Inkungu Yezinkungu: Ungabhekana Kanjani nalesi Sifo Se-MS Esivamile

-Delile

• Isayensi ngemuva kwenkungu yenkungu
• Ungabhekana kanjani nenkungu yenkungu
• Ukudla
• Ukuzivocavoca umzimba
• Ukucebisa kwengqondo
• Amasu esikhathi esifushane
• Amasu asesikhathini
  
• Uhlelo lomdlalo wesikhathi eside
  

Uma uphila ne-multiple sclerosis (MS), kungenzeka ulahlekelwe yimizuzu eminingana - uma kungenjalo amahora - useshela indlu yakho ngezinto ezingekho ... kuphela ukuthola okhiye bakho noma isikhwama semali endaweni ethile engahleliwe, njengephenti lasekhishini noma ikhabethe lezemithi.

Awuwedwa. Inkungu yenkungu, noma inkungu yobuchopho ehlobene ne-MS, ithinta abantu abaningi abaphila ne-MS. Eqinisweni, kulinganiselwa ukuthi ngaphezu kwesigamu sabantu abaphila ne-MS bazokwakha izingqinamba ezinjengobunzima bokuqonda izingxoxo, ukucabanga ngokugxeka, noma ukukhumbula izinkumbulo.

Ama-MS-ers abiza lolu phawu ngokuthi "inkungu yenkungu" - kufushane ngenkungu yokuqonda. Iphinde ibizwa ngokuthi inkungu yobuchopho, izinguquko ekuqondeni, noma ukukhubazeka kwengqondo.

Ukulahlekelwa isitimela sakho somcabango phakathi nesigwebo, ukukhohlwa ukuthi kungani ungene egumbini, noma ukulwela ukukhumbula igama lomngani konke okungenzeka lapho kuhlasela inkungu yenkungu.

UKrysia Hepatica, ongusomabhizinisi one-MS, uchaza ukuthi ubuchopho bakhe busebenza kanjani ngokuhlukile manje. “Imininingwane ikhona. Kuthatha isikhathi eside ukuyifinyelela, ”utshela abeHealthline.

“Isibonelo, uma othile engibuza umbuzo mayelana nemininingwane ethile kusukela ezinsukwini noma emavikini angaphambilini, angikwazi ngaso sonke isikhathi ukuyikhipha ngokushesha. Ibuya kancane, ngezihlanganisi. Kufana nokuhluza ikhathalogi yamakhadi esikole esidala esikhundleni sokuyiGogogling nje. I-Analog vs. digital. Yomibili le misebenzi, eyodwa ihamba kancane, ”kuchaza uHepatica.

U-Lucie Linder kwatholakala ukuthi une-MS ebuyisela emuva kabusha ngo-2007 futhi uthi inkungu yenkungu iye yaba inkinga enkulu nakuye. "Ukulahleka kwenkumbulo okungazelelwe, ukudideka, nokuvilapha kwengqondo okungahlasela nganoma yimuphi umzuzu akujabulisi kangako."

U-Linder uchaza izikhathi lapho ehluleka khona ukugxila noma ukugxila emsebenzini ngoba ubuchopho bakhe buzizwa sengathi budlile odakeni olujiyile.

Ngenhlanhla, uthole ukuthi ukuvivinya umzimba nge-cardio kumsiza aqhume ngalowo muzwa onamathele.

Ngokwengxenye enkulu, izinguquko zokuqonda zizoba mnene ziye kokulingene, futhi ngeke zibe nzima kangangoba awukwazi ukuzinakekela. Kepha kungenza lokho obekuyimisebenzi elula - njengokuthenga ezitolo - kuhle ukuthola ukukhathazeka.

Isayensi ngemuva kwenkungu yenkungu

I-MS yisifo sohlelo oluphakathi lwezinzwa oluthinta ubuchopho nomgogodla. Futhi kubanga izindawo zokuvuvukala nezilonda ebuchosheni.

"Ngenxa yalokho, [abantu abane-MS] bangaba nezinkinga zokuqonda ezibandakanya ukubambezeleka kokucutshungulwa, ukukhathazeka ukwenza imisebenzi eminingi, nokuphazamiseka," kuchaza uDavid Mattson, MD, udokotela wezinzwa e-Indiana University Health.

Ezinye zezindawo ezivame kakhulu zokuphila ezithinteka yizinguquko zengqondo zibandakanya inkumbulo, ukunaka kanye nokugxila, ukukhuluma ngokushelelayo, nokucutshungulwa kolwazi.

UMattson uveza ukuthi akekho umuntu one-MS lesion obangela lokhu, kepha inkungu ye-cog ibonakala ihambisana kakhulu nenani eliphelele lezilonda ze-MS ebuchosheni.

Ngaphezu kwalokho, ukukhathala nakho kudlangile kubantu abane-MS, okungadala ukukhohlwa, ukungabi nentshisekelo, namandla amancane.

