12 Amakhambi Asekhaya Esifo Samathambo

Ukuphila nobuhlungu obungapheli be-arthritis kungaba inselele, kodwa likhona ithemba. Amakhambi asekhaya e-arthritis anikeza indlela engokwemvelo yokulawula ukungakhululeki nokuthuthukisa izinga lempilo. Lezi zindlela ezilula nezisebenzayo zinganikeza impumuzo ngaphandle kwesidingo semithi ebizayo noma imithi yokwelapha ehlaselayo.

Lesi sihloko sihlola izindlela eziyishumi nambili zokunciphisa ubuhlungu be-arthritis ngokwemvelo. Kusukela ekushintsheni kokudla kuya ekuzilolongeni okuthambile, sizofaka uhla lwemithi yokwelapha yasekhaya yesifo samathambo ongaba nayo kalula esimisweni sakho sansuku zonke. Kungakhathaliseki ukuthi ufuna amakhambi asekhaya e-arthritis noma ufuna ukukhululeka kahle kobuhlungu besifo samathambo, lawa makhambi emvelo kanye nokwelapha ekhaya angakusiza ukuthi ulawule izimpawu zakho futhi uthuthukise impilo yakho yonke.

12 Ukwelashwa Kwasekhaya Kwesifo Samathambo

1. Ukuzivocavoca Kwamanzi: Ukuzivocavoca okusekelwe emanzini kunomthelela onenzuzo kubantu abanesifo samathambo. Ukumelana kwamanzi kusiza ukukhulisa ukuqina kokuzivocavoca, kuyilapho ukuvuthwa kwawo kusekela isisindo somzimba, kunciphisa ukucindezela emalungeni. Ucwaningo lwesayensi lwango-2015 lwathola ukuthi abantu abadala asebekhulile bane osteoarthritis ababambe iqhaza ezinhlelweni zokuzivocavoca emanzini bathole izinzuzo eziningi. Lokhu kufaka phakathi amafutha omzimba ancishisiwe, ukusebenzisana okuthuthukisiwe, ukukhushulwa kwebanga lokunyakaza, kanye nesimo sengqondo esithuthukisiwe kanye nezinga lempilo. Ukwenza imizuzu engu-40-60 yokuzivocavoca emanzini kathathu ngesonto kunconywa ukuze kuthuthukiswe ubuhlungu obuqhubekayo.
2. Ukulawulwa Kwesisindo: I-Arthritis Foundation igqamisa umthelela omkhulu wesisindo somzimba ekucindezelekeni kwamalunga. Iphawundi ngalinye lesisindo somzimba lengeza amakhilogremu angu-3 okucindezeleka emadolweni namakhilogremu angu-6 emalungeni enyonga. Lokhu kucindezela okwandayo kubangela ukuwohloka kwe-cartilage ngokushesha phakathi kwamalunga, kube kubi kwe-osteoarthritis. Ukulahlekelwa isisindo kunganciphisa lokhu kucindezela, ukunciphisa ubuhlungu nokuqina.
3. I-Tai Chi: Ukuzivocavoca okunomthelela omncane ohlanganisa ukunyakaza okuhamba kancane, okumnene ukuze kuthuthukiswe ukuguquguquka, amandla emisipha, nokulinganisela. Ucwaningo luye lwabonisa ukuthi inkambo ye-tai chi yamaviki angu-12 inomphumela onenzuzo ekunciphiseni ubuhlungu nokuqina ngenkathi ukwandisa umsebenzi womzimba kubantu abane-osteoarthritis.
4. I-Yoga: I-yoga ye-Iyengar, egxile ekuqondaneni kahle kwe-anatomical futhi isebenzisa ama-props ukusekela umzimba, ibonise imiphumela ethembisayo yokukhululwa kwe-arthritis. Ucwaningo luthole ukuthi ababambiqhaza abahambele amakilasi amabili e-yoga amahora angu-1.5 amasonto ayisithupha babike ukuthi impilo ibe ngcono kakhulu, isimo sengqondo, ikhwalithi yokuphila, kanye nekhono lokubhekana nobuhlungu obungapheli kunalabo abangazange bahlanganyele.
5. Ukwelashwa Kokushisa Nokubanda: Kokubili ukushisa nokubanda zokwelapha kuyasebenza ekunciphiseni ubuhlungu be-arthritis. Ukwelapha ukushisa kuthuthukisa ukujikeleza kwegazi futhi kupholise amalunga aqinile nemisipha ebuhlungu. Ngakolunye uhlangothi, i-compress ebandayo ivimbela imithambo yegazi, inciphisa ukuvuvukala kanye nobuhlungu bokuthi ndini. Ukushintshanisa amakhaza nokushisa kungaba yinzuzo, kodwa kubalulekile ukugada isikhumba ukuze kubonakale umonakalo futhi uyeke ukusebenzisa uma kwenzeka kulimala.
