by UGqr Alex Jimenez | Ukulala Ucoceko
For individuals with back pain, can sleeping with a pillow between or under their knees help bring relief during sleep?
Sleep With A Pillow Between The Legs
Healthcare providers may recommend that individuals with back pain due to pregnancy or conditions like a herniated disc and sciatica sleep with a pillow between their legs. Sleeping with a pillow between the legs may help relieve back and hip pain, as the position helps maintain pelvis and spinal alignment. Proper spinal alignment can help relieve back stress and pain.
Izinzuzo
Some potential benefits of sleeping with a pillow between the knees.
Reduce Back and Hip Pain
When sleeping on the side, the spine, shoulders, and hips may twist to maintain the position because the center of gravity is elevated, causing instability. (Gustavo Desouzart et al., 2015 ) Placing a pillow between the knees may help maintain stability and reduce back and hip pain. (Gustavo Desouzart et al., 2015 ) The pillow neutralizes the position of the pelvis by slightly elevating the leg on top. This decreases the pressure on the lower back and hip joints, which may help reduce pain and allow for improved sleep.
Reduce Sciatica Symptoms
Sciatica nerve pain travels from the lower back down one leg due to a compressed spinal nerve root in the lower back. (IAkhademi yaseMelika yooGqirha bamathambo, ngo-2021 ) Sleeping with a pillow between the knees may help reduce symptoms and sensations. A pillow between the legs can help prevent twisting the back, rotating the spine, or tilting the pelvis during sleep.
Reduce Herniated Disc Symptoms
A herniated disc can pressure the spinal nerves, leading to pain and numbness. (Penn Medicine. 2024 ) Sleeping on the side can worsen herniated disc pain; however, placing a pillow between the knees keeps the pelvis in neutral alignment and prevents spinal rotation. Sleeping on the back with a pillow under the knees can also help reduce pressure on the disc. (University of Central Florida. N.D. )
Phucula indlela ohamba ngayo
Maintaining healthy posture while sitting or standing is important to neuromusculoskeletal health and injury prevention. Proper alignment during sleep can help improve posture (Doug Cary et al., 2021 ). According to one study, individuals spend more than half of their time sleeping in a side-lying posture. (Eivind Schjelderup Skarpsno et al., 2017 ) Sleeping on the side with the top leg frequently falls forward, bringing the pelvis into a forward tilt that places added pressure on the hips and spine connective tissues. This position disrupts the body’s natural alignment. (Doug Cary et al., 2021 ) Placing a pillow between the knees improves sleeping posture by lifting the top leg and prevents forward shifting. (University of Rochester Medical Center. 2024 )
Ukukhulelwa
Pregnancy pain in the back and pelvic girdle is due to: (Danielle Casagrande et al., 2015 )
Increased weight leads to increased pressure on joints.
Significant change in the center of gravity.
Hormonal changes make connective tissues more lax.
Pregnant women with hip or back pain are often recommended to sleep with a pillow between their knees to relieve pain and discomfort. Doctors agree that lying on the left side is the best sleep position during the second and third trimesters. This position ensures optimal blood flow for the mother and baby and helps kidney function. (Standford Medicine, 2024 ) Placing a pillow between the knees can help reduce the pressure on the joints and also help maintain the left-side lying position. (O’Brien LM, Warland J. 2015 ) (Standford Medicine, 2024 ) Larger maternity pillows supporting the abdomen and lower back can provide more comfort.
Consult a healthcare provider about zokulala with a pillow between the knees to see if it is right for you.
Yintoni ebangela iDisc Herniation?
VIDEO
Ucaphulo
Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Effects of sleeping position on back pain in physically active seniors: A controlled pilot study. Work (Reading, Mass.), 53(2), 235–240. doi.org/10.3233/WOR-152243
American Academy of Orthopaedic Surgeons. (2021). Sciatica. OrthoInfo. orthoinfo.aaos.org/en/diseases–conditions/sciatica
Penn Medicine. (2024). Herniated disc disorders. Penn Medicine. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders
University of Central Florida. (N.D.). The best sleeping position for lower back pain (and the worst). UFC Health Services. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
Cary, D., Jacques, A., & Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PloS one, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582
Skarpsno, E. S., Mork, P. J., Nilsen, T. I. L., & Holtermann, A. (2017). Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nature and science of sleep, 9, 267–275. doi.org/10.2147/NSS.S145777
University of Rochester Medical Center. (2024). Good sleeping posture helps your back. Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
Casagrande, D., Gugala, Z., Clark, S. M., & Lindsey, R. W. (2015). Low Back Pain and Pelvic Girdle Pain in Pregnancy. The Journal of the American Academy of Orthopaedic Surgeons, 23(9), 539–549. doi.org/10.5435/JAAOS-D-14-00248
Standford Medicine. (2024). Sleeping positions during pregnancy. Standford Medicine Children’s Health. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238
O’Brien, L.M., Warland, J. (2015). Maternal sleep position: what do we know where do we go? BMC Pregnancy Childbirth, 15, Article A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health , isondlo
For individuals dealing with digestive issues or bowel disorders, can adding peppermint to a nutrition plan help manage symptoms and digestion?
Peppermint
First grown in England, peppermint’s medicinal properties were soon recognized and are cultivated today in Europe and Northern Africa.
Isetyenziswa njani
Peppermint oil can be taken as a tea or in capsule form.
Consult a physician or licensed healthcare professional to determine the proper dosage for the capsule form.
For Irritable Bowel Syndrome
Peppermint is taken as a tea to treat general digestive problems. It is known to reduce the production of gas in the intestine. Today, researchers recognize peppermint as effective for irritable bowel syndrome when used in oil form. (N. Alammar et al., 2019 ) Peppermint oil has been approved for use by IBS patients in Germany. However, the FDA has not approved peppermint and oil to treat any condition, but it has listed peppermint and the oil as generally safe. (ScienceDirect, 2024 )
Interactions With Other Medications
Individuals who take lansoprazole to reduce stomach acid may compromise the enteric coating of some commercial peppermint oil capsules. (Taofikat B. Agbabiaka et al., 2018 )
This can happen using H2-receptor antagonists, proton pump inhibitors, and antacids.
Other potential interactions include: (Benjamin Kligler, Sapna Chaudhary 2007 )
Amitriptyline
Cyclosporine
IHaloperidol
Peppermint extract may increase serum levels of these medications.
It is recommended to discuss medication interactions with a healthcare provider before starting supplements if taking any of these medications.
Ukukhulelwa
Peppermint is not recommended for use during pregnancy or by nursing individuals.
It is unknown if it could affect a developing fetus.
It is unknown if it can affect a nursing baby.
How To Use The Herb
It is not that common, but some individuals are allergic to peppermint. Peppermint oil should never be applied to the face or around mucous membranes (Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020 ). Using more than one form, such as tea and oil, is not recommended because it could lead to side effects.
Because the FDA does not regulate supplements like peppermint and others, their contents may be varied.
Supplements may contain harmful ingredients or not contain the active ingredient at all.
This is why seeking reputable brands and informing an individual’s healthcare team of what is being taken is highly recommended.
It has the potential to worsen certain conditions and should not be used by:
Individuals who have chronic heartburn. (Iziko leSizwe leMpilo eFanayo kunye neDityanisiweyo. 2020 )
Individuals who have severe liver damage.
Individuals who have inflammation of the gallbladder.
Individuals who have obstruction of bile ducts.
Individuals who are pregnant.
Individuals with gallstones should consult their healthcare provider to see if it is safe.
Imiphumela
The oil may cause an upset stomach or burning.
Enteric-coated capsules may cause a burning sensation in the rectum. (Brooks D. Cash et al., 2016 )
Children and Infants
Peppermint was used to treat colic in infants but is not recommended today.
The menthol in the iti may cause infants and small children to choke.
Chamomile could be a possible alternative. Consult a healthcare provider to see if it is safe.
