M'ma 1970, multiple sclerosis (MS) inali matenda osiyana kwambiri ndi lero. Kalelo, nthawi yochuluka yochokera ku matenda mpaka kufa ndi zaka zisanu ndi ziwiri. Lero, chiwerengero chimenecho chikuyimira zaka pafupifupi 30 ndikuyamika kwambiri chifukwa cha mankhwala oyambitsa matenda mu 1993.
Izi zikutanthawuza kuti kuyambira pa zaka zapakati pa zaka za zaka zambiri za imfa, chiyembekezo cha moyo cha anthu omwe ali ndi MS lero ali pafupi zaka 76 poyerekezera zaka 83 ndi anthu onse.
Kodi izi zikutanthauza kuti mukuyenera kutaya zaka zisanu ndi ziwiri kapena kuti mungathe kuiwala za kuwombera kwa 80s kapena 90s?
Ayi konse. Chowonadi chosavuta n'chakuti mumayang'anira zinthu zambiri zomwe zimagwirizana ndi moyo wautali komanso wautali. Choncho m'malo mogonjera ku malamulo, mungathe kupitirira malipiro anu pokhapokha mutayang'anitsitsa thanzi lanu (kuphatikizapo mtima wanu, mapapo, ndi ubongo), komanso kukhala ndi moyo wabwino.
Nazi njira zisanu zosavuta zomwe zingathandize:
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Ganizirani Zomwe Muli KukalambaYambani poiwala ziwerengerozo. Pali kufufuza kwina komweko komwe kumasonyeza kuti momwe timayendera kukalamba kungakhudze thanzi lathu osati kwabwino koma poipa.
Kafukufuku wa 2012 wofalitsidwa mu Journal of the American Medical Association anapeza kuti akuluakulu omwe anali ndi "zaka zosiyana siyana" (mwachitsanzo, m'badwo umenewo umabweretsa nzeru ndi kudzizindikira m'malo mwa matenda ndi kulemala) amatha kuyambiranso kukhumudwa.
Chinthu choyamba kuchita ndi kupeŵa kugwiritsitsa kuti MS ndi "matenda opitirira". Pamapeto pake, matenda sungapewekeke ngati mutapitabe patsogolo pakuyenda kwanu.
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Idyani utawalezaKudya wathanzi ndi njira yoyamba komanso yofunikira kwambiri yodzisamalira thanzi lanu ngati mukukhala ndi MS.
Njira yosavuta yochitira izi ndi "kudya utawaleza." Izi zikutanthauza kudya mitundu yambiri ya zipatso ndi ndiwo zamasamba monga gawo la zakudya zabwino. Ganizirani mavitamini omwe amadya chakudya cham'mawa, saladi wamkulu wobiriwira ndi nkhuku yokazinga pamasana, ndi masamba othokidwa ndi nsomba kuti adye.
Ganizirani za chakudya chotsutsana ndi zotupa. Poganizira zakudya , izi zikutanthauza:
- Masamba atatu kapena anayi a zipatso tsiku ndi tsiku ndi zowonjezera zowonjezera zinayi mpaka zisanu
- Kusankha nyemba, nyemba ndi mbewu zonse zochepetsera shuga za magazi
- Kusankha Omega-3 fatty acids ndi mafuta otchedwa monounsaturated pa saturated ((kumwamba)
- Kuchepetsa mafuta ku mafuta a nyama
- Kudula shuga ndi ufa woyengedwa womwe ungayambitsenso shuga wa magazi
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Yambani ndi Yambani KusamukaKuchita masewera olimbitsa thupi ndizofunika kwambiri ndondomeko iliyonse yokalamba. Simungaganize kuti chakudya chokhacho chidzasamalira chilichonse, makamaka monga MS akukhudzidwa.
Izi sizikutanthauza kutenga nthawi yowononga thupi. M'malo mwake, yesetsani njira zolimbitsira thupi ndikuthandizani kukhala ndi thanzi labwino popanda kuwonjezereka ndi kuwonetsa zotsatira za kusagwirizana kwa kutentha kwa MS.
Onetsetsani kuti mukhale osamalitsa komanso osasinthasintha, monga yoga, tai chi , kapena maphunziro a mpira wa mpira. Lonjezerani kuti thupi lanu likhale labwino pa maulendo oyendetsa njinga kapena kuyenda (m'malo moyenda marathon) kapena kusambira (osati kumenyana ndi gulu la Zumba).
