Izindlela ze-31 Zokusiza Ekuqedeni Ubuhlungu be-Endometriosis

-Delile

• Ungabunciphisa kanjani ubuhlungu
• Ungabuphatha kanjani ubuhlungu
• Ungakunciphisa kanjani ukucindezeleka okuhambisana nakho
• Ungabugcina kanjani ubudlelwano nemisebenzi
• Lapho uzobona udokotela wakho

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Okusebenzayo

I-Endometriosis ithinta wonke umuntu wesifazane ngokuhlukile, ngakho-ke alukho uhlelo lokwelashwa oluqinisekisiwe ukusebenzela wonke umuntu. Kepha izinguquko ezithile zendlela yokuphila, amakhambi asekhaya, amasu okwelashwa, nemithi kadokotela ingenza lesi simo silawuleke kangcono ezingeni losuku nosuku.

Qhubeka ufunde ukuze uthole ukuthi yini ongayenza ukuze unciphise ubuhlungu be-endometriosis nezinye izimpawu.

Ungabunciphisa kanjani ubuhlungu

Ukwehliswa kobuhlungu be-Endometriosis kwehlukile kuwo wonke umuntu. Ukuthola indlela yokunciphisa ubuhlungu bakho kungaba inqubo yokulinga nephutha.

Nazi ezinye izinto ongazama ukusiza ukunciphisa izimpawu zakho:

1. Faka imali endaweni yokufudumeza engenantambo. Iphedi yokufudumeza ingenye yezindlela zokwelapha ezihamba phambili ekhaya zobuhlungu be-endometriosis, ngokusho kukaMeg Connolly, owatholakala ngo-2015. uhambe, ”utshele abeHealthline nge-imeyili. "Kuyakhululeka futhi kuthobise imisipha esendaweni ebambeka lapho ubhekene nobuhlungu be-endo."

2. Sebenzisa isokisi lelayisi. Abanye besifazane bakhetha ukusebenzisa i-sock yelayisi esikhundleni sephedi yokufudumeza. Ukuthatha isokisi ehlanzekile, ukuyigcwalisa ngelayisi elingavuthiwe, nokuyigcina ngemayikroweya kuze kube yimizuzu emibili kwakha indlela yokuletha ukushisa emisipheni yakho ebuhlungu.

3. Thatha okugeza okufudumele. Ngokufana nokushisa okushisayo, izindawo zokugeza ezifudumele zingasebenza ukukhulula imisipha yakho nokunciphisa izinhlungu ekucineni.

4. Hlala ungenawo amanzi. Ukuphuza amanzi amaningi kungasiza ekunciphiseni ukuqunjelwa nokucinana. Ezinsukwini ezizizwa zinzima kakhulu, ukuphelelwa amanzi emzimbeni kungaba yisici.

5. Zama umshini we-TENS. Amayunithi we-transcutaneous electrical nerve stimulation (TENS) akhipha ukudlidlizela okunganciphisa ubuhlungu nokuphumuza imisipha.Ungazama umshini we-TENS kudokotela womzimba noma uthenge iyunithi yasekhaya engabizi online.

6. Gcina imithi ezandleni zakho. USharon Rosenblatt, owatholakala ukuthi une-endometriosis eneminyaka engama-26, wabelana ngokuthi wayejwayele ukuthatha ibuprofen (Advil) ngobuhlungu be-endometriosis. "Ngehlulele manje," wabelana, selokhu aqala ukulawulwa kokuzalwa kwamahomoni okuqhubekayo.

Ungabuphatha kanjani ubuhlungu

Ungahle ungakwazi ukususa ngokuphelele ubuhlungu bakho be-endometriosis. Kodwa lokho akusho ukuthi kufanele ukhubazeke ngendlela ubuhlungu obukuthinta ngayo. Akusho futhi ukuthi kufanele wenze sengathi ubuhlungu abukho. Ukuphathwa kobuhlungu kuza ekulungiseleleni ukubhekana nezimpawu ngaphambi kokuba ziqale.

Nazi ezinye izinto ongazama ngazo ukuphatha izimpawu zakho:

1. Sebenzisa uhlelo lokusebenza ukulandelela izimpawu zakho. Izinhlelo zokusebenza eziningi zokulandela isikhathi, njengo-Eve, zikuvumela ukuthi ufake izimpawu zakho futhi ulinganise ubunzima bazo. Sebenzisa lesi sici ukusiza ukubikezela ukuthi umjikelezo wakho uzothinta kanjani izimpawu nobuhlungu bakho.

2. Gcina indlela yakho yokuphila enempilo. Ukuzinakekela ngokungabhemi, hhayi ukuphuza ngokweqile, nokugwema izidakamizwa kuyokwenza umzimba wakho uzizwe ungcono kakhulu.

