Kodi Muthabebe?
Kodi mumakonda kampu koma mumakhala kovuta kuchita chifukwa fibromyalgia (FMS) kapena matenda otopa ( ME / CFS ) anakhala gawo la moyo wanu?
Mwina simungathe kumanga msampha momwe munkachitira-makamaka ngati mutakhala mukukangana. Komabe, ngati mupereka lingaliro ndikukonzekera mosamala, mwina simukuyenera kusiya msasa kwathunthu.
Mavuto a msasa angaphatikizepo:
- Kuyika / kutsegula (kuchita mwakuthupi ndi kukumbukira zonse zomwe mukufunikira)
- Kumanga hema
- Ntchito yowonjezera imayika kuphika
- Kukhala kunja ndi zovuta zonse
- Kutentha kwamtundu
- Osakhala ndi malo anu abwino, monga bedi lanu, bedi, kapena mpando wokondedwa
Mwinamwake mukudzifunsa nokha, ndikanakhala kuti nditagona pansi ngati thupi langa litapereka pakati pa tsiku? Kodi ndikanatani ngati wina aliyense atapita kukachita ntchito ndipo sindingathe kuchita nawo? Kodi ndingathe kukondwera nazo konse?
Ambiri a ife tawona madontho akuluakulu mu mphamvu kuyambira pamene tinakhala odwala, kotero ngakhale kuyenda kofupikako kungakhale kopanda ife. Mwinamwake mukudandaula kuti mudzafafanizidwa musanatuluke pagalimoto.
Njira ina? Mwina mumapereka pamene ena onse akupita, kapena anthu m'moyo mwanu amaperekanso kuti musatuluke. Palibe njira ina yomwe mukufuna, ngakhale zili choncho?
Izi zikutanthauza kuti ndi nthawi yothetsera mayankho.
Kugula & Kutumiza
Kwa ife omwe tili ndi chidziwitso chodziwitsidwa , mndandanda ndizopulumutsa moyo pokhudzana ndi kugula ndi kunyamula. Pangani wina kuti apite nawo kuti muonetsetse kuti simukusiya chilichonse.
Kudya, kungathandize kukhala ndi mndandanda wa zakudya zam'mawa, chakudya chamasana, chakudya chamadzulo, zakudya zopangira zakudya, ndi zakumwa kuti muzindikire zosowa zonse.
Kenaka pangani mndandanda wazinthu zowonjezera zofunika komanso zipinda zam'madzi.
Pa ndondomeko iliyonse ya zakudya, tengani kamphindi kuti muzindikire zomwe mukufuna kuphika komanso kudya (miphika, mapeni, mbale, mbale, zitsulo, etc.).
Pangani munthu wina kawiri kuti ayang'ane zomwe mwanyamula. Pamene mukusiya chitukuko m'mbuyo, simukufuna kudalira chirichonse mu ubongo wamakono! Ndibwino kuti, yang'anani pamene wina akunyamula kuti musagwiritse ntchito mphamvu zanu musanakhale m'nkhalango.
Camping Solutions
Tonsefe tili ndi zizindikiro zosiyana, choncho muyenera kulingalira zomwe zili mndandandawu zikukukhudzani ndi zina zomwe mungafunike kupeza njira zothetsera vutoli.
- Musayimbe, ikani! Matendawa nthawi zambiri samakhala otsika. Ngakhale kugwada kuti alowe mkati ndi kunja kungakhale vuto. Kwa iwo omwe angakwanitse kugula zinthu monga msasa kapena ngolo yamatenda, ndi njira yowonekera. Chinachake chochepa ndi chogwiritsidwa ntchito chingakhale chotsika mtengo kuposa momwe mukuyembekezera. Kapena mungathe kuyang'ana makampani ogulitsa.
- Malo ogona ogona: Ngati mulibe tenti, mungafunefune chophika, pogona, kapena chopiritsika chomwe chimakuchitirani zabwino. Onetsetsani kuti muziyesa panyumba kuti mutsimikizire kuti idzakusamalirani m'malo mofufuza usiku wanu woyamba m'nkhalango zomwe sizikugwira ntchito. Onaninso ngati galimoto yanu ndi njira yothetsera-mpando wakumbuyo ukhoza kukhala womasuka kuposa china chilichonse chimene mungapeze. Bhonasi kumbuyo kwa SUV: Idzatenthedwa ndi kuuma kuposa chihema.
