Sungani Moyo Wanu Kuti Muzisunga Champhepete
Monga momwe dzina limasonyezera, matenda opatsirana pogwiritsira ntchito matendawa ndi (makamaka) omwe amachitikira msinkhu womwe umakhala nawo mumtsinje womwe mumakhala pafupi ndi mitsempha ya m'mimba.
DDD, monga momwe imatchulidwira nthawi zambiri, nthawi zambiri ndizochitika zoyamba zomwe zimayambitsa matenda a nyamakazi, komanso mavuto omwe angathe ngati spinal stenosis .
Ngakhale kuteteza sikungatheke-pafupifupi aliyense akukula osachepa pang'ono osintha-msana- mungathe kukhazikitsa njira zothetsera moyo kuti zithandize kuchepetsa kuyambika kwa vutoli lomwe lingakhale lopweteka.
Zomwe Zingathandize Kuteteza Matenda Opatsirana Opatsirana
Choyamba, ndikofunika kudziŵa kuti kuyesetsa kukhazikitsa moyo kumaphatikizapo kutenga nawo mbali pa gawo lanu.
Mwa kuyankhula kwina, palibe piritsi kunja komwe kudzangoteteza DDD yanu. Chinsinsi chochepetsera mlingo umene kusintha kwa msana kumakhala kochepa kwambiri ponena za mapiritsi-popping ndi zina zambiri za kuchepetsa zotsatira za tsiku ndi usana-kutaya ndikhoza kumakhala pamphuno ndi ziwalo zina.
Izi zinkati, zowonjezera ndi mankhwala a zitsamba zomwe zimalimbikitsa komanso / kapena kumathandiza kuti minofuyi ikhale ndi mphamvu yotetezera ubongo wa m'mimba. Tidzakambirana zambiri za izi mtsogolomu.
Pakalipano, ngati mukumva kuti mulibe njira yothetsera matenda osokoneza bongo, muzitha kuopa. M'nkhaniyi, ndikupita pazochitika zabwino kwambiri zomwe ndikuyenera kuchita kuti ndiyang'anire bwino msana wanu monga zikugwirizana ndi DDD.
Khalani Moyo Wokhuthala ndipo Phatikizani Kuchita Zochita
Funsani katswiri wa msana za chinthu chimodzi chomwe mungachite kuti asatenge ma diski ndipo akhoza kukuuzani kuti mutambasule.
Kwenikweni, izi zikutanthawuza kutenga mamembala anu kudutsa mwatsatanetsatane komanso nthawi zonse.
Chinthu chachiwiri chothandiza kwambiri chomwe angapereke ndikulimbikitsa minofu yanu, makamaka m'mbuyo ndi pamimba (m'mimba) minofu.
Ndipo potsiriza, iwo mwina adzakutsogolerani kuti mupeze ntchito yowonongeka, ndikuyenda monga kusankha koyamba.
Izi zinati, pali mfundo zochepa zomwe muyenera kuzidziwa. (Chonde funsani dokotala wanu kapena dokotala kuti mudziwe zambiri, komanso.)
Choyamba, monga tafotokozera pamwambapa, ngati kuyenda sikukupweteketsani, yesetsani kuziyika pulogalamu yanu yachizolowezi. Kuyenda kumakhala kosavuta kumalowa, koma kumathandizanso kuwonjezeka kufalikira ndi minofu kupirira, ndipo ndibwino kwa mtima wanu. Bungwe la American Council on Exercise limalimbikitsa kuyenda maola 30 (kapena ntchito zina zamagetsi) nthawi zisanu ndi zisanu pa sabata monga njira yowathandizira thanzi lanu.
Koma ngati kuyenda kumabweretsa ululu, kugwira ntchito m'madzi kungapereke njira ina. Pamene kutaya mtima kumasintha kupita patsogolo, kusonkhana pamodzi kungakhale "fupa pfupa," zomwe zikutanthawuza kuti disc ndi mphamvu yake yozizira yatha. Pachifukwa ichi, kuchita masewera olimbitsa nthaka kungapangitse ululu wanu.
Kugwira ntchito mumadzi ndibwino chifukwa zimatengera zambiri mwa katundu kunja kwa equation. Ambiri ammudzi amapereka masewero olimbitsa madzi m'mabvuto osiyanasiyana; fufuzani nokha kuti mupeze mwayi woyenera.
Chachiwiri, mungafunikire kuchepetsa kapena kupeŵa kupotoza ndi kugwetsa ntchito pamene mukugwira ntchito. Ichi si chifukwa chosiyira kuchita masewera olimbitsa thupi, koma mungafunikire kuwonanso pulogalamu yanu ndi ovomerezeka, akatswiri oyenerera kuti asatsimikizire kukula kwa DDD yanu.
Chachitatu, khalani ndi chizoloŵezi chogwiritsa ntchito mawonekedwe abwino pamene mukuchita masewera olimbitsa thupi (onani gawo lotsatila kuti mudziwe zambiri). Ntchito, zochita masewera olimbitsa thupi makamaka makamaka, kuphunzitsa mphamvu, ndizofanana ndi momwe mukukhalira ndikugwirizana.
