Zinthu 9 Zimene Zimapangitsa Mavuto Osautsa Kukhala Oipa Kwambiri

Kusiya Zizolowezi Zoipa Kungakuthandizeni Kuchotsa Zizindikiro

Kusintha mbali zochepa zosavuta za moyo wanu kungakulepheretseni kuchepetsa kupweteka kwanu kosalekeza, ndipo kungachepetse ululu umene mumakumana nawo. Ndipotu mungadabwe ngati mutayang'anitsitsa zinthu zisanu ndi zinayi zomwe zingapangitse ululu wanu kukhala wovuta, ndipo mupeze moyo wanu womwe ungakhale wabwino.

Ngati mukufuna kukhala ndi ululu wochepa kuposa lero, ndi sabata yotsatira kuposa sabata ino, ndi bwino kuyang'anitsitsa zomwe mungachite kuti musinthe moyo wanu ndi kuchotsa ululu.

1 -

Kusuta

Palibe funso pa izo, maphunziro amatiuza, kusuta kumapweteka kwambiri . Ndipo osati zokha zomwe zimapweteka inu mumakhala ndi zolimba kwambiri, koma mumakhala ndikumva ululu kwambiri. Anthu omwe amasuta amakhala pafupifupi katatu kuti amve ululu wammbuyo, ndipo amathandizidwa ndi mitundu ina ya ululu.

Kugwiritsira ntchito fodya komanso chikonga kumachepetsa mpweya umene umapangitsa kuti thupi lanu likhale ndi mpweya wabwino. Anayesapo kupita tsiku lonse osadya? Chabwino, ndicho chimene minofu yanu ingamve ngati mukasuta. Kusuta kungayambitsenso matenda otopa ndi mapapu, ndipo kungachititse kuti zikhale zovuta kuti thupi lidzichiritse lokha. Ndi bwino thupi lanu ngati mutasiya kusuta, makamaka ngati muli ndi ululu wosatha.

Ngati mumasuta, mutsegula tsamba lanu la kusuta fodya lero.

2 -

Kukhala Mkwati Mbatata

Kukhala ndi moyo wokhazikika kungachititse kuti misala isagwiritsidwe ntchito . Mwa kuyankhula kwina, gwiritsani ntchito kapena kutaya. M'kupita kwa nthawi, minofu yomwe siigwiritsidwa ntchito nthawi zambiri imataya mphamvu ndi chipiriro chawo. Minofu yofooka imakhala yotsika kwambiri, kutanthauza kuti zimatengera ntchito yambiri kuti ichite ntchito zosavuta, monga kusamba.

Sikuti minofu yofooka imangotengera minofu yofooka, koma minofu yofooka ikhoza kuyambitsa kugwa. Ndipo kugwera kungayambitse kupweteka kochulukira ndi kusayenda pang'ono, ndipo ... Mukujambula chithunzichi. Pali maphunziro ambiri omwe amachititsa kuti phindu la kupweteka limapindula ngakhale kuwonjezereka kochepa muzochita. Ngakhale mutayamba pang'ono, yambani kwinakwake.

Mungapewe kusagwiritsa ntchito matenda pogwiritsa ntchito machitidwe odziletsa, ogwira mtima. Onetsetsani njira izi kuti muwononge moyo wanu wokhazikika womwe mungayambe lero.

3 -

Kupanikizika

Kupanikizika kumapangitsa mtima wanu kuŵerengeka, zomwe zimakupangitsani kuti mupume mofulumira ndi kumalimbitsa minofu yanu. Kuphatikiza pa izi, nkhawa ingayambitse chisokonezo ndi nkhawa, zomwe zimadziwika kuti zimve zowawa. Chitani njira zomwe zimakuthandizani kuti mukhale osangalala, monga kupuma ndi kupuma . Ngati mungathe kuchepetsa nkhawa yanu, mukhoza kuchepetsa kupweteka kwambiri.

Sikuti zimangokhala zovuta pamaganizo, koma zimapweteka kwambiri. Kupanikizika kumatulutsa mahomoni osokoneza bongo monga cortisone, omwe amachititsa kutupa ndi inde, kupweteka kwambiri.

Yambani kuphunzira za kusamalira nkhawa lero, koma musadandaule nazo. Pali njira zambiri zosangalatsa komanso zokondweretsa kuchepetsa nkhawa pamoyo wanu.

4 -

Kuganizira Mavuto Anu

Ubongo wanu ukhoza kuganizira kwambiri nthawi imodzi. Kodi munayamba mwaiwala kuti muli ndi mutu chifukwa mudatanganidwa? Kutembenukira kwanu kwina kumachepetsa kuchuluka kwa mphamvu zomwe ubongo wanu ukhoza kuzigwiritsa ntchito pa ululu wanu. Lolani chinthu china kuti chikhale choyambira ndipo mukhoza kuchepetsa zowawa zanu. Komano, kupweteka kwanu kumatanthauza kuti china chirichonse chimatsekedwa.

Ngati mumadzipweteka kwambiri pa ululu wanu, sizimangoganizira kuti simungaganize. Ndife anthu, ndipo kunena kuti sitidzangoganiza za chinthu nthawi zambiri chimatipangitsa kuganizira kwambiri. Nthawi yotsatira mutayamba kuganizira za ululu wanu, yesani njira imodzi yosokoneza kuti muthe kusamalira ululu wanu.

5 -

Kukhala Osagwirizana ndi Mavuto Owawa

Dokotala wanu amapereka mankhwala opweteka pa chifukwa: kuchepetsa zowawa zanu. Ngakhale izi, mukhoza kukhala ndi mantha oledzera, kapena ngakhale kulephera kuyesa mankhwala. Simungakonde zotsatira za mankhwala anu. Mwinamwake mukufuna kungosokoneza dongosolo lanu.

Izi zimakhala zosavuta kwenikweni, koma taganizirani izi: kusiya mankhwala opweteka ozizira ozizira kungabweretse mavuto aakulu, makamaka ngati mukudya opioids kapena anti-convulsants . Ngati mukufuna kupeza njira zothandizira ena, dokotala wanu ayambe kutero.

6 -

Kupewa Dokotala Wanu.

Dokotala wanu ayenera kungoganiza kuti muli ndi ululu, ndipo chirichonse chiri chikhalidwe chomwecho, chabwino? Cholakwika. Tsiku lirilonse, kupita patsogolo pa kafukufuku kumatithandiza kudziwa zambiri zokhudza mavuto ndi mankhwala. Dokotala wanu ndi chida chanu cha nambala imodzi. Osati kokha kuti azindikire momwe mukupitira patsogolo, koma amadziwa ngati pali china chatsopano chimene chingakhale bwino kwa chikhalidwe chanu. Susowa kuti muwone dokotala wanu sabata iliyonse, koma onetsetsani kuti mukukonzekera maulendo oti mukambirane. Inu mukhoza kungophunzira chinachake chatsopano.

7 -

Kudya Chakudya Chachabechabe.

Shuga woyengedwa ndi mafuta odzaza amadya kwambiri, koma sapereka thupi lanu mafuta omwe amafunikira kugwira bwino ntchito. Kumbukirani, minofu yabwino imagwiritsira ntchito mphamvu zochepa, kukupulumutsani khama lanu lililonse. Tangoyamba kumvetsa kufunikira kwa zakudya zabwino mukumva ululu, koma taphunzira mpaka pano madandaulo omwe madokotala amakhulupirira kuti zakudya zabwino ndi imodzi mwa njira zabwino zothetsera ululu wosatha. Tidziwa kuti chakudya cha junk chimachititsa kutupa, nanga tsopano ndi chiyani chomwe chimayambitsa "kutupa" komanso kuti zipatso ndi ndiwo zamasamba zimakhala zosiyana. Koma kodi tikufunikiradi maphunziro ambiri kuti atiuze izi?

Tingadane nazo kuvomereza, koma ambirife timamva bwino tikamadya masamba athu ndikumwa madzi ambiri. Mwinamwake ndi nthawi yoika pansi donut ndi khofi ndikuyamba tsiku kunja ndi zakudya zina zonse zokhala ndi mapuloteni. Simudziwa kuti ndiyambe kuti? Lankhulani ndi dokotala wanu, kapena funsani munthu wodya zakudya

8 -

Kumwa Mowa

Mowa umachepetsa kuchulukitsa kwa mitundu yosiyanasiyana ya ubongo mu ubongo, koma ingagwiritsenso ntchito molakwika ndi mankhwala. Khulupirirani kapena ayi, izi zimaphatikizapo pa-counter-counter counterinkillers. Ochepa kwa oledzera ali ndi chiopsezo chachikulu cha matenda a mtima ndi mapapo. Ngati muli ndi ululu wosatha, ndi bwino kusiya botolo lokha.

9 -

Kuligonjetsa

Kugonjetsa zinthu masiku omwe mumakhala bwino kungakhale ndi zotsatira zoopsa. Ngakhale kuti zingakhale zovuta kwambiri kuti mutengere mndandanda wanu pazomwe mumalemba patsiku lomwe mulibe zopweteka zambiri, mukhoza kudzibwezera kwa masiku angapo mutayambiranso. Ndibwino kuti mukhale ndi ntchito yowonjezereka tsiku ndi tsiku-imene mumadziwa kuti thupi lanu lingathe kutero.

Chotsatira chomaliza pa zomwe mungapewe kuti musamaipitse kupweteka kwanu kungakhale kovuta kwambiri kutsatira. Mukakhala ndi tsiku limene mumamva bwino mukhoza kuyesa kuganiza kuti mumakhala bwino ngati mutero. Ngakhale kuli kuyesa, thamangirani nokha.

Anthu ambiri amaona kuti zimathandiza kusunga magazini opweteka . Zingakhale zovuta kuwona zotsatira za kugonjetsa, makamaka ngati ululu wanu ukufalikira masiku angapo kapena sabata mtsogolo. Mwa kufalitsa zizindikiro zanu, zinthu zambiri zomwe zimapangitsa ululu wanu kukhala woipitsitsa, kapena m'malo mwake kupangitsa ululu wanu kukhala bwino, zidzamveka bwino.

_Zotsatira:

_{Vierola, A., Suominen, A., Lindi, V. et al. Mgwirizano wa Zomwe Zimakhalapo, Zomwe Zimagwira Ntchito, Kugonana ndi Maganizo, ndi Matupi Okhudzidwa ndi Mavuto Aakulu a Ana: Ntchito Yogonana ndi Chakudya Chakudya Ana. The Journal of Pain . 2016. 17 (7): 845-53.}

_{Lembani, H. Chakudya ndi Chisoni. Mankhwala Amankhwala ndi Zipatala Zokonzanso Ku North America . 2015. 26 (2): 309-20.}