- Zofunda zabwino: Chikwama chozizira, chozizira chogona, kapena chimakwera pansi pa iwe, chikhoza kukusunga usiku wonse. Fufuzani munthu wofewa, wokondweretsa. Komanso ganizirani ngati mapazi anu amatha kutenthedwa kwambiri ndipo, ngati zili choncho, yesetsani kupeza zomwe mungathe kuzivulaza pamapeto pake kuti mupereke mapazi anu. Ngati simungapeze thumba lagona limene mumakonda, ziboliboli zofewa zingakhale njira zopambana. Ndipo muiwale mapepala aang'ono awo a misasa-tengani zabwino zomwe mumagwiritsa ntchito usiku uliwonse.
- Zosintha zambiri zobvala zomwe zingathe kudulidwa: Mabokosi amakupatsani mwayi wosinthira momwe mumavalira kusintha nyengo ndi (ngati muli otentha ) kuti muthe kusweka kwanu mkati.
- Zomwe sizinali zachizolowezi zakuthamanga : Kutulutsa mankhwala m'thupi mwathu sikuli lingaliro labwino ngati muli onunkhira / mankhwala ofunika kwambiri. Mwamwayi, njira zina zilipo, monga kujambula. Komabe, ngati mankhwala akadakali vuto kwa inu, mukhoza kufufuza maphikidwe omwe amagwiritsa ntchito mafuta ofunikira m'malo mwake.
- Mankhwala opatsirana pogwiritsa ntchito mankhwala opangira mankhwala: Pamodzi ndi mankhwala omwe mumakhala nawo nthawi zonse, mutha kuonetsetsa kuti muli ndi Benadryl (diphenhydramine) pokhapokha ngati chifuwa chanu chikutuluka. (Ndibwino kuti munthu asalowe tulo.) Benadryl kirimu ndibwino kuti tizilumidwe ndi udzudzu zimachokera ku zomera zomwe zingakuchititseni kuti muchepetse. Ngati mumagwiritsa ntchito mphumu ya mphumu, nthawi zonse yang'anani kuti mukhale ndi nthawi yokwanira yopita kumapeto kwa mlungu, ndipo mutenge ngati mukufunikira.
- Zosakaniza zopweteka minofu: Zowawa zopweteka zam'mimba zomwe zimakhala ndi fungo labwino zimatha kukopa njuchi ndi nyama zina zakutchire kupita kumsasa wanu. Kuti mupewe kuthamangirako koipa, asiye anthu okometsera kunyumba. Aspercreme mwina sizomwe zimakhala zopweteka zapamwamba zowonongeka, koma chifukwa cha zowawa zake, zopanda chakudya, ndizo zotetezeka.
- Mipiringizi ya Ice: Ngati ululu wanu umayendera bwino ku ayezi, ikani masikiti angapo oundana mu ozizira. Amathandizira kuti chakudya chizizira, ndipo mukhoza kuzigwiritsa ntchito. Mukhozanso kutenga zowonjezera zothandizira zowonongeka pamsitolo wogulitsa mankhwala zomwe zimapangitsa kuzizira kwawo.
- Zofunda zotentha zopweteka, zotentha manja: Ngati mumagwiritsa ntchito penti yotentha, izi zimagwira ntchito pamene muli kutali ndi magetsi. Angakuthandizeninso kutentha ngati mutatentha. (Mukhoza kuyesa iwo musanayambe kupita kukaonetsetsa kuti simungagwiritse ntchito mankhwala kapena kuwamatira.) Kutentha ndi manja kumachitanso bwino. Chifukwa chakuti zinthu izi ndizokhalitsa, kamodzi atachepetsa minofu yanu, mukhoza kuwaponyera m'thumba lanu lagona kuti mutenthe.
- Zosakaniza zambiri zakumwa zakumwa zakumwa: Onetsetsani kuti muli ndi njira zina zomwe mungathe kuzizizira mukakhala ozizira, monga khofi kapena teyi, chokoleti yotentha, ndi apulo cider.
- Mankhwala onse a kabati: Chinthu chimodzi chimene mumachoka panyumba ndicho chofunika kwambiri, choncho zonse zimayenera kuyenda podutsa. Onetsetsani kuti mukupeza zowonjezeretsa mankhwala kuti musakhale ndi zokwanira paulendo, koma nthawi yanu yobwezeretsa mutabwerera kwanu.
- Zakudya zosavuta kuphika: Ndimatenga zinthu monga chili, msuzi, masangweji ophika kotero kuti kuphika si kovuta. Siyani zinthu zovuta kwa wina, kapena musakhale nazo nkomwe.
- Kuwerenga zinthu ndi masewera: Chifukwa muyenera kukhala ndi chinachake choti mukhale ndi nthawi yanu ngati mukuyenera kuseri pazinthu zina.
Pokhudzana ndi momwe mukugwiritsira ntchito pokhala msasa, zonsezi zimabwerera ku pacing yofunika kwambiri . Muyeneranso kulingalira zinthu zomwe mungafunike pakukwera galimoto yaitali.