Zithandizo Zanyumba Za 6 Za Psoriatic Arthritis Pain

Zamkati

• 1. Zochita zolimbitsa thupi zochepa
• 2. Zakudya zopatsa thanzi
• 3. Kupuma mokwanira
• 4. Zipangizo zoteteza
• 5. Kusinkhasinkha ndi kulingalira
• 6. Mafuta ofunikira
• Tengera kwina

Chidule

Matenda a Psoriatic (PsA) ndi matenda osatha omwe amafunikira kuwongolera mosalekeza komanso mbali zambiri za chisamaliro. Dokotala wanu angakulimbikitseni kuchepetsa zizindikiro monga kupweteka kwa mafupa ndi kutupa ndi mankhwala osiyanasiyana. Kuphatikiza pa mankhwala, pali zochita zomwe mungayesere kunyumba kwanu.

Nazi njira zisanu ndi imodzi zochotsera kunyumba kuti muchepetse matenda anu a PsA.

1. Zochita zolimbitsa thupi zochepa

Mutha kuchita masewera olimbitsa thupi ochepa kunyumba. Kuchita masewera olimbitsa thupi mukakhala ndi PsA kumatha kuthandiza kumasula malo olimba, kuchepetsa kutupa ndi kupweteka, kukulitsa malingaliro anu, komanso kuthandizira kuchepetsa kunenepa.

Kuyenda m'dera lanu kungakhale njira yabwino yochitira masewera olimbitsa thupi nthawi zonse. Muthanso kutsatira kanema wa yoga kuchokera pabwino pabalaza panu kuti musunthire thupi lanu ndi kupumula malingaliro anu. Zochita zina zochepa zimaphatikizapo kukwera njinga kapena kujowina dziwe lakomweko kuti musambe.

Chitani zomwe akumva kukhala zabwino kwa inu. Dokotala wanu amathanso kukupatsani upangiri pakuchita masewera olimbitsa thupi oyenereradi kutengera kukula kwa zizindikilo zanu.

2. Zakudya zopatsa thanzi

Kulemera kwanu ndi zakudya zanu zimakhudza kwambiri zizindikiro zanu za PsA. Kukhala wathanzi kumachepetsa kupsinjika kwamafundo anu komanso kudya zakudya zopatsa thanzi kumapangitsa kuti thupi lanu likhale ndi mavitamini ndi michere yoyenera.

Medical Board ya National Psoriasis Foundation kuti iwo omwe ali onenepa kwambiri kapena onenepa kwambiri amachepetsa thupi mwa kudya zakudya zochepa. Bungweli limanenanso kuti zowonjezera mavitamini D zitha kukhala zothandiza kwa iwo omwe ali ndi PsA.

Nazi njira zingapo zopezera zakudya zabwino ndi PsA:

• Idyani zakudya zosiyanasiyana kuphatikizapo zipatso, ndiwo zamasamba, ndi mapuloteni. Mutha kudya chakudya chamafuta ndi mafuta, koma lingalirani kuwadya pang'ono.
• Phatikizani omega-3 fatty acids mu zakudya zanu kuti muchepetse kutupa.
• Idyani zakudya zolimbana ndi zotupa komanso zopatsa mphamvu za antioxidant ndi zowonjezera monga masamba obiriwira, broccoli, mabulosi abulu, ndi turmeric. Mutha kuphatikiza turmeric mukuphika kwanu kapena kutenga ngati chowonjezera.
• Pewani kudya shuga kapena mchere wambiri.
• Pewani gluten ngati muli ndi matenda a leliac kapena chidwi cha gluten.
• Pewani kudya zakudya kapena zakumwa zomwe zimayambitsa zizindikiro zanu kapena kusokoneza mankhwala anu.

3. Kupuma mokwanira

Kusamalira thupi lanu ngati muli ndi PsA kumaphatikizapo kupuma mokwanira. Muyenera kusiya malo anu tsiku lililonse kwakanthawi kochepa kuti mupewe kutopa. Ululu ndi kutupa kumatha kutopetsa, komanso mankhwala omwe mumamwa chifukwa cha matenda anu.

Mutha kusankha kupumula pakati pa nthawi yantchito, kapena kuchita masewera olimbitsa thupi kangapo patsiku kwakanthawi kochepa m'malo mongodzaza maola ndi zokolola. Kukhala ndi malo abwino oti mupumule kunyumba kwanu kumakupangitsani kupumula kwanu kukhala kosangalatsa.

4. Zipangizo zoteteza

Mungafune kugwiritsa ntchito zida zosiyanasiyana zotetezera m'nyumba mwanu kuti muchepetse kupanikizika ndi kupsinjika kwamafundo anu. Izi zitha kukuthandizani kumaliza ntchito zambiri za tsiku ndi tsiku.

Kuvala zibangili ndi zibangili kungathetse mavuto komanso kumateteza thupi lanu mukamayenda. Dokotala wanu angakulimbikitseni zabwino kwambiri pazosowa zanu.

