Kumverera bwinoko ndikumverera koipitsitsa
Ngati muli ndi fibromyalgia (FMS) kapena matenda otupa (CFS kapena ME / CFS ), zimakhala zachilendo kwa anthu abwino kunena zinthu ngati, "Ngati mutangochita zambiri, mumakhala bwino."
Kafukufuku amasonyeza kuti phindu la masewera olimbitsa thupi, makamaka mu FMS, ndiye dokotala wanu angakulimbikitseni kuti muchite zambiri.
Koma mukamachita masewero olimbitsa thupi, mukhoza kutha ndi chizindikiro chowonekera chomwe chimatha masiku ambiri.
Kotero ndi chiyani: Kodi kuchita masewera olimbitsa thupi kumatipindulitsa kapena kutivulaza ife?
Kuchita Zochita: Zothandiza Kapena Zowononga?
Kawirikawiri, timadziwa kuti thupi la munthu limapindula ndi masewera olimbitsa thupi. Zimapangitsa mtima wathu kukhala wathanzi, kumathandiza kuchepetsa shuga wa magazi, kuwotcha mafuta owonjezera, ndi zina zotero. Komabe, tikudziwanso kuti kwa anthu omwe ali ndi FMS ndi ME / CFS, amakumana ndi mavuto enieni.
Palibe yankho losavuta ngati zolimbitsa thupi zingakuthandizeni kapena kukupwetekani. Ndiye yankho likhoza kukhala, onse, malingana ndi momwe mumayendera zolimbitsa thupi. Muli ndi zinthu zingapo zomwe muyenera kuganizira musanadumphire.
Yesetsani kugula malingaliro ochita masewera olimbitsa thupi. Ndi munthu wamba omwe ali ndi FMS kapena ME / CFS omwe angapite ku masewera olimbitsa thupi ndikuika nawo ntchito yovuta. Ambiri a ife timakhala bwino kuganiza zochita masewera olimbitsa thupi pofuna kukweza thupi lathu.
Chinthu chimodzi chomwe chiri chokongola kwa ife ndizochita zolimbitsa thupi ziyenera kukhala zosawerengeka ndipo zisakhale zochepa. Kuzindikira zomwe zinthu izi zikutanthauza kwa inu sikungakhale kosavuta, koma ndi sitepe yoyamba kuti muwonjezere masewera olimbitsa thupi / ntchito yanu.
Ndifunikanso kuonjezera kutalika ndi kukula kwa ntchito yanu pang'onopang'ono.
Choyamba, yang'anani pa msinkhu wanu wa thupi. Chimene chimapangitsa kuchita masewera olimbitsa thupi mosiyana ndi tonsefe. Wina amene ali bwino komanso osadwala kwa nthawi yayitali akhoza kulekerera mphindi makumi atatu pamtunda. Odwala kwambiri pakati pathu sangathe kulekerera oposa angapo akugona pogona.
Chachiwiri, muyenera kukhala owona bwino pazochita zanu zolekerera. Ikani lingaliro la "zopweteka, zopanda phindu" pazenera! Dalirani thupi lanu pamene likukupatsani zizindikiro kuti ndi nthawi yoti muime. Ndiponso, yang'anani momwe mumamvera pambuyo pake. Kodi mumakhala ndi zizindikiro zowonongeka tsiku kapena awiri mutatha kuchita masewera olimbitsa thupi? Ngati ndi choncho, mungafunike kubwereranso.
Kawirikawiri, ndibwino kuyamba ndi kuyesetsa pang'ono ndikugwira ntchito yomwe ili yoyenera. Ngati simukugwira nawo ntchito, mwachitsanzo, mungafune kuyesa ma yoga angapo omwe mungathe kuchita pogona kapena kugona. Mukadziwa kuti mungathe kulekerera, mukhoza kuwonjezera pulogalamu yachiwiri kapena gawo lachiwiri pa nthawi yosiyana ya tsiku.
