Zopindulitsa Zotheka ndi Momwe Mungayambire ndi Madzi Kuchita Zochita
Pamene muli ndi fibromyalgia (FMS), kuchita masewera olimbitsa thupi ndi lupanga lakuthwa konsekonse - kungakupangitseni kumva bwino, komabe kungakuchititseni kumverera koipitsitsa.
Zingatheke bwanji? Zonsezi ndi za mphamvu komanso nthawi. Zonsezi ziyenera kukhala zogwirizana ndi khalidwe lanu lokhalitsa.
Njira yochita maseĊµera olimbitsa thupi yotchedwa fibromyalgia yomwe imakhala ndi chidwi chachikulu ndi madzi ofunda.
Kafukufuku wambiri wasonyeza kuti amapereka madalitso ambiri. Akatswiri amanena kuti zingathandize:
- kuonjezera kupweteka kwabwino (mfundo yomwe kumverera kumakhala kowawa)
- kuchepetsa chiwerengero cha zolemba zachikondi
- kuchepetsa ululu
- kulimbikitsa chidziwitso ntchito
- kupititsa patsogolo mphamvu zothandizira
- kusintha thanzi labwino
- kuchepetsa mafuta a thupi
- kukupangani kuti muzindikire kuti ndinu odwala kwambiri
Kafukufuku akuwonetsanso kuti anthu omwe ali ndi FMS amatha kulekerera zozizira zamadzi ozizira kuposa njira zina zolimbitsa thupi.
Kodi Umboni ndi Wolimba Motani?
Inde, pamene mukukamba za kafukufuku, muyenera kuganizira momwe maphunzirowo aliri odalirika.
Kufufuza kwa umboni wa 2014 wofalitsidwa ku Cochrane Database of Reviews Reviews kunatsimikizira kuti panali umboni wochepa woonetsa kuti madzi akumapindulitsa fibromyalgia. Inapezanso umboni wotsimikizika kwambiri wotsimikizira kuti kuphatikizapo madzi ndi zochitika zolimbitsa nthaka.
Umboni uwu si wachilendo pankhani ya maphunziro osamalidwa.
Komabe, izo zimasonyeza kuti zotsatira zanu zikhoza kusagwirizana ndi ziganizo zophunzira.
Mutha kukhala ndi zifukwa zowonjezereka zomwe mankhwala opanga opaleshoni sangapindule nawo, makamaka pankhani zogwirizanitsa.
- Ngati muli ndi matenda otopa, omwe amapezeka mwa ife, chizindikiro cha post-exertional malaise chikhoza kukuchititsani kuti musalekerere kwambiri ndipo mutha kukumana ndi mavuto aakulu.
- Ngati mwakhumudwa kwambiri, mungafunikire kuchita zochepa kwambiri kuposa anthu omwe mukuphunzira.
- Ngati muli ndi zibwenzi zomwe zikuphatikizapo kuwonongeka, monga nyamakazi , mungafunike pulogalamu yeniyeni yeniyeni yeniyeni yeniyeni yomwe mukuyenerera osati yokhudza odwala fibromyalgia onse.
Komabe, kusinthasintha kwazowoneka bwino kumapereka umboni wodalirika ku bungwe la umboni. Muyenera kulingalira za ubwino ndi chisamaliro mosamala ndikukambirana ndi adokotala anu musanadumphire muzochita zolimbitsa thupi.
Ubwino Wambiri wa Kugwiritsa Ntchito Madzi Madzi
Kuchita masewero a madzi, mwachizolowezi, ndi kosavuta kuchita komanso kopindulitsa kuposa ntchito yomweyi pamtunda, kuphatikizapo kuyendetsa thupi lanu. Lili ndi mapindu angapo kwa ife.
- Zilibe zopweteka, kotero sizingathetse minofu ndi ziwalo zanu.
- Kukhazikika kumachepetsa zotsatira za mphamvu yokoka kotero kusuntha kumachita khama kwambiri.
- Madzi amapereka kukana, zomwe zimakuthandizani kulimbitsa mphamvu ndikukula bwino.
- Kubatizidwa m'madzi kumakuthandizani kuti muchepetse komanso kuchepetsa kupweteka.