6. Ukuzindla Ngengqondo: Ukunciphisa ukucindezeleka okusekelwe engqondweni (MBSR) kuwuhlelo olusebenzisa ukucabangela ukusiza ukuphatha ubuhlungu nokucindezeleka. Ucwaningo oluhilela ababambiqhaza abangu-51 abane-rheumatoid arthritis (RA) luthole ukuthi labo abaphothule uhlelo lwe-MBSR lwamasonto angu-8 babonisa izimpawu ezincishisiwe zesifo samathambo, okuhlanganisa ubuhlungu, ukuqina kwasekuseni, kanye nenani lamalunga athenda navuvukele. Lokhu kuthuthukiswa kwabikwa kokubili ngokushesha ngemva kohlelo futhi kufike ezinyangeni eziyisi-6 kamuva.
7. I-Massage Therapy: Ukubhucungwa njalo kwemisipha namalunga kungasiza ukudambisa ubuhlungu be-arthritis. Ochwepheshe bakholelwa ukuthi ukubhucungwa kunciphisa ukukhiqizwa komzimba kwe-hormone yokucindezeleka i-cortisol kanye ne-neurotransmitter ehambisana nobuhlungu P. Kubuye kuthuthukisa isimo sengqondo ngokwandisa amazinga e-serotonin. Ucwaningo olwenziwa ngo-2013 lwathola ukuthi lapho kusetshenziswa kanye ngesonto amasonto amane, ukubhucungwa kwengcindezi emaphakathi kubangele ubuhlungu obuncane, amandla okubamba angcono, kanye nokunyakaza okukhulu esithweni esithintekile kubantu abane-RA emilenzeni yabo engaphezulu.
8. I-Omega-3 Fatty Acids: Angamanye amakhambi asekhaya okwelapha isifo samathambo. Ucwaningo luye lwakuchaza lokho Ama-acids ama-omega-3 isiza ukunciphisa ukuvuvukala emzimbeni futhi ibambe iqhaza ekulawuleni amasosha omzimba. Ukubuyekezwa kwakamuva kuphethe ngokuthi i-omega-3 FAs ithuthukisa izimpawu ze-RA, nakuba ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lokhu. Imithombo emihle ye-omega-3s ihlanganisa amantongomane, imbewu, nezinhlanzi ezifana ne-salmon, tuna, namasardine. Izithako ze-Omega-3 nazo ziyatholakala.
9. I-acupuncture: I-acupuncture, uhlobo lwendabuko lomuthi waseShayina, lisebenzisa izinaliti ezicolise kakhulu ukuvuselela amandla ezindleleni emzimbeni. Nakuba ucwaningo oluqondene nokutshopa nge-RA lulinganiselwe, ucwaningo lubonisa ukuthi lwehlisa amazinga amakhemikhali emzimbeni ahlobene nokuvuvukala futhi lusiza ngobuhlungu obungapheli, ikakhulukazi ubuhlungu beqolo.
10. Ukwelashwa Kwama-Topical: Ama-creams, ama-gel, nama-patches anganikeza ukukhululeka kwendawo yobuhlungu be-arthritis. Eminingi yale mikhiqizo iqukethe i-capsaicin, eyenza upelepele ushise. Ucwaningo luye lwabonisa ukuthi i-capsaicin ingasiza ekudambiseni ubuhlungu be-RA. Kodwa-ke, kubalulekile ukuthi ungasebenzisi le mikhiqizo nephedi yokushisisa ukuze ugweme ukusha.
11. I-Progressive Muscle Relaxation: Le nqubo ihilela ukuqinisa bese uphumuza imisipha ezingxenyeni ezihlukene zomzimba. Qala ngemisipha yakho yobuso bese wehlela ezinyaweni zakho, noma ngokuphambene nalokho. Phefumula njengoba ufinyeza imisipha yakho bese uphefumula lapho uyeka. Lo mkhuba ungasiza ekunciphiseni ukungezwani kwemisipha okuhambisana nobuhlungu be-arthritis.
12. I-Turmeric: I-Turmeric, isinongo segolide esitholakala kuma-curries amaningi, isetshenziswe njengelinye lamakhambi enziwe ekhaya e-arthritis. Ucwaningo lubonisa ukuthi ivimbela amaprotheni abangela ukuvuvukala futhi ingase idambise izinhlungu ngokuphumelelayo njengezinye izidakamizwa ezingezona ukuvuvukala (ama-NSAID) ezivame ukusetshenziselwa ukwelapha i-RA.

