Ntchito zapakhomo zingakhale zovuta kwa anthu omwe alibe matenda a fibromyalgia kapena matenda otopa , koma kwa iwo omwe amachitako, zingakhale zovuta kuganizira zomwe ziyenera kuchitidwa pakhomo.
Pamene kusunga nyumba yanu sikukhala "kosavuta," pali njira zingapo zomwe mungatetezere mphamvu, kuchepetsa kufooka kwa thupi, kapena kuchepetsa kukhudzana ndi zomwe muli nazo ndi zovuta kapena mankhwala omwe amachulukitsa zizindikiro zanu.
Tiyeni tiwone zowonjezereka zomwe ena omwe ali ndi zikhalidwezi adapeza zothandiza pakulimbana ndi ntchito zapakhomo.
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Chotsani ClutterNgati mulibe mphamvu yakuyendetsa nyumbayo, chimbudzi chiyenera kumangidwa (makamaka pafupi ndi bedi kapena bedi komwe mumakhala nthawi yochuluka.) Sitima yaing'ono kapena baskiti ingakuthandizeni kuchotsa madera omwewo. mu ulendo umodzi. Ngati mulibe mtundu wina wa baskiti m'madera amenewa, kugula limodzi lero kungachepetse katundu wanu mukamaliza.
Nyumba zambiri zikhoza kukhala zabwino, zobisika zochitidwa mwamphamvu kwa iwo amene amamva bwino, koma ndi fibromyalgia kapena matenda otopa matenda, ambirimbiri omwe amayenda mmwamba ndi masitepe angakhale otopetsa.
Ngati mukuchita zazikulu zowonongeka, kungakhale kwanzeru kupanga milu ya zinthu-mulu pa mlingo uliwonse. Kenaka mukhoza kutenga chilichonse mumsasa kapena pansi pa masitepe paulendo umodzi. Zabwino, mungathe kumufunsa mnzanu kapena ana kuti apereke milandu mmwamba kapena pansi. Apanso, kukhala ndi tray kapena baskiti kumakhala bwino.
Pamene mukuyesera, yesetsani kupewa kuyika milandu imeneyi pamasitepe, ndipo m'malo mwake mukhale nawo pafupi. Anthu ochuluka kwambiri aika zinthu pamasitepe ndi zolinga zabwino, koma pezani milandu yomwe imakhala ngati tsamba la nthochi ndikuchititsa kugwa. Kawirikawiri, masitepe ayenera kutayidwa nthawi zonse.
Pamene mukuwongolera, ganizirani zinthu zomwe zimathera kumalo omwewo. Mukufuna kupanga "nyumba" yatsopano kwa zinthu izi pafupi ndi malo omwe nthawi zonse amatha. Mwachitsanzo, ngati mumagwiritsa ntchito nthawi yochuluka pabedi, mungakonde kudzaza malo anu ogwiritsira ntchito kutali ndi zinthu zomwe mumagwiritsira ntchito nthawi zambiri, monga msomali wothyola msomali ndi fayilo, oyendayenda mapazi, guitala, ndi mankhwala a lipu. Zoonadi, zinthu izi zidzakhala zosiyana kwa munthu aliyense, kotero muyenera kulingalira zinthu zomwe mukufuna kuti muzipindula nthawi zonse.
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Sungani Zomwe MumafunikiraNthawi yosavuta yopulumuka ndiyo kukhala ndi zinthu zomwe mukufunikira mu chipinda momwe mumagwiritsa ntchito. Mwachitsanzo, mmalo mosungirako zinthu zonse zoyeretsera mu chipinda chochapa zovala (zomwe zikuwoneka kuti nthawi zonse zimakhala zosiyana ndi momwe mukuyeretsera.)
Izi zikutanthawuza kusungirako zinthu zodyera mu chipinda chilichonse chosambira, komanso zonse zofunika kukhitchini kukhitchini. Zitha kutenga malo ambiri, koma zingakhale zothandiza. Ndipo kwa iwo omwe akulimbana ndi kutopa, amatha kusiyanitsa pakati pa kuyeretsa chipinda, ndikuzisiya tsiku lina.
Sikuti kungokhala kusonkhanitsa zinthu zomwe zimatopetsa. Mutatha kusonkhanitsa katundu ndi kuyeretsa, anthu ambiri omwe ali ndi matenda a fibromyalgia kapena matenda otopa amatha kukhala okwanira, ndipo zotsalazo zimafalikira mozungulira ndi kuwerengera nthawi zonse mpaka mphamvu yanu ikabwezeretsedwa.
