Qhov mob vim mob caj dab cuam tshuam rau ntau tus neeg thoob ntiaj teb. Muaj ob hom kev mob caj dab: mob caj dab rheumatoid thiab osteoarthritis. Osteoarthritis yog qhov tshwm sim ntau tshaj plaws thiab tshwm sim los ntawm kev puas tsuaj ntawm cov pob qij txha, thaum mob caj dab rheumatoid yog kev tiv thaiv kab mob. Txawm hais tias mob caj dab tsis tuaj yeem kho tau, muaj ntau yam uas koj tuaj yeem ua los pab tswj hwm thiab txo qhov mob. Tej zaum koj yuav tsum tau sim qee qhov kev sim, tab sis los ntawm kev sim cov txheej txheem yooj yim, koj tuaj yeem kawm kom tshem tawm qhov mob uas cuam tshuam nrog mob caj dab.
Kauj ruam
Txoj Kev 1 ntawm 3: Txo Qhov Mob Nrog Tshuaj thiab Tshuaj Ntxiv
Kauj Ruam 1. Siv tshuaj loog
Koj tuaj yeem noj tshuaj yuav tom khw, xws li acetaminophen lossis tramadol, los pab daws qhov mob. Cov tshuaj no pab, txawm hais tias lawv tsis txo qhov mob. Qee qhov piv txwv ntawm cov npe nrov yog Tylenol thiab Ultram.
Yog tias qhov mob hnyav, hu rau lub tsev kho mob thiab nug tshuaj kws kho mob, xws li cov tshuaj uas muaj oxycodone lossis hydrocodone. Qee cov tshuaj muaj npe nrov suav nrog Percocet, Oxycontin, thiab Vicodin
Kauj Ruam 2. Sim nonsteroidal anti-inflammatory drugs (NSAIDs)
Txhawm rau kho mob mob caj dab, noj NSAIDs tom khw. Cov tshuaj no, xws li Ibuprofen thiab Naproxen, tuaj yeem siv los daws qhov mob uas qee zaum ua rau mob caj dab, lossis ua haujlwm ntau dhau ua rau cov leeg thiab mob sib koom. Cov tshuaj no tseem txo qhov mob, uas yog ib feem tseem ceeb hauv kev ua rau mob caj dab.
- Tham nrog koj tus kws kho mob yog tias koj noj cov tshuaj no ntau dhau. Tsis txhob ua dhau nws lossis koj yuav muaj teeb meem ntau ntxiv, suav nrog lub raum thiab lub siab puas.
- Sim ua ntau hom ibuprofen, xws li Advil lossis Motrin, thiab naproxen, xws li Aleve.
Kauj Ruam 3. Siv tshuaj pleev qhov muag
Muaj ntau ntau cov tshuaj pleev uas tuaj yeem yuav los pab kho mob caj dab. Cov nplaum no muaj menthol lossis capsaicin, uas, thaum siv rau ntawm daim tawv nqaij hla qhov sib koom ua ke, tuaj yeem daws qhov mob. Ib qho ntxiv, cov cream no tseem tuaj yeem cuam tshuam nrog kev sib kis ntawm qhov mob ntawm cov teeb meem sib koom tes.
- Hauv ntau yam kev tshawb fawb, capsaicin tau pom tias txo qhov mob ntau npaum li 50% tom qab peb lub lis piam ntawm kev siv.
- Koj tseem tuaj yeem yuav NSAIDs hauv daim ntawv nplaum.
- Koj tuaj yeem siv cov tshuaj nplaum no nrog lossis tsis muaj tshuaj hauv qhov ncauj.
Kauj Ruam 4. Nug koj tus kws kho mob txog corticosteroids
Koj tuaj yeem noj cov tshuaj corticosteroids los pab txo qhov mob thiab o uas tshwm sim nrog mob caj dab hnyav. Cov kws kho mob tuaj yeem muab tshuaj txhaj lossis tshuaj. Kev txhaj tshuaj tuaj yeem pab daws sai sai, tab sis tsuas yog yuav tsum tau txhaj ob peb zaug hauv ib xyoos. Qhov no yog vim kev txhaj tshuaj tuaj yeem ua rau cov pob txha thiab cov nqaij puas.
