Phatha Indlela Yakho Yokuphila Ukuze Ugcine Isiphepho Sakho
Njengoba igama liphakamisa, isifo se-distillative disc (ikakhulukazi) inqubo ehlobene nobudala eqhubekayo emgodleni wakho lapho isikhwameni esithakazelisayo esivela phakathi kwe-vertebrae yomgogodla eseduze (i-bones) iyawohloka.
I-DDD, njengoba kuvame ukubhekwa kuyo, ngokuvamile iyisenzakalo sokuqala ekushintsheni kwezinguquko ezingase ziholele ekubeni nesifo samathambo, kanye nezinkinga ezinjenge- spinal stenosis .
Ngenkathi ukuvimbela kungenakwenzeka-cishe wonke umuntu uthuthuka okungenani izinguquko ezincane zokugulisa umgogodla- ungasebenzisa ukulungiswa kokuphila ukuze usize ukwehlisa ukuqala kwalenkinga enokulimaza.
Izihluthulelo Zokuvimbela Izifo Zama Disc Deeneral
Okokuqala futhi okubaluleke kakhulu, kubalulekile ukuqaphela ukuthi ukusetshenziselwa ukulungiswa kwendlela yokuphila kuzobandakanya iqhaza elibambe iqhaza engxenyeni yakho.
Ngamanye amazwi, ayikho iphilisi ngaphandle lapho ezovimba nje i- DDD yakho. Isihluthulelo sokunciphisa izinga lapho ukuguqulwa komgogodla okwehliswayo kukhula khona kancane kakhulu mayelana ne-pilill-popping nokunye okuningi mayelana nokunciphisa imiphumela ukuthi usuku nosuku ukuphuma nokugqoka kungaba nomgogodla kanye nezinye izixhumanisi.
Lokho kusho ukuthi izithako kanye nezindlela zokwelapha eziqinisa futhi / noma ukondla uhlelo lwe-musculoskelet in general kungaba nendima ekulondolozeni ubuqotho bezinhlaka zakho zomgogodla. Sizoxoxa kabanzi ngalokhu kamuva kusihloko.
Phakathi naleso sikhathi, uma uzizwa ulahlekile mayelana nokuthi ungadonsa kanjani isifo se-diseneral degenerative kuFuthi, ungesabi. Kulesi sihloko, ngizohamba ngemikhuba emihle kakhulu yokuphatha impilo yakho yomgogodla njengoba ihlobene neDDD.
Phila ukuphila okusebenzayo futhi kuhlanganise nokuzivocavoca
Buza noma yiluphi uchwepheshe we-spine mayelana nento eyodwa ongayenza ukuze uvimbele ama-disk ahlaziyekile futhi kungenzeka ukuthi akutshele ukuthi usule.
Ngokuyinhloko, lokhu kuhumusha ukuthatha amalunga akho ngokusebenzisa uhla olugcwele lokunyakaza futhi njalo njalo.
Into yesibili ewusizo kakhulu abazoyiphakamisa ukuqinisa imisipha yakho, ikakhulukazi emhlane nasemiseleni (esiswini).
Futhi ekugcineni, cishe bazokuqondisa ukuze uthole umsebenzi ojwayelekile we-aerobic, ngokuhamba njengokukhetha kokuqala.
Lokho kusho, kunamaphuzu ambalwa kanye nezinyathelo okufanele wazi ngazo. (Futhi sicela ubuze umuthi wakho wezempilo noma udokotela ngolwazi oluthe xaxa, futhi.)
Okokuqala, njengoba kushiwo ngenhla, uma ukuhamba kungakuniki ubuhlungu, zama ukuyifaka ohlelweni lwakho olujwayelekile. Ukuhamba kulula kakhulu kumajoyini jikelele, kodwa kusakusiza ukwandisa ukujikeleza nokuqina komzimba, futhi kuhle inhliziyo yakho. Umkhandlu waseMelika Wokuzivocavoca uncoma ukuthatha ukuhamba ngomzuzu wamaminithi angu-30 (noma omunye umsebenzi we-aerobic) izikhathi ezingaba ngu-5 ngeviki njengendlela yokusekela ngokugcwele impilo yakho.
