Unyango lwasekhaya lwe-9 lokuNyanga iintlungu zezihlunu

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Ubuhlungu bemisipha okanye i-myalgia yingxaki exhaphakileyo ekuye phantse wonke umntu abe nayo ebomini. Ezona zinto zixhaphakileyo zentlungu yemisipha kukuxinezeleka kwezihlunu, ukusebenza komzimba ngokungqongqo, usulelo, njalo njalo kwaye oku kunokubacaphukisa kakhulu kwaye kubangele isithintelo kwimisebenzi yakho yemihla ngemihla. ^[1] . Uxinzelelo, uxinzelelo kunye nomsebenzi ogqithisileyo womzimba zizizathu ezimbalwa eziqhelekileyo zentlungu kwimisipha. Kwaye ukuba kunokwenzeka, iyaqhubeka ixesha elide, emva koko inokuba luphawu lwesilumkiso sengxaki yezempilo.

Kukho amayeza asebenzayo asekhaya okunciphisa iintlungu zemisipha ngokwendalo. Ezi ndlela ezindala zisetyenziswe ngabantu kwihlabathi lonke kwaye zihlala zingqina ukuba zisebenza ngokukuko. Ngapha koko, ezi zikhuselekile ukuzisebenzisa kwaye ngekhe zibangele monakalo kwimpilo yakho, ngokungafaniyo nababulali beentlungu abangaphezu kwekhawuntare ^[Mbini] .

Funda ukuze wazi malunga neendlela zendalo ezinokubonelela ngesiqabu kwangoko kwiintlungu zemisipha.

Unyango lweNdalo lokuNyanga iintlungu zezihlunu

1. Ibhafu yetyuwa ye-Epsom

Isimbiwa esivela ngokwendalo, i-Epsom ityuwa inceda ukunciphisa ukudumba kwezihlunu zemisipha kunye nokuthomalalisa iintlungu zemisipha. Ikwanciphisa iintlungu zemisipha kwimeko engapheliyo njenge-fibromyalgia. Ukuhlamba ukongeza i-1-2 yeekomityi zetyuwa ye-Epsom kwibhafu yobungakanani obuqhelekileyo egcwele amanzi ashushu okanye ashushu kwaye uphumle kuyo imizuzu eli-15 ukuya kwengama-30. Ibhafu iyanceda ekunciphiseni iintlungu kunye necramp, ukhulule umzimba kunye nokunciphisa uxinzelelo ^[3] .

2. I-apile cider viniga

Le yenye yezona ndlela zisebenzayo zokufumana isiqabu esikhawulezileyo kwintlungu yezihlunu. Ungayongeza kwiglasi yamanzi ashushu kwaye uyisele, okanye uyihlikihle kuloo ndawo ngeentlungu. Izinto ezichasayo ezichasayo kunye neentlungu zokuthomalalisa esi sithako sendalo asinakukunika kuphela isiqabu kwiintlungu zemisipha kodwa zikwathintele ukuba zingaphindeki ^[4] .

3. Ingcinezelo ebandayo

Olunye lolona nyango lusemagqabini lokuphelisa iintlungu zemisipha, unyango olubandayo okanye ingqele ebandayo ibandakanya ukufaka umkhenkce okanye ukubanda kwindawo eyenzakeleyo ukufumana isiqabu. Ihlala isetyenziselwa ukunciphisa iintlungu zemisipha ezibangelwa kukonzakala kwezemidlalo. Ukufaka isicelo somkhenkce okanye ukubanda kwindawo eyenzakeleyo kunciphisa ukujikeleza kwegazi lelo candelo kukhokelela ekunciphiseni iintlungu kunye nokudumba. Ikwanciphisa nokuqaqamba kwemisipha kunye nokopha kwangaphakathi okunokulandela uxinzelelo lwemisipha. Imiqulu yomkhenkce, ukuthanjiswa komkhenkce, iipakethe zejel, iipakethe zeekhemikhali ezibandayo, iiprayiza ezipholisayo zezinye zeendlela onokufumana isiqabu kwintlungu yezihlunu ^[5] .

