Izindlela ezi-5 zokulala kangcono nge-Multiple Sclerosis

-Delile

• 1. Khuluma nesazi sempilo yengqondo
• 2. Thola imisebenzi yomzimba evumelana nezidingo zakho
• 3. Thatha izindlela ezahlukahlukene zokuphathwa kobuhlungu
• 4. Lawula isinye sakho namathumbu
• 5. Hlola amazinga akho amavithamini
• Okubalulekile

Phumula futhi uzizwe ungcono kusasa ngalezi zindlela zobuchwepheshe nezesekelwa ngocwaningo.

Ukulala kangcono kungenye yezindlela ezibaluleke kakhulu zokuphumelela nge-multiple sclerosis.

"Ukulala kuguqula umdlalo maqondana nekhwalithi yempilo," kusho uJulie Fiol, RN, umqondisi wolwazi lwe-MS kanye nezinsizakusebenza zeNational MS Society.

Kubalulekile ekukhuthazeni ukusebenza kwengqondo okunempilo, impilo yengqondo, amandla enhliziyo nemisipha, namazinga wamandla. Kodwa-ke, uyachaza ukuthi abantu abaningi abane-MS balwa nokulala - amaphesenti angama-80 abika ngokubhekana nokukhathala.

Uma une-MS, udinga okungaphezu nje kwenhlanzeko enhle yokulala (uhlelo lokulala olujwayelekile, ukugwema amadivayisi ne-TV ngaphambi kokulala, njll) ngasohlangothini lwakho.

Kungenzeka ukuthi njengoba izilonda zingathinta noma yiziphi futhi zonke izindawo zobuchopho, i-MS ingathinta ngqo ukusebenza kwe-circadian nekhwalithi yokulala, kuchaza uDkt. Kapil Sachdeva, udokotela we-neurophysiologist emtholampilo eNorthwestern Medicine Central DuPage Hospital.

Izinkinga ezenziwa yi-MS, ezinjengobuhlungu, ukuqina kwemisipha, imvamisa yokuchama, ukuguquka kwemizwelo, kanye nesifo semilenze esingazinzile kuvame ukufaka isandla ekuphoseni nasekuguqukeni.

Ngeshwa, uyanezela, imishanguzo eminingi esetshenziselwa ukuphathwa kwe-MS ingaqhubeka nokuvimbela ukulala.

Njengoba kunezinto eziningi kangaka ezenziwa, kubalulekile ukuthi ungagcini nje ngokubhekana nezimpawu zakho zokulala, kodwa empeleni yini okuzibangelayo. Futhi lokho kuzohluka kuye wonke umuntu.

USachdeva ugcizelela isidingo sokuxhumana nazo zonke izimpawu zakho nokukhathazeka kwakho kuchwepheshe wakho ukuze, ngokubambisana, nikwazi ukwakha uhlelo olunzulu lokulala olulungele nina.

Uhlelo lwakho lungabandakanya ini? Nazi izindlela ezinhlanu ezingathathwa zokulimaza ubuthongo be-MS ekhanda ukuze uthuthukise ukulala kwakho, impilo kanye nempilo yakho.

1. Khuluma nesazi sempilo yengqondo

Ukudana komoya kungenye yemiphumela evame kakhulu ye-MS, ngokusho kwe-Fiol, futhi kunomthelela ovamile ekuqwashisweni, noma ukungakwazi ukulala noma ukulala. Noma kunjalo, usizo luyatholakala.

Ngenkathi ungenza okuningi wedwa ukukhuthaza impilo yakho engokwengqondo nengokomzwelo - njengokuziqeqesha kahle, ukuchitha isikhathi wenza okuhlangenwe nakho okunenjongo, nokutshala imali ebudlelwaneni bomuntu siqu - kungasiza kakhulu ukubonisana nochwepheshe, uSachdeva uthi.

Izinketho zifaka:

• ngikhuluma nodokotela wezengqondo
• exoxa ngezinketho zokwelashwa nodokotela bengqondo
• ukusebenza nomelaphi wokuziphatha kwengqondo

Ukwelashwa kokuziphatha kwengqondo kuyindlela yokwelashwa kokukhuluma okugxile ekuphonselweni inselelo nasekulungiseni amaphethini wokucabanga angasisizi abe awusizo ngokwengeziwe.

