Yintoni Uphando Esixelela Ngayo
Ukuzivocavoca ngenye yezinto ezinzima kakhulu ukuzenza xa unesifo esingapheliyo sokugula ( ME / CFS ). Uphawu olusisiseko luhamba phambili emva kokunyanzeliswa , okwenza okungavamile kunye nokugqithiseleyo kakhulu kumlinganiselo omncinci wokuzilolonga. Izibonakaliso zinokuba nzima kwaye zibandakanya ukwandisa okukhulu ekukhathaleni, intlungu, ukungasebenzi kwengqondo , iimpawu ezinjengomkhuhlane kunye nokunye.
Kwabanye abantu, kuthatha inani elincinci lokuzikhandla lokubangela ukusabalalisa i-post-exertional malaise.
Abantu abagula kakhulu abanakho ukuhlala elaleni ixesha elide. Abanye abantu banakho ukuhamba ngeebhloko ezimbalwa. Nangona kunjalo, abanye banokukwazi ukunyamezela umsebenzi omkhulu. Kubalulekile ukuba umntu ngamnye onesi sifo aqonde kwaye anamathele kwimida yawo.
Ngexesha elifanayo, siyazi ukuba asebenzisanga izizathu zeengxaki zabo, ukususela kwintamo kunye nentlungu edibeneyo yokwandisa ingozi yokuhlaselwa yintliziyo.
Iintlawulo ze-yoga, ngokubanzi, ziquka ukukhupha izihlunu, izixhamlo, kunye nezicubu ezidibeneyo, nokuphucula amandla kunye nokulinganisela. Kodwa ngaba kulungile kum / i-CFS, kunye ne-post-exertional malaise kunye nezinye iimpawu ezinengxaki ezinjengezondlo kunye neentlungu zomzimba? Asinalo uphando olunzulu kwi-yoga kwi-ME / CFS, kodwa oko sikukwenzayo kubonisa ukuba kungenzeka ukuba - ubuncinane kwezinye iimeko, kwaye xa kwenziwa ngendlela ethile.
Gcina ukhumbule ukuba uphando lukhawuleza kwaye akukho nonyango ilungele wonke umntu.
Njalo uhlolisise ugqirha wakho ukuqinisekisa ukuba naluphi na uhlobo lwenkqubo yokuzama ukuzama ukukhusela. Kwakhona kubalulekile ukuba uqaphele iimpawu zomzimba wakho onika wona kwaye ulungiselele izinga lakho lomsebenzi ngokufanelekileyo.
Ngoxa sinephando oluncinci, iindaba ezilungileyo kukuba kubonakala ngathi kuyisiqalo esihle.
Yoga: Iingqalelo ezikhethekileyo kwi-ME / CFS
Kwiseshoni yoga yohlobo, abantu bahlala kwizikhundla ezininzi: ehleli, emi, elele. Eminye ibangela ukunyusa umda wokulinganisela kunye namandla. Ezinye iifomu ze-yoga ziquka ukunyakaza okukhulu kwaye zinikezela nge-cardiovascular workout.
Nabani owaziyo kakhulu nge-ME / CFS unokubona iingxaki ezikhoyo apho, ngaphaya kwento yokuba kuthatha amandla:
- Ukunganyamezelani kwama-Orthostatic (OI), okubangela ukuzondwa xa uqala ukuma, kunokukwenza kube yingozi ukwenza izinto apho kunzima ukulinganisela khona;
- I-O nayo ingenza ibe yinto engalunganga ukuba ihambe ukusuka ekumeni ukuma ngexesha leseshoni;
- Ukuba ugulane lwakho luye lwaholela ekuhlambululeni, okwenza njalo, kungenza kube nzima ukuhla phantsi uze uphinde uphinde uphinde ubuye
- Amandla ochithayo ohambayo kunye nokuguquka kwendawo phakathi kwezona zinto zenzeke ukuba unokubangela ukuba u-malaise ulandelelwe emva koko;
- Imiyalelo eqinile ingaba nzima ukuyilandela ngenxa yokungasebenzi komsebenzi;
- Ukungasebenzi kwemisebenzi kunokukwenza kube nzima ukukhumbula isimiso okanye indlela efanelekileyo yokwenza i-pose.
