Kurarama Zvakanaka neAnkylosing Spondylitis: Zvangu Zvandinoda Zvishandiso nemidziyo

Zvemukati

• 1. Kutepfenyurwa kwepamusoro kwekurwadziwa
• 2. Mutsamiro wekufamba
• 3. Tsvimbo yekubata
• 4. Epsom munyu
• 5. Dhesiki rakamira
• 6. Gumbeze remagetsi
• 7. Magirazi ezuva
• 8. Podcasts uye audiobooks
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Ndanga ndine ankylosing spondylitis (AS) kweanoda kusvika makore gumi. Ini ndasangana nezviratidzo senge chisingaperi kurwadziwa musana, kushomeka kwekufamba, kuneta zvakanyanya, gastrointestinal (GI) nyaya, kuzvimba kweziso, uye kurwadziwa kwemajoini. Handina kugamuchira kuongororwa zviri pamutemo kusvikira mushure memakore mashoma ekurarama nezviratidzo zvisina kugadzikana izvi.

AS mamiriro asingafungidzirwe. Handimbozive kuti ndichanzwa sei kubva kune rimwe zuva kuenda kune rinotevera. Uku kusava nechokwadi kunogona kushungurudza, asi pamusoro pemakore, ndakadzidza nzira dzekubatsira kubata zviratidzo zvangu.

Izvo zvakakosha kuti uzive kuti izvo zvinoshanda kune mumwe munhu zvinogona kusashandira mumwe. Izvo zvinoenda kune zvese - kubva kumishonga kuenda kune dzimwe nzira dzokurapa.

AS inobata munhu wese zvakasiyana. Misiyano yakaita seyako gwara remitezo, nzvimbo yekurarama, kudya, uye kushushikana mazinga zvese zvinoita kuti AS inokanganisa sei muviri wako.

Usatombo kunetseka kana mushonga unoshandira shamwari yako neAS haubatsire nezviratidzo zvako. Zvinogona kungoitika kuti iwe unoda mumwe mushonga. Ungangoda kuita imwe kuyedza uye kukanganisa kuti utore yako yakakwana yekurapa chirongwa.

Kwandiri, chinonyanya kushanda kurara zvakanaka husiku, kudya kwakachena, kushanda kunze, uye kuchengetedza kushushikana kwangu mumatambudziko. Uye, anotevera masere maturusi uye zvishandiso zvinobatsirawo kuita nyika yemusiyano.

1. Kutepfenyurwa kwepamusoro kwekurwadziwa

Kubva pamagells kusvika pazvimedu, handikwanise kurega kupenga nezve izvi zvinhu.

Kwemakore, pakave nehusiku hwakawanda hwokurara. Ini ndinowana kurwadziwa kwakawanda muzasi kwangu musana, chiuno, uye mutsipa. Kuisa over-the-counter (OTC) marwadzo ekudzora senge Biofreeze kunondibatsira kurara nekundivhiringidza kubva pakurwadziwa uye kuomarara.

Zvakare, sezvo ndichigara muNYC, ndinogara ndiri mubhazi kana pevhu. Ini ndinounza diki chubhu yeTiger Balm kana mashoma lidocaine mitsetse neni pese pandinofamba. Zvinondibatsira kuti ndinzwe kusununguka panguva yekufamba kwangu kuti ndizive kuti ndine chimwe chinhu neni kana paine kuputika.

2. Mutsamiro wekufamba

Hapana chinhu chakafanana nekuva pakati pekuomarara, kunorwadza kweAS flare-up iwe uri mubhangi rakazara kana kukwira ndege. Seyero yekudzivirira, ini nguva dzose ndaipfeka mamwe madhidhiini e lidocaine ndisati ndaenda

Imwe yandinoda yekufambisa kubira kwangu ndeye kuunza U-yakaumbwa yekufambisa mutsago neni parwendo rurefu. Ndakaona kuti yakanaka piro yekufambisa inozadza mutsipa wako zvakanaka uye ikubatsire kurara.

3. Tsvimbo yekubata

Paunonzwa kuomarara, kunhonga zvinhu kubva pasi kunogona kuve kunonetsa. Pamwe mabvi ako akavharika, kana kuti haugone kukotamisa musana wako kuti ubate zvaunoda. Ini kashoma ndoda kushandisa kubata, asi inogona kuuya inobatsira pandinoda kutora chimwe chinhu pasi.

Kuchengeta tambo yakatenderedza padhuze kunogona kukubatsira iwe kuti uwane zvinhu izvo zvingori kunze kwekusvika paruoko. Nenzira iyo, hautombofaniri kumira kubva pachigaro chako!

4. Epsom munyu

Ndine bhegi reravender Epsom munyu kumba nguva dzose. Kunyura muEpsom bhati yemunyu kwemaminitsi gumi kusvika gumi nemaviri kunogona kupa vazhinji vanonzwa-zvakanaka mabhenefiti. Semuenzaniso, inogona kudzora kuzvimba uye kubvisa tsandanyama aches uye tension.