"Ukwelashwa kokuziphatha kwengqondo kuzothinta izingqinamba eziningi ezingaba nomthelela ekulaleni kahle," kusho uFiol. Isibonelo, i-CBT ingakhuthaza ukuphathwa kobuhlungu okuthuthukisiwe, kunciphise izimpawu zokudangala, namazinga aphansi okukhathazeka.

Ngaphezu kwalokho, okwakamuva kubonisa ukuthi ukwelashwa kokuziphatha kwengqondo yokuqwasha (CBT-I) kunciphisa ubunzima bokuqwasha, kuthuthukisa ikhwalithi yokulala, futhi kunciphise amazinga okukhathala.

Finyelela kuchwepheshe wakho we-MS noma inkampani yomshuwalense wezempilo ukuthola umeluleki wokuziphatha ohlangabezana nezidingo zakho. Khumbula ukuthi abaningi banikela ngezinsizakalo ze-telehealth kanye nokuvakashelwa okubonakalayo.

2. Thola imisebenzi yomzimba evumelana nezidingo zakho

Ngokuya nge-a, ukuzivocavoca umzimba kungathuthukisa ngokuphepha nangempumelelo ikhwalithi yokulala kubantu abane-MS.

Kodwa lapho amazinga okukhathala nezinye izimpawu zomzimba ze-MS ziphakeme, futhi namazinga okusebenza komzimba ephansi, kungokwemvelo ukungafuni ukuzivocavoca noma ukukhungatheka ngokuzivocavoca umzimba.

Kodwa-ke, abakwaFiol bayagcizelela ukuthi noma ngabe isimo sinjani, ungahlanganisa izinhlobo zokuhamba okufanele osukwini lwakho. Isibonelo, ukuzivocavoca okusizwa kamoba nokuhlala phansi kuyizinketho ezisebenzayo ngesikhathi sokuhlaselwa noma lapho amandla omzimba enqunyelwe, futhi awukho umthamo omncane wokunyakaza owudingayo ukuze ube nomthelela omuhle ekulaleni kwakho.

Yonke into iyasiza.

Gxila kuzinguquko ezincane, ezenzekayo, njengokuthatha izingilazi ezimbalwa zansuku zonke ephaseji bese ubuya futhi, ukuvuka ekuseni ngokugeleza kwe-yoga kwemizuzu eyi-10, noma wenze imibuthano yengalo ukuze uqhekeze iziqu ezinde zekhompyutha.

Umgomo awukona ubuhlungu noma ubuhlungu bemisipha - ukwenza igazi ligeleze, likhulule ama-endorphin okuzizwa kahle nama-neurotransmitters, futhi usize ubuchopho bakho ukuthi buhlele kangcono imijikelezo yayo yokulala.

Ukuze uthole imiphumela emihle, zama ukuhlela umsebenzi wakho okungenani amahora ambalwa ngaphambi kwesikhathi sokulala, kusho uSachdeva. Uma ubona uzizwa uvuselelwe kakhulu ukulala ngenxa yokusebenza kwakho, zama ukuwahambisa ekuqaleni kosuku.

3. Thatha izindlela ezahlukahlukene zokuphathwa kobuhlungu

UFiol uyachaza: “Ubuhlungu, imizwa evuthayo, nokuqina kwemisipha kubonakala kuqhuma kubantu ebusuku. "Kungenzeka ukuthi amazinga obuhlungu angashintsha usuku lonke, kodwa futhi kungenzeka ukuthi abantu baphazamiseke kancane ebusuku futhi ngaleyo ndlela bazi kakhulu ukungaphatheki kahle nezimpawu."

Ngaphambi kokuphendukela kuma-opioid noma imishanguzo yezinhlungu, uncoma ukuthi ukhulume nodokotela wakho ngezinye izinketho hhayi ukuthi uzilinganisele emithini kuphela.

UFiol uphawula ukuthi ukutshopa, ukubhucunga umzimba, ukuzindla ngokucabangisisa, kanye nokwelashwa ngokomzimba konke kungathonya ubuhlungu kanye nabanikeli bayo.

Imijovo yeNerve-block neBotox inganciphisa ubuhlungu bendawo nokuqina kwemisipha.

Okokugcina, imithi eminingi engeyona yezinhlungu, njenge-anti-depressants, ingasetshenziswa futhi ukuguqula indlela umzimba osebenza ngayo amasiginali obuhlungu, kusho uSachdeva.

