Mutu si matenda okha. Zingakhudze thanzi la munthu, maubwenzi, chiyembekezo cha ntchito, zofunika pamoyo monga kugona ndi kuchita masewero olimbitsa thupi, komanso kukhala ndi moyo wabwino.
Ichi ndi chifukwa chake kuphatikiza kwa mankhwala ndi njira zothandizira zimagwiritsidwa ntchito pofuna kuthana ndi vuto la mutu - ndipo kafukufuku akuwonetsa kuti njira yonseyi imagwira bwino kuposa mankhwala okhawo.
Ngakhale kuti pali mankhwala othandizira ambiri omwe amalengezedwa monga othandizira kuyang'anira mutu, ambiri alibe umboni wa sayansi woti awathandize. Inde, izi sizikutanthauza kuti mankhwala ena sangathe kuchepetsa mutu wako. M'malo mwake, ngati mutasankha njira yowonjezera mutu, ndibwino kuti muzisankha zomwe zakhala zikupindulitsa pogwiritsa ntchito kafukufuku.
Ndichochi, njira zitatu zothandizira zopezeka kuti zothandiza popewera ndi kupweteka mutu wanu ndi mankhwala otulutsira, biofeedback, ndi chidziwitso-chithandizo cha khalidwe.
Chitonthozo Chotsitsimula
Kwa anthu omwe amatha kupweteka mutu, ngakhale zovuta za tsiku ndi tsiku zovuta zimakhala zopweteka mutu-monga ntchito yomalizira, kusamalira mwana, kapena kulipira ngongole. Kupsinjika kumeneku kungachititse kuti thupi la munthu likhale ndi mantha komanso kuwonjezeka kwa kuthamanga kwa mtima, kuthamanga kwa magazi, kutaya thukuta, kupweteka kwa thupi, ndi kusowa tulo.
Popeza kuti mayankhowa amatha kupweteketsa mutu, cholinga cha mankhwala otulutsira ndikutsegula dongosolo lanu lachitetezo kuti muteteze kapena kuthetsa mutuwu.
Ndikofunika kuzindikira kuti maphunziro opumula ndi osiyana kwambiri kuposa momwe mukuganizira. Ndipotu, kuphunzira kupumula ndi luso ndipo ndi lovuta kwambiri kusiyana ndi kubwezeretsa bwenzi lanu.
Njira zodzikongoletsa zowonjezera zimaphatikizapo kupuma ndi kupuma bwino. Popuma mokwanira, munthu amaphunzira momwe angagwiritsire ntchito mapapu awo ndi mpweya ndikuwamasula mpweya wabwino ndi pang'onopang'ono-izi zimapangitsa kuti mpweya uziyenda mpaka ubongo wanu ndi minofu.
Kupuma msanga, kapena PMR, ndiyo njira yogwiritsiridwa ntchito yotulutsira popweteka mutu. Mu PMR, munthu amaphunzira momwe angakhalire ndi kupumula minofu mu thupi lawo lonse. Mwanjira iyi, pamene mutu umayamba kudziwonetsera wokha ndipo thupi limatha, munthu angaphunzire momwe angachepetsere vutoli ndikuletsa kupweteka mutu kapena kuchepetsa zotsatira zake.
Maphunziro otsegula amafunika magawo a sabata iliyonse ndi katswiri wa zamaganizo kwa miyezi itatu kapena itatu. Pakatikati pa magawo, munthu amachitira luso lawo lokhazikika pakhomo, kufikira atakhala okonzeka komanso akudziŵa bwino kuti aziwathandiza pamoyo wawo wa tsiku ndi tsiku.
Biofeedback
Mu biofeedback, chipangizo chimapangitsa thupi lanu kukhala ndi mayankho enieni pamaganizo ndikukubwezerani izi. Mwanjira imeneyi mukhoza kumvetsetsa mayankho a thupi lanu ndikuphunzira momwe mungawalamulire.
Mitundu iwiri ya biofeedback yogwiritsidwa ntchito popewera mutu ndi migraines ndi EMG (electromyographic) biofeedback ndi kutentha (kutentha kwa manja) biofeedback.
Mu EMG biofeedback, magetsi amaikidwa pa minofu inayake, kawirikawiri minofu ya pamphumi, minofu ya nsagwada, ndi mitsempha ya khosi-minofu itatuyi imakhala yolimba pamene mukukumana ndi nkhawa kapena kukhumudwa. Ma electrode amayesa kuthamanga kwa minofu, ndipo makina a EMG akutumizira uthengawo kwa inu, kawirikawiri mwa mawonekedwe.
