Zimene Kafukufuku Amatiuza
Kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zovuta kwambiri zomwe mungachite mukakhala ndi matenda aakulu ( ME / CFS ). Chizindikiro chachikulu ndi post-exertional malaise , yomwe ndi yachilendo komanso yoopsa kwambiri pa zochepa zolimbitsa thupi. Zizindikiro zingakhale zoopsa ndipo zikuwonjezereka kwakukulu pa kutopa, kupweteka, kusamvetsetsana , zizindikiro zofanana ndi chimfine ndi zambiri.
Kwa anthu ena, zimatengera zochepa zodabwitsa zomwe zimayambitsa katemera wa post-exertional malaise.
Anthu odwala kwambiri sangathe kukhala pabedi kwa nthawi yayitali. Anthu ena akhoza kuyenda zochepa. Komabe, ena akhoza kupirira zochitika zambiri. Ndikofunika kuti munthu aliyense ali ndi matendawa kumvetsetsa ndi kumamatira ku malire ake.
Panthawi imodzimodziyo, tikudziwa kuti kusagwiritsa ntchito kumayambitsa mavuto ake, kuumitsa mtima ndi kupweteka pamodzi kuti pakhale ngozi ya mtima.
Zopindulitsa za yoga, makamaka, zimatulutsa minofu, ziwalo, ndi timagulu tomwe timagwiritsa ntchito, komanso kumalimbitsa mphamvu. Koma kodi ndi zabwino kwa ME / CFS, ndi post-exertional malaise kuphatikizapo zizindikiro zina zovuta monga chizungulire ndi kupweteka kwa minofu? Tilibe kafukufuku wochuluka pa yoga kwa ME / CFS, koma zomwe timachita zasonyeza kuti zikhoza kukhala - nthawi zina, ndipo zikachitika mwanjira inayake.
Kumbukirani kuti kufufuza ndi kochepa kwambiri ndipo palibe chithandizo chabwino kwa aliyense.
Nthawi zonse funsani dokotala kuti mutsimikize kuti zochitika zonse zolimbitsa thupi zomwe mumayesa zimakhala zotetezeka kwa inu. Ndifunikanso kuti muzimvetsera zozizwitsa zomwe thupi lanu limakupatsani ndikukonzekera bwino ntchito yanu.
Ngakhale tili ndi kafukufuku wochepa chabe, uthenga wabwino ndi wakuti ukuoneka kuti ndi chiyambi chabwino.
Yoga: Kuganizira Kwambiri kwa ME / CFS
Pakati pa gawo la yoga, anthu amachita maudindo ambiri: kukhala, kuima, kugona. Ena amachititsa kuti malire ndi mphamvu zitheke. Mitundu ina ya yoga imakhala ndi kayendedwe kambiri ndipo imapereka ma cardio masewera olimbitsa thupi.
Aliyense amene amadziwa zambiri zokhudza ME / CFS akhoza kuona mavuto omwe angakhalepo, kupatulapo kuti pamafunika mphamvu:
- Kusagwirizana kwa okhulupirira (OI), komwe kumayambitsa chizungulire mukangoyamba kuimirira, kungachititse kukhala koopsa kuchita zovuta zomwe zimakhala zovuta kuzilimbana;
- OI angakhalenso ndi lingaliro loipa kuti apite kuchokera kukhala pansi mpaka ataima patsiku;
- Ngati matenda anu athandizirana, zomwe zimakhalapo nthawi zambiri, zimakhala zovuta kugwera pansi ndi kubwereranso;
- Mphamvu yomwe mumagwiritsa ntchito yosunthira ndi kusintha pakati pakati pao ndi yomwe mungayambitse posachedwa exertional malaise;
- Malangizo ovuta kumakhala ovuta kutsatira chifukwa cha kusagwirizana kwa chidziwitso;
- Kulephera kuganiza bwino kungachititse kuti zikhale zovuta kukumbukira chizoloŵezi kapena njira yoyenera yothetsera vuto.
Zonsezi zikutanthauza kuti mayina a yoga kwa anthu omwe ali ndi matendawa ayenera kulumikizana ndi chikhalidwecho. Chifukwa chakuti mulandu uliwonse wa ME / CFS ndi wapadera, ndi zizindikiro ndi zovuta zomwe zimasiyanasiyana, ziyenera kukhala zofanana ndi munthuyo.
Mu phunziro ili m'munsimu, ofufuza anaganizira zonsezi.
Phunziro: Isometric Yoga ya ME / CFS
Pa kafukufuku wofalitsidwa mu 2014 (Oka), ofufuza a ku Japan anafufuza kuti aone ngati yoga ingathandize anthu omwe ali ndi ME / CFS omwe sagwirizana ndi mankhwala ochiritsira. Choyamba, anafunika kupanga yoga yomwe ingagwire ntchito kwa munthu amene ali ndi vutoli.
