Ukubhekana nomdlavuza - ukulawula ukukhathala

Ukukhathala umuzwa wokukhathala, ubuthakathaka, noma ukukhathala. Kuhlukile ukozela, okungakhululwa ngokulala kahle ebusuku.

Iningi labantu lizizwa likhathele ngenkathi lilashelwa umdlavuza. Ukuthi ukukhathala kwakho kubi kangakanani kuncike ohlotsheni lomdlavuza onawo, isigaba somdlavuza, kanye nokwelashwa kwakho. Ezinye izinto ezinjengempilo yakho ejwayelekile, ukudla, kanye nezinga lengcindezi nakho kungeza ekukhathaleni.

Ukukhathala kuvame ukuphela ngemuva kokwelashwa kwakho kokugcina komdlavuza.Kwabanye abantu noma kunjalo, kungahlala izinyanga ngemuva kokuphela kokwelashwa.

Ukukhathala kwakho kungadalwa yisici esisodwa noma eziningi. Nazi izindlela zokuba nomdlavuza ezingadala ukukhathala.

Ukuba nomdlavuza nje kungadla amandla akho:

• Eminye imidlavuza ikhipha amaprotheni abizwa ngama-cytokines angenza uzizwe ukhathele.
• Ezinye izicubu zingashintsha indlela umzimba wakho osebenzisa ngayo amandla zikushiye uzizwe ukhathele.

Imithi eminingi yokwelapha umdlavuza ibangela ukukhathala njengomphumela oseceleni:

• Ukwelashwa ngamakhemikhali. Ungazizwa ukhathele kakhulu ezinsukwini ezimbalwa ngemuva kokwelashwa ngakunye kwe-chemo. Ukukhathala kwakho kungahle kube kubi ngokwelashwa ngakunye. Kwabanye abantu, ukukhathala kubi kakhulu cishe maphakathi nenkambo ephelele ye-chemo.
• Imisebe. Ukukhathala kuvame ukuba namandla kakhulu ngokwelashwa kwemisebe ngayinye kuze kube cishe maphakathi nomjikelezo. Ngemuva kwalokho ivame ukwehla futhi ihlale icishe ifane kuze kube sekupheleni kokwelashwa.
• Ukuhlinzwa. Ukukhathala kuvamile lapho ululama kunoma yikuphi ukuhlinzwa. Ukuhlinzwa kanye nezinye izindlela zokwelapha umdlavuza kungenza ukukhathala kuhlale isikhathi eside.
• Ukwelashwa kwe-Biologic. Ukwelashwa okusebenzisa imithi yokugoma noma amabhaktheriya ukuqala amasosha akho omzimba ukulwa nomdlavuza kungadala ukukhathala.

Ezinye izinto:

• Ukushoda kwegazi. Ezinye izindlela zokwelashwa komdlavuza zehla, noma zibulale, amaseli abomvu egazi athwala umoya-mpilo osuka enhliziyweni yakho uya kuwo wonke umzimba wakho.
• Ukungondleki kahle. Ukucanuzela kwenhliziyo noma ukulahlekelwa isifiso sokudla kungenza kube nzima ukugcina umzimba wakho uphethiloli. Noma imikhuba yakho yokudla ingashintshi, umzimba wakho ungaba nenkinga yokudla izakhamzimba ngenkathi welashwa umdlavuza.
• Ukucindezeleka ngokomzwelo. Ukuba nomdlavuza kungakwenza uzizwe ukhathazekile, ucindezelekile noma ucindezelekile. Le mizwa ingaqeda amandla akho kanye nogqozi.
• Imithi. Imithi eminingi yokwelapha izinhlungu, ukudana, ukuqwasha, nesicanucanu nayo ingadala ukukhathala.
• Izinkinga zokulala. Ubuhlungu, ukucindezeleka neminye imiphumela emibi yomdlavuza kungenza kube nzima ukuphumula ngokweqiniso.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo. Gcina umkhondo wemininingwane elandelayo ukuze utshele umhlinzeki wakho ngokukhathala kwakho.

