Thandizani Bvuto Lanu Lomvetsa Bwino
Kupweteka kumbuyo ndi chisamaliro cha anthu ambiri ku United States pa nthawi ina m'miyoyo yawo ndipo chimodzi mwa zifukwa zomwe anthu amalephera kugwira ntchito kapena kupita kuchipatala. Oposa 80 peresenti ya anthu a ku America adzapweteka kwambiri, ndipo vutoli lidzawononga United States kuposa $ 100 biliyoni pachaka, zambiri zomwe zimakhalapo chifukwa cha malipiro otayika.
Pano pali mndandanda wa mankhwala 15 ochiritsira achilengedwe omwe amathandizira kupweteka kwapambuyo. Ngakhale kuti kufufuza kwina kuli kofunika kuti chithandizo chilichonse chisavomerezedwe ngati chithandizo choyenera cha kupweteka kwanthawi yaitali, ena a iwo angapereke mpumulo wa ululu wochepetsa kupweteka, makamaka ngati gawo la dongosolo la mankhwala.
Ngati mukuganiza kugwiritsa ntchito mankhwala osakaniza opweteka kumbuyo, kambiranani ndi dokotala poyamba. Ndikofunika kuzindikira kuti kudziletsa nokha ndi njira zina zothandizira komanso kupewa kapena kuchepetsa kusamalidwa koyenera kungakhale kovulaza thanzi lanu.
Kupangidwanso
Phunziro la 2008 lomwe linafalitsidwa m'nyuzipepala ya Spine linapeza "umboni wolimba wosonyeza kuti mankhwala okhwimitsa thupi angakhale othandiza ku mitundu ina ya mankhwala ochiritsira" chifukwa cha kupweteka kochepa. Pambuyo pofufuza mayesero makumi awiri ndi awiri (23) odwala omwe ali ndi odwala 6,359, olemba mabukuwa adapezanso "umboni wosatsutsika wakuti opanga mankhwalawo ndi othandiza kusiyana ndi mankhwala" potsitsimutsa ululu wammbuyo.
Kodi ntchito yomanga thupi ndi yotani? Malinga ndi mankhwala achikhalidwe cha Chitchaina , ululu umachokera ku mphamvu yotsekedwa pamtambo wa meridians, umene sukutsekedwa pamene masupendi opangira mavitamini amaloledwa motsatira njira izi zosawoneka. Kujambula m'mimba kungatulutsenso mabala opioids opweteketsa thupi, kutumiza zizindikiro kuntchito yachisoni, ndikumasula mankhwala ndi mahomoni.
Ngati mukufuna kuyesa kupweteka kwakumva kwanu , konzekerani kupita katatu pa sabata kwa milungu ingapo poyamba. Kupanga mpata kungakhale kopanda msonkho monga ndalama zothandizira ndalama ndipo mapulani a inshuwalansi amalipiritsa chifukwa chopachikidwa.
Kuchiza Mankhwala
Kaya mukufufuza kapena ayi, mukhoza kutsimikizira kuti mankhwalawa amathandiza, anthu ambiri amawauza kuti amawatsitsimutsa ndipo amachepetsa kupweteka kosatha. Mu kafukufuku wa kafukufuku wa 2009 wofalitsidwa mu Spine , ofufuza adafufuza mayesero khumi ndi anayi omwe amagwiritsidwa ntchito poyeza misala pochiza ululu wammbuyo. Olemba mabukuwo anapeza kuti kupaka minofu "kungakhale kopindulitsa kwa odwala omwe amatha kupweteka kwambiri, makamaka akamaphatikizapo masewera olimbitsa thupi komanso maphunziro." Olembawo anafunsira maphunziro ena omwe angathandize kudziwa ngati kupaka minofu ndi mankhwala othandiza kwambiri chifukwa cha ululu wa m'mimba.