Konke oku kuthetha ukuba irejimen ye-yoga kubantu abanesi sifo kuya kufuneka ukuba ixhomekeke ngokusemgangathweni kwimeko. Ngenxa yokuba yonke imeko ye-ME / CFS iyingqayizivele, kunye neempawu kunye neziqhamo ezihlukeneyo ngokubanzi, kuya kufuneka ukuba kulungelelaniswe nomntu ngamnye.
Kwisifundo esezantsi, abaphandi bathatha konke oku.
Isifundo: Isometric Yoga kwi-ME / CFS
Kwiphononongo eshicilelwe ngo-2014 (Oka), abaphandi baseJapane bavakalisa ukubona ukuba i-yoga ingabancedisa abantu abane-ME / CFS engavumiyo kunyango oluqhelekileyo. Okokuqala, kwafuneka baqulunqe inkqubo ye-yoga eya kusebenza kumntu onemeko.
Emva kokubonisana neengcali ze-yoga, bahlala kwi-yoga ye-isometric, eyenziwa kwindawo esesikhundleni kwaye ngokuyinhloko kubandakanye ukuxhamla kwezihlunu xa begcina isikhundla. Bathi inzuzo ye-yoga ye-iometric yinto yokuba abathathi-nxaxheba babekwazi ukuchukumisa ngakumbi okanye ngaphantsi ngokuxhomekeke kumakhono abo.
Abaphandi bafuna i-regimen ukukunceda ukuphikisa ukulungiswa kwemali xa ugcina kulula kwaye kulula ukuyilandela.
Inkqubo ye-yoga ayilungiselele iquka ezintandathu izinto eziye zenziwa ngelixa zihleli esihlalweni. Izigulane zidibene nomntu omnye kunye nomqeqeshi onolwazi. Umculo, oqhelekileyo kusetyenziswa kwiiseshoni ze-yoga, awuvunyelwe ngenxa yokuba unomdla wokuvakala kwengxolo . Iprogram yemizuzu engama-20 yatshintshiweyo ngabanye, njengokungena kwi-pose eyenza intlungu okanye ukwenza ukuphindaphinda okuncinci ngenxa yokukhathala okukhulu.
Ukuqhutyelwa kwezifundo zabantu abagulayo kunokuba yingxaki, ngakumbi xa ukunganyamezelani ukungabikho komzimba kuyingxenye ebalulekileyo yesifo esibuzwayo. Oku kuthetha ukuba abathathi-nxaxheba bekufuneka bakhethwe ngokucophelela.
Izifundo zanyulwa ngokubhekiselele kwiinkqubo zokuxilonga zeFukuda , ngoko ke zancinci ukuya kulabo abangazange baphendule kakuhle kwizonyango eziqhelekileyo. Ukuqinisekisa ukuba banako ukuthatha inxaxheba kwisifundo, bekufuneka bakwazi ukuhlala ubuncinane imizuzu engama-30, ba tyelele kwiziko lonyango emva kweeveki ezimbalwa, uze ugcwalise le mibuzo ngaphandle kokuncediswa. Kwakhona, bekufuneka baxakeke ngokwaneleyo ukuphosakela isikolo okanye basebenze iintsuku eziliqela ngenyanga kodwa bengenakwaneleyo ukufuna uncedo ngemisebenzi ephambili yobomi bemihla ngemihla. Oko kuthetha ukuba ezi ziphumo zingenakwenzeka kwiimeko ezinzima kakhulu.
Olu lufundo oluncinci, olubandakanya izifundo ezingama-30 nge-ME / CFS, aba-15 abaye benza i-yoga kunye ne-15 kubo banikwe unyango oluqhelekileyo. Emva kweseshoni yokuqala, abantu ababini bathi bathathele. Omnye wabika ukuba utyhafile. Nangona kunjalo, ezi zinto azizange zibikwe emva kweeseshoni ezalandelayo kwaye akukho namnye wabafundi abathatha inxaxheba.