Mu kutentha kwa biofeedback, chipangizo cha biofeedback chimagwiritsidwa ntchito poyerekeza kutentha kwa dzanja kapena chala chanu-lingaliro loti pamene mukugwedezeka kapena kudandaula, manja anu amazizira komanso amazizira. Mawonedwe owonetsedwa pa makina a EMG amagwiritsidwa ntchito kutumiza uthenga wokhudza kutentha kwa khungu kwa iwe.
Mutaphunzira luso la biofeedback, mudzaphunzira momwe mungazindikire mayankho a thupi lanu popanda makina. Izi zimafuna kuchita mwakhama koma zingakuthandizeni kupeza mphamvu ya mphamvu pa matenda anu a m'mutu.
Njira Yopanda Kumvetsetsa
Ndi mtundu uwu wa mankhwala, anthu amayamba kuphunzira momwe angadziwire mutu wawo wapadera ndi oyambitsa migraine . Zambiri zimaphatikizapo:
- nkhawa
- malingaliro oipa (mwachitsanzo, mkwiyo, kudzimva chisoni, kapena nkhawa)
- Matenda ogona (mwachitsanzo, kusowa tulo kapena kugona tulo)
- njala
- zakudya zina (mwachitsanzo, tchizi kapena chokoleti)
- mowa
- kusintha kwa nyengo
- zozungulira zachilengedwe kapena zowonongeka (mwachitsanzo, kununkhira , kuwala kwa dzuwa, phokoso , eyestrain)
Pambuyo pake munthu atapanga zofuna zake, amaphunzitsidwa momwe angachitire bwino kuti athe kuchepetsa kupweteka kwa mutu ndi / kapena kulemala kwa mutu.
Ndipotu, kuthana ndi zovuta zanu, mmalo mozipewa , ndiko kuganizira kwambiri za chidziwitso-chithandizo cha mankhwala tsopano. Izi ndi chifukwa kupeŵa zonse zomwe mungathe kuchita kumayambitsa mutu kumakhala kosatheka, kumabweretsa mavuto, ndipo kungapangitse moyo wotsalira.
Zonsezi, nkofunika kuti chitsimikizo-chithandizo chamankhwala omwe mumakhala nacho chikugwirizana ndi zosowa zanu ndi zolinga zanu. Onetsetsani kuti mukusamalidwa kuchokera kwa akatswiri odziwa ntchito, ovomerezeka, monga katswiri wa zamaganizo kapena wamaganizo.
Mawu Ochokera
Poganizira za mankhwala othandizira mutu, onetsetsani kuti mwayamba kupeza chitsogozo cha dokotala wanu. Kafukufuku amasonyeza kuti kuphatikiza kwa mankhwala (ngati kuli koyenera) ndi njira zamankhwala zothandizira zimapangitsa kuti munthu asamakhale ndi thanzi labwino. Komanso, ndizomveka kukhala wosasamala za mankhwala othandizira omwe mumagwira nawo, chifukwa akufuna kudzipereka nthawi ndi khama lanu.
Pitirizani kukhalabe olimbikitsa pofufuza mankhwala opweteka kumutu. Tsatirani matumbo anu. Ngati mankhwala sakugwira ntchito, ndizo zabwino. Lankhulani ndi dokotala wanu kuti muwone njira ina.
Kumbukirani, kusamalira mutu wanu ndi kusasinthasintha pakati pa moyo, mankhwala, ndi makhalidwe. Chisamaliro chimenechi chidzafuna kuyesayesa kosasinthika ndi kusintha.
> Zotsatira:
> American Academy of Neurology. Malangizo Otsatira Umboni wa Kumutu kwa mutu wa Migraine: Mankhwala ndi Makhalidwe Abwino .
> Mutu wa America wa Mutu. (2014). Bokosi la Zopweteka M'mutu: Mankhwala Omwe Amagwira Ntchito Osapatsirana Kumutu kwa Mutu .
> Lipchik G. (May 2008). American Headache Society: Biofeedback ndi Maphunziro Otsitsimula Amutu.
> Martin PR, et al. Kupititsa patsogolo chidziwitso-chithandizo chamakhalidwe chakumutu kwa mutu: kukonzekera kuyesedwa kosasinthika. BMC Neurol. 2014; 14: 233.
> Amvula JC, Penzien DB, McCory DC, & Grey RN. Kuchita kupweteka kumutu: mbiri, kubwereza zolemba zamatsenga, ndi kufunsa njira. Mutu . 2005; 45 Suppl 2: S92-109.