Mpumulo Wachilengedwe ku Matenda a Nyamakazi

Zamkati

• Kupweteka kwa nyamakazi
• 1. Sinthani kulemera kwanu
• 2. Muzichita masewera olimbitsa thupi mokwanira
• 3. Gwiritsani ntchito mankhwala otentha ndi ozizira
• 4. Yesani kutema mphini
• 5. Gwiritsani ntchito kusinkhasinkha kuthana ndi ululu
• 6. Tsatirani zakudya zabwino
• 7. Onjezani turmeric ku mbale
• 8. Pezani kutikita
• 9. Ganizirani za mankhwala azitsamba
• Lumikizanani ndi ena omwe ali ndi nyamakazi

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngati mugula kena kake kudzera pa ulalo wa patsamba lino, titha kupeza ndalama zochepa. Momwe izi zimagwirira ntchito.

Kupweteka kwa nyamakazi

Matenda a nyamakazi amatanthauza zinthu zingapo zomwe zimakhudza kupweteka komanso kutupa m'malo olumikizirana mafupa. e

Kodi ndikumangokhalira kufooka, zomwe zikutanthauza kuti zizindikirazo zimangokulirakulira pakapita nthawi, kapena ndi mtundu wa nyamakazi wodziyimira wokha womwe umakhala ndi zizindikilo zowonjezerapo, zomwe zimadziwika ndi zotupa komanso matenda azachipatala?

Mitundu iwiriyi ya nyamakazi imaphatikizapo osteoarthritis (OA) ndi nyamakazi ya nyamakazi (RA).

OA zimachitika makamaka pakatikati pa chichereŵechereŵe chimapangitsa mafupa kuphatikana palimodzi, zomwe zimayambitsa kukangana, kuwonongeka, ndi kutupa.

RA ndi chikhalidwe chomwe chimayambitsa zizindikilo mthupi lonse. Ndi matenda omwe amadzichotsera okha ndipo amapezeka pomwe chitetezo chamthupi chimalakwitsa molakwika minofu yolumikizana.

Madokotala amatha kupereka mankhwala kuti athetse ululu wa nyamakazi, koma nthawi zambiri amalimbikitsanso njira zachilengedwe.

Kumbukirani kukambirana ndi dokotala musanayese njira iliyonse yothandizira nyamakazi, ngakhale itakhala yokhudza mankhwala kapena ayi.

1. Sinthani kulemera kwanu

Kulemera kwanu kumakhudza kwambiri matenda a nyamakazi. Kulemera kowonjezera kumapangitsa kupanikizika kwanu kulumikizana, makamaka mawondo anu, chiuno, ndi mapazi.

Malangizo ochokera ku American College of Rheumatology and Arthritis Foundation (ACR / AF) amalimbikitsa kwambiri kuti muchepetse thupi ngati muli ndi OA komanso onenepa kwambiri kapena onenepa kwambiri.

Dokotala wanu akhoza kukuthandizani kukhazikitsa cholemera cholemera ndikupanga pulogalamu yokuthandizani kuti mukwaniritse cholingacho.

Kuchepetsa kupsinjika kwamafundo anu pochepetsa thupi kungathandize:

• sinthani kuyenda kwanu
• kuchepetsa ululu
• pewani kuwonongeka kwamtsogolo kwamalumikizidwe anu

2. Muzichita masewera olimbitsa thupi mokwanira

Ngati muli ndi nyamakazi, kuchita masewera olimbitsa thupi kungakuthandizeni:

• sungani kulemera kwanu
• sungani malo anu osinthasintha
• Limbikitsani minofu kuzungulira kwanu, komwe kumathandizira kwambiri

Malangizo apano amalimbikitsa mwamphamvu kuyambitsa pulogalamu yoyenera yochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi ndi wophunzitsa kapena munthu wina kungakhale kopindulitsa makamaka, chifukwa kumawonjezera chidwi.