Kuchiza mankhwala kungathandizenso kuchepetsa nkhaŵa ndi kuvutika maganizo komwe kumakhudza ululu wosatha. Ndi mankhwala otchuka kwambiri achilengedwe chifukwa cha kupweteka kwapweteka kwapakati pa nthawi ya mimba.
Kusamalira Chiropa
Madokotala a chiropractic amagwiritsira ntchito chiropractic kumagwiritsiridwa ntchito pamtsempha kuti abwezeretsedwe. Amagwiritsira ntchito mphamvu zowonongeka zomwe zimakhala zoletsedwa ndi kuvulala kwa minofu, kupweteka, kutupa, ndi ululu.
Kuponderezedwa kumakhulupilira kuthetsa kupweteka ndi kupweteka kwa minofu ndikulimbikitsa machiritso.
Kuchokera kwa tizilombo kumagwiritsidwa ntchito kumachepetsa zizindikiro komanso kumathandiza kuti odwala ali ndi ululu wopweteka kwambiri, amva ululu wowawa kwambiri, komanso ululu wopweteka kwambiri, malinga ndi kafukufuku wofalitsidwa m'buku la Journal of Manipulative Physiological Therapeutics . Pofufuza mapepala 887 (kuphatikizapo mayesero 64 a zachipatala), olembawo apeza kuti kugwirizanitsa chisamaliro cha chidziwitso ndi kuchita masewera olimbitsa thupi "kungakhale kofulumira ndi kusintha zotsatira" ndikuziteteza ku zochitika zamtsogolo za ululu wammbuyo.
Chida cha Capsaicin
Ngakhale kuti simunamvepo za kapsaicin kale, ngati munadyapo tsabola wachikasu ndipo mumamva kuti pakamwa panu mumatentha, mwakhala mukukumana ndi zotsatira zake. Capsaicin ndi mankhwala othandizira mu tsabola. Mukagwiritsidwa ntchito pakhungu, capsaicin yapezeka kuti imatulutsa matenda a neurochemical omwe amachititsa ululu, zomwe zimayambitsa kupweteka.
Mu kafukufuku wafukufuku wa 2011 wofalitsidwa ku British Journal of Anesthesia , ofufuza adafufuza kafukufuku omwe alipo pogwiritsa ntchito kapisaicin yam'mutu pochiza mitundu yosiyanasiyana ya ululu wosatha. Izi zinaphatikizapo mayesero awiri a chipatala omwe akuyesa kupweteka kumbuyo komwe, onsewa anapeza kuti capsaicin inathandiza kuchepetsa kupweteka kwapweteka kwapang'onopang'ono popanda kuchititsa zotsatira zoopsa.
Khrissa ya Capsaicin , yotchedwa capsicum cream, imapezeka m'masitolo osokoneza bongo, masitolo ogulitsa zakudya, ndi pa intaneti. Mlingo wokhawokha ndiwo 0.025% ya kirimu ya capsaicin yomwe imagwiritsidwa ntchito kanayi pa tsiku. Zotsatira zofala kwambiri ndikumenyedwa kapena kutentha m'madera. Ngati n'kotheka, valani magolovesi otsala Samalani kuti musakhudze dera la diso kapena khungu lotseguka. Phukusi kapena mtsuko wa capsaicini kirimu imakhala pakati pa $ 8 ndi $ 25.
Vitamini D
Kafukufuku wochulukirapo akuwonetsa kugwirizana pakati pa kupweteka kosalekeza komwe sikungayankhe pakamwa ndi kuchepa kwa vitamini D. Vitamini D zowonjezereka zingabweretse kuchipatala kusintha kwa zizindikiro za ululu pakati pa anthu omwe ali ndi vitamini D.
