Mvula yammawa imakhala ngati chinthu chofunikira, chopanda phindu kwa anthu ambiri. Ndipotu, zimakuthandizani kuyamba tsiku lolimbikitsidwa ndi kulimbikitsidwa, molondola?
Um, ayi, osati ochuluka kwa ife.
Mwinamwake mwalingalira kuti ndi inu nokha omwe munali ndi vuto ili, koma mukhale otsimikiza kuti izo siziri. Mvula ikhoza kukhala ndi mavuto aakulu kwa ife omwe tili ndi fibromyalgia kapena matenda otopa ( ME / CFS ).
Ndichoncho chifukwa chiyani? Chifukwa zizindikiro zathu zingapo zingatipangitse kuti tipite kuchokera kusamba ndi kubwerera kwa tsiku lonse.
Zingatheke bwanji?
Vuto loyamba # 1: Kuthamanga
Makamaka kwa iwo omwe ali ndi ME / CFS, ngakhale zochepa zolimbikira zingakhale zochuluka kwambiri. Ndicho chifukwa cha chizindikiro chotchedwa post-exertional malaise , chomwe chimatanthauzira khalidweli. Anthu omwe ali ndi fibromyalgia sakhala ndi post-exertional malaise, koma ena a ife tili ndi kusagwirizana komweko.
Madzi amatenga mphamvu zambiri kuposa momwe timayendera. Inu mukuyima nthawi yonse. Mumachita bwino kwambiri, mutambasula ndikufika pang'onopang'ono mumutu ndi thupi lanu.
Mukamaganizira kuti nthawi zambiri timayambitsa kachitidwe kawiri kawiri kawiri kawiri, monga yoga, mungathe kuona momwe kuwonetsera kungakhale ntchito yochuluka kwa ife.
Vuto Lachiwiri: Kusangalala Kwambiri
Madzi otentha a kusamba akhoza kukhala odzisangalatsa, omwe ndi abwino kwambiri pazithunzithunzi zolimba ndi zida zogwirizana.
Komabe, kwa ife omwe timachita ndi kutopa kwakukulu, mwina sichoncho chinthu chabwino kwa ife kumayambiriro kwa tsiku, pamene tikulimbanabe kuti tidzutse.
Zonsezi zingagwirizane ndi vuto la kugona, kuphatikizapo kugona , kugona tulo , ndi matenda osapuma . Zonsezi zimakhudza tulo tosangalatsa .
Zimenezi zingatilepheretse kwambiri masana. Ngati mukufunikira kuti mukhale ogwira ntchito, chinthu chofunikira chomwe mukufuna ndikutulutsidwa.
Vuto Lachitatu: Kutentha Kwambiri
Ngakhale kuti madzi otentha amamva bwino, amatha kutulutsa kutentha kwathu kutaya ndi kutaya homeostasis. Tikamapsa mtima ngati choncho, ndi ntchito yambiri kuti tithe kuziziritsa. Ena a ife timakhumudwa kwambiri moti timalumbirira kwambiri atatha kusamba.
Nthawi zina, kutengeka kwa kutentha kungachititse kuti zizindikiro zina ziwonongeke, choncho zimalimbikitsa kusamala ndi kupewa chizindikiro ichi.
Vuto loyamba lachinayi: Chizungulire
Tili ndi chizungulire, chifukwa cha chizindikiro chomwe chimatchedwa kusavomerezana . Kwenikweni, izo zikutanthauza kuti ife timakhala ndi chizungulire titayima. Zimayambitsidwa ndi kuchepa kwa magazi.
Kutentha kwapadera kuphatikizapo kusamba (kusamba kutsuka miyendo, mwachitsanzo) kungachititse thupi lanu kugwiritsira ntchito nthawi yowonjezera kuti mupitirize kulingalira. Kodi mankhwala osokoneza bongo amatha kutentha? Zowopsya kwambiri, makamaka pamene mumaganizira komwe mungapite ngati mutagwa!
Zomwe zimayambitsa chizungulire mu fibromyalgia ndi zosiyana ndi zomwe zimayambitsa izo mu ME / CFS , koma zotsatira zake ziri chimodzimodzi.
Vuto la # 5: Kutetezedwa kwa Mitsempha Yamphamvu
Makamaka mu fibromyalgia, kukakamizidwa kwa madzi kumenyetsa khungu lanu kungachititse kuti mitsempha yanu itsekedwe.
Kwa ena, zimapweteka pamene ali pansi pa utsi. Kwa ena, sizingakhale zopweteka pakamwa, koma zokopa pamitima yawo yowonongeka imatha kutenga matupi awo kutumiza zizindikiro zopweteka zolakwika ndikuwapweteketsa.
Chodabwitsa ichi chimatchedwa " allodynia" , chomwe chimapweteka chifukwa cha chinthu chomwe sichimavulaza. Pali mawonekedwe otentha a allodynia omwe angapangitse kuti kutentha kusakhale kovuta kupirira. Chilumba cha Allodynia chiri pafupifupi chilengedwe chonse mu fibromyalgia ndipo anthu ena omwe ali ndi ME / CFS amachitikira.
Kulimbana ndi Mavuto
Njira yodziwika kwambiri yopewera ena mwa mavutowa ndi kusamba.
Imeneyi ndi njira yabwino kwambiri pamene mukukamba za chizungulire, kuyesayesa, komanso kukulitsa mitsempha. Ndipo ngati madzi otentha amakukhudzani, mungathe kusankha madzi ozizira nthawi zonse.
Kusamba kumapangitsanso kutentha m'bwalo losambira, kotero kuti mukhale ndi nthawi yosavuta pamene mukutuluka.
Ngati ngakhale kusambira kukuyesetsani kwambiri, kapena ngati sizomwe mungachite (kunena kwa wina yemwe alibe bafa), mungafune kuti mupitirize kuyeretsa ndi kuyeretsa shampoo pamanja kotero kuti mutha kuziziritsa nokha. Kuyeretsa nkhope kumaso kapena, kwa iwo okhala ndi zowawa zowononga, zopsereza ana osapitirira akhoza kukhala zabwino.
Chophika chogona chingathandizenso. Kukhala pansi kumatanthauza kuti simukugwedeza pang'ono ndi kutambasula ndipo mungapewe chizungulire ndikusunga mphamvu.
Kwa iwo omwe amamasuka kwambiri pakasamba kapena kusamba, zingakhale bwino kuti azitenga usiku m'malo mmawa. Zingakuthandizeni kugona, zomwe nthawi zonse zimakhala zabwino.