Ukungezwani kobuso

-Delile

• Izimpawu zokungezwani ebusweni
• Ikhanda lokungezwani kobuso
• Ukungezwani ebusweni nokukhathazeka
• Izinkinga ze-TMJ (temporomandibular joint)
• Izindlela zokwelapha zasekhaya zokuthola ukukhululeka kobuso ebusweni
• 1. Ukucindezeleka
• Ingcindezi idala ukungezwani ebusweni, ngakho ukunciphisa ukucindezeleka kuzokhipha ukungezwani ebusweni. Isinyathelo sokuqala ekwehliseni ukucindezelwa ukwamukela indlela yokuphila enempilo kufaka phakathi:
• 2. Amasu okuphumula
• 3. Ukuzivocavoca ebusweni kokukhululeka kwezingxabano
• Ukwelashwa kokuziphatha kwengqondo (CBT)
• 5. Ukuqeqeshwa kwe-Biofeedback
• 6. Imithi
• Ukuthatha

Kuyini ukungezwani kobuso?

Ukungezwani - ebusweni bakho noma kwezinye izindawo zomzimba ezifana nentamo namahlombe - kuyisimo semvelo ekuphenduleni ukucindezeleka ngokomzwelo noma ngokomzimba.

Njengomuntu, uhlonyiswe “ngohlelo lokulwa noma lokundiza.” Umzimba wakho uphendula ekucindezelekeni okukhulu ngokudedela ama-hormone enza kusebenze uhlelo lwakho lwezinzwa oluzwelayo. Lokhu kubangela ukuthi imisipha yakho ingene enkingeni - ilungele ukulwa noma ukubaleka.

Uma ucindezelekile isikhathi eside, imisipha yakho ingahlala inenkontileka noma inenkontileka kancane. Ekugcineni, lokhu kuxabana kungaholela ekuphatheni kabi.

Izimpawu zokungezwani ebusweni

Kunezimpawu eziningana ezivamile zokuqina kobuso, kufaka phakathi:

• ukuncinza
• ubomvu
• ukulimala kwezindebe
• ikhanda

Ikhanda lokungezwani kobuso

Kukholakala ukuthi ukucindezeleka kubangela ukungezwani kwekhanda - uhlobo oluvame kakhulu lwekhanda. Ubuhlungu bekhanda lobunzima buhlanganisa:

• ubuhlungu obunzima noma obubuhlungu
• umuzwa wokuqina ebunzini, ezinhlangothini zekhanda, kanye / noma ngemuva kwekhanda

Kunezinhlobo ezimbili eziyinhloko zekhanda lokungezwani: i-episodic tension headache kanye nekhanda lokungezwani okungapheli. Ukuphathwa yikhanda lokungezwani kwe-episodic kungahlala okungenani imizuzu engama-30 noma isikhathi eside njengesonto. Ukuqaqanjelwa yikhanda okuqubuka njalo kwe-episodic kwenzeka ngaphansi kwezinsuku eziyi-15 ngenyanga okungenani izinyanga ezintathu futhi kungahlala kungapheli.

Ubuhlungu bekhanda obungapheli bungahlala amahora futhi kungenzeka bungapheli amasonto. Ukuze uthathwe njengongenakuphela, kufanele uthole ikhanda lokungezwani elingu-15 noma ngaphezulu ngenyanga okungenani izinyanga ezintathu.

Uma ukungezwani kwekhanda sekuba ukuphazamiseka empilweni yakho noma uma uzithola ubaphulela imishanguzo ngaphezu kokuphindwe kabili ngesonto, yenza isikhathi sokubona udokotela wakho.

Ukungezwani ebusweni nokukhathazeka

Ukucindezeleka nokukhathazeka kungadala ukungezwani ebusweni. Ukukhathazeka kungenza futhi ukuthi izimpawu zesimo sobuso zibe zimbi kakhulu.

Uma unexhala, kungaba nzima ukuthi ukungezwani kobuso kuhambe ngokwemvelo. Abantu abanexhala bangaphakamisa umuzwa wokungakhululeki ngokukhathazeka ngokungezwani:

• Ukushoshozela kobuso kungaba uphawu lokukhathazeka kanye nokukhuthaza ukukhathazeka okukhulu. Yize ubuso obuzwelayo noma obushisayo kuyisimpawu esingajwayelekile sokukhathazeka, akuyona into engavamile futhi kungabangelwa yizici eziningi ezibandakanya ukuphefumula umoya. Uma kwenzeka, umuntu ohlangabezana nakho uvame ukwesaba ukuthi kuxhunyaniswe ne-multiple sclerosis (MS) noma esinye isifo se-neuromuscular noma sezokwelapha, futhi lokho kwesaba kukhulisa ukukhathazeka nokungezwani.
• Ukubomvu ubuso noma ukuqhuma kungaba uphawu olubonakalayo lokukhathazeka olubangelwa ukunwebeka kwama-capillaries ebusweni. Yize ngokuvamile kungokwesikhashana, ingahlala amahora ambalwa noma ngaphezulu.
• Ukulimala kwezindebe kungaba umphumela wokukhathazeka. Ukukhathazeka kungadala ukuthi ulume noma uhlafune udebe lwakho uze uphume igazi. Ukuphefumula komlomo okungenzeka uma ukhathazekile kungasula izindebe.

