Mukati
Kudzivirira arthritis
Kune nzira dzinoverengeka dzekudzikisa njodzi yekuderera kwearthritis, sengeOsteoarthritis. Nzira inonyanya kushanda ndeyekuchengetedza a healthy health. Kuti uzive nezve dzimwe nzira, ona yedu Osteoarthritis faira. Zvisinei, maererano nekuzvimba arthritis, nzira shoma dzekudzivirira dzinozivikanwa.
Vanhu vazhinji vane arthritis, pasinei nerudzi rweArthritis, vane kuderedza marwadzo avo nekugadzirisa yavo maitiro ehupenyu uye nekushandisa varapi vehutano vakasiyana-siyana (physiotherapists kana kinesiologists, occupational therapists, masaja therapists, nezvimwewo).
Arthritis marwadzo Marwadzo eArthritis anowanikwa zvakasiyana kubva kumunhu kuenda kumunhu. Kusimba kwaro kunonyanya kuenderana nekuoma uye kukura kwechirwere. Dzimwe nguva marwadzo acho anombopera. Mabasa ezuva nezuva anowanzoda kurongwa patsva zvichienderana. Isu hatisati tanzwisisa maitiro ese ehupenyu akabatanidzwa mune genesis yemarwadzo eArthritis. Zvakangofanana, zvinoita sekunge kuderera kwematishu eokisijeni kunoita basa rinotungamira. Izvi kushayikwa kweokisijeni iyo pachayo inokonzerwa nekuzvimba mumajoini uye kukakavara kwetsandanyama. Ndicho chikonzero chero chinhu chinobatsira zorora mhasuru kana kuti zvinosimudzira kupararira kweropa mumajoini anobvisa marwadzo. Mukuwedzera, kuneta, kuzvidya mwoyo, kushungurudzika uye kuora mwoyo kunowedzera maonero ekurwadziwa. |
Heano nzira dzakasiyana-siyana dzekudzikisa marwadzo uye kuoma, zvishoma kwenguva pfupi.
Zorora, kuzorora uye kurara
Chombo chekutanga chekurwisa marwadzo earthritis chingave icho zororo, kunyanya kune vanhu vane kushungurudzika, kuzvidya mwoyo uye kuneta kwekutya zvakanyanya. Kubva kufema maekisesaizi, unyanzvi hwepfungwa dze rudekaro uye kufungisisa inzira dzese dzekubatsira muviri kuwana kuzorora. (Kuti uwane rumwe ruzivo nezve iyi nyaya, ona chinyorwa chedu Kushushikana uye Kuzvidya Mwoyo). Zvinokurudzirwa kuti uwane kanenge 8-10 maawa ekurara kuderedza marwadzo.
PasseportSanté.net podcast inopa kufungisisa, zororo, zororo uye visualizations iwe aunogona kurodha mahara nekudzvanya pane Fungisisa uye zvimwe zvakawanda. |
Kuekisesaiza: kwakakosha
Vanhu vane arthritis vanofanirakusimbisa muviri kuitira kuchengetedza kufamba majoini uye kuchengetedza tsandanyama. Maekisesaizi ane zvazvinoita analgesic sezvo ichikonzera kusunungurwa kwe endorphins mumuviri. Zvisinei, zvinokosha kuti chinangwakuenzanisa pakati penguva yekuzorora nebasa, noku“teerera” kumuviri wako. Kuneta uye kurwadziwa zviratidzo zvakanaka. Pazvinoitika, zviri nani kutora nguva yekuzorora. Ukuwo, kuzorora kwakanyanya kunogona kukonzera kuoma kwemajoini nemamhasuru. Naizvozvo chinangwa chinofanirwa kuwanikwa ndechemwe chiyero pakati penguva dzekuita uye kuzorora, izvo zvichave zvakanangana nemunhu wega wega.
Maekisesaizi akati wandei anogoneka, tinofanira kusarudza ayo anoenderana nesu, tichienda zvishoma nezvishoma. Zviri nani kushandisa masevhisi a physiotherapist (kinesiologist) kana a Wekurapa pabasa mumamiriro ezvinhu apo mamwe mabasa akaoma kuita. Mafambiro acho anofanira kunge ari enguva dzose, anochinjika uye anononoka. Dzidzira mukati Mvura inopisa, maekisesaizi anoisa kushushikana kudiki pamajoini. Onawo iyo Mutambo wezvinodiwa uye zvido mune Physical form sheet.
Zvinokurudzirwa kusanganisa mhando dzakasiyana dzemaekisesaizi kuti uwane mabhenefiti ega ega.
