Ukuzivocavoca Okuthuthukayo kwe-MS: Imibono Yokuzivocavoca Nokuphepha

-Delile

• I-Yoga
• Ukuzivocavoca kwamanzi
• Phakamisa izinsimbe ezisindayo
• Ukwelula
• Balance ibhola
• Umbukiso wezokulwa
• Ukuvivinya umzimba nge-aerobic
• Ukuhamba ngebhayisikili kabusha
• Ezemidlalo
• Izinto okufanele uzigcine engqondweni ngenkathi uzivocavoca umzimba

Izinzuzo zokuzivocavoca umzimba

Wonke umuntu uyazuza ngokuvivinya umzimba. Kuyingxenye ebalulekile yokugcina impilo enempilo. KwabaseMelika abangama-400,000 abane-multiple sclerosis (MS), ukuzivocavoca kunezinzuzo ezithile ezithile. Lokhu kufaka phakathi:

• izimpawu zokunciphisa
• ukusiza ukukhuthaza ukuhamba
• ukunciphisa izingozi zezinkinga ezithile

Kodwa-ke, kubalulekile ukubuza nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Udokotela wakho angakucela ukuthi usebenze ngqo nomelaphi womzimba noma womsebenzi uze ufunde ukuthi ungakwenza kanjani ukuzivocavoca umzimba ngaphandle kokusebenza ngokweqile kwemisipha yakho.

Nazi izinhlobo eziyisishiyagalolunye zokuzivocavoca ongazenza wedwa noma ngosizo oluvela kuchwepheshe wezempilo. Lokhu kuvivinya umzimba kwenzelwe ukukusiza ugcine ikhwalithi ephezulu yempilo futhi unciphise izimpawu zakho.

I-Yoga

O ovela e-Oregon Health & Science University uthole ukuthi abantu abane-MS abenza i-yoga bathola ukukhathala okuncane uma kuqhathaniswa nabantu abane-MS abangazange benze i-yoga.

Ukuphefumula kwesisu, okwenziwa ngesikhathi se-yoga, kungasiza ekuthuthukiseni ukuphefumula kwakho noma ungakwenzi i-yoga. Uma uphefumula kangcono, igazi elilula liyakwazi ukujikeleza emzimbeni wakho. Lokhu kuthuthukisa impilo yokuphefumula nenhliziyo.

Ukuzivocavoca kwamanzi

Abantu abane-MS bavame ukuzwa ukushisa, ikakhulukazi lapho bezivocavoca ngaphandle. Ngaleso sizathu, ukuzivocavoca echibini kuzokusiza ukuthi uhlale upholile.

Amanzi futhi anokusimama kwemvelo okusekela umzimba wakho futhi okwenza ukunyakaza kube lula. Ungazizwa uguquguquka kalula kunalokho okwenzayo uma ungekho emanzini. Lokhu kusho ukuthi ungakwazi ukwenza izinto echibini ongeke uzenze ngaphandle kwechibi, njenge:

• elula
• Phakamisa isisindo
• yenza umsebenzi we-cardio

Futhi, le misebenzi ingakhulisa kokubili impilo engokwengqondo nengokomzimba.

Phakamisa izinsimbe ezisindayo

Amandla angempela okususa izinsimbi akuyona into oyibona ngaphandle. Yilokho okwenzeka ngaphakathi emzimbeni wakho. Ukuqeqeshwa kwamandla kungasiza umzimba wakho ukuba uqine futhi uphinde ubuye ngokushesha ekulimaleni. Kungasiza futhi ukuvimbela ukulimala.

Abantu abane-MS bangafisa ukuzama isisindo noma umsebenzi wokuqeqesha ukumelana. Umelaphi noma umqeqeshi oqeqeshiwe angahlela inqubo yokuvivinya umzimba nezidingo zakho.

Ukwelula

Ukwelula kunikeza ezinye zezinzuzo ezifanayo ne-yoga. Lokhu kufaka phakathi:

• ukuvumela umzimba ukuthi uphefumule
• ukudambisa ingqondo
• imisipha evuselelayo

Ukwelula kungasiza futhi:

• khulisa ububanzi bokuhamba
• ukunciphisa ukungezwani kwemisipha
• ukwakha ukuqina kwemisipha

Balance ibhola

I-MS ithinta i-cerebellum ebuchosheni. Le ngxenye yobuchopho bakho inesibopho sokulinganisa nokuxhumanisa. Uma unenkinga yokugcina ibhalansi, ibhola lebhalansi lingasiza.

Ungasebenzisa ibhola lokulinganisa ukuqeqesha amaqembu amakhulu emisipha nezinye izitho zemizwa emzimbeni wakho ukunxephezela ubunzima bakho bokulinganisa nokuxhumanisa. Amabhola okulinganisa noma emithi nawo angasetshenziswa ekuqeqesheni amandla.

Umbukiso wezokulwa

Ezinye izinhlobo zobuciko bokulwa, njenge-tai chi, zinomthelela ophansi kakhulu. I-Tai chi isiyathandwa kubantu abane-MS ngoba iyasiza ngokuguquguquka nokulinganisela futhi yakha amandla ayisisekelo.

Ukuvivinya umzimba nge-aerobic

Noma yikuphi ukuzivocavoca okwenyusa ukushaya kwenhliziyo yakho futhi kukhuphule izinga lokuphefumula kwakho kunikeza izinzuzo eziningi zezempilo. Lolu hlobo lokuzivocavoca lungasiza nasekulawuleni isinye. I-aerobics iyindlela enhle yokuthuthukisa uhlelo lokuzivikela lwemvelo lomzimba wakho, ukunciphisa izimpawu ze-MS, nokwakha ukuqina. Izibonelo zokuzivocavoca nge-aerobic zifaka ukuhamba, ukubhukuda nokuhamba ngebhayisikili.

Ukuhamba ngebhayisikili kabusha

Ukuhamba ngebhayisikili lendabuko kungaba yinselelo enkulu kumuntu one-MS. Kodwa-ke, ukuhamba ngebhayisikili okushintshiwe, okufana nokuhamba ngebhayisikili, kungasiza. Usazoqhubeka unyathela njengasebhayisikilini yendabuko, kodwa ngeke kudingeke ukhathazeke ngokulinganisela nokuxhumanisa ngoba ibhayisikili limile.

Ezemidlalo

Imisebenzi yezemidlalo ithuthukisa ukulinganisela, ukuxhumana, namandla. Eminye yale misebenzi ifaka phakathi:

• i-basketball
• ibhola lesandla
• igalofu
• ithenisi
• ukugibela emhlane we hhashi

Eziningi zalezi zenzo zingashintshwa kumuntu one-MS. Ngaphezu kwezinzuzo zomzimba, ukudlala umdlalo owuthandayo kungasiza empilweni yakho yengqondo.

Izinto okufanele uzigcine engqondweni ngenkathi uzivocavoca umzimba

Uma ungakwazi ukuhambisana ngokomzimba nezidingo zomsebenzi wokuzivocavoca wemizuzu engu-20 noma engu-30, ungahlukanisa. Izinkathi zokuzivocavoca zemizuzu emihlanu nazo zingazuzisa impilo yakho.