Ngama-1970, i- multiple sclerosis (MS) yayisifo esihluke kakhulu kunanamhlanje. Emva koko, ixesha eliqhelekileyo ukusuka ekuxilongweni nasekufeni kwaphela iminyaka eyisixhenxe. Namhlanje, elo nani limi malunga neminyaka engama-30 sibonga ngokuyinxalenye ekuqalisweni kwezidakamizwa eziguqula izifo ngo-1993.
Kuthetha ukuthini ukuba ukususela kwiminyaka yobudala yokuxilongwa kumyinge wobudala bokufa, ukulindela ubomi kwabantu abahlala ne-MS namhlanje uneminyaka engama-76 ngokuthelekiswa neminyaka engama-83 kubo bonke abantu.
Ngaba oku kuthetha ukuba ulungele ukulahlekelwa loo minyaka esixhenxe okanye ukuba ungakhohlwa ngokudubula kuma-80s okanye ama-90?
Hayi akunjalo. Inyaniso elula kukuba ulawulo lwezinto ezininzi ezidibene nokuphila okunempilo kunye nexesha elide. Ngoko kunokuba unikezele kumthetho wemida, ungadlula umyinge ngokuthi uhlawule ngokuthe ngqalelo kwimpilo yakho (kubandakanye intliziyo yakho, imiphunga, kunye nengqondo), kodwa uzinzo lwentliziyo yakho.
Nazi iindlela ezihlanu ezilula eziza kunceda:
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Cinga Ngento Efanelekileyo NgokugugaQala ngokulibala iinani. Kukho uphando oluninzi apho kukho indlela esibheka ngayo ukuguga kunokuchaphazela impilo yethu kungekhona nje kuphela engcono kodwa ibe yimbi.
Ucwaningo lwe-2012 olupapashwe kwi- Journal ye-American Medical Association lufumene ukuba abantu abadala asebekhulile ababenomdla "wobungakanani beminyaka yobudala" (umzekelo, loo minyaka izisa ubulumko kunye nokuziqonda kunokuba kugula nokukhubazeka) kunomgangatho ophezulu wokusebenza kwaye uyakwazi ukubuyela kwimimiselo yokusilela.
Into yokuqala yokwenza kukugwema ukubambelela kwingcamango yokuba i-MS "isifo" sesifo. Ekugqibeleni, ukugula akusilo ukuphepha ukuba uthatha inkqubela eqhubekayo kwimpilo yakho ehamba phambili.
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Yidla i RainbowUkutya okunempilo yindlela yokuqala kunye mhlawumbi ebaluleke kakhulu yokunyathela impilo yakho ukuba uhlala ne-MS.
Indlela elula yokwenza oku kukuthi "udle ubusuku." Oku kuthetha ukugqitha imibala emininzi yeziqhamo kunye nemifuno njengenxalenye yokutya okunokulinganisela. Cinga amajikijolo kunye ne-oatmeal yokutya kwasekuseni, isaladi enkulu eluhlaza kunye nenkukhu edibeneyo kwidlo sasemini, kunye nemifuno etyongweyo kunye neentlanzi ekudleni.
Gxininisa ukutya kunye neepropati ezichasayo. Ukusuka kwindlela yokutya , oku kuthetha ukuthi:
- Iziqhamo ezintathu ukuya kwezine zeziqhamo zemihla ngemihla kunye neesine ukuya kwiihlanu zokuhambisa imifuno imihla ngemihla
- Ukukhetha ubhontshisi, izityalo kunye nezityalo ezipheleleyo ukunciphisa i-spikes yegazi
- Ukukhetha i- Omega-3 fatty acids kunye namafutha e-monounsaturated ngaphezu kokuzaliswa kwaye (izithintelo zezulu)
- Ukunciphisa amafutha kumanqina ezilwanyana
- Ukunquma iswekile kunye nomgubo ococekileyo onokubangela ukuba i-sugar spike ibe negazi
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Vuka uphinde uqale ukuhambaUkuzivocavoca kukuphambili naluphi na isicwangciso sokuguga. Awukwazi ukucinga ukuba ukutya kuphela kuyakukhathalela yonke into, ngakumbi ngokubhekiselele kwi-MS.
Oku akuthethi ukuthatha i-routine ye-hardcore. Esikhundleni saloo ndlela, qwalasela iindlela zokusebenzisa nokuphucula impilo ye-cardiovascular ngaphandle kokugqithisa kwaye udale imiphumo yexinzelelo lokutshatyalaliswa kwentsha .
