Kugara Yemagariro nePsoriatic Arthritis: Gumi Zviito Zvekuedza

Zvemukati

• 1. Book makirabhu
• 2. Mafirimu
• 3. Anofamba pamhenderekedzo yegungwa
• 4. Maekisesaizi emumvura
• 5. Mitambo yebhodhi
• 6. Nyoro yoga
• 7. Kuzvipira
• 8. Tasva bhasikoro rako
• 9. Tsvaga musangano wepanzvimbo
• Joinha nharaunda yepamhepo
• Tora woenda nazvo

Mhedziso

Psoriatic arthritis (PsA) inogona kukanganisa hupenyu hwako, asi kune nzira dzekukunda matambudziko ayo. Iwe ungangove uchiri kuda kudzivirira zviitiko zvinogona kutsamwisa majoini ako kana kukonzeresa kupenga, asi kuchine zvakawanda zvinhu zvaunogona kuyedza. Paunenge uine PsA, zvese kurovedza muviri uye kushamwaridzana zviitiko zvakakosha kune hwako hwepanyama uye hwepamoyo kugadzikana.

Heano zviito gumi zvaunogona kutora zvakachengeteka kutora muPAA.

1. Book makirabhu

Kana iwe uchida kuverenga, kirabhu yebhuku ndiyo nzira yakanakisa yekugadzirisa zvinyorwa zvako uchigara pasocial. Iwe unogona kuronga yako kirabhu kirabhu chero nzira iwe yaungade.

Semuenzaniso, mavhiki mashoma ega ega iwe unogona kushandura iyo genre. Kana, iwe unogona kuuya nerondedzero yemabhuku uye kuti munhu wese atore vhoti pabhuku raunofanira kuverenga rinotevera. Sangana nekirabhu yako yebhuku kuti ukurukure bhuku iri uye upfuure nekudya kunonaka.

2. Mafirimu

Wese munhu anoda bhaisikopo rakanaka. Unogona kutarisa mafirimu kuimba yemitambo kana mukunyaradza kweimba yako wega. Kuona zvinyorwa zvinokurudzira kufunga neshamwari shoma zvakare inzira huru yekupa varaidzo uye kumutsa nhaurirano ine musoro.

3. Anofamba pamhenderekedzo yegungwa

Kufambisa kunogona kubatsira zviratidzo zvako. Iko kiyi ndeye kunamatira kune yakaderera-inokanganisa kurovedza iyo iri nyore pane ako majoini asi uchiri kuita kuti muviri wako ufambe. Kuiswa kwezuva panguva yemabasa ekunze kunogona kuwedzera kugadzirwa kwevhitamini D, izvo zvinogona kubatsira psoriasis. Ive neshuwa yekutarisa nguva yako muzuva uye shandisa sunscreen pazvinenge zvichidikanwa.

Kufamba pamhenderekedzo ndiyo nzira yakakwana yekuwana mweya mutsva panze uchirovedza muviri munzvimbo inodzikamisa. Tora mabreak paunenge uchida. Nakidzwa nekuvira kwezuva neshamwari kune yakakura yekudyidzana chiitiko.

4. Maekisesaizi emumvura

Kushambira uye kurovedza mumvura kunogona kusimbisa musana wako, mapendekete, uye chiuno. Uyezve, aya maekisesaizi akanaka emoyo mashandiro ari nyore pazvibatanidzwa.

Kungofamba mumvura kunoisa zvishoma kune kusagadzikana pamuviri wako, uye iwe unogona kuzviita neshamwari kana kutora kirasi kunzvimbo yako yekurovedza muviri. Ive neshuwa yekuyedza kana mvura yakasvinwa ichinetsa ganda rako kana iwe uine psoriasis flare-up.

5. Mitambo yebhodhi

Yevhiki bhodhi mutambo mutambo husiku inzira yakanaka yekupokana nepfungwa dzako uye kushandisa nguva neshamwari dzako. Kune mitambo isingaverengeke yekusarudza kubva.