Pambuyo pokambirana ndi akatswiri a yoga, iwo adakhazikika pa yoga yozungulira, yomwe imachitika pamalo otetezeka ndipo makamaka imaphatikizapo kusinthasintha kwa minofu pokhala ndi malo. Iwo amati phindu la yogaometric yoga ndilo kuti ophunzira akhoza kusinthasintha mochuluka malinga ndi maluso awo.
Ochita kafukufuku adafunanso kuti pulogalamuyi ikhale yothandiza kuthana ndi chiwerengero choyendetsa chiwerengero.
Pulogalamu ya yoga yomwe adaipanga inalipo zisanu ndi chimodzi zomwe zinachitidwa pokhala pampando. Odwala anakumana ndi mmodzi ndi mmodzi ndi wophunzitsira waluso. Nyimbo, yomwe imagwiritsidwa ntchito pa magawo a yoga, sankaloledwa chifukwa cha kuthekera kwa kumva phokoso . Pulogalamu ya mphindi 20 inasinthidwa payekha, monga kubwezera vuto limene linapweteka kapena kuchepetsa kubwereza chifukwa cha kutopa kwakukulu.
Kuchita masewera olimbitsa thupi kwa anthu odwala kungakhale kovuta, makamaka pamene kusagwirizana ndi chikhalidwe ndi mbali yaikulu ya matendawa. Izi zikutanthauza kuti ophunzira ophunzira ayenera kusankhidwa mosamala.
Ophunzira adasankhidwa pogwiritsa ntchito njira zozindikiritsira za Fukuda , kenako kupitilira kwa anthu omwe sanamvere bwino mankhwala ochiritsira. Poonetsetsa kuti amatha kutenga nawo mbali pa phunzirolo, amayenera kukhala pafupi ndi mphindi 30, kupita kuchipatala milungu ingapo, ndikuzaza funsoli popanda thandizo. Komanso, amayenera kukhumudwa kuti asaphonye sukulu kapena kugwira ntchito masiku angapo pamwezi koma osakwanira kuthandizidwa ndi zinthu zofunika pamoyo wa tsiku ndi tsiku. Izi zikutanthauza kuti zotsatirazi sizingagwiritsidwe ntchito ku milandu yowopsa kwambiri.
Ichi chinali phunziro laling'ono, lomwe liri ndi maphunziro 30 ndi ME / CFS, 15 mwa iwo omwe yoga ndi 15 mwa iwo anapatsidwa mankhwala ochiritsira. Pambuyo pa gawo loyamba, anthu awiri adanena kuti amatopa. Wina ananena kuti anali wamisala. Komabe, zinthu izi sizinachitike pambuyo pa magawo otsatila ndipo palibe mmodzi mwa ophunzira omwe adachoka.
Ochita kafukufuku amanena kuti yoga imaoneka kuti imachepetsa kwambiri kutopa. Komanso, anthu ambiri omwe akugwira nawo ntchitoyi amamva kuti akuwotha komanso kuunika pambuyo pa magawo a yoga.
Pamapeto pake, zomwe tikudziwa ndizakuti njira yogawira imeneyi ikuthandizira anthu omwe ali ndi ME / CFS omwe sali pakati pa odwala kwambiri. Izo sizikhoza kuwoneka ngati zochuluka, koma ndi kuyamba. Titha kuyembekezera kuti ochita kafufuzidwe ambiri amagwiritsa ntchito yoga protocol kapena zofananazo kuti ziwerengenso phunziroli. Ngati ili ndi regimen yomwe imatha kusintha zizindikiro popanda kuyambitsa post-exertional malaise, zingakhale zopindulitsa kwambiri.
Phunziro la Mlanduwu: Yoga & Zochita Zokhudzana ndi Moyo Wosintha
Mu 2015, zaka ziwiri zotsatila ku phunziro la (Yadav) zinasindikizidwa zomwe zinali ndi malonjezano okhudzana ndi yoga ndi zochitika zokhudzana ndi ME / CFS.
Nkhaniyi inali munthu wa zaka 30 zomwe ochita kafukufuku akufotokoza kuti ndi "khalidwe losokonezeka la moyo ndi kusintha umunthu." Pulogalamu yowonjezera inali ndi:
- Yoga posintha,
- Zochita zapuma,
- Kusinkhasinkha,
- Zokambirana pagulu,
- Malangizo payekha pa kusamalidwa ,
- Kusintha kwa zakudya,
- Zochita zochitika zina.
Anapita ku magawo asanu ndi limodzi. Patadutsa zaka ziwiri, kusintha kumeneku kunkawoneka kuti kwasintha kwambiri umunthu wake, ubwino wake, nkhawa zake, ndi matenda ake.