Zosankha zabwino zimaphatikizapo zolimbitsa thupi zochepa, monga:

• kuyenda
• kupalasa njinga
• tai chi
• ntchito zamadzi
• kusambira

3. Gwiritsani ntchito mankhwala otentha ndi ozizira

Kutentha ndi kuzizira kumathandizira kuthana ndi matenda am'mimba komanso kutupa.

• Mankhwala otentha Zitha kuphatikizira kusamba kwa nthawi yayitali, kotentha kapena kusamba m'mawa kuti muchepetse kuuma ndikugwiritsa ntchito bulangeti lamagetsi kapena malo otenthetsera chinyezi kuti muchepetse kusowa mtendere usiku wonse.
• Mankhwala ozizira itha kuthandizira kuthana ndi mafupa, kutupa, ndi kutupa. Manga phukusi la ayisi kapena thumba la masamba achisanu mu thaulo ndikuwapaka pamagulu opweteka kuti mupumule mwachangu. Musagwiritse ntchito ayezi molunjika pakhungu.
• Capsaicin, yomwe imachokera ku tsabola, ndi gawo limodzi la mafuta ndi mafuta onunkhira omwe mungagule pa kauntala. Zogulitsazi zimapereka kutentha komwe kumatha kutonthoza kulumikizana.

4. Yesani kutema mphini

Kutema mphini ndi mankhwala achikale achi China omwe amaphatikiza kuyika singano zoonda munthawi zina za thupi lanu. Ogwira ntchito amati imagwira ntchito pobwezeretsanso mphamvu ndikubwezeretsanso thupi lanu.

Kutema mphini kumachepetsa kupweteka kwa nyamakazi, ndipo ACR / AF imalimbikitsa izi. Ngakhale kulibe umboni wokwanira wotsimikizira maubwino ake, chiwopsezo chovulaza chimaonedwa chochepa.

Onetsetsani kuti mwapeza chilolezo komanso chovomerezeka cha acupuncturist kuti muchite izi.

5. Gwiritsani ntchito kusinkhasinkha kuthana ndi ululu

Njira zosinkhasinkha ndi kupumula zitha kuthandiza kuchepetsa kupweteka kwa nyamakazi pochepetsa kupsinjika ndikukuthandizani kuthana nayo bwino. Kuchepetsa nkhawa kungathandizenso kuchepetsa kutupa ndi kupweteka.

ACR / AF imalimbikitsa tai chi ndi yoga. Izi zimaphatikizapo kusinkhasinkha, kupumula, ndi njira zopumira ndi zolimbitsa thupi zochepa.

Malinga ndi National Institutes of Health (NIH), kafukufuku apeza kuti kuchita kusinkhasinkha mwanzeru ndikothandiza kwa anthu ena omwe ali ndi RA.

Kuda nkhawa, kupsinjika, komanso kukhumudwa ndizovuta zomwe zimachitika chifukwa chakumva kuwawa, monga nyamakazi.

Dziwani zambiri za kukhumudwa ndi nyamakazi.

6. Tsatirani zakudya zabwino

Zakudya zomwe zili ndi zipatso, ndiwo zamasamba, komanso zakudya zonse zitha kuthandizira chitetezo chamthupi komanso thanzi lanu lonse. Pali umboni wina wosonyeza kuti kusankha zakudya kungakhudze anthu omwe ali ndi RA komanso OA.

Chakudya chokhazikitsidwa ndi chomera chimapereka ma antioxidants, omwe angathandize kuchepetsa kutupa pochotsa ziwopsezo zaulere mthupi.

Kumbali inayi, zakudya zokhala ndi nyama yofiira, zakudya zopakidwa, mafuta okhathamira, komanso shuga ndi mchere zimatha kukulitsa kutupa, komwe kumadziwika ndi nyamakazi.