Fibromyalgia vs. Kutopa Kwambiri Syndrome
Zochitika zolimbitsa thupi ndi zosiyana malingana ndi ziti zomwe muli nazo. Zonsezi zimaphatikizapo kulekerera, koma chizindikiro cha ME / CFS ndi post-exertional malaise (PEM) . Izi zikutanthauza kuti pali zizindikiro zowonongeka, makamaka zizindikiro za chimfine, zotsatira zochita masewera olimbitsa thupi. Ndipo, chofunikira, pali kulephera kubwereza ntchito tsiku lotsatira.
Mu phunziro lina la Canada, anthu omwe ali ndi ME / CFS ndi gulu lolamulira bwino amayendetsa njinga yochita masewera olimbitsa thupi tsiku lina, kenaka adabweranso tsiku lotsatira kuti akawone ngati angabwereze ntchito yawo.
Anthu wathanzi angathe, pamene awo omwe ali ndi ME / CFS sakanakhoza kufika ngakhale asanatope. Phunziroli linasonyeza kuti nthawi yochira inali maola 24-36.
Pakalipano, mu FMS, kuchita masewera olimbitsa thupi kungachititse kuwonjezeka kwa zizindikiro, koma sitinawonenso zolephera zomwezo kubwereza ntchito. Timakhalanso ndi kafukufuku wochuluka womwe umasonyeza kuti kuchita zolimbitsa thupi nthawi zonse kumathandiza kuchepetsa zizindikiro.
Choncho, ngakhale kuli kofunika kusamala mosasamala kanthu, iwo omwe ali ndi ME / CFS angafunike kukhala osamala kwambiri pakuyamba kapena kuwonjezereka.
Zofooka za Kafukufuku
Pali chifukwa chabwino madokotala amatiuza kuti kuchita masewera olimbitsa thupi n'kofunika: kufufuza kwambiri kumasonyeza kuti zingakhale zopindulitsa.
Ndipotu, kafukufuku wa 2016 wochizira fibromyalgia ananena kuti kuchita masewera olimbitsa thupi ndi njira yokhayo yomwe inali ndi umboni wamphamvu wokhala wogwira mtima. Wina amaitana ntchito yoyamba mankhwala.
Komabe, kufufuza kumeneko kungakhale ndi zolakwa zina kapena zolephera.
Mu ME / CFS, ndi zovuta kudziwa zomwe thupi lafukufuku limanena. Mafotokozedwe ambiri a chikhalidwecho akugwiritsidwa ntchito, ndipo matanthauzo ena amasonyeza zotsatira zosiyana kuposa zina. Ndipotu, kufufuza pogwiritsa ntchito tanthawuzo limodzi kumasonyeza kuti njira yowonjezera yotchedwa graded exercise ndi mankhwala abwino, pamene wina akuwonetsa kuti ndizovulaza.
Pazochitika zilizonse, kufufuza zochita zosavuta kungakhale kovuta pa zifukwa zingapo:
- Ophunzira akuyenera kukhala ndi mphamvu komanso zovuta zolimbitsa thupi. Izi zikutanthauza kuti odwala kwambiri pakati pathu sali nawo.
- Kafukufuku amadalira odzipereka, ndipo omwe ali ndi mphamvu zowonongeka sangakhale odzipereka kuposa omwe amalekerera bwino.
- Anthu omwe ali ndi zizoloŵezi zosagwedezeka zomwe zingawonongeke zimachotsedwa, kutanthauza kuti palibe maphunziro omwe amapangidwa pa sekondale fibromyalgia yomwe ndi chifukwa cha zinthu zina zopweteka kapena zokhumudwitsa.
- Magulu ena angakhale osayimilidwa kapena osayimilidwa chifukwa cha zomwe tatchulazi. Ofufuza ambiri amakhulupirira kuti zinthu zonsezi zikuphatikizapo magulu angapo omwe angafune mankhwala osiyana.
Mavuto omwe angaphatikizepo pamodzi ndi kuyankha molakwika kuchitetezo amachititsa anthu ambiri kukayikira ngati kufufuza kuli koyenera. Ndithudi, tili ndi umboni wochuluka wokwanira kunena kuti masewera olimbitsa thupi angathe kupindulitsa ena a ife. Koma kodi tingagwiritse ntchito kwa tonsefe? Mwinamwake, ndipo mwinamwake ayi.