Mukhoza kugula mabotolo osiyana a zenera kapena zitsulo zoyera kuti muzipinda m'chipinda chilichonse. Kenaka mungagule ndikusungiramo botolo lalikulu lobwezeretsamo chipinda chanu chochapa zovala ndikubwezeretsa mabotolo ena nthawi ndi nthawi. Tsache laling'ono / fumbi la phulusa limakhala losavuta ndipo limakhala losavuta kupeza, ndipo ndizotheka kukhala ndi angapo kotero kuti nthawizonse simuli kuthamangira tsache.
Ngakhale kuwala kosaoneka bwino, kosawonongeka komwe kumakhala kochepa m'deralo sikungayambitsenso bwino, kungachititse ntchito yabwino yoyeretsa nyamakazi yazing'ono mpaka mutakhala ndi mphamvu, kapena mungapeze wina kuti atulutse wamkulu wanu ndikuchita kuyeretsa kwathunthu. Chitsulo chochepa chotsitsimutsa dzanja chingagwire ntchito pazinso.
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Sankhani Vacuum MosamalaAnthu omwe sakhala ndi fibromyalgia kapena matenda otopa matenda sangathe kuzindikira momwe kutsekemera kwapulojekiti kumakhala kovuta. Anthu ambiri omwe ali ndi mikhalidwe imeneyi amapeza kuti kuthamanga kwapulojekiti kungakhumudwitse mitsempha m'manja ndi m'mapazi. Ngati mukulimbana ndi chodabwitsa ichi, ena adapeza kuti kugwiritsa ntchito magolovesi pakapupa kungathe kuchepetsa kuthamanga kwambiri.
Musanagule mpweya, funsani kuti muyese. Pogwiritsa ntchito kufunafuna chinthu chopepuka, onani momwe zimakhalira zovuta. Ena amalephera kwambiri kuposa ena. Kuzimitsa kokha kungamve ngati malingaliro abwino, koma ena a iwo akhoza kukokera pa mkono wanu, zomwe zingakhale zowawa.
Ganizirani kutayira kosasunthika ngati muli ndi fumbi lopweteka kapena kutengeka-zida zogwiritsa ntchito fodya zingathe kumasula fumbi lambiri mumlengalenga, makamaka mukasintha.
Mukamapuma, musamangokankhira ndikukoka mofulumira ndi mkono wanu, chifukwa izi zingakhale zovuta pa mkono wanu ndi kumbuyo kwake. M'malo mwake, yenda pang'onopang'ono kutsogolo ndi kumbuyo.
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Phulusa Popanda Kudandaula Kapena KutsegulaKugwedeza ndi kutambasula kufumbi kungayambitse kupwetekedwa ndi minofu ndi ziwalo zowawa. Kuti musadzisokoneze nokha kapena kukwera kapena kukafika, fufuzani dawuni ndi chipangizo choonera. Wakale akhoza kukuthandizani kufumbila zonse kuchokera ku mipando ya mpando kupita kumalo osungira padenga popanda kuguguda kapena kufika.
Madzulo ena akhoza kuyika fumbi lambiri mumlengalenga, kotero ngati muli ndi vuto kapena mumakhala bwino mungakhale bwino ndi zinthu zatsopano zomwe zimamenya fumbi mogwira mtima. Madonthowa a "microfiber" amatha kukhala othandiza pamene akulimbana ndi "pfumbi louma" kuti musangosuntha kuchokera ku zipangizo zanu kupita kumweya umene mumapuma.
Ngati fumbi likukuvutitsani, yesetsani kuvala maskiti opanga opaleshoni. Nthawi zambiri amapezeka pamasitolo osokoneza bongo kapena m'dera la mankhwala ositolo kapena masitolo akuluakulu.
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Kuchepetsa Zoopsa ZothekaKwa mankhwala osakaniza, kuyeretsa mankhwala kungakhale vuto lenileni, ndipo mankhwala ambiri amachititsa chidwi kwambiri kwa anthu omwe ali ndi fibromyalgia kapena matenda otopa.
Njira yosavuta, yotsika mtengo ya bafa yanu ndi chinthu chomwe muli nacho kale-chotsuka zovala. Imachita ntchito yabwino pamabotsu, chimbudzi, ndi madzi, ndipo mumadziwa kale kuti mungathe kulekerera. Mabhonasi ena ena: mumangofunikira kachakudya kokha, ndipo imatsuka bwino. N'zoona kuti sizitsulo zonse zopangira zovala zogwirizana ndi ndalamazi. Mungafune kuyesa mankhwala kuchokera ku sitolo yanu yogulitsa kapena Arm and Hammer mankhwala. Koma bwino, onetsetsani kuti mankhwala ochapa zovala a Environmental Working Group akuyendera. Bungwe ili likuwonetsa chiwerengero chachikulu cha zinthu zapanyumba pamtunda wa 1 mpaka 10 kuchokera pa kukhalapo kwa chirichonse kuchokera ku mankhwala omwe akuwakwiyitsa kwa omwe angakhale ali ndi khansa .