Ngaphandle koLungiso: I-Chiropractic kunye ne-Integrative Healthcare
VIDEO
Ucaphulo
Alammar, N., Wang, L., Saberi, B., Nanavati, J., Holtmann, G., Shinohara, R. T., & Mullin, G. E. (2019). The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC complementary and alternative medicine, 19(1), 21. doi.org/10.1186/s12906-018-2409-0
ScienceDirect. (2024). Peppermint Oil. www.sciencedirect.com/topics/nursing-and-health-professions/peppermint-oil#:~:text=As%20a%20calcium%20channel%20blocker,as%20safe%E2%80%9D%20%5B11%5D .
Agbabiaka, T. B., Spencer, N. H., Khanom, S., & Goodman, C. (2018). Prevalence of drug-herb and drug-supplement interactions in older adults: a cross-sectional survey. The British journal of general practice : the journal of the Royal College of General Practitioners, 68(675), e711–e717. doi.org/10.3399/bjgp18X699101
Kligler, B., & Chaudhary, S. (2007). Peppermint oil. American family physician, 75(7), 1027–1030.
National Center for Complementary and Integrative Health. (2020). Peppermint oil. Retrieved from www.nccih.nih.gov/health/peppermint-oil#safety
Cash, B. D., Epstein, M. S., & Shah, S. M. (2016). A Novel Delivery System of Peppermint Oil Is an Effective Therapy for Irritable Bowel Syndrome Symptoms. Digestive diseases and sciences, 61(2), 560–571. doi.org/10.1007/s10620-015-3858-7
Khanna, R., MacDonald, J. K., & Levesque, B. G. (2014). Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Journal of clinical gastroenterology, 48(6), 505–512. doi.org/10.1097/MCG.0b013e3182a88357
by UGqr Alex Jimenez | Unyango lwe-Acupuncture , Impilo Yesikhumba
Kubantu abajongene ne-eczema, ngaba ukubandakanya i-acupuncture kwisicwangciso sonyango kunceda ukulawula nokunciphisa iimpawu?
I-acupuncture ye-Eczema
I-eczema sisifo solusu esinganyangekiyo esibangela ukurhawuzelelwa kakhulu, ulusu olomileyo, kunye nerhashalala. Iinketho eziqhelekileyo zonyango lwe-eczema ziquka:
Moisturizers
Iisteroids zezihloko
Amayeza amiselweyo
Olunye uphando lubonisa ukuba i-acupuncture inokunceda abantu abane-eczema. Kwiminyaka yakutshanje, abaphandi baye bajonga i-acupuncture njengendlela yonyango enokwenzeka kwaye bafumanisa ukuba inokunciphisa iimpawu.
Ukwenza i-Acupuncture
I-acupuncture ibandakanya ukufakwa kweenaliti ezincinci zetsimbi kwii-acupoints ezithile emzimbeni. Kukholelwa ukuba ngokuvuselela iingongoma ezithile, inkqubo yemithambo-luvo esembindini yomzimba iyasebenza ize ikhuphe imichiza ethile eyenzelwe ukuphilisa. Izigulo ezinyangwa kusetyenziswa iacupuncture ziquka: (Johns Hopkins Medicine. 2024 )
Intloko
Umqolo obuhlungu
I sizathu
Isifuba
Osteoarthritis
Fibromyalgia
impatho
Uphononongo lufumanise ukuba i-acupuncture inokuba lukhetho lonyango ngokuxhomekeke kubuzaza bemeko kunye nokuqina kweemvakalelo zokurhawuzelela. (URuimin Jiao et al., 2020 ) Iinaliti zibekwe kwiindawo ezahlukeneyo ezinxulumene nokukhulula imeko. Ezi ngongoma ziquka: (Zhiwen Zeng et al., 2021 )
I-LI4
Ifumaneka kwisiseko sobhontsi kunye nomnwe wesalathisi.
Kuye kwaboniswa ukunceda ukunciphisa ukuvuvukala kunye nokucaphuka.
I-LI11
Le ndawo ibekwe ngaphakathi kwengqiniba ukunciphisa ukurhawuzelela kunye nokoma.
LV3
Efumaneka phezulu kweenyawo, eli nqaku linciphisa uxinzelelo kwi-nervous system.
SP6
I-SP6 ikwithole elisezantsi entla kweqakala kwaye inokunceda ekunciphiseni ukudumba, ububomvu, kunye nokucaphuka kwesikhumba.
SP10
Le ngongoma ibekwe kufuphi nedolo kwaye inciphisa ukuxubha kunye nokuvuvukala.
ST36
Le ngongoma ifumaneka ngaphantsi kwedolo ngasemva komlenze kwaye isetyenziselwa ukuphucula impilo yonke.
benefits
Kukho iingenelo ezahlukeneyo zeacupuncture, kubandakanywa (URuimin Jiao et al., 2020 )
Ukomisa nokurhawuzelelwa.
Ukunciphisa ubunzulu bokurhawuzelela.
Ukunciphisa indawo echaphazelekayo.
Ukuphuculwa komgangatho wobomi.
I-eczema flare-ups nayo idityaniswa noxinzelelo kunye noxinzelelo. I-acupuncture ibonakaliswe ukunciphisa ixhala kunye noxinzelelo, nto leyo enokunceda ukukhulula iimpawu ze-eczema (Beate Wild et al., 2020 ).
I-acupuncture inceda ukulungisa umonakalo onomqobo wolusu okanye inxalenye engaphandle yolusu eyenzelwe ukukhusela umzimba. (Rezan Akpinar, Saliha Karatay, 2018 )
Abantu abane-eczema badla ngokuba nomqobo wesikhumba obuthathaka; le nzuzo inokuphucula iimpawu. (Umbutho weSizwe weEczema. 2023 )
Abantu abane-eczema bahlala benesistim somzimba esisebenza ngokugqithisileyo esinegalelo kukuphazamiseka.
Ngokophando, i-acupuncture inokunceda ekulawuleni amajoni omzimba. (Zhiwen Zeng et al., 2021 )
iingozi
I-acupuncture ithathwa njengekhuselekile, kodwa kukho imingcipheko ekufuneka uyiqaphele. Le mingcipheko ibandakanya: (URuimin Jiao et al., 2020 )
Ukudumba apho iinaliti zifakwe khona.
Amabala abomvu esikhumbeni.
Ukonyuka kokurhawuzelelwa.
Irhashalala eyaziwa ngokuba yi-erythema - kwenzeka xa imithambo yegazi emincinci yonzakele.
I-Hemorrhages - ukopha kakhulu.
Ukutyhafa
Abantu Abafanele Bayiphephe I-acupuncture
Asingabo bonke abantu abanokunyangwa ngeacupuncture. Abantu ekufuneka baluphephe unyango lwe-acupuncture baquka abantu aba (Umbutho weSizwe weEczema. 2021 ) (Johns Hopkins Medicine. 2024 )
Ukhulelwe
Unesifo sokopha
Yiba nomngcipheko owonyukileyo wosulelo
Yiba ne-pacemaker
Yiba nokufakelwa kwebele
ukusebenza
Uninzi lwezifundo kwi i-acupuncture kuba i-eczema ibonisa iziphumo ezilungileyo ezibonisa ukuba inokunceda ekudambiseni iimpawu. (SeHyun Kang et al., 2018 ) (URuimin Jiao et al., 2020 ) Nangona kunjalo, abantu kufuneka bathethe nomboneleli wabo wezempilo ukubona ukuba lukhetho olukhuselekileyo na.
