Zikuwoneka ngati zosayenerera kuti ife omwe timagwiritsa ntchito fibromyalgia (FMS) ndi matenda osatopa (CFS kapena ME / CFS ) adakhumudwitsidwa. Zili ngati moyo ukuwonjezera kuchitira mwano kuvulaza ... kapena mwinamwake kuvulazidwa ndi kunyozedwa kuli kolondola.
Chinthu chimodzi chimene chiri pafupi kutsimikiza kuti wina wa ife atapweteka, izo zimayambitsa kuyatsa . Kutsegula kwathu pakati kumatipangitsa ife kumverera kupweteka kwambiri kuposa anthu ena, ndipo nthawi zambiri timamverera kwa nthawi yayitali.
Izi zikutanthauza kuti mukufunikira kuthandizidwa kwamtundu wankhanza kuti wina athavuke chimodzimodzi. Ngati ntchito yanu yolekerera ndi yochepa, simungathe kuthandizira kuchipatala popanda kudwala post-exertional malaise .
Palibe zodabwitsa kuti momwe timachira povulazira sizinali nkhani yokhudza kufufuza, zomwe zikutanthauza kuti ndife okonzeka kwambiri kuti tipeze izi pandekha. Nazi zina zomwe zandichitira ine ndi anthu ena omwe ndayankhula nawo:
- Kuchedwa koyambirira: Tengani nthawi yomweyo - ayezi, anti-inflammatories , mpumulo, mankhwala opweteka, zokometsera ululu, chilichonse choyenera kutero. Powonjezereka, ululuwu umakhala wovuta kwambiri, ndiye kuti ndizowonjezera zizindikiro zanu. Komanso musachedwe kupita kwa dokotala.
- Dziwani momveka bwino ndi dokotala wanu: Zimakhala zosavuta nthawi zonse ngati muli ndi dokotala wodziwa bwino, koma ngakhale simunatero, zimathandiza kuti muzichita nawo masewera a masewera. Auzeni dokotala kuti kuvulaza kwanu kukuwopsyeza zizindikiro zina komanso kuti mukufunikira mankhwala ovuta kwambiri (ie, mankhwala owonjezera opweteka, kupaka minofu kapena mankhwala opatsirana, etc.) Mukulipira dokotala kuchita ntchito, ndipo sikumamupweteka dokotala kuti akupatseni chithandizo, koma zingakupwetekeni kuti musachipeze! Ngati mumakhulupirira kuti chinachake chingakuthandizeni, musafunse - auzeni dokotala zomwe mukufuna.
- Thandizo la thupi / misala: Ngati mutumizidwe mankhwala opatsirana kapena kupaka misa, funsani maulendo ambiri kusiyana ndi momwe mungakhalire, kotero mutha kutenga zinthu pang'onopang'ono osati kudzipweteka. Onetsetsani kuti dokotala wanu amamvetsa mbali za matenda anu kuphatikizapo kutsegula pakati ndi post-exertional malaise.
- Samalani ndi mankhwala osokoneza bongo: Timakonda kukhala osamala ndi mankhwala, kotero ngati mutayambitsa peinkiller kapena anti-inflammatory, musalowe molunjika pa mlingo wonse. Tengani ndalama zochepa poyamba ndikugwira ntchito masiku ochepa. Ngati muli ndi zotupa zambiri, yesetsani zakudya zotsutsa-kutupa kotero simukusowa mankhwala ambiri.
- Ngati muli ndi matenda a myofascial : MPS ndi yofala kwambiri ndi FMS. Nthawi iliyonse mukakhala ndi zovulaza zofewa, mumayesetsa kuchita chilichonse chomwe mungathe kuti mupange mfundo zatsopano zosapanga. Kutseketsa ndi kutulutsa mankhwala , kupatsirana ndi kupatsirana thupi kapena kuchiza thupi kungathandize. Lankhulani ndi wodwala wodziwa bwino kuti muwone m'mene mukuchira mankhwalawa.
- Dzipatseni nthawi yowonjezereka kuti muchiritse: Pamene moyo wanu wapangidwa kuzungulira zizindikiro, izi zikuwoneka ngati zosasintha. Vuto ndilokuti timakhala ndi chizoloŵezi choyesera kuchita zambiri pa masiku abwino. Ndi FMS kapena ME / CFS, njira imeneyi ndi yabwino. Kuvulala kuli kosiyana, komabe, ndipo kawirikawiri kumafuna kubwerera pang'onopang'ono kuntchito - osati "Hey, ndikumva bwino! Nthawi yoti ndigwire pansi!" yandikira. Ngati dokotala akukuuzani kuti mukudwala muyenera kukhala bwino mu masabata asanu ndi limodzi, yongolani kuti mupeze njira 9-10.