Izinkinga ze-TMJ (temporomandibular joint)

Uma ucindezelekile, ungaqinisa imisipha yakho yobuso nemihlathi noma uhlanganise amazinyo. Lokhu kungaholela ebuhlungwini noma ekuhlanganyeleni kwe-temporomandibular joint (TMJ), igama elithi "bamba konke" lokuzwa ubuhlungu obungapheli bomhlathi. Ukucindezeleka ngokomzimba emisipheni yobuso nentamo ezungeze ilunga le-temporomandibular - ihenjisi exhuma umhlathi wakho emathanjeni esikhashana ogebhezi lwakho - kubangela i-TMJ. Izinkinga ze-TMJ kwesinye isikhathi kuthiwa yi-TMD.

Uma ucabanga ukuthi une-TMJ, hamba uye kudokotela wakho ukuze uthole ukuxilongwa okufanele futhi, uma kunesidingo, izincomo zokwelashwa. Ngenkathi ulinde ukuqokwa kukadokotela wakho, cabanga ngalokhu:

• ukudla ukudla okuthambile
• ukugwema ushingamu
• ukugwema ukuzamula okubanzi
• ukulala ngokwanele
• ukungabhemi
• ukuzivocavoca umzimba njalo
• ukudla ukudla okulinganiselayo
• kahle hydrating
• kunciphisa utshwala, i-caffeine, kanye noshukela

Izindlela zokwelapha zasekhaya zokuthola ukukhululeka kobuso ebusweni

1. Ukucindezeleka

Ingcindezi idala ukungezwani ebusweni, ngakho ukunciphisa ukucindezeleka kuzokhipha ukungezwani ebusweni. Isinyathelo sokuqala ekwehliseni ukucindezelwa ukwamukela indlela yokuphila enempilo kufaka phakathi:

2. Amasu okuphumula

Ungathola noma iyiphi inombolo yamasu wokucindezela ngempumelelo kanye / noma wokunciphisa izingcindezi zakho, kufaka phakathi:

• imvula eshisayo / izindawo zokugeza
• ukubhucungwa umzimba
• ukuzindla
• ukuphefumula okujulile
• i-yoga

3. Ukuzivocavoca ebusweni kokukhululeka kwezingxabano

Kunemisipha engaphezu kwama-50 eyakha isimo sobuso bakho. Ukuzisebenzisa kungasiza ekunciphiseni ukungezwani ebusweni.

Nazi ezinye izivivinyo zobuso ezinganciphisa ukungezwani kobuso:

• Ubuso obujabulile. Mamatheka ngokubanzi ngangokunokwenzeka, bamba ukubala okungu-5 bese uphumule. Yenza okuphindaphindwayo okungu-10 (ukuphindaphinda) ngeqoqo ngalinye lokuzivocavoca.
• Umhlathi owenqenayo. Vumela umhlathi wakho uphumule ngokuphelele nomlomo wakho ulenge uvuleke. Letha isihloko solimi lwakho endaweni ephakeme kakhulu yophahla lomlomo wakho. Bamba lesi sikhundla ukubala okungu-5, bese unciphisela umhlathi wakho endaweni yokuphumula yomlomo ovaliwe. Yenza ama-reps ayi-10 ngesethi ngayinye.
• Umsele wamabhuloho. Shwabanisa ibunzi lakho ngokugoqa amashiya akho phezulu ngangokunokwenzeka. Bamba lesi sikhundla ngokubala okungu-15, bese ukusidedela. Yenza ama-reps ama-3 ngesethi ngayinye.
• Khama iso. Vala amehlo akho ngokuqinile bese ubamba lesi sikhundla imizuzwana engama-20. Ngemuva kwalokho, yenza ukuthi amehlo akho angabi nalutho: Yiyeke ngokuphelele yonke imisipha emincane esemehlweni akho bese ubuka ungasho lutho imizuzwana eyi-15. Yenza ama-reps ama-3 ngesethi ngayinye.
• Ukukhala kwekhala. Shwabanisa ikhala lakho, uvule amakhala akho, bese ubamba isibalo se-15 bese uyadedela. Yenza ama-reps ama-3 ngesethi ngayinye.

Ukwelashwa kokuziphatha kwengqondo (CBT)

I-CBT, uhlobo lokwelashwa okugxile emgomweni, kuthatha indlela ebonakalayo yokukufundisa ukuphatha ukucindezeleka okubangela ukungezwani.

5. Ukuqeqeshwa kwe-Biofeedback

Ukuqeqeshwa kwe-Biofeedback kusebenzisa amadivayisi ukuqapha ukungezwani kwemisipha, ukushaya kwenhliziyo, nomfutho wegazi ukukusiza ufunde ukulawula izimpendulo ezithile zomzimba. Ungaziqeqesha ukunciphisa ukwehla kwemisipha, wehlise izinga lokushaya kwenhliziyo yakho, futhi ulawule nokuphefumula kwakho.

6. Imithi

Udokotela wakho angahle anikeze imishanguzo yokulwa nokukhathazeka ukuthi uyisebenzise ngokubambisana namasu wokulawula ukucindezeleka. Inhlanganisela ingasebenza ngempumelelo kunendlela yokwelashwa eyedwa.

Ukuthatha

Ukungezwani ebusweni bakho kungaba impendulo yemvelo ekucindezelekeni okungokomzwelo noma komzimba. Uma ubhekene nokungezwani ebusweni, cabanga ukuzama izindlela ezithile ezilula zokunciphisa ingcindezi njengokuzivocavoca ebusweni.

Uma ukungezwani kuhlala isikhathi eside, kubuhlungu ngokuqhubekayo, noma kuqhubeka ukwenzeka njalo, kufanele ubone udokotela wakho. Uma ungenaye umhlinzeki wokunakekela oyinhloko, ungapheqa odokotela endaweni yakho ngethuluzi le-Healthline FindCare.