Ndizomwe zimapangitsa kuti thupi lanu likhale lamphamvu. Mukamamva kuti ndinu ouma, osasokonezeka komanso otopa, kudzuka ndi kuchita zochita zina zimapangitsa kusintha kwa thupi lanu kuti likhale ndi mphamvu. Kuchita masewera olimbitsa thupi kumatulutsanso endorphins mu ubongo, ndipo endorphins ndi opha opweteka kwambiri. Ndiye pamene anthu amati athu omwe ali ndi fibromyalgia ndi matenda othapa amamva bwino ngati tikhala ndi "zochita zolimbitsa thupi," pali china chake, chabwino?
Kwenikweni, ayi. Mwachibadwa, anthu wathanzi, inde-kuchita masewera kumapanga mphamvu. Vuto ndiloti, sitinali ochiritsira komanso wathanzi.
Kuchita masewera olimbitsa thupi ndi nkhani yovuta, kaya muli ndi fibromyalgia kapena matenda otopa . Komabe, siziri zofanana kwa magulu onsewa, kotero tiyeni tiwone iwo mosiyana.
Fibromyalgia & 'Kuchita Zambiri'
Nthano iyi ikuphatikizidwa ndi maphunziro ambiri omwe amasonyeza kuti zochita zolimbitsa thupi zimachepetsa mavuto athu ndipo zimatipatsanso mphamvu zambiri. Madokotala akuyang'anitsitsa maudindo a maphunzirowa ndikuuza wotsatira wa fibromite amene amayenda pakhomo kupita ku masewera olimbitsa thupi. Chimene iwo akusowa ndikuti kuchuluka ndi mtundu wa masewero omwe timafunikira ndi kutali ndi zomwe anthu ambiri angaganizire kuchita masewera olimbitsa thupi.
Ngati titachita khama mpaka kufika pofooka, mwina tikhoza kuyambitsa mavuto akuluakulu omwe amatigwera pabedi masiku kapena masabata. Tonsefe timakhala ndi maonekedwe osiyana siyana kotero kuti kuchuluka kwa mphamvu zomwe tingathe kuchita zimasiyana kwambiri, koma kuyankhula, tiyenera kuyesetsa mwakhama kwa mphindi zingapo nthawi zonse.
Pali umboni wochuluka wa zachipatala komanso unecdotal kutsimikizira kuti kuchita masewera olimbitsa thupi nthawi zonse , kumagwiritsa ntchito mopambanitsa, kumatithandiza. Izi zikutanthauza, kwa ife, mphamvu yochita masewera olimbitsa thupi ingakhale ndi maola awiri a yoga patsiku. Ngati muli bwino, mwinamwake mungathe kuyenda maola 10 kapena mphindi 20 za masewera olimbitsa thupi kuti muyambe.
Ndimaona kuti ndili ndi mawonekedwe abwino kwambiri kwa munthu amene ali ndi fibromyalgia - ndimatha kugula zakudya , kuyeretsa khitchini ndikupanga zovala zambiri tsiku lomwelo (nthawi yochuluka, kapena ayi.) Ndingathe kudutsa 30- kachitidwe ka yoga kamodzi popanda kudzipukuta ndekha kapena kukhala ndi zotsatira zovuta. Sindingathe kuchita zimenezo chaka chapitacho, ngakhale, ndipo ngati ndikanayesa, ndikadagwidwa pambuyo pake. Zaka ziwiri zapitazo, ndikanatha kugunda maminiti khumi; ndipo zaka zitatu zapitazo, kungolowera kumalo oyamba kungandichitire ine masiku oipa. Ngakhale sindine wokondweretsa kwambiri pazochita zolimbitsa thupi, ndagwira ntchito mwakhama kuti pang'onopang'ono ndikupitiriza kuwonjezera ntchito yanga.
Kuyenda pang'onopang'ono, mofulumira ndi zomwe timafunikira. Ngati zonse zomwe mungachite ndi 2 Mphindi, yesetsani kukhala mofanana ndi 2 maminiti anu. Potsirizira pake, mudzatha kuthana nawo 4. Mfungulo sikuthamangira mofulumira kwambiri, ndikuyembekezera zopinga zomwe zili panjira.