- Stretches batsira kuchengetedza hunyanzvi hwemotokari uye kuchinjika kwemhasuru nematendon, uku uchideredza kuoma mumajoini. Dzinofanirwa kudzidziswa zvinyoro uye kuchengetwa kwemasekonzi makumi maviri kusvika makumi matatu;
- Amplitude exercises chinangwa chekuchengetedza iyo yakajairika kugona kwejoini nekuita kuti ifambe muamplitude yakazara. Vanogadzirira mubatanidzwa wekutsungirira uye uremu kurovedza muviri;
- Zviitwa zvekutsungirira (sekushambira uye bhasikoro) kunatsiridza mamiriro emwoyo uye kusimba kwemuviri kwese, kuwedzera hutano, uye rubatsiro mukudzora uremu;
- Maekisesaizi ekuvaka muviri anoshandiswa kuchengetedza kana kukura musculature, inodiwa kutsigira majoini akakanganisika.
The Arthritis Society, sangano risingaite purofiti rakatsaurirwa kugara zvakanaka kwevanhu vane arthritis, rinopa zvakasiyana-siyana. maekisesaizi ekuziva muviri (senge tai chi uye yoga) kuvandudza chiyero, chimiro uye kufema.
Ngwarira kunyanyisa! Kana kurwadziwa kwacho kuchipfuurira kweawa inopfuura 1 mushure mekudzidzira, zviri nani kutaura kune physiotherapist yako uye kuderedza kusimba kwekuedza. Zvakare, kuneta kusingawanzoitiki, kuzvimba mumajoini, kana kurasikirwa nekushanduka-shanduka zviratidzo zvekuti maekisesaizi haana kukodzera uye anofanira kuchinjwa.
Thermotherapy Kushandisa kupisa kana kutonhora kumajoini anorwadza kunogona kupa zororo kwenguva pfupi, pasinei nemhando yearthritis. - Sravana Sameeralu Serial XNUMXth Hot. Kuisa kupisa kunofanira kuitwa kana tsandanyama dzichirwadza uye dzakasimba. Iko kupisa kunopa kuzorodza maitiro, asi pamusoro pezvose zviri nani circulation ropa mumajoini (rinobvisa marwadzo). Unogona kugeza kana kugeza kwemaminetsi angangoita gumi nemashanu mumvura inopisa kana kuisa mabhegi ekudziya kana bhodhoro remvura inopisa kunzvimbo dzine ronda. - Kutonhora. Kutonhora kunogona kubatsira panguva yekuzvimba kwakanyanya, apo mubatanidzwa unozvimba uye unorwadza. A ice pack yakakomberedzwa netauro rakatetepa, rakanyorova rakaiswa kumusoro kwemaminetsi gumi nemashanu kusvika makumi maviri rinoita chiveve uye rinobvisa marwadzo. Zvisinei, zvinokurudzirwa kusazora kutonhora kune yatova chiveve joint. Contraindication. Heat therapy inopesana muhupo hwekupararira kweropa, kusanganisira iyo inokonzerwa nechirwere cheshuga ine matambudziko ekutenderera uye chirwere cheRaynaud. |
Massage therapy
Massages ane mhedzisiro ye zorora mhasuru uye kuzorodza muviri wose, kubvisa marwadzo uye makumbo. Zvakakosha kutaura nemurapi wemasaji nezvehutano hwako kuti agadzirise maitiro ake zvinoenderana. Iwe unogona zvakare kusanganisa masaja ne thermotherapy, semuenzaniso nekutora bhati remvura inopisa mune jetted tub. Soft Swedish massage, Californian masaja, Esalen massage uye nzira yeTrager haina kusimba uye saka yakanyanya kukodzera vanhu vane arthritis.1. Tarisa shizha redu reMassotherapy kuti uwane tarisiro yeakasiyana masaja matekiniki.
Huremu hune hutano
Vanhu vari mukati overweight uye vanorwara nearthritis vaizobatsirwa nekurasikirwa nemamwe mapaundi. Kunyange kuderedza uremu kunobatsira mukuderedza marwadzo. Ichi chiyero chinova chakakosha zvakanyanya muzviitiko zveosteoarthritis, sezvo kuwedzeredza kuri mungozi huru, asiwo kune mamwe marudzi eArthritis. Kuti uverenge indekisi yemuviri wako kana BMI (inotaridza huremu hunoenderana nehurefu), tora yedu Chii chinonzi body mass index? Test.
The support network
Kujoinha social support network kunogona kubatsira kubata nemarwadzo uye kuomarara kwemuviri kwearthritis. Exchange kunetseka nezvechirwere, pwanya kuzviparadzanisa nevamwe, dzidza nezve kurapwa kutsva uye nzira dzakaongororwa ne kurapwa kwekutsvaga, kugovera "marepi" anobudirira ekurarama zviri nani neArthritis kana kunyange kubatanidzwa mune sangano rekutsigira zvose zvinokwanisika mukati memunhu wese. Mukuwedzera kumapoka ekutsigira, Arthritis Society inopa "purogiramu yega yega yekurwisana neArthritis": 6 zvidzidzo zvemaawa e2 zvinopiwa nevanozvipira vanokwanisa kudzidza nzira yekugadzirisa zviri nani marwadzo, kudzivirira kuneta, etc. Arthritis Society inopawo imwe purogiramu, imwe yakasarudzika 2 awa workshop pane kusingaperi kurwadziwa kwekutonga.
Ona chikamu cheMasayiti Anofarira.