Ubomi bemihla ngemihla ngeentlungu ze- fibromyalgia kunokuba ngumngeni. Akukuphela nje ukuba uhlale uhlala enentlungu engapheliyo imihla ngemihla, kodwa kufuneka ujongane nezinye iimpawu ezinxulumene ne-fibromyalgia, ezifana nokuphazamiseka kokulala kunye nesifo sengqondo se-blad (syndrome) .
Njengazinye iimeko ezibuhlungu ezingapheliyo, kukho iindlela zokujamelana neentlungu zemihla ngemihla , kubandakanywa ukuthatha imithi yakho njengalathwayo, ukugcina iphepha leentlungu kunye nokufunda ukuphucula izicwangciso.
Nangona kunjalo, kukho ezinye izinto ezimbalwa onokuzenza ezikhethekileyo ukujamelana neentlungu ezingapheliyo ze-fibromyalgia.
Ukuphuhlisa iipatheni zokulala zezempilo
Abantu abane-fibromyalgia bahlala benenkathazo yokulala. Nangona ukhathala oluhambisana nentlungu engapheliyo ye-fibromyalgia, unokufumana ubunzima bokulala okanye ukulala ubusuku bonke. Abanye oogqirha banikezela izibonelelo zokulala ezigulini zabo ze-fibromyalgia. Nangona kunjalo, ukuba unganakulungele ukuthatha iipilisi zokulala, kukho ezinye izinto ezimbalwa ongazama ngazo:
- Yenza iipatheni zokulala ngokulala nokuvuka ngokukhawuleza ngexesha elifanayo yonke imihla.
- Hlela indlela yokulala ngokukhupha izibane kunye nomthamo kwiTV ngeeyure ezimbalwa ngaphambi kokulala.
- Nciphisa i-caffeine yakho kunye nokusetyenziswa kwe-nicotine emva kwemini kunye nobusuku.
- Gwema ukulalisa emini.
- Thatha ibhola yokuphumla ngaphambi kokulala.
- Zama i-aromatherapy. Abanye abantu bafumana iphunga le-lavender kunye ne-chamomile yokuphumla.
Qaphela Ngezidlo Zakho
Ukutya okungcono kunokunceda abanye abantu abaneempawu ze-fibromyalgia. Ezinye iimeko ezinxulumene nazo, ezifana ne-IBS, zinokuba zibi kakhulu ngokutya okungenasimo. Ukongeza, ukutya ukutya okunomsoco kunokukunceda ukuba ugweme iingxaki zesisindo esoloko ziza neemeko ezingapheliyo, ezinokuthi zinciphise uxinzelelo lwemihla ngemizimba yakho.
Ukuzivocavoca rhoqo
Ukuzivocavoca kunenzuzo eninzi kubantu abaneengxaki ezingapheliyo ze-fibromyalgia . Okokuqala, kunokukunceda ukunyamezela imisebenzi emininzi, oko kuthetha ukuba ngokugqithiseleyo ixesha lakho lemihla ngemihla kufuneka lithinte kancinci. Okwesibini, kukunceda ugcine amandla omzimba kunye nesigxina. Ekugqibeleni, ukuvivinya umzimba kuvumela umzimba wakho ukukhulula iikhemikhali ezenza uzive ulungile.
Ukuba ucinga ukuqala isiqhelo somsebenzi, qiniseka ukuthetha nodokotela wakho. Kwakhona, ungagxumi kuzo zonke ngokukhawuleza: qalisa ngemisebenzi elula kakhulu, ngokunyuka ukwandisa ukunyamezela kwexesha. Cinga imisebenzi enempembelelo ephantsi ezifana nokuhamba kwinqanaba lokuhamba ngesantya okanye kwi-Tai Chi. Njengoko wakha ugxininiso lwakho, ungaphonsa kwimisebenzi enzima kunokubhukuda okanye i-yoga.
Xa Ufuna Uncedo olungakumbi
Ngamanye amaxesha, ukujamelana nokwabo kunzima. Ukuthetha nomntu onokuqonda kunokunceda. Iifom ze-intanethi kunye namaqela enkxaso yendawo zinganceda. Ukutyelela umgqirha kunokuba luncedo, njengoko uxinzelelo luqhelekile kubantu abaneengxaki ezingapheliyo ze-fibromyalgia. Unokudandatheka xa uhlala unamava okanye zonke ezi zilandelayo:
- Imiva yokungathembeki okanye ukuphelelwa lithemba
- Ukuphazamiseka kokulala
- Ulwalamano olucocekileyo
- Unzima ukugxila emsebenzini okanye esikolweni
- Ukufumana ubunzima obungavamile okanye ukulahleka
Thetha ugqirha ukuba ucinga ukuba unokudandatheka ngenxa yentlungu yakho ye-fibromyalgia. Ngokubambisana, unokudala isicwangciso sokuziva ulunge ngakumbi.
Imithombo:
Ikholeji yaseMerika yaseRheumatology. Fibromyalgia.
Isiko seSizwe seArthritis kunye neMisculoskeletal kunye Nezifo Zesikhumba. I-Fibromyalgia: Imibuzo Neempendulo NgeFibromyalgia.