Indlela Yokuphila Nesiqhelo Esiqhelekileyo
"Ndineengxaki-ukungafihlisi okungaqhelekanga, njengokungena kwiphahla, iinwele zihamba zimanzi, izambatho zinyuka! ... Ubeke umdaka omkhulu endleleni yokuphila kwam."
"Amalungu enyama ayabanda kakhulu kwaye abuhlungu ... kwaye kunjalo ubuso bam buya kuthungela ngaphakathi."
"Yintoni eyona nto eyenza ukukhukhuma okugqithiseleyo? ... andiyikhathazi ukugqoka ihlobo ngenxa yokuba akukho ndawo-ithetha nje."
Zizo zonke izimvo ezenziwe ngabantu abane- fibromyalgia kunye nesifo esingapheliyo . Ukujuluka okugqithisileyo kungenye yezimpawu ezinqabileyo ezingabonakaliyo kwizintlu zeempawu okanye ziqwalasele abaphandi.
Kuyaqondakala, kuba sinengxaki ezininzi. Sekunjalo, ukujuluka okukhulu kunokuba nefuthe elikhulu ebomini bakho.
Nangona oogqirha nabaphandi beqaphele ukuba ukukhupha ngokugqithiseleyo kungaba uphawu lwemiqathango, unokufuna ukuthetha nodokotela wakho malunga neengxaki zesifo seengingqi . Unempawu ezifanayo kwaye uphando oluthile lubonisa ukuba ukujuluka okugqithiseleyo kunokugqithisa kakhulu kuloo mqathango.
Yintoni Ebangelwa Isifungo Esigqithiseleyo?
Zininzi izinto ezinokuba noxanduva lokukhupha, mhlawumbi ngokwabo okanye ngokudibeneyo. Ziquka:
- Inkqubo ye-nervous function
- Uvakalelo obushushu
- Amanqanaba aphezulu e- norepinephrine , njengempembelelo yecala lokuxhatshazwa
- Ukuxhalabisa , njengempawu okanye imeko edibeneyo
Isizathu esisodwa "esinokunyanga" sisiphumo sempembelelo yonyango, kwaye oko akunokuba yinto ekhangayo kuwe ukuba isilwanyana senza okungcono kunokuba yingozi.
Nangona kunjalo, amanye amayeza angakunceda ukulawula ukujuluka kwakho, ngoko kuyafaneleka ukukhupha ugqirha wakho.
Ukuphila Ngomfutho Ogqithisayo
Ukuba ufanele uhlale nalo mqondiso, unokufuna ukugcina izinto ezithile ukuze uzikhusele ukuba zicaca kwaye zihlazise.
- Iipompo ezipholileyo ebusweni bakho okanye ezinye iindawo ezikhukhulayo zingakunceda ufumane ukujuluka ngaphambi kokuba wazi nokuba kukho. Unokuyisebenzisa kwakhona emva kokumisa ukukhupha kwesikhumba sakho ukuze ungabi ngumoya.
- Iifutha zobuso obushushu be-oyile ziyakwenza ukuba ungabi nekhanda elijongene negrasi. Ngokuqhelekileyo zibhetele kunama-napkins okanye ama-tissue, asebenza kwi-pinch kodwa ingaba yimbi ngakumbi kwesikhumba sakho kunye nokusebenza ngaphantsi.
- Ugqoke iinqwelo kunye ne-sweat pads kunokunceda ufumane umqubuzana ngaphambi kokuba uhlambele ngeengubo zakho. Ngenxa yokukhukhuma okukhulu, isitifiketi sokuya esikhathini sinokuzikhethela.
Izambatho ezithwala i-sweat ziyakwenza okulungileyo. Zingabi kubiza, nangona kunjalo.
- Isitya okanye iponytail umnini unokunceda ukufihla iintlekele zeenwele ezinxulumene ne-sweat.
Unokufumanisa ukuba kufuneka ugcine isambatho sesambatho esongezelelweyo kwimoto yakho, isikhwama, isitraki, idesksi okanye enye indawo efanelekileyo.