Khazikitsani ofesi yakunyumba kuti muzitha kukhala ndi PsA yanu. Khalani ndi malingaliro a ergonomic ngati mungakhale patsogolo pamakompyuta kwakanthawi. Izi zingaphatikizepo kugula mpando wabwino kwambiri wamaofesi, kuyikanso zowunikira zanu, kapena kugwiritsa ntchito zothandizira pa kiyibodi yanu ndi mbewa.

Maimidwe ndi milandu yabwino ya foni yanu yam'manja ndi piritsi imatha kuchepetsa mavuto m'manja mwanu ngati mutawagwiritsa ntchito pafupipafupi. Kusunga zida izi kwa nthawi yayitali kumatha kupangitsa kuti mafupa anu akhale olimba komanso osasangalatsa.

Pomaliza, konzekerani khitchini yanu ndi zida zomwe zimachepetsa kugwiritsira ntchito malo anu. Gulani chida chothandizira kuti mutsegule zivindikiro zolimba mosavuta. Izi zingathenso kuchepetsa kupsinjika m'manja ndi m'manja.

Kuonjezerapo, gulani mipeni yokhala ndi ma ergonomic handles ndikusintha masikono onyowa ndi masiponji kuti musamakole dzanja mukamapukuta patebulo.

Dokotala wanu kapena katswiri ngati wothandizira mwakuthupi kapena pantchito atha kukhala ndi malingaliro ena amomwe angapangire kuti nyumba yanu izikhala bwino.

5. Kusinkhasinkha ndi kulingalira

Kusinkhasinkha ndi kulingalira ndi njira ziwiri zothanirana ndi nkhawa m'moyo wanu ndikuchepetsa zisonyezo za PsA. Kupsinjika mtima kumatha kugwira ntchito m'njira ziwiri ngati muli ndi PsA.

Choyamba, kupanikizika kungayambitse zizindikiro zanu. Izi zimachitika chifukwa chitetezo cha mthupi lanu chimachita mopitilira nkhawa komanso chimatumiza mankhwala ambiri mthupi lanu chifukwa cha kupsinjika kwanu. Chachiwiri, kusapeza bwino kwa zizindikilo zanu kumatha kukupangitsani kuti mukhale ndi nkhawa komanso kusokoneza thanzi lanu.

Mutha kuwona kuti kusinkhasinkha kumathandizira kuthana ndi nkhawa pamoyo wanu, ndipo mutha kumazolowera nthawi zonse kunyumba. Kusinkhasinkha kumakuthandizani kukhazika mtima pansi ndikuwongolera momwe mukumvera komanso malingaliro anu. Mutha kupeza malo osinkhasinkha kuti akuthandizeni kuphunzira njirayi, kapena mutha kugwiritsa ntchito pulogalamu pa smartphone yanu kuti ikuthandizireni pochita.

Kulingalira ndi mtundu wina wa kusinkhasinkha komwe kumatha kuthandizira kupsinjika komanso kupweteka. Kuzolowera kulingalira ndi njira yothetsera malingaliro anu ndikusamala zomwe zikuchitika mkati ndi kunja kwa thupi lanu. Mutha kukhala osamala mphindi 15 zokha pansi, kutseka maso anu, ndikuyang'ana mpweya wanu.

6. Mafuta ofunikira

Kugwiritsa ntchito mafuta ofunikira kungathandize kuchepetsa zizindikiro za PsA, ngakhale kuti kafukufuku wina akuyenera kuchitidwa kuti adziwe ngati ali ndi mphamvu. Mutha kugwiritsa ntchito mafuta ofunikira ndi aromatherapy kapena kuphatikiza mafuta ofunikira muzinthu zomwe mungagwiritse ntchito pakhungu.

Mafuta a lavenda ofunikira amatha kusintha malingaliro anu ndikuthandizani kutupa ndi kupweteka. Bulugamu, sinamoni, ndi ginger amaganiziranso kuti ali ndi zida zotsutsana ndi zotupa.

Onetsetsani kuti nthawi zonse mumachepetsa mafuta ofunikira musanagwiritse ntchito. Onjezerani madontho pang'ono ndi madzi mu chosakanizira kapena muwasakanize ndi mafuta osasunthika onyamula monga mafuta a coconut kapena mafuta a jojoba.

Gwiritsani ntchito mafuta ofunikira mosamala chifukwa amatha kuyambitsa mavuto. Kumbukirani kuti mafuta ofunikira samayendetsedwa ndi Food and Drug Administration kotero kuti mtundu wawo umasiyanasiyana.

Tengera kwina

Kusamalira PsA kumaphatikizapo zambiri kuposa kungomwa mankhwala. Pali njira zambiri zomwe mungasamalire matenda anu osachoka panyumba panu, kuyambira kupsinjika ndi kusinkhasinkha mpaka kudya zakudya zabwino. Onetsetsani kuti mukuyankhula ndi dokotala ngati mukumva kuwawa koopsa komwe sikutha ndi mankhwala komanso kudzisamalira.