"Labo abahlangabezana nokukhathala bangakuthola kunzima kakhulu ukuqedela imisebenzi ngokuhamba kosuku, babe namandla aphansi okumelana nezindawo ezithile njengokushisa okukhulu, futhi balwe nezinkinga zokulala noma ukudangala," kwengeza uMattson.

U-Olivia Djouadi, one-MS ebuyela emuva, uthi izinkinga zakhe zokuqonda zibonakala zenzeka kakhulu ngokukhathala okukhulu, okungamvimba ezindleleni zakhe. Futhi njengesifundiswa, uthi inkungu yobuchopho iyesabeka.

"Kusho ukuthi ngiyakhohlwa ngemininingwane elula, kepha ngisakhumbula izinto eziyinkimbinkimbi," kuchaza yena. "Kuyakhathaza kakhulu ngoba ngiyazi ukuthi bengiyazi impendulo, kodwa ngeke ize kimi," uhlanganyela neHealthline.

Izindaba ezimnandi: Kunamasu asheshayo nawesikhathi eside okwehlisa inkungu yenkungu, noma nokwenza nje ukuthi kube lula ukulawuleka.

Ungabhekana kanjani nenkungu yenkungu

Odokotela neziguli bobabili bazizwa bekhungathekile ngokungabi bikho kwezindlela zokwelashwa ezitholakalayo zezinkinga zokuqonda ezihambisana ne-MS.

Kubaluleke kakhulu kubahlinzeki bezokunakekelwa kwezempilo ukuthi banikeze ukwesekwa nokuqinisekiswa ezigulini zabo ezine-MS ezihlangabezana nezinguquko ekuqondeni kwazo, kusho uDkt.Victoria Leavitt, udokotela ohlinza ngemithambo yezinzwa e-ColumbiaDoctors kanye nosekela likaprofesa we-neuropsychology, ku-neurology, e-Columbia University Medical Center.

Kodwa-ke, ngokungabikho kokwelashwa, uLeavitt ukholelwa ukuthi izici zokuphila zingenza umehluko. "Izinto eziguquguqukayo ezisezandleni zethu zingasiza ekushintsheni indlela umuntu one-MS aphila ngayo ukuvikela kangcono ubuchopho bakhe," etshela i-Healthline.

U-Leavitt uthi i-trio yakudala yezinto zokuphila ezingaguquguquka ezingasiza ekusebenzeni kwengqondo kuhlanganisa ukudla, ukuvivinya umzimba, nokucebisa ngengqondo.

Ukudla

Izinguquko ekudleni kwakho - ikakhulukazi ukungezwa kwamafutha enempilo - zingasiza ngenkungu yenkungu.

IHepatica ithole ukuthi ukudla amafutha anempilo njengekotapeya, uwoyela kakhukhunathi, nebhotela elotshiswe ngotshani kusiza inkungu yakhe yenkungu.

Amafutha anempilo, noma ukudla okunothe kuma-omega-3s, aziwa ngendima yawo kwezempilo yobuchopho.

Ngaphezu kwama-avokhado namafutha kakhukhunathi, faka okunye kwalokhu ekudleni kwakho:

• ukudla kwasolwandle njenge-salmon, i-mackerel, ama-sardine ne-cod
• amafutha omnqumo ayintombi nto
• ama-walnuts
• imbewu ye-chia nembewu yefilakisi

Ukuzivocavoca umzimba

Ukuzivocavoca sekufundwe iminyaka eminingi njengendlela yokusiza abantu abane-MS ukuthi babhekane nezinkinga zansuku zonke zenkungu yenkungu. Eqinisweni, kutholakale ukuthi ukuvivinya umzimba kuhlotshaniswa kakhulu nejubane lokuqonda kubantu abane-MS.

Kodwa akuyona nje umthelela omuhle ukuvivinya umzimba ebuchosheni obalulekile. Ukwenza umsebenzi womzimba nakho kulungele umzimba nempilo yakho yengqondo.

Kutholwe ukuthi abantu abane-MS ababambe iqhaza ekuzivocavoca umzimba njalo bathola ukwanda kwemizwelo. Uma uzizwa umuhle, unekhono eliphakeme lokucubungula imininingwane. Noma yiluphi uhlobo lokuzivocavoca lunenzuzo, kepha abacwaningi babukeka bebheka ngqo ukuvivinya umzimba kanye nendima eliyidlalayo ku-MS nokusebenza kwengqondo.

Ngaphezu kwalokho, kubikwe ukuthi abantu abane-MS ababezivocavoca njalo bancipha izilonda ebuchosheni, okukhombisa ukuthi ukuvivinya umzimba kungaba namandla kangakanani.

Ukucebisa kwengqondo

Ukucebisa kwengqondo kubandakanya lezo zinto ozenzayo ukugcina ubuchopho bakho buphonswa inselelo.