Kodwa uma ukuhamba kubangela ubuhlungu, ukusebenza ngaphandle kwamanzi kunganikeza okunye. Njengoba izinguquko eziguquguqukayo zithuthuka, ukunyakaza okuhlangene kungase kube "ithambo emathanjeni," okusho ukuthi i- dis nokukhwabanisa kwayo kwamandla. Kulesi simo, ukuzivocavoca komhlaba kungandisa ubuhlungu bakho.
Ukusebenza emanzini kuhle ngoba kuthatha okuningi komthwalo ngaphandle kwe-equation. Iningi lemiphakathi inikeza amakilasi okuqhuba umsebenzi wamanzi ezinhlobonhlobo zobunzima; hlola eyakho ukuze uthole ithuba elifanele.
Okwesibili, kungase kudingeke ukunciphisa noma ukugwema ukuguqula nokuguqula izenzo uma usebenza. Lokhu akusona isizathu sokudlula ukuzivocavoca, kodwa kungadingeka ubuyekeze uhlelo lwakho nelayisense, ochwepheshe abaqeqeshiwe ukuqinisekisa ukuthi awuqhubeki ukuthuthukiswa kweDDD yakho.
Okwesithathu, thola umkhuba wokusebenzisa ifomu elihle uma usebenzisa (bheka isigaba esilandelayo ngolwazi oluthe xaxa). Umsebenzi, ukuzivocavoca futhi ikakhulukazi, ukuqeqeshwa kwamandla, kuhle nje ukuma nokuguqulwa kwakho.
Ukugcina ifomu elihle nakho kusiza ukugwema ukucindezeleka kwentamo nokubuyela emuva.
Sebenzisa ifomu elihle ne-Employ Body Mechanics
Ayikho ingxoxo ngokuzivocavoca eseqedile ngaphandle kokuxoxa ngezimoto zomzimba kanye nefomu elihle. Ukufunda ngalokhu - futhi ukuwasebenzisa, yebo-kungenza indlela ende ekugcineni ukulingana okufanele phakathi kwamathambo ahlanganisa amalunga akho; lokhu kuyisihluthulelo sokunciphisa izinguquko ezishintshayo ngesikhathi eside.
Ukucabanga ngemishini yakho kuyindlela enhle kakhulu yokwenza ibhalansi phakathi kwamaqembu omzimba oklanyelwe ukuhambisa lawo majoyina. Uma ngabe ungazi, ukulingana kwemisipha kungomunye wabanikeli abakhulu abakwazi ukukhipha i-disc futhi bacuce kahle kahle ngoba kusiza ukunciphisa noma ukugwema ukucindezelwa okungadingekile kumajoyini. Ukuntuleka kwemisipha emzimbeni wonke kuvame ukuguqulwa ukugqoka nokulala, okushiwo ngenhla, okuyisandulela esiyinhloko sokuphefumula kwamathambo, izinguquko ezishintshashintshayo ezenzeka emgodleni njengoba sikhula.
Ngeshwa, abantu abaningi abenzi umzamo wokufunda ngomshini wabo womzimba. Kubo, kungaba lula futhi / noma okulula kakhulu ukuqhubeka nokuhamba ngendlela efanayo endala,
Izingibe, amajoyini we-hip, kanye nethambo le-pelvic kukhona abagqugquzeli abanamandla bokuzimela. Nakuba uzibandakanya esikhundleni sezintambo zakho ezingasese ezinomphetho lapho wenza ukunyakaza okuvamile kudinga umzamo owengeziwe, kuyindlela enhle kakhulu yokuthatha ingcindezi kuma-discs akho.
Njengoba unikezwe konke lokho, umthetho obalulekile wesithupha wokuvikela ama-disc wakho ekulimazeni nokuchithwa okulandelayo ukugwema ukuthembela kakhulu emgodleni wakho lapho wenza umsebenzi onzima. Lesi seluleko singasebenza emisebenzini eminingi, kubandakanya ukulima , ukukhuphuka izitebhisi, ukuphakamisa izinto, nokugcina isimo esihle uma uhlala kukhompyutha. Kuyinto ikhono eliyisisekelo eliyisisekelo okufanele likwazi ukusebenzisa kahle empilweni yakho yansuku zonke.
