Izindlela Zokunciphisa Ukuvutha Ku-Arthritis

Okwamanje, cishe uyazi ukuthi i- arthritis ngokwezwi nezwi isho ukuthi "ukuvuvukala okuhlangene." Ngenkathi kunezinhlobo ezahlukene ze-arthritis, izifo ezihlukahlukene zesifo esiyinkimbinkimbi, kanye nokubonakaliswa okuhlukile kwe-arthritis, kusobala ukuthi ukuvuvukala kungumholi oyinhloko. Ukuvuvukala kuhlotshaniswa nomonakalo ohlangene, ukuqina okuhlangene, ukuvuvukala okuhlangene, nobuhlungu obuhlangene . Ukunciphisa ukuvuvukala kuyadingeka ukuthi lesi sifo siphathwe futhi, ekugcineni, silawulwe kahle. Ukuvuvukala kungumsuka wezifo eziningi ezingapheli , hhayi nje isifo samathambo. Ukuvuvukala kudlala indima enhliziyweni yesifo senhliziyo, isifo se-asthma, kanye namanyevuza ekhanda.

Ake sicabangele izindlela eziyisishiyagalombili zokunciphisa ukuvuvukala-ukuqala ngemithi:

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Ama-NSAID

Abantu abaningi abane-arthritis banqunywe imithi yokwehlisa ukuvuvukala. Izidakamizwa ezingekho ukuvuvukala (ama-NSAID) zivame ukushiwo ukuvuvukala okuhlobene ne-arthritis. Ama-NSAID afaka ibuprofen , naproxen , i- Celebrex (celecoxib) , ne- aspirin . (Qaphela: i-Acetaminophen, isisindo esithandwayo sokuphulukisa ubuhlungu kanye nesifo somkhuhlane, akuyona isidakamizwa esiphikisayo.) Ezinye izidakamizwa ze-arthritis , njenge- DMARD , i- corticosteroids , ne- biologics , nazo zilwa nokuvuvukala, kodwa zikhomba amamolekli ahlukene amasosha omzimba. Izingozi nezinzuzo zokwelapha kufanele zilinganiswe uma zibheka imithi yokwehlisa ukuvuvukala.

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Izithako Zokudla

Amafutha asezinhlanzi athathwa nge-capsule noma ifomu lamanzi angasiza ekunciphiseni ukuvuvukala. UDkt. Andrew Weil uncoma ama-gramu angu-2 kuya kwangu-3 ngelanga le-oil oil supplement eliqukethe i-omega-3 fatty acids, i-EPA ne-DHA.

I-Ginger kanye ne- turmeric yilezi ezinye izithako ezithathwa ngokuba nezakhiwo eziphikisayo.

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Isidlo sokulwa nokuvutha

Ukudla okuphikisana nokuvuvukala kunconywa kakhulu kubantu abazama ukulawula ukuvuvukala noma kulabo abafuna nje ukudla okuphephile ngangokunokwenzeka. Ukudla okuphikisana nokuvuvukala kugxile ekunqumeni ukudla kwakho ngamafutha agcwele kanye namafutha ashulayo ngenkathi ukwandisa ukudla kwakho okune-alpha-linolenic acid.

Ukudla kwaseMedithera , okubhekwa njengesibonelo esihle sokudla okuphikisayo, kusekelwe ekusetshenzisweni kwezithelo, imifino, okusanhlamvu okuphelele, amantongomane, ubhontshisi kanye nemifino. Izinhlanzi nezilwane zasolwandle zidla okungenani izikhathi ezimbalwa ngesonto. Izinkukhu, amaqanda, ushizi kanye ne-yogurt kufakiwe ekuhlungeni. Ngokuvamile amaswidi nama-red afakwe kodwa agcinwa njengamukelekile ngezikhathi ezingavamile, ezikhethekile.

Ukuze uthole isiphuzo, itiye eluhlaza kucatshangwa ukuthi inezindawo zokulwa nokuvuvukala.

