Ukukhathala Kwe-Fibro: Kungani Kwenzeka nokuthi Ungakuphatha Kanjani

-Delile

• Izimbangela zokukhathala
• Ungakuphatha kanjani ukukhathala kwe-fibro
• 1. Thola izimbangela zakho
• 2. Vocavoca umzimba njalo
• 3. Shintsha indlela odla ngayo
• 4. Yakha isimiso sokuphumula sokulala
• 5. Phatha ezinye izimo
• 6. Nciphisa ukucindezeleka
• 7. Cabanga ngezinye izindlela zokwelapha
• 8. Izithako zokudla okunempilo
• I-Melatonin
• I-Co-enzyme Q10 (CoQ10)
• I-Acetyl L-carnitine (LAC)
• I-Magnesium citrate
• 9. Hlela ngesikhathi sakho sokuphumula
• Ungalufuna nini usizo
• Ukudla okudlela endlini

I-Fibromyalgia yisimo esingelapheki esivame ukubonakaliswa ubuhlungu obungapheli obusakazekile. Ukukhathala nakho kungaba yisikhalazo esikhulu.

Ngokusho kweNational Fibromyalgia Association, i-fibromyalgia ithinta abantu abaphakathi kuka-3 no-6% emhlabeni jikelele. Cishe amaphesenti angama-76 abantu abane-fibromyalgia bahlangabezana nokukhathala okungapheli ngisho nangemva kokulala noma ukuphumula.

Ukukhathala okubangelwa yi-fibromyalgia kuhlukile ekukhathaleni okuvamile. Ukukhathala kungachazwa ngokuthi:

• ukukhathala komzimba
• ukulala okungavuselelwa
• ukungabi namandla noma umdlandla
• imizwa ecindezelekile
• ubunzima bokucabanga noma ukugxila

Ukukhathala kwe-Fibromyalgia kuvame ukuba nomthelela omkhulu ekhonweni lomuntu lokusebenza, ukuhlangabezana nezidingo zomndeni, noma ukuzibandakanya emisebenzini yomphakathi.

Odokotela nososayensi basasebenza ekuqondeni ukuxhumana phakathi kwe-fibromyalgia nokukhathala. Ukulala okuphazamisekile kungenzeka kudlala indima ekubangeleni ukukhathala nobuhlungu obuhambisana ne-fibro, kepha kudingeka olunye ucwaningo ukuthola ukuthi kungani.

Funda ukuze ufunde kabanzi mayelana nokuxhumana phakathi kokukhathala ne-fibromyalgia, nokuthi yini ongayenza ukuphatha lesi sibonakaliso.

Izimbangela zokukhathala

Yize imbangela ye-fibromyalgia ingaqondakali ngokuphelele, lesi simo kukholakala ukuthi siwumphumela wobuchopho kanye nohlelo lwezinzwa olungaqondakali kahle noma olusabela ngokweqile kwizimpawu ezijwayelekile zobuhlungu. Lokho kungachaza ukuthi kungani kubangela ubuhlungu obusabalele emisipheni, emalungeni nasemathanjeni, kanye nezindawo zesisa.

Umbono owodwa wokuthi kungani i-fibromyalgia nayo ibangela ukukhathala ukuthi ukukhathala kungumphumela womzimba wakho ozama ukubhekana nobuhlungu. Lokhu kusabela okungaguquki kuzimpawu zobuhlungu ezinhliziyweni zakho kungakwenza ube buthakathaka futhi uphele amandla.

Iningi labantu abane-fibromyalgia banenkinga yokulala (ukuqwasha). Ungaba nezinkinga zokuwa noma ukulala, noma ungazizwa ukhathele ngemuva kokuvuka.

Ukukhathala kungenziwa kube kubi kakhulu ngezinkinga ze-fibromyalgia.

Lokhu kubizwa ngezimbangela zesibili futhi kungafaka:

• ukulala ubuthongo
• isifo somlenze esingenakuphumula
• ukuncipha komzimba
• ukukhuluphala ngokweqile
• ukucindezeleka
• ikhanda elibuhlungu njalo
• ukuphazamiseka kwemizwa, njengokukhathazeka nokudangala
• i-anemia
• ingaphansi kokusebenza kwe-thyroid okujwayelekile

Ungakuphatha kanjani ukukhathala kwe-fibro

Kungenzeka ukuphatha ukukhathala kwe-fibro ngemishanguzo kanye nokushintsha kwendlela yokuphila, noma kungaba nzima ukwenza ukukhathala kuphele ngokuphelele.