Indlela enhle yokuthola isibambo ngesimo esihle ukuthi uthathe ama- Pilates noma i-yoga . Zombili izindlela ziqeqesha umzimba nomqondo ukuhlala ukulungiswa ngenkathi kuhamba. Lokhu kuqeqeshwa, njengokuthi "sebenzisa imilenze yakho hhayi ukusikisela kwakho emuva," kungasetshenziswa kwezinye izinto, futhi, kusukela ekuhambeni ukuya endlini nokuningi.
Yeka Ukubhema. Noma Kungcono Nokho, Ungaqali.
Kuyaziwa ukuthi ukubhema kuhlobene nezinkinga eziningi zempilo. Futhi ukuhlukunyezwa kwe-disc kuphakathi kwabo.
Ucwaningo lubonisa ukuthi ukubhema ugwayi kuthinta ama-disc ngendlela engaphezu kweyodwa, kanye nakwezinye izindawo ezingaphezu kweyodwa. Isibonelo, isifundo se-2015 eshicilelwe emaphepheni i- PLoS sitholile okungenani izindlela ezimbili okuzobhema kuzo ukulimaza ama-disk: Akungenzi nje kuphela ukwehlisa umsebenzi wokwakha okwenzeka emaphethelweni e-disc, kodwa futhi ubeka imithwalo yegazi, ekhishwe ukuletha izakhi kum diski.
Umkhuba wokubhema ungenza ubuhlungu bakho bubuhlungu bubi nakakhulu. Isayensi isasebenza ngalokhu, kodwa ngokuvamile, bakholelwa ukuthi ukubhema kwandisa ukuqonda kobuhlungu. Isibonelo, isifundo se-2016 sathola ukuthi ababhemayo abesilisa abasebenza ngokuhlinzwa okukhulu badinga ubuhlungu obuningi bokubuyisa emuva kokusebenza kunabangabhemi.
ababengabhemi.
Thola futhi Ugcine Isisindo Sakho Esifanele
Uma ungesisisindo sakho esihle, cabanga ukufika lapho.
Kwabaningi bethu, lokhu kusho okulula kunokukwenza. Kodwa ukuthwala isisindo esincane emzimbeni wakho kusho ukucindezelwa okungaphansi kokufakwa kwamalungu akho nama-discs. Ucwaningo olwanyatheliswa kuyi- International Journal of Obesity lwathola ukuthi abantu abane-BMI engaphezu kwengu-25, ehlukanisa umuntu njengokwedlula ngokweqile kodwa engaphelele, kwandisa ingozi yokuhlukumeza i-lumbar disc. Abacwaningi bangezelele ukuthi ukukhuluphala ngokweqile kwasebancane kwakulimaza kakhulu impilo ye-disc.
Ukulingana Kwemisebenzi Phakathi Kokusebenza Okubhaliwe Kakhulu Nokungabi Nesineke
Lokho okwenzela umsebenzi kubalulekile emuva kwakho kanye nokukwazi kwakho ukuthuthukisa iDDD. Lokhu kubandakanya abantu abavela kuzo zonke izici zokuphila, kulabo abahlezi kuma-computer kuya kwabasebenzi abasebenzayo.
Ochwepheshe abaningi bathi imisebenzi engahlali yindlala noma efuna ngokomzimba ikunikeza ithuba elihle lokuvimbela noma lokunciphisa izinguquko zokugulisa umgogodla.
Uma uhlala phansi, cishe awunakha amandla amaningi omzimba. Kodwa imisipha enamandla ingasiza ukucindezela ama-discs akho. Ngaphezu kwalokho, ubuthakathaka bemisipha bungakhuthaza ukucindezeleka kwemisipha, futhi lokhu kuvame ukuholela ebuhlungu.
Uma usebenza emisebenzini enzima yamabhuku, ngakolunye uhlangothi, ikakhulukazi uma ungalondolozi uhlelo lokuqeqeshwa kwamandla angalingani ngaphandle komsebenzi, ungase ulungele ukwanda komjoqo futhi ugqoke futhi uchithe.