Ukuvula Wellness
VIDEO
Ucaphulo
Johns Hopkins Medicine. (2024). I-acupuncture (Impilo, umba. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Jiao, R., Yang, Z., Wang, Y., Zhou, J., Zeng, Y., & Liu, Z. (2020). Ukusebenza kunye nokhuseleko lwe-acupuncture kwizigulane ezine-atopic eczema: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. I-acupuncture kwiyeza : ijenali yeBritish Medical Acupuncture Society, 38 (1), 3-14. doi.org/10.1177/0964528419871058
Zeng, Z., Li, M., Zeng, Y., Zhang, J., Zhao, Y., Lin, Y., Qiu, R., Zhang, DS, & Shang, HC (2021). Imimiselo ye-Acupoint enokubakho kunye neNgxelo yeSiphumo se-Acupuncture kwi-Atopic Eczema: Ukuphononongwa kwe-Scoping. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2021, 9994824. doi.org/10.1155/2021/9994824
Wild, B., Brenner, J., Joos, S., Samstag, Y., Buckert, M., & Valentini, J. (2020). I-acupuncture kubantu abanenqanaba elongeziweyo loxinzelelo-Iziphumo ezivela kulingo lolingo olungenamkhethe. PloS enye, 15(7), e0236004. doi.org/10.1371/journal.pone.0236004
Akpinar R, Karatay S. (2018). Iziphumo ezilungileyo ze-Acupuncture kwi-Atopic Dermatitis. Ijenali yaMazwe ngaMazwe ngaMayeza oKwalana nawo 4:030. doi.org/10.23937/2572-3308.1510030
Umbutho weSizwe weEczema. (2023). Izithintelo zolusu ezisisiseko kubantu abane-eczema. Yintoni umqobo wolusu lwam? nationaleczema.org/blog/what-is-my-skin-barrier/
Umbutho weSizwe weEczema. (2021). Fumana iinyani: i-acupuncture. Fumana iinyani: i-acupuncture. nationaleczema.org/blog/get-the-facts-acupuncture/
Kang, S., Kim, YK, Yeom, M., Lee, H., Jang, H., Park, HJ, & Kim, K. (2018). I-acupuncture iphucula iimpawu kwizigulane ezine-atopic dermatitis ephakathi ukuya kwimodareyitha: Ulingo lokuqala olulawulwa ngokungahleliwe, olulawulwa yi-sham. Unyango olongezelelweyo kwiyeza, 41, 90-98. doi.org/10.1016/j.ctim.2018.08.013
by UGqr Alex Jimenez | Unyango lweentlungu , Whiplash
Abo bafumana iintlungu zentamo, ukuqina, intloko ebuhlungu, igxalaba kunye neentlungu zangasemva banokuhlupheka ngenxa yokulimala kwe-whiplash. Ngaba ukwazi iimpawu kunye neempawu ze-whiplash kunokunceda abantu babone ukwenzakala kwaye bancede ababoneleli bezempilo baphuhlise isicwangciso sonyango esisebenzayo?
Iimpawu zeWhiplash kunye neempawu
I-Whiplash yingozi yentamo eyenzeka ngokuqhelekileyo emva kokungqubuzana kwemoto okanye ingozi kodwa ingenzeka ngayo nayiphi na inzakalo ebetha ngokukhawuleza intamo phambili nasemva. Kukulimala kancinci ukuya phakathi kwemisipha yentamo. Iimpawu eziqhelekileyo ze-whiplash kunye neempawu ziquka:
intlungu entanyeni
Ukuqina kwentamo
intloko ebuhlungu
Utywala
intlungu Gxalaba
Umqolo obuhlungu
Ukubetha entanyeni okanye phantsi kweengalo. (Johns Hopkins Medicine. 2024 )
Abanye abantu banokuhlakulela iintlungu ezingapheliyo kunye neentloko.
Iimpawu kunye nonyango luxhomekeke kubukhulu bokulimala. Unyango lunokubandakanya amayeza eentlungu angaphaya kwe-counter, unyango lwe-ice kunye nobushushu, i-chiropractic, unyango lomzimba, kunye nokuzivocavoca.
Iimpawu kunye neempawu rhoqo
Ukunyakaza ngokukhawuleza kwentloko kunokuchaphazela izakhiwo ezininzi ngaphakathi kwentamo. Ezi zakhiwo ziquka:
izihlunu
Amathambo
Amalungu
Tendons
IiLigaments
Iidiski eziphakathi kwendawo
Ivazi yegazi
Imithambo-luvo.
Nayiphi na okanye zonke ezi zinto zinokuchaphazeleka ngokulimala kwe-whiplash. (I-MedlinePlus, ngo-2017 )
Statistics
I-Whiplash yi-neck sprain eyenzeka kwi-neck-neck-jerking motion. Ukulimala kwe-Whiplash akhawunti ngaphezu kwesiqingatha sokulimala kwezithuthi zezithuthi. (UMichele Sterling, ngo-2014 ) Nokuba kukwenzakala kancinci, ezona mpawu zixhaphakileyo ziquka: (Nobuhiro Tanaka et al., 2018 )
intlungu entanyeni
Ukuqina okulandelayo
Ububele bentamo
Uluhlu olulinganiselweyo lwentshukumo yentamo
Abantu ngabanye banokuhlakulela ukungahambi kakuhle kwentamo kunye nentlungu emva nje kokulimala; nangona kunjalo, iintlungu ezingakumbi kunye nokuqina akwenzeki kanye emva kokulimala. Iimpawu zidla ngokuba mandundu ngosuku olulandelayo okanye kwiiyure ezingama-24 kamva. (Nobuhiro Tanaka et al., 2018 )
Iimpawu zokuqala
Abaphandi baye bafumanisa ukuba malunga nesiqingatha sabantu abane-whiplash bahlakulela iimpawu kwiiyure ezintandathu zokulimala. Malunga ne-90% ivelisa iimpawu kwiiyure ezingama-24, kwaye i-100% ivelisa iimpawu kwiiyure ze-72. (Nobuhiro Tanaka et al., 2018 )
I-Whiplash vs. I-Traumatic Cervical Spine Injury
I-Whiplash ichaza ukulimala okuncinci ukuya kwimodareyitha yentamo ngaphandle kweempawu ezibalulekileyo ze-skeletal okanye ze-neurological. Ukulimala okuphawulekayo kwentamo kunokukhokelela ekuqhekekeni kunye nokuchithwa komqolo onokuthi uchaphazele iimbilini kunye nentambo yomgogodla. Emva kokuba umntu ehlakulela iingxaki ze-neurological ezinxulumene nokulimala kwentamo, ukuxilongwa kutshintsha ukusuka kwi-whiplash ukuya kwi-traumatic cervical spine. Le yantlukwano inokubhida njengoko ikwisipeyithi esinye. Ukuqonda ngakumbi ubunzima bentamo yentamo, inkqubo yokuhlelwa kweQuebec ihlukanisa ukulimala kwentamo kula mabanga alandelayo (Nobuhiro Tanaka et al., 2018 )
Bakala 0
Oku kuthetha ukuba akukho zimpawu zentamo okanye iimpawu zokuhlolwa komzimba.
Bakala 1
Kukho intlungu yentamo kunye nokuqina.
Zimbalwa kakhulu iziphumo zovavanyo lomzimba.
Bakala 2
Ibonisa intlungu yentamo kunye nokuqina
Ububele bentamo
Ukunciphisa ukuhamba okanye intamo yokunyakaza kwimvavanyo yomzimba.
Bakala 3
Ibandakanya intlungu yemisipha kunye nokuqina.
Iimpawu zeNeurological ziquka:
Ubungqina
Ukulinganisa
Ubuthathaka kwiingalo
Ukuncipha kwengqondo
Bakala 4
Ibandakanya ukuphuka okanye ukuchithwa kwamathambo omqolo womgogodla.