Txhua daim ntawv xaj tshuaj corticosteroids yuav raug saib xyuas los ntawm kws kho mob, vim tias cov tshuaj no tuaj yeem ua rau qee qhov tsis zoo tshwm sim, xws li poob cov vitamin D ua rau txo qis pob txha zoo
Kauj Ruam 5. Kev Siv SAM-e
SAM-e, tseem hu ua S-adenosylmethionine, yog tshuaj tiv thaiv kab mob ntxiv thiab tuaj yeem ua rau cov hlab ntsha pob txha mos. Cov tshuaj ntxiv no tseem cuam tshuam rau kev xa cov neurotransmitters, xws li serotonin, uas pab txo qhov kev nkag siab ntawm qhov mob.
Qee qhov kev tshawb fawb qhia tias SAM-e daws cov tsos mob ntawm kev mob caj dab zoo li NSAIDs, tab sis muaj tsawg dua kev phiv
Kauj Ruam 6. Siv Unsaponifiable (ASU) avocado-soybean
ASU yog ib qho ntxiv uas thaiv cov tshuaj lom hauv lub cev. ASU tseem tiv thaiv kev puas tsuaj rau cov leeg sib koom tes thiab tuaj yeem pab kho cov ntaub so ntswg sib txuas. Cov khoom ntxiv no yog sib xyaw ua ke ntawm 1/3 avocado roj thiab 2/3 roj taum pauv.
Cov tshuaj ntxiv no muaj nyob hauv daim ntawv ntawm cov tshuaj ntsiav tshuaj. Koj yuav tsum noj ib ntsiav tshuaj ntawm nws 300mg txhua hnub
Kauj Ruam 7. Haus cov roj ntses
Ntses roj, tseem hu ua omega 3 fatty acids EPA thiab DHA, yog ib qho ntxiv uas tau kawm ntau yam. Omega 3 pab thaiv cytokines thiab prostaglandins thiab hloov pauv los ntawm lub cev mus rau tshuaj tiv thaiv kab mob.
- Ntses roj kuj tseem pab txo kev sib koom tes thiab ua kom nruj. Hauv kev tshawb fawb, ntses ntses tau pom los txo lossis tso tseg kev siv NSAID.
- Koj tseem tuaj yeem noj omega 6 fatty acids, hu ua gamma linolenic acid (GLA), los pab txo qhov mob hauv pob qij txha.
Txoj Kev 2 ntawm 3: Txo Qhov Mob Los Ntawm Kev Hloov Koj Lub Neej
Kauj Ruam 1. Nkag siab qhov sib txawv ntawm pob txha pob txha thiab mob rheumatoid mob caj dab
Txawm hais tias tus yam ntxwv ntawm ob qhov zoo sib xws, qhov ua rau sib txawv. Yog tias koj muaj mob caj dab rheumatoid, koj lub cev pob qij txha tau tawm tsam los ntawm koj tus kheej lub cev, uas ua rau mob. Hauv osteoarthritis, qhov mob tshwm sim los ntawm kev siv pob qij txha. Hom mob caj dab uas koj muaj tuaj yeem cuam tshuam rau kev kho mob uas tsim nyog tshaj plaws rau koj lub cev.
- Rheumatoid mob caj dab tuaj yeem pib ntawm txhua lub hnub nyoog, thaum pob txha pob txha feem ntau tshwm sim rau cov neeg laus, vim tias tus mob no cuam tshuam nrog kev siv ua ke. Cov tsos mob feem ntau tshwm sim sai dua li maj mam ntau xyoo.
- Lub cim tseem ceeb uas koj muaj mob caj dab rheumatoid thiab tsis yog mob pob txha pob txha yog qhov muaj lwm yam tsos mob, xws li qaug zog thiab ua rau mob ntev.
- Qhov mob uas los ntawm kev mob caj dab rheumatoid cuam tshuam rau ob leeg pob qij txha loj thiab me me, thiab feem ntau tshwm sim ntawm ob sab ntawm lub cev. Qhov mob thaum sawv ntxov tseem yuav ntev tshaj li ib teev. Yog tias koj muaj mob pob txha, koj kuj tseem yuav mob thaum sawv ntxov, tab sis koj tsuas tuaj yeem hnov nws tom qab siv cov pob qij txha mob.
Kauj Ruam 2. Tswj lub cev qhov hnyav
Kev rog dhau tuaj yeem ua lossis nce qhov teeb meem cuam tshuam nrog mob caj dab. Qhov mob no tseem tuaj yeem ua rau mob. Sim hloov maj mam hloov pauv hauv koj lub neej kom poob phaus, xws li qoj ib ce ntau dua thiab noj zaub mov zoo. Tsim cov leeg ncig cov pob qij txha, tab sis tsis txhob cia koj ua rau pob qij txha puas.