Nawa amanye amasu angakusiza ukunciphisa ukukhathala kwakho:

1. Thola izimbangela zakho

Ukufunda izimbangela zokukhathala kwe-fibro kungakusiza ukulwa nakho.

Ukukhathala kwesinye isikhathi kungaba umphumela we:

• ukudla
• imvelo
• isimo
• amazinga okucindezeleka
• amaphethini wokulala

Qala ukugcina irekhodi elibhaliwe noma ele-elektroniki lezinga lokukhathala kwakho usuku ngalunye. Qopha lokho okudlile, uvuke nini, nokuthi ulale nini, kanye neminye imisebenzi oyenzile ngalolo suku.

Ngemuva kwamasonto ambalwa, bona ukuthi ungawabona yini amaphethini. Isibonelo, mhlawumbe uzizwa ukhathala kakhulu ngemuva kokudla isidlo esinoshukela, noma lapho weqa ukujima kwakho kwasekuseni.

Ngemuva kwalokho ungasebenzisa lolo lwazi ukugwema ukwenza izinto ezivame ukukwenza ukhathale ngokwengeziwe.

2. Vocavoca umzimba njalo

Ukuthola isisusa sokuzivocavoca kungaba nzima uma ukhathele noma usezinhlungwini, kepha ukuzivocavoca kungenye yezindlela eziphumelela kakhulu zokuphatha ukukhathala. Ukuzivocavoca kungasiza ekunciphiseni ubuhlungu be-fibromyalgia.

Ukuvivinya umzimba kusiza ukwandisa isisindo sakho semisipha namandla, kanye nempilo yakho yonke. Njengebhonasi eyengeziwe, ukukhishwa kwe-endorphin ohlangabezana nakho ngesikhathi sokuzivocavoca nakho kungakhuphula izinga lakho lokulala futhi kukhuphule amandla akho.

Omunye uqhathanise imiphumela yokuqeqeshwa kwe-aerobic nohlelo lokuqinisa imisipha kubantu abane-fibromyalgia. Ucwaningo luthole ukuthi zombili izinhlobo zokuzivocavoca zinciphise kakhulu izimpawu zobuhlungu, ukulala, ukukhathala, amaphuzu amathenda, kanye nokudangala.

Uma ungaqiniseki ukuthi ungaqala kuphi, zama ukuqala ngokuhamba imizuzu engama-30 ngosuku bese kancane ukhuphula ijubane nobude besikhathi.

Ukuqeqeshwa kwamandla usebenzisa amabhande wokumelana noma izinsimbi kungakusiza ukuthi uphinde uthole imisipha.

3. Shintsha indlela odla ngayo

Akukho kudla okuqondile okukhonjisiwe ukunciphisa izimpawu ze-fibromyalgia yawo wonke umuntu, kodwa ngaso sonke isikhathi kuwumqondo omuhle ukuhlose ukudla okunempilo, nokulinganisela.

Ukulandela ukudla okunomsoco, funa izindlela zokufaka izithelo, imifino, okusanhlamvu okuphelele, amafutha anempilo, namaprotheni anciphile ekudleni kwakho. Gwema ukudla okugayiwe, okuthosiwe, okunosawoti, noshukela, bese uzama ukugcina isisindo esinempilo.

Kukhona nobufakazi bokuthi ukudla okulandelayo kungakhuphula izimpawu kubantu abane-fibromyalgia:

• i-oligosaccharide ebilayo, i-disaccharide, i-monosaccharide, nama-polyols (ama-FODMAP)
• ukudla okuqukethe i-gluten
• izithasiselo zokudla noma amakhemikhali okudla, njenge-aspartame
• ama-excitotoxin, afana ne-monosodium glutamate (MSG)

Zama ukugwema lokhu kudla noma amaqembu okudla bese ubona ukuthi ukukhathala kwakho kuyathuthuka yini.

4. Yakha isimiso sokuphumula sokulala

Ukukhathala kwe-Fibro akuyona into engalungiswa ngokulala okuhle ebusuku, kepha ukulala kwekhwalithi kungasiza ngokuhamba kwesikhathi.

Inqubo yokuphumula yokulala iyisinyathelo sokuqala esibalulekile sokuthola ukuphumula okuhle ebusuku.