Ezinye Iimpawu
Ezinye iimpawu ze-whiplash kunye neempawu ezinokudibaniswa nokulimala kodwa aziqhelekanga okanye zenzeke kuphela ngokulimala okukhulu kubandakanya (Nobuhiro Tanaka et al., 2018 )
Intloko yesifo
Iintlungu zomhlathi
Iingxaki zokulala
Intloko ebuhlungu
Unzima ukugxila
Ubunzima bokufunda
Umbono ongezantsi
Utywala
Ukuqhuba ubunzima
Iimpawu ezinqabileyo
Abantu abanokulimala kakhulu banokuhlakulela iimpawu ezinqabileyo ezihlala zibonisa ukulimala komgudu womlomo wesibeleko kwaye ziquka: (Nobuhiro Tanaka et al., 2018 )
kunesifo
Ukugubha
Izwi litshintsha
I-Torticollis - i-spasms ebuhlungu yemisipha egcina intloko ijika kwicala elinye.
Ukopha ebuchotsheni
Iingxaki
Uninzi lwabantu ngokubanzi luyaphola kwiimpawu zabo kwiiveki ezimbalwa ukuya kwiinyanga ezimbalwa. (UMichele Sterling, ngo-2014 ) Nangona kunjalo, iingxaki ze-whiplash zinokuthi zenzeke, ngakumbi ngebanga elibi kakhulu le-3 okanye ibakala lesi-4. Iingxaki eziqhelekileyo zokulimala kwe-whiplash ziquka intlungu engapheliyo / ixesha elide kunye neentloko. (UMichele Sterling, ngo-2014 ) Ukulimala komgogodla womlomo wesibeleko kunokuchaphazela intambo yomgogodla kwaye idibaniswe neengxaki ezingapheliyo ze-neurological, kubandakanywa ukuphazamiseka, ubuthathaka, kunye nobunzima bokuhamba. (ULuc van Den Hauwe et al., 2020 )
impatho
Iintlungu ziqheleke kakhulu ngosuku olulandelayo kunasemva kokwenzakala. Unyango lokulimala kwe-Whiplash musculoskeletal kuxhomekeke ekubeni ingaba yingozi kakhulu okanye umntu uye waphuhlisa intlungu engapheliyo entanyeni kunye nokuqina.
Iintlungu ezibuhlungu zinokunyangwa ngamayeza angaphaya kwekhawuntara afana neTylenol kunye ne-Advil, ezinyanga iintlungu ngempumelelo.
I-Advil i-nonsteroidal anti-inflammatory enokuthi ithathwe kunye ne-Tylenol yokunciphisa intlungu, esebenza ngeendlela ezahlukeneyo.
Isiseko sonyango sikhuthaza umsebenzi oqhelekileyo kunye nokwelula kunye nokuzivocavoca. (UMichele Sterling, ngo-2014 )
Unyango lomzimba lusebenzisa uluhlu oluhlukeneyo lweendlela zokuzivocavoca ukuqinisa imisipha yentamo kunye nokunciphisa intlungu.
Uhlengahlengiso lwe-Chiropractic kunye nokunciphisa ukungabikho kokuhlinzwa kunokunceda ukulungelelanisa kunye nokondla umqolo.
Ukwenza i-Acupuncture kunokubangela ukuba umzimba ukhulule amahomoni endalo anika isiqabu kwiintlungu, ukunceda ukukhulula izicubu ezithambileyo, ukwandisa ukujikeleza, kunye nokunciphisa ukuvuvukala. Umqolo womlomo wesibeleko unokubuyela ekulungelelaniseni xa izicubu ezithambileyo zingasadumbanga kwaye zixhaphaze. (Tae-Woong Moon et al., 2014 )
Ukulimala Kweentambo
VIDEO
Ucaphulo
Amayeza, JH (2024). Ukulimala kweWhiplash. www.hopkinsmedicine.org/health/conditions-and-diseases/whiplash-injury
MedlinePlus. (2017). Ukwenzakala Entanyeni kunye nokuphazamiseka. Ifunyenwe kwi medlineplus.gov/neckinjuriesanddisorders.html#cat_95
Sterling M. (2014). Ukulawulwa kwePhysiotherapy yeengxaki ezinxulumene ne-whiplash (WAD). Ijenali ye-physiotherapy, i-60 (1), i-5-12. doi.org/10.1016/j.jphys.2013.12.004
Tanaka, N., Atesok, K., Nakanishi, K., Kamei, N., Nakamae, T., Kotaka, S., & Adachi, N. (2018). I-Pathology kunye noNyango lwe-Traumatic Cervical Spine Syndrome: I-Whiplash Injury. Ukuqhubela phambili kwi-orthopedics, i-2018, i-4765050. doi.org/10.1155/2018/4765050
van Den Hauwe L, Sundgren PC, Flanders AE. (2020). I-Spinal Trauma kunye ne-Spinal Cord Injury (SCI). Ku: Hodler J, Kubik-Huch RA, von Schulthess GK, abahleli. Izifo zengqondo, iNtloko kunye neNtamo, i-Spine 2020-2023: i-Diagnostic Imaging [i-Intanethi]. Cham (CH): Springer; 2020. Isahluko 19. Ifumaneka ku: www.ncbi.nlm.nih.gov/books/NBK554330/ doi: 10.1007/978-3-030-38490-6_19
Inyanga, TW, Posadzki, P., Choi, TY, Park, TY, Kim, HJ, Lee, MS, & Ernst, E. (2014). I-acupuncture yokunyanga i-whiplash ehambelana ne-disorder: ukuphononongwa okucwangcisiweyo kwezilingo zeklinikhi ezingahleliwe. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2014, 870271. doi.org/10.1155/2014/870271
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health , isondlo
Ngaba ukufaka i-nopal okanye i-prickly pear cactus ekutyeni komntu kunokunceda abantu abazama ukwehlisa iswekile yegazi, ukudumba, kunye nemingcipheko enxulumene nentliziyo kunye nezifo ze-metabolic?
I-cactus yeeperile
INopal, ekwabizwa ngokuba yiprickly pear cactus, simifuno esebenza ngeendlela ezininzi enokuthi igalelwe ukondla izicwangciso zokwandisa ifayibha, iivithamini, iiminerali, kunye neekhompawundi ezisekwe kwizityalo. Ikhula kwi-US Southwest, Latin America, kunye neMeditera. Iipads, okanye i-nopales okanye i-cactus paddles, zinento efana ne-okra kunye ne-tartness encinci. Isiqhamo se-prickly pear cactus, esibizwa ngokuba ityhuna ngeSpanish, siyatyiwa. (IYunivesithi yaseArizona yoLwandiso lweNtsebenziswano, ngo-2019 ) Idla ngokusetyenziswa kwiziqhamo zesalsas, iisaladi, kunye nezimuncumuncu kwaye ziyafumaneka njengezongezelelo kwitablet kunye nomgubo.
Ukukhonza ubungakanani kunye nesondlo
Enye ikomityi yeenopales eziphekiweyo, malunga neepads ezintlanu, ngaphandle kwetyuwa eyongeziweyo, iqulethe: (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018 )
Iikhalori - 22
Amafutha - 0 grams
Isodium - 30 milligrams
Iicarbohydrates - 5 grams
Ifayibha - 3 grams
Iiswekile - 1.7 grams
Iiprotheni - 2 grams
I-Vitamin A - iiyunithi ezingama-600 zamazwe ngamazwe
I-Vitamin C - 8 milligrams
I-Vitamin K - i-8 micrograms
Potassium - 291 milligrams
Choline - 11 milligrams
I-calcium - 244 milligrams
Magnesium - 70 milligrams
Kucetyiswa ngokubanzi ukuba abantu abaninzi batye iikomityi zemifuno ezi-2.5 ukuya kwezi-4 ngosuku. (ISebe lezoLimo lase-US, iMyPlate, ngo-2020 )
benefits
I-Nopal inezondlo ezininzi, iphantsi kweekhalori, ayinamafutha, isodium, okanye i-cholesterol, kwaye igcwele ifayibha, iivithamini, iiminerali, kunye ne-betalains. (UParisa Rahimi et al., 2019 ) I-Betalains zii-pigments ezine-anti-inflammatory properties. Iintlobo ngeentlobo zeefibers zenza umgangatho ophantsi isalathiso se-glycemic index (ilinganisa ukuba kungakanani ukutya okuthe ngqo kuphakamisa amanqanaba eswekile yegazi emva kokusetyenziswa) malunga ne-32, ukongezwa okucetyiswayo kwisidlo esilungele isifo seswekile. (UPatricia López-Romero et al., 2014 )
Izixhobo
INopal iqulethe iindidi ngeendidi zeecarbohydrates eziluncedo, iivithamini kunye neeminerali.