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Londoloza isisindo esihle

Ukusabalalisa ngokweqile nokukhululeka komzimba kunomthelela esimweni esiphezulu sokuvuvukala. Isikwele esikhulu semisipha (ama-intshi angu-35 kwabesifazane namasentimitha angu-40 amadoda) ngokuvamile sihlotshaniswa nokuvuvukala ngokweqile.

Abacwaningi bayaqaphela ukuthi kukhona ukuhlanganyela phakathi kokuvuvukala nokukhuluphala, nakuba ngaphezulu kudinga ukufundwa. Okungenani, kufanele wazi ukuthi i-BMI yakho okwamanje, kanye ne-BMI yakho ekahle. Yenza ukugcina isisindo sakho esihle kanye ne-BMI. Ukunciphisa isisindo sakho ngo-5-10% kunciphisa izinga lakho lokuvuvukala, ngokusho kukaNadia B. Pietrzykowska, MD, esihlokweni esashicilelwe ku-obesityaction.org.

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Ukuzivocavoca njalo

Ukuzivocavoca kungaba yindlela enhle yokunciphisa ukuvuvukala. Ochwepheshe batusa imizuzu engu-30-45 yokuzivocavoca kwe-aerobic, izinsuku ezingu-5 ngesonto. Abantu abaningi abane-arthritis baqeda ukuzivocavoca njalo. Abanye bakholelwa ukuthi abakwazi ukwenza okwanele ukuze babe nomthelela omuhle, kuyilapho abanye bezwa ukuzivocavoca kwenza i-arthritis ibe nzima nakakhulu. Khumbula ukuthi ukwenza okuthile kungcono kunokungenzi lutho. Qala kancane - nganoma yiluphi uhlangothi olubhekayo olwenziweyo - bese ukwakha kulokho.

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Yeka Ukubhema

Ucwaningo luye lwabonisa ukuthi ababhemayo abane-arthritis banezimpawu eziphakeme zokuvuvukala. Uma okwamanje uphethile, cima leyo nto!

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Ukucindezeleka Okuphansi

Ukucindezeleka kuye kwaxhunyaniswa namazinga aphezulu okuvuvukala emzimbeni. Nakuba kungaziwa ukuthi lokhu kucindezeleka kanjani, ukunciphisa ukucindezeleka noma amasu okuqeda ukucindezeleka kungasiza ekunciphiseni ukuvuvukala.

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Thola Ukulala Okunene

Ukulala ngokwanele kuye kwahlotshaniswa nokumaketha okuvuthayo okuvuthayo. Uma uzama ukuthola ukuthi ulala kangakanani, khumbula ukuthi akuyona into efanayo kuwo wonke umuntu. Ngokwe-Better Sleep Council, "Ihlukile kumuntu ngamunye. Abanye abantu bangadinga amahora angama-10 ebusuku kanti abanye badinga kancane kakhulu. Umuntu ofanele udinga amahora angu-7 ebusuku."

Hlola ukuthi ulala kangakanani okudingeka uzizwe kahle. Khona-ke, qaphela ukuthi ulala kaningi kangakanani. Indlela yokulala enempilo izosiza ukunciphisa ukuvuvukala.

> Imithombo:

> Izindlela ezingu-6 zokunciphisa ukuvuvukala - Ngaphandle kwe-Statin noma Test Heart. Deborah Kotz. US News & World Report . NgoNovemba 11, 2008.
Ukudla okuvuthayo okuvuthayo nokuPiramidi. WEIL. UDkt Andrew Weil.

> I-Mediterranean Dietary Pattern kanye nezifo ezingapheli. I-Panico S. et al. Ukwelapha I-Cancer Nokucwaninga. 2014; 159: 69-81.

> Ukudla kwaseMedithera. Ukudla Okumnandi Kwe-US News. US News & World Report .

> Ukulala nokuvuvukala. USimpson N. et al. Ukubuyekezwa kokudla. Disemba 2007.

> Ukukhuluphala nendima ye-Adipose Tissue ekuvuvukala naseMetabolism. U-Greenberg A. et al. I-American Journal of Clinical Nutrition. February 2006.

> Izinzuzo zika-5-10 Amaphesenti Ukulahlekelwa Isisindo. Ukubambisana kwe-Obesity Action. U-Nadia B. Pietrzykowska, MD