Ukujongana nokugqithisa nokuxhalabisa
Ukugqithisa okuqhelekileyo yinto eqhelekileyo kwi- fibromyalgia (i-FMS) kunye nesifo esingapheliyo sokugula ( ME / CFS .) Yimpawu ezingabangela impembelelo enkulu ebomini bakho bemihla ngemihla kwaye ikugcine ungenzi izinto ezininzi ozifumanayo.
Ukuqithwa kwemithwalo engathandekiyo kunokukwenza uzive utyhafile, udidekile kwaye ukhululekile. Ingabangela kwizinto ezahlukeneyo, ezinokuhlukahluka komnye wethu ukuya kwenye.
Yintoni eyenzekayo ngoxinzelelo olunzulu
Ubungqina bendalo bukholelwa ukuba yindlela engundoqo ye-FMS kunye ne-ME / CFS. Kuthetha ukuba imizimba yethu isabela ngokugqithiseleyo kuzo zonke iintlobo zengeniso - ingxolo, izikhanyiso ezikhanyayo okanye ezikhanyayo, izihlwele zabantu, ubuqili obuqinileyo, indawo ekhuselekileyo, okanye izinto ezininzi ezikhuphisana ngayo.
Ubunzima bethu bubonakala bunzima xa kuqhutywe igalelo ezininzi ngexesha elilodwa, mhlawumbi ngenxa yokungasebenzi kwe-neurotransmitter serotonin . Abanye abaphandi bakholelwa ukuba sinenkinga ebuseni bethu kunye nento ebizwa ngokuba yi-inhibition.
Inhibition inceda ubuchopho bakho buhluze izinto ezingabalulekanga. Xa uphendula ifowuni, kufuneka kukuncedise ukuba uyayihoxisa ithelevishini okanye incoko yakho yentsapho. Kufuneka kukuncede ungayihoyi inzondo ephindaphindayo, njengengxolo enkulu. Kufuneka, emva kwexesha elincinane, kukuyeke ukuba uqaphele i-buzz yezibane ezikhanyayo.
Nangona kunjalo, ukungabikho kwamanyathelo kuthetha ukuba asikwazi ukuluhluza loo nto.
Oko kuthetha intsingiselo yethu bombard ngobuchopho bethu ngolwazi, kwaye ubuchopho bethu abukwazi ukuyisebenzisa yonke into.
Isiphumo kukuba awukwazi ukugxila kwizinto ezibalulekileyo. Kuba nzima ukucinga, ngoko unokulibala into oyenzayo okanye ulahlekelwa ngumzila wakho wokucinga. Kungakhokelela ekuhlaselweni kweentlanzi , ezinokubandakanya intliziyo ephazamisayo, ukuthuthumela, ukuthuthumela, ukuzondwa, ukuxubha, kunye nokwesaba.
Kamva, usenokuba ukwanda kwentlungu kunye / okanye ukukhathala. Ukuhlaselwa kweentlanzi ngamanye amaxesha kunokukhokelela ekugqibeleni uphawu olukhulu.
Emva kwexesha, unokuqala ukwesaba ukuhlaselwa ngumsindo xa ujamelana neemeko ezibangele ngaphambili. Oku kunokukwenza ukwesaba ukuya kwezinye iindawo okanye uzibeke kwindawo ethile okanye imeko. Le yindlela enye apho izifo zethu zingakhokelela ekuzimeleleni.
Ukusingatha ukuLawula okuvakalayo
Xa uqala ukuziva ukhululiwe, into engcono ukuyenza yikhuphe ngaphandle kwimeko kwaye uhambe kwindawo ethile. Ukuba oko akunakwenzeka, unokukwazi ukuthatha umoya ophefumlelweyo kwaye uhlalise umzimba wakho nengqondo yakho. Abanye bethu bafunda indlela yokuthetha ngengqondo phantsi kwelo lizwe, kodwa kuthatha ixesha kunye nokusebenza.
Asinayo unyango olujoliswe ngokugqithiseleyo kwi-overload overload, kodwa sinokuyiphatha uxhalaba olukhokelela kuyo. Uninzi lwabantu abane-FMS kunye ne-ME / CFS kuthatha imishanguzo yokuxhalabisa. Abanye abantu bathi banenhlanhla kunye nezibonelelo ezithile zokuzinqanda, ezifana ne- DHEA okanye i- theanine .
Khumbula ukuba unyango lufuna ixesha lokusebenza, ngoko uthabathe xa usenkingeni akunakunceda kakhulu. Unokuba nenhlanhla enokuthatha into yokulwa nokuxhalabisa ngaphambi kokuba ungene kwiimeko ezinzima.
Ukuba ukugqithisa kwemizwa kunye neentlanzi yiengxaki eziqhelekileyo kuwe, unokufuna ukuthetha nodokotela wakho malunga ne-supplementary day or medication regimen. Uninzi lweziyobisi ezimiselwe kwi-FMS kunye ne-ME / CFS zinokukunceda nokuxhalabisa.
Ukuphephelwa kweemeko ezithile kunokuba yimfuneko kuwe. Ngokomzekelo, ukuba ivenkile yokutya iqhutywe yinto eqhelekileyo, unokufuna ukuthenga ngexesha leexesha elincinci, njengentsasa kusasa okanye ebusuku. (Funda enye into enokukunceda ekuthengiseni ukutya).
Ukuphepheka kunokuba kuyimfuneko kodwa ingaba yingxaki xa ufumana ukuziphepha kakhulu - njengawe nawuphi na indawo onokumemeza okanye ukuxhamla.
Ukuba ufumanisa ukuba uzinqande, okanye ulahlekile izinto ezibalulekileyo kuwe, unokufumana inzuzo ekucebisi ngeengcali.
Into ebalulekileyo ukuba uyikhumbule kukuba, ngezokwelapha kunye nobuchule bokulawula, le mpawu ilawulwa. Kungathatha ixesha ukufumanisa oko kusebenza kakuhle kuwe, kodwa ekugqibeleni, unokubuyisela ukulawula ubomi bakho.
Imithombo:
I-Carrillo-de-la-Pena MT, et al. Iphepha leentlungu. 2006 Julayi; 7 (7): 480-7. Ukuxhomekeka kwentsholongwane yecandelo lokukhupha izigulane kwi-fibromyalgia izigulane: ukuvavanywa kwe-hypothegistance hypothesis.
Neblett R, et al. Iphepha leentlungu. Ngo-Meyi ka-2013; 14 (5): 438-45. I-inventory central sensitization inventory (CSI): ukusekwa kweempawu ezibalulekileyo zecandelo lokuchonga izifo zentsholongwane yokuvalelwa kwintsholongwane.