I-Nopal inefayibha enyibilikayo nenganyibilikiyo, enceda iswekile yegazi.
Ikwanayo ne-vitamin A, i-carotenoids, i-vitamin C, i-calcium, kunye neekhompawundi ezisekelwe kwizityalo ezifana ne-phenols kunye ne-betalains. (UKarina Corona-Cervantes et al., 2022 )
Ulawulo lweswekile yegazi
Uphando luye lwavavanya ukusetyenziswa kwe-nopal rhoqo kunye nokuncedisa ukulawula iswekile yegazi. Uphononongo lweswekile yegazi luvavanyiwe ukongeza i-nopal kwisidlo sakusasa se-carbohydrate ephezulu okanye isidlo sakusasa esineprotein yesoya kubantu baseMexico abanesifo seswekile esi-2. Uphononongo lufumene ukuba ukusebenzisa i-nopales, malunga ne-300 grams okanye i-1.75 kwiikomityi ze-2 ngaphambi kokutya, kunokunciphisa emva kokutya / i-postprandial iswekile yegazi. (UPatricia López-Romero et al., 2014 ) Uphononongo oludala lwaba nemiphumo efanayo. (Montserrat Bacardi-Gascon et al., 2007 ) Abantu babelwa ngokungenamkhethe ukuba batye i-85 grams ye-nopal ngeendlela ezintathu ezahlukeneyo zesidlo sakusasa:
I-Chilaquiles - i-casserole eyenziwe nge-corn tortilla, ioli yemifuno, kunye neembotyi zepinto.
I-Burritos - eyenziwe ngamaqanda, ioli yemifuno, kunye neembotyi zepinto.
I-Quesadillas - yenziwe nge-tortilla yomgubo, itshizi enamafutha aphantsi, i-avocado, kunye neembotyi zepinto.
The amaqela abelwe ukutya ii-nopales ayenokuncipha kweswekile yegazi . Kwakukho:
I-30% yokunciphisa kwiqela le-chilaquiles.
I-20% iyancipha kwiqela le-burrito.
I-48% yokunciphisa kwiqela le-quesadilla.
Nangona kunjalo, izifundo zazincinci, kwaye abantu babengafani. ngoko uphando olongezelelweyo luyafuneka.
Ukonyuka kweFayibha
Indibaniselwano yefiber enyibilikayo kunye ne-insoluble inceda amathumbu ngeendlela ezahlukeneyo. Ifayibha enyibilikayo inokusebenza njenge-prebiotic, ukondla ibhaktheriya enenzuzo emathunjini kwaye incede ekususeni i-cholesterol ephantsi ye-lipoprotein (LDL) emzimbeni. Ifayibha ezinganyibilikiyo zonyusa ixesha lokuhamba, okanye ukuba ukutya kuhamba ngokukhawuleza kangakanani na kwisixokelelwano sokwetyisa kunye nokukhuthaza amathumbu rhoqo. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022 ) Kwilingo elincinciweyo lolawulo lweklinikhi, abaphandi bafumene ukuphuculwa kweempawu zesifo se-bowel syndrome kubantu abongezwa nge-20 kunye ne-30 grams ye-nopal fiber. (UJose M Remes-Troche et al., 2021 ) Kubantu abangaqhelanga ukutya ukutya okune-fibrous, kunokubangela isifo sohudo esincinci, ngoko kuyacetyiswa ukuba ukwandise ukungena kancinci kunye namanzi aneleyo ukukhusela i-gas kunye ne-bloating.
I-Calcium esekelwe kwizityalo
Enye ikomityi ye-nopal ibonelela nge-244 milligrams okanye i-24% yeemfuno zemihla ngemihla ze-calcium. I-calcium yiminerali eyenza amathambo namazinyo abe sempilweni. Ikwanceda ekucuthekeni kwemithambo yegazi kunye nokwandisa, ukusebenza kwemisipha, ukujika kwegazi, ukuhanjiswa kwemithambo-luvo, kunye nokukhuselwa kwehomoni. (Amaziko eSizwe ezeMpilo. IOfisi yezongezo zokutya ngo-2024 ) Abantu abalandela ukutya okungabandakanyi iimveliso zobisi banokuzuza kwimithombo ye-calcium esekelwe kwizityalo. Oku kubandakanya imifuno ye-cruciferous efana ne-kale, i-collards, kunye ne-arugula.
Ezinye iiNzuzo
Uphononongo olwenziwe kwizilwanyana kunye neetyhubhu zokuvavanya zibonisa ukuba i-nopal entsha kunye neencindi zinokunceda ekunciphiseni i-triglycerides kunye ne-cholesterol kwi-metabolic dysfunction-associated steatotic isifo sesibindi okanye xa izixa ezingeyompilo zamafutha ziqokelelana esibindini. (Karym El-Mostafa et al., 2014 ) Ezinye iingenelo ezinokubakho ezinobungqina obunqongopheleyo ziquka:
Dibana ne-Dietician okanye uMboneleli wezeMpilo
Ngaphandle kokuba abantu abalwani nayo, abaninzi banokutya i-nopal epheleleyo ngaphandle kwengxaki. Nangona kunjalo, ukongezelela kuyahluka kuba kunika umthombo ogxininisiweyo. Abantu abasebenzisa amayeza okulawula isifo seswekile kunye nokusebenzisa i-nopal rhoqo kunokuba negalelo kumngcipheko okhulayo wokuba ne-hypoglycemia okanye iswekile yegazi ephantsi. I-Dermatitis nayo iye yaxelwa ngokudibana ne-cactus spines. (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018 ) Kukho iingxelo ezinqabileyo zokuvaleka kwamathumbu kubantu abasebenzisa inani elikhulu lembewu efunyenwe kwisiqhamo. (Karym El-Mostafa et al., 2014 ) Buza ugqirha obhalisiweyo wezokutya okanye umboneleli wezempilo wokuqala ukuba ngaba i-nopal inokubonelela ngezibonelelo ezikhuselekileyo.
