Izinzuzo ezinokwenzeka kunye nendlela yokuqalisa ngokuSebenzisa amanzi
Xa u- fibromyalgia (i-FMS), umzenzelo uyinkemba ehlangene kabini-kunokukwenza uzive ungcono, kodwa kunokukunceda uzive ungcini.
Kunokwenzeka njani loo nto? Konke malunga nobukhulu kunye nobude. Zomibini zifanele zilungiswe kumgangatho ngamnye wokunyamezela.
Indlela yokusebenzisa i-fibromyalgia enokuqwalaselwa kakhulu ngumsebenzi wamanzi afudumele.
Izifundo ezininzi ziye zabonisa ukuba inika inzuzo eninzi. Abaphandi bathi banokukunceda:
- ukuphucula ubuhlungu beentlungu (kwindawo apho uvakalelo luba buhlungu)
- ukunciphisa inani lokubala
- ukunciphisa intlungu
- ukukhuthaza umsebenzi wokuqonda
- ukuphucula amandla okusebenza
- phucula impilo yengqondo
- ukunciphisa amafutha omzimba
- kukubona ukuba imeko yakho ibe nzima
Uphando lubonisa ukuba abantu abane-FMS bayakwazi ukunyamezela ukusetyenziswa kwamanzi okufudumele kunokuba kwezinye iindlela zokuzivocavoca.
Ububungqina obunamandla kangakanani?
Kakade ke, naliphi na ukuthetha ngophando, kufuneka ucinge ngendlela enokuthenjwa ngayo izifundo.
Ukuhlaziywa kobungqina bonyaka ka- 2014 epapashwe kwiConnet Database yeZiko eziPhononongo eziCwangcisiweyo kugqityiwe ukuba kukho ubungqina obuncinane bokumgangatho wokuba uqeqesho lwamanzi luncedo kwi-fibromyalgia. Kwakhona kwafumanisa ubungqina obuphezulu obuphantsi kokuxhasa ukuhlanganiswa kwamanzi kunye nokusetyenziswa komhlaba.
Eli nqanaba lobungqina alisoloko lingaqhelekanga xa kuziwa kwizifundo zonyango ezingekho phantsi kweziyobisi.
Nangona kunjalo, ibonisa ukuba iziphumo zakho zingenako ukuhambelana nezigqibo zesigqibo.
Unokuba neenkalo ezinzulu ezenza ukuba unyango lube luphumelele kakhulu, ngakumbi xa kuziwa kwiimeko ezigqithisiweyo.
- Ukuba unesifo esingapheliyo sokugula, esiqhelekileyo kuthi, uphawu lwe -malaise emva kokunyamezela luyakwenza ube nzima kakhulu ukunyamezela ukunyamezela kwaye kukhokelela ekukhuseleni okubonakalayo kwiimpawu.
- Ukuba unokwenene, ungadinga ukuba usebenzise ngaphantsi kunabantu abakwizifundo.
- Ukuba uneemeko ezidityanisiweyo ezibandakanya umonakalo ohlanganyeneyo, ezifana nesifo se-arthritis , ungadinga inkqubo efanelwe kuwe kwaye kungekhona nje kwizigulane ze-fibromyalgia ngokubanzi.
Sekunjalo, ukuhambelana kweziphumo ezintle kubangela ukuthembeka kumzimba wobungqina. Kufuneka uqwalasele ubuchule kunye neengxaki ngokucokisekileyo kwaye uxoxe nabo nodokotela bakho ngaphambi kokuba ugxume kwi-otherapy yohlobo lwaluphi na uhlobo.
IiNzuzo eziPhezulu zoPhuculo lweManzi
Ukusetyenziswa kwamanzi, ngokubanzi, kulula ukukwenza kwaye kunenzuzo ngakumbi kunomzimba ofanayo kunye nomhlaba, kunye nokunyusa umzimba wakho. Iinzuzo ezininzi kuthi.
- Ayinayo impembelelo, ngoko ayiyi kuluhluza imisipha kunye namalungu akho.
- Ukunyuka kwemiphumo kunciphisa iziphumo zentlawulelo ukuze ukufuduka kuthathe umgudu ophantsi.
- Amanzi anika ukuchasana, okukunceda ukomeleze amandla kwaye uphucule imali engcono.
- Ukucwiliswa kwamanzi kukunceda ukhulule kwaye unciphise ubuhlungu beengxaki.
