Kusintha kwa Moyo wa Fibromyalgia ndi Chronicle Yotopa Syndrome

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Kupanga Kusintha Koyenera

Pamene muli ndi fibromyalgia (FMS) kapena matenda otopa (CFS kapena ME / CFS ), mumamva zambiri zokhudza kufunika kosintha moyo.

Ndilo mawu okongola kwambiri, komabe lingaliro lingakhale lopambana. Kodi muyenera kusintha chiyani? Kodi mukufunika kusintha zingati? Kodi muyenera kuyamba pati?

Chinthu choyenera kuchita ndi kuchiphwanya kuti chikhale chosamalidwa. Mukangoyamba kufotokoza mbali zina za moyo wanu zomwe zingayambitse matenda anu, mukhoza kuyamba kusintha. Moyo wa munthu aliyense ndi wosiyana ndipo zochitika zonse za FMS kapena ME / CFS n'zosiyana, kotero palibe njira yofanana-yofanana. Komabe, kuyang'ana zinthu zosiyana m'nkhaniyi kungakuthandizeni kuyamba kusintha kuti muthe kusintha moyo wanu.

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# 1: kudzipangira nokha

Pacing kwenikweni imangopitirirabe mpaka gawo lanu la ntchito liri macheza abwino a msinkhu wanu wa mphamvu. Ndilo lingaliro losavuta, koma ndi ambiri a ife tiri ndi moyo wathanzi komanso nthawi yochepa kwambiri, ndicho cholinga cholimba kuti tikwaniritse.

Matenda osasintha samasintha kuti tili ndi zinthu zina zomwe ziyenera kuchitika. Zomwe timachita kawirikawiri zimadzikakamiza kuti tichite zonse pamasiku abwino - Ndimakumbukira kukhala wonyada zaka zingapo zapitazo kuti ndinkatsuka khitchini ndikuchitanso zovala 9 tsiku limodzi. Vuto linali, ndinagonekedwa pa bedi kwa masiku atatu otsatira chifukwa ndinachita zambiri kuposa momwe thupi langa lingagwiritsire ntchito. Izi nthawi zina zimatchedwa kukakamiza-kukankhira-kukankhira phokoso, ndipo ndikofunika kusiya izo.

Njira zamakono zozengereza zingakuthandizeni kukwaniritsa maudindo anu kuti muteteze bwino kukhala kwanu. Mwa kuziyika pa moyo wanu wa tsiku ndi tsiku, mungaphunzire kuchitapo kanthu mukakhala pansi pa malire anu. Mungathe kuphunzira za njirazi apa:

• Kudzisunga ndi FMS & ME / CFS

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# 2: Kugwira Ntchito

Imodzi mwa zoopsa kwambiri zomwe timakhala nazo ndi matenda aakulu ndi, "Kodi ndingathe kugwira ntchito?" Ntchito zathu zimatipatsa zinthu zambiri zomwe timafunikira - ndalama, inshuwalansi ya umoyo, kudzikonda, ndi zina zotero.

Aliyense wa ife ayenera kupeza yankho lathu pa funso ili. Ambiri a ife timagwirabe ntchito, mwinamwake ndi malo ogwira ntchito kuchokera kwa abwana athu; Ambiri amasintha ntchito kapena maudindo, kupeza njira yogwira ntchito yochepa kapena yochepetsera maola kapena kuyang'ana njira zogwirira ntchito kunyumba. Ena amapeza kuti sangapitirize kugwira ntchito.

Matenda osokoneza bongo monga FMS ndi ME / CFS amapezeka pansi pa a America ndi Disability Act (ADA), zomwe zikutanthauza kuti muli ndi ufulu wokhala ndi malo abwino kuchokera kwa abwana anu. Mitundu iyi ya malo ogona angakuthandizeni kuti mupitirize kugwira ntchito. Kupanga kusintha kwa moyo wanu komwe kumathandiza kuthana ndi zizindikiro zanu kungakuchititseni kukhala kosavuta kugwira ntchito.

• Dziwani ufulu wanu: ADA & FMS / ME / CFS

Ngati zizindikiro zanu zimakhala zovuta kwambiri kuti mupitirize kugwira ntchito, mukhoza kukhala a Social Security Disability kapena Supplemental Security Income (kwa iwo omwe ali ndi mbiri yakale ya ntchito). Komanso, kambiranani ndi abwana anu ngati muli ndi inshuwalansi yalemale ndikuyang'ana mapulogalamu ena opindula.

• Kugwiritsa Ntchito Kulemala ndi Fibromyalgia kapena Chronicle Fatigue Syndrome

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# 3: Zakudya Zanu

Ngakhale kuti palibe chakudya chimodzi chomwe chimatsimikiziridwa kuthetsa zizindikiro za FMS kapena ME / CFS, ambirife timapeza kuti kudya zakudya zabwino kumathandiza, komanso kuti kutsindika kapena kupewa zakudya zina kapena magulu odyetsa kumatithandiza kukhala bwino.