Mtedza wofunikira womwe umapezeka mu zakudya zina (monga mkaka wotetezedwa ndi nsomba ndi mafupa ang'onoang'ono), vitamini D imapangidwa mwachibadwa ndi thupi pamene imawoneka ndi dzuwa la dzuwa. Koma popeza zimakhala zovuta kupeza chakudya choyenera cha D tsiku ndi tsiku kupyolera mu zakudya komanso dzuwa, akatswiri ambiri azachipatala amalimbikitsa kuwonjezeka kwa mavitamini D anu pakudya zakudya zina.
Zitsamba Zotsutsa
Popeza kuti kutupa kumagwira ntchito yochizira kupweteka kwa m'mbuyo, zitsamba zina zomwe zimaganizira kuti zimakhala ndi zotsatira zotsutsana ndi zotupa zingakhale zothandiza pa kupumula kwa ululu.
Mwachitsanzo, mtsempha wa msondodzi woyera umakhala ndi zowawa zofanana ndi aspirin. Salicin, kampu yomwe imapezeka mumphuno yamchere, imasandulika thupi kuti ikhale salicylic acid, monga aspirin. Salicylic acid amakhulupirira kuti ndigwiridwe kake kamene kamathandiza kuchepetsa kupweteka ndi kutupa. Zitsamba zina nthawi zina zomwe zimagwiritsidwa ntchito pochiza ululu wam'mbuyo ndi chida cha satana. Udzu wa Mdyerekezi uli ndi harpagosides, omwe ndi mankhwala omwe amapezeka kuti ali ndi anti-kutupa katundu.
Magnesium
Magnesium ndi mchere wachinayi kwambiri m'thupi. Kuphatikizidwa mu zinthu zoposa 300 zamagetsi, zimathandiza kukhala ndi minofu yambiri, kumathandiza kuti thupi likhale lolimba, limathandizira chitetezo cha m'thupi , komanso chimateteza mafupa. Magnesium imathandizanso kuika shuga m'magazi, kumapangitsa kuti magazi aziwoneka bwino, ndipo amadziwika kuti amagwiritsidwa ntchito mu mphamvu ya metabolism ndi mapuloteni.
Kafukufuku amasonyeza kuti mitundu ina ya magnesium ikhoza kukhala yothandiza kupumula kupweteka ndi kupuma kwa minofu, komanso ululu wa mitsempha. Anthu ambiri m'dera lathu ali ndi vuto la magnesium, choncho lingakhale lingaliro lothandizira. Magnesium glycinate amadziwika kukhala mawonekedwe osaneneka kwambiri. Magnesium citrate angagwiritsidwe ntchito ndi iwo amene amakonda kutsekedwa, chifukwa ali ndi zotsatira zina zowamasula matumbo.
Yoga
Yoga imapangitsa kuti thupi likhale loyendera muzochitika zosiyanasiyana zomwe zimakhala zosintha ndi mphamvu. Pali umboni wina wakuti kutenga machitidwe a yoga kungathandize kuthetsa ululu wammbuyo.
Kafukufuku wowonjezera wa 2011 wolembedwa mu Clinical Rheumatology , ofufuza adawona mayesero asanu ndi awiri omwe anayesera zotsatira za yoga kwa odwala omwe akudwala ululu. Pa maphunzirowa, asanu adanena kuti yoga imachepetsa kuchepetsa kupweteka kwapakhosi kusiyana ndi chisamaliro cha nthawi zonse, maphunziro, kapena zozoloŵera zochiritsira zachizolowezi.
Vitamini B12
Kupweteka, komanso kufooka ndi kukhumudwa, kukhumudwa, kukhumudwa pang'ono, ndi kukhumudwa, kungakhale zizindikiro za kusowa kwa B12. Zowopsa za vuto la vitamini B12 ndi:
- Matenda owopsa
- Kugwiritsa ntchito mankhwala ena (kuphatikizapo mimba ya mankhwala osakaniza acid)
- Kudya mokwanira nyama kapena mkaka
- Matenda (monga ubongo wamatumbo wambiri, majeremusi)
- Matenda a m'mimba (kuphatikizapo matenda a celiac ndi matenda a Crohn )
Vitamini B12 mitsempha ya minofu ndiyo mankhwala oyenera a vitamini B12. Kafukufuku apeza kuti mavitamini angapo a vitamini B12 (omwe amaikidwa pansi pa lilime kuti amve) komanso gel osasinthasintha amathandizanso.