Ukuthintela Isifungo Esiphezulu
Ukuba ukukhupha kwakho akubophelelwanga naluphi na uvuselelo oluthile, ungeke ukwazi ukuwugcina ungenzeki. Nangona kunjalo, ukuba zibophelelwe ekutshiseni-kwaye ngokukodwa ukuthambekela kwethu ukugqithisa-unokufumanisa ukuba ezinye zezi zinto zinciphisa ingxaki.
- I-antiperspirant eyongezelelweyo, isetyenziswe kwakhona ngamaxesha ambalwa emini, kwaye isetyenziselwa kwiindawo ezingezizo apho ujwayele ukuthukuqela okuninzi unokunceda.
- Ukuthatha amanzi ahlambulukileyo okanye amanzi, okanye uqhuba amanzi apholileyo phezu komzimba wakho ngaphambi kokuba uphume, unokukugcina ungagxininisi kwaye uphuke ngaphezulu.
Ngokukodwa xa uhlala ubanda kakhulu, usenokuba ufumene ugqoke ngokufudumeleyo kwindalo. Ukugqoka kwimiqolo kukunika ukhetho lokulawula ukushisa.
Ukukhetha iziphuzo ezibandayo ngaphezu kokutshisa kunye nokuphepha ukutya okutshisayo kunokuthintela ukugqithisa.
Xa ukukhupha kuqala, kungenokuba nzima ukuyeka, ngoko ulungele ukuzama ukukhusela kwindawo yokuqala.
Ukuxhatshazwa kwimizimba evela kwiNkqubela eNgqongqo
Enye into ebalulekileyo malunga nokujuluka okugqithisileyo ukuqinisekisa ukuba uhlala u-hydrated.
Kubalulekile ukutshintsha zombini amanzi kunye ne-electrolytes oyifumayo.
I-Electrolytes zimbiwa, kuquka:
- Potassium
- ICalcium
- Magnesium
Ukuba ucinga ukuba ufuna ukutshintsha i-electrolytes kodwa ungenasiphuzo sezemidlalo esiluncedo, ungawafumana ngokusebenzisa izongezelelo okanye ngokutya.
Kungaba nzima ngathi ukuba sixelele xa sitshatyalaliswa ngenxa yokuba iimpawu ziyafana nezinye esele nazo. Kufuneka uqiniseke ukuba uyazi iimpawu zokuxhatshazwa .
Imithombo:
Atarowska M, Samborski W. Annales Academiae Medicae Stetinensis. 2006; 52 I-Suppl 2: 105-10. (Abstract kuphela; inqaku kwisiPolish) Iingxaki zokuxilongwa kwe-fibromyalgia: ingxelo yengxelo.
Collins S, van Hilten JJ, et al. IiNqoloba zonyango lomzimba kunye nokuvuselelwa. 2008 Juni; 89 (6): 1114-20. Ukuphuhliswa kweempawu zeengxaki zeengxaki zesifo seengingqi kunye nezifo ezichaphazelekayo: I-Trauma Related Neuronal Dysfunction Symptoms Inventory.
Ukufuna iD, J, Beyer S, J. Kornhuber J. IiNgcebiso zezoNyango. NgoJan 2010; 74 (1): 155-7 Ukukhupha okanye ukungafungi? Iingcamango kwimiphumo ye-venlafaxine kunye ne-SSRIs.
UFurlan R, uBarbic F, et al. I-physiology yokuphefumula kunye neurobiology. 2009 Oct; 169 Isondlo 1: S17-20. Ukulawulwa kwe-Neural autonomic in tolerance orthostatic.
Schutz B, von Engelhardt J, et al. Neuroscience. 2008 u-Oktobha 2; 156 (2): 310-8. Ukuthungwa kwe-sweland gland kubhalwa ngo-neurons ovelwano olubonisa i-colinicic / noradrenergic co-phenotype kwimouse.