Kusunga mawonekedwe abwino kumathandizanso kupewa kupweteka kwa khosi ndi kumbuyo.
Gwiritsani ntchito mawonekedwe abwino ndikugwiritsa ntchito magetsi
Palibe kukambirana pazochita zolimbitsa thupi popanda kukambirana za mawonekedwe a thupi ndi mawonekedwe abwino. Kuphunzira za izi - ndi kuzigwiritsa ntchito, ndithudi - zingathe kuyenda bwino kuti mukhale oyenera pakati pa mafupa omwe amaphatikizana nawo; Ichi ndichinsinsi chochepetsera kusintha kosasintha kwa nthawi yaitali.
Kusinkhasinkha makina anu ndi njira yabwino kwambiri yothetsera kusiyana pakati pa magulu a minofu omwe akukonzekera kusuntha ziwalozo. Ngati simukudziwa, kuchepetsa minofu ndi imodzi mwa othandizira kwambiri kutulutsa ndi kuyendetsa bwino chifukwa zimathandiza kuchepetsa kapena kupewa kutengeka kosafunikira pazomwe zilipo. Kuperewera kwa minofu mu thupi lonse kumatanthawuzira kuwonjezeka kovala ndi kugwedezeka, komwe, monga tafotokozera pamwambapa, ndiko kutsogolo kwakukulu kwa matenda a nyamakazi, kusintha kosasintha kumene kumachitika msana pamene ife tikulamba .
Tsoka ilo, anthu ambiri samachita khama kuti aphunzire za mawotchi awo. Kwa iwo, zimakhala zophweka ndi / kapena zosavuta kuti apitirize kusuntha njira yakale yomweyo,
Mafupa, ziwalo za m'chiuno, ndi fupa la pakhosi ndi amphamvu olimbikitsira ntchito. Ngakhale kuti mumachita nawo m'malo mwazomwe mumakhala pamtunda pamene mukuyenda mofanana, pamafunika khama kwambiri, ndiyo njira yabwino kwambiri yogwiritsira ntchito ma discs anu.
Chifukwa cha zonsezi, lamulo lofunika kwambiri lakuteteza ma diski anu ovulala ndi kuwonongeka kumeneku ndi kupeŵa kudalira kwambiri msana wanu pochita ntchito yolemetsa. Malangizo awa angagwiritsidwe ntchito pazinthu zambiri, kuphatikizapo kulima , kukwera masitepe, kukweza zinthu, ndi kukhala ndi moyo wabwino mukakhala pa kompyuta. Ndi chidziwitso chofunikira kwambiri choyenera kudziwa kugwiritsa ntchito pamoyo wanu wa tsiku ndi tsiku.
Njira yabwino yolandirira mawonekedwe abwino ndi kutenga Pilates kapena yoga . Njira zonsezi zimaphunzitsa thupi ndi malingaliro kukhalabe ogwirizana pamene akusuntha. Maphunzirowa, monga "gwiritsani ntchito miyendo yanu osati ndondomeko yanu", angagwiritsidwe ntchito kuzinthu zina, komanso, kuyenda kumka kunyumba ndi zina.
Lekani Kusuta. Kapena Zabwino Komabe, Musayambe.
Zimadziwika bwino kuti kusuta kumayenderana ndi matenda ambiri. Ndipo disc degeneration ndi ena mwa iwo.
Kafukufuku wasonyeza kuti kusuta fodya kumakhudza ma diski m'njira zambiri, komanso m'madera oposa. Mwachitsanzo, phunziro la 2015 lofalitsidwa m'magazini PLoS linapeza njira ziwiri zomwe kusuta kungayambitsire ma diski: Sikuti kungachepetse ntchito yokonzanso yomwe imachitika pamphepete mwa diski, koma imayambitsanso mitsempha ya magazi, yomwe ili ndi ntchito kuti apereke zakudya ku diski.
Kusuta fodya kungapangitsenso kuti kupweteka kwanu kumbuyo kukuwonjezere. Sayansi ikugwirabe ntchito pa izi, koma kawirikawiri, amakhulupirira kuti kusuta kumapangitsa kumva kupweteka. Mwachitsanzo, kafukufuku wa 2016 anapeza kuti anthu osuta fodya omwe ankachita opaleshoni yaikulu ankafuna kupweteka kwambiri kupititsa patsogolo kuposa osasuta.
omwe sanali osuta.
Khalani ndi Kulemera Kwambiri
Ngati mulibe kulemera kwanu, ganizirani kufika pamenepo.
Kwa ambiri a ife, izi ndi zosavuta kunena kuposa kuchita. Koma kunyamula zochepa thupi lanu kumatanthauza kupanikizika pang'ono kumayikidwa pamapepala anu ndi ma discs. Kafukufuku wofalitsidwa mu International Journal of Obesity anapeza kuti anthu omwe ali ndi BMI pamwamba pa 25, omwe amagawira munthu kukhala olemera kwambiri koma osakhala owonjezera, amachititsa kuti ngozi ya lumbar isayambe. Ofufuzawo anawonjezera kuti kukhala wolemera kwambiri paunyamata kunasokoneza thanzi labwino.
