Mkhalidwe wovuta wa tulo ndi vuto lofanana monga ululu wamadzi ndi kuchepa kwa anthu ambiri odwala nyamakazi. Kusokonezeka kugona kumawoneka ngati kusakanidwa kwa nyamakazi kwa anthu ambiri. Anthu omwe akudwala nyamakazi ayenera kusamala kwambiri ndi chizoloŵezi chomwe chimachotsedwa chifukwa cha kusokonezeka, malinga ndi zotsatira za kafukufuku wa dziko.
Matenda Ogona: Kawirikawiri Chizindikiro Chotayika cha Amagazi
Anthu ambiri, ngati afunsidwa kuti alembe zizindikiro za nyamakazi, zimaphatikizapo kupweteka, kuuma, kusokonezeka, ndi kuyenda kochepa poyankha. Nkhani zosaŵerengeka, malipoti, ndi kafukufuku zakhudzana ndi zizindikiro za matenda a nyamakazi, mankhwala a nyamakazi , ndi matenda a nyamakazi. Kutopa kumayesedwa ngati chizindikiro cha mitundu yambiri ya nyamakazi, mwachindunji cha "kutayika" kapena "kusowa mphamvu." Komabe, kaŵirikaŵiri kunyalanyazidwa ndi matenda a nyamakazi pa tulo.
Pa Phunziro
Ofufuza kuchokera ku yunivesite ya North Carolina ku Chapel Hill anafufuza anthu 937 odwala Medicare, ali ndi zaka 65 kapena kuposerapo. Phunziro lachidziwitso, ophunzira adafunsidwa mafunso okhudza momwe iwo anafunira mpumulo ku nyamakazi komanso momwe nyamakazi imakhudzira iwo. Kusiyana kosiyanasiyana kwa moyo wa tsiku ndi tsiku wochitidwa ndi nyamakazi kunatchulidwa ndi ophunzira.
Zotsatira Zophunzira
Zotsatira zaphunziro zinalembedwa mu magazini ya February 2000 ya Archives of Family Medicine .
Pafupifupi gawo limodzi mwa magawo atatu a ophunzirawo anafotokoza kuti pali kugwirizana pakati pa nyamakazi ndi kuwonongeka. Vutoli ndi lalikulu kwambiri koma silinganene ndi anthu ambiri amene amaganiza kuti kugona sizinali zachilendo kapena kuti palibe chimene chingathetsere kuthetsa mavuto.
Kuposa zowonjezereka zina zilizonse, kuwerengera odwala amene anazindikira kugona tulo ngati vuto nayenso anayesera kupeza mankhwala.
Phunziro la ophunzira likuyang'anitsitsa kuthetsa mavuto awo ogona pogwiritsa ntchito chithandizo chamankhwala, mankhwala achilengedwe, ndi njira zodzipangira.
Lankhulani ndi Dokotala Wanu
Kusamala kwakukulu kumayenera kulipidwa ku chizoloŵezi chochotsedwa nthawi zambiri cha kugona kwa anthu omwe ali ndi nyamakazi. Pakhoza kukhala zifukwa zingapo za mavuto ogona. Choyamba ndikulankhula ndi dokotala wanu. Dokotala wanu akhoza kukuthandizani bwino ngati inu:
- Dokotala wanu adziwe kuti muli ndi vuto la kugona
- Fotokozani vutoli mwatsatanetsatane
Kusagona
Kugonana kuli kovuta kugona kapena kugona, kapena kukhala ndi tulo tosasangalatsa. "Dr. Bones", katswiri wa rheumatologist, atanena za matenda a nyamakazi ndi kusowa tulo anati, "Kugonana kumene kumayambitsa matenda a nyamakazi kungakhale chifukwa cha kupweteka kwanthawi yaitali, vuto la nyamakazi, kapena mankhwala ambiri omwe amafunika kuti matenda asinthe. Matenda a nyamakazi amatopa nthawi yogona koma osati kutopa. Izi zimatheka chifukwa cha kuchepa kwa thupi chifukwa cha kusagwirizana. Kulimbana ndi kusowa tulo kumafuna chithandizo chovuta kuphatikizapo kuvomereza thupi ".
Zomwe Zingakuthandizeni
Pali mankhwala ambiri othandiza komanso osapereka mankhwala kuti athetse vuto la kugona.
- kuchepetsa kumwa mowa (mowa ukhoza kukuthandizani kuti mugone tulo, koma zimasokoneza luso la kugona)
- malire zinthu zomwe zili ndi caffeine (mwachitsanzo, soda, khofi, chokoleti)
- yesetsani kukhala ndi nthawi yogona / nthawi yokwanira (kugona nthawi zonse kumathandiza kuti mukhale ndi nthawi yeniyeni ya thupi, yomwe imatiuza tikatopa komanso nthawi yoti tigone)
- Pangani malo anu ogona popanda zododometsa (cholinga cha malo opanda phokoso; sungani malo amdima, sungani chipinda cha televizioni kuchipinda, etc.)
- ganizirani kudya kozizira usiku (zakudya zopatsa thanzi patatha kudya zingalepheretse njala kuti ikudzutse pakati pa usiku)
- Pewani kukhumudwa kwa maola awiri asanayambe kugona (zinthu zomwe zimapangitsa thupi lanu ndi malingaliro anu kuti "zowoneka bwino" ndi: Zakudya zolemetsa, kuchita masewera olimbitsa thupi, kutsutsana, kulipira ngongole, mafilimu omwe akugwira ntchito, ndi zina zotero. .)
Mankhwala ogona
Pali mankhwala angapo omwe angakuthandizeni kupeza mavuto. Malingana ndi zizindikiro zanu za kugona ndi zina, dokotala wanu angapereke mankhwala ogona, mankhwalawa angaphatikizepo:
- Ambien (Zopusa)
- Kubwezera (Temazepam)
- Halcion (Triazolam)
- Rozerem (Ramelteon)
- Sonata (Zaleplon)
Zowonjezera Zakudya
Zakudya zowonjezera zomwe zimagwiritsidwanso ntchito pazinthu za kugona zikuphatikizapo:
- Melatonin - Melatonin ndi mahomoni achilengedwe omwe amapangidwa ndi phula la pineal. Zakudya za Melatonin kawirikawiri zimapangidwa ndi mahomoni achilengedwe. Melatonin imagwiritsidwa ntchito monga chithandizo chogona kuti athetsere kugona.
- Mavitamini a Valerian - mankhwala a zitsamba za Valerian amapangidwa kuchokera ku mizu kapena zimayambira pa chomera cha valerian. Mizu youma nthawi zambiri imakonzedwa ngati tiyi, kapena imayikidwa mu capsules kapena mapiritsi. Valerian imagwiritsidwa ntchito monga chithandizo cha kugona kuti chithandize kugona ndi mavuto ena ogona.
Zotsatira:
Odwala Matenda a Nyamakazi Amatsutsa Mavuto Ogona, Doctor's Guide, 2/17/00
Mutu wa NCPTSD, Pamela Swales, Ph.D.