Kukhala Mwaubwenzi ndi Psoriatic Arthritis: Zochita 10 Zoyesera

Zamkati

• 1. Makalabu osungira mabuku
• 2. Makanema
• 3. Amayenda pagombe
• 4. Zochita zam'madzi
• 5. Masewera a pabwalo
• 6. Yoga wofatsa
• 7. Kudzipereka
• 8. Yendetsani njinga yanu
• 9. Pezani zokumana kwanuko
• 10. Lowani pagulu lapaintaneti
• Tengera kwina

Chidule

Matenda a Psoriatic (PsA) atha kukhudza kwambiri moyo wanu, koma pali njira zothetsera zovuta zake. Mwinanso mungafunike kupewa zinthu zomwe zingakhumudwitse malo anu kapena kuyambitsa ziwopsezo, komabe pali zinthu zambiri zomwe mungayesere. Mukakhala ndi PsA, zonse zolimbitsa thupi komanso zosangalatsa ndizofunikira kuti mukhale ndi thanzi labwino komanso thanzi lanu.

Nazi zochitika 10 zomwe mutha kutenga nawo mbali bwinobwino ndi PsA.

1. Makalabu osungira mabuku

Ngati mumakonda kuwerenga, kalabu yabuku ndiyo njira yabwino kwambiri yothetsera mavuto anu mukamacheza. Mutha kupanga kalabu yamabuku mwanjira iliyonse yomwe mungafune.

Mwachitsanzo, milungu ingapo iliyonse mutha kusintha mtunduwo. Kapena, mutha kukhala ndi mndandanda wamabuku ndikuti aliyense avotere buku lomwe muyenera kuwerenga. Kumanani ndi kalabu yanu yamabuku kuti mukambirane za bukuli ndikudyako zakudya zopatsa thanzi.

2. Makanema

Aliyense amakonda kanema wabwino. Mutha kuwonera makanema pamalo ochitira zisudzo kapena kunyumba kwanu. Kuwonera zolemba zomwe zimalimbikitsa kuganiza ndi anzanu ochepa ndi njira yabwino yoperekera zosangalatsa komanso kuyambitsa zokambirana zabwino.

3. Amayenda pagombe

Kusuntha kumathandizadi zizindikiro zanu. Chinsinsi ndikumamatira kuzolimbitsa thupi zomwe sizikhala zovuta pamalumikizidwe anu koma thupi lanu limayendabe. Kutuluka dzuwa pochita zinthu zakunja kumatha kukulitsa kupanga kwa vitamini D, komwe kumatha kukhala kothandiza pa psoriasis. Onetsetsani kuti mukuyang'anira nthawi yanu padzuwa ndikugwiritsa ntchito zoteteza khungu pakafunika kutero.

Kuyenda pagombe ndi njira yabwino yopezera mpweya panja kwinaku mukuchita masewera olimbitsa thupi m'malo odekha. Pumulani nthawi yomwe mukufuna. Sangalalani ndi kulowa kwa dzuwa ndi mnzanu kuti muzisangalala.

4. Zochita zam'madzi

Zochita zosambira ndi zam'madzi zimatha kulimbikitsa msana, mapewa, ndi chiuno. Kuphatikiza apo, masewerawa ndi masewera olimbitsa mtima am'mimba omwe ndi osavuta pamalumikizidwe.

Kungoyenda m'madzi sikumakupanikizani kwenikweni m'thupi lanu, ndipo mutha kutero ndi mnzanu kapena kupita nawo kusukulu yaku masewera olimbitsa thupi yakwanuko. Onetsetsani kuti muyese ngati madzi okhala ndi chlorine amakusokonezani khungu lanu ngati muli ndi vuto la psoriasis.

5. Masewera a pabwalo

Masewera a board sabata iliyonse ndi njira yabwino yotsutsira malingaliro anu ndikukhala ndi anzanu. Pali masewera ambiri omwe mungasankhe.

Kuphatikiza pa kuzindikira komanso kukumbukira kukumbukira, kugawana kuseka komanso kusangalala ndi ena kumatha kulimbikitsa kumvera ena chisoni komanso kukulimbikitsani kukhala athanzi.

6. Yoga wofatsa

Tengani kalasi ya yoga ndi mnzanu kapena awiri kuti musokoneze ndikusuntha. Yoga ndi njira yabwino yopangira kusinthasintha komanso mphamvu. Sankhani kalasi ya yoga yofatsa yomwe imayang'ana kupuma komanso zovuta, ndipo musadzikakamize kwambiri.

Ngati mumakhala omasuka, uzani wophunzitsayo nthawi isanakwane kuti muli ndi vuto lomwe limakhudza malo anu ndipo mungakonde zovuta zochepa.

7. Kudzipereka

Kudzipereka ndi njira yabwino kutuluka mnyumba, kuchita zabwino, ndikupanga anzanu atsopano. Pali malo ambiri mdera lanu momwe mungadziperekere, kuphatikiza malo osungira zakudya, khitchini ya supu, ndi malo ogona nyama.

Muthanso kusankha kudzipereka ku National Psoriasis Foundation (NPF) kuti akwaniritse cholinga chawo chopeza mankhwala. Ganizirani zothandiza pazochitika zakomweko za NPF, monga kuyenda ndi kuthamanga, zomwe zimapeza ndalama zothandizira kafukufuku. Kapena, mutha kukhala wothandizira ena ndi PsA, ndikuwathandiza kuthana ndi mavuto awo pogawana zomwe mukudziwa.

Ngati mukufuna kutengapo gawo kwambiri, mutha kukhala kazembe wamatenda a psoriatic. Odziperekawa amalumikizana pakati pa ofufuza, NPF, ndi anthu ammudzi.

8. Yendetsani njinga yanu

Kuthamanga njinga yanu ndi masewera olimbitsa thupi osavuta omwe amakhalanso osavuta pamalumikizidwe. M'malo mwake, kupalasa njinga kumalola kuti mafupa anu azitha kuyenda mosiyanasiyana. Izi zimatulutsa madzi amadzimadzi omwe amathira mafupa anu, kotero mumayenda mosavuta tsiku lonse.

Sankhani misewu kapena misewu yopanda kanthu ndikumugwira mnzanu masana masana.

9. Pezani zokumana kwanuko

Pezani zokumana zakomweko zomwe zimakulumikizani kwa anthu omwe ali ndi zokonda zomwezo komanso zofooka zathupi. Mutha kukonzekera zochitika zosangalatsa aliyense. Zitsanzo zina ndi zaluso, kuwona masewera a baseball limodzi, kuyenda pang'ono, kapena kusewera masewera a makhadi.

Onani masamba awebusayiti monga Meetup.com kapena masamba azanema ngati Facebook kuti mulumikizane ndikukula ndiubwenzi ndi aliyense amene wakhudzidwa ndi PsA.

10. Lowani pagulu lapaintaneti

Kwa masiku omwe mwatopa kwambiri kuti musatuluke mnyumbamo, mutha kukhalabe ochezeka polowa nawo pa intaneti. Gulu lalikulu kwambiri padziko lonse lapansi lothandizira anthu omwe akhudzidwa ndi psoriasis ndi PsA ndi TalkPsoriasis.org, yomwe imathandizidwa ndi NPF.

Tengera kwina

PsA imatha kukupangitsani kumva kuti simungathe kutenga nawo mbali pazochita zilizonse. Koma palinso zosangalatsa zambiri komanso zochitika zomwe mungasankhe. Muyenera kusintha ochepa kuti muchepetse malo anu, komabe mutha kusangalala ndi anzanu ndikukhala moyo wosangalala komanso wathanzi.