Gwirani Kusamvana Pakati pa Ntchito Yogwira Ntchito Yambiri Ndiponso Kukhala Wosasamala
Zimene mumagwira ntchito zimakhudza kumbuyo kwanu komanso zomwe mungachite kuti mukhale ndi DDD. Izi zimaphatikizapo anthu ochokera m'mitundu yonse, kuchokera kwa iwo omwe amakhala pa makompyuta kupita kuntchito zamanja.
Akatswiri ambiri amanena kuti ntchito zomwe sizingatheke kapena zolemetsa zimakupatsani mpata wabwino wopezera kapena kuchepetsa kusintha kwa msana.
Ngati mutakhala pansi, mwina simungapange mphamvu zambiri za minofu. Koma minofu yamphamvu ingathandize kuthandizira ma diski anu. Komanso, kufooka kwa minofu kungalimbikitse minofu, ndipo izi zimapweteka.
Ngati mumagwira ntchito yolemetsa, makamaka ngati simusunga mapulogalamu olimbitsa thupi kunja kwa ntchito, mukhoza kukhala osakanikirana ndi kuvulaza.
Pazifukwazi ndi zina, akatswiri amatiuza kuti ngati n'kotheka, tiyese kuyesa kugwirizana pakati pa kuchita mwamphamvu ndi kusagwira ntchito.
Tengani njira ya Zakudya
Monga tafotokozera kumayambiriro kwa nkhaniyi, kutenga mankhwala opatsirana ndi mankhwala osakaniza mankhwala si njira yothetsera kapena kuchepetsa matenda opatsirana pogwiritsa ntchito mankhwala. Mwachilendo, sayansi siinayambe ndi njira zina zomwe DDD zingayankhe potenga mapiritsi, kapena kudya zakudya zina, pazinthu zomwezo.
Koma kugwiritsa ntchito zakudya komanso mwinamwake zakudya zowonjezera, kuphatikizapo zitsamba, mwa njira zambiri zingapereke mwachindunji kwa ubwino wa ma disk. Mungaganize za njira yogwiritsira ntchito zakudya zamagulu m'malo mwa mankhwala kapena njira zowononga.
Zakudya ndi zowonjezerapo zomwe zimathandiza minofu yanu ingathandize kusunga ma discs. Mwinamwake chothandiza kwambiri ndi vitamini D.
Phunziro la 2016 lokhala ndi odwala 110 omwe ali ndi matenda osokoneza ubongo anapeza kuti pafupifupi theka anali ndi kusowa kwa vitamini D. (Ofufuzawo amanena kuti kafukufuku wambiri-makamaka omwe amafufuza anthu osiyanasiyana-amafunika iwo asanalangizebe vitamini D, ngakhale.) Mu maphunziro ena, vitamini D imagwirizananso ndi kuchepetsa ngozi ya kupasuka.
Njira ina yopezera thanzi ndiyo kuyesa kuchepetsa kuchuluka kwa kutupa thupi. Asayansi akuzindikirabe momwe ntchito yotupa ikuwonetsera mukukula kwa DDD. Poyamba, ankaganiza kuti kutupa kunangokhala ndi zotsatira zovulaza pa disc; koma posachedwapa, umboni umasonyeza ntchito zothandiza kutupa. Kuphunzira kwa 2015 kunapeza kuti kutupa kumapangitsa kuti tizirombo toyambitsa matenda tizilombo toyambitsa matenda. Kumbukirani kuchokera ku sukulu yanu ya sayansi yomwe homeostasis ndiyo njira ya thupi yokhalira yokwanira, choncho, kukhala ndi thanzi.
Pewani DDD ya Old Fashioned Way
Mwachidule, ngati mukuyang'ana kuti muteteze ubwino wa m'mimba mwa msana wanu, ganizirani kuchoka kwa makompyuta nthawi zambiri, kusunga pulogalamu yoyenda ndi yowonongeka, kudya wathanzi ndikugwira ntchito ndi dokotala ndi / kapena thupi lanu wothandizila kuti azitsatira moyo wanu pazinthu zanu.
> Zosowa
> Chiang, H., et. Al., The Implications of Fodya Kusuta Pa Ulendo Wovuta Kugwira Ntchito: Cholinga Choyang'ana Phunziro. Kupweteka kwa Kusungira Mavuto. March 2016.
> Elmasry, S., ndi. Al., Zotsatira za Fodya Kusuta pa Kukhazikitsidwa kwa Discvertebral Disc: A Finite Element Study. PLoS One. Aug. 2015.
> Liuke, M. Disc kuperewera kwa mphuno ya mimba poyerekezera ndi kunenepa kwambiri. Int J Obes. Aug. 2005.
> Molinos, M. Inflammation mu intervertebral disc degeneration ndi kubwezeretsedwa. J R. Soc Interface March 2015.
> Zolfaghari, F., ndi. Al., A Kafukufuku wa Vitamini D Mmene Odwala Amagwiritsira Ntchito Matenda Opatsirana a Mthenda. Asia Spine Journal Oct. 2016.