Ngokuhlanganisa la makhambi emvelo emisebenzini yansuku zonke, abantu abanesifo sokuqaqamba kwamalunga bangase bathole impumuzo ebuhlungu nokuqina, bathuthukise izinga labo lokuphila lilonke. 

Ukucatshangelwa Kwezokudla Kwe-Arthritis

Ukuphila ne-arthritis kungase kube inselele, kodwa ukudla kwakho kungase kube umsizi onamandla ekulawuleni izimpawu. Ochwepheshe basikisela ukwamukela uhlelo lokudla olulwa nokuvuvukala, oluboleka ezimisweni zokudla zaseMedithera kanye ne-DASH. Le ndlela igcizelela ukulayisha ezithelweni ezimibalabala nemifino, okusanhlamvu okuphelele, namaprotheni amancane kuyilapho unciphisa inyama ebomvu neziphuzo ezinoshukela. Izinhlanzi ezinothe nge-omega-3s, amantongomane agcwele amafutha anempilo, namafutha omnqumo anezinto zawo zemvelo zokuqeda ukuvuvukala. Khomba izinhlobonhlobo: ama-ounces angu-3-4 ezinhlanzi kabili ngeviki, idlanzana lamantongomane nsuku zonke, kanye nokuphakelwa okungenani okungu-9 kwezithelo nemifino. Ungakhohlwa ngobhontshisi nokusanhlamvu - kugcwele i-fiber nemisoco engasiza ukwehlisa izimpawu zokuvuvuka emzimbeni wakho. 

Iqhaza Leminye Imikhuba Yendabuko

Izinqubo zokutshopa kanye nezinqubo eziphelele ziyavela njengezindlela zokwelapha ezihambisanayo zokulawula isifo samathambo. Ucwaningo lwakamuva lubonisa ukuthi ukutshopa uma kwenziwa ngaphansi kokuqondisa kochwepheshe kunganciphisa ngempumelelo ubuhlungu, kuthuthukise ukusebenza, futhi kuthuthukise izinga lempilo yakho kokubili i-osteoarthritis kanye rheumatoid arthritis iziguli, ezinezinzuzo ezingahlala izinyanga ezi-4-6. Eminye imikhuba efana ne-moxibustion (ukushiswa kwe-mugwort eyomisiwe ukuze kushukumise izindawo ezithintekile), ukwelapha ngokubhucunga umzimba, ukudla okulwa nokuvuvukala, kanye nezindlela zomzimba wengqondo nakho kubonisa isithembiso ekulawuleni izimpawu.

Isiphetho

Ukuphatha isifo samathambo ngokusebenzisa amakhambi asekhaya kunethonya elikhulu ekuthuthukiseni izinga lempilo nokunciphisa ubuhlungu. Izindlela ezihlukahlukene okuxoxwe ngazo, kusukela emanzini umzimba ekushintsheni kokudla, nikeza indlela ephelele yokubhekana nalesi simo. Lawa masu emvelo ahlinzeka abantu ngamathuluzi okulawula izimpawu zabo, ukuthuthukisa inhlalakahle yonke ngaphandle kokuthembela emithini noma ekwelashweni okuhlaselayo.

Ngokuhlanganisa lezi zindlela ezinkambisweni zansuku zonke, abantu abanesifo samathambo bangathola impumuzo ekuphatheni kabi nokuqina. Inhlanganisela yemisebenzi yomzimba, imikhuba yokunciphisa ukucindezeleka, kanye nezithako zemvelo zakha uhlelo oluphelele lokuphatha isifo samathambo ngempumelelo. Nakuba lawa makhambi asekhaya ekhombisa isithembiso, kubalulekile ukubonana nodokotela ngaphambi kokuqala noma yiluphi uhlobo lokwelapha olusha ukuze uqinisekise ukuphepha nokusebenza kahle.