Njira Zowonjezera Zomwe Zimakhalira Zathanzi ndi Zapamwamba Kwambiri
Matenda a osteoarthritis , omwe amatchulidwa kuti nyamakazi, ndimadokotala ambiri omwe amatha kudwala matenda a nyamakazi.
Anthu omwe amapezeka ndi osteoarthritis nthawi zambiri amada nkhaŵa ndi chikhalidwe cha matendawa ndikudzifunsa ngati tsiku lina adzatha kuchitidwa opaleshoni yowonjezera . Mwa kupanga zochepa, kusintha kosavuta m'moyo wanu, mungathe kupewa kwambiri nkhawazi.
Nazi njira zinayi zosavuta zomwe zingathandize:
1. Kutaya Kunenepa
Kunenepa kwambiri ndi chimodzi mwa zifukwa zowonjezera kwambiri zomwe zimayambitsa matenda a nyamakazi. Chifukwa chake ndi chophweka: pamene mumagwiritsa ntchito kwambiri nkhawa pa ziwalo zowonongeka kale, kutupa kudzakhala kotere. Pakapita nthawi, izi zikhoza kuonongeka mwakuya kwa mgwirizanowu, kuwonjezereka kopweteka ndi kusokoneza kuyenda kwa munthu komanso kuyenda kwake .
Mwa kutaya kwa 5 peresenti yokwana 10 peresenti ya kulemera kwa thupi lanu, anthu nthawi zambiri amapeza mpumulo waukulu wa zizindikiro zawo. Ndipo, pochita masewera olimbitsa thupi kungakhale kovuta, pali njira zambiri zolimbitsa thupi zomwe zili zoyenera kwa anthu omwe ali ndi nyamakazi. Izi zikhoza kuganizira zinthu zitatu zofunikira:
- Zochita zolimbitsa thupi zomwe zingachitike tsiku ndi tsiku
- Zochita zolimbitsa thupi zimachitika tsiku lililonse
- Kupirira kuchitidwa kwa mphindi 20 mpaka 30 katatu pamlungu
Kulemera kwa thupi kumaphatikizanso kusintha kwa zakudya zomwe zimaphatikizapo kuchepetsa mafuta odzaza, kudya kochepa chakudya, ndi kupeŵa mchere wambiri, shuga, ndi mowa.
Katswiri wa zakufa amatha kuthandiza kuthandiza kukhazikitsa chakudya chokhazikika komanso choyenera kuti adye mapepala owonjezerawo.
2. Sinthani Zochita Zanu
Lamulo ndi lophweka: ngati mumamva ululu mukamachita ntchito, sizabwino. Ngakhale mutha kulimbitsa minofu yambiri kuti muthandize kulimbikitsa mafupa ovuta, simuyenera kudzikakamiza kwambiri.
Pamapeto pake, mukhoza kuwononga zambiri kuposa zabwino.
Mwina pangakhale nthawi yomwe muyenera kusintha zinthu zomwe mumachita kuti musunge kuyenda kwanu. Mwachitsanzo, masewera olimbitsa thupi angakhale osangalatsa, koma kuwonongeka kumene kungapangitse kungathandize kuchepetsa matenda a nyamakazi.
Ngati mukukumana ndi zochitika zenizeni, yesetsani kuganizira za ntchito zomwe mungasangalale nazo monga kukwera njinga, kusambira, kayaking, skiing-crossing, kuwombera, kupukuta, pilates, ndi yoga. Kugulitsa nsapato za NordicTrack kungakhale kolimba koma kudzakuthandizani kuti mukhale ndi thukuta labwino popanda kupanikizika kosafunikira pamaguno anu, mawondo, ndi m'chiuno.
Ngati, ngati mukukhala moyo wambiri, mungayambe kukambirana ndi wodwalayo . Wothandizira angakuphunzitseni momwe mungatambitsire bwinobwino ndi kulimbikitsa ziwalo zowopsya ndikukupatsani dongosolo lomwe lingakuthandizeni kuti muzitha kuchita masewera olimbitsa thupi.
3. Gwiritsani ntchito mankhwala osokoneza bongo
Matenda a nyamakazi amatanthauzira ngati kutupa kwa ziwalo. Choncho, ndizomveka kuchita chilichonse chomwe mungathe kuti muchepetse kutupa komwe sikungakuthandizeni koma kuchepetsa kuwonongeka kwa mgwirizano.
Ngati dokotala wanu wakuuzani kale mankhwala kuti muthe kupweteka kwa mgwirizano, tengani monga momwe mwafunira.
Ngati ayi komanso kupweteka kukukukhudzani kapena kukusungani usiku, kambiranani ndi dokotala wanu zazomwe mungachite kuti musagwiritse ntchito mankhwala osayenera. Mwa iwo:
Mankhwalawa amagwiritsidwa ntchito popuma kupweteka ndipo amaphatikizapo Tylenol (acetaminophen), mankhwala olemba mankhwala, ndi opioid yapamwamba yotchedwa Ultram (tramadol) .
Mankhwala otsutsana ndi kutupa (nonsteroidal anti-inflammatory drugs (NSAIDs) amagwiritsidwa ntchito kuti athetse kutupa ndi kupweteka komanso monga aspirin, Advil (ibuprofen), Aleve (naproxen), ndi Celebrex (celecoxib).
- Corticosteroids ndi mankhwala odana ndi zotupa omwe amatengedwa mwachindunji kapena jekeseni mwachindunji mu olowa.
- Hyaluronic acid imapezeka mwachibadwa m'thupi ndipo ikhoza kuikidwa mu jekeseni ngati chodabwitsa ndi mafuta.
4. Gwiritsani Chipangizo Chothandizira
Anthu omwe ali ndi nyamakazi nthawi zambiri amapewa kuthandizira chifukwa amachititsa kuti amve kuti ndi okalamba komanso ofooka. Koma zoona zake n'zakuti anthu omwe amachita zimenezi nthawi zambiri amayenda mocheperapo chifukwa amakhala osakhazikika pamapazi awo kapena amaopa kulemera kwake. Potero, kupeŵa zipangizozi kungachititse kuti vuto lanu likhale mofulumira.
Zipangizo zothandizira sizingowonjezeredwa ndi makoswe ndi oyenda. Anthu omwe ali ndi nyamakazi ya maondo nthawi zina amagwiritsa ntchito chipangizo chodziwika kuti chimatsitsa katundu chomwe chimachotsa kupsinjika kwa mbali yowonongeka kwambiri. Pali ngakhale oyendayenda omwe amakulolani kuti musunthire momasuka popanda zoyenera ndi zoyambira pa woyendetsa wamba.
Ngakhale zipangizo zatsopanozi sizigwira ntchito kwa aliyense, zingakhale zoyenera kuyankhula kwa dokotala kuti muwone ngati ndizo zoyenera kwa inu.
> Chitsime:
> Zolinga za Kuletsa ndi Kuteteza Matenda. "Osteoarthritis." Atlanta, Georgia; zasinthidwa pa July 6, 2017.