Nawa amathiphu ambalwa wenqubo yokulala enempilo:

• hamba uyolala uvuke ngasikhathi sinye nsuku zonke
• gwema utshwala, i-nicotine, ne-caffeine
• tshala imali kumatilasi asezingeni elifanele
• gcina igumbi lakho lokulala lipholile futhi limnyama
• cisha izikrini (ikhompyutha, iselula, ne-TV) okungenani ihora ngaphambi kokulala
• gcina i-elektroniki ngaphandle kwekamelo lokulala
• gwema ukuba nesidlo esikhulu ngaphambi kokulala
• geza ngokufudumele ngaphambi kokulala

5. Phatha ezinye izimo

Abantu abane-fibromyalgia bavame ukuba nezinye izimo zezempilo (izimo ezi-co-morbid), njenge-restless leg syndrome (RLS), ukuqwasha, ukudangala, noma ukukhathazeka. Lezi zimo zingenza ukukhathala kwe-fibro kube kubi kakhulu.

Ngokuya ngomlando wakho wezempilo nezinye izimo ezingaphansi, udokotela wakho angancoma:

• amaphilisi okulala ukusiza ukuphatha ukuqwasha, njenge-zolpidem (Ambien, Intermezzo)
• ama-multivitamin okuphatha ukushoda kokudla okunomsoco uma ungondlekile
• imishanguzo efana nemilnacipran (Savella), duloxetine (Cymbalta), noma i-fluoxetine (Prozac)
• izithako zensimbi zokwelapha i-anemia

6. Nciphisa ukucindezeleka

Ukuhlala ebuhlungwini obungapheli kungadala ukucindezeleka. Ukucindezeleka nakho kungenza ukukhathala kwakho kube kubi nakakhulu.

I-yoga, i-qigong, i-tai chi, ukuzindla, kanye neminye imisebenzi yomzimba womqondo izindlela ezinhle kakhulu zokunciphisa ukucindezeleka.

Eqinisweni, omunye wabesifazane abangama-53 abane-fibromyalgia bathole ukuthi uhlelo lwe-yoga lwamasonto ayisishiyagalombili luthuthukise kakhulu izimpawu ezinjengobuhlungu, ukukhathala, nomoya, kanye namasu okubhekana nobuhlungu. Ababambiqhaza bazijwayeze i-yoga izinsuku ezi-5 kuya kwezi-7 ngeviki, imizuzu engama-20-40 ngosuku.

Ngokwengeziwe, kwenziwa izifundo eziyisikhombisa ukuhlola imiphumela yezindlela zokuzindla zokunyakaza, njenge-qigong, tai chi, ne-yoga kubantu abane-fibromyalgia.

Ngokuya ngemiphumela yocwaningo, kunobufakazi bokuthi lezi zinhlobo zokwelashwa kokunyakaza zinganciphisa kakhulu ukuphazamiseka kokulala, ukukhathala, kanye nokudangala kubantu abane-fibromyalgia. Le misebenzi ingaholela ekwandeni kwekhwalithi yempilo.

Uma ungakwazi ukuphatha ukucindezeleka usebenzisa amakhambi asekhaya, zama ukukhuluma nomeluleki noma uchwepheshe wezempilo yengqondo.

7. Cabanga ngezinye izindlela zokwelapha

Abukho ubufakazi obuningi maqondana nemithi ehambisanayo neminye (CAMs) yokukhathala kwe-fibro.

kukhonjisiwe ukuthi inikela ngezinzuzo ezithile. Imiphumela evela kwabesifazane abangama-50 abane-fibromyalgia iphakamise ukuthi uhlobo oluthile lokubhucungwa umzimba, olwaziwa ngokuthi yi-manual lymph drainage therapy (MLDT), lungasebenza kangcono kunokubhucungwa umzimba njalo ukunciphisa ukukhathala nokukhathazeka kwasekuseni.

Ucwaningo olwengeziwe luyadingeka, noma kunjalo.

Uma unentshisekelo yokuzama i-MLDT, funa abelaphi be-massage endaweni yangakini abanolwazi ngalolu hlobo lokwelapha ukubhucungwa kwe-fibromyalgia. Ungazama futhi amasu we-lymphatic drainage massage ngokwakho ekhaya usebenzisa lo mhlahlandlela.

I-Balneotherapy, noma ukugeza emanzini acebile ngamaminerali, kukhonjisiwe futhi kusiza abantu abane-fibromyalgia okungenani eyodwa endala. Abahlanganyeli ocwaningweni abachitha izinsuku eziyi-10 e-spa yoLwandle Olufile banciphisiwe:

• ubuhlungu
• ukukhathala
• ukuqina
• ukukhathazeka
• ikhanda
• izinkinga zokulala

I-acupuncture nayo ivame ukubhekwa njengendlela yokunciphisa ubuhlungu, ukuqina, kanye nengcindezi. Kodwa-ke, ucwaningo oluthile ngo-2010 alutholanga bufakazi bokuncishiswa kobuhlungu, ukukhathala, nokuphazamiseka kokulala kubantu abane-fibromyalgia ethola ukwelashwa ngokushopa.

