Kugonjetsa Zolepheretsa Kugona
Kodi munagona bwanji usiku watha? Kodi mudadzuka kuti mutonthozedwe ndikukonzekera tsiku lanu? Kodi amenewa ndi mafunso ovuta kwambiri omwe angafunse munthu wina yemwe ali ndi fibromyalgia (FMS) kapena matenda otupa (CFS kapena ME / CFS )?
Pamene kugona kuli kovuta kwambiri kwa ife, ndizotheka kugona bwino ndi izi.
Kwenikweni, anthu ambiri omwe ali ndi ME / CFS adzakuuzani kuti amagona bwino ndithu mwina maola asanu ndi atatu kapena khumi usiku, kuphatikizapo maulendo angapo patsiku.
Ambiri a ife ndi FMS, timamva mwayi wokhala ndi maola anayi kapena asanu ogona usiku. Kuuka kudzatsitsimula kungakhale chinthu chomwe mukukumbukira mukuchita mmbuyomu pamene, FMS kapena ME / CFS isanalowemo ndikukusiyani mutatopa.
FMS ndi ME / CFS zimakhala zofanana, kuphatikizapo kutopa ndi kusabwerera. Amagwirizananso ndi matenda ambiri ogona.
Ziribe kanthu kaya mukudwala matenda otani, mungapindule ndi kugona bwino. Si zophweka kuchita zinthu zonse zomwe zingakuthandizeni kugona bwino, koma kusintha kwa thanzi kungakhale mphoto yaikulu.
Zolepheretsa Kugona
Mwinamwake mumamva za ukhondo (kuyimirira pa nthawi yomweyo tsiku lililonse, kupeĊµa caffeine musanayambe kugona), ndipo pamene kuli kofunikira, sikofunika kokha. Mwinamwake mwayesapo malangizowo ndipo munalibe mwayi uliwonse. Ngati ndi choncho, mungakhale ndi zinthu zina zomwe muyenera kuzikonza poyamba, kuphatikizapo:
- kuwonetsa zotsatira zokhudzana ndi kugona kwa mankhwala
- kupeza ndi kuthana ndi zovuta za kugona
- kusamalira ululu kotero kusokoneza pang'ono kugona
- kusintha maganizo anu pa kugona
Mwina simungathe kulamulira onse mwamsanga ndi mosavuta. Komabe, pa iliyonse yomwe mungathe kuigwira bwino, mudzatuta ubwino wokhala ndi tulo, zomwe zikutanthauza kuti mukumva bwino.
Zochitika Zogwira Zogonana
Njira yosavuta ikuyang'ana pa zovuta za mankhwala ndi mankhwala omwe mumakhala nawo nthawi zonse kuti muwone ngati angapangitse mavuto anu ogona. Mwachitsanzo, kusowa tulo ndi njira yothetsera mavuto ambiri, kuphatikizapo Lyrica (pregabalin) ndi CoQ10 .
Mukhoza kupeza zotsatira za mankhwala osokoneza bongo (ndi zowonjezereka zambiri) pa malo opanga mankhwala, mankhwala ophatikiza mankhwala osokoneza bongo, webusaiti ya FDA, kapena pharmacy yanu.
Musamaganizire mozama mankhwala anu. Iwo samangowerengera mapiritsi! Akatswiri a zamaphunziro amaphunzitsidwa kwambiri ndi mankhwala omwe amachiza mankhwalawa ndipo akhoza kukuwuzani kuposa dokotala wanu.
Ngati mukukhulupirira kuti mankhwala anu akuyambitsa mavuto, kambiranani ndi dokotala wanu za zosankha.
Kuzindikira Matenda Ogona
Ngati mukuganiza kuti muli ndi vuto la kugona, kambiranani ndi dokotala wanu za izo. Matenda ogona omwe amapezeka mu FMS ndi awa:
- kusowa tulo
- kugona tulo
- Matenda a miyendo yopanda phokoso
- bruxism (mano akupera)
Kafukufuku wina akuwonetsanso kuti anthu omwe ali ndi FMS ali ndi ubongo wosagwirizana pazigawo zina za kugona, zomwe zingathandize nthano za kugona.
Kuti mudziwe ngati muli ndi vuto la kugona, dokotala wanu angafune kuti muphunzire tulo .
Kusamalira bwino vuto la kugona sikophweka nthawi zonse. Mwachitsanzo, ngati mukufuna makina a CPAP kuti mugone kugona, mungathe kutenga nthawi kuti muzolowere. Ngati mankhwala ena sakukuthandizani, mungafunikire kuyesera kwa kanthawi kuti mupeze zomwe zikuchitika (pansi pa ndondomeko ya dokotala, ndithudi).
Kusamalira Mavuto Oyenera Kugona Patsogolo
Mafupa a FMS ndi owopsa kwambiri kuchiza. Mankhwala a ME / CFS angakhalenso. Pamene mukugwira ntchito kuti mupeze njira zothetsera ululu wanu, ganizirani bedi lanu. Kodi matiresi amakhala omasuka kapena amavulaza? Kodi mtsamiro wanu umathandiza bwino mutu wanu ndi khosi kapena mumadzuka ndi minofu ndi mitu?
Kodi mapepala anu ndi ofewa kapena ophwanyidwa?
Nthawi zina, kupeza bedi lolondola , miyendo ndi mapepala zimatha kusintha kwambiri. Ndiponso, ngati mukuvutika ndi makina a makina, yang'anani nsalu zazitsulo kuti zisunge bwino. Amapezeka pamabedi ambiri ogona ndi m'nyumba, komanso ogulitsira malonda.
Mutha kuyankhula ndi dokotala wanu za mankhwala opweteka kwambiri usiku. Mankhwala omwe amakupangitsani kuti mudatopa kwambiri kuti mugwire ntchito masana angakhale chabe omwe mukufunikira kuti mugone bwino.
Ndiponso, zinthu zosavuta monga kusamba kwa mchere wa Epsom kapena yoga yofatsa zingathandize kuchepetsa ululu wanu ndikupumula inu musanagone.
Kusintha Maganizo Anu pa Kugona
Mukamaganizira za kugona, kodi mumamva kuti ndiwotentha komanso okondweretsa kapena amakuvutitsani? Ngati mukuwopa kugona chifukwa zikutanthauza kuti mutagona ndi kuvulaza kwa maola ambiri, sizingakuthandizeni.
Ndikofunika kuganizira za momwe mumaonera kugona kotero kuti muone ngati muli ndi mayanjano oipa. Mungathe kudutsa malingaliro anu nokha, kapena mutha kukhala ndi mwayi wothandizidwa ndi akatswiri, monga chithandizo chamaganizo .
Kugona Ukhondo
Mukatha kukambirana nkhaniyi, mutha kukhala ndi mwayi wokhala ndi ukhondo wodetsedwa.
Kodi ubwino wa kugona? Werengani Ukhondo Wogona ku Fibromyalgia & Chronic Fatigue Syndrome .