Ubwino wa Yoga kwa Anthu Okhala ndi Fibromyalgia

by Adrienne Dellwo; Yofotokozedwa ndi Grant Hughes, MD

Kodi Sayansi Imati Chiyani & Nanga Bwanji?

Yoga ndi imodzi mwa machitidwe ovomerezeka kwambiri a fibromyalgia (FMS). Kungakhale njira yabwino, yofatsa kutambasula thupi lanu ndi kumasula minofu ndi ziwalo zolimba. Zimathandizanso kuti mukhale oyenerera komanso amphamvu, ndipo, pamene mukupita patsogolo, zingakupatseni mtima wopuma.

Anthu ena amachititsa kuti yoga ikhale yochita masewera olimbitsa thupi, koma ikachitika mwambo wotsatira, womwe ukugogomezera kupuma ndi kuzindikira, zimathandizanso kuti mukhale osangalala, mukhale odekha ndikuganiziranso maganizo anu, ndikukumana ndi chisokonezo.

Kuchita masewera olimbitsa thupi ndi chinthu chovuta pamene muli ndi matendawa. Zambiri zingayambitse zilonda zamtunduwu zomwe zimakhala zofatsa mpaka zozama. Onetsetsani kuti mungalankhule ndi dokotala wanu ndikuphunzira momwe mungayambire masewera olimbitsa thupi musanayambe yoga regimen kapena ntchito ina iliyonse.

Yoga kwa Fibromyalgia

Kafukufuku wochuluka akusonyeza kuti anthu omwe ali ndi FMS angapindule ndi yoga. Ndemanga zingapo ndi zofufuza za zofalitsa zomwe zilipo zinasindikizidwa pakati pa 2012 ndi 2015. Zina mwazofukufukuzo zikuphatikizapo:

Zotsatira zabwino zogwirizana koma zovuta zotheka pakupanga maphunzilo a ambiri (Lauche);
Zing'onozing'ono zowonjezera kutopa mu zochitika zambiri zokhudzana ndi kutopa, kuphatikizapo fibromyalgia (Boehm);
Zotsatira zabwino zokhudzana ndi malingaliro (zomwe zingaphatikizepo yoga , ngati zalingaliridwa) mukuvutika maganizo komwe kuli kovuta ndi FMS (D'Silva);
Kulimbikitsidwa kwakukulu kwa kusinkhasinkha kwachipatala (yoga, tai chi , qigong ) kwa FMS (Langhorst 2012);

Kusinkhasinkha njira zochiritsira zothandizira kuchepetsa kusokonezeka kwa tulo, kutopa, kuvutika maganizo, ndi kuchepa kwa ntchito, koma, mosiyana ndi maphunziro ena, samawoneka kuti amachepetsa ululu (Langhorst 2013);
Zomwe zimapangitsa munthu kupweteka kupweteka kuchokera kuchipatala chosinkhasinkha ndi kusowa kwa zotsatira zoipa (Zovuta);

Kulimbikitsa kusintha kwa thupi ndi maganizo mu matenda osiyanasiyana a ubongo, kuphatikizapo FMS, khunyu , stroke , multiple sclerosis , matenda a Alzheimer , ndi matenda a mitsempha ya mthupi (Mithra);
Umboni wakuti yoga ndi yotetezeka ndipo ukhoza kuwongolera kupweteka ndikugwira ntchito mu minofu yambiri, kuphatikizapo FMS (Ward 2013);
Zolonjezedwa zotsatira za njira zamaganizo, kuphatikizapo yoga, tai chi, kupuma mpweya, ndi Pilates komanso kufunika kofufuza poyerekeza ndi njirayi ku Busch).

Komabe, ndemanga imodzi inanenedwa kuti panali umboni wochepa wa zotsatirapo pa ululu ndi kulemala ndipo amapereka malingaliro ofooka okha (Cramer). Ambiri adanena kufunikira kokonza maphunzilo abwino ndi maphunziro akuluakulu. Zina mwazinthu zikusowa zofunikira zowonongeka, njira yowonjezera, ndi kulongosola mwatsatanetsatane mwatsatanetsatane kuti mupange kubwereza ndikuyerekezera bwino (Ward 2014).