Alexander Technique
Alexander Technique ndi mtundu wa mankhwala omwe amaphunzitsa anthu kuti apitirize kukhala ndi chizoloŵezi choipa ndikuchotsa zizoloŵezi zoipa monga slouching, zomwe zingayambitse kupweteka, kuthamanga kwa minofu, ndi kuchepa kuyenda.
Pali chithandizo champhamvu cha sayansi kuti maphunziro a Alexander Technique apindule pochiza matenda opweteka, malinga ndi kafukufuku wofalitsidwa mu International Journal of Clinical Practice m'chaka cha 2012. Kuwongolera kunaphatikizapo chiyeso chimodzi chokonzedwa bwino, chochitidwa bwino chachipatala chowonetsera kuti maphunziro a Alexander Technique awonetsetsa kuchepa kwa nthawi yaitali kwa ululu wammbuyo ndi kufooka kwapweteka chifukwa cha ululu wopweteka. Zotsatirazi zinkathandizidwa kwambiri ndi mayeso ang'onoang'ono, oyesedwa kuchipatala poyesa kugwiritsa ntchito maphunziro a Alexander Technique pochiza matenda opweteka.
Mukhoza kuphunzira njira ya Alexander pamasewera apadera kapena magulu a magulu. Gawoli limatha pafupifupi mphindi 45. Panthawi imeneyo, wophunzitsa amadziwa momwe mumadzikhudzira nokha komanso amakuphunzitsani mawu ndi kukhudza mwachikondi.
Hypnotherapy
Amatchedwanso "hypnosis," hypnotherapy ndi njira yamaganizo yomwe imaphatikizapo kulowetsa mkhalidwe wongokhala ndi moyo wachisangalalo chachikulu. Pamene akudwala hypnotherapy, odwala amaganiza kuti ndi otseguka kwambiri ku lingaliro. Choncho, hypnotherapy imagwiritsidwa ntchito kusintha kusintha kwa makhalidwe omwe amaganiza kuti amathandiza ku matenda (kuphatikizapo kupweteka kosatha).
Kafukufuku woyamba akusonyeza kuti hypnotherapy ikhoza kugwiritsidwa ntchito pochiza kupweteka kwapweteka. Mwachitsanzo, kafukufuku woyendetsa ndege amene anafalitsidwa ku International Journal of Clinical and Experimental Hypnosis, anapeza kuti pulogalamu ya pulogalamu ya hypnosis (kuphatikizapo pulogalamu ya maphunziro a maganizo) inachepetsa kwambiri ululu ndipo inachititsa kuti anthu omwe akudwala matendawa azipweteka kwambiri.
Balneotherapy
Imodzi mwa njira zakale kwambiri zothandizira kupweteka, balneotherapy ndi mawonekedwe a hydrotherapy omwe amatanthauza kusamba m'madzi amchere kapena madzi ofunda.
Kwa lipoti la 2006 lomwe linafalitsidwa mu Rheumatology , ofufuza anafufuza kafukufuku omwe alipo pa ntchito ya balneotherapy pochiza kupweteka kochepa. Poyang'ana mayesero asanu a zachipatala, olemba lipotili adapeza "umboni wolimbikitsa" wotanthauza kuti balneotherapy ikhoza kuthandizira odwala omwe ali ndi ululu wopweteka kwambiri. Podziwa kuti deta yothandizira imalephera, olemba amayitanitsa mayesero aakulu pa balneotherapy ndi ululu wochepa.