4. Unyango lobushushu

Isetyenziselwa ukunyanga i-sprains, iintlobo, i-spasms ye-muscle kunye nokuqina kwemisipha, unyango lobushushu lubandakanya ukusetyenziswa kweepakethe ezishushu kwindawo echaphazelekayo ^[6] . Thintela unyango lobushushu ekonzakaleni okukhulu njengoko kunokunyusa ukudumba kwaye kubangele ukungonwabi. Ngamanye amaxesha kuyanceda ukukhulula iintlungu zemisipha, kunciphise ukungqubana kwezihlunu kunye nokuhlaziya izihlunu ezixineneyo.

5. Ipepile yeCayenne

Inayo i-capsaicin, ethomalalisa iintlungu ezibangelwa sisifo samathambo, iintlungu ezidibeneyo kunye nezihlunu kunye nokukhathazeka kwezihlunu ngokubanzi. Unokwenza i-paste yakho ngokudibanisa i-1/4 ukuya kwi-1/2 itispuni yepepile ye-cayenne ngekomityi enye yomnquma okanye (eshushu) yeoyile yekhokhonathi. Thambisa irubhi kwindawo echaphazelekayo, kwaye uhlambe izandla zakho emva kokufaka isicelo. Gcina irabha kude kwamehlo akho, impumlo kunye nomlomo njengoko kuya kubangela ukucaphuka ^[7] .

6. Ijusi yetsheri

Inceda ukunciphisa izihlunu ezibuhlungu emva kokusebenza okanye ukuzilolonga ngamandla. Antioxidants ezifumaneka kwiitsheri ezibizwa ngokuba zii anthocyanins kukholelwa ukuba zisebenza ngokunciphisa ukudumba. Zama ukusela i-tart cherry juice kwiintsuku zokuzilolonga ngenxa yeentlungu ezincinci kunye nokuvuvukala ^[8] .

7. Ioli ebalulekileyo

Ukufumana iipropathi ezichaseneyo nokudumba kunye neempawu zokuthomalalisa iintlungu, ukuthambisa ngomzimba ngeoyile ebalulekileyo kusebenza ngokukuko ekupheliseni iintlungu zemisipha. I-massage yonyusa ukujikeleza kwegazi kwezihlunu zinika ubushushu kuyo kwaye iyanceda ekusasazeni i-lactic acid eyakhiweyo ngelixa ioyile iyenza ithambe imisipha kwaye ikhuphe iintlungu. Ivumba leoyile eyimfuneko linceda ekuphumleni okunzulu ukuphilisa kwendalo komzimba. Iioyile ezifana nepine, lavender, ijinja kunye nepermermint zingqina ukuba ziluncedo kakhulu ekunciphiseni iintlungu zemisipha ^[9] .

8. Magnesium

Amanqanaba asezantsi e-magnesium emzimbeni anokukhokelela kubuhlungu obuqhelekileyo bemisipha kunye neekram zesisipha. Thatha isongezelelo semagniziyam. Ungaqala ngokubandakanya ukutya okuphezulu kwimagnesium ekudleni kwakho. Eminye yemithombo yokutya ephezulu yemagniziyam yimilasi, isikwashi kunye nembewu yethanga (i-pepitas), isipinatshi, iswiss chard, umgubo wecocoa, iimbotyi ezimnyama, imbewu yeflakisi, iimbewu zesesame, imbewu yejongilanga, iiamangile kunye neecashews ^[10] .

