Izeluleko Zokuzivocavoca Ezinganciphisa Ubuhlungu Be-Fibromyalgