Boikoetliso bo Molemohali Bakeng sa Ramatiki Bohloko bo Khutlelang

Litaba

• Mekhoa e metle ea ho ikoetlisa ea ramatiki
• Sebetsa boemo ba hau
• Lehlakore lea otloloha
• "W" e otlolla
• Tsamaea bohloko ba morao
• Tai chi sebakeng sa yoga
• Fetola mesebetsi ea lapeng ho ikoetlisa
• Boikoetliso bakeng sa mokokotlo o phetseng hantle

Mekhoa e metle ea ho ikoetlisa ea ramatiki

Ramatiki e ka utloa eka ke bohloko ba 'nete mokokotlong. Ebile, mokokotlo ke mohloli o tloaelehileng oa bohloko har'a batho bohle.

Ho fapana le bohloko bo bohloko ba morao, kapa ba nakoana, ramatiki e ka bolela ho se phele hantle nako e telele.

Matšoao a ka tsamaeang le bohloko ba morao a kenyelletsa:

• rashes
• ho ruruha
• ho hlohlona

Matšoao a hau a ka ba matla hoo u sa utloeng eka o ka tsamaea. Empa ka tumello ea ngaka ea hau, u ka fumana hore boikoetliso e ka ba e 'ngoe ea litsela tse molemohali tsa ho kokobetsa bohloko ba mokokotlo oa ramatiki.

Sebetsa boemo ba hau

Ha bohloko ba ramatiki bo u hlasela, ho ka etsahala hore u phomole manonyeletso a hao a bohloko, le a manganga. Empa hobane feela u phomotse ha ho bolele hore u ka se khone ho ntlafatsa bohloko ba morao ka nako e le ngoe.

Nako le nako ha u lula kapa u ema, etsa bonnete ba hore u ikoetlisa hantle. Sena ha se thuse feela ho hokahanya mokokotlo oa hau, hape se ka fokotsa bohloko ba manonyeletso.

Boemo bo botle ba mmele bo beha khatello e tlase manonyellong, ka hona e fokotsa ho tsofala.

Ha ho tluoa boemong bo botle ba 'mele, ipolelle, "Nahana moqhaka oa hlooho ea hau o phahamiselitsoe holimo hore o phahamise mokokotlo oa hau."

Rōlela mahetla a hao holimo, morao le tlase makhetlo a 'maloa. Ebe u ba phutholla ka matsoho a hau mahlakoreng a hau.

Lehlakore lea otloloha

Matšoao a morao a thusa ho sireletsa mokokotlo oa hau. Ho bohlokoa ho sebetsa mesifa ena ka boikoetliso bo bobebe ba matla a ho ikoetlisa ho e boloka e le matla.

Lehlakoreng le bonolo le otlolohileng ka litekanyo tse bobebe le lebisa mesifa ea hau ea morao ntle le ho beha khatello e ngata manonyellong a thata.

E eme sebakeng, tšoara boima bo le bong ka nako ha u ntse u fihla lethekeng la hao ho theosa le lehlakore la 'mele oa hau. Otlolla hohle kamoo o ka khonang ntle le bohloko. Ebe butle-butle phahamisa boima.

Etsa boikoetliso bona makhetlo a 10 ka lehlakoreng le leng.

U ka etsa boikoetliso bona ntle le litekanyo.

"W" e otlolla

Ho otlolla "W" ke boikoetliso bo bonolo ba ramatiki.

Taba ea mantlha, beha matsoho mahlakoreng a hau ka liluma le liatla li shebile kantle. Litseko tsa hau li lokela ho etsa "W" ho fihla thekeng.

Ebe u suthisa litsoe ka bonolo hofihlela u utloa mahetla a hao a mahetla a pepeta hammoho.

Arthritis Foundation e khothaletsa ho ts'oara boemo bona ka makhetlo a mararo pele e lokolloa le ho phetoa.

Hopola ho boloka boemo bo botle ba 'mele e le hore u rue molemo o fetisisang.

Tsamaea bohloko ba morao

Leha o ikoetlisa ka hohle, ho tsamaea e ntse e le mokhoa oa ho ikoetlisa o lekiloeng le oa 'nete. Ha e na tšusumetso e tlase feela bakeng sa manonyeletso a bohloko, hape e fana ka melemo ea pelo.

Ha u nahana ka bohloko ba morao ba ramatiki, latela melao e bonolo ho fumana molemo oa ho tsamaea:

• Apara lieta tse tsamaeang hantle.
• Tsamaea habobebe ka maoto ntle le ho thula fatše.
• Qoba marako le libaka tse ling tse thata, ha ho khonahala.
• Itloaetse ho ema hantle 'me u eme u le molelele ha u ntse u tsamaea.

Tai chi sebakeng sa yoga

Mesebetsi e meng e kang yoga e tsejoa e le ho matlafatsa le ho tenyetseha. Empa tai chi e kanna ea ba bet e betere bakeng sa ho fokotsa bohloko ba ramatiki ea morao.

Tai chi e simolohile e le mokhoa oa ho loana, empa e fetohile bonolo, e tsamaeang butle. Tse ngata li beha li sebetsa ho tloha thekeng, e leng ho matlafatsang mokokotlo oa mokokotlo.

Ho fapana le yoga, tai e beha khatello e nyane manonyellong mme e thusa ho ntlafatsa botsitso. Haeba u sa tsoa qala ho tai chi, nahana ka ho ingolisa sehlopheng. Boikoetliso bo ka fetoloa bakeng sa bohloko bo boholo ba mokokotlo oa ramatiki.

Fetola mesebetsi ea lapeng ho ikoetlisa

Haeba u haelloa ke moo u ka sebeletsang teng, se ke oa sheba ntlo ea hau feela. Mesebetsi e ka fetoha menyetla ea ho ikoetlisa ka ramatiki.

Senotlolo ke ho kopanya mesifa ea hau ea mantlha. Etsa hore mokokotlo oa hao o otlolohe 'me ka bonolo u thethe mesifa ea hao ea mpa hore u tsebe ho tsamaea hantle.

Koba ka maoto eseng ka mokokotlo ha u ntse u tiisa mpa ho sireletsa mesifa ea hau ea morao.

U ka sebelisa mokhoa ona nakong ea mesebetsi e fapaneng, ho kenyelletsa:

• ho hlatsoa liaparo
• ho hlatsoa lijana
• ho hloekisa

Boikoetliso bakeng sa mokokotlo o phetseng hantle

Ramatiki e ka etsa hore ho phela hantle 'meleng ho bonahale e le phephetso, ho etsa hore batho ba bangata ba tele ho ikoetlisa' me qetellong ba be boima.

Empa boima bo feteletseng bo beha khatello e matla le ho feta manonyellong a seng a ntse a le bohloko. Ho ikoetlisa ho ka u thusa ho theola boima ba 'mele ha o ntse o matlafatsa mesifa ho sireletsa le ho imolla mokokotlo oa hao o opang.

Ntho ea bohlokoa ke ho qala butle. Ikemisetsa metsotso e seng mekae ka letsatsi mme u eketse nako ha u ntse u matlafala.

Le ka mohla u se ke ua tela kemisong ea ho ikoetlisa. Mokokotlo oa hau le bophelo ba hau ka kakaretso bo its'etleha ho eona.