- Ua kom pom tseeb ntawm kev ncab thiab tawm dag zog uas yuav maj mam nce koj lub zog. Tsis txhob khiav, dhia, ntaus ntaus pob tesniv, thiab ua kom lub cev muaj zog muaj zog.
- Sim tawm dag zog ib hnub zuj zus. Txoj kev no, koj yuav tsis hnov tawv heev thaum koj sawv ntxov.
- Cov kev hloov pauv hauv lub neej no yuav tsum nyob ruaj khov kom koj tswj hwm koj qhov hnyav nyob rau lub sijhawm. Nws tseem yog ib qho tseem ceeb rau kev txhim kho kev noj qab haus huv tag nrho nrog rau txo kev mob caj dab ntev. Poob qhov hnyav yuav pab nrog kev hloov pauv zuj zus pom nrog kev laus thiab hnav thiab kua muag.
Kauj Ruam 3. Khaws mus
Ntxiv rau kev tawm dag zog, koj yuav tsum tau txav mus los txhua hnub. Koj nyob ntsiag to ntau dua, qhov mob ntau ntxiv koj yuav ntsib tom qab rov qab mus ua haujlwm. Thaum ua haujlwm, sim kom sawv thiab txav tsawg kawg ib teev ib zaug. Tsis tu ncua kho koj qhov chaw zaum, txav koj lub caj dab ntawm ib sab mus rau lwm qhov, hloov txoj haujlwm ntawm koj txhais tes, thiab khoov thiab ncab koj lub plab thaum twg los xij.
Yog tias mob plab hlaub los ntawm mob caj dab yog mob hnyav heev, sim sawv thiab taug kev txhua txhua 30 feeb
Kauj Ruam 4. Ua haujlwm nrog kws kho mob lub cev
Yog tias koj poob qis hauv koj cov pob qij txha, koj tus kws kho mob yuav hais kom mus ntsib kws kho mob lub cev. Nws lossis nws tuaj yeem qhia koj txoj kev tawm dag zog los pab txhawb thiab so koj cov leeg thiab pob qij txha kom koj tsis txhob txhav txhav.
Nws lossis nws kuj tseem tuaj yeem tsim kho tus kheej txoj haujlwm qoj ib ce, nrog kev ntxiv dag zog thiab kev tawm dag zog lub plawv, uas yuav pab nrog mob sib koom ntxiv rau kev tswj kom lub cev muaj zog thiab hnyav
Kauj Ruam 5. Ua yoga
Yoga yog kev sib xyaw ntawm lub cev ua haujlwm, ua pa tob tob, thiab xav txog lub cev. Yoga yuav pab txo qhov mob sib koom thiab txhav, ntxiv rau txhua qhov kev ntxhov siab uas koj tab tom muaj. Xyuas kom tseeb tias koj mloog koj lub cev thiab ua tsuas yog poses uas txhawb kev txav chaw thiab tsis ua mob rau koj cov pob qij txha.
Pib maj mam ntxiv qhov txav mus raws li koj tau siv rau nws
Kauj Ruam 6. Pab txav lub cev
Yog tias koj raug mob hnyav, siv cov cuab yeej los pab txav chaw lossis cov txheej txheem uas tsis ua rau muaj kev ntxhov siab ntau dhau ntawm qhov sib koom tes. Sim siv tus pas nrig thaum twg koj cov pob qij txha mob heev. Ua li no, qee qhov mob hauv qhov sib koom ua ke yuav raug txo kom tsawg. Ib qho ntxiv, qhov o kuj tseem yuav nres thiab koj yuav xis nyob dua.
Koj tseem tuaj yeem sim siv lub rooj tso quav kom siab, lossis chav da dej tshwj xeeb kom txo qhov mob lossis daws qhov nyuaj txav
Kauj Ruam 7. Txo qhov siab ntawm cov pob qij txha
Txhawm rau zam kev ua haujlwm ntau dhau ntawm cov pob qij txha thiab tsim qhov mob ntxiv, kawm kom txo qhov siab. Koom nrog cov khoom tshiab lossis cov dej num hauv koj lub neej txhua hnub los khaws thiab tiv thaiv pob qij txha. Sim siv tus cwj mem ballpoint uas loj dua, kom nws yooj yim tuav thiab siv rau kev sau ntawv. Yuav cov khoom uas loj dua, tuav tau ntev dua yog li koj tsis txhob siv zog ntau dhau los nqa lawv.