Ukubamba iqhaza emisebenzini yansuku zonke efana nemidlalo yamagama nenombolo, noma izivivinyo eziyinselele zokucabanga njenge-crossword, iSudoku, namaphazili we-jigsaw, kungakusiza ukugcina ubuchopho bakho busha futhi benza okuthile. Ukudlala le noma eminye imidlalo yebhodi nabangani noma umndeni nakho kungakhipha izinzuzo eziningi.

Ukuze uthole izinzuzo ezinkulu zokukhulisa ubuchopho, funda ikhono elisha noma ulimi, noma uthathe umdlalo wokuzilibazisa omusha.

Amasu esikhathi esifushane

Ngenkathi ukusebenzisa izixazululo zesikhathi eside zenkungu yesibindi kubalulekile, futhi ngokunokwenzeka uzohlomula ngamathiphu athile azonikeza usizo ngokushesha.

UHepatica uthi amanye amasu angeziwe amsebenzelayo uma ehlangabezana nenkungu yesikhukhula athatha amanothi amahle, abhala yonke into phansi ekhalendeni lakhe, futhi enze imisebenzi eminingi ngangokunokwenzeka. “Kungcono ukuthi ngiqale futhi ngiqede imisebenzi ngaphambi kokuqhubekela phambili ngiyoqala okuthile okusha,” usho kanje.

UMattson uyavumelana nalawa masu futhi uthi iziguli zakhe zenza kahle kakhulu lapho zibhala amanothi, zigwema iziphazamiso, futhi zenza into eyodwa ngasikhathi. Uncoma nokuthi uthole isikhathi sosuku lapho usha futhi unamandla futhi wenza imisebenzi yakho enzima kakhulu ngaleso sikhathi.

Amasu asesikhathini

• Sebenzisa inqubo yenhlangano efana nohlu noma amanothi we-post-it.
• Gxila ekwenzeni umsebenzi owodwa ngesikhathi endaweni ethule, engenaziphazamiso.
• Sebenzisa isikhathi sosuku onamandla kakhulu ukwenza imisebenzi enzima kakhulu.
• Cela umndeni nabangane ukuthi bakhulume ngokunensa ukukunika isikhathi esithe xaxa sokucubungula imininingwane.
• Prakthiza ukuphefumula okujulile ukunciphisa ukucindezela nokukhungatheka kwenkungu yobuchopho.

Uhlelo lomdlalo wesikhathi eside

• Yidla ukudla kobuchopho okugcwele amafutha anempilo noma ama-omega-3s afana ne-avocado, isalmon nama-walnuts.
• Thatha uhambo lokuhambahamba noma wenze enye indlela yokuzivocavoca oyithandayo njalo.
• Funda okuthile okusha ukuphonsela inselelo ubuchopho bakho.

Uma ulwa nokuthi ungangena kanjani la macebo empilweni yakho, uLeavitt uthi khuluma nodokotela wakho noma neqembu lezokwelapha. Bangakusiza ukuthi uqhamuke necebo lokwenza lezi zinto zisebenze.

Ithiphu eyodwa athanda ukuyicindezela yile: Qala kancane bese uzibekela imigomo enengqondo uze uzizwe uphumelela. “Kumele wenze izinto ozithandayo ukuze zibe umkhuba,” usho kanje.

U-Leavitt ubheka futhi indima yokulala, ukuxhumana nomphakathi, nokuxhumana nomphakathi okudlala ngendlela abantu abane-MS ababhekana ngayo nezinguquko ekuqondeni.Ukholelwa ukuthi lezo zinto kanye nokuvivinya umzimba nge-aerobic, ukudla, nokuzicebisa kuyizindlela ezinhle kakhulu zokuvikela ekwehleni okuzayo.

“Ngibona lokhu kuyindawo ethembisayo ngempela yocwaningo,” usho kanje. "Ekugcineni, sidinga ukuhumusha ubufakazi bethu nokutholakele kwethu ekwelashweni."

Ngenkathi ukuhlala ne-MS nokubhekana nenkungu kungaba yinselelo yangempela, uHepatica uthi uzama ukungamyekeli phansi. "Ngivele ngamukele ukuthi ubuchopho bami busebenza ngendlela ehlukile manje futhi ngiyabonga ngokuba namasu asizayo," kuchaza yena.

USara Lindberg, BS, M.Ed, ungumbhali wezempilo nokuzimela ozimele. Une-bachelor’s kwi-exercise yesayensi ne-master degree kwezokwelulekwa. Uchithe impilo yakhe efundisa abantu ngokubaluleka kwempilo, inhlalakahle, ukucabanga, kanye nempilo yengqondo. Usebenza kakhulu ekuxhumaneni nomzimba womqondo, ngokugxila ekutheni impilo yethu engokwengqondo nengokomzwelo ikuthinta kanjani ukuqina nempilo yethu.