Ini ndinoda kushandisa lavender munyu nekuti maruva hwema unogadzira spa-senge mhepo. Inonyaradza uye yakanyarara.

Ramba uchifunga kuti munhu wese akasiyana, uye iwe ungasazowana iwo mabhenefiti akafanana.

5. Dhesiki rakamira

Pandaive nebasa repahofisi, ndakakumbira dhesiki rakamira. Ndakaudza maneja wangu nezve yangu AS uye ndikatsanangura chikonzero nei ndaifanira kuve neinogadziriswa tafura. Kana ndikagara zuva rose, ndinonzwa ndakaomarara.

Kugara kunogona kuve muvengi wevanhu vane AS. Kuva nedhesiki rakamira kunondipa kuwedzera kufamba uye kuchinjika. Ini ndinogona kuchengeta mutsipa wangu wakatwasuka panzvimbo pechakakiiwa, pasi pasi. Kugona kugara kana kumira padhesiki rangu kwakandibvumidza kunakirwa nemazuva mazhinji asina marwadzo ndiri pabasa irori.

6. Gumbeze remagetsi

Kupisa kunobatsira kudzikamisa marwadzo anopenya uye kuomarara kweAS. Gumbeze remagetsi chishandiso chikuru nekuti rinofukidza muviri wako wese uye rinozorodza zvikuru.

Zvakare, kuisa bhodhoro remvura inopisa pamusoro pezasi kwako kumashure kunogona kuita zvishamiso kune chero kurwadziwa kwenzvimbo kana kuomarara. Dzimwe nguva ndinouya nehombodo yemvura inopisa neni parwendo, pamusoro pepiro yangu yekufambisa.

7. Magirazi ezuva

Munguva yangu yekutanga AS mazuva, ndakagadzira chisingaperi anterior uveitis (kuzvimba kweiyo uvea). Ichi chinetso chakajairika cheAS. Izvo zvinokonzeresa kurwadziwa kunotyisa, kutsvuka, kuzvimba, kupusa kwekunzwa, uye mafloats mune kwako kuona. Inogona zvakare kukanganisa maonero ako. Kana iwe ukasatsvaga kurapwa nekukasira, zvinogona kuve nemhedzisiro-refu mhedzisiro pakukwanisa kwako kuona.

Kunzwisisa kwechiedza kwaive kwakanyanya chikamu chakaipisisa cheve uveitis kwandiri. Ndakatanga kupfeka magirazi akapendwa ayo akagadzirirwa vanhu vane chiedza chekunzwa. Zvakare, vhiza inogona kubatsira kukudzivirira kubva kuchiedza chezuva kana iwe uri panze.

8. Podcasts uye audiobooks

Kuteerera podcast kana audiobook ndiyo nzira huru yekudzidza nezvekuzvitarisira. Inogona zvakare kuve yakanaka yekukanganisa. Kana ndanyatsopererwa, ndinofarira kuisa podcast ndomboita zvishoma, zvinyoro zvinotambanuka.

Kungoti chiito chakareruka chekuteerera chinogona kundibatsira kunyanyisa kushushikana (kuwanda kwesimba rako kunogona kuita chaiko pazviratidzo zveAS). Kune akawanda ma podcast nezve AS kune vanhu vanoda kudzidza zvakawanda nezve chirwere. Ingo nyora "ankylosing spondylitis" mune yako podcast app yekutsvaga bar uye tune mukati!

Tora woenda nazvo

Kune akawanda anobatsira maturusi nemidziyo inowanikwa kune vanhu vane AS. Sezvo mamiriro acho achibata munhu wese zvakasiyana, zvakakosha kuti uwane zvinoshanda kwauri.

Iyo Spondylitis Association yeAmerica (SAA) chishandiso chakanakira chero munhu anotarisa kuti awane rumwe ruzivo nezve chirwere kana kupi kwaanowana rutsigiro.

Hazvina mhosva kuti yako AS nyaya ndeipi, iwe unokodzera hupenyu hunofadza, husina kurwadziwa. Kuva nemidziyo mishoma inobatsira kutenderedza kunogona kuita kuti mabasa ezuva nezuva ave nyore kuita. Kwandiri, maturusi ari pamusoro anoita musiyano wese mumanzwiro andiri kuita uye anonyatsondibatsira kubata mamiriro angu.

Lisa Marie Basile nyanduri, munyori we “Chiedza Chemagetsi cheRima Nguva, ”Uye mupepeti wekutanga we Luna Luna Magazini. Anonyora nezve hutano, kupora kwekutambudzika, kusuruvara, chirwere chisingaperi, uye kurarama nechinangwa. Basa rake rinogona kuwanikwa muThe New York Times uye Sabat Magazine, pamwe neNarratively, Healthline, nezvimwe. Tsvaga iye pa lisamariebasile.com, naizvozvowo Instagram uye Twitter.