Kupangitsa ntchito za tsiku ndi tsiku kukhala zosavuta mukakhala ndi nyamakazi

Pamene ululu wamatenda ukukulirakulira, kutsatira zochita za tsiku ndi tsiku kumakhala kovuta kwambiri.

Kusintha mozungulira nyumba yanu kumatha kupanikiza kulumikizana kwanu, monga bondo kapena chiuno, ndikuthandizani kuthetsa mavuto ena.

Dokotala wanu angakuuzeni kuti mugwiritse ntchito ndodo kuti kuyenda kumakhala kosavuta komanso kosapweteka. Ngati ndi choncho, phunzirani kugwiritsa ntchito ndodo moyenera.

Onetsetsani kuti mutha kufikira zonse zomwe mukufuna popanda kukwera pamiyendo yanu kapena kugwada pansi.

• Sungani zovala zomwe mumavala pafupipafupi m'madirowa komanso m'mashelefu omwe ali pakati pa chiuno ndi paphewa.
• Sungani chakudya m'kabati ndi makontena omwe ali pakati pa chiuno ndi paphewa.

Pezani njira zopewera kusaka zinthu zofunika masana. Mutha kuvala paketi yaying'ono m'chiuno kuti musunge foni yanu, chikwama, ndi makiyi.

Pezani magetsi osintha oyikapo.

Ngati kukwera ndi kutsika masitepe kuli kovuta:

• Onetsetsani kuti zonse zomwe mukusowa zili pansi pomwe mumakhala tsiku lanu lonse.
• Khalani ndi bafa kapena malo onyamula pansi momwe mumakhalira tsiku lanu lonse.
• Ikani bedi lanu pansi pa nyumba yanu.

Pezani munthu woti azithandizira kukonza nyumba, kutaya zinyalala, kulima dimba, ndi ntchito zina zapakhomo.

Funsani winawake kuti akugulitsireni kapena akupatseni chakudya.

Fufuzani malo ogulitsira apafupi kapena malo ogulitsira azithandizo zosiyanasiyana zomwe zingakuthandizeni, monga:

• Anakweza chimbudzi
• Shawa mpando
• Sambani chinkhupule chokhala ndi chogwirira chachitali
• Shoehorn wokhala ndi chogwirira chachitali
• Sock-aid kukuthandizani kuvala masokosi anu
• Reacher kukuthandizani kunyamula zinthu pansi

Funsani womanga kapena wothandizira kuti akhale ndi mipiringidzo yoikidwa pamakoma ndi chimbudzi chanu, shawa kapena bafa, kapena kwina kulikonse mnyumba mwanu.

Webusaiti ya Arthritis Foundation. Kukhala ndi nyamakazi. www.arthritis.org/living-with-arthritis. Idapezeka pa Meyi 23, 2019.

Erickson AR, Cannella AC, Mikuls TR. Matenda a nyamakazi ya nyamakazi. Mu: Firestein GS, Budd RC, Gabriel SE, McInnes IB, O'Dell JR, olemba. Kelly ndi Firestein's Bookbook of Rheumatology. 10th ed. Philadelphia, PA: Elsevier; 2017: chap 70.

Nelson AE, Jordan JM. Matenda a osteoarthritis. Mu: Firestein GS, Budd RC, Gabriel SE, McInnes IB, O'Dell JR, olemba. Kelly ndi Firestein's Bookbook of Rheumatology. 10th ed. Philadelphia, PA: Elsevier; 2017: mutu 99.