4. Lawula isinye sakho namathumbu

Ukungasebenzi kahle kwesinye namathumbu kuvamile ku-MS. Uma unesidingo esivamile futhi esiphuthumayo sokuhamba, izikhathi eziningi zokulala okuqhubekayo zingazizwa zingenakwenzeka.

Kodwa-ke, ukukhawulela ukuphuza i-caffeine notshwala, ukungabhemi, ukugwema ukudla okunamafutha, nokungadli noma ukuphuza noma yini emahoreni ambalwa wokulala kungasiza, kusho uSachdeva.

Ungase futhi ukhulume nodokotela wakho ngezinkinga zakho zesisu noma zamathumbu. Isibonelo, uma uthatha noma yimiphi imishanguzo engakhuphula ukukhishwa komchamo, udokotela wakho angasikisela ukuthi uyiphuze ekuseni esikhundleni sasebusuku, kusho uSachdeva, enezela ukuthi nawe akufanele ungabaze ukuthintana nodokotela we-urologist noma we-gastroenterologist usizo olwengeziwe.

Bangakusiza ukukhomba ukungabekezelelani kokudla, okuyizinkinga zokugaya ukudla, futhi bakusize ngezindlela zokukhipha ngokuphelele isinye sakho namathumbu lapho usebenzisa indlu yangasese, usho kanjalo.

Izazi zokudla ezibhalisiwe nazo zingaba ngumthombo omkhulu lapho uzama ukwandisa ukudla kwakho kwezempilo ye-GI.

5. Hlola amazinga akho amavithamini

Amazinga aphansi kavithamini D nokuntuleka kukavithamini D kuyizinto ezinobungozi kubo bobabili abathuthukisa i-MS nezimpawu eziqhubekayo. Zibuye zihambisane nokuqwasha.

Okwamanje, abantu abaningi abane-MS babika ukuthi bane-syndrome yemilenze engenakuphumula, engahlotshaniswa nokushoda kwensimbi, kusho uSachdeva.

Isixhumanisi esiqondile asaziwa, kepha uma unezinkinga zokulala njalo noma imilenze engenakuphumula, kungakuhle ukuthi kuhlolwe amazinga akho amavithamini ngokuhlolwa kwegazi okulula.

Uma amazinga akho ephansi, udokotela wakho angakusiza ukuthi ubone ukuthi ungakuthola kanjani kangcono lapho kudingeka khona ngokuguqulwa kokudla nendlela yokuphila.

Isibonelo, ngenkathi ungathola i-ayoni ekudleni okufana nenyama ebomvu nobhontshisi, novithamini D obisi nemifino eluhlaza, imifino, umzimba ukhiqiza ubuningi bevithamini D wayo ngokuvezwa yilanga.

Ukushoda kwe-iron anemia, lapho umzimba untula amaseli abomvu wegazi okwanele ukuhambisa umoya-mpilo emzimbeni wonke, nakho kungadala ukukhathala okukhulu. Ngokuya ngocwaningo, i-anemia ihlotshaniswa kakhulu ne-MS.

Ngokuya ngobukhulu bokushoda, ukwesekwa kungadingeka, kepha ungangezi inqubo yokungezelela ngaphambi kokubonisana nodokotela wakho kuqala.

Okubalulekile

Uma izimpawu ze-MS zikwenze kwaba sengathi akunakwenzeka ukuthola iso lokuvala olidingayo, awudingi ukuzizwa ungenathemba.

Ukufika ekugcineni kokuthi kungani ulwa kanzima futhi uthatha izinyathelo ezilula kungakusiza ukuthi ushaye i-hay futhi uzizwe ungcono ngayo ngosuku olulandelayo.

K. Aleisha Fetters, MS, CSCS, ingcweti eqinisekisiwe yamandla nezimo ezinikela njalo ekushicilelweni kufaka phakathi ISIKHATHI, Impilo Yamadoda, Impilo Yabesifazane, Umgijimi Wezwe, I-SELF, I-US News ne-World Report, i-Diabetic Living, ne-O, i-Oprah Magazine . Izincwadi zakhe zifaka phakathi "Zinike Wena OKWENGEZIWE" nethi "Fitness Hacks for Over 50." Imvamisa ungamthola egqoke izingubo zokugqoka nezinwele zekati.