3. Hlela kusengaphambili. Uyawazi umzimba wakho, futhi ukuphatha i-endometriosis kusho ukuthi usuyazi kangcono. Zinike isikhathi esengeziwe sokuya emicimbini futhi ulungele ukusebenza ngezinsuku zomjikelezo wakho osola ukuthi izimpawu zakho zizodlondlobala.

4. Hlela ukuzinakekela. Ukuthatha isikhathi sokuphumula, ulalele umzimba wakho, futhi ulingane nezidingo zakho ze-endometriosis ohlelweni lwakho kuzokusiza uzizwe ulawula izimpawu zakho.

5. Yidla imifino yakho. Kuningi esingakwazi namanje ukuthi yini ebanga i-endometriosis. Kepha kukhombise ukuxhumana phakathi kokudla kwemifino ephansi kanye ne-endometriosis. Imifino eminingi ibuye ibe nefayibha ephezulu, engasiza ukugaya ukudla uma usesikhathini.

6. Yazi ukuthi okunamafutha acid umngane wakho. Uma udla ukudla okunama-acid amaningi we-omega-3 anochungechunge olude, ungazizwa ungcono ngokuphelele. Izimpawu ze-Omega-3’s endometriosis.

7. Iya ngokwemvelo. I-Dioxin, ikhemikhali elitholakala kweminye imishanguzo yokubulala izinambuzane nemithombo yokudla yezilwane, ingadala i-endometriosis. Ngokunciphisa imikhiqizo yezilwane oyidlayo futhi uhlose ukudla ukudla okune-gluten ephansi kanye nemvelo ngangokunokwenzeka, uzobe usika ukuvezwa kwakho kubuthi bemvelo obufana ne-dioxin. "Ngizama ukudla kahle ngokuhlanzekile ukuze ngilawule izimpawu zami futhi ngigweme isoya ngazo zonke izindleko ngenxa ye-hormone spike engayibangela," kusho uConnolly.

8. Zama ukutshopa. Abaphenyi ngokukhishwa kwesikhumba njengethuluzi lokuphathwa kobuhlungu le-endometriosis.

Ungakunciphisa kanjani ukucindezeleka okuhambisana nakho

Ubuhlungu obungapheli bungakhuphula amazinga akho e-cortisol, aguqula indlela othola ngayo ukucindezeleka. Lapho amazinga e-cortisol ehlala ephezulu ngokuhamba kwesikhathi, angaholela ekungalingani kwe-hormone, okungenza i-endometriosis yakho ibe yimbi kakhulu.

Ukwakha amasu okusiza ukucindezeleka kungakusiza ugcine amazinga akho e-cortisol ephansi futhi wehlise izimpawu zakho ngokuhamba kwesikhathi.

Nazi ezinye izinto ongazama ngazo ukukhulula ukucindezeleka:

1. Zindla. Izinhlelo zokusebenza zokuzindla zingakukhombisa inqubo yokufunda lo mkhuba wasendulo. Ngokuzindla ngisho nangemizuzu emihlanu ngosuku, unganciphisa ukucindezeleka.

2. Zijwayeze ukucabanga. Ukucabanga ngengalo yokuzindla okubandakanya ukwamukela okukuzungezile nokuhlala wazi ngakho. Ukucabanga kahle kube yizimpawu zokukhathazeka.

3. Zama amafutha abalulekile aromatherapy. Ukusebenzisa i-diffuser namaconsi ambalwa wephunga olithandayo lokuphumula kungakusiza uzizwe ukhululekile. Uwoyela we-lavender kanye nesinamoni uwoyela womabili abalulekile abalulekile ekunciphiseni ukukhathazeka.

4. Phuza ama-herbal teas. Ukuphuza itiye eliluhlaza eline-decaffeinated, itiye le-ginger, netiye le-chamomile kwaziwa njengendlela elula futhi esheshayo yokuqeda amandla. Zama ukufaka i-brew efudumele enkambisweni yakho yasebusuku ukunciphisa usizi.

5. Yenza i-yoga. I-Yoga isungulwe njengenqubo ephumelelayo yokuphathwa kobuhlungu ye-endometriosis. Kubuye kunciphise ukucindezeleka.

6. Zijwayeze izindlela zokuphefumula. Izindlela zokuphefumula ezijulile zilula ukufunda futhi kulula ukuzenza noma kuphi. Lezi zindlela zingakhuphula amazinga akho okucindezeleka futhi zikusize uzwe ubuhlungu obuncane.

7. Thatha izengezo zikavithamini D novithamini B. UVitamin D waziwa ngokuthi “isengezo senjabulo” ngoba sinciphisa ukukhathazeka nokudangala. Uvithamini B usiza ngokunika amandla akho umfutho ezinsukwini lapho izimpawu zakho ze-endometriosis zishaya ngamandla.