Gxininisa ekwakheni ukulinganisela kwakho kunye nokuguquguquka, okufana ne-yoga, tai chi , okanye ukuqeqeshwa kwe-rubber band resistance. Ukwandisa impilo yakho ye-cardio ngokuhamba ngebhayisikili okanye ukuhamba (kunokuba uqhube umqhubi) okanye ukubhukuda (kunokuba uhlasele iteksi yaseZumba).
Ngamanye amagama, yenza ukhetho olufanelekileyo kwiminyaka yakho kunye nenqanaba lokufaneleka. Thetha nogqirha wakho ngaphambi kokuba uqalise nayiphina inkqubo yoqeqesho kwaye ucinge ngokusebenza neprogram yoqeqesho lokuqeqesha ukuze uqinisekise ukuba uhlangabezana neenjongo zakho.
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Gcina i-Brain Sharp yakhoNgoxa i ingqondo ayikho imisipha, iziphatha njengomnye. Enyanisweni, uphando lubonisa ukuba "ukuqeqeshwa" kwengqondo yakho njengemisipha inokuphucula kakhulu imisebenzi ethile yokucinga njengemisebenzi yokukhumbula, izakhono zamatriki, okanye ukuthetha ngomlomo.
Abantu abane-MS banokuba besengozini yokulahlekelwa kwengqondo ukuba isifo kunye nokuguga kunokubangela ukuba kunciphise. Ngokuthatha isenzo esilungileyo kwaye ugcine ingqondo yakho "ifanelekile," unokuyinqoba le mininzi mngeni kwaye uphinde uphucule imisebenzi ethile.
Akukho mntu, indlela enye yokukwenza oku. Eneneni ngakumbi malunga nokukhetha. Ngaba ubukela i-TV kwaye uvumele ingqondo yakho ibe yitetyiti yezitata, okanye uthathe incwadi kwaye ufunde? Ngaba uvumela ukuba ubuchopho bakho bube buvila ngokufikelela kwikhalenda, okanye uyaziphonsela umngeni ngokuzama i-arithmetic yengqondo?
Nika ingqondo yakho imihla ngemihla ukugcina imemori nokubukhali. Zama ukwenza iipuzzle, ukudlala imidlalo yememori, okanye ukubhalisa eklasini lemfundo yabantu abadala ngaphandle kweminye injongo kunokuba nolwazi kunye nenjongo yokuzaliseka komntu.
Xa usebenzisa ubuchopho bakho, kuya kuba namandla ngakumbi.
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Thola ezininzi zokuphumla nokuphumlaUxinzelelo olungagunyazisiyo luyingozi kumntu. Iyakucima amandla, iphazamise ubuthongo bakho, kwaye ithatha umthwalo onzima kwimpilo yakho jikelele kunye nentlalo-ntle. Kubantu abahlala ne-MS, uxinzelelo luya kuba lukhuni ngokukodwa njengoko lunokubangela ukuba i-MS ibuyele kwakhona. Oku akukho nje ekukhokelela ekugqibeleni kweempawu, kudibaniswa nokuqhubela phambili kweso sifo.
Ukuba uhlala ubomi obunzima, kufuneka wenze inxaxheba ekufumaneni iindlela zokunciphisa uxinzelelo. Kusenokuthetha ukufunda ukucamngca (kwinto elula, imihla ngemihla efana ne-pranayama ukuphefumula) okanye ufumane ezinye iindlela zokuphumla ongazenzayo rhoqo kwimihla ngemihla.
Unokuphucula ngakumbi lo mkhuba ngokudala imikhuba emihle yokulala . Ukukhathala yingxaki enkulu kubantu abane-MS, imeko enokuyinkimbinkimbi ngezinto ezifana ne- nocturia (isidingo sokuvuthwa ebusuku) kunye ne-mid-night-muscle spasms.
Ukungazinzi kunye nezinye iingxaki zokulala akuzona izinto omele uhlale nazo. Ukunqongophala kokulala , uxinzelelo, kunye ne-MS zihambelana. Ukuqinisekisa impilo engcono, yexesha elide impilo, kufuneka udibanise ngokukhawuleza nayiphi na ingxaki yokulala onokuyenza kunye nogqirha wakho.
Musa ukuhamba yedwa okanye uthembele kwiipilisi zokulala ezingaphezulu kwe-counter. Fumana uncedo namhlanje.
> Imithombo:
> Marrie, R .; Elliott, L .; UMarriott, J. et al. "Impembelelo yokufa komntu kwi-multiple sclerosis." Neurology. 2015: 85 (3): 240-247.
> Goodin, D .; Redder, A .; I-Cutter, G. et al. "Ukusinda kwi-MS: Ucwaningo lwamaqela angama-21 emva kokuqala kwecala eliphambili le-IFNβ-1b." Neurology. 2012; 78 (17): 1315-22.