Mwa kuyankhula kwina, pangani chisankho choyenera cha msinkhu wanu ndi msinkhu wa thupi. Lankhulani ndi dokotala musanayambe pulogalamu iliyonse yothandizira ntchito ndikuganiza kuti mukugwira ntchito ndi mapulogalamu olimbitsa thupi kuti mutsimikizire kuti mukukwaniritsa zolinga zanu.
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Sungani Ubongo Wanu wa UbongoPamene ubongo si minofu, imakhala ngati imodzi. Ndipotu, kafukufuku akusonyeza kuti "kuphunzitsa" ubongo wanu ngati minofu kumatha kusintha kwambiri malingaliro monga kugwiritsira ntchito kukumbukira, luso la masamu, kapena kuyankhula mwaluso.
Anthu omwe ali ndi MS angathe kukhala pangozi ya chiwonongeko chodziwika kuti matenda onse ndi ukalamba zimatha kuchepetsa. Pogwiritsa ntchito ndondomeko yoyenera ndikusunga malingaliro anu "zoyenera," mukhoza kuthana ndi mavuto ambiriwa ndikuwongolera ntchito zina.
Palibe, njira imodzi yokha yochitira izi. Ndizo zambiri zokhudzana ndi zosankha. Kodi mumayang'ana TV ndikulola ubongo wanu kukhala pabedi, kapena mumatenga buku ndikuwerenga? Kodi mumalola kuti ubongo wanu ukhale waulesi pofikira kalendala, kapena mumadzikaniza nokha poyesera masamu?
Gwiritsani ntchito ubongo wanu tsiku ndi tsiku kuti musamaiwale ndi kukumbukira. Yesetsani kupanga masewera, kusewera masewera a kukumbukira, kapena kulemba mukalasi la maphunziro akuluakulu popanda cholinga china koma kudziwa ndi kudzikwaniritsa.
Mukamagwiritsa ntchito ubongo wanu, umakhala wamphamvu kwambiri.
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Pezani Mpumulo Wambiri ndi KutonthozedwaKusagwirizana ndi malamulo kosagwirizana ndi munthu aliyense. Zimakupangitsani mphamvu, zimasokoneza tulo zanu, ndipo zimakhala zovuta kwambiri paumoyo wanu wonse. Kwa anthu omwe amakhala ndi MS, nkhawa ingathe kukhumudwitsa kwambiri momwe ingatithandizenso kuti MS abwererenso. Izi sizingowonjezera ku zizindikiro zowonjezereka, zimakhudzana ndi kukula kwa matendawa kwa nthawi yaitali.
Ngati mukukhala ndi moyo wopanikizika, muyenera kuthandizira kupeza njira zothetsera vutoli. Zingatanthauze kuphunzira kusinkhasinkha (ngakhale zosavuta, tsiku ndi tsiku monga pranayama kupuma) kapena kupeza njira zina zochepetsera zomwe mungathe kuchita tsiku ndi tsiku.
Mukhoza kupititsa patsogolo chizoloŵezi ichi mwa kupanga zizoloŵezi zakugona tulo . Kutopa ndi vuto lalikulu kwa anthu omwe ali ndi MS, vuto limene lingakhale lovuta ndi zinthu monga nocturia (zofunikira kukodza usiku) ndi masewera apakatikati a usiku.
Kusagona ndi mavuto ena ogona sizinthu zomwe muyenera kukhala nazo. Kusagona , nkhawa, ndi MS zonse zimagwirizana. Kuti muonetsetse kuti ndibwino kuti mukhale ndi thanzi labwino kwa nthawi yayitali, muyenera kuthana ndi vuto lagona ndi dokotala wanu.
Musati mupite nokha kapena kudalira mapiritsi ogona owonjezera. Pezani thandizo lero.
> Zotsatira:
> Marrie, R .; Elliott, L .; Marriott, J. et al. "Mmene zimachititsa kuti anthu azifa mosiyanasiyana m'matenda ambiri." Neurology. 2015: 85 (3): 240-247.
> Goodin, D ;; Redder, A .; Wodula, G. et al. "Kupulumuka ku MS: Kuphunzira kosawerengeka kwazaka 21 patapita chiyeso chachikulu cha IFNβ-1b." Neurology. 2012; 78 (17): 1315-22.