8. Vakashela indawo eluhlaza. Ukuthatha uhambo oluya engadini yendawo noma upake ukucindezeleka kwakho.

9. Gijimani. Ukugijima, ukuqeqeshwa ukumelana nezinye izinhlobo zokuzivocavoca umzimba kusiza umzimba wakho ukubhekana nokukhathazeka. Bangakwazi futhi ngemithi ethile yobuhlungu.

Ungabugcina kanjani ubudlelwano nemisebenzi

I-Endometriosis ayisona isimo esinempendulo elula noma ukwelashwa okusheshayo. Kungenzeka ukuthi usebenzela isixazululo sokwelapha esisebenzayo isikhathi esithile. Okwamanje, akudingeki ulahlekelwe nsuku zonke okufanele ube nobuhlungu obukhulu.

Nazi ezinye izinto ongazama ngazo ukugcina ikhwalithi yempilo yakho:

1.Thembeka kuwe uqobo. Akudingeki wenze izinto ongafuni ukuzenza, futhi awudingi nokuyeka izinto ngoba i-endometriosis ibenza besabise. Hlola ukuthi uzizwa kanjani ngesimo sakho njalo.

2. Thembeka kwabanye. Tshela ukuxilongwa kwakho kubangani nomndeni wakho. Bazise kusenesikhathi ukuthi kwesinye isikhathi ungadinga ukuhlala ekhaya unakekele i-endometriosis yakho. Le ngxoxo izobasiza baqonde ngokuhamba kwesikhathi uma unquma ukweqa imicimbi ethile ukuze unakekele izidingo zakho.

3. Yiba nendawo ephephile. Uma ufika endaweni yokucima ukoma, indawo yokudlela, noma indawo yomcimbi, khulisa indawo okuyo. Khomba isikhala lapho ungaya khona uma udinga ukuthatha umzuzu ukuphefumula, ukuzijwayeza ukucabanga, noma ukulinda ukuqeda izinhlungu ukuthi kusebenze.

4. Thola umuntu wephuzu emsebenzini. Ngenkathi ungahle uvuleke ngesimo sakho nabangane bakho nomndeni wakho, ukuba nomuntu othile emsebenzini osondelene nawe futhi otshalwe imali ngendlela ozizwa ngayo nakho kungakusiza uzizwe ungaphansi wedwa. Ngaphezu kwalokho, lokhu kusho ukuthi kukhona umuntu ekhoneni lakho uma uthatha izinsuku zokuyokwelashwa noma ukuqokwa kukadokotela.

5. Ukuhamba kulungiselelwe. Ukugcina iphekhi yokunakekelwa kwe-endometriosis emotweni yakho, edeskini lakho, noma epotimendeni lakho kungaqinisekisa ukuthi awunayo into oyidingayo. Ukugoqwa kokushisa okulingana nobukhulu, amaphakethe ezinhlungu, kanye namafutha abalulekile okuphumula konke kungahanjiswa kalula nomaphi lapho uya khona.

6. Thola uchwepheshe wezempilo yengqondo. Ukucubungula ukuxilongwa kwakho nochwepheshe wezempilo yengqondo kungakongela imibuzo eminingi nokudideka kamuva. I-Endometriosis ingakwazi ukukhathazeka nokudangala, ngakho-ke ukuba nomeluleki noma i-psychotherapist ongangena kuyo kungaba yindlela yokuphila.

7. Joyina amaqembu okusekela online. UConnolly ukuthole ukwesekwa kwakhe ku-inthanethi, futhi kwaba nomthelela omkhulu kuye. "Joyina amaqembu e-Facebook endo," wabelane. “Kubaluleke kakhulu ukukhuluma nabesifazane abakuqondayo lokho obhekene nakho. Kunesifo esinesizungu kakhulu uma kungenjalo, ngoba abantu abangenaso abakwazi ukucabanga ukuthi ubuhlungu bakho bunjani. "

8. Hlala unethemba. URosenblatt ukhumbuza abesifazane abane-endometriosis ukuthi bangalahli ithemba. "Kwabanye besifazane laphaya, ungayeki ukulwa," esho. “Uma kukhona okuzwisa ubuhlungu, qhubeka uphikelele uze uthole ukuxilongwa okufanele. Thembela emzimbeni wakho, bese ulwa ukuze uzizwe ungcono. ”

Lapho uzobona udokotela wakho

Alikho ikhambi le-endometriosis, kodwa ukuphathwa kwezimpawu kungenzeka. Uma usabhekene nobuhlungu obunzima ngokungapheli noma obuphikelelayo, khuluma nodokotela wakho. Ungadinga ukulungisa indlela yakho yokulawula ukuzalwa noma imithi kadokotela.