Kusuta Kwachilendo Kwambiri ndi 'Kuchita Zambiri'
Chizindikiro chachikulu cha matenda osatopa kwambiri ndi post-exertional malaise . Ndi nthawi ya zizindikiro zoopsa, zomwe zimayambitsa nthawi zonse zochita masewera olimbitsa thupi zomwe zimatsatira tsiku lililonse kapena zambiri (kawirikawiri zambiri.) Kafukufuku amasonyeza kuti sizingatheke m'magazi a anthu omwe ali ndi matenda otha mphamvu pambuyo pochita masewera olimbitsa thupi. zingathe kupereka bwino mayeso a kuyembekezera kwa nthawi yaitali.
Kufufuza koyambirira kumasonyezanso nyimbo zachizoloŵezi zomwe zimapangitsa kuti thupi liwononge thanzi lanu.
Kwa zaka zambiri, madokotala ndi ochita kafukufuku ena akhala akudwala mankhwala opatsirana pogwiritsa ntchito mankhwala opatsirana (GET). Zimatsutsana kunena pang'ono, ndipo pamene kafukufuku wina wasonyeza kuti ikhoza kuthandizira anthu ena, njira zomwe zimagwiritsidwa ntchito pofika pamapetowo zimakhala zovuta. Poyang'ana kafukufuku omwe alipo, ndikuwoneka kuti GET imalimbikitsidwa chifukwa ndi yothandiza kwambiri kuposa mankhwala ambiri omwe aphunzira - ndipo izi sizikutanthauza zambiri.
Komabe, imathandizira anthu ena, monga zikuwonetseredwa ndi ndemanga ili m'munsiyi kuchokera kwa Dr. Donnica Moore, katswiri wodzilemekezeka yemwe anangoyamba kugwira ntchito ndi Whittemore Peterson Institute.
Ndiye kodi zonsezi zikutanthauzanji pa zochita zolimbitsa thupi komanso matenda otopa? Zimadaliradi. Mwachiwonekere, kuchepetsa kuchita zolimbitsa thupi, koma ndiwe nokha amene angathe kudziwa chomwe thupi lanu lingathe kupirira. Zonse zimadalira kukula kwa thupi lanu komanso kudwala kwanu. Tonsefe timadziwa kuti kukhala pansi kumapangitsa kuti minofu ndi ululu ukhale wambiri, motero nthawi zina mungafunike kuphunzira zinthu zosavuta zomwe mungachite pamene mukugona. Chifukwa cha umboni wosonyeza kuti palibe vuto la mtima, muyenera kulankhula ndi dokotala wanu za kuyesa mtima wanu kuti muwonetsetse kuti mukuchita bwino.
Bwanji Ngati Muli Nawo Onse?
Ngati mwapezeka ndi matenda a fibromyalgia ndi matenda otopa, mumakhala kovuta kwambiri - kuchita masewera olimbitsa thupi kungathandize kuti zizindikiro zina zikhale zovuta komanso kuwonjezera ena. Kachiwiri, ndiwe nokha amene mungadziwe nokha momwe mungayesere.
Nthano Yopirira
Zochitika zachabechabe ndizozake zomwe sizingatheke - zimakhazikitsidwa mwakhama ku chipatala, ndi zotsatira za anthu osadziwika. Chimene tikufunikira kuchita ndi kudziwa matupi athu, yesetsani kuwaphunzitsa iwo omwe amamvetsera, ndi kunyalanyaza omwe sali. Sitipindulitsa aliyense mwa kudzipangitsa tokha ndikukwera pa kama kwa sabata.
Zotsatira:
Kusamalidwa kwachipatala. 2008 May; 22 (5): 426-35. Kodi kuchita masewera olimbitsa thupi kumathandiza kupewa matenda odwala matenda osokoneza bongo? Chiyeso chosayendetsedwa kuchipatala.
Makhalidwe Aumulungu. 2007 Dec 5; 92 (5): 963-8. Epub 2007 Jul 25. Kuwona nthawi yeniyeni ya zotsatira za kuchita masewera olimbitsa thupi.
Mu Vivo. 2004 Jul-Aug; 18 (4): 417-24. Kukula kwa kayendedwe ka mtima kosakanikirana m'maganizo chifukwa cha kusakwanira kosatha kwa Epstein-barr Virus ndi / kapena cytomegalovirus kwa odwala omwe ali ndi matenda aakulu.
Chithunzi © Michael Greenberg / Getty Images