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Post-Exertional Malaise (Gawo 3 la 3)Post-exertional malaise (PEM) ndi chizindikiro chachikulu cha matenda osatopa ( ME / CFS ) omwe amachititsa kuti zizindikiro ziwonongeke ndi kuwonongeka kwakukulu kwa mphamvu pambuyo pa zomwe, kwa anthu ena, zingakhale zochepa.
Ngakhale kuti PEM ndi imodzi mwa zizindikiro zowononga kwambiri za ME / CFS, tilibe mankhwala aliwonse ochizira. Komabe, mukhoza kuzilandira ndi kuziyendetsa m'njira zosiyanasiyana.
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Zowonjezera Zakudya ZakudyaTilibe kufufuza kwakukulu makamaka pa zowonjezereka kwa PEM, koma madokotala ena amapereka malingaliro okhudzana ndi ntchito zodziwika bwino zowonjezereka, zosavomerezeka zogwirizana ndi PEM, ndi chidziwitso chodziwika kwa odwala.
Zakudya zina zomwe nthawi zina zimaphatikizapo ndi:
- magnesium malate
- coQ10
- acetyl-l-carnitine
- kulenga
- folic acid
- vitamini C
- vitamini E
- alpha-lipoic acid
- vitamini B1
- vitamini B2
- vitamini B6
- biotin
Komabe palibenso zakudya zowonjezera kugwira ntchito. Komanso, muyenera kudziwa zotsatirapo zoyipa komanso zosokoneza zomwe angabwere nazo. Ndikofunikira kulankhula ndi dokotala ndi wamankhwala za zonse zomwe mumapatsa.
Kungakhale lingaliro loyipa kuyamba kuyamba gulu la zowonjezereka panthaŵi imodzi. Kuti mudziwe zambiri pa izo, onani:
- Zimene Mukuyenera Kudziwa Poyambitsa Zowonjezera za ME / CFS
- Ma Multi-Supplement Formula kwa ME / CFS
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Kupanga & Kusintha kwa MoyoKusamalira PEM nthawi zambiri kumafuna kusintha momwe mumachitira zinthu. Anthu ena amachitcha kuti "kukhala mkati mwa envulopu ya mphamvu." Chidziwitso chodziwika kwambiri m'dera la odwala ndi ndondomeko yotchedwa The Spoon Theory, ya Christine Miserandino.
Mwachidziwikire, muyenera kutsitsa gawo lanu la ntchito mpaka kuchuluka kwa thupi lanu. Izi zikutanthawuza kupereka nsembe zambiri ndikuwonetsera moyo wanu kuzinthu zofunikira. Izi nthawi zambiri zimaphatikizapo zosankha zovuta kwambiri, koma zingasokoneze kwambiri moyo wanu.
Chigwirizano cha 2012 chomwe chikugwirizana ndi kuthamanga kwa ME / CFS chinasonyeza kuti kuyendayenda kunayesedwa ndi odwala ngati njira imodzi yothandizira kwambiri.
Kuti muthandize kupanga kusintha kumeneku ndi kuphunzira njira zamakono kuti mugwiritse ntchito nthawi yanu yopindulitsa, onani:
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Kusamalira MaganizoME / CFS ikukhulupiriridwa kuti ikuipiraipira ndi nkhawa, zomwe mwaziphunzira nokha. Ndizomveka kuti, kusamalira nkhawa kumakuthandizani kuthetsa zizindikiro zazikulu, kuphatikizapo PEM.
Ndikofunika kumvetsetsa kuti mgwirizano wa nkhawa sikutanthauza kuti ME / CFS ndi matenda a maganizo. Kupsinjika maganizo kuli ndi zifukwa zambiri zokhudzana ndi thupi ndi zotsatira. Mmodzi amene amamvetsera kwambiri kuchokera ku ME / CFS ofufuza ndi hormone ya stress hormone cortisol.
Mu phunziro la 2014 pa zovuta ndi PEM, ofufuza anapeza kuti kuyendetsa kupanikizika kunalibe mwachindunji pa PEM. Zowonadi, omwe ali ndi vuto labwino kwambiri la kusokonezeka maganizo anali ndi cortisol m'mawa abwino, ndipo ma cortisol awo anali okhudzana ndi PEM yochepa.