Izondlo ezisisiseko
VIDEO
Ucaphulo
IYunivesithi yaseArizona Cooperative Extension. Ithemba Wilson, MW, Patricia Zilliox. (2019). Iprickly pear cactus: ukutya kwasentlango. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf
ISebe lezoLimo lase-US. FoodData Central. (2018). I-Nopales, iphekwe, ngaphandle kwetyuwa. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients
ISebe lezoLimo lase-US. MyPlate. (2020-2025). Imifuno. Ifunyenwe kwi www.myplate.gov/eat-healthy/vegetables
Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). I-Betalains, i-pigment ephefumlelwe yindalo, kwimpilo kunye nezifo. Ukuphononongwa okubalulekileyo kwisayensi yokutya kunye nesondlo, i-59 (18), i-2949-2978. doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Impembelelo ye-nopal (i-Opuntia ficus indica) kwi-postprandial ye-glucose yegazi, i-incretins, kunye nomsebenzi we-antioxidant kwizigulana zaseMexico ezinesifo sikashukela sohlobo lwe-2 emva kokusetyenziswa kwesidlo sakusasa sesibini esahlukileyo. Umbhalo we-Academy of Nutrition and Dietetics, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Ukunciphisa impembelelo kwi-postprandial glycemic impendulo ye-nopales eyongeziweyo kwisidlo sasekuseni saseMexico. Ukunyamekela isifo seswekile, i-30 (5), i-1264-1265. doi.org/10.2337/dc06-2506
Amaziko oLawulo noThintelo lweZifo. (2022). Ifayibha: Ikhabhu ekuncedayo ukulawula isifo seswekile. Ifunyenwe kwi www.cdc.gov/diabetes/library/features/role-of-fiber.html
Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ). I-Nopal fiber (i-Opuntia ficus-indica) iphucula iimpawu kwi-syndrome ye-bowel ecasulayo kwixesha elifutshane: uvavanyo olulawulwa ngokungahleliwe. I-Neurogastroenterology kunye ne-motility, i-33 (2), i-e13986. doi.org/10.1111/nmo.13986
AmaZiko eSizwe ezeMpilo (NIH). IOfisi yezongezo zokutya. (2024). Icalcium. Ifunyenwe kwi ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). I-Nopal cactus (i-Opuntia ficus-indica) njengomthombo we-bioactive compounds kwisondlo, impilo kunye nesifo. Iimolekyuli (i-Basel, eSwitzerland), i-19 (9), i-14879-14901. doi.org/10.3390/molecules190914879
Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Umphumo we-cactus pear (i-Opuntia ficus-indica) kubunzima bomzimba kunye nemingcipheko ye-cardiovascular risk: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo zeklinikhi ezingahleliwe. Isondlo (eBurbank, eLos Angeles County, Calif.), 31 (5), 640-646. doi.org/10.1016/j.nut.2014.11.015
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008
by UGqr Alex Jimenez | Ubuchule kunye nokukhawuleza , ukuphila qete
Ngaba ukuphuculwa kweepateni zokuphefumla kunokunceda ukomelela ngakumbi kunye nokwenza ngcono impilo jikelele yabantu abahamba beyokwenza umthambo?
Phucula ukuphefumla nokuhamba
Umthambo lithuba apho ukuphefumla kunokukhawuleza kwaye kusebenze ukuba akwenziwanga ngokuchanekileyo. Kukho indlela efanelekileyo yokuphefumula xa usenza umthambo, ngakumbi xa uhamba okanye uhamba ngokukhawuleza. Ukuphefumla ngokungalunganga kubangela ukudinwa ngokukhawuleza kunye nokudinwa. Ukulawula ukuphefumla kukabani kuphucula ukunyamezela kunye nempilo yentliziyo, kwaye kunokwenza kube nzima imetabolism, isimo sengqondo kunye nomgangatho wamandla. (Hsiu-Chin Teng et al., 2018 ) Eyaziwa ngokuba yi-diaphragmatic breathing, isetyenziselwa abo banemiphunga encitshisiweyo, njengabantu abanesifo esingapheliyo se-pulmonary / COPD. Esi senzo siphucula umthamo wemiphunga kwaye yindlela ecetyiswayo yokunceda ukuthomalalisa uxinzelelo.
Physiology
Ngexesha lokuzilolonga, ioksijini efakiweyo iguqula iikhalori ezisetyenzisiweyo zibe amandla afaka amandla emzimbeni. Le nkqubo ibizwa ngokuba yi-metabolism.
Xa unikezelo lweoksijini lungaphezulu kweemfuno zeoksijini zomzimba, umzimba uba kwi-oksijini imeko ye-aerobic . Oku kuthetha ukuba kukho ioksijini eninzi yokwenza umsebenzi womzimba / umthambo njengoko kukho iikhalori zokutshisa.
Ukuba ioksijini iyasilela kwiimfuno zomzimba zeoksijini, umzimba uwela kwi-oksijini imeko ye-anaerobic .
Ukuvinjwa ioksijini, umzimba uguqukela kumafutha agciniweyo kwimisipha, eyaziwa ngokuba yi-glycogen.
Oku kuzisa ukuqhuma okunamandla kwamandla, kodwa i-fuel ichithwa ngokukhawuleza kwaye ukudinwa kunye nokudinwa kulandele ngokukhawuleza.
Ukonyusa ukungena nokuphuma komoya emiphungeni kunokuthintela ukudinwa kwangoko kwaye kuncede umzimba utshise iikhalori ngokufanelekileyo. (Imiphunga yakho kunye nokuzilolonga. Phefumla 2016 )
IiNzuzo eziPhuculweyo zokuphefumla
Okona kulungileyo ukuphefumla kuqala ebusaneni. Xa umntwana ephefumla, isisu sakhe siyaphakama kwaye siwe. Oku kunceda ukuphefumla ngokutyhala kunye nokutsala i-diaphragm - isihlunu esahlula imiphunga kunye nesisu sesisu. Xa umntwana ephefumla, isisu siyakhula, sitsalela i-diaphragm ezantsi kwaye ivumela imiphunga ukuba izaliswe ngumoya. Xa umntwana ephefumla, isisu siyatsala, sicinezela i-diaphragm phezulu kwaye ikhupha umoya. Njengoko umzimba ukhula kwaye amandla emiphunga esanda, abantu bayatshintsha ukusuka ekuphefumleni esiswini ukuya ekuphefumleni isifuba. Ukuphefumla esifubeni kubandakanya izihlunu zodonga lwesifuba ngokusetyenziswa kancinci kwe-diaphragm. Ukuphefumla esifubeni ngokuqhelekileyo kunika umoya owaneleyo wokwenza imisebenzi yemihla ngemihla kodwa akuyizalisi imiphunga.
Kungenxa yoko le nto abantu bebhenela ekuphefumleni okanye ekuphefumleni xa umoya unqongophele. Kwanabo bakwimilo endilisekileyo ngokwasemzimbeni basenokuthi bengaqondanga bajongele phantsi iinzame ngokufunxa esiswini ukuze babonakale bebhityile, bazibande ukuphefumla nokuphefumla ngokupheleleyo. Ukoyisa oku, abantu kufuneka baphinde baqeqeshe imizimba yabo ukuze isebenze izihlunu zesisu xa behamba. Ukuphefumla kwe-Belly okanye i-diaphragmatic kunokwandisa ixesha lokuzilolonga ngelixa uqinisa imisipha engundoqo. (Nelson, uNicole 2012 ) Ngokunyusa ukuzinza okungundoqo, abantu ngabanye banokuxhasa ngcono umqolo kunye nokugcina impilo enempilo yokumisa xa uhamba. Oku kuzinzisa ama-hips, amadolo, umva ongaphezulu, kunye namagxa, okwenza ukuba umzimba ungabi phantsi koxinzelelo, ukungazinzi, kunye nokukhathala ngenxa yokungahambi kakuhle. (UTomas K. Tong et al., 2014 )
Ukuphefumla ngokuchanekileyo
Ukuphefumla kutsala isisu ngaphandle, kutsale i-diaphragm ezantsi, kwaye kuvuthe imiphunga. Ngaxeshanye, yandisa i-ribcage kwaye yandisa umqolo ongezantsi. Oku kunyanzela amagxa kunye ne-collarbone ngasemva, ukuvula ngakumbi isifuba. Ukuphefumlela ngaphandle kwenza umva.
ukuhamba
Qala ngokuphefumlela kunye nokuphefumla ngempumlo, uqinisekise ukuba ixesha lokuphefumla lihambelana nexesha lokuphefumla. Xa uthatha isantya, abantu banokubhenela ekuphefumleni ngomlomo, bagcine isingqi sokuphefumla / sokuphefumla. Nanini na kufuneka kubanjwe ukuphefumla. Ukufunda ukuphefumla ngediaphragmatic kuthatha ixesha, kodwa la manyathelo alandelayo anokuba sisiqalo:
Ukuphefumla ngokuphefumlela isisu ngokupheleleyo kwinani elihlanu.
Vumela imiphunga izalise, ubuyisela amagxa emva njengoko oku kusenzeka.
Khupha umoya ngokutsalela iqhosha lesisu ukuya kumqolo kwinani lesihlanu.
Sebenzisa i-diaphragm ukucinezela umoya uphume emiphungeni, ugcine umqolo umile.