8. Izithako zokudla okunempilo

Akukho ucwaningo oluningi olukhombisa ukuthi izithasiselo zisebenza kahle yini ekwelapheni izimpawu ze-fibromyalgia.

Ngenkathi izengezo eziningi zemvelo zingakhonjiswanga ukuthi zinikeza noma yiluphi usizo, izithasiselo ezimbalwa zibonise imiphumela ethembisayo:

I-Melatonin

Umshayeli omncane osekhulile ukhombise ukuthi ama-milligram ama-3 (mg) we-melatonin athathwe ngesikhathi sokulala athuthukise kakhulu ukulala nobuhlungu obukhulu kubantu abane-fibromyalgia ngemuva kwamasonto amane.

Ucwaningo belulincane, lunabahlanganyeli abangama-21 kuphela. Ngaphezu kwalokho, ucwaningo olusha luyadingeka, kepha imiphumela yokuqala ibithembisa.

I-Co-enzyme Q10 (CoQ10)

I-blindbo blind, elawulwa yi-placebo ithole ukuthi ukuthatha u-300 mg ngosuku we-CoQ10 kunciphise kakhulu ubuhlungu, ukukhathala, ukukhathala ekuseni, kanye namaphoyinti amathenda kubantu abangama-20 abane-fibromyalgia ngemuva kwezinsuku ezingama-40.

Lesi bekuyisifundo esincane. Ucwaningo olwengeziwe luyadingeka.

I-Acetyl L-carnitine (LAC)

Kusuka ngo-2007, abantu abangu-102 abane-fibromyalgia abathathe i-acetyl L-carnitine (LAC) babone ukuthuthuka okuphawulekayo kumaphoyinti wethenda, izibalo zobuhlungu, izimpawu zokudangala, nobuhlungu besisipha.

Ocwaningweni, ababambiqhaza bathathe amaphilisi ayi-2 500 mg LAC ngosuku, kanye nomjovo owodwa we-500 mg we-LAC wamaviki ama-2, kwalandelwa amaphilisi amathathu angama-500 mg ngosuku amasonto ayisishiyagalombili.

Ucwaningo olwengeziwe luyadingeka, kepha imiphumela yokuqala ibithembisa.

I-Magnesium citrate

Abaphenyi abenza i-2013 babona ukuthi ama-300 mg ngosuku we-magnesium citrate anciphise kakhulu ubuhlungu, ubumnene, nezikolo zokucindezeleka kwabesifazane be-premenopausal abane-fibromyalgia ngemuva kwamasonto ayisishiyagalombili.

Ucwaningo beluluncane, futhi lufaka ababambiqhaza abangama-60.

Ngenkathi i-magnesium citrate ikhonjiswa ukunikela ngosizo, ababambiqhaza abathole no-10 mg ngosuku wemithi elwa nokucindezelwa i-amitriptyline babone ukwehla kwezimpawu, futhi.

9. Hlela ngesikhathi sakho sokuphumula

Indlela enhle yokulawula ukukhathala okubangelwa yi-fibromyalgia ukuhlela ukuphumula kusuku lwakho. Ukulala ngokushesha noma ukulala nje endaweni ethile kungaba yilokho okudingayo.

Zama ukuhlela imisebenzi yakho enzima kakhulu ngezikhathi lapho ucabanga ukuthi uzoba namandla kakhulu.

Ungalufuna nini usizo

Uma indlela yokuphila iguquka ukunciphisa ingcindezi nokulala okungcono kubonakala kungasebenzi, umhlinzeki wezokunakekelwa kwempilo angakwazi ukunikela ngemithi yokusiza.

Gcina ukhumbula ukuthi imishanguzo efana namaphilisi okulala inezingozi, kufaka phakathi ukuluthwa, ngakho-ke kufanele uyisebenzise njengokuyalelwa ngudokotela wakho.

Udokotela wakho angafuna futhi ukwenza izivivinyo ezengeziwe ukuze aqiniseke ukuthi izimpawu zakho zokukhathala azibangelwa enye into, njenge-iron-defence anemia noma i-thyroid engasebenzi.

Ukudla okudlela endlini

Yize kuyisibonakaliso esingabonakali, ukukhathala kwe-fibro kungokoqobo impela. Kungaba nzima ukuphatha, futhi kube nzima nokuchazela abanye abantu.

Uma usuvele wenze izinguquko zendlela yokuphila - njengokuguqula indlela odla ngayo nokunciphisa ukucindezeleka - futhi ukukhathala kusaphazamisa impilo yakho yansuku zonke, khuluma nodokotela wakho.