Ngenxa yalezi zizathu nokuningi, ochwepheshe basitshela ukuthi uma kunokwenzeka, kufanele sizame ukushaya ibhalansi phakathi kokuzikhandla ngokweqile nokusebenza okungapheli.
Thatha indlela yokudla
Njengoba kukhulunywe ekuqaleni kwalesi sihloko, ukuthatha izithako kanye nemithi yokwelapha akuyona indlela yokuvimbela noma isifo sokunciphisa i-diseneral slow from developing. Ngokungafani, isayensi ayizange ivele nezinqubo ezithile zeDDD ezingase ziphendule kahle ukuthatha amaphilisi, noma ukudla ukudla okuthile, ngaleyo ndaba.
Kodwa ukusebenzisa ukudla futhi mhlawumbe ezinye izithako, kufaka phakathi amakhambi, ngendlela ejwayelekile inganikeza ngokungaqondile inhlalakahle yama-discs akho. Ungase ucabange ngendlela yokudla ngokwemigomo esikhundleni sokwelapha noma izinyathelo ezithile zokuvimbela.
Ukudla kanye nezithako ezisekela uhlelo lwe-musculoskeletal kungasiza ukugcina ama-discs akho. Cishe okuwusizo kakhulu yi-vitamin D.
Ucwaningo olwenziwa ngo-2016 olubandakanya iziguli ezingu-110 ezinezifo ezilahlayo zathola ukuthi cishe isigamu sinokuntuleka kwe-vitamin D. (Abacwaningi bathi izifundo eziningi-ikakhulukazi ezihlolisisa abantu abahlukahlukene-ziyadingeka ngaphambi kokuba zikhuthaze ngempela i-vitamin D, noma kunjalo.) Kwezinye izifundo, i-vitamin D ihlobene nokunciphisa ingozi yokuhlukana.
Enye isu lokudla okunomsoco ukuzama ukunciphisa inani lokuvuvukala emzimbeni. Ososayensi basalokhu beqaphela indima eqondile yokuvuvukala edlala ekuthuthukisweni kweDDD. Ngaphambilini, kwakucatshangwa ukuthi ukuvuvukala kwaba nemiphumela emibi ku-disc; kodwa maduzane, ubufakazi bubonisa izindima eziwusizo zokuvuvukala. Ucwaningo luka-2015 lwathola ukuthi ukuvuvukala kunomthelela ekwenzeni i-homeostasis yezicubu. Khumbula esayensi yakho yesikole esikoleni ukuthi i-homeostasis yindlela yomzimba yokuhlala ngokulinganisela, ngakho-ke, ukugcina impilo.
Vimbela i-DDD i-Old Fashioned Way
Ngokulingana, uma ubheka ukuvikela inhlalakahle yama-disc yakho yomgogodla ngaphezu kwesikhathi eside, cabanga ukuthi ubalekele kude nekhomphyutha kaningi, ugcine uhlelo lokuhamba nolwelulele, udla uphilile futhi usebenze nodokotela wakho kanye / noma ngokomzimba udokotela ukuze ahlele indlela yokuphila ekuchazeni kwakho.
> Imithombo
> Chiang, H., et. I-Al., The Implications of Tobacco Ukubhema Ngezifo Eziphuthumayo Zokuzivocavoca: Isifundo Esifunayo Sokuhlola. I-Pain Res Phatha. NgoMashi 2016.
> Elmasry, S., et. i-al., Imiphumela yeTekisi ukubhema ekuKhululweni kweDiski ye-intervertebral: Isifundo se-Finite Element. PLoS One. Aug. 2015.
> Liuke, M. Disc ukuguqulwa kwe-lumbar umgogodla maqondana nokukhuluphala ngokweqile. Int J Obes. Aug. 2005.
> Molinos, M. Ukuvuvukala kwe-intervertebral dis degeneration nokuvuselelwa. I-R. R. Soc Interface March 2015.
> Zolfaghari, F., et. I-al., Ucwaningo lwe-Vitamin D Isimo Esigulini Sabantu Abagulayo Ngezifo Ezivuthayo Ze-Spine. I-Asian Spine Journal Okthoba 2016.