Pamusoro pekuziva uye ndangariro mabhenefiti, kugovana kuseka uye kunakidzwa nevamwe kunogona kukurudzira kunzwira tsitsi uye tsitsi uye nekupa kukurudzira kune hutano hwako hwepfungwa.

6. Nyoro yoga

Tora kirasi yeyoga neshamwari kana maviri kuti unetseke uye ufambe. Yoga zvakare iri nzira huru yekuvaka kuchinjika uye simba. Sarudza yakapfava iyo yoga kirasi yakanangana nekufema uye nyore maitiro, uye usazvimanikidze zvakanyanya.

Kana iwe uchinzwa kugadzikana, udza murayiridzi pamberi penguva kuti iwe une mamiriro anokanganisa majoini ako uye iwe ungasarudze yakaderera-kukanganisa maitiro.

7. Kuzvipira

Kuzvipira inzira inoshamisa yekubuda mumba, kuita chimwe chinhu chakanaka, uye kuita shamwari nyowani. Kune nzvimbo zhinji munharaunda yako yemunharaunda maunogona kuzvipira, kusanganisira mabhengi ezvikafu, makicheni esobho, uye dzimba dzekugara dzemhuka.

Iwe unogona zvakare kusarudza kuzvipira kuNational Psoriasis Foundation (NPF) kufambisa basa ravo rekutsvaga mushonga. Funga kubatsira nezviitiko zvemuno zveNPF, senge kufamba uye kumhanya, izvo zvinowana mari yekutsvagisa tsvagiridzo. Kana, iwe unogona kuve chipangamazano wevamwe nePSA, uye uvabatsire kubata mamiriro avo nekugovana ruzivo rwako.

Kana iwe uri kutsvaga kunyangwe kubatanidzwa, iwe unogona kuve mumiriri wenharaunda yezvirwere zveporioriatic. Vaya vanozvipira vanoshanda sehukama pakati pevaongorori, NPF, pamwe nenharaunda.

8. Tasva bhasikoro rako

Kuchovha bhasikoro rako kuita kwakaderera-kukanganisa kurovedza muviri zvakare zvakareruka pamajoini. Muchokwadi, kuchovha bhasikoro tendera majoini ako kuti afambe kuburikidza neiyo yakazara renji yekufamba. Izvi zvinoburitsa yakawanda synovial fluid inozodza majoini ako, saka unofamba zvinyore zuva rese.

Sarudza migwagwa yakati sandara kana migwagwa uye tora shamwari yemasikati yekutasva nyore.

9. Tsvaga musangano wepanzvimbo

Tsvaga musangano wekumusha unokubatanidza iwe kune vanhu vanogovana zvido zvakafanana uye kusakwana kwemuviri. Iwe unogona kuronga zviitiko zvinonakidza zvinowanikwa kune wese munhu. Mimwe mienzaniso inosanganisira hunyanzvi nehunyanzvi, kuona mutambo we baseball pamwe chete, kuenda kunokwikwidza kwenguva pfupi, kana kutamba mutambo wekadhi.

Tarisa mawebhusaiti senge Meetup.com kana masocial media saiti seFacebook kuti ubatanidze nekukura hushamwari nemumwe munhu akabatwa nePsA.

Joinha nharaunda yepamhepo

Kwemazuva apo iwe wakangoneta zvakanyanya kuti usabude mumba, unogona kuramba uchigara nevanhu nekujoinha nharaunda yepamhepo. Iyo yepasirese yepasirose nharaunda inotsigira nharaunda yevanhu vanokanganiswa ne psoriasis uye PsA ndiTalkPsoriasis.org, iyo inotsigirwa neNPF.

Tora woenda nazvo

PsA inogona kazhinji kukuita iwe unzwe senge iwe haugone kutora chikamu mune chero zviitiko zvehukama. Asi kuchine zvakawanda zvekuvaraidza uye zviitiko zvaunogona kusarudza kubva. Iwe ungatofanira kushandura mashoma kuitira kuti uise kudzvinyirira kushoma pane ako majoini, asi iwe unogona achiri kufara pamwe neshamwari dzako uye kurarama hupenyu hunofadza uye hune hutano.