Malangizo Okulitsa Kukhazikika Kwambiri Kumbuyo
Ngati muli ndi nyamakazi ya msana mumsana wanu, mwina sindikuyenera kukuuzani momwe zimakhalira zopweteka komanso zoperewera.
Osteoarthritis (paliponse m'thupi) imayamba ndi kutaya kwa kagawoti m'magulu. (Cartilage ndi yocheperapo-fupa-fupa yomwe imapereka zovala ndi kukwera mu malo ophatikizira; malo ophatikizira ndi malo pakati pa mafupa awiri omwe ali ndi mgwirizano.)
Pamene mafupa a osteoarthritis akupita, matumbo anu amatha kuphulika kwathunthu kuti fupa liziyenda pang'onopang'ono ngati mukuchita zomwe mumakonda. Ndipo ndikudziwa kuti sindiyenera kukuuzani momwe zingakhalire zovuta kwambiri!
Koma sizo zonse.
Kusintha kwa Mitsempha ndi Nyamakazi ya M'mimba
Kuwonongeka kwa nthaka ndi kutaya kwa karoti nthawi zambiri kumapangitsa kuti mgwirizano usinthe mawonekedwe ake. Izi zimachokera ku ndondomeko yotchedwa bone remodeling, akuti Hagit Rajter, katswiri wa zamankhwala pa Joint Mobility Center, kuchipatala cha opaleshoni yapadera, New York City.
"Kugwiritsira ntchito mafupa kungachititse kuti fupa likhale ndi phokoso komanso mphutsi zikhale m'mphepete mwa mafupa."
Kumbuyo kwenikweni kumakhudzidwa kwambiri ndi matenda a osteoarthritis. Izi ndi chifukwa chakuti kumbuyo kwenikweni kumatenga nkhawa za tsiku ndi tsiku zolemera thupi lanu, Rajter akunena. "Kupwetekedwa kwapansi pamsana komwe kumabweretsa ziwalo zosautsa ndi zokhumudwitsa zomwe zawonongeka ndi nyamakazi zingathe kuchepetsa ululu," akutero, kuonjezera kuti nthawi zambiri ziwalo ndi maginito zimakhudzidwa kwambiri.
(Desi imataya kutalika.)
Rajter amanenanso kuti kafukufuku amatsimikizira kuti matenda a osteoarthritis m'mbuyo mwako angakhudze kuchuluka kwako, kuphatikizapo kugwira ntchito m'chiuno ndi mphamvu zakuya. Kukwanitsa izi kumachepa kudzakhala kovuta kwambiri kuchita zochitika zanu zachizolowezi pamlingo umene mungakhale mukuzoloŵera.
Amakhalanso ovuta kuchita masewera olimbitsa thupi. "Izi ndizo zotsatira zosawoneka bwino za nyamakazi ya m'mimba," Rajter akunena. "Siwo matenda, koma ndithudi ali ndi mphamvu."
Kodi Mungatani Kuti Mudzapwetekedwe ndi Matenda a M'thupi?
Palibe mankhwala enieni a osteoarthritis. Chithandizochi nthawi zambiri chimayang'ana kupumula kupweteka, kuchepetsa kukula kwa chikhalidwe, kulamulira kutupa m'magulu ndikukwanitsa kuchita zomwe mukufuna kuchita.
Chithandizo chingathe kukhala payekha mogwirizana ndi zosowa zanu, ndipo nthawi zambiri njira yothandizira mankhwala ambiri imatengedwa. Ngakhale mitundu yambiri ya machitidwe imaphatikizidwanso mu dongosolo la chithandizo cha nyamakazi ya m'mimba (monga kumwa mankhwala, kupita kuchipatala ndi kugwiritsa ntchito zothandizira palimodzi), ndibwino kuzindikira kuvomereza kwa masewera olimbitsa thupi m'moyo wanu wa tsiku ndi tsiku.
