Ukuzivocavoca Okuhamba phambili kweFibromyalgia

-Delile

• Ukuvivinya umzimba nge-aerobic
• Ukuhamba
• Ukuzivocavoca echibini
• Ukwelula
• Ukuqeqeshwa kwamandla
• Imisebenzi yasendlini
• Ungapheli amandla

Ukubuka konke

I-Fibromyalgia ibangela ubuhlungu obungapheli bomzimba. Ukuthamba kwemisipha nezicubu njalo kungaholela ezinkingeni zokulala. Izinhlungu zokudubula ezingaba nzima kakhulu zivela ezingxenyeni zomzimba wakho ezaziwa ngokuthi “amathenda.” Izindawo ezibuhlungu zingafaka:

• intamo
• emuva
• Izindololwane
• amadolo

Yize i-fibromyalgia ingenza ukuzivocavoca kube nzima, kubalulekile ukuthi usebenze ngangokunokwenzeka. Ngokusho kweNational Institute of Arthritis and Musculoskeletal and Skin Diseases, ukuzivocavoca umzimba njalo kungenye yezindlela zokwelapha eziwusizo kakhulu ze-fibromyalgia.

Ukuvivinya umzimba nge-aerobic

Ucwaningo lukhombise kaningi ukuthi ukuzivocavoca umzimba njalo kuthuthukisa izinhlungu, ukusebenza, kanye nekhwalithi ephelele yempilo kubantu abane-fibromyalgia.

Odokotela abaningi bancoma ukuzivocavoca umzimba ngobumnene njengendlela yokuqala yokwelashwa kwe-fibromyalgia. Lokhu kungaphambi kokuthi kubhekwe noma yiluphi uhlobo lomuthi. Noma udokotela wakho ekunika umuthi ngesimo sakho, kubalulekile ukuthi usebenze.

Kokunye ukuhlola kwabesifazane abangaphezu kuka-400, isikhathi esincane esichithwa ukuhlala phansi nokwenza umsebenzi omningi wokukhanya kuhlobene nobuhlungu obuncane, ukukhathala, kanye nomthelela jikelele wesifo.

Uma kubuhlungu kakhulu noma ukhathele kakhulu ukuzivocavoca umzimba, ungaqala ngokuhamba, ukuhamba echibini lokubhukuda, noma eminye imisebenzi emnene. Uma wenza lokhu njalo, ungakha amandla akho nokukhuthazela ngokuhamba kwesikhathi.

Ukuhamba

Umelaphi angakusiza ukuthi wakhe uhlelo lokuzivocavoca ekhaya, kodwa okokuqala, kungani ungazami ukuhamba nje? Uhlobo olulula lomsebenzi luvame ukuhamba phambili.

Ungakwenza noma ikuphi futhi okudingayo izicathulo ezihloniphekile. Qala ngokuhamba okufishane, okulula futhi wakhe ukuhamba isikhathi eside noma ngejubane elisheshayo. Inhloso enhle, ngokusho kweMayo Clinic, ukusebenza okungenani imizuzu engama-30 yomsebenzi we-aerobic kathathu ngesonto.

Ukuzivocavoca echibini

Amanzi afudumele nokuzivocavoca okulula kwenza inhlanganisela epholile ukusiza ukudambisa ubuhlungu be-fibromyalgia.

Ucwaningo ngabesifazane abaphakathi kweminyaka engu-18 no-50, olushicilelwe ku-, lubonise ukuthi ukuzivocavoca echibini kwakungcono kunokuzivocavoca okusekelwe ejimini noma ukuzivocavoca okwenziwe ekhaya nokuqinisa ukuzivocavoca ekunciphiseni izimpawu ze-fibromyalgia.

Ukwelula

Awudingi ukujuluka ukuze ukuzivocavoca kube lusizo. Isibonelo, zama:

• ukuzelula kahle
• ukuzivocavoca umzimba
• ukugcina ukuma kahle

Qaphela ukuthi ungadluli. Kungcono ukwelula imisipha eqinile ngemuva kokwenza ukuzivocavoca okulula kwe-aerobic ukuze ufudumale. Lokhu kuzokusiza ukuthi ugweme ukulimala. Nawa amanye amathiphu ambalwa wokuzelula okunempilo:

• Hambisa ngobumnene.
• Ungalokothi welule kuze kube sezingeni lobuhlungu.
• Bamba ukukhanya kwelanga kuze kube umzuzu ukuthola inzuzo enhle.

Ukuqeqeshwa kwamandla

Ukuqeqeshwa kwamandla kungathuthukisa kakhulu izinga lempilo kubantu abane-fibromyalgia, ngokusho kwe-. Ukuqeqeshwa kwamandla kuhlanganisa ukuvivinya umzimba nokuphakamisa izinsimbi. Kubalulekile ukwandisa umfutho kancane futhi usebenzise izinsimbi ezilula.

Qala ngamakhilogremu angu-1 kuya kwangu-3 aphansi. Ukuqeqeshwa kwamandla njalo kungaholela ekunciphiseni okukhulu ku:

• ubuhlungu
• ukukhathala
• amaphuzu amathenda
• ukudana
• ukukhathazeka

Imisebenzi yasendlini

Zonke izinhlobo zomzimba zibalwa. Ukulima, ukuhlanza noma ukukhuhla kungenzeka kungabunciphisi ubuhlungu, kepha imisebenzi yansuku zonke enjengale ikhonjisiwe ukunciphisa ukukhathala nokwenza ngcono ukusebenza komzimba kanye nekhwalithi yempilo.

Okutholakele kusuka, iminyaka engama-20 kuya kwengama-70, kukhombisile ukuthi labo abenza okuncane kakhulu kokuzivocavoca umzimba nsuku zonke babe nokusebenza kabi kanye nokukhathala okukhulu kunalabo ababekhuthele kakhulu empilweni yabo yansuku zonke.

Ungapheli amandla

Ukuthola izinzuzo zomsebenzi womzimba, kubalulekile ukunamathela kuwo. Yakha kancane kancane kumkhuba ojwayelekile wokusebenza. Kungenzeka ukuthi izimpawu zakho zizothuthuka.

Uma udinga usizo ukuze uqalise, cela udokotela wakho noma owelapha ngokomzimba ukuthi ancome izivivinyo zokuzenzela ekhaya. Zilungiselele ukuze ugweme ukweqisa ngokweqile lapho uzizwa kahle. Thatha phansi inothi lapho uzwa i-fibro flare. Lalela umzimba wakho bese uthola ibhalansi enempilo.