene , funa ukwelashwa ngokushesha.
> Imithombo:
> I-Osteoarthritis: Yini Eyibangela? I-Arthritis Foundation.
Amasu okuvimbela nokuphathwa kwe-Osteoarthritis ye-Hip ne-Knee. Ukusebenza Okuhle kakhulu Nokucwaninga - I-Rheumatology Yemitholampilo. February 2007.
> Izindlela Zokuvimbela I-Osteoarthritis. I-International Journal ye-Tissue Reactions. I-Dieppe. P. et al. 1993.