5 Kusangalala Njira Zothana ndi Zizindikiro za Fibromyalgia

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Zodzichepetsa Zodzichepetsa

Mankhwala amachititsa kuti fibromyalgia izikhala yabwino kwambiri ngati zimakhala zosalala. Koma zigawo zonsezi siziyenera kuphatikizapo mankhwala, zowonjezereka, ndi kuikidwa kosatha ndi dokotala wina. Ena a iwo akhoza kukhala ... osangalatsa.

Inu mukukayikira ine, sichoncho inu? Chabwino, ine ndikutsimikizira izo! Ndikupatsani njira zisanu zokondweretsa zochepetsera zizindikiro za sayansi. Ndiko kulondola - pali umboni wa zinthu zonsezi.

Komabe, mwadzidzidzi, izi sizikutengera zithandizo zina. Iwo ali owonjezera pang'ono omwe angakhoze kutsiriza pamene inu mukusowa iwo. Ganizirani za iwo monga zowonjezera, osati mmalo mwake.

Nazi!

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# 1 - Nyimbo: Kumvetsera kapena Kuimba

Mphindi 20 zokhazikika kumvetsera nyimbo zosangalatsa, kapena kumangokhalira kupuma, kungachepetse ululu wanu wa fibromyalgia, malinga ndi kafukufuku wina.

Kafukufuku wina amasonyeza kuti zingakupangitseni kuti muchepetse maganizo komanso mukhale otanganidwa kwambiri.

Zingakuthandizenso ndi ntchito yanu yamaganizo. Kuphunzira kwa 2015 (Sarkamo) kunasonyeza kuti kuyimba tsiku lililonse kwa masabata khumi kumapangitsa kuti azikumbukira ntchito komanso ntchito yoyang'anira anthu omwe ali ndi matenda a Alzheimers. Fibromyalgia sichimakhudzana ndi matenda a dementia monga Alzheimer's, koma imatha kuwononga mitundu iwiri ya ubongo.

Chinthu chachikulu chokhudza nyimbo ndikuti tikhoza kumvetsera kumalo kulikonse. Ndipo simukupita kulikonse popanda mawu anu oimba!

• Phunzirani zambiri: Chithandizo cha nyimbo pa ululu wa Fibromyalgia

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# 2 - kuseka

Sizomwe zili m'kabuku ka Reader's Digest zomwe zili pafupi ndi nyumba ya agogo anu; kuseka kwenikweni ndi mankhwala abwino!

Zedi, mukudziwa kuti zimamveka bwino ndipo zimatha kuwalimbikitsa, koma zomwe zikuchitika mu ubongo wanu ndi thupi ndi zodabwitsa. Kafukufuku pa kuseka komanso matenda osiyanasiyana (koma osati fibromyalgia) amasonyeza kuti akhoza:

• Kupweteka kochepa,
• Pemphani nkhawa,
• Kupititsa patsogolo thanzi lanu la chitetezo cha mthupi,
• Kupititsa patsogolo magazi,
• Zomwe zimakhudza zochita masewera olimbitsa thupi.

Mutha kumverera ngati muli ndi chifukwa chochepa choseka. Ine ndimatenga izo_ma masiku ena, ndi zovuta ngakhale kumangokweza kumwetulira. Zomwe ndimapanga ndikupeza masewero kapena podcast kapena mtundu umene umakuchititsani kukudetsani, ndikudalira pa nthawi yamdima.

Ngati simungathe kupeza chilichonse kuti musaseke, mukhoza kukhala ndi vuto lalikulu lachisokonezo. Ambirife timachita, ndipo palibe chifukwa chochitira manyazi. Lankhulani ndi dokotala wanu, ndipo ngati kuli koyenera, yambani kufufuza njira zomwe mungasankhe. Palibe amene ayenera kukhala motere.

• Ubwino Wokuseka kwa Fibromyalgia

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# 3 - Kusewera Masewera a Video

Mumamva zambiri za zotsatira za thanzi la masewera a pakompyuta, koma maphunziro amasonyeza kuti angakhale ndi phindu lalikulu. Inde, ofufuza amaphunzira izi, ndipo ndithudi.