Utsi wambiri mu malo ang'onoang'ono ukhoza kuwonjezereka ku mphamvu. Mukhoza kuchotsa imodzi pogwiritsa ntchito madzi ofunda kuti muzitsuka pagalasi. Zimagwira bwino modabwitsa!
Masiponji amatha kugwiritsira ntchito majeremusi ndi kuwafalitsa, omwe simukufuna makamaka ngati muli ndi chitetezo cha mthupi. M'malo mogwiritsa ntchito siponji yakuda, gwirani nsalu yachakudya yakukalamba ndikuikankhira muchapa zovala mukamaliza.
Magolovesi a mabulosi akhoza kuteteza khungu lanu ku mankhwala. Ngati amakupangitsani kuti mukhale opusa, mungafune kuyesa magolovesi, omwe sali ngati bulky (kapena njira zopanda machesi ngati mulibe vuto.)
Ngati mukupeza kuti mukupwetekedwa m'mutu kuchokera kumagetsi , mukhoza kukhala ochuluka kuposa wanu fibromyalgia. Zambiri mwazidazi zimatha kutulutsa mankhwala osokoneza bongo m'mlengalenga, ndipo izi zingakhale zowonjezereka pophatikiza mankhwala.
Mukhozanso kuyesa mankhwala "obiriwira" kapena kugwiritsa ntchito zinthu zapakhomo monga viniga m'malo mmalo oyeretsa. Ndipotu, anthu ambiri apeza kuti angathe kugwira ntchito yabwino yosamalira nyumba zawo ndi mankhwala ochepa chabe: soda, viniga, madzi a mandimu, mafuta a mandimu, ndi madzi.
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Dzichepetseni nokha ndi Kupititsa patsogolo!Pacing ndi ofunika mosasamala kanthu za zomwe mukuchita. Yesetsani kugwira ntchito mofulumira ndi nthawi yopuma. Komanso musinthe ntchito zanu kuti musagwiritse ntchito minofu yomweyo kwa nthawi yayitali. Dziwani momwe mungadzichepetse nokha mukamalimbana ndi fibromyalgia kapena CFS .
Kudzipangira ndiwothandiza, komabe mwina mungapeze ntchito zowopsya zomwe simukuzidziwa. Musanayambe kuyeretsa, lembani mndandanda. Kenaka tengani kamphindi kuti muwerenge izi pa mlingo wa 1 mpaka 3, ndi 1 kukhala wofunikira kwambiri. Yambani ndi 1 m'ndandanda wanu. Nthaŵi zambiri, ma 3 sali ofunikira. Patapita nthawi, iwo akhoza kukhala "1" ndipo adzakuyandikitsani pamwamba pa mndandanda wanu.
Ngati mukupeza kuti zizindikiro zanu ndizoipa kwambiri mukatha kuyeretsa ndipo simunasunge diary ya chizindikiro cha fibromyalgia / CFS , yesetsani kuyamba lero. Anthu ambiri amabwera ndi malingaliro awo abwino kuti athe kuthana ndi zochitika m'magazini awa.
Ntchito zapakhomo ndi chimodzi mwa mavuto pamene mukukhala ndi fibromyalgia kapena matenda otopa. Kuchokera m'munda kupita kuphika , kukagula , kupita kuntchito, kukadandaula za kusunga ntchito , fibromyalgia ndi matenda otopa amatha kukhala mavuto osiyanasiyana. Kupeza ena akulimbana ndi mikhalidweyi, kaya pagulu lothandizira m'dera lanu, kapena pa intaneti, kungakuthandizeni kudzichepetsa nokha komanso kukupatsani malangizo othandizira kuthana ndi mavuto tsiku ndi tsiku.
Mwinanso mungakhale ndi chidwi chofufuza mndandanda wa kusintha kwa moyo wanu kwa anthu omwe ali ndi fibromyalgia kapena matenda otopa omwe angapangitse tsiku lililonse kukhala ndi moyo wanu mosavuta.
> Zotsatira:
> Briones-Vozmediano, E., Vives-Cases, C., ndi I. Goicolea. "Sindine Mayi Amene Ine Ndidali": Maganizo a Akazi pa Zotsatira za Fibromyalgia pa Moyo Wawokha. Thandizo la zaumoyo ku Women International. 2016. 37 (8): 836-54.
> Hyland, M., Hinton, C., Hill, C., Whalley, B., Jones, R., ndi A. Davies. Kufotokozera Mavutowo Osadziwika kwa Odwala Fibromylagia: Kupeza Nthano Yovomerezeka kwa Odwala Ndikumapereka Zowona pa Zochitika Zowonekera. British Journal of Pain . 10 (3): 15-61.