Phinda.
Ukuba awukwazi ukugcina ubalo lwesihlanu, abantu ngabanye banokunciphisa ukubala okanye bacothise isantya sohambo. Abantu abakwimo entle bangakwazi ukwandisa ubalo. Ekuqaleni, ukuphefumla kwe-diaphragmatic kusenokungazizeli ngokwemvelo, kodwa kuya kuzenzekela ngokuziqhelanisa. Yima kwaye ubeke izandla phezu kwentloko ukuba uphefumla kancinci xa uhamba. Phefumla ngaphakathi nangaphandle ngokunzulu nangokulungeleleneyo de ukuphefumla kubuyele esiqhelweni.
Ukuvula Wellness
VIDEO
Ucaphulo
Teng, HC, Yeh, ML, & Wang, MH (2018). Ukuhamba ngokuphefumla okulawulwayo kuphucula ukunyamezela komthambo, ukuxhalaba, kunye nomgangatho wobomi kwizigulana zokungaphumeleli kwentliziyo: isilingo esilawulwa ngokungahleliwe. Ijenali yaseYurophu yobuhlengikazi bentliziyo, i-17 (8), i-717-727. doi.org/10.1177/1474515118778453
Imiphunga yakho kunye nokuzilolonga. (2016). Phefumla (Sheffield, eNgilani), 12(1), 97–100. doi.org/10.1183/20734735.ELF121
Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Ukwenzeka kokudinwa kwemisipha engundoqo ngexesha lokuzilolonga okuphezulu kunye nokulinganiselwa kwayo ekusebenzeni: indima yomsebenzi wokuphefumula. Ijenali yenzululwazi yezemidlalo kunye neyeza, 13(2), 244–251.
Nelson, uNicole MS, LMT. (2012). Ukuphefumla kwe-diaphragmatic: Isiseko sozinzo olungundoqo. Ijenali yamandla kunye ne-Conditioning 34(5):p 34-40, Okthobha 2012. | I-DOI: 10.1519/SSC.0b013e31826ddc07
by UGqr Alex Jimenez | Chiropractic , Ubuhlungu obungapheliyo , Ukuhamba kunye nokuguquguquka , Ucoceko loMgcini , Uncedo Lwezityalo , Unyango , I-Viscerosomatic Reflex
Ngaba abantu abane-hypermobility edibeneyo banokufumana isiqabu ngonyango olungazenzisiyo ekunciphiseni iintlungu kunye nokubuyisela ukuhamba komzimba?
intshayelelo
Xa umntu ehambisa umzimba wabo, izihlunu ezijikelezileyo, amalunga, kunye nemigqaliselo ifakwe kwimisebenzi eyahlukeneyo evumela ukuba banwebe kwaye baguquguquke ngaphandle kwentlungu okanye ukungahambi kakuhle. Iintshukumo ezininzi eziphindaphindwayo zenza umntu aqhubeke nenkqubo yakhe. Nangona kunjalo, xa amalunga, izihlunu, kunye nemigqa yolulelwe kude kunesiqhelo kwindawo ephezulu kunye nesezantsi ngaphandle kweentlungu, kwaziwa ngokuba yi-joint hypermobility. Olu kuphazamiseka kwezicubu ezixhumeneyo kunokunxibelelana nezinye iimpawu ezichaphazela umzimba kwaye kubangele ukuba abantu abaninzi bafune unyango lokulawula iimpawu ze-hypermobility edibeneyo. Kwinqaku lanamhlanje, siza kujonga i-hypermobility edibeneyo kunye nendlela ezahlukeneyo zonyango ezingezizo utyando ezinokunceda ukunciphisa intlungu ebangelwa yi-hypermobility kunye nokubuyisela ukuhamba komzimba. Sithetha nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya indlela intlungu yabo inokudibaniswa ngayo ne-hypermobility edibeneyo. Sikwazisa kwaye sikhokela izigulana malunga nendlela ukudibanisa unyango olungelulo utyando lunokunceda ukuphucula umsebenzi odibeneyo ngelixa ulawula iimpawu ezihambelanayo. Sikhuthaza izigulana zethu ukuba zibuze ababoneleli bezonyango abanxulumene nabo imibuzo enzima kunye nengqiqo malunga nokubandakanya unyango olungasebenzisiyo njengenxalenye yendlela yabo yokunciphisa intlungu kunye nokukhathazeka kwi-hypermobility joint. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli .
Yintoni Joint Hypermobility?
Ngaba uhlala uziva ukuba amalungu akho evalelwe ezandleni, ezihlahleni, emadolweni, nasezingqinibeni? Ngaba ufumana iintlungu kunye nokudinwa kumalungu akho xa umzimba wakho uziva udiniwe rhoqo? Okanye xa usolula iziphetho zakho, ngaba zinwenwela kude kunesiqhelo ukuze uve isiqabu? Uninzi lwezi meko zahlukeneyo zihlala zinxulunyaniswa nabantu abafumana i-hypermobility edibeneyo. I-Joint hypermobility sisifo esizuzwa njengelifa kunye neepateni eziphambili ze-autosomal ezibonisa i-hyperlaxity edibeneyo kunye neentlungu ze-musculoskeletal ngaphakathi kweendawo zomzimba. ( Carbonell-Bobadilla et al., 2020 ) Le meko ye-tissue edibeneyo idla ngokuhambelana nokuguquguquka kwezicubu ezidibeneyo ezifana nemigqa kunye ne-tendon emzimbeni. Umzekelo uya kuba ukuba isithupha somntu sichukumisa umphambili wabo wangaphakathi ngaphandle kokuva iintlungu okanye ukungakhululeki, bane-hypermobility edibeneyo. Ukongeza, abantu abaninzi abajongana ne-hypermobility edibeneyo bahlala benokuxilongwa nzima njengoko beya kukhula ulusu kunye nobuthathaka bezicubu ngokuhamba kwexesha, okubangela iingxaki ze-musculoskeletal. ( Tofts et al., 2023 )
Xa abantu bejongana ne-hypermobility edibeneyo ngokuhamba kwexesha, uninzi luhlala lunophawu lwe-hypermobility edibeneyo. Baza kubonisa iimpawu ze-musculoskelet kunye ne-systemic ezikhokelela ekuboniseni ukukhubazeka kwamathambo, izicubu kunye ne-fragility yesikhumba, kunye nokwahlukana kwesakhiwo kwinkqubo yomzimba. ( UNicholson et al., 2022 ) Ezinye zeempawu zokuba i-joint hypermobility iboniswa kuxilongo ziquka:
Iintlungu zemisipha kunye nokuqina kwamalungu
Ukucofa amalungu
Ukukhathala
Imiba yokugaya
Imicimbi yokulinganisa
Ngethamsanqa, kukho unyango olwahlukeneyo olunokuthi lusetyenziswe ngabantu abaninzi ukunceda ukubuyisela izihlunu ezijikeleze amalunga kunye nokunciphisa iimpawu ezihambelanayo ezibangelwa yi-hypermobility edibeneyo.
Intshukumo Njengonyango-Ividiyo
VIDEO
Nosurgical Treatments For Joint Hypermobility
Xa ujongene ne-hypermobility edibeneyo, abantu abaninzi kufuneka bafune unyango lokunciphisa iimpawu ezihambelana neentlungu ze-hypermobility kunye nokunceda ukukhulula iziphelo zomzimba ngelixa ubuyisela ukuhamba. Olunye unyango olugqwesileyo lwe-hypermobility edibeneyo lunyango olungasebenzisi utyando olungaphazamisiyo, luthambileyo kumalungu kunye nezihlunu, kwaye lungabizi kakhulu. Iindidi ezahlukeneyo zonyango ezingezizo utyando zinokwenzelwa umntu ngamnye ngokuxhomekeke ekubeni kuqatha kangakanani na ukudityaniswa kwe-hypermobility kunye ne-commorbidities kuchaphazela umzimba womntu. Unyango olungenalo utyando lunokukhulula umzimba kwi-hypermobility edibeneyo ngokunyanga izizathu zentlungu ngokunciphisa kunye nokwandisa amandla okusebenza kunye nokubuyisela umgangatho wobomi bomntu. ( Etwell et al., 2021 ) Iindlela ezintathu zonyango ezingenalo utyando ezigqwesileyo ekunciphiseni intlungu kwi-hypermobility yamalungu kunye nokunceda ukuqinisa imisipha ejikelezayo ingezantsi.