Malingaliro ochokera ku maphunziro apadera ndi awa:

Kusintha kwa 32 peresenti pa kafukufuku wa Fibromyalgia Impact Questionnaire kumapeto kwa nthawi yophunzira ndi 22 peresenti yowonjezereka patapita miyezi itatu, ndi omwe amachita yoga nthawi zambiri amapeza phindu lalikulu (Carson);
Chosowa cha mapulogalamu a yoga omwe akugwirizana makamaka ndi FMS kuti athetsere nkhaŵa zokhudzana ndi makalasi omwe akufunikanso kwambiri ndipo zomwe zingayambitse zingachititse ululu waukulu (Firestone);

Kuwonjezeka kotheka kwa cortisol, yomwe nthawi zambiri imakhala yachilendo ku FMS (Carson).

Kufufuza kumeneku kwakula kwambiri kuyambira mu 2010. Pamene tikupitiriza, tikhoza kuona kusintha kwa phunziro la phunziro ndi kusagwirizana pakati pa maphunziro, zomwe zikutanthauza kuti tidzatha kudziwa zambiri za osati yoga yogawira, koma ndi mitundu yanji imene ingakhale yopindulitsa kwambiri ife, ndipo mwina ndi magulu ati a FMS omwe angayankhe bwino.

Kuyamba ndi Yoga

Poyamba yoga, monga pamene mukuyamba kuchita masewera olimbitsa thupi, muyenera kuyamba kaye ndi dokotala wanu kuti mutsimikizire kuti zili bwino. Mukadakhala bwino, ndibwino kuti mupite patsogolo pang'onopang'ono.

Yesani imodzi kapena ziwiri zosavuta zimapanga tsiku ndikuyang'anitsitsa momwe zimakukhudzirani. Mukatsimikiza kuti sizowonjezera zizindikiro, mukhoza kuyamba pang'onopang'ono kuwonjezera zina.

Chifukwa chakuti mutha kuyamba pang'onopang'ono, mwinamwake mumafuna kuti muzichita nokha kapena ndi aphunzitsi anu. Ngati mukuchita pulogalamu yokhayokha, onetsetsani kuti mumamvetsa bwino zovuta zanu musanayesere, ndipo onetsetsani kuti muyambe ndi zinthu zosavuta zomwe mwakhala kapena kugona pansi. Vidiyo kapena buku lomwe lili ndi zithunzi zabwino zingathandize.

Ngati muonjezera zolondola, kumbukirani kuti anthu ambiri omwe ali ndi FMS amawoneka ngati chizungulire, makamaka poima. Kuganizira makamaka pa malo omwe akugona, kukhala pansi, kapena kukhala pamalo otetezeka kungachititse kuti izi zisakhale zovuta.

Kuti mudziwe zambiri zokhudza yoga regimen yokonzera zizindikiro za matenda aakulu (omwe ali ofanana kwambiri ndi zizindikiro za FMS), onani Yoga ya Chronic Suffy Syndrome .

Zambiri pa Zochita Zambiri za Fibromyalgia

_Zotsatira:

_{Boehm K, et al.} _{Zolemba zowonjezera zowonjezera ndi njira zina: eCAM.} _{2012; 2012: 124703.} _{Zotsatira za zoga zochitika pa kutopa: meta-analysis.}

_{Busch AJ, et al.} _{Ululu wamakono ndi kumutu kumayimba.} _{2011 Oct;} _{15 (5): 358-367.} _{Chitani mankhwala opangira fibromyalgia.}

_{Carson JW, et al.} _{Buku la Clinical of pain.} _{2012 Nov-Dec; 28 (9): 804-13.} _{Kutsata zoga za kuzindikira kwa fibromyalgia: zotsatira pa miyezi itatu ndi kubwerezabwereza mu gulu la mndandanda wodikira.}

