Zimene Mungachite Kuti Mukhale ndi Moyo Wabwino Ndi Matenda a Arthritis
Matenda a nyamakazi ndi matenda aakulu. Mwachidule, palibe mankhwala ambiri a nyamakazi . Mukhoza kuyembekezera kukhala ndi matendawa kwa moyo wanu wonse. Kuphunzira momwe mungasamalire nyamakazi n'kofunikira.
Poyamba atapezeka, anthu omwe ali ndi nyamakazi nthawi zambiri amavutika maganizo ndipo amadabwa momwe angakhalire ndi ululu tsiku lililonse. Zoona zake, zimatengera nthawi kuti mupeze mankhwala abwino , mankhwala , komanso moyo wanu zosinthidwa zomwe zingakuthandizeni kupirira ululu ndikukhala bwino ndi nyamakazi.
Kuphatikiza kopambana sikuli chimodzimodzi kwa munthu aliyense wodwala nyamakazi. Koma, pali zinthu 10 odwala matenda a nyamakazi ayenera kuchita kuti atsimikizire kuti akukhala moyo wawo wabwino ngakhale kuti ali ndi nyamakazi. Ndimawaitana malamulo khumi kuti akhale ndi moyo wabwino ndi nyamakazi.
1 - Samalani ndi Zizindikiro Zakale Kapena Zizindikiro Zowonjezereka
Mukakumana ndi zizindikiro zoyamba za nyamakazi , mumangofuna kuti mutha kuzilakalaka. Koma, musachedwe kukhala ndi zizindikiro zanu zowonedwa ndi dokotala. Kuwonongeka kwa mgwirizano kwamuyaya kungakhale chifukwa cha kuyembekezera motalika kwambiri kuti muwone dokotala kapena kupita popanda chithandizo. Kuchiza koyambirira kumapereka mpata wabwino wopititsa patsogolo matenda. Ngakhale simunayambe kugwiritsira ntchito nyamakazi ndipo mwakhala mukudwala matendawa kwa nthawi yaitali, samalani ndi zizindikiro zomwe zikuwonetsa kuti kusintha kwa mankhwala ayenera kuganiziridwa.
2 - Khalani ndi Dokotala-Wachibale Ubale womwe Ungadalire
Sindimudziwa aliyense amene amasangalala kupita kwa dokotala.
Komabe, ngati muli ndi matenda aakulu, monga nyamakazi, ubale wanu ndi dokotala ndi wofunika kwambiri. Ndikofunika kwambiri ngati ubale uliwonse uli nawo chifukwa umoyo wanu umadalira pa izo. Muyenera kudalira dokotala wanu, kuyankhulana ndi dokotala , ndikudalira malangizo ndi malangizo awo.
3 - Khala Woleza Mtima Wokhulupirika
Pamene kuli kofunika kuti mumakhulupirire malangizo ndi dokotala wanu, dokotala wanu ayenera kukhulupirira kuti mukugwirizana ndi dongosolo la mankhwala. Kupewera mankhwala anu, kuletsa kusankhidwa popanda kukonza ndondomeko, kapena kupewa chidziwitso chofunika kwa dokotala sizomwe mungasankhe. Muyenera kukhala oleza mtima. Sipangakhale zofupikitsa kapena zosadziwika.
4 - Samalirani Zakudya Zanu
Ndizovuta kuti munthu akhale ndi ululu wosatha. Kuchuluka kwa kutopa ndi kutaya mphamvu ndizo mwa zotsatira zake. Muyenera kudya zakudya zopatsa thanzi kuti mupereke thupi lanu phindu lililonse ndikubwezeretsa mphamvu zanu. Ganizirani kuchepetsa zakudya zowonjezera zotupa komanso kuphatikizapo zakudya zolimbana ndi zotupa . Pewani zakudya zomwe mukuganiza kuti zimayambitsa moto .
5 - Pitirizani Kulemera Kwambiri
Kutenga kulemera kwakukulu kumalemetsa ziwalo. Kupsinjika kwowonjezereka kwa mafupa kungapangitse ululu. Kuti mupitirize kulemera kwanu, penyani kalori yanu. Ngati muli olemera kwambiri kapena ochepa kwambiri, dulani makilogalamu tsiku lililonse ndi 500 kuti muchepe. Muyenera kutenga nawo mbali zochitika zowonongeka kuti muwotche mafuta. Ndizolakwika zofala pakati pa anthu omwe ali ndi nyamakazi kuti sangathe kuchita mokwanira kuti awononge kulemera kwawo.
Ngakhale kusintha kwakukulu ndi kofunikira. Ochita kafukufuku azindikira kuti paundi iliyonse yatayika, pali kuchepetsa katatu pakunyamula mawondo pa bondo pamene mutenga sitepe.
