Zochita Zosangalatsa Kuti Muchotse Maganizo Anu Ankylosing Spondylitis Pain

Zamkati

• 1. Pitani kokayenda m'nkhalango
• 2. Pitani kokokota pansi
• 3. Tengani kalasi ya yoga kapena tai chi
• 4. Khalani ndi phwando labwino
• 5. Pitani ku spa
• 6. Pitani kukavina
• 7. Pitani kumadzulo

Msana wanu, chiuno, ndi ziwalo zina zikapweteka, zimayesa kukwawa pabedi ndi chida chotenthetsera ndikupewa kuchita chilichonse. Komabe kukhalabe achangu ndikofunikira ngati mukufuna kuti mafupa ndi minofu yanu isinthe.

Kutuluka mnyumba kumathandizanso kupewa kusungulumwa komanso kudzipatula komwe mwina mukukumana nako.

Nawu mndandanda wazinthu zisanu ndi ziwiri zosangalatsa ngati mungakhale ndi ankylosing spondylitis (AS). Zochita izi sizimangotulutsa malingaliro anu kupweteketsa mtima kwanu, koma zithandizanso kuwongolera.

1. Pitani kokayenda m'nkhalango

Kuyenda kuyenera kukhala gawo lanu latsiku ndi tsiku. Zimathandizira kumasula zolumikizana zolimba ndipo ndizochepa mokwanira kuti zingakulepheretseni kuwapanikiza kwambiri.

Yambani poyenda kwa mphindi 5 kapena 10, ndipo pang'onopang'ono muziwonjezera nthawi yomwe mumafuna. Nyengo ikuloleza, pitani kokayenda panja. Mpweya wabwino, kuwala kwa dzuwa, komanso kukhudzana ndi zomera ndi mitengo zimakulimbikitsani.

Bweretsani bwenzi - la anthu kapena la canine - kuti musakhale nawo pagulu.

2. Pitani kokokota pansi

Kusambira ndi imodzi mwazochita zabwino kwambiri zomwe mungachite mukadwala nyamakazi. Madzi amapereka kukana komwe kumathandiza kulimbitsa minofu yanu, komabe imakhala yolimba komanso yofatsa polumikizira. Kafukufuku wapeza kuti masewera olimbitsa thupi amathandizira kuchepetsa kupweteka komanso moyo wabwino mwa anthu omwe ali ndi ankylosing spondylitis.

Snorkeling ndi ntchito yabwino kwambiri yamadzi kwa anthu omwe ali ndi vutoli. Kukweza ndi kutembenuzira mutu wanu kuti upume kumatha kukhala kovuta pamagulu a m'khosi mwanu. Snorkel ndi chigoba chimakulowetsani mutu m'madzi ndikutsitsimutsa khosi.

Kuphatikiza apo, chigoba chija chimakupatsani zenera pazamoyo zam'madzi zokongola m'nyanja kapena m'nyanja yakwanuko.

3. Tengani kalasi ya yoga kapena tai chi

Yoga imaphatikiza zolimbitsa thupi ndikusinkhasinkha pulogalamu imodzi yomwe ndi yabwino kwa thupi lanu komanso malingaliro anu. Kusunthaku kumathandizira kusinthasintha, mphamvu, komanso kusunthika, pomwe kupuma modetsa nkhawa kumathandizira kuchepetsa nkhawa komanso nkhawa.

Ngati simunachitepo kale, pezani kalasi yoyambira yoga kapena yofatsa - kapena yomwe idapangidwira anthu omwe ali ndi nyamakazi. Nthawi zonse muzigwira ntchito motonthoza. Ngati vuto likukupweteketsani, imani.

Tai chi ndi pulogalamu ina yabwino yochitira masewera olimbitsa thupi ya anthu omwe ali ndi nyamakazi. Mchitidwe wakale wachi Chinawu umaphatikizaponso zochitika zolimbitsa thupi ndi njira zopumulira. Ikhoza kuthandizira kukonza kusinthasintha, kusinthasintha, komanso kupirira kwa ma aerobic, mukadali ocheperako komanso otetezeka pamagulu anu.

kuyambira 2007 imapeza kuti kuchita tai chi pafupipafupi kumawongolera kusinthasintha komanso kumachepetsa zochitika zamatenda mwa anthu omwe ali ndi ankylosing spondylitis.

4. Khalani ndi phwando labwino

Mukumva kuwawa kwambiri kuti mupite kumalo odyera kapena kuphwando? Khalani ndi chakudya kunyumba kwa anzanu kunyumba kwanu. Kukhala ndi anzanu kukadya kumakupatsani mwayi wowongolera menyu.

Phatikizani masamba ambiri obiriwira, zipatso, nsomba (za omega-3 fatty acids), tchizi (wa calcium), ndi mbewu zonse monga mkate wa tirigu ndi mpunga wofiirira mu chakudya chanu. Kuti zinthu zisangalatse, komanso zosavuta kwa inu, lolani alendo anu akuthandizeni kuphika.

5. Pitani ku spa

Ulendo wopita ku spa ndi njira yabwino yopumulirani. Dzichitireni kutikita minofu, komwe kungathandize kumasula mfundo zolimba. Ngakhale kafukufuku wofikira kutikita minofu ya AS ndi ochepa, kafukufuku wina akuwonetsa kuti zitha kuthandizira kupweteka kumbuyo, khosi, ndi phewa, komanso kuuma ndi kutopa.

Onetsetsani kuti wokuthandizani kutikita wagwira ntchito ndi anthu omwe ali ndi nyamakazi ndipo samalani kuti musapanikizike kwambiri ndi mafupa ndi mafupa anu.

Mukakhala ku spa, imwani mu chubu chotentha. Kutentha kumamveketsa bwino paziwalo zanu zopweteka.

6. Pitani kukavina

Kuvina ndi imodzi mwazochita zabwino kwambiri za AS - bola mupitirize kuvutika. Ikhoza kusintha kusinthasintha kwanu ndikuchita bwino pamene mukuwotcha mafuta. Yesani kalasi ya Zumba pamalo anu ochitira masewera olimbitsa thupi, kapena tengani kalasi yovina ndi mnzanu kusukulu yakomweko kapena mdera lanu.

7. Pitani kumadzulo

Anthu ambiri omwe ali ndi AS amati malo awo ali ngati barometer. Amadziwa nyengo ikamazizira kapena chinyezi chifukwa cha kupweteka komwe amamva. Ngati ndinu, ndipo mukukhala m'malo ozizira, onyowa, mutha kupindula ndi nthawi yomwe mumakhala m'malo otentha.

Lembani ulendo wopita Kumadzulo. Mayiko onga Arizona, Nevada, ndi California atha kukhala okhala ndi mafundo opweteka.