Nanga izi zikutiuza chiyani? Izo zinagwira ntchito kwa munthu mmodzi, koma izo sizikutanthauza kuti izo zikanagwira ntchito kwa aliyense. Komanso, sitikudziwa kuchuluka kwa yoga, kapena chinthu china chokha, chomwe chinapangitsa kuti phindu lake lonse likhale lokonzekera. Komabe, nthawi zambiri nthawi ngati izi zimayambitsa kufufuza kwina.
Ndipo izo zikuwerengera kafukufukuyo mpaka lero.
Zofufuza Zina za Yoga: Zimatanthauzanji kwa ME / CFS?
Kafufuzidwe ka yoga ndi zina zimasonyeza kuti zingachepetse kutopa, koma sitikudziwa ngati izi zikugwirizana ndi mchitidwe wopezeka mwapadera wa ME / CFS.
Tili ndi kafukufuku wambiri pa yoga ya fibromyalgia , yomwe ili yofanana kwambiri ndi ME / CFS. Mwachitsanzo, kafukufuku wina (Carson) akusonyeza kuti yoga ingapangitse cortisol yodetsa nkhaŵa kwa anthu omwe ali ndi fibromyalgia. Mitundu yonse ya fibromyalgia ndi ME / CFS nthawi zambiri imakhala ndi kortisol yodabwitsa.
Phunziro lina (Mithra) linasonyeza kusintha kwa thupi ndi maganizo m'maganizo a fibromyalgia komanso matenda ena a mitsempha, kuphatikizapo multiple sclerosis , matenda a Alzheimer, matenda a khunyu , ndi stroke . ME / CFS imakhulupirira kuti, mbali imodzi, yokhudzana ndi ubongo.
Komabe, n'zosatheka kudziwa ngati zotsatira zidzakhala zomwezo kwa ME / CFS. Sitikudziŵa zambiri za thupi lokhazikika pakati pa fibromyalgia ndi ME / CFS ndi zizindikiro zomwe zimayambitsa kunena kuti zabwino ndi zabwino kwa wina.
Kupitirira apo, tifunika kudalira umboni wodalirika, womwe nthawi zonse umakhala wosakaniza pazochita zathupi ndi ME / CFS. Madokotala ena (koma osati onse) amalimbikitsa yoga ndi ena (koma osati onse) anthu amafotokoza kupambana nawo.
Pomaliza, ziri kwa inu (ndi chitsogozo kuchokera ku gulu lanu la chisamaliro) kuti mudziwe ngati yoga ndiyomwe muyenera kuyesa.
Kuyamba ndi Yoga
Muli ndi zambiri zomwe mungachite pochita yoga. Mukhoza kutenga kalasi kapena kupeza mphunzitsi wanu, koma izi sizovuta kwa ambiri - kuyesetsa kuti mupiteko kungakhale kochuluka kwambiri. Komabe, mukhoza kugula vidiyo kapena kupeza ufulu pa intaneti, kapena kudzikonzekera nokha. Ngati mwatsopano ndi yoga, lingakhale lingaliro labwino kukhala ndi kalasi kapena kanema kuti mutha kupindula ndi chidziwitso cha aphunzitsi.
Ziribe kanthu komwe mukuchita izo, ndibwino kuti mupite pang'onopang'ono. Mungayambe kuyamba ndi timodzi kapena awiri pa tsiku. Tengani zomwe mumapanga ku Japan zomwe zafotokozedwa pamwambapa ndikuwone ngati izo zikukuthandizani. Ndiye, ngati muli ndi chidaliro kuti sikumakupweteketsani kwambiri, mukhoza kuyamba kuwonjezera nthawi yanu yoga.
M'malo mochita nthawi yaitali, mukhoza kuyesa gawo lachiwiri ku tsiku lanu. Pogwira ntchito mwafupikitsa ndi kupuma kwa nthawi yayitali, mungapeze kuti mukukhoza kuchita zambiri popanda kuyambitsa post-exertional malaise.
Mutha kupeza chizolowezi changa cha yoga apa:
Zotsatira:
Boehm K, et al. Zolemba zowonjezera zowonjezera ndi njira zina: eCAM. 2012; 2012: 124703. Zotsatira za zoga zochitika pa kutopa: meta-analysis.
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.
D'Silva S, et al. Psychosomatics. 2012 Sep-Oct; 53 (5): 407-23. Mankhwala okhudza maganizo amachiritsa matenda ovutika maganizo: kuwonetseratu.
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.
Oka T, et al. Mankhwala othandizira anthu. 2014 Dec 11; 8 (1): 27. Isometric yoga imalimbikitsa kutopa ndi kupweteka kwa odwala omwe ali ndi matenda otopa omwe sagwirizana ndi mankhwala ochiritsira: kuyesedwa kosasinthika.
Yadav RK, et al. Journal za mankhwala othandiza komanso othandizira. 2015 Apr; 21 (4): 246-9. Nkhani yotsatira ya zaka ziwiri za matenda otopa aakulu: kusintha kwakukulu kwa umunthu kumatsatira njira yogawira moyo wa yoga.