Kodi N'chiyani Chimalemetsa Kulemera?
Kodi mwakhala mukuyesera kuchepetsa kangati? Ambiri a ife ndi fibromyalgia takhala tikuvutikira kwa nthawi yayitali, koma kuti tipeze paliponse polemera. Kafukufuku wofalitsidwa kumapeto kwa 2014 akuwunikira pa izi ndikupanga malingaliro othandiza; koma choyamba, tiyeni tiwone vutoli.
Tili ndi kafukufuku wosonyeza kuti ambirife ndife olemera kwambiri kapena olemera kwambiri. Kodi izi n'zosadabwitsa?
Mukamaganizira chiwerengero cha anthu onenepa kwambiri m'thupi mwawo ndikuwonjezera kuti matenda athu amachulukitsa nthawi yochuluka yomwe timakhalako-nthawi zambiri ndi zambiri-muli ndi Chinsinsi chonyamula ndi kusunga mapaundi owonjezera.
Kulemera kwake, malinga ndi kafukufuku, kumachititsa kuti zizindikiro zathu ziwonjezere. Ndipo maphunziro amasonyeza kuti kutaya thupi kungatipangitse kukhala bwino.
Koma kodi tiyenera kuchita chiyani?
Zolepheretsa Kufooka Kwambiri
Kumangodya zakudya zabwino kungakhale kovuta. Ululu ndi kutopa zimapangitsa kuti zikhale zovuta kupita ku sitolo kukalandira chakudya chatsopano nthawi zonse. Kuphika? Sikuti zimakhala zovuta mthupi, koma chifukwa cha kuganiza bwino (aka furo) , zimakhala zovuta kuti ambirife tizitsatira kapena tikumbukire komwe tachita.
Komanso, zikhoza kukhala kuti fibromyalgia imabweretsa zovuta za thupi zomwe zimapangitsa kuti kulemera kukhale kovuta kwa ife. Ndilo gawo la kufufuza ndi mayankho ochepa mpaka pano.
Izi zimatifikitsa ku masewera olimbitsa thupi. Zochita zolimbitsa thupi ndizovuta pazifukwa zingapo:
- Kusintha kwa zizindikiro
- Kusamalirana
- Kutaya mphamvu ndi mphamvu chifukwa chokhala chete
Zizindikiro zosinthasintha
Nthaŵi zambiri, fibromyalgia ndi matenda a moto ndi mpweya. Sitidzadzimva-zoipa kwa kanthawi, ndiye tidzagwedezeka ndi zizindikiro kwa masiku kapena masabata, kenaka tibwerere kumverera ... chabwino, osati ngati zoopsa.
(Ambiri aife timakhala ndi zizindikiro zina panthawi yomwe tachotsedwa, koma zimakhala zovuta kwambiri.)
Pamene mukuyesera kuchita masewera olimbitsa thupi, ziphuphu ndi zowonongeka ndi zakupha. Ndi kovuta kulowa muzoloŵezi, masiku ena, muli ndi mwayi ngati mutha kusamba ndi kudyetsa nokha. Zomwe zimachitika kawirikawiri kwa ife ndikuti, tikamagwiritsa ntchito malembo abwino, timaganiza kuti, "Ndikhoza kuchita masewero olimbitsa thupi tsopano, palibe vuto!" Ndiye, posakhalitsa, ife tikulephera ndipo tikuyenera kudumpha masiku angapo.
Tikapambana, mwina tangokhala ndi chizoloŵezi ndipo musaganize za izo. Kapena tili masabata awiri kumbuyo pazinthu zonse ndikuyika mphamvu zathu pamenepo. Ndikulingalira kuti mumadziwa bwino nkhaniyi, kapena simungathe kuwerenga izi!
Zimakhalanso zosavuta kudzifunsa ngati kuwonjezera pazomwe mumachita ngati nthawi zonse mutayamba kuchita masewera olimbitsa thupi, muli ndi vuto.
Khalani Osasamala
Kusamvana ndi chizindikiro chofala cha fibromyalgia. Icho chiyenera kutchedwa "kusagwirizanitsa ntchito," chifukwa ndicho chomwe chiri. Nthawi yomwe timadzipereka kwambiri, timatha kuyambitsa.
Ndipo kupitirira-kuyesayesa kungakhale kuchokera ku chirichonse: kuyenda kuzungulira bwalo, kuyeretsa nyumba, kugonana, kugula zakudya, mumatchula izo. Timachita mochuluka kwambiri, ndipo timalipira.
Kuthamanga kothamanga kotereku sikungatipindulitse konse pokhudzana ndi kulemera.