Zakudya izi zitha kuthandizanso kuzinthu zina zathanzi, kuphatikizapo kunenepa kwambiri, cholesterol, kuthamanga kwa magazi, matenda amtima, ndi zovuta zina, chifukwa chake sizothandiza kwa anthu omwe ali ndi nyamakazi.

Malangizo apano a OA samalimbikitsa kumwa vitamini D kapena mafuta owonjezera ngati mankhwala, koma kudya zakudya zomwe zili ndi michere imeneyi monga gawo la chakudya choyenera kumatha kukhala ndi thanzi labwino.

Kodi muyenera kudya chiyani kuti mukhale athanzi ndi nyamakazi?

Ndi zakudya ziti zomwe muyenera kuzipewa?

7. Onjezani turmeric ku mbale

Turmeric, zonunkhira zachikasu zomwe zimakonda ku India, zimakhala ndi mankhwala otchedwa curcumin. Ili ndi antioxidant komanso anti-inflammatory properties. Kafukufuku akuwonetsa kuti zitha kuthandiza kuchepetsa ululu wamatenda ndi kutupa.

Phunziro la nyama lomwe latchulidwalo, asayansi adapatsa makoswe turmeric. Zotsatira zinawonetsa kuti amachepetsa kutupa m'malo awo.

Kafufuzidwe kafukufuku amafunika kuti muwonetse momwe turmeric imagwirira ntchito, koma kuwonjezera pang'ono pang'ono zonunkhira koma zonunkhira pakudya kwanu kungakhale njira yabwino.

Sangalalani ndi moyo wanu polemba zina pa intaneti lero.

8. Pezani kutikita

Kuchulukitsa kumatha kukhala ndi moyo wathanzi. Zitha kuthandizanso kuthana ndi kupweteka kwamagulu komanso kusapeza bwino.

ACR / AF pakadali pano samalimbikitsa kutikita minofu ngati chithandizo, popeza akuti palibe umboni wokwanira wotsimikizira kuti umagwira.

Amawonjezeranso, kuti kutikita minofu sikungakhale pachiwopsezo ndipo kungapindulitse mwachindunji, monga kuchepetsa kupsinjika.

Funsani dokotala wanu kuti alangize wothandizira kutikita minofu omwe amadziwa bwino kuchiza matenda a nyamakazi. Kapenanso, mutha kufunsa wochiritsa kuti akuphunzitseni kutikita.

9. Ganizirani za mankhwala azitsamba

Mankhwala ambiri azitsamba amatha kuchepetsa kupweteka kwa mafupa, ngakhale kafukufuku wasayansi sanatsimikizire kuti zitsamba zilizonse kapena zowonjezera zimatha kuchiza nyamakazi.

Zina mwa zitsambazi ndi izi:

• magwire
• bromelain
• chiwanda cha satana
• ginkgo
• mbola
• bingu mulungu mpesa

Food and Drug Administration (FDA) siyiyang'anira zitsamba ndi zowonjezera zowonjezera, kuti zikhale zoyera, kapena zachitetezo, chifukwa chake simungatsimikizire zomwe zili ndi malonda. Onetsetsani kuti mugule kuchokera pagwero lodalirika.

Nthawi zonse lankhulani ndi dokotala musanayese chowonjezera chatsopano, popeza zina zimatha kuyambitsa zovuta zina komanso kuyanjana koopsa kwa mankhwala.

Lumikizanani ndi ena omwe ali ndi nyamakazi

“Umamva ngati uli wekha, koma ndi kukhala m'gululi umadziwa kuti suli. Zimathandiza kwambiri kupeza malingaliro ndi malingaliro kuchokera kwa ena omwe akuvutika ndi zowawa zomwezi. ”
–– Yankho Judith C.

“Webusaitiyi imakupangitsani kumva kuti mulibe nokha. Muthanso kupeza upangiri wothandiza ndikufotokozera nkhawa zanu. Ndimadwala nyamakazi m'maondo onse awiri. Ndi matenda owopsa.”
–Penny L.

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