Abaphandi bathi i-yoga ibonakala iyanciphisa kakhulu ukukhathala. Kwakhona, abaninzi abathathi-nxaxheba bavakalisa ukufudumala nokukhanya emva kweeseshini ze-yoga.
Ekugqibeleni, into esiyayazi kukuba le ndlela ethile yogaga inceda abantu abane-ME / CFS abangengabo abagula kakhulu. Oku kungabonakali ngathi kuninzi, kodwa kuyisiqalo. Siyathemba ukuba abanye abaphandi basebenzisa le protocol yoga okanye into efana nokuphinda iphinde iphinde isetyenziswe. Ukuba le irejimenti engakwazi ukuphucula iimpawu ngaphandle kokubangela ukuba i-malaise iqhube phambili, ingaba luncedo kakhulu.
Isifundo seMatyala: I-Yoga & Imilinganiselo yokuphila ehambelanayo
Ngo-2015, ukulandelelwa kweminyaka emibini kwisifundo se-case (Yadav) sashicilelwe esithembisa ulwazi malunga ne-yoga kunye neendlela ezinxulumene ne-ME / CFS.
Esi sifundo sasiyindoda eneminyaka engama-30 kunye nento abaphandi abachaza ngayo ngokuthi "umgangatho wobomi wobomi kunye nobuntu obuguqulwe." Inkqubo yokungenelela yayiquka:
- Yoga,
- Ukuphefumula,
- Ukucamngca,
- Iingxoxo zeqela,
- Iingcebiso ngabanye malunga nokulawulwa kwengcinezelo ,
- Utshintsho lwezondlo,
- Ukwenziwa komsebenzi okongezelelweyo.
Waya kwiiseshoni ezintandathu. Kwiminyaka emibini kamva, ezi zinguqulelo zendlela yokuphila zibonakala ziye zaphucula kakhulu ubuntu bakhe, inhlalakahle, ukuxhalaba kunye neprofayili yokugula.
Ngoko oko kusitshelisa ntoni? Yasebenza kumntu omnye, kodwa oko akuthethi ukuba kuya kusebenza kuwo wonke umntu. Kwakhona, asiyazi ukuba i-yoga, okanye nayiphi na into enye, inxaxheba ekuphuculeni. Sekunjalo, amaxesha amaninzi anjengale nto ekhokelela ekuqhubeni uphando.
Kwaye oko kubandakanya uphando kuze kube yimhla.
Olunye uphando lwe-Yoga: Kuthetha ukuthini kum / i-CFS?
Uphando lwe-yoga ngezinye iimeko lubonisa ukuba kunokunciphisa ukukhathala, kodwa asiyazi ukuba oko kusebenza kwiindawo ezikhathalayo eziqhelekileyo ze-ME / CFS.
Sinophando olongezelelweyo kwi-yoga ye-fibromyalgia , efana ne-ME / CFS. Ngokomzekelo, isifundo esinye (Carson) sichaza ukuba i-yoga inokwandisa i-cortisol yokuxinzelela kwi-hormone kubantu abane-fibromyalgia. Bobabini i-fibromyalgia kunye ne-ME / CFS zihlala ziquka umsebenzi ongaqhelekanga we-cortisol.
Olunye uphando (iMithra) lubonise ukuphuculwa kweempawu zomzimba nezengqondo kwi-fibromyalgia kunye neminye imiba ye-neurological conditions, kubandakanya i- multiple sclerosis , isifo se-Alzheimer, isifo sokuxhamla , nesifo . I-ME / CFS ikholelwa ukuba, ubuncinci inxalenye, i-neurological.
Nangona kunjalo, akunakwazi ukuba ngaba iziphumo ziya kuba zifanayo kwi-ME / CFS. Asikwazi okwaneleyo malunga ne-physiology ekhoyo phakathi kwe-fibromyalgia kunye ne-ME / CFS kunye neempawu ezithile ezibangela ukuba zithande ukuba enye ilungele enye.