Zimakhalanso zachizoloŵezi kuti tikhale ndi zokhudzana ndi zakudya zomwe zingapangitse zizindikiro za FMS / ME / CFS ndikupangitsa zizindikiro zawo.

• Zakudya Zanu Zogwira Zizindikiro
• Pezani Zakudya Zosowa Ndi Zakudya Zosakaniza

Ena a ife timakhala ndi mavuto ambirimbiri omwe amagwira ntchito nthawi yayitali . Onjezerani izo ku ululu, kutopa, ndi mphamvu zochepa, ndipo nthawi zambiri zimatha kutsogolera zakudya zopanda thanzi. Ambiri aife tapeza njira zothetsera zopingazi ndikulimbikitsanso kudya zakudya zabwino.

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# 4: Kuchita masewera olimbitsa thupi

Mukakhala ndi kutopa ndi kupweteka komwe kumawonjezereka nthawi zonse mukamachita khama, zimawoneka ngati zopanda pake kupereka malingaliro olimbitsa thupi. Chofunika kwambiri kudziwa za masewero olimbitsa thupi, ndikuti sichiyenera kukhala ndi maola ochulukirapo pa thukuta - zomwe sizikugwira ntchito kwa ife.

M'malo mwake, muyenera kupeza masewera olimbitsa thupi. Ngati maminiti awiri atambasulidwa kuyamba ndi, kapena chochitika chachiwiri chokha, chiwerengero. Chofunika ndikumangoganizira za izo osati osati kudzipereka nokha. Pakapita nthawi, mukhoza kuwonjezera kuchuluka kwa ndalama zomwe mungathe kuchita. Ndipo ngati sichoncho, ndizo zabwino.

Makamaka ndi ME / CFS, ngakhale mphindi zingapo zochita masewera olimbitsa thupi zingakupangitseni kukhumudwa kwa masiku angapo. Ndi chifukwa cha chizindikiro chotchedwa post-exertional malaise , chomwe chimakupangitsani kuti musadzayambe kuchita monga momwe ambiri amachitira. Onetsetsani kuti mutenge pang'onopang'ono ndi modekha, ndipo mubwerere ngati zomwe mukuchita zikupangitsani.

Caveat: Pa vuto lalikulu la ME / CFS, zochitika za mtundu uliwonse zingakhale zovuta. Gwiritsani ntchito chidziwitso chanu chabwino, ndipo ngati muli ndi madokotala abwino, muzigwira nawo ntchito kuti mudziwe zoyenerera.

Kuchita masewera olimbitsa thupi n'kofunika kwa ife, ngakhale kuti tiyenera kusamala. Kafukufuku wambiri amasonyeza kuti machitidwe abwino a masewera olimbitsa thupi angathandize kuchepetsa zizindikiro za fibromyalgia ndikuwonjezera mphamvu. Pamene minofu yanu ili ndi zilembo ndi toned, zimakhala zopweteka pang'ono komanso sizikuvulaza. Kupitirira apo, tikudziwa zochita zolimbitsa thupi ndizofunikira pa thanzi lathu lonse, ndipo chinthu chomaliza chimene tikusowa ndizo matenda ambiri.

• Kuchita ndi FMS kapena ME / CFS

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# 5: Pezani Kugona Bwino

Chinthu chachikulu cha FMS ndi ME / CFS sichikuthandizani kugona. Kaya timagona maola 16 pa tsiku kapena maola angapo panthawi, sitimva ngati tikupumula. Ambiri omwe tili ndi FMS amatha kudwala matenda ambiri ogona pamwamba, ndikupanga ubwino wogona kugona.

Nkhanza zowonongeka ndikuti ubwino wogona ndi imodzi mwa njira zabwino zothetsera vutoli. Ngakhale kuti sitingathe kuthetsa mavuto athu onse ogona, tingathe kuchita zambiri kuti tiwone bwino momwe tikugona.

• Kugonjetsa Zolepheretsa Kugona
• Kupanga Makhalidwe Abwino Ogona

Ena mwa mavuto anu ogona angafunike kuchipatala. Ngati muli ndi zizindikiro za matenda okhudza kugona, dokotala wanu angapereke phunziro la kugona kuti athetse bwino zomwe zikuchitika. Kupeza chithandizo chabwino kungapangitse kusiyana kwakukulu pa momwe mukugona ndi kumverera.

