4 Izindlela Ezingavamile Zokugcina Ukuphila Okungcono Nokuhamba Kakhulu
I-osteoarthritis , evame ukubhekwa ngokuthi i-arthritis yokugqoka nokulala, iyindlela ejwayelekile kunazo zonke ye-arthritis ethinta abantu abangaphezu kwezigidi ezingama-30 baseMelika.
Abantu abatholwa nge-osteoarthritis bavame ukukhathazeka ngokuphila okuqhubekayo kwalesi sifo futhi bazibuze ukuthi ngabe olunye usuku luzophela yini oludinga ukuhlinzwa ngokuhlanganyela esikhundleni . Ngokwenza izinguquko ezimbalwa, izinguquko ezilula empilweni yakho, ungakwazi ukugwema kakhulu lokhu okukhathazayo.
Nanka izilungiso ezine ezilula ezingasiza:
1. Yehlisa isisindo
Ukukhuluphala komzimba kungenye yezimbangela ezibaluleke kakhulu ekuthuthukiseni i-arthritis. Isizathu silula: ukucindezeleka okuqhubekayo kumajoyina asevele eyelile, ukuvuvukala kuyoba ngaphezulu. Ngokuhamba kwesikhathi, lokhu kungaqhubeka nokuwohloka ubuqotho bokubambisana, ukukhuphula ubuhlungu nokuphazamisa ukuhamba komuntu nokuhamba kwezinyathelo .
Ngokulahlekelwa ngamaphesenti amahlanu kuya kwezingu-10 zesisindo somzimba womuntu, abantu bayothola ukukhululeka okukhulu kwezibonakaliso zabo. Futhi, ngenkathi kusetshenziselwa amajosi abuhlungu kungaba nzima, kunezinqubo eziningi zokuzivocavoca ezifanelekile kubantu abane-arthritis. Lokhu kuzogxila ezintweni ezintathu zokuzivocavoca:
- Izenzo zokuhamba phambili ezingenziwa nsuku zonke
- Ukuzivocavoca umzimba kwenziwa nsuku zonke
- Ukukhuthazela kusetshenziselwa imizuzu engu-20 ukuya kwangu-30 kathathu ngesonto
Ukulahleka kwesisindo kuzobandakanya nezinguquko ekudleni kwakho okufaka ukunciphisa amafutha agcwele, ukudla okulinganiselwe kwama-carbohydrate, nokugwema usawoti owedlulele, ushukela nokuphuza utshwala.
Udokotela wezilwane angakwazi ukusiza ukuhlela uhlelo oluzinzile lokudla okunomsoco lokunciphisa lawo maphilisi engeziwe.
2. Guqula imisebenzi yakho
Ukubusa kulula: uma uzizwa ubuhlungu lapho wenza umsebenzi, akulungile. Ngenkathi ungakwazi njalo ukuqinisa imisipha ethile ukusiza ukuqinisa amalunga abuhlungu, akufanele uzinqobe ngokweqile.
Ekugcineni, ungabangela ukulimala okungaphezu kokuhle.
Kungase kube nezikhathi lapho kuzodingeka uguqule imisebenzi yakho yemizila ukuze ugcine ukuhamba kwakho. Isibonelo, imidlalo yethonya ingaba yinto oyithokozelayo, kepha umonakalo ongabangela kungasiza nje ukusheshisa ukuqhubeka kwe-arthritis.
Uma ubhekene nalokhu okuyiqiniso, zama ukugxila ekutholeni imisebenzi engathintekayo ongayithokozisa njengokuhamba ngebhayisikili, ukubhukuda, ikhamera, ukuhamba ngezindiza, ukugubha, ukuguqa, i-pilate, ne-yoga. Ukuhweba ngezicathulo ezihambayo ze-NordicTrack kungase kube nzima kodwa kuzokuvumela ukuba uthuthukise ukujuluka okunempilo ngaphandle kokucindezeleka okungadingekile emagqabeni akho, amadolo, nezinkalo.
Uma, ngakolunye uhlangothi, uhlala impilo yokuphila ngokweqile, ungase ufune ukuqala ngokuhlangana nomthandi wezokwelapha . Udokotela angakufundisa indlela yokulondeka ngokuphepha nokuqinisa amalunga angasengozini futhi akunikeze uhlelo oluhlelekile lokunciphisa kancane kancane ukuzivocavoca njalo.
3. Sebenzisa imishanguzo yokulwa nokuvuvukala
I-arthritis ichazwa njengokuvuvukala kwamajoyina. Ngakho-ke, kunengqondo ukwenza noma yini ongakwenza ukuze unciphise ukuvuvukala okungenakusiza kepha ukusheshisa umonakalo ohlangene.
Uma udokotela wakho eseke wayibeka imithi yokwelapha ubuhlungu obungapheli, uthathe njengoba kuqondiswe.
Uma kungenjalo kanye nobuhlungu kuthinta ukuhamba kwakho noma kukugcina ebusuku, khuluma nodokotela wakho mayelana nezinketho zokugqoka nokungekho kwemithi. Phakathi kwazo:
Ama-analgesics asetshenziselwa ukuphumula ubuhlungu futhi ahlanganisa iTylenol (i-acetaminophen), i-opioids yesiguli, ne-opioid ebizwa ngokuthi i-opioid ebizwa nge- Ultram (tramadol) .
Izidakamizwa ezingekho ukuvuvukala (ama-NSAID) asetshenziselwa ukunciphisa kokubili ukuvuvukala nobuhlungu futhi zifaka i-aspirin, i-Advil (ibuprofen), i-Aleve (naproxen), ne-Celebrex (celecoxib).
- I-Corticosteroids yizidakamizwa ezinamandla eziphikisayo ezithathwe ngokwemlomo noma ezijowe ngqo ngokuhlanganyela okuvuliwe.
- I-hayaluronic acid ivela ngokwemvelo emzimbeni futhi ingafakwa inhlanganisela njengendlela yokumangalisa nokugcoba.
4. Sebenzisa idivayisi esekelayo
Abantu abane-arthritis bavame ukugwema ukuhamba ngezinsiza ngoba benza bazizwe bekhulile futhi bebuthakathaka. Kodwa iqiniso liwukuthi abantu abenza kanjalo ngokuvamile bahamba kancane ngenxa yokuthi bazinzile ezinyaweni zabo noma besaba ukubeka isisindo ngokuhlanganyela okuvuvukala. Njengalokhu, ukugwema lamadivayisi kungenza isimo sakho sibe sibi nakakhulu.
Amadivaysi asekela awasekho emkhakheni wezingoma kanye nabahambahambayo. Abantu abane-arthritis yamadolo ngezinye izikhathi bangena edivayisini eyaziwa ngokuthi i- brace yokulayisha ekhishwa ngokucindezela ukucindezela ohlangothini olonakaliswe kakhulu oluhlangene. Kukhona ngisho abahamba ngezinyawo ( abajikelezayo ) abavumela ukuthi uhambe ngokukhululekile ngaphandle kokuhambisana nokuqala komuntu ohamba phambili.
Ngenkathi la madivaysi amasha engasebenzi kuwo wonke umuntu, kungase kudingeke ukhulume nodokotela wakho ukuze ubone ukuthi yikuphi okukhethile okufanele ukhethe.
> Umthombo:
> Amasevisi Okulawula Nokuvimbela Izifo. "I-osteoarthritis." I-Atlanta, Georgia; ibuyekezwe ngoJulayi 6, 2017.