Ndi chifukwa chabwino, nanunso. Masewera a pakompyuta amawoneka kuti ali ndi mphamvu yaikulu pa ubongo wathu. Mwachitsanzo, pa kafukufuku wodwala zamagazi, amawonetsedwa kuti:

• Kupititsa patsogolo mitundu yambiri ya kukumbukira,
• Zizindikiro zochepa za kuvutika maganizo,
• Kupititsa patsogolo luso lamagetsi,
• Kufulumizitsa nthawi yoyankha,
• Sungani ma multitasking.

Pamwamba pa zonsezi, mu fibromyalgia, amawonekeranso kuti asokoneze ubongo wathu ku chiwonongeko chokhazikika cha zizindikiro zopweteka. Sizimapweteka, koma zimakupangitsani kuti musadziwe bwino. Izi ndi zabwino kwa ife, chifukwa ubongo wathu ndi wotcheru kwambiri.

Masewera owonetserako mafilimu angaperekenso machitidwe olimbikitsa omwe tingagwiritse ntchito maluso athu.

• Masewera a Pakompyuta Othandiza Kutengera Fibromyalgia
• Masewera a Pulogalamu Yowonongeka Chifukwa cha Fibromyalgia

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# 4 - Kugonana

Ndikudziwa, mumamva ululu, simumadzimva nokha, mulibe mphamvu, simukufuna kudzipiritsa nokha .... Koma kwenikweni, ndani akufuna kutsata moyo wosagonana?

Kuphatikizanso apo, amapereka zotsatira zina zothandizira. Zachikuluzikulu zimakhala kusintha kwa ubongo: oxytocin ndi endorphins.

Oxytocin nthawi zambiri amatchedwa "hormone yachikondi." Zimatulutsidwa panthawi ya kugonana, ndipo zimagwirizanitsidwa ndi kumasuka, kumangokhulupirira, ndi kukhazikika maganizo.

Endorphins ndi "mankhwala osangalatsa." Mumamasula ambiri mwao pa nthawi yogonana, makamaka zolaula. Mbali yokondweretsa kwambiri ya endorphins, pokhudzana ndi mtengo wa mankhwala, ndikuti amagwira ntchito zomwe zimapezeka mu ubongo wanu monga opiates. Ndiko kulondola - iwo ali painkillers. Zowonongeka, zachirengedwe, zosavulaza-kapena-overdose-risk painkillers.

Inde, kugonana kungakhale kovuta kwa ife, koma mutha kugonjetsa kapena kugwira ntchito zosiyanasiyana.

• Kugonana ndi Fibromyalgia: Kugonjetsa Zopinga

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# 5 - Kusinkhasinkha

Chabwino, kotero poyerekeza ndi kugonana ndi masewero a kanema, kusinkhasinkha sikungamveka bwino "zosangalatsa." Komabe, izi zingakhale zosangalatsa kwambiri, makamaka kamodzi mukapeza phokoso ndikuyamba kumva ubwino.

Kusinkhasinkha kumathandiza ndi zinthu zambiri, monga:

• Kusokonezeka maganizo,
• Kutsika kwa magazi,
• Kuchepetsa ululu,
• Kukulitsa tulo,
• Kuwonjezera kukumbukira zithunzi,
• Kuchepetsa kuvutika maganizo.

Kusinkhasinkha, makamaka mtundu wotchedwa kusinkhasinkha m'malingaliro, ndiko kufufuza zochuluka za kafukufuku ndikuwonetsa zotsatira zowonjezera.

_Zotsatira:

_{Alparslan GB, et al. Kachipatala. 2015 Aug 6. [Epub patsogolo pa kusindikiza] Zotsatira za nyimbo pa ululu kwa odwala fibromyalgia.}

_{Anguera JA, et al. Chilengedwe. 2013 Sep 5; 501 (7465): 97-101. Maphunziro a masewera a pakompyuta amachititsa kuti anthu achikulire azidziletsa.}

_{Okhazikika PL, et al. Malire mu psychology. 2014 Jan 7; 4: 1010. Maphunziro odziwa zamaganizo ndi masewera achiwonetsero a kanema: mfundo zomwe muyenera kuziganizira.}

_{Bennett MP, et al. Njira zina zothandizira paumoyo ndi mankhwala. 2003 Mar-Apr; 9 (2): 38-45. Zosangalatsa za kuseka kokondweretsa pachisokonezo ndi maselo achilengedwe.}

_{Berk LS, et al. Njira zina zothandizira paumoyo ndi mankhwala. 2001 Mar; 7 (2): 62-72, 74-6. Kusinthasintha kwa magawo amodzi mwachangu pa nthawi yachisangalalo cha chisangalalo-chosangalatsa.}

_{Berk LS, et al. Magazini ya ku America ya sayansi ya sayansi. 1989 Dec; 298 (6): 390-6. Neuroendocrine ndi mahomoni opanikizika amasintha panthawi yosangalala.}

_{Botella C, et al. Cyberspsychology, khalidwe ndi malo ochezera a pa Intaneti. 2013 Mar 16 (3): 215-23. Zoona zenizeni pa chithandizo cha fibromyalgia: phunziro la oyendetsa.}

_{Garza-Villarreal EA, ndi al. Malire mu psychology. 2014 Feb 11; 5: 90. Nyimbo zimachepetsa ululu ndipo zimapangitsa kuti anthu azigwira bwino ntchito ya fibromyalgia.}

_{Garza-Villarreal EA, ndi al. Malire mu psychology. 2015 Jul 22; 6: 1051. Nyimbo zimachepetsa kupweteka ndipo zimapangitsa mpumulo kupuma fMRI BOLD kutalika kwa gyrus m'magulumagulu ang'onoang'ono a odwala fibromyalgia.}

_{Zolemba zaumoyo za HelpGuide.org ndi Harvard. Maumwini onse ndi otetezedwa. Ubwino wa malingaliro: zizoloŵezi zowonjezera moyo wabwino ndi thupi. Idapezeka mu May 2015.}

_{Jones KD, et al. Fufuzani. 2015 Apr 28. pii: S1550-8307 (15) 00067-1. Maonekedwe a Fibromyalgia ndi malingaliro amalingaliro mu 4986 anthu omwe ali ndi fibromyalgia.}

_{Mahony DL, Burroughs WJ, Hieatt AC. Magazini ya Psychology. 2001 Apr; 128 (2): 217-26. Zotsatira za kuseka pa malo osokonekera: kodi kuyembekezera kumakhaladi chenicheni?}

_{Matsuzaki T, et al. Rheumatology (Oxford). 2006 Feb; 45 (2): 182-6. Kuseka kosangalatsa kumakhudza kwambiri serum pro- ndi anti-inflammatory cytokine levels malinga ndi msinkhu wa matenda opatsirana kwa odwala matenda a nyamakazi.}

_{Mercadie L, Mick G, Bigand E. Mavuto oyamwitsa ana. 2015 Jul 8. pii: S1524-9042 (15) 00013-2. Zotsatira za kumvetsera nyimbo ndi zowonongeka zowonongeka pa zochitika zosagwira ntchito komanso zovuta kumakhala ndi ululu ndi kutopa mu fibromyalgia.}

_{Picard LM, et al. Kafukufuku wovuta ndi kasamalidwe. 2014 Mar-Apr, 19 (2): 97-101. Nyimbo ngati thandizo la kugona mu fibromyalgia.}

_{Sarkamo T, et al. Journal of the Alzheimer's disease. 2015 Oct 19. [Epub patsogolo pa kusindikiza] Zinthu zogwira ntchito komanso zowerengeka zokhudzana ndi chidziwitso chodziŵika bwino ndi zamaganizo zomwe zimakhala zochitika pamasewera.}

_{Whitbourne SK, Ellenberg S, Akimoto K. Cyberpsychology, khalidwe ndi malo ochezera a pa Intaneti. 2013 Dec; 16 (12): 892-7. Zifukwa zosewera masewera a pakompyuta omwe ali ndi zaka 18 mpaka 80.}