Kāohi ʻana i ka wīwī: He aha kāu e hiki ai ke hana?

Anter

• ʻAi iʻa
• Kaohi i kou kaumaha
• Hoʻoikaika kino
• Pale ʻeha
• Palekana i kou mau ami
• E ʻike i kāu kauka

Pehea e hōʻalo ai i nā hui ʻākā

ʻAʻole hiki iā ʻoe ke pale mau i ka maʻi kō. ʻO kekahi mau kumu, e like me ka hoʻonui ʻana i ka makahiki, ka mōʻaukala ʻohana, a me ka wahine (ʻo ka nui o nā ʻano o ka maʻi kōwī e ʻike pinepine ʻia i nā wahine), ʻaʻohe o kāu kaohi

Aia ma mua o 100 mau ʻano like ʻole o ka rumitis. ʻO nā ʻano nui ʻekolu he osteoarthritis (OA), rheumatoid arthritis (RA), a me psoriatic arthritis (PsA). Hoʻolālā kēlā me kēia ʻano ʻokoʻa, akā ʻeha nā mea āpau a hiki ke alakaʻi i ka nalowale o ka hana a me ka deformity.

Aia kekahi mau ʻano olakino hiki iā ʻoe ke hoʻomaʻamaʻa e hōʻemi i kou makaʻu i ka hoʻomohala ʻana i nā hono ʻeha ke ʻelemakule ʻoe. ʻO ka hapa nui o kēia mau hana - e like me ka hoʻoikaika kino ʻana a me ka ʻai ʻana i ka papaʻai olakino - pale i nā maʻi ʻē aʻe pū kekahi.

ʻAi iʻa

Loaʻa kekahi iʻa i loko o ka omega-3 fatty acid, kahi momona polyunsaturated momona. He nui nā pono olakino o ka Omega-3, a hiki iā lākou ke hōʻemi i ka mumū i loko o ke kino.

Ua ʻike ʻia kahi noiʻi ma Annals of the Rheumatic Diseases ʻo ka wahine e ʻai mau i ka iʻa i ka manawa haʻahaʻa no ka rheumatoid arthritis. Paipai ke Keʻena ʻAmelika Hui Pū ʻIa (USDA) i ka ʻai ʻana i ka iʻa kiʻekiʻe ma omega-3 - e like me ka salmon, trout, mackerel, a me sardine - ʻelua manawa i ka pule. ʻO ka iʻa i hopu ʻia i ka nahelehele e ʻōlelo pinepine ʻia ma luna o nā iʻa i mahi ʻia.

Kaohi i kou kaumaha

Kākoʻo kou mau kuli i ke kaupaona o kou kino. Hiki i ka keu keu a ka momona paha ke kau i ka maoli ma luna o lākou. Inā he 10 wale nō mau paona o ke kaupaona, ʻo ka ikaika ma kou kuli ke lawe ʻoe i kēlā me kēia ʻanuʻu e 30 a 60 mau paona, e like me kā Johns Hopkins.

ʻO nā wahine kaupaona ka ʻaneʻane ʻehā mau manawa e loaʻa ka osteoarthritis kuli ma mua o nā wahine o ke kaupaona olakino. Hiki i ka papaʻai a me ka hoʻoikaika kino ke kōkua i ka lawe i kou kaupaona i kahi pae olakino.

Hoʻoikaika kino

Lawe wale ka hoʻoikaika ʻana i ke koʻikoʻi o ka nui o ke kaupauna ma waho o kou mau ami, akā hoʻoikaika pū kekahi i nā mākala a puni nā hono. Mālama kēia iā lākou a hiki iā ia ke pale iā lākou mai ka lole a me ka waimaka i hoʻohui ʻia.

I mea e hoʻonui ai i nā pono o kāu polokalamu hoʻoikaika kino, nā hana aerobic e like me ka hele wāwae ʻana a ʻauʻau paha me nā hoʻoikaika hoʻoikaika. Eia kekahi, e hoʻohui i kahi kīʻaha e mālama i kou loli a me ka pae o ka neʻe.

Pale ʻeha

Ma hope o ka manawa, hiki i kou mau ami ke hoʻomaka e mae. Akā ke ʻeha ʻoe i kou mau ami - no ka laʻana, ke pāʻani ʻana i nā haʻuki a i ʻole ma muli o kahi ulia - hiki iā ʻoe ke hōʻino i ka cartilage a e hoʻopau koke ia i ka lole.

I mea e hōʻeha ʻole ai, e hoʻohana mau i nā pono palekana pono i ka pāʻani ʻana i nā haʻuki, a aʻo i nā hana hoʻoikaika kino.

Palekana i kou mau ami

Ke hoʻohana nei i nā ʻenehana kūpono ke noho, hana, a hāpai i hiki ke kōkua i ka pale ʻana i nā hono mai nā ʻano maʻamau o kēlā me kēia lā. ʻO kahi laʻana, hāpai me kou mau kuli a me kou pūhaka - ʻaʻole kou kua - ke ʻohi ʻana i nā mea.

Lawe i nā mea kokoke i kou kino i kau ʻole i ke kanana ma kou mau lima. Inā pono ʻoe e noho no ka manawa lōʻihi ma ka hana, e hōʻoia e kākoʻo maikaʻi ʻia kou kua, nā wāwae, a me nā lima.

E ʻike i kāu kauka

Inā hoʻomaka ʻoe e hoʻomohala i ka maʻi kō, e ʻike i kāu kauka a i ʻole ka rheumatologist. ʻO ka hōʻino ʻia mai ka maʻi o ka maʻi maʻamau ka holomua, ʻo ia hoʻi ka lōʻihi o kou kali ʻana e ʻimi i ka lāʻau, ʻoi aku ka luku i ka hui.

Hiki paha i kāu kauka ke ʻōlelo i nā lāʻau lapaʻau a i ʻole nā ​​hana nohona e hiki ai ke hoʻolohi i ka holomua o kāu arthritis a mālama i kāu neʻe.