"Bamboo disease" is too painful to get out of bed: stretching and swimming can help alleviate it!

Patients with autoimmune diseases should focus on making their bodies more energetic. Swimming and yoga have many benefits!

Bamboo pole disease hurts me so much that I can't get out of bed. Stars such as Jay Chou, Yi Lee, Haozi, Tian Yu and his son all suffered from it! Doctor: Stretching and swimming can help relieve the pain! There are 70,000 patients with ankylosing spondylitis in Taiwan Province. The most common symptoms are low back pain and spinal stiffness, in addition to iriditis, psoriasis, osteoporosis and other complications. Artists such as Jay Chou, Yi Lee, Haozi, Yu Tian and his son have all been troubled by this disease. In addition to receiving medication as soon as possible, proper exercise habits are also very helpful to control the disease.

Ankylosing spondylitis is actually an autoimmune disease, which was called "bamboo pole disease" in the early stage. Some people describe it as more painful than severe dysmenorrhea and can't get out of bed at all. But if you don't move because you are afraid of pain, it is easy to let the pain happen again and again! Appropriate light and moderate exercise is actually very helpful to improve ankylosing spondylitis. Many doctors recommend stretching, stretching and swimming! In fact, not only for patients with ankylosing spondylitis, but also for patients with various autoimmune diseases with a population of about 400 million around the world, proper exercise is one of the most important keys. If you make a mistake, your condition will get worse easily.

HIIT can consume calories in a short time, but it may aggravate autoimmune diseases! When it comes to exercise and autoimmune diseases, the two key words are "slow" and "steady". The benefits of exercise are well known. However, whether physical activity will have a positive impact on hormones and immune system depends on many different factors, such as the form, cycle and intensity of exercise, the time of exercise in a day, whether to fast, how long it is since the last exercise, whether to exercise regularly, and health status.

Importantly, strenuous exercise, especially long-term aerobic exercise (including high-intensity interval training) may have adverse consequences for autoimmune diseases, which will not only slow down the repair speed, but even worsen the condition. Still, sedentary is harmful to you. What you should pay attention to is that regular low-intensity to moderate-intensity exercise is good for you, but excessive exercise (both in quantity and intensity) is harmful to you.

It can't be ignored-exercise itself is also a source of stress! Physical activity will affect the body's response to stress. Many studies show that in the face of long-term and acute stress, physical activity can improve mental health and mood, as well as resilience.

Many studies show that your ability to cope with life stressors will decline with the decrease of physical activity, but physical activity itself is a stressor, and the effects of exercise stress and psychological stress will accumulate, which means that the stress you feel is the sum of exercise stress and psychological stress. It is very important for patients with autoimmune diseases to properly handle stress.

The intensity of activity is greater than usual habits, and it is easy to make the immune system too active! The influence of physical activity on the immune system is very complicated, which mostly depends on whether the exercise mode is acute (irregular strenuous exercise) or long-term (regular). The acute exercise mode is not just as simple as someone suddenly jumping into an aerobic taekwondo class. As long as the training intensity is obviously greater than his original habit, or the exercise time is obviously longer than his past habit, it is acute exercise.

Whether it is endurance or resistance training, strenuous exercise will cause inflammation; On the contrary, regular exercise is unlikely to happen-regular and moderate physical activity plays an indispensable role in regulating hormones and immune system.

Focus on making your body more energetic. Swimming and yoga have many benefits! Most people think that people should exercise more, but patients with autoimmune diseases should focus on making their bodies more energetic: avoiding consumptive and strenuous exercise and increasing the weight of low-intensity and moderate-intensity activities.

The definition of excessive strenuous exercise varies from person to person. Running a distance of two miles is a moderate-intensity exercise, which can benefit one person, but it may be harmful to another person. You must use common sense to judge that your goal is to integrate enough physical activities into your daily life without overstretching your body. This doesn't mean that your physical strength and endurance can't be increased, but you should do it step by step:

If you are a sedentary person, you should include moderate physical activities in your daily life, such as stretching, walking, yoga and swimming, and gradually increase the intensity and duration. For those who are used to doing strenuous activities in the gym several times a week, you need to evaluate your health, whether it is necessary to reduce the intensity of training, and give priority to arranging enough rest time between training cycles to ensure that it will not bring too much pressure to your body.

What should athletes with autoimmune diseases do? If you are an athlete who is struggling with autoimmune diseases, you may have noticed that your heavy training cycle may be partly responsible for your disease, so you have to pull back the training intensity so that your body can be repaired-you must consider the relationship between training and your disease. However, this does not necessarily mean that you should give up the sport you are engaged in. Reducing the intensity of the training cycle and increasing the recovery time of one week may be very different. In addition:

* Don't eat for at least 30 minutes before the start of training or competition. * During strenuous exercise, about 480 cc of beverages with carbohydrate content below 10% but containing glucose, fructose and electrolyte are consumed per hour. * Avoid strenuous exercise in hot weather. * Supplement probiotics. * Ensure that there is enough recovery time (at least 24 hours) during the training and get enough sleep every night. * Ensure adequate food intake to support recovery and repair between training cycles. * Strictly evaluate the role of your training in your autoimmune diseases. ── This article is taken from the book The Cure Bible of Terrible Autoimmune Diseases, persimmon culture.

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