Kutopa Ndiko Kusiyana Kwambiri Kutopa
Kutopa ndi kosiyana ndi kutopa kwamba. Kutopa kumasokoneza ndipo kumasokoneza mbali zonse za moyo wa tsiku ndi tsiku . Chaka chilichonse madokotala pafupifupi 10 miliyoni amawachezera chifukwa cha kutopa, ndipo ambiri mwa iwo amamangidwa ndi matenda a nyamakazi.
Malingana ndi Arthritis Foundation, 98 peresenti ya odwala nyamakazi ya nyamakazi ndi 50 peresenti ya anthu omwe ali ndi matenda a lupus kapena Sjogren akutha kutopa.
Chiwerengerocho chikukula ndi kunenepa kwambiri ndi kuvutika maganizo, ndi mavuto a zinthu zachilendo monga fibromyalgia, matenda a m'mapapo, ndi mavuto a mtima.
Kawirikawiri anthu amamva kuti kutopa kumayendetsedwa mosavuta paulendo wopita kuchipatala, mwinamwake chifukwa palibe njira yothetsera mwamsanga. Zotsatira za kutopa ndizofunikira. Anthu ambiri amafotokoza mmene zimakhudzira moyo wawo kuposa zowawa. Kutopa ndikutaya mtima kwambiri, kumangokhalira kutopa, kudzimva kukhala "wopukutidwa," ndi kukhala wopanda mphamvu-ngakhale atagona tulo usiku. Kutopa kumakhudza luso lanu loganiza, ndipo kukhalapo kwake kosasunthika kungachititse kuti maganizo asinthe mwamsanga.
Pano pali mfundo 10 zotsutsana ndi kutopa. Lankhulani ndi dokotala wanu ndipo onetsetsani kuti zonsezi zatchulidwa.
1) Kuthana ndi Matenda a Arthritis ndi Zizindikiro Zina
Kumva ululu wokha kumayambitsa kutopa. Kupweteka kungachititsenso kuvutika maganizo ndi kusintha kwa maganizo komwe kungawonjezere kutopa. Pofuna kutaya kutopa, ndikofunikira kuti ululu ukhale woyendetsedwa bwino.
Lankhulani ndi dokotala wanu za mankhwala osokoneza bongo ndi osagwiritsira ntchito mankhwala kuti mugwire bwino ululu .
Mapuloteni apamwamba kuposa omwe amachititsa kuti azikhala otupa- amapezeka m'magazi a omwe akudwala. Ndikofunika kuteteza kutupa ndi kuyang'ana kutupa kokhazikika.
2) Dziwani Zotsatira Zotsatira za Mankhwala
Pamene kuli kofunikira kuti odwala ambiri a nyamakazi athe kumwa mankhwala kuti amve kupweteka ndi zizindikiro zina, kugona ndi zotsatira zofala za mankhwala ambiriwa. Mankhwala opweteka , ma NSAID, ma DMARD , ndi tricyclic mankhwala opatsirana pogonana ndi ena mwa mankhwala omwe amalemba kugona ngati zotsatira zodziwika. Ngati mankhwala ali mbali ya tsiku ndi tsiku, kugona kungapangitse kutopa kale.
3) Yesetsedwe ku Imfa
Amatchedwa "kuchepa kwa magazi m'thupi," koma posachedwapa amatchedwa "kuchepa kwa magazi m'thupi." Ndi kuchepa kwa magazi m'thupi , kukula kwake ndi chiwerengero cha maselo ofiira amagazi. Chifukwa chake, pali chitsulo chaching'ono chothandizira oksijeni mu selo lofiira m'magazi, zomwe zimapangitsa kuchepa kwa kupanga mphamvu. Lembani magazi anu kuti awononge magazi. Ngati alipo, kambiranani ndi dokotala. Yesetsani kuyesedwa pazochitika zilizonse zomwe zingagwirizane ndi kutopa.
4) Kuchita Zochita Nthawi Zonse
Maphunziro osasinthasintha komanso ozolowereka a ntchito yochita masewera olimbitsa thupi, 3 kapena 4 pa sabata kwa mphindi 30 mpaka 45, amathandiza kuwonjezera mphamvu yanu. Kuwongolera zochita zolimbitsa thupi kumapangitsa kuti cholinga chanu chowonjezera mphamvu ndi kuchepa. Ikani izo pa msinkhu woyenera. Kambiranani ndi zochitika zolimbitsa thupi ndi dokotala kapena wodwalayo kuti muonetsetse kuti mukuyenda bwino.
