Izindlela ezingu-9 zokugcina izingxube zakho ziphilile

1 -

Qhubeka Uhamba Ukugcina noma Ukuthuthukisa Impilo Ehlangene

Abantu abaningi abane-arthritis bayamelana nokuzivocavoca umzimba njalo noma ukuzivocavoca ngoba besaba ukuthi kuzokwandisa ubuhlungu noma ukulimaza amalunga abo. Umzimba kufanele uhambe; amalunga ethu avumela ukunyakaza. Eqinisweni, ukunyakaza kunciphisa ukuqina okuhlangene , kunciphisa ubuhlungu obuhlangene, kuqinisa imisipha ezungeza amalunga, futhi kusize silondoloze isisindo esinempilo. Izinzuzo zingokoqobo, ngakho qhubeka uhamba!

2 -

Ukuvikelwa Okuhlangene Kubalulekile Kwempilo Ehlanganisiwe Yezolimo

Kubalulekile kuwo wonke umuntu, ikakhulukazi abantu abane-arthritis, ukuvikela amalunga abo . Umgomo wemigomo yokuvikelwa ngokuhlanganyela ukunciphisa ubuhlungu nokunciphisa ukucindezeleka noma umthwalo owenziwe emajoyini. Lokhu kungafezwa ngezindlela eziningana:

• Nakani izibonakaliso zobuhlungu
• Gwema imisebenzi ecindezela amalunga noma ukwandisa ubuhlungu
• Qaphela imizimba yomzimba efanele
• Umsebenzi wokulinganisela nokuphumula; ungadluli imisebenzi
• Hlola amadivayisi atholakalayo atholakalayo noma izinsiza zokuhamba
• Gcina isisindo esinempilo

3 -

Ukulondoloza Isisindo Sakho Esibalulekile Kungabalulekile Emzimbeni Ohlangene

Ngokuqondene nempilo ehlanganisiwe, kufanelekile ukuba silondoloze isisindo sethu somzimba esihle. Ukuthatha isisindo somzimba ngokweqile kunokwenza ukucindezeleka kumalungu ethu, ikakhulukazi amajoyina anezinwele. Ngama-pound ngayinye esilahlekelwayo, kunokunciphisa izikhathi ezine ekulayisheni amabutho emadolweni lapho isinyathelo sithathwa, ngokusho kocwaningo luka-2005.

4 -

Ukuzivocavoca okuphansi-Kunemiphumela emihle Yakho

Izinzuzo ezifunwa zokuzivocavoca umzimba njalo nokuzivocavoca kungafinyelelwa ngokuzivocavoca okuncane-uhlobo oluthile lokuzivocavoca olwenciphisa ukucindezeleka okufakwe kumalungu ngesikhathi sokusebenza okukhulu. Isibonelo, ngokusho kwe-Arthritis Foundation, ukuvivinya umzimba okuncane okulula kumalungu akho kubandakanya imidlalo yasemanzini, njengokubhukuda; ezemidlalo, njengegalofu; ukuhamba, nokuhamba ngebhayisikili.

5 -

Ukuqinisa Imisipha Ezingxenyeni Ezihlangene Kuthuthukisa Impilo Ehlangene

Imisipha esisekela amalunga ethu kumele igcinwe ngokuqinile ngangokunokwenzeka. Ungasebenza ekulondolozeni noma ekuthuthukiseni amandla akho emisipha ngokwenza izivivinyo zokuqinisa. Ukuqeqeshwa kwesisindo kuvame ukusetshenziswa njengengxenye yomthetho oqinisayo. Qaphela ukuba uhambisane nokusebenza kwakho futhi ungapheli. Ngokuqeqeshwa kwamandla afanele, uzothuthukisa ukuzinza kwamalungu akho, kuyilapho ubuhlungu buyancipha.

6 -

Ukuzivocavoca kwe-Motion-of-Motion Ukuthuthukisa Ukuzinza Nokuhamba

I-arthritis iboniswa ngokulingana nokuhamba okulinganiselwe kokuhamba . Ukuze ulondoloze uhla lwakho lwamanje lokunyakaza noma luyithuthukise, kufanele ubeke ngokuhlanganyela njalo uhla lwayo lokuhamba okugcwele. Nweba, ugobe, noma ujikeleze amalunga akho onke. Ukuzivocavoca okuningi kuthuthukisa ukuguquguquka, kukhulula ukuqina nobuhlungu, futhi kusize ukugcina amalunga ethu asebenza kahle.

7 -

Isidlo Esingafuni Ukuvuvukala Kungase Sizuze Impilo Ehlanganisiwe

Ukwehlisa ukuvuvukala kuyingxenye yokugcina izimpawu ze-arthritis ngaphansi kokulawula nokuthuthukisa impilo ehlangene jikelele. Ukudla okuvimbela ukuvuvukala kuhilela ukugwema ukudla okwandisa ukuvuvukala ngenkathi kubandakanya ukudla okuningi okwehlisa ukuvuvukala. Imithombo eminingi ibonisa ukuthi ukudla okudinga iMedithera kuyisinqumo esihle sokugcina ukuvuvukala ngaphansi kokulawula.

8 -

I-Vitamin D neCalcium Kubalulekile Emzimbeni Ohlangene

I-Vitamin D ne- calcium yimizimba emibili edinga amathambo enempilo. I-Vitamin D iyadingeka ngempela ekuthandeni kwe-calcium. Ungathola i-vitamin D ngokusebenzisa ukushisa kwelanga, ukudla, noma ukwesekwa. Abantu abaningi badinga ukwesekwa okunye. Udokotela wakho angalawula ukuhlolwa kwegazi ukunquma ukuthi awunakho yini i-vitamin D. I-calcium ephansi ihlotshaniswa nokunciphisa ithambo labantu kanye nokwanda kwengozi yokuhlukana.

9 -

Yeka Ukubhema Ukuze Uthuthukise Impilo KaThambo Nokuhlanganyela

Ngokusho kwe-American Association of Orthopedic Society, "Iningi labantu abazi ukuthi ukubhema kunomthelela omubi kakhulu emathanjeni nasemalungeni akho." Ngokuqondile, ukubhema kwandisa ingozi ye- osteoporosis nokuphuka. Ukubhema kubuye kwandisa amathuba okulimala okubandakanya i-bursitis noma i-tendonitis. Abokubhema nabo banengozi ephakeme yokuhlunguphaza emuva emuva kanye nesifo samathambo . Yeka ukubhema ukuze uthuthukise impilo yethambo kanye nempilo ehlangene.

> Imithombo:

> Impilo yokubhema ne-Musculoskeletal. I-OrthoInfo. May 2010. http://orthoinfo.aaos.org/topic.cfm?topic=a00192.

> Izindlela ezingu-15 zokusebenzela nokuphethwe yisifo samathambo. I-Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/workouts/other-activities/workouts-for-arthritis.php