• Kugona Kugona Phunzirani FMS & ME / CFS
• Owerenga Ayankha: Gonani Zochitika Zophunzira
• Kugonana ndi Apnea & Fibromyalgia
• Matenda Osabisala Amtenda & Fibromyalgia

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# 6: Kujambula luso

Aliyense amene ali ndi matenda aakulu, olepheretsa kudwala amayenera kugwirizana ndi zofooka za thanzi ndi kusintha, ndipo zingakhale zovuta. Matenda angatipangitse mantha, osatetezeka, opanda chiyembekezo, opsinjika mtima, ndi oipa pa ife eni.

Monga momwe tikufunira kuphunzira njira zoyendetsera masewera olimbitsa thupi ndikuwongolera zakudya zathu, tifunika kukhala ndi luso lotha kulimbana. Izi zikhoza kutanthauza kusintha maganizo anu pazinthu, ndipo anthu ambiri amafunikira kuthandizira kupanga kusintha. Ophunzira opaleshoni angathandize, kupyolera mwa njira zamalankhula kapena zamalingaliro zamaganizo (CBT).

• Pangani Kulimbana ndi Kuchita Zabwino

Izi sizikutanthauza kuti CBT iyenera kugwiritsidwa ntchito ngati mankhwala oyamba a matendawa! Izi ndizosemphana maganizo, makamaka pankhani ya ME / CFS.

• CBT kwa ME / CFS
• CBT ya FMS

Mbali yothetsera matenda anu ikufika pakuvomerezeka. Izi sizikutanthauza kugonjera mkhalidwe wanu - ndizo zowonjezera zenizeni za mkhalidwe wanu ndikuchita zomwe mungathe kuti muzisinthe, m'malo molimbana kapena kuyembekezera mopanda chithandizo chochiritsa chozizwitsa. Zofukufuku zimasonyeza kuti kuvomereza ndi mbali yofunika kwambiri yokhala ndi matenda aakulu ndikupitiliza ndi moyo wanu.

• Kupeza Kulandiridwa

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# 7: Zinthu Zing'ono, Mphamvu Yaikulu

Zomwe zimawoneka ngati zazing'ono m'moyo wanu wa tsiku ndi tsiku zikhoza kuwonjezera zizindikiro zanu, kusintha pang'ono pa moyo wanu wa tsiku ndi tsiku kungathandize kuchepetsa. Izi zikutanthawuza kusintha momwe mumavalira komanso kupeza njira zodzipepetsera kutentha kapena kuzizira.

• Dulani Mavuto Okhudza Nsalu
• Kutentha Kwambiri

Ziribe kanthu kaya zodabwitsa kapena zochepa bwanji nkhani zanu zingawonekere, wina yemwe ali ndi mikhalidweyi nayenso wagwirizanitsa nazo. Ndicho chifukwa chake ndikofunika kuti tiphunzire kuchokera kwa wina ndi mnzake.

• Owerenga Ayankha: Zomwe Zingatithandize Kudula Mavuto Omwe Amavala
• Owerenga Ayankha: Kugawana Zinthu Zothandiza

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# 8: Maholide

Nthaŵi yochuluka kwambiri yotanganidwa monga nyengo ya tchuthi ingakhale yovuta kwa ife. Kugula, kuphika, kukongoletsa ndi kukonzekera kwina kungatenge mphamvu zochuluka kotero kuti tilibe wina wotsalira kuti amasangalale masiku omwewo.

Komabe, ngati tiphunzira kukonzekera ndi kuikapo patsogolo, tingathe kupyolera mu nthawi yotanganidwa ndi mavuto ochepa.

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# 9: Kuthetsa Kusokonezeka Maganizo

Kusokonezeka maganizo kumawonjezera zizindikiro za ambiri a ife ndi FMS kapena ME / CFS komanso kukhala ndi matenda aakulu kungapangitse nkhawa zambiri pamoyo wanu. Ndikofunika kudziwa momwe mungachepetsere mavuto anu ndikukhala bwino ndi nkhawa zomwe simungathe kuzichotsa.

Yambani pano, ndi zothandizira kuti mukhale ndi nkhawa, kusamalana, ndi nkhawa:

• Kulimbana ndi Kupanikizika

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# 10: Kupeza Thandizo

Mukhoza kuthera nthawi yambiri nokha pakhomo kapena kumakhala kutali ndi anthu ena chifukwa cha matenda anu. Zimakhalanso zovuta kupeza anthu m'miyoyo yathu omwe amvetsetsa zomwe tikukumana nazo.

Kupyolera m'magulu othandizira kumudzi wanu kapena pa intaneti, mukhoza kupeza anthu omwe amvetsetsa ndikukuthandizani. Thandizo limenelo lingakuthandizeni kudzimva kuti ndinu wocheperapo, kusintha maganizo anu, ndi kupeza njira zatsopano zothandizira.

• Pezani Gulu Lothandizira
• Yambitsani Gulu Lothandizira
• FMS & ME / CFS pa Facebook