5) Idyani Chakudya Chamadzulo Tsiku Lililonse
Amayi anu ayenera kuti ankalumikiza izi pamene munali mwana wamng'ono. Ganizirani chomwe-Amayi anali olondola. Mukayamba kudzuka, shuga wanu wa magazi ndi wotsika. Kudya kadzutsa koyenera kungakhale ngati mphamvu yowonjezera. Kudya chakudya cham'mawa kumatulutsa mphamvu zanu, zomwe zimapangitsa kuti mukutopa. Ndikofunika kudya chakudya chamtundu uliwonse, koma khalani ndi kadzutsa kuti muyambe tsiku lanu.
6) Phunzirani momwe Mungapewere Kupanikizika
Munthu akavutika maganizo, kupuma kumakhala kochepa kwambiri, kumachepetsa mpweya wokhala ndi thupi. Yambani kupuma mwakuya kwambiri kuti mupewe zotsatira za nkhawa.
Tengani mpweya wakuya 5 kapena 10 pamene mukuvutika maganizo ndi kutopa. Zochita zapuma ndi kusinkhasinkha ndi njira zomwe mungathe kuchita nthawi iliyonse; Kuchita zimenezi kudzakuthandizani ndi zida zomwe mukufunikira kuti muthe kupirira ndi kutopa.
7) Imwani Chiwerengero Chokwanira Cha Madzi
Kutaya madzi m'thupi kumayambitsa munthu kumva wotopa kapena wotopa kwambiri. Kumwa madzi ochuluka tsiku lililonse kuyenera kukhala gawo lanu. Zikuwoneka ngati chinthu chophweka, koma kuthamanga kuyenera kutengedwa mozama.
8) Pangani Miyambo Yabwino Yabwino
Pali malingaliro odziwika bwino ogona, ndipo muyenera kuwatsata-mugone nthawi yomweyo usiku uliwonse, khalani pa nthawi yomweyo tsiku lililonse, pangani mwambo kuti thupi lanu lizindikire kuti ndi nthawi yogona (ie, kutentha kusamba asanagone, werengani asanagone). Ngati muli ndi vuto logwera kapena kugona, mungakambirane za dokotala wanu ogona.
9) Tetezani Zogwirizana Zanu
Chitetezo chokwanira chingachepetse kupanikizika kwa magulu a nyamakazi ndikuchepetsa kupweteka. Pali mfundo zambiri zoteteza chitetezo zomwe, ngati zitsatiridwa, zidzateteza kusunga mphamvu. Gwiritsani ntchito zipangizo zothandizira kuti muteteze ziwalo, inunso. Mankhwala abwino a thupi angathandizenso kuchepetsa kutopa.
10) Mapangidwe, Mapulani, Pangani patsogolo
Kuti muchepetse kutopa, nkofunika kuti muwonetsetse ntchito ndi kupuma, koma nanga bwanji nthawi zimenezo pamene mukuyenera kuchita chinachake? Konzani ndondomeko ya momwe mungakwaniritsire ntchito zina. Konzani zonse zomwe ziyenera kuchitika. Yambani mndandanda wa mndandanda ndi zomwe muyenera kuchita poyamba. Dzichepetseni nokha pamene mukudutsa mndandanda wanu wapadera. Chinyengo chiyenera kukhazikitsidwa ndikugwirizanitsa ndi ntchito zomwe zimayendetsedwa bwino. Musaiwale kuti muzikhala ndi nthawi yokwanira. Nthaŵi ya chinthu chomwe mumakondwera ndi chokhacho chimene chingakhale chirichonse. Tengani nokha theka la ora kapena ola pa tsiku nokha ndi kukolola phindu.
Zotsatira:
> Hewlett S. Kutopa mu Chifuwa cha Matenda: Nyamakazi Yopanda Chidwi. Tsogolo la Rheumatology . 2007; Vol.2, No.5, masamba 439-442.
Mmene Mungamenyere Kutopa. Nyamakazi Masiku Ano Magazine . May-June 2007.