6 - Muzichita masewera olimbitsa thupi nthawi zonse
Zaka zingapo zapitazo, kafufuzidwe kafukufuku wina anasonyeza kuti oposa theka la odwala nyamakazi sangapeze masewera olimbitsa thupi . Ambiri mwa anthu amenewa amadziwa zochita masewera olimbitsa thupi ngati chinthu chomwe sangathe kuchita. Anthu ambiri amakhulupirira kuti kuchita maseŵera olimbitsa thupi kumawonjezera zizindikiro zawo zamagulu. Zoona, kuchita masewero olimbitsa thupi kumathandiza kuti muzigwira ntchito yogwirizana, fupa la mafupa, ndi mphamvu ya minofu. Kuchita masewera olimbitsa thupi kumalimbikitsa kugona ndi maganizo. Zimathandizanso ndi kusamalira kulemera.
Kuyenda kuli bwino kusiyana ndi kusuntha. Khalani ndi zolinga zenizeni ndikukonzekera pa zolinga zomwe mukuyenera kuchita.
7 - Pezani Mpumulo Wokwanira ndi Kugona
Pamene mukulimbikitsidwa kuchita masewera olimbitsa thupi ndikupitiriza kusuntha, muyenera kuzindikira kuti mpumulo ndi wofunikanso. Kupuma palimodzi kopweteka kungachepetse ululu. Thupi lanu limafuna mpumulo kuti mupulumuke. Kupuma kwa nthawi yaitali kungakulimbikitseni, komabe, ndipo kumatha kulimbikitsa ululu ndi kufooka. Monga momwe ntchito yochulukirapo ingachulukitse ululu ndi zizindikiro zoipitsitsa, mpumulo wochuluka ukhoza kukhala ndi zotsatira zofanana. Yesetsani kupeza malire pakati pa kupuma ndi ntchito. Komanso, dziŵani makhalidwe abwino ogona . Kupeza chizoloŵezi chokwanira, chosasokonezeka usiku uliwonse ndi cholinga china chofunikira.
8 - Musamvere Chisoni Chifukwa cha Inueni
Palibe amene angakuimbeni mlandu wodzimvera chisoni nokha kamodzi. Tonsefe timachita nthawi zina chifukwa cha zifukwa zina osati kukhala ndi matenda aakulu. Koma, kudzimvera chisoni kumakhala kanthawi kochepa ndipo sikuloledwa kukhala njira ya moyo. Sitikuthandizani kuti mukhalebe "chifukwa chake" kapena "sindingathe" . Dziwani kuti munthu aliyense akukumana ndi mavuto, ndipo izi ndi zanu. Ngati mukumva kuti ndinu wokoma mtima pazomwe mumakhala nthawi yayitali, pangani kusintha kapena kulingalira kupempha thandizo.
9 - Kupititsa patsogolo chilengedwe chanu kunyumba ndi ntchito
Ndikofunika kuti mupange malo anu panyumba ndikugwira ntchito mosavuta. Izi zingawoneke bwino, komabe nthawi zambiri zimanyalanyazidwa. Kusintha kokha, monga kusinthitsa mpando wa chimodzi chomwe chimapangitsa kukhala kosavuta kuchoka pokhala pansi, kuyendetsa masamulo kuti zinthu zosavuta kuzigwiritsa ntchito mosavuta, kupeza mateyala othandizira, kapena kugula zipangizo zina zoterezi kapena zipangizo zothandizira, zingathe kupanga kusiyana kwakukulu. Kusinthika ndi kusintha kwa malo anu kungathandize kuteteza mapepala anu komanso kuthandizira kuchepetsa ululu.
10 - Limbikitsani Maganizo Anu Osangalatsa
Maganizo abwino akhoza kukuthandizani pa nthawi yovuta kwambiri. Chitani zomwe mungathe kuti muchepetse kupanikizika ndi kupeŵa kusagwirizana. Dziwani zomwe zimakulimbikitsani. Sizingakhale zofanana kwa aliyense. Zikhoza kukhala tchalitchi, nyimbo, chikhalidwe, kapena china chake. Mukapeza zomwe zimapangitsa kuti mukhale ndi chitsimikizo, onetsetsani kuti mukupeza zokwanira. Gwiritsitsani ku zochitika zimenezo.
Zotsatira:
Kuchepetsa kutaya thupi kumachepetsa katundu wothandizira mawondo a anthu olemera kwambiri komanso okalamba omwe ali ndi mafupa a m'magazi. Arthritis ndi Rheumatism. July 2005. Messier et al.