_{Cramer H, et al.} _{Rheumatology.} _{2013 Nov; 52 (11): 2025-30.} _{Yoga pa matenda a chifuwa chachikulu: ndondomeko yowonongeka.}

_{Curtis K, Osadchuk A, Katz J. Journal of Pain Research.} _{2011 July 2011 (4): 189-201.} _{Kupita kwa masabata asanu ndi atatu a yoga kumagwirizanitsidwa ndi kusintha kwa ululu, kugwila maganizo ndi kulingalira, ndi kusintha kwa cortisol m'mayi omwe ali ndi fibromyalgia.}

_{da Silva GD, Lorenzi-Filho G, Lage LV.} _{Journal of Alternative and Complementary Medicine.} _{2007 Dec; 13 (10): 1107-13.} _{"Zotsatira za yoga ndi Kuwonjezera kwa Tui Na kwa odwala fibromyalgia."}

_{D'Silva S, et al.} _{Psychosomatics.} _{2012 Sep-Oct; 53 (5): 407-23.} _{Mankhwala okhudza maganizo amachiritsa matenda ovutika maganizo: kuwonetseratu.}

_{Firestone KA, et al.} _{Magazini yapadziko lonse a yoga mankhwala.} _{2014 Sep; 24: 117-24.} _{Chidwi mwa yoga pakati pa odwala fibromyalgia: kufufuza kwa intaneti padziko lonse.}

_{Langhorst J, ndi al.} _Schmerz. _{2012 Jun; 26 (3): 311-7.} _{Matenda owonjezera komanso othandizira matenda a fibromyalgia.} _{Kukonzekera mwatsatanetsatane, meta-analysis and guide.} _{[Nkhani mu German.} _{Zowonongeka zomwe zafotokozedwa.]}

_{Langhorst J, ndi al.} _{Rheumatology padziko lonse.} _{2013 Jan; 33 (1): 193-207.} _{Kuchita bwino ndi chitetezo cha kusinkhasinkha kwachipatala mu matenda a fibromyalgia: ndondomeko yowonongeka ndi kuwonetsa mndandanda wa mayesero olamuliridwa mosavuta.}

_{Lauche R, et al.} _{Zolemba zowonjezera zowonjezera ndi njira zina: eCAM.} _{2015; 2015: 610615.} _{Kuwongolera mwatsatanetsatane ka ndemanga za mankhwala othandiza komanso ochiritsira omwe amachiza matenda a fibromyalgia.}

_{Mishra SK, et al.} _{Annals wa Indian Academy of Neurology.} _{2012 Oct; 15 (4): 247-54.} _{Thandizo la mankhwala a yoga mu matenda a ubongo.}

_{Siti SD, Firestone KA, Jones KD.} _{Journal za kafukufuku wopweteka.} _{2013; 6: 247-60.} _{Zochita zowonjezereka ndi zina zopangira fibromyalgia: meta-analysis.}

_{Schmidt S, et al.} _Ululu. _{2011 Feb; 152 (2): 361-9.} _{Kuchiza matenda a fibromyalgia pogwiritsa ntchito malingaliro ochepetsetsa maganizo: zotsatira za mayesero atatu omwe ali ndi mayesero omenyedwa ndi asilikali.}

_{Ward L, et al.} _{Njira zochiritsira zamankhwala.} _{2014 Oct; 22 (5): 909-19.} _{Zomwe zimagwiritsidwa ntchito komanso kulengeza zochitika za yoga zokhudzana ndi minofu.}

_{Ward L, et al.} _{Chisamaliro cha musculoskeletal.} _{2013 Dec; 11 (4): 203-17.} _{Yoga chifukwa chogwira ntchito, kupweteka ndi zotsatira za maganizo m'maganizo a minofu: ndondomeko yowonongeka ndi kusanthula meta.}

Yoga kwa Fibromyalgia

Kuyamba ndi Yoga

Zambiri pa Zochita Zambiri za Fibromyalgia

Related Content

Fresh articles

Intresting articles