Mchere wa Nyanja Yakufa ndi mchere wina wa sulfure wothira mafuta angapezeke m'malo opuma, malo ogulitsa zakudya, komanso pa intaneti. Komabe, anthu omwe ali ndi vuto la mtima sayenera kugwiritsa ntchito balneotherapy pokhapokha atayang'aniridwa ndi wothandizira wawo wamkulu.
Kusinkhasinkha
Mchitidwe wakale wamaganizo, kusinkhasinkha kwapezeka kuti kumawonjezera kupirira kolekerera ndi kulimbikitsa kusamalira ululu wopitirira mu maphunziro angapo ang'onoang'ono. Kuwonjezera apo, maphunziro angapo oyambirira adayang'ana makamaka pa kugwiritsira ntchito kusinkhasinkha mu kasamalidwe ka ululu wa m'mbuyo. Mwachitsanzo, phunziro la 2008 lomwe linafalitsidwa mu ululu , anapeza kuti pulogalamu ya kusinkhasinkha milungu isanu ndi itatu inachititsa kuti anthu ayambe kulandira ululu komanso kupweteka kwa odwala omwe ali ndi ululu wopweteka kwambiri. Phunziroli linaphatikizapo akuluakulu 37, ndi mamembala kusinkhasinkha pafupifupi masiku 4.3 pa sabata pafupipafupi 31.6 mphindi pa tsiku.
Ngakhale sizikudziwika momwe kusinkhasinkha kungathandizire kuthetsa ululu , akuganiza kuti luso loyesa kukakamiza thupi ndi maganizo odzisamalira kungathandize kuti musamapanikizika kwambiri ndi kukhumudwitsa matenda aakulu.
Imodzi mwa mitundu yozolowereka yophunziridwa ndi yophunzira bwino ndi kusinkhasinkha.
Tai Chi
Tai chi ndi luso lakale la nkhondo lomwe limaphatikizapo kayendetsedwe ka pang'onopang'ono, kosangalatsa komanso kumaphatikizapo kusinkhasinkha ndi kupuma kwakukulu. Ngakhale kuti kafukufuku wogwiritsira ntchito tai mu kuchiza ululu wam'mbuyo ndi ochepa, pali umboni wina woti kuchita tai chi kungathandize kuchepetsa ululu wammbuyo pamlingo winawake.
Sayansi yopezekapo ikuphatikizapo phunziro la 2011 lomwe linatulutsidwa mu Arthritis Care & Research , lomwe lapeza kuti pulogalamu ya tai ya ma sabata inachepetsa ululu ndi ntchito zabwino kwa anthu omwe ali ndi zizindikiro za ululu wa nthawi yaitali. Kafukufukuyu anaphatikizapo anthu 160 omwe ali ndi vuto lopweteka kwambiri, omwe theka lawo linakhala nawo nthawi makumi asanu ndi limodzi (40) long tai chi nthawi khumi.
Nyimbo Yopanga
Mankhwalawa ndi mankhwala otsika achilengedwe omwe angachepetse mavuto ena a ululu wosatha mogwirizana ndi mankhwala ena. Kafukufuku amapeza kuti angachepetse kulemala, nkhawa, ndi kuvutika maganizo komwe kumakhudza ululu wosatha. Zimaganizidwa kuti zithandizidwe chifukwa zimatha kuchotsa chidwi pa zovuta zomwe zimapweteka, ndipo zingayambitse kumasulidwa kwa endorphins kapena kusintha kwa ma catecholamine.
Kugwiritsa Ntchito Zothetsera Zachilengedwe Kubwezeretsa Kwambiri
Ngati mukuganiza kugwiritsa ntchito mankhwala osakaniza opweteka kumbuyo, kambiranani ndi dokotala poyamba. Ndikofunika kuzindikira kuti kudziletsa nokha ndi njira zina zothandizira komanso kupewa kapena kuchepetsa kusamalidwa koyenera kungakhale kovulaza thanzi lanu.
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Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.