Cholimbikitsani Kuchita Zochita Pamene Mukumva Chisoni
Ndikudziwa. Ndikudziwa. Zimandivuta kudzitamandira ndikulimbikitsidwa kuchita masewera olimbitsa thupi, makamaka pamene ululu wanu ukuchita, koma ndimvereni. Kuchita masewera olimbitsa thupi kuli ndi ubwino wambiri wosanyalanyaza monga gawo la chizoloŵezi chanu chozoloŵera. Kuchita masewera olimbitsa thupi kungathandize kuchepetsa kuuma kwako, kusintha mtima wako wonse, kuchepetsa ululu wako komanso kungachepetse kusintha kwa kusintha kumene kumachitika msana chifukwa cha nyamakazi.
Komanso, zingateteze ku matenda monga matenda a mtima, khansara , ndi zina zambiri.
Mapulogalamu olimbitsa thupi ndi ochita masewera olimbitsa thupi nthawi zambiri amapangidwa ndi cardio, kuphunzitsa mphamvu ndi ntchito kuti muwonjezere kuyenda kwanu. Mwa izi, ntchito yophatikiza yogwira ntchito ingakhale yoyenera kwambiri. Rajter akunena kuti zozizwitsa zosiyana-siyana zimatha kusokoneza zowopsya, kusasunthika, kusintha kwa mgwirizano ndi ululu zomwe zimagwirizanitsa ndi nyamakazi.
Pogwiritsa ntchito pulogalamu yam'mbuyo, imakhala yotetezeka, koma osati yansanje, Rajter amalimbikitsa machitidwe atatu, omwe ali pansipa. Akunena kuti ngati muli ndi zochitika zina zamankhwala, kapena muli ndi zolinga zolimbitsa thupi zomwe mungakonde kuzikwaniritsa popanda kuwonjezera zizindikiro zanu, muyenera kupanga msonkhano ndi wodwalayo kuti muyambe kufufuza ndi kuwonetsa kunyumba.
Pa zochitika zotsatirazi, ndibwino kuti musamachite nawo pabedi. Gwiritsani ntchito chipewa kapena bulangete pansi. Ndimapereka kulembera kaamba ka ntchito iliyonse pansipa; ngati mukufuna chidwi ndi malangizo ndi zithunzi, dinani kulumikiza kumanzere kwa ndemanga iliyonse.
- Kuthamanga kwa Chifuwa. Lembani kumbuyo kwanu ndipo bwerani bondo lanu kumbali yanu, pogwiritsa ntchito manja anu. Khalani wofatsa, palibe chifukwa chokakamizira izi. Gwirani pamenepo kwa mphindi 15 ndikubwezeretsani phazi lanu pansi. Chitani pafupi 10 mpaka 15 kukwera ndi kubwereza ndi mwendo wina. Chigwachi chiyenera kuchitika kamodzi kapena kawiri tsiku lililonse, "anatero Rajter. Amalimbikitsanso kuchita chinthu choyamba m'mawa ndi kumapeto kwa tsikulo, kuti athetse kupanikizika kwanu msana. Ngati mungathe kupanga mabondo ndi amphongo amodzi popanda kupweteka, yesani kukweza miyendo yonse.
- Wowonongeka Pang'ono. Lembani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu atagona pansi. Sungani mapewa anu abwino ndi olimba pansi, nawonso. Pepani maondo awiri ogulira kumbali imodzi ndikukhalapo kwa masekondi 10 mpaka 15. Pumirani! Bwererani ku malo oyambira ndipo mubwererenso kumbali yina. Mofanana ndi maondo ndi chifuwa, chitani 10 mpaka 15 mwa izi kamodzi kapena kawiri patsiku.
- Katundu Wong'amba. Ikani nokha pa manja anu ndi mawondo. Choyamba, kwezani msana wanu mofatsa kenako pang'onopang'ono musamuke pamalo pomwe mumalola kuti mimba yanu isagwedezeke. Pitani ku malo aliwonse pansi pazomwe mumaphunziro okha. Ng'ombe yamphongo imachititsa kuti ntchentche ikhale yozizira kwambiri, ndipo imathandizira kumangiriza mbali zanu kumbuyo kwa msana wanu.
> Chitsime:
> Nambala Yopempha. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Achipatala, Cert. McKenzie Wodwala, Wachikulire Wachipatala Pachipatala, Joint Mobility Center, Chipatala Chochita Opaleshoni Yapadera, New York City. September 2011.