Zochitika Zovomerezeka
Kafukufuku wina atapangika kuti zochita zolimbitsa thupi zimapindulitsa anthu omwe ali ndi FMS, maphunziro anayamba kuyamba kuganizira za mtundu uliwonse wa masewera olimbitsa thupi omwe anali abwino, kutipatsa ife chidziwitso cholimba pa njira zinazake.
Kwa ME / CFS, komabe kafukufuku wokhudzana ndi zochita zolimbitsa thupi kwambiri wagwiritsa ntchito malire ndipo ngati kuika malire kumapatsa anthu omwe ali nawo ntchito. Izi zimatipangitsa ife kudziwa pang'ono za machitidwe omwe angathandize ndi zizindikiro za ME / CFS.
Chifukwa chakuti zizindikiro za ululu wa FMS ndi ME / CFS zili zofanana, komabe chifukwa chakuti machitidwe operekedwa kwa FMS ndi ofatsa, zochitika zolimbitsa thupi zingakhale malo abwino oyamba kwa anthu omwe ali ndi ME / CFS.
Mukamachita masewera olimbitsa thupi, zikhoza kukhala zabwino kwa inu. Zochita kawiri kawiri zimaphatikizapo:
Poyambira, onetsetsani kuti mumamatira ku zochitika / zomwe mukugona pansi, mutakhala pansi, kapena mukukhazikika. Anthu ambiri omwe ali ndi FMS ndi ME / CFS amakhala ozunguzika, makamaka poima.
Zochita zina zochepa zomwe zimakhudzidwa ndi zotsatirazi ndizo:
- Bicycle
- Kuyenda
- Tsambulani aerobics (ngati muli bwino bwino mawonekedwe)
Kumbukirani, fungulo ndi kuyamba pang'onopang'ono, yang'anani zizindikiro zanu mosamala, ndi kupeza mlingo wa ntchito zomwe zili zoyenera kwa inu pakalipano. Kumbukirani izi:
- Dzisokonezeni nokha kuti musunthe, koma musadzithamangitse nokha kuchita zambiri mpaka mutadziwa kuti mwakonzeka.
- Yembekezera zopinga - muyenera kuyesa kuti mupeze mkhalidwe wanu wamakono wolekerera.
- Kumbukirani kuti kuyesetsa kumabwera mu mitundu yonse. Musayesetse kuchita masewera olimbitsa thupi tsiku lomwe mukupita ku golosale kapena kuchita chinthu china chovuta.
- Chotsani masiku pamene mukufuna, koma musataye mtima! Phindu lingakhale lopweteka pang'ono, mphamvu zambiri komanso moyo wabwino.
Ndikofunika kulankhula ndi dokotala musanayambe kuchita masewero olimbitsa thupi. Angathe kukukulangizani kumene angayambire kapena kukutsogolerani kuzinthu zamdera lanu zomwe zingathandize.
Zotsatira:
Angel Garcia D, Martinez Nicolas I, Saturno Hernandez PJ. Reumatologia clinica. > 2016 Mar-Apr; 12 (2): 65-71. Njira yogwiritsira ntchito mankhwala a fibromyalgia: kusakanikirana kwa malingaliro ozikidwa pa umboni, ndondomeko yowonongeka.
Macfarlane GJ, et al. Zizindikiro za matenda a rheumatic. > 2016 Jul 4. pii: annrheumdis-2016-209724. Zowonongeka za EULAR zowonongeka kwa fibromyalgia.
Nijs J, et al. Kusamalidwa kwachipatala. 2008 May; 22 (5): 426-35. Kodi kuchita masewera olimbitsa thupi kumathandiza kupewa matenda odwala matenda osokoneza bongo? Chiyeso chosayendetsedwa kuchipatala.
Yoshiuchi K, et al. Makhalidwe Aumulungu. 2007 Dec 5; 92 (5): 963-8. Kuwona nthawi yeniyeni ya zotsatira za kuchita masewero olimbitsa thupi.
2008 University of Calgary. Maumwini onse ndi otetezedwa. Kafukufuku amafunafuna kuyesa matenda otopa.