Ukhathalelo lweChiropractic
Ukunyamekela kwe-Chiropractic kusebenzisa ukunyanzeliswa komgogodla kwaye kunceda ukubuyisela ukuhamba ngokubambisana emzimbeni ukuze kuncitshiswe imiphumo ye-hypermobility edibeneyo ngokuzinzisa amajoyina achaphazelekayo ukusuka kwi-hypermobile extremities. ( Boudreau et al., 2020 ) I-Chiropractors ibandakanya ukuguqulwa komatshini kunye nemigaqo kunye neendlela ezahlukeneyo zokunceda abantu abaninzi baphucule i-posture yabo ngokunyamekela imizimba yabo kunye nokusebenza kunye nezinye iindlela zokwelapha ezininzi ukugxininisa ukunyakaza okulawulwayo. Ngolunye ukuxhatshazwa okuhambelana nokuxhatshazwa ngokubambisana, njengentlungu emva nangentamo, ukunakekelwa kwe-chiropractic kunokunciphisa ezi mpawu ze-comorbidity kunye nokuvumela umntu ukuba aphinde abuyele umgangatho wobomi.
Ukwenza i-Acupuncture
Olunye unyango olungelona utyando olunokuthi abantu abaninzi balubandakanye ukunciphisa ukudityaniswa kwe-hypermobility kunye ne-comorbidities yayo yi-acupuncture. I-acupuncture isebenzisa iinaliti ezincinci, ezinqabileyo, eziqinileyo ezisetyenziswa ngabagqirha be-acupuncture ukuvala ii-receptors zentlungu kunye nokubuyisela ukuhamba kwamandla omzimba. Xa abantu abaninzi bejongene ne-hypermobility edibeneyo, iziphelo zabo emilenzeni, ezandleni nasezinyaweni ziba nentlungu ekuhambeni kwexesha, nto leyo enokubangela ukuba umzimba ungazinzi. Yintoni eyenziwa yi-acupuncture kukunceda ukunciphisa intlungu ebangelwa yi-hypermobility edibeneyo ehambelana neziphelo kunye nokubuyisela ukulinganisela kunye nokusebenza komzimba ( Luan et al., 2023 ). Oku kuthetha ukuba ukuba umntu ujongene nokuqina kunye neentlungu zemisipha ezivela kwi-joint hypermobility, i-acupuncture inokunceda ukubuyisela iintlungu ngokubeka iinaliti kwii-acupoints zomzimba ukunika isiqabu.
Ulungiso lwenyama
Unyango lomzimba lunyango lokugqibela olungasebenzisi utyando abantu abaninzi abanokulubandakanya kwimisebenzi yabo yemihla ngemihla. Unyango lomzimba lunokunceda ukulawula i-hypermobility edibeneyo elungiselelwe ukunceda ukuqinisa izihlunu ezibuthathaka ezijikeleze amajoyina achaphazelekayo, ukuphucula ukuzinza komntu kunye nokunceda ukunciphisa umngcipheko wokutshatyalaliswa. Ukongeza, abantu abaninzi banokusebenzisa umthambo onempembelelo ephantsi ukuqinisekisa ulawulo olululo lwemoto xa usenza umthambo rhoqo ngaphandle kokubeka uxinzelelo olugqithisileyo kumalungu. ( URussek et al., ngo-2022 )
Ngokubandakanya olu nyango luthathu lungelolo lotyando njengenxalenye yonyango olulungiselelweyo lwe-hypermobility edibeneyo, abantu abaninzi baya kuqala ukuva umahluko kwibhalansi yabo. Abayi kuba neentlungu ezidibeneyo ngokukhumbula ngakumbi umzimba kunye nokubandakanya utshintsho oluncinci kwindlela yabo. Nangona ukuhlala kunye ne-hypermobility edibeneyo kunokuba ngumceli mngeni kubantu abaninzi, ngokudibanisa kunye nokusebenzisa indibaniselwano efanelekileyo yonyango olungasebenzisi utyando, abaninzi banokuqala ukuphila ubomi obusebenzayo nobanelisayo.
Ucaphulo
Atwell, K., Michael, W., Dubey, J., James, S., Martonffy, A., Anderson, S., Rudin, N., & Schrager, S. (2021). Ukuxilongwa kunye noLawulo lwe-Hypermobility Spectrum Disorders kwi-Primary Care. J IBhodi ye Fam Fam , 34 (4), 838-848. doi.org/10.3122/jabfm.2021.04.200374
Boudreau, PA, Steiman, I., & Mior, S. (2020). Ulawulo lweklinikhi ye-benign joint hypermobility syndrome: i-case series. J Can Chiropr Assoc , 64 (1), 43-54. www.ncbi.nlm.nih.gov/pubmed/32476667
www.ncbi.nlm.nih.gov/pmc/articles/PMC7250515/pdf/jcca-64-43.pdf
Carbonell-Bobadilla, N., Rodriguez-Alvarez, AA, Rojas-Garcia, G., Barragan-Garfias, JA, Orrantia-Vertiz, M., & Rodriguez-Romo, R. (2020). [I-Joint hypermobility syndrome]. Acta Ortop Mex , 34 (6), 441-449. www.ncbi.nlm.nih.gov/pubmed/34020527 (Sindrome de hipermovilidad articular.)
Luan, L., Zhu, M., Adams, R., Witchalls, J., Pranata, A., & Han, J. (2023). Iziphumo ze-acupuncture okanye unyango olufanayo lwe-needling kwiintlungu, i-proprioception, ibhalansi, kunye nomsebenzi wokuzichaza ngokuzimeleyo kubantu abanokungazinzi okungapheliyo kwe-ankle: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. Mncedi Ther Med , 77 , 102983. doi.org/10.1016/j.ctim.2023.102983
Nicholson, LL, Simmonds, J., Pacey, V., De Wandele, I., Rombaut, L., Williams, CM, & Chan, C. (2022). Iimbono zamazwe ngamazwe kwi-Joint Hypermobility: I-Synthesis yeNzululwazi yangoku ukuKhokela izikhokelo zeKlinikhi kunye noPhando. J Clin Rheumatol , 28 (6), 314-320. doi.org/10.1097/RHU.0000000000001864
Russek, LN, Block, NP, Byrne, E., Chalela, S., Chan, C., Comerford, M., Frost, N., Hennessey, S., McCarthy, A., Nicholson, LL, Parry, J ., Simmonds, J., Stott, PJ, Thomas, L., Treleaven, J., Wagner, W., & Hakim, A. (2022). Ukunikezelwa kunye nokulawulwa konyango lomzimba wokungazinzi komlomo wesibeleko esiphezulu kwizigulane ezine-symptomatic generalized joint hypermobility: iingcebiso zeengcali zamazwe ngamazwe. Front Med (Lausanne) , 9 , 1072764. doi.org/10.3389/fmed.2022.1072764
Tofts, LJ, Simmonds, J., Schwartz, SB, Richheimer, RM, O'Connor, C., Elias, E., Engelbert, R., Cleary, K., Tinkle, BT, Kline, AD, Hakim, AJ , van Rossum, MAJ, & Pacey, V. (2023). Uxinzelelo oludibeneyo lwabantwana: isakhelo sokuxilonga kunye nophononongo olubalisayo. Orphanet J Rare Dis , 18 (1), 104. doi.org/10.1186/s13023-023-02717-2
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