Kutheni Amanzi Afudumele?
Iqula lokufudumala elinamanzi lilungele unyango ngenxa yamanzi abandayo angenza izidumbu zenzeke. Kubaluleke ngakumbi kwi-FMS kuba abaninzi abantu abanemeko bengenayo i-cold. Iqula lokufudumala ngamanzi lugcinwe malunga ne-89.6 degrees Fahrenheit (32 Celsius), elinezididi ezininzi ezishushu kunamanzi amaninzi atshisayo.
Ukuba ubekezela ngokubanda kwaye ungacingi ukuba izihlunu zakho zihlala kwindawo yokufudumala ebushushu, ungazama ukusebenzisa apho. Nangona kunjalo, jonga imiqondiso yokuba umzimba wakho uphatha kakubi kubanda, zombini nangemva komsebenzi wakho.
Uninzi lwama-gyms alunamachibi atshisayo. Ugqirha wakho okanye umphathiswa wezonyama angazi ngabanye kwindawo yakho, okanye uhlolisise ii-arhente zendawo kunye namaziko, kuquka:
- iikholeji neeyunivesithi
- YMCA okanye iYWCA
- maziko o ku hlaziya
- Arthritis Foundation
- Iimpawu zePasika
- I-Salvation Army
- amaqela okuxhasa i-arthritis okanye i-FMS
Zininzi zale ndawo ziye zacwangcisa iiklasi kubantu abaneFMS okanye nayiphi na imeko ebeka umda wokuhamba, apho ungafunda kumfundisi oqeqeshiweyo.
Ndiyaqalisa
Hlola nodokotela wakho ngaphambi kokuba uqale unyango lwamanzi okanye nayiphina inkqubo yoqeqesho .
- Khangela umqeqeshi oqeqeshiweyo okanye ugqirha.
- Qala ngokukhawuleza, ngeeseshoni ezifutshane, ezisezantsi kwaye usebenze kancane kancane.
- Qala ngeeseshoni ezimbini ngeveki, iintsuku eziliqela, ukuze ubone indlela umzimba wakho uphendula ngayo.
- Yazi imingcele yakho kwaye uhlale ngaphakathi kwabo. Ungaziveki ukuba ufanele uwenze ngeklasi yonke.
- Ungazami ukutyhalaza intlungu, kuba kuya kukulimaza kamva.
- Thetha ugqirha wakho malunga nexesha leyiphi na intlungu ababulali. Ukuba uwathatha ngaphambi kokuba usebenzise, ungaphoswa emzimbeni wakho ukuba usebenza nzima.
Imithombo:
I-Bidonde J, et al. Isiseko seenkcukacha zeCochrane zokuphononongwa ngokuchanekileyo. 2014 Oktobha 28; 10: CD011336. Uqeqesho lwe-Aquatic lwama-fibromyalgia.
Latorre PA, kunye no-al. I-rheumatology yeklinikhi kunye nokuhlola. NgoNovemba ka-2013 uNgo-Dec; 31 (6 I-Suppl 79): S72-80. Umphumo weprogram yoqeqesho lwamaviki angama-24 (emanzini nasemhlabeni) kwiintlungu, amandla okusebenza, ukubunjwa komzimba kunye nomgangatho wobomi kubasetyhini abane-fibromyalgia.
I-Latorre Roman PA, iSantos E Camos MA, Garcia-Pinillos F. I-rheumatology yamanje. 2015 Nov; 25 (6): 943-7. Iimpembelelo zoqeqesho olusebenzayo kwiintlungu, amandla omlenze, kunye nokulinganisela kwabasetyhini abane-fibromyalgia.
Letieri RV, et al. Revista brasileira de reumatologia. NgoNovemba ka-2013 Novemba-53; (6): 494-500. Ubuhlungu, ubunjani bobubomi, ukuqonda kwezempilo kunye nokudandatheka kwizigulane ezine-fibromyalgia, ezingeniswe kwi-hydrokinesiotherapy.
Segura-Jimenez V, et al. Ipapasho yamazwe ngamazwe ngamayeza ezemidlalo. 2013 Julayi; 34 (7): 600-5. Iprogram yohlobo olusisiseko olumanzi olushushu luyinciphisa intlungu ngokukhawuleza kwizigulane ze-fibromyalgia; ilingo leklinikhi elingalawulwayo.