Anthu ambiri amapezako kusagwirizana ndi zochitika zolimbitsa thupi ndikusankha kuti sangathe kuchita kapena kuchita khama. Ndi zophweka kuwopa, zomwe ndi zomwe ofufuza amazitcha kuti kinesiophobia. Kukana kudzipereka kungalepheretse, koma kachiwiri, sikuthandiza kuchepetsa kutaya thupi (kapena kuthamanga kwathunthu). Zimangotipangitsa kuti tipeze zambiri.
Kutaya Mphamvu ndi Stamina
Ambiri a ife tachita izi mobwerezabwereza: timagwira ntchito kuti timange nyonga ndi mphamvu, koma kuti tiwagwetsenso ndi vuto kapena matenda atsopano.
Ena a ife timatengera matenda atsopano monga anthu ena amasonkhanitsa timitampu, kutanthauza kuti chinthu china chimabwera nthawi zonse pang'onopang'ono ndipo chimatibwezeretsa pabedi kutsegula Netflix kwa masiku.
Izi zikutanthauza kuti nthawi yotsatira tidzakhala ndi chizoloŵezi chochita masewera olimbitsa thupi, tili ndi malire kuntchito zathu zomwe zimakhala zovuta kwambiri kuposa zizindikiro za fibromyalgia. Zingakhale zokhumudwitsa kwambiri kuzindikira kuti minofu yanu ikutaya musanayambe kuchita zokwanira kuti muyambe kuyipa.
Bwererani ku Phunziro
Tsopano ku phunziro lomwe ndalitchula kale. Izo zinapitirira kungonena kuti ambiri a ife tiri olemera ndipo ife tikusowa kuchepetsa thupi ndi kuyang'ana mu zomwe zingatenge kuti izi zichitike.
Ochita kafukufuku anafunsa amayi olemera omwe ali ndi fibromyalgia omwe anali pakati pa zaka 30 ndi 60 zokhudzana ndi ntchito zawo, kulemera kwa mbiri yawo, ndi masankhulidwe awo. Mayankhowo anawulula mitu yambiri yomwe mwina sidzadabwitsa anthu ambiri omwe ali ndi vutoli:
- Ubale wovuta pakati pa zizindikiro, maudindo a tsiku ndi tsiku, ndi kuyang'anira kulemera;
- Maganizo ambiri amangirizana ndi kulemera;
- Kufunikira pulogalamu yowonongeka ndi munthu yemwe ali ndi chifundo chachikulu komanso kudziwa za fibromyalgia;
- Chizoloŵezi cha ophunzira kuti adzione ngati ovuta, osiyana, ndi osowa pulogalamu yolemetsa yofanana ndi matenda.
Pomalizira, ofufuza adati akaziwa amakonda:
"pulogalamu yoyendetsa zolemera kwa amayi omwe ali ndi [fibromyalgia] omwe ali ndi munthu, mwachindunji njira zomwe amatsatira ndi mtsogoleri koma ali otsegulira pulogalamu yowonongeka yolemera yolemera."
Izi zikumveka zabwino. Koma kodi n'zotheka? Ofufuzawo amanena kuti mwina sizingakhalepo. Choyamba, zingakhale zovuta kwa bungwe kapena bungwe kupanga mapulogalamu otere ndikupeza atsogoleri omwe ali ndi ziyeneretso zoyendetsera ntchitoyi.
Chachiwiri, zingakhale zovuta kuti ambiri a ife tikwaniritse dongosololi nthawi zonse chifukwa cha zizindikiro zathu.
Pakalipano, ife tatsalira ndi magulu ochiritsira omwe sali okhudzana ndi zosowa zathu, kapena poyenda okha. Komabe, tsopano kuti kufufuza uku kuli kunja uko, mwinamwake, pamsewu, wina adzabwera ndi njira yabwino kwa ife.
Mpaka nthawiyi, ndizofunika kuti tidziwe njira yoyenera yogwiritsira ntchito masewera olimbitsa thupi ndi fibromyalgia ndikudyetsa zakudya zabwino zomwe sizikulimbitsa zizindikiro .
Dokotala wanu akhoza kukuthandizani kutsogolera kulemera, choncho onetsetsani kuti mukambirane.
Zotsatira:
Craft JM, et al. Fufuzani. 2014 Oct 23. pii: S1550-8307 (14) 00208-0. Zolepheretsa ndi zofunikira zowononga kulemera kwa amayi oposa omwe ali ndi fibromyalgia.
Senna MK, et al. Kachipatala. 2012 Nov; 31 (11): 1591-7. Zotsatira za kuchepa kwa kulemera kwa umoyo wa anthu odwala kwambiri omwe ali ndi matenda a fibromyalgia: kuyesedwa kosasinthika.
Timmerman GM, Calfa NA, Stuifbergen AK. Kuchepetsa odwala. 2013 Mar-Apr; 32 (2): 113-9. Zilumikizidwe za chiwerengero cha mthupi mwa amayi omwe ali ndi fibromyalgia.