Ukunyanga I-Post-Exertional Malaise kwiSyndrome Syndrome Isifo esingapheliyo

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I-Post-Exertional Malaise (Icandelo 3 le-3)

I-post-exertional malaise (i-PEM) iyisimboli esibalulekileyo sokugula okungapheliyo ( ME / CFS ) eyenza i-spike kwiimpawu kunye nokuphazamiseka kwamandla emva kokuba, kwabanye abantu, bekuya kuba nzima.

Nangona i-PEM ingenye yezona zimpawu ezidakisayo ze-ME / CFS, asinayo nayiphi na imichiza yokuyiphatha. Nangona kunjalo, unokwazi ukuwuphatha nokuwulawula ngeendlela ezahlukeneyo.

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Izongezelelo zeZondlo

Asinalo uphando oluthe ngqo kwiimfuno ze-PEM, kodwa abanye oogqirha benza iziphakamiso ezisekelwe kwimisebenzi eyaziwayo yokuxhaswa, ukungavumelekanga okuhambelana ne-PEM, kunye nolwazi oluxhomekeke kwizilwanyana.

Iziphakamiso ngezinye iziphakamiso zibandakanya:

• malate yamagesi
• coQ10
• i-acetyl-l-carnitine
• kudala
• ifolic acid
• vitamin C
• vitamin E
• i-alpha-lipoic acid
• vitamin B1
• vitamin B2
• i vithamini B6
• biotin

Izibonelelo aziqinisekanga ukusebenza, nangona kunjalo. Kwakhona, kufuneka uqaphele imiphumo emibi kunye nokubandakanyeka okungahambiyo. Kubalulekile ukuthetha nogqirha kunye nekhemistiki malunga nazo zonke izongezelelo ozithathayo.

Kungaba yinto engalunganga ukuqala ukuthatha isilwanyana sezibonelelo ngexesha elilodwa. Ukufumana ulwazi oluninzi malunga naloo, funda:

• Oko Okufuneka Ukwazi NgoKuqala Iimveliso zeM ME / CFS
• Iifomula Zongezelelekileyo ezininzi kwi-ME / CFS

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I-Pacing & Lifestyle Changes

Ukulawula i-PEM idinga ukuba utshintshe ngendlela ozenza ngayo izinto. Abanye abantu bayabiza le "ukuhlala ngaphakathi kwemvulophu yamandla." Inqaku elithandwayo kakhulu kwisigulane sisigxina esibizwa ngokuthi i-Spoon Theory, nguChris Miserandino.

Okubalulekileyo, kufuneka uhlawule umgangatho wakho womsebenzi kwisixa umzimba wakho ungasenza. Oku kunokuthetha ukuba wenze imibingelelo eninzi kwaye uphakamise ubomi bakho phantsi kwezinto ezibalulekileyo. Oku kudla ngokuquka izigqibo ezinzima kakhulu, kodwa kungenza umehluko omkhulu kumgangatho wobomi.

Umbhalo wokubambisana we-2012 wokuhamba nge-ME / CFS ubonise ukuba ukuhamba kweengxaki kwakunokulinganiswa rhoqo ngezigulane njengenye yezona zikhetho zoncedo.

Ukuze uncede wenze olu tshintsho kunye nokufunda ubuchule bokufunda ukuze wenze ubuninzi bexesha lakho elivelisayo, bonani:

• Ukuzifaka
• 10 Indlela yokuphila iinguqu zokuqwalasela

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Ulawulo lweengxaki

I-ME / CFS ikholelwa ukuba ibuhlungu ngenxa yokuxinezeleka, into enokuzifundela yona. Kuyaqondakala ke ngoko ukuba ukuphathwa kwengcinezelo kunokukunceda ukuba uphathe iimpawu eziphambili, kuquka ne-PEM.

Kubalulekile ukuqonda ukuba izibophelelo zengcinezelo ayithethi ukuba i-ME / CFS isifo sengqondo. Ukuxinezeleka kunobangela obuninzi bezinto eziphilayo kunye nemiphumo. Lowo ofumene ingqwalasela eninzi kwi-ME / CFS abaphandi ngu-hormone cortisol yokucindezeleka.

Ngophando luka-2014 ngokuxinzezeleka kunye ne-PEM, abaphengululi baphetha ukuba ukuphathwa kwengcinezelo kwakunempembelelo ngqo kwi-PEM. Okubaluleke kakhulu, abo baphethe ukuphathwa kwengcinezelo engcono bebanomdla wama-cortisol, kwaye amazinga e-cortisol ayexhunyiwe kwi-PEM engaphantsi.