• Lapho ukukhathala kwaqala
• Ukuthi ukukhathala kwakho kuya ngokuya kuhamba ngokuhamba kwesikhathi
• Izikhathi zosuku lapho uzizwa ukhathele kakhulu
• Noma yini (imisebenzi, abantu, ukudla, imithi) ebonakala ikwenza kubi kakhulu noma kube ngcono
• Noma ngabe unenkinga yokulala noma uzizwe uphumule ngemuva kokulala okugcwele ebusuku

Ukwazi izinga nokubangela ukukhathala kwakho kungasiza umhlinzeki wakho ukuthi akuphathe kangcono.

Yonga amandla akho. Thatha izinyathelo ukuhlela ikhaya lakho nempilo. Ngemuva kwalokho ungasebenzisa amandla akho ukwenza okubaluleke kakhulu kuwe.

• Cela abangani nomndeni ukuthi bakusize ngezinto ezifana nokuthenga ezitolo zokupheka nokupheka ukudla.
• Uma unezingane, cela umngane noma umzanyana ukuba azithathe ntambama ukuze uthole isikhathi sokuthula.
• Beka izinto ozisebenzisa kaningi lapho kungatholakali khona ukuze ungasebenzisi amandla ukuzifuna.
• Gcina izikhathi zosuku lapho unamandla amaningi okwenza izinto ezibaluleke kakhulu kuwe.
• Gwema imisebenzi eqeda amandla akho.
• Thatha isikhathi nsuku zonke wenze izinto ezikunika amandla noma ezikusiza uphumule.

Yidla kahle. Yenza ukondleka okuphephile kube yinto eza kuqala. Uma ungasathandi ukudla, yidla ukudla okunama-calories amaningi namaprotheni ukugcina amandla akho ephezulu.

• Yidla ukudla okuncane usuku lonke esikhundleni sokudla okungu-2 noma okungu-3 okukhulu
• Phuza ama-smoothies nejusi yemifino ngamakhalori anempilo
• Yidla amafutha omnqumo namafutha we-canola nge-pasta, isinkwa, noma ngokugqoka isaladi
• Phuza amanzi phakathi kokudla ukuze uhlale unamanzi. Lwela izingilazi eziyisithupha kuya kwezi-8 ngosuku

Hlala usebenza. Ukuhlala unganyakazi isikhathi eside kungenza ukukhathala kube kubi kakhulu. Omunye umsebenzi olula ungenza ukusakazwa kwakho kuqhubeke. Akufanele uzivocavoca uze uzizwe ukhathele ngokwengeziwe ngenkathi welashelwa umdlavuza. Kepha, ukuthatha uhambo lwansuku zonke ngamakhefu amaningi njengoba udinga kungasiza ukukhulisa amandla akho nokulala kangcono.

Shayela umhlinzeki wakho uma ukukhathala kwenza kube nzima noma kungenzeki kuwe ukuphatha imisebenzi eyisisekelo. Shayela umhlinzeki wakho ngokushesha uma uzwa enye yalezi zinto:

• Enesiyezi
• Udidekile
• Ayikwazi ukuvuka embhedeni amahora angama-24
• Lahla umqondo wakho wokulinganisela
• Unenkinga yokubamba umoya wakho

Ukukhathala okuhlobene nomdlavuza

Iwebhusayithi yeNational Cancer Institute. Ukwelapha nokukhathala komdlavuza. www.cancer.gov/about-cancer/treatment/side-effects/figueigue. Kubuyekezwe uSepthemba 24, 2018. Kufinyelelwe ngoFebhuwari 12, 2021.

Iwebhusayithi yeNational Cancer Institute. Ukukhathala (PDQ) - inguqulo yezobuchwepheshe yezempilo. www.cancer.gov/about-cancer/treatment/side-effects/figueigue/fatigue-hp-pdq. Kubuyekezwe uJanuwari 28, 2021. Kufinyelelwe ngoFebhuwari 12, 2021.

• Umdlavuza - Ukuphila Nomdlavuza
• Ukukhathala