N'chifukwa Chiyani Madzi Otentha?
Phukusi la madzi ofunda ndilobwino kwa mankhwala chifukwa madzi ozizira angapangitse minofu kuphulika. Ndikofunika kwambiri ku FMS chifukwa anthu ambiri omwe ali ndi vutoli sakhala osasamala. Phukusi la madzi otentha limakhala lozungulira makilogalamu 32,6, omwe ndi madigiri angapo kuposa kutentha kwamadzi.
Ngati mukulekerera bwino kuzizira ndipo musamve kuti minofu yanu imakhala mumadzi ozizira nthawi zonse, mungayesere kuchita masewerawa. Komabe, yang'anirani zizindikiro kuti thupi lanu likuchita bwino kukazizira, panthawi yomwe mukugwira ntchito komanso pambuyo.
Ambiri ambiri alibe mafunde otentha. Dokotala wanu kapena wodwalayo angadziwe za ena m'deralo, kapena mungathe kufunsa mabungwe ndi mabungwe a m'dera lanu, kuphatikizapo:
- makoleji & mayunivesiti
- YMCA kapena YWCA
- malo okonzanso
- Arthritis Foundation
- Zisindikizo za Isitala
- Salvation Army
- magulu othandizira matenda a nyamakazi kapena FMS
Ambiri mwa malowa adakonzekera makalasi kwa anthu omwe ali ndi FMS kapena ali ndi chikhalidwe chilichonse chimene chimalepheretsa kuyenda, komwe mungaphunzire kuchokera kwa aphunzitsi oyenerera.
Kuyambapo
Afunseni dokotala musanayambe kumwa mankhwala kapena madzi.
- Fufuzani mlangizi woyenera kapena wothandizira.
- Yambani pang'onopang'ono, ndi mafupipafupi, ndizomwe mumagwira ntchito pang'onopang'ono.
- Yambani ndi magawo awiri pa sabata, masiku angapo pambali, kuti muwone momwe thupi lanu limayankhira pa zochitikazo.
- Dziwani zolephera zanu ndipo mukhalebe mwa iwo. Musamve ngati mukuyenera kupyola m'kalasi lonse.
- Musayese kukankhira kupweteka, chifukwa zikhoza kukupwetekani kwambiri.
- Lankhulani ndi dokotala wanu za nthawi yomwe muli opha ululu uliwonse. Ngati mumazitenga musanayambe kuchita masewera olimbitsa thupi, mukhoza kuphonya thupi lanu kuti mukugwira ntchito molimbika kwambiri.
Zotsatira:
Bidonde J, et al. Msonkhano wa Cochrane wa ndemanga zowonongeka. 2014 Oct 28; 10: CD011336. Madzi ochita masewera olimbitsa thupi a fibromyalgia.
Latorre PA, ndi al. Zolemba zachipatala ndi zoyesera. 2013 Nov-Dec; 31 (6 Suppl 79): S72-80. Zotsatira za pulogalamu yamaphunziro ya thupi la masabata 24 (m'madzi ndi pamtunda) pa ululu, mphamvu zothandizira, thupi ndi khalidwe la moyo mwa amayi omwe ali ndi fibromyalgia.
Latorre Roman PA, Santos E Camos MA, Garcia-Pinillos F. Modern rheumatology. 2015 Nov; 25 (6): 943-7. Zotsatira za kuphunzitsidwa bwino pa ululu, mphamvu ya mwendo, ndi kuchepa kwa akazi omwe ali ndi fibromyalgia.
Letieri RV, et al. Revista brasileira de reumatologia. 2013 Nov-Dec; 53 (6): 494-500. Ululu, umoyo wa moyo, kudziona nokha za thanzi ndi kupsinjika kwa odwala omwe ali ndi fibromyalgia, omwe amaperekedwa kwa hydrokinesiotherapy.
Segura-Jimenez V, et al. Magazini yapadziko lonse a zamankhwala. 2013 Jul; 34 (7): 600-5. Pulogalamu yochita masewera olimbitsa madzi amachepetsa kuchepetsa msanga pakati pa odwala matenda a fibromyalgia; kuyesedwa kosayendetsedwa kwachipatala.