9. Iingubo zemifuno

Amanye amayeza anezenzo ezichaseneyo nokudumba kunye nokuthomalalisa. Ngelixa i-herbal liniment (isicatshulwa esiqinileyo semifuno esetyenziswe njenge-lotion, i-gel okanye i-balm) inako ukungena esikhumbeni nakwizicubu kwaye incede ekuphiliseni. I-Herb efana noArnica ibisoloko isetyenziswa kwi-sprains kunye nokuqaqamba kwemisipha ngelixa i-herb efana ne-St. John's wort isetyenzisiwe ekuphumleni kwesisu. Uzipho lukaMtyholi yimifuno esebenza njengesixhobo sokubulala iintlungu zendalo kwaye ikhupha iintlungu zemisipha kunye neentlungu ikakhulu kumqolo osezantsi nasentanyeni. I-Lavender kunye neRose Mary baziwa kakhulu ngefuthe labo le-aromatherapy bayathomalalisa xa lisetyenziswa eluswini kwaye bayayekelela ukuxhamla kunye necramp ekufunxweni yimisipha ^{[Shumi elinanye]} .

1. [1]UCailliet, R. (1964). Intambo kunye nentlungu yengalo (iphe. 11-17). IPhiladelphia: FA Davis.
2. [Mbini]IHoffman, T. (2007). Ujinja: iyeza lamandulo kunye neziyobisi zangoku. Ijenali yezonyango yaseHawaii, 66 (12), 326-327.
3. [3]URiley III, J. L., Myers, C. D., Currie, T. P., uSodolophu, O., Harris, R. G., Fisher, J. A., ... kunye noRobinson, M. E. (2007). Ukuziphatha kokukhathalela okunxulunyaniswa neentlungu zesifo se-temporomandibular. Umbhalo weentlungu zomzimba, 21 (3).
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5. [5]I-Kirubakaran, S., kunye ne-Dongre, A. R. (2019). Intlungu engapheliyo yemisculoskeletal phakathi kwabantu abadala emaphandleni eTamil Nadu: Indlela yokufunda exubeneyo. Ijenali yamayeza osapho kunye nokhathalelo lokuqala, 8 (1), 77.
6. [6]UKim, K., Kuang, S., Ingoma, Q., Gavin, T. P., kunye noRoseguini, B. T. (2019). Iziphumo zonyango lobushushu ekuvuseleleni emva kokuzilolonga ebantwini. Ijenali yePhysology eSetyenzisiweyo.
7. [7]I-Ross, S. M. (2019). Amacandelo eMpilo yeNdalo yoKhathalelo lweNtlungu, Icandelo I: Isicwangcisi sePhytomedicine. Ukuziqhelanisa nokonga ngokupheleleyo, 33 (1), 60-65.
8. [8]USarabon, N., Löfler, S., Cvecka, J., Hübl, W., kunye noZampieri, S. (2018). Iziphumo ezibi zoxinzelelo olwahlukileyo lwe-cayenne pepper cataplasm kwimisebenzi yeemvakalelo zemoto kunye namanqanaba e-serum ama-biomarkers ahambelana nokudumba kwizifundo ezisempilweni. Ijenali yaseYurophu yokuguqulela i-myology, 28 (1).
9. [9]IWallace, C. (2018). Isicelo se-Patent yase-US esingu-15 / 637,610.
10. [10]IRazzaque, M. (2018). I-Magnesium: Ngaba sisebenzisa ngokwaneleyo? Izondlo, i-10 (12), i-1863.
11. [Shumi elinanye]UFrugone-Zambra, R., uBrevis, D., uDelgado, uR, uFrugone-Zaror, uC, uGary, uA, uMartololli, uM, ... kunye noManfredini, D. (2018). Iziphumo eziyimfuneko zeoyile (i-ping-on) kwintlungu ye-temporalis yezigulana kwizigulana ezinentloko ebangelwa kukuphazamiseka kwetemporomandibular. Ijenali yaMazwe ngaMazwe yeNzululwazi yezoNyango kunye nokuyilwa kweKlinikhi, 5 (7), 3959-3965.

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