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Kuchita masewera olimbitsa thupi: Njira YotsutsanaTsopano ife tikufika mwinamwake kutsutsana kwakukulu kwambiri pa kuyang'anira ME / CFS. Mwinamwake mukufunsa kuti, "Kodi chithandizo chingathandize bwanji ngati choyamba chiri vuto?"
Akatswiri ambiri amavomereza kuti anthu omwe ali ndi ME / CFS amafunika kuchita masewera olimbitsa thupi. Ndipotu, kuthamanga kwa minofu ndi kusagwira ntchito kungakuthandizeni kuchepetsa ntchito, pamene akuwonjezera zizindikiro zina komanso chiopsezo cha matenda ena.
Komabe, simungathe kuchita zolimbitsa thupi monga anthu ena. Muyenera kudziwa malire anu ndi kumamatira mwamphamvu.
Anthu ena amatembenukira kuchipatala, koma ndi zotsatira zosiyana. Ndikofunika kuti wodwala wanu adziŵe zoletsa zomwe zimayambitsa matendawa kuti asakukankhire kutali ndikukuipitsa.
Gawo lina lachipatala limalimbikitsa chithandizo chotchedwa Graduated Exercise Therapy (GET) ngati chithandizo choyamba cha ME / CFS. Iwo amanena za kufufuza komwe kumasonyeza kuti ndi kopindulitsa. Komabe, kutsutsana kwakukulu, komabe, ndi kufufuza komwe kumatanthauza kuti GET kwenikweni imayipitsa anthu okhala ndi ME / CFS.
Kodi zimatheka bwanji kuti iwo asamakangane kwambiri? Mkangano umachokera ku kusiyana kwa malingaliro a momwe matenda alili. Mukhoza kuphunzira zambiri za izi apa:
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Zochiritsira ZonseN'zotheka kuti mankhwala a ME / CFS omwe sanagwiritsidwe ntchito mwachindunji pa PEM angathandize ndi chizindikirochi pochepetsa kuchepa kwa matenda anu. Muli ndi njira zambiri zothandizira kuti mufufuze, mothandizidwa ndi dokotala wanu.
- Kuchiza Matenda Osalekeza Achilendo
- Matenda Omwe Amatha Kutaya Mankhwala Osokoneza Bongo
- Kupangidwira kwa ME / CFS
Apanso, onetsetsani kuti mukukambirana zachipatala zonse ndi dokotala wanu kuti mutsimikizire kuti zosankha zanu zili zotetezeka ndipo zingakhale zothandiza. Mwinamwake mukufunikira kupeza njira yapadera yothandizira ndi njira zothandizira zomwe zikugwirizana ndi zizindikiro zanu ndi mkhalidwe wanu.
Onani Gawo 1 ndi 2 mwa mndandanda uwu:
Zotsatira:
Gladwell PW, ndi al. Kulemala ndi kukonzanso. 2014; 36 (5): 387-94. Kugwiritsa ntchito kufufuza pa intaneti kufufuza zotsatira zabwino ndi zoipa za kukonzanso anthu omwe ali ndi CFS / ME.
Klasnja A, et al. Journal of mankhwala a masewera ndi thupi labwino. 2014 Apr; 54 (2): 210-5. Mphamvu ya mankhwala opatsirana pogwiritsa ntchito mankhwala opatsirana pogwiritsa ntchito mankhwala okhudzidwa ndi umoyo wathanzi mu matenda osatopa.
Twisk FM, makalata a Maes M. Neuro a endocrinology. 2009; 30 (3): 284-99. Kupenda kwa chidziwitso cha machitidwe achidziwitso (CBT) ndi zolemba zolimbitsa thupi (GET) mu myalgic encephalomyelitis (ME) / chronic tiredness syndrome (CFS): CBT / GET sizingatheke komanso sizowonjezera umboni, komanso zimatha kuvulaza odwala ambiri ndi ME / CFS.
White PD, et al. Mankhwala a maganizo. 2013 Oct; 43 (10): 2227-35. Kuchokera ku matenda aakulu otopa pambuyo pa mankhwala operekedwa mu PACE.