- Koj yuav tsum khaws cov khoom siv pob qij txha kom ruaj khov es tsis txhob ua qhov me me. Piv txwv li, thaum nqa lub hnab hnyav, tuav nws nrog koj lub luj tshib sib txuas tsis siv koj lub dab teg lossis ntiv tes.
- Koj tseem tuaj yeem yuav cov yas yas kom yooj yim nqa, siv, thiab ntxuav.
Kauj Ruam 8. Siv cua sov
Thaum raug kev mob caj dab, ib txoj hauv kev zoo tshaj los daws nws yog siv cua sov. Thaum tshav kub kub so cov leeg thiab pab txo qhov mob. Sim siv lub ncoo cua sov, da dej kub lossis da dej, lossis siv cov tshuaj paraffin rau qhov mob.
- Ceev faj kom tsis txhob hlawv. Tsis txhob siv lub ncoo cua sov ntau tshaj 20 feeb ib zaug.
- Kuj siv lub zog txias rau cov leeg. Ua li no, qhov mob nrog mob caj dab yuav raug muab tua.
Kauj Ruam 9. Ua kua Epsom ntsev da dej
Epsom ntsev muaj magnesium sulfate, uas yog cov ntxhia uas tshwm sim ib txwm thiab tau siv ntau xyoo los txo qhov mob. Cov ntsiab lus siab ntawm magnesium pab daws qhov mob pob qij txha yog tias koj tsau nws hauv dej.
- Txhawm rau ua nws, sau lub tais loj nrog dej sov thiab ntxiv khob Empsom ntsev. Tsau qhov mob sib koom hauv lub tais tsawg kawg 15 feeb.
- Yog tias qhov sib koom tsis sib haum yooj yim (xws li lub hauv caug sib koom), sim ntxiv Epsom ntsev rau hauv lub dab dej sov thiab so hauv nws.
Kauj Ruam 10. Tshav ntuj ntau zaus
Es tsis txhob cia siab rau zaub mov rau vitamin D, siv hnub ci. Sim tawm sab nraud thiab da dej yam tsis muaj tshuaj pleev thaiv hnub rau 10-15 feeb, ib zaug txhua ob hnub. Qhov no tuaj yeem pab lub cev nqus tau ntau cov vitamin D nyob rau hauv ib txoj hauv kev, tsis muaj kev pheej hmoo ntawm teeb meem ntawm daim tawv nqaij vim UV tawg los ntawm lub hnub.
Tawm koj txhais tes dawb ntawm cov tshuaj pleev thaiv hnub yog tias koj txhawj xeeb txog tawv nqaij. Qhov tseeb, tsuas yog me ntsis ntawm daim tawv nqaij uas tsis muaj kev tiv thaiv tuaj yeem pab nqus tau ntau cov vitamin D
Kauj Ruam 11. Txiav luam yeeb
Kev haus luam yeeb tsis zoo rau kev noj qab haus huv, tab sis nws kuj tuaj yeem ua rau mob caj dab. Cov luam yeeb muab tshuaj lom uas ua rau muaj kev ntxhov siab ntawm cov nqaij sib txuas hauv lub cev, ua rau koj muaj kev pheej hmoo mob caj dab ntau dua.
Sim ua khoom qab zib, zom cov pos hniav, lossis txiav luam yeeb tag nrho
Txoj Kev 3 ntawm 3: Tiv Thaiv Qhov Mob Nrog Zaub Mov
Kauj Ruam 1. Noj txiv tsawb
Txiv tsawb zoo rau mob caj dab vim lawv tuaj yeem pab tiv thaiv qhov ua rau. Txiv tsawb muaj ntau cov poov tshuaj, uas yog qhov tseem ceeb rau kev tswj hwm cov haujlwm ntawm tes kom raug. Txiv tsawb tseem muaj cov vitamins C, B6, thiab folate, uas muaj txiaj ntsig zoo rau kev txhawb kev tiv thaiv kab mob.
Sim ua khoom txom ncauj rau lawv lossis noj lawv nrog pluas noj
Kauj Ruam 2. Ntxiv turmeric rau zaub mov
Turmeric yog cov txuj lom uas tuaj yeem muab ntxiv rau zaub mov los pab daws kev mob caj dab. Turmeric muaj curcumin, tshuaj uas txo qhov mob sib koom thiab o los ntawm kev thaiv cov cytokines thiab cov enzymes uas ua rau mob.