Ngaphaya koko, kufuneka sithembele kubungqina besikhombiso, esisoloko sixubeni esikhwameni xa sisondela kwimisebenzi yomzimba kunye ne-ME / CFS. Abanye (kodwa awanabo bonke) oogqirha bancoma i-yoga kunye nabanye (kodwa akubona bonke) abantu bapha impumelelo ngayo.
Ekugqibeleni, kukufikelela kuwe (kunye nekhokelo esuka kwiqela lakho lokunakekelwa kwezempilo) ukugqiba ukuba i-yoga yinto ofuna ukuzama.
Ukuqalisa nge Yoga
Unamathuba amaninzi xa ukhetha ukwenza i-yoga. Unokuthatha iteklasi okanye ufumane umqeqeshi wakho, kodwa oko akuyona inketho eninzi kubaninzi - ukuzama ukufikelela apho kunokube kuninzi. Nangona kunjalo, unokuthenga ividiyo okanye ufumane i-intanethi kwi-intanethi, okanye uyilawule inkqubo yakho. Ukuba unobutsha kwi-yoga, kungaba yinto engcono ukuba neklasi okanye ividiyo ukuze uzuze ulwazi lolwazi.
Kungakhathaliseki ukuba wenza ntoni, kukulungele ukuqhubeka ngokukhawuleza. Unokufuna ukuqala nge-single okanye enye ngosuku. Thatha iingcinga zakho kwiphando yaseJapan echazwe ngentla uze ubone ukuba ezo zinto zifuna ukukusebenzela. Emva koko, ukuba unesiqiniseko sokuthi akukukhathazi, ungaqala ukwandisa ixesha lakho le-yoga.
Kunokuba wenze ixesha elide, ungase uzame ukongeza iseshoni yesibini ngosuku lwakho. Ngokusebenza ngokugqithisa okufutshane kunye nexesha elide lokuphumla phakathi, unokufumana ukuba unako ukwenza okungakumbi ngaphandle kokubangela ukuba u-malaise ulandelelwe emva koko.
Unokufumana i-yoga isimiso sakho apha:
Imithombo:
Boehm K, et al. Ikhompyutheni ehambelanayo kunye neyezinye iindlela: eCAM. 2012; 2012: 124703. Iimpembelelo zongenelelo lwe-yoga ekukhathala: uhlalutyo lwe-meta.
Curtis K, Osadchuk A, uKatz J. Journal of Pain Research. NgoJulayi 2011; 2011 (4): 189-201. Ukungenelela kweeyuka ezisibhozo zeveki kudibaniswa nokuphuculwa kwintlungu, ukusebenza kwengqondo kunye nengqondo, kunye nokutshintsha kwinqanaba le-cortisol kwabasetyhini abane-fibromyalgia.
D'Silva S, et al. Psychosomatics. 2012 Sep-Oct; 53 (5): 407-23. Iipilisi zomzimba zengqondo zoluhlu lweengxaki zokudakumba: ukuhlolwa okucwangcisiweyo.
Mishra SK, et al. Ama-Annal of Indian Academy of Neurology. 2012 Oct; 15 (4): 247-54. Ixabiso lothando lwe-yoga kwiintsholongwane zeengqondo.
Oka T, et al. Iyeza ze Biophsychososocial. 2014 I-11 ye-11; 8 (1): 27. I-yoometric yoga iphucula ukhathala kunye nentlungu yezigulane ezinesifo esingapheliyo sesifo esingaxhatshaliyo kwindlela yokwelapha: isilingo esilawulekileyo, esilawulwayo.
Yadav RK, et al. Umbhalo wezinye iindlela kunye neyeza ezongezelelweyo. 2015 kuMatshi; 21 (4): 246-9. Icala lokulandelelwana eliyiminyaka emibini le-syndrome yokunyamekela okungapheliyo: ukuphucula okubonakalayo ebomini emva kokungenelela kwindlela yokuphila yenkqubo ye-yoga.