Kupewa Matenda a Nyamakazi: Kodi Mungatani?

Zamkati

• Idyani nsomba
• Sungani kulemera kwanu
• Chitani masewera olimbitsa thupi
• Pewani kuvulala
• Tetezani malo anu
• Onani dokotala wanu

Momwe mungapewere malo opweteka

Simungapewe nyamakazi nthawi zonse. Zoyambitsa zina, monga kuchuluka msinkhu, mbiri yabanja, komanso jenda (mitundu yambiri yamatenda imafala kwambiri mwa akazi), sizili m'manja mwanu.

Pali mitundu yoposa 100 ya nyamakazi. Mitundu itatu yayikulu ndi osteoarthritis (OA), nyamakazi ya nyamakazi (RA), ndi nyamakazi ya psoriatic (PsA). Mtundu uliwonse umakula mosiyanasiyana, koma zonse ndizopweteka ndipo zimatha kubweretsa kuwonongeka kwa ntchito ndi kuwonongeka.

Pali zizolowezi zochepa zomwe mungachite kuti muchepetse chiopsezo chanu chokhala ndi ziwalo zopweteka mukamakula. Zambiri mwazochitikazi - monga kuchita masewera olimbitsa thupi komanso kudya zakudya zabwino - kupewa matenda ena, nawonso.

Idyani nsomba

Nsomba zina zimakhala ndi omega-3 fatty acids, mafuta athanzi a polyunsaturated. Omega-3s ali ndi maubwino angapo azaumoyo, ndipo amatha kuchepetsa kutupa mthupi.

Kafukufuku ku Annals of the Rheumatic Diseases adapeza kuti azimayi omwe amadya nsomba pafupipafupi atha kukhala pachiwopsezo chachikulu cha nyamakazi. Dipatimenti ya Zaulimi ku United States (USDA) imalimbikitsa kudya nsomba zambiri mu omega-3s - monga nsomba, nsomba zam'madzi, mackerel, ndi sardine - kawiri pamlungu. Nsomba zogwidwa kuthengo nthawi zambiri zimalimbikitsidwa kuposa nsomba zomwe zawetedwa.

Sungani kulemera kwanu

Mawondo anu amayenera kuthandizira kulemera kwanu. Kunenepa kwambiri kapena kunenepa kwambiri kumatha kuwawononga kwambiri. Ngati muli ndi mapaundi 10 onenepa kwambiri, mphamvu yomwe ili pa bondo lanu mukamatenga gawo lililonse imakulanso ndi mapaundi 30 mpaka 60, malinga ndi a Johns Hopkins.

Azimayi onenepa kwambiri amakhala ndi mwayi wochulukirapo kanayi kanayi wodwala nyamakazi ya m'maondo kuposa azimayi olemera kwambiri. Kudya ndi kuchita masewera olimbitsa thupi kumathandizira kuti thupi lanu likhale labwino.

Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi sikuti kumangotenga kupsinjika kwamagulu anu, komanso kumalimbitsa minofu kuzungulira mafupa. Izi zimawakhazika mtima pansi ndipo zitha kuwateteza kuti asawonongeke.

Kuti mukulitse phindu la pulogalamu yanu yochita masewera olimbitsa thupi, yesetsani kuchita masewera olimbitsa thupi monga kuyenda kapena kusambira ndi zolimbitsa thupi. Komanso, onjezerani zina kuti muthe kusinthasintha komanso kuyenda kosiyanasiyana.

Pewani kuvulala

Popita nthawi, malo anu amayamba kutha. Koma mukavulaza ziwalo zanu - mwachitsanzo, mukusewera masewera kapena chifukwa cha ngozi - mutha kuwononga chichereŵechereŵe ndi kuchititsa kuti chiwonongeke msanga.

Pofuna kupewa kuvulala, gwiritsani ntchito zida zachitetezo nthawi zonse mukamasewera, ndipo phunzirani njira zolimbitsa thupi zolondola.

Tetezani malo anu

Kugwiritsa ntchito njira zoyenera pokhala, kugwira ntchito, ndi kukweza kumatha kuteteza ziwalo ku zovuta za tsiku ndi tsiku. Mwachitsanzo, kwezani ndi mawondo ndi chiuno - osati kumbuyo kwanu - mukamanyamula zinthu.

Tengani zinthu pafupi ndi thupi lanu kuti musamapanikizike kwambiri pamanja. Ngati mukuyenera kukhala nthawi yayitali kuntchito, onetsetsani kuti msana wanu, miyendo yanu, ndi mikono yanu zathandizidwa bwino.

Onani dokotala wanu

Mukayamba kukhala ndi nyamakazi, pitani kuchipatala kapena kwa rheumatologist. Kuwonongeka kwa nyamakazi nthawi zambiri kumapita patsogolo, kutanthauza kuti mukadikirira kuti mupeze chithandizo, chiwonongeko chimatha kuchitika olowa.

Dokotala wanu akhoza kupereka chithandizo cha mankhwala kapena njira zamoyo zomwe zingachepetse kukula kwa nyamakazi yanu ndikusungani kuyenda kwanu.