Muaj ntau yam zaub mov txawv uas koj tuaj yeem ntxiv cov qej rau, suav nrog cov tais diav tseem ceeb rau cov khoom qab zib
Kauj Ruam 3. Siv cov qhiav ntxiv
Hauv kev tshawb fawb tsis ntev los no, qhiav tau pom tias muaj cov tshuaj tiv thaiv zoo ib yam rau ibuprofen, thiab, hauv daim ntawv rho tawm, tuaj yeem ua haujlwm zoo li steroid. Koom nrog cov qhiav rau hauv ntau cov zaub mov txawv, los ntawm nqaij qaib rau khoom qab zib.
Koj tseem tuaj yeem siv cov qhiav los ua tshuaj yej, thiab haus nws rau qhov mob
Kauj Ruam 4. Noj zaub mov uas muaj cov vitamin D
Cov neeg uas mob caj dab yuav tsum tau saib xyuas lawv cov pob txha noj qab haus huv, uas txhais tau tias lawv xav tau cov vitamin D ntau dua. Cov neeg noj tshuaj corticosteroids xav tau nws ntau dua, vim tias hom tshuaj no txo qis cov vitamin D hauv lub cev. Sim noj ntses, tshwj xeeb yog ntses salmon, mackerel, lossis herring. 85 grams ntses muaj cov vitamin D kom tau raws li qhov xav tau txhua hnub.
- Koj tseem tuaj yeem noj cov ntses nyoos, vim nws muaj cov vitamin D ntau dua li cov ntses siav.
- Kuj sim noj cov khoom siv mis uas muaj vitamin D ntau, xws li mis, cheese, thiab yogurt txhua hnub.
Kauj Ruam 5. Haus dej tshuaj yej ntsuab
Tshuaj yej muaj cov tshuaj tua kab mob hu ua epigallocatechin-3-gallate (EGCG). Cov tshuaj no muaj peev xwm thaiv qhov tsim cov tshuaj lwg me me uas ua rau puas tsuaj. Txoj kev no, qhov mob yuav raug txo qis vim tias cov pob qij txha tsis puas heev.
Kev tshawb fawb qhia pom tias 2-3 khob dej tshuaj yej ntsuab ib hnub tuaj yeem muab cov txiaj ntsig zoo tshaj plaws antioxidant
Kauj Ruam 6. Noj zaub mov uas muaj probiotics
Probiotics, tseem hu ua cov kab mob "zoo", tuaj yeem pab kho qhov mob. Hauv txoj kev tshawb fawb tsis ntev los no, cov khoom noj xws li yogurt, uas muaj cov kab mob no, muaj peev xwm txo qis kev mob caj dab. Probiotics kuj tseem tuaj yeem txhim kho kev ua haujlwm ntawm lub cev txav mus los.
Sim noj tsawg kawg ib qho ntawm cov kua mis uas muaj probiotics txhua hnub
Kauj Ruam 7. Noj zaub mov uas muaj leej faj
Lub cev siv cov tshuaj sulfur los ua nws cov txheej txheem kev tshem tawm lub cev, tab sis nws cov ntsiab lus tuaj yeem txo qis thaum koj siv NSAIDs thiab lwm yam tshuaj kho mob. Txhawm rau rov ua nws cov khoom siv, haus cov zaub mov nplua nuj nyob hauv leej faj thiab muaj qee qhov hnov qab, xws li qej thiab dos.
Koj tseem tuaj yeem noj cov zaub uas muaj cov leej faj, xws li zaub paj zaub, zaub paj zaub, zaub qhwv, thiab zaub Brussels
Kauj Ruam 8. Ua kom koj noj cov zaub mov uas muaj magnesium ntau ntxiv
Magnesium so cov leeg thiab cov hlab ntsha kawg, thiab daws qhov mob. Magnesium kuj pab cov pob txha tsim cov zaub mov. Sim noj cov zaub mov uas muaj magnesium ntau, xws li zaub nplooj ntsuab thiab txiv ntseej.
Koj tseem tuaj yeem noj tshuaj ntxiv, tab sis cov zaub mov zoo tuaj yeem ua tiav los ntawm lub cev
Kauj Ruam 9. Noj cov qos yaj ywm ntau dua
Qos yaj ywm qab zib yog cov tshuaj zoo rau cov neeg mob caj dab. Qos yaj ywm qab zib yog nplua nuj nyob hauv beta carotene, vitamins A thiab C, cov zaub mov, anthocyanins thiab fiber ntau biodegradable. Tag nrho cov khoom xyaw no pab daws qhov mob, o, thiab txhawb kev noj qab haus huv.