• Ukulawula Ingcinezelo Yakho

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Ukuzivocavoca: Indlela yokuPhikisana

Ngoku sifika mhlawumbi into ephambili yokuphatha iMe / CFS. Mhlawumbi ucela, "Unokusebenzisa njani uncedo xa kubangelwa ingxaki kwindawo yokuqala?"

Uninzi lweengcali ziyavuma ukuba abantu abane-ME / CFS kufuneka bafunde. Emva kwakho konke, i-atrophy ye-muscle kunye nokungasebenzi kusenza kube lula ukwenza umsebenzi, ngelixa zandisa ezinye iimpawu kunye nomngcipheko wezinye izifo.

Nangona kunjalo, awukwazi ukunyanga uhambo olunjengobanye abantu. Kufuneka ukwazi imida yakho kwaye ubambelele ngqo.

• Ukusebenzisa indlela efanelekileyo nge-ME / CFS

Abanye abantu baphendukela kwonyango, kodwa kunye neziphumo ezidibeneyo. Kubalulekile ukuba ugqirha wakho ujwayelene nezithintelo ezihambelana nesi sifo ukwenzela ukuba azinakukugxotha kakhulu kwaye akwenze kube nzima.

Icandelo lezonyango loluntu lithetha unyango olubizwa ngokuba yi-Graduated Exercise Therapy (GET) njengonyango wokuqala kumgangatho we-ME / CFS. Bakhangela uphando olubonisa ukuba luncedo. Ngakolunye uhlangothi lwale ngxabano enkulu, nangona kunjalo, uphando lubonisa ukuba i-GET empeleni iyingozi kubantu abane-ME / CFS.

Kwenzeka njani ukuba banokungavumelani okunjalo? Oku kuvela kumbono weengcamango ngokubhekiselele kwimeko yokugula. Unokufunda okungakumbi malunga nento apha:

• Iingcaciso ezintlanu zoKhuphiswano lweSyndy Syndrome

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Jikelele

Kungenzeka ukuba i-ME / CFS unyango olungenakujoliswe ngqo kwi-PEM inokukunceda kule ngxaki ngokunciphisa ubunzima besifo sakho. Unoninzi lwezonyango zokwenza uphando, ngoncedo lugqirha wakho.

• Ukunyanga iSyndy Syndrome
• I-Syndrome Syndrome
• Ukukhishwa kwamanzi kwi-ME / CFS

Kwakhona, qiniseka ukuxubusha zonke iinkatho zakho kunye nogqirha wakho ukuqinisekisa ukuba ukhetho lwakho lukhuselekile kwaye luyakwazi ukusebenza. Kuya kufuneka ukuba ufumane ukudibanisa okuyingqalileyo lwezonyango kunye nezicwangciso zolawulo ezihambelana neempawu zakho ezithile kunye nemeko.

Bona iiNgxenye 1 ne-2 zalolu chungechunge:

• Icandelo 1: Yintoni i-PEM
• Icandelo 2: Ukungahambi kakuhle kwe-PEM

_Imithombo:

_{Gladwell PW, et al. Ukukhubazeka nokuvuselelwa. 2014; 36 (5): 387-94. Ukusetyenziswa kophando lwe-intanethi ukuphonononga iziphumo ezintle nezimbi zokuvuselela abantu abaneCFS / ME.}

Klasnja A, et al. Umbhalo wamachiza ezemidlalo kunye nempilo emzimbeni. 2014 kuMbhi; 54 (2): 210-5. Impembelelo yonyango lokusebenzisa umzimba ngokunyaniseka kumgangatho kunye nokuziphatha okuhlobene nempilo kwimeko engapheliyo yokukhathala.

_{I-Twisk FM, i-Maes M. Neuro i-endocrinology letters. 2009; 30 (3): 284-99. Ukuhlaziywa kwengqondo yokuziphatha kwengqondo (CBT) kunye neyeza zokusebenzisa umzimba (GET) kwi-myalgic encephalomyelitis (ME) / i-chronic fatigue syndrome (i-CFS): I-CBT / GET ayikho kuphela ingasebenzi kwaye ayikho ingqinisiso-esekelwe kwiziganeko ezininzi nge ME / CFS.}

_{IP PD, kunye no-al. Iyeza zengqondo. 2013 Oct; 43 (10): 2227-35. Ukubuyiselwa kwisifo esingapheliyo sesifo emva kokuba unyango olwenziwe kwilingo le-PACE.}