Zomwe Muyenera Kuchita Ngati Nthendayi Imakuvutitsani

Kodi Mumatani Mukamavutika Maganizo?

Kusokonezeka maganizo kumawononga odwala ambiri. Pokhapokha, kupanikizika kungakupangitseni kuti mumve bwino. Kupsinjika maganizo kumathandizanso kuti musamamwe mankhwala a mphumu.

Kusokonezeka maganizo ndi mbali ya moyo wathu wa tsiku ndi tsiku ndipo sikungatheke kuti mutha kuthetsa mavuto onse m'moyo wanu. Ndipotu, sikuti mavuto onse ndi oipa. Kupsinjika kwina kungayambitse kukolola.

Komabe, muyenera kupewa nkhawa zopanda thanzi, sungani nkhawa zomwe simungapewe, ndipo phunzirani njira zothetsera vutoli komanso kupewa zizindikiro za mphumu.

Pathophysiology ya kupweteka ndi mphumu imayambitsa thupi lanu kumasula mankhwala monga histamines omwe amachititsa zizindikiro zotupa monga chifuwa cholimba , chifuwa , mpweya wopuma , kapena kupuma .

Chitani Zochita Nthawi Zonse

Lankhulani ndi dokotala wanu za masewera olimbitsa thupi omwe mungathe kuchita nthawi zonse ndi mphumu yanu. Zochita zolimbitsa thupi zomwe mumakonda, kuchokera ku aerobics mpaka yoga, zingapindulitse mavuto anu. Kuchita masewera olimbitsa thupi kumadzutsa mapepala a endorphin, kumapangitsa kukhala ndi maganizo, kumapangitsa kugona komanso kukuthandizani kuwonjezera mphamvu. Kuchita masewera olimbitsa thupi ndi njira yabwino yothetsera kunenepa kwambiri , komwe kumakhudza mavuto a mphumu ndi mavuto.

Phunzirani Njira Zotsitsimula

Ngakhale pali njira zingapo zosiyana monga kulengeza kapena kubwereza zitsimikizo zabwino; kungochepetsanso kungathandizenso.

Zozizira Kupuma

Zochita zapuma zimangokuthandizani kuthetsa nkhawa, koma zingathandizenso kuti mphumu yanu ikhale yovuta.

Njira ya kupuma kwa Buteyko inavomerezedwa kuti mwina ingathandizidwe ndi British Guideline pa Management of Asthma 2008. Maphunziro a "B" amalangizira amatanthauza kuti kupuma kupuma kungathandize odwala ena omwe ali ndi mphumu. Zotsatirazo zinati "Njira yopuma ya Buteyko ingaganizidwe kuti imathandiza odwala kuti athetse zizindikiro za mphumu."

Sinkhasinkha

Kusinkhasinkha kosavuta kungapindulitse thanzi lanu komanso kukhala bwino. Ambiri samayesa ngakhale kusinkhasinkha chifukwa amayesa kuti zingakhale zovuta kwambiri.

Yesani kusinkhasinkha kwa mphindi 4 zosavuta.

1. Tsekani maso anu ndi kupumula. Ndimakonda kukhala ndi magetsi ndi otsika ndipo ena angakonde nyimbo zofewa kumbuyo. Mpando wabwino ndi wabwino.
2. Pumirani kwambiri ndikuyendetsa kayendedwe kako ndi mimba.
3. Ganizirani pa kumasula mavuto kuchokera mthupi lanu kwa mphindi imodzi ndikuyesera kuganizira za 'kusaganiza kanthu.' Monga malingaliro alowa mu malingaliro anu aloleni iwo apite.
4. Kwa mphindi ziwiri, yesetsani kuganizira zinthu zabwino pamoyo wanu.
5. Kwa mphindi zitatu, ganizirani anthu ndi zinthu zomwe mumayamika.
6. Kwa mphindi zinayi, yang'anani pa zinthu zazikulu zomwe mukufuna kuchita.

Yoga

Yoga ndi chizolowezi choganiza bwino chomwe chimagonjetsedwa ndi mankhwala othandizira. Lili ndi njira zambiri, zowonjezera, ndi mitundu. Chimalinso kupuma kwambiri. Ambiri mwa odwala anga apeza njira za Hatha zosavuta komanso zosangalatsa kuyamba nazo.

Khalani Wasayansi Wachifuwa

Ngakhale njira zonse zomwe tanenazi zidzakuthandizani kuchepetsa mavuto anu, kukhala katswiri wa mphumu kudzakuthandizani kuchepetsa nkhawa ya mphumu. Onetsetsani kuti muli ndi ndondomeko yogwira ntchito ya asthma.

Bukuli lidzakulangizani momwe mungapewere kuyambitsa matenda a mphumu ndi zomwe mungachite pa kasamalidwe ka mankhwala. Kukhala ndi mapu ndi kudziwa zomwe mungachite mukakhala ndi zizindikiro za mphumu kudzachepetsa nkhawa yanu yonse ya mphumu.

Nthendayi imafuna mankhwala ambiri omwe amachotsedwa pazifukwa zosiyanasiyana. Malingana ndi momwe mukulamulira panopa ndi zizindikiro zanu za mphumu mumakhala mukusakaniza malingaliro anu. Zotsatira za Asa, ndizofunika kudziwa kusiyana pakati pa kupulumutsidwa kwanu ndi mankhwala anu olamulira. Mofananamo, ndi kangati mumamwa mankhwala ndi kudziwa nthawi yomwe mumagwiritsira ntchito mankhwala mwanu ndizofunika kuti muzitha kuyang'anira bwino ndikusungunula nkhawa yanu ya mphumu.

Njira zina zothetsera nkhawa ya mphumu zikukhudza banja lanu. Banja lanu likhoza kupereka chithandizo chothandizira ndi chithandizo chofunikira. Matenda onse osamalidwa angakhale ovuta kuwongolera ndipo mabanja angathandize kumvetsa matendawa.

Pomaliza, pali zina zomwe mungasinthe zomwe zingakuthandizeni kuti mukhale ndi thanzi labwino koma muthandizidwe. Kutaya thupi, kusiyiratu kusuta, ndi kuchita zambiri ndiko kusintha kwa moyo wanu komwe kumathandiza kusintha mphumu yanu. Izi ndi zina mwazovuta kwambiri kusintha pamoyo wa anthu, koma kuchita zinthu izi kudzakuthandizani kuti mukhale ndi mphumu yabwino ya mphumu yanu. Ngakhale kusintha kwa moyo kumakhala kovuta, kumatenga nthawi ndi kudzipereka, kumayambitsa zozizwitsa zochepetsetsa komanso kupuma kwa mphumu.