"Ndine wokondwa kunena kuti sizinali zonse mmutu mwanu" ndi zomwe ndinauza kholo la munthu wodwala matenda a asthmatic yemwe ankadandaula kuti kusudzulana kosautsa kunayambitsa kuphulika kwa mphumu. Makolo osudzulana anakhumudwa kuti ngakhale kuti anayesetsa kuti atsimikizire kuti mphumu ya mwana wawo yayendetsedwa, sakanatha kuwayang'anira. Pambuyo poonetsetsa kuti panalibe zovuta zotsatila, kutsata njira zamakono kapena zochitika zina, ndinalimbikitsa makolo kuti atsimikize kuti akulephera kukayikira za mwana wawo komanso mavuto ena okhudza kusudzulana.
Pamene mwanayo anazindikira kuti zikanakhala bwino muzochitika zatsopano zapakhomo, mwana wake wa mphumu adayamba kulamulira. Pali mgwirizano wamphamvu pakati pa zizindikiro za mphumu ndi nkhawa.
Kodi munayamba mwawonapo ubale pakati pa mpweya wanu ndi mphumu? Sizodziwika kuti nkhawa imayambitsa mphumu komanso asthma yomwe imatsogolera ku zizindikiro za nkhawa. Pamene mphumu imayang'aniridwa bwino, vuto lanu lokhala ndi matenda ovutika maganizo likuwonjezeka poyerekeza ndi anthu ambiri. Kafukufuku wina wasonyeza kuti anthu odwala mphumu amakhala ndi chiopsezo chowonjezereka ngakhale atakhala ndi mphamvu zozizwitsa.
Kusokonezeka maganizo kwasonyezedwa kuti kukhale mphumu yoipa kwambiri mu maphunziro ambiri. Kupsinjika maganizo kungakupangitseni kumva kuti mumakhala wopuma komanso kungayambitse zizindikiro zanu za mphumu . Ngati kusokonezeka maganizo kumayambitsa mphumu yanu, muyenera kukhala owona bwino. Sizingatheke kuti mutha kuthetsa mavuto onse m'moyo mwanu. M'malo mwake, ndikofunika kuphunzira momwe mungapeĊµere kupanikizika kosalekeza, kuthana ndi nkhawa zomwe sangathe kuzipewa, ndi kuphunzira kupumula kuti muteteze zizindikiro za mphumu osati mantha.
Kodi Kupanikizika Konse N'kosayenera?
Ngakhale kuti nthawi zambiri timaganiza kuti kupanikizika ndi chinthu choipa, sikuti kupanikizika konse kuli kovuta. Nthawi zambiri chimatitsogolera kuti tipambane ndikukwaniritsa zinthu. Mmene timachitira ndi nkhawa ndizokhaokha. Anthu ena amafunikira nthawi yolimbitsa nthawi kuti agwire ntchito yabwino, pamene ena amafunika kukonzekera bwino pasadakhale.
Kupititsa patsogolo ntchito kuntchito kapena kuyesa kukumana ndi anthu atsopano kungakhale kovuta, koma ubwino ungapangitse chisangalalo ndi mphoto zomwe zimaposa kupanikizika. Kungodziwa momwe mungagwirire ndi zovuta za tsiku ndi tsiku zochita zinthu zingakhale zofunikira kuti muthe kusamalira zovuta za tsiku ndi tsiku.
Inde, mavuto ena amatha kukhala chinthu chabwino. Koma kupsinjika kosalekeza, komano, sizabwino kwa inu kapena mphumu yanu. Zingachokere ku malo osiyanasiyana, ndipo zingakhudze chitetezo cha mthupi lanu ndipo zimakhudza thanzi lanu ndi mphumu yanu. Zomwe zimayambitsa kupanikizika ndi matupi kutulutsa mankhwala monga histamines zomwe zingayambitse zotupa monga chifuwa, chifuwa, mpweya, kapena kupuma.
Kupsinjika maganizo kumakhudza momwe timayendera nthawi zonse-monga kumwa mankhwala. Ngati mumapanikizika kwambiri ndi sukulu kapena kugwira ntchito mungaiwale kutenga mankhwala anu olamulira kapena kuyenda kunja kwa nyumba popanda kupulumutsa kwanu. Zonsezi zingakuike pangozi kuti zizindikiro zanu za mphumu ziwonjezeke.
Kodi Ndingatani Kuti Ndisamapanikizike Kwambiri?
Pali kusintha kwambiri kwa moyo wanu ndi njira zomwe mungathe kuzigwiritsa ntchito ngati gawo la pulogalamu yogulitsa nkhawa, monga:
- Kudya chakudya choyenera komanso chopatsa thanzi
- Kusunga kulemera kwathanzi
- Kugona mokwanira
- Kuchita nthawi zonse
- Kulepheretsa caffeine ndi mowa
- Kudziwa zovuta zanu ndikuyesera kuzichepetsa
- Phunzitsani njira zopuma
Monga zinthu zina zambiri m'moyo, ngati mungathe kuyeza kapena kuzindikira chinthu chomwe mungachite. Ngati mumadziwa zovuta kapena zovuta zomwe zimayambitsa mphumu yanu, mukhoza kupanga ndondomeko yopewa mkhalidwe kapena kuphunzira njira zina zothandizira. Ngati simungathe kuchita izi nokha, mukhoza kukambirana ndi dokotala wokhudzana ndi Kuwonetsetsa ndi Kuyankha Kupewa Kwambiri. Mungathe kuganiziranso njira zakuthupi zakuya monga zochitika kupuma kwa Buteyko.
Njirazi zimagwirizanitsa ndi zizindikiro za mphumu, kuchepa kwa mankhwala opatsirana, kuchepa kwa mankhwala a mphumu tsiku ndi tsiku, ndi moyo wabwino.
Kuchita masewera olimbitsa thupi ndi ntchito yayikulu yothandizira kupewa kapena kusamalira nkhawa. Kuchita masewera olimbitsa thupi kumakuthandizani kuti mukhale ndi thanzi labwino, kukhala ndi thanzi labwino, ndi kuchepetsa chiopsezo cha matenda a mtima. Lankhulani ndi dokotala wanu za kayendedwe ka masewera olimbitsa thupi omwe ndi abwino kwa mphumu yanu komanso zabwino za thanzi lanu lonse.
Kuwonjezera pa kuchita masewera olimbitsa thupi, ambiri a ife tingagwiritse ntchito kugona pang'ono. Kugona molakwika sikuti kungachititse kuti mphumu yanu ikhale yoipitsitsa koma imasiyani inu mukutopa chifukwa cha kusukulu kosauka kapena kugwira ntchito. Ngati mukudzuka usiku kuti muzitha kugwiritsa ntchito mphumu yanu mumakhala osauka ndipo muyenera kukambirana ndi dokotala wanu.
Kusokonezeka maganizo sikuyenera kukhala chinthu chachikulu cha mphumu yanu ngati mungathe kuzizindikira ndikupanga kusintha koyenera.
Zotsatira:
> Chowongolera, S. > Kupanikizika > ndi Phumu: Plot Amatsitsa Am. J. Respir. Chotsutsa. Care Med., Voliyumu 165, Nambala 8, April 2002, 1034-1035.
> Liu LY, Coe CL, Swenson CA, Kelly EA, Kita H, Busse WW. Kuyezetsa sukulu kumapangitsa kuti kutupa kwa antigen kukhale kovuta. Am J Respir Amatsutsa Chithandizo cha Med Med 2002; 165: 1062-1067.
> Rietveld S, Everaerd W, Creer TL. Kusokonezeka maganizo kwa mphumu: kubwereza kafukufuku ndi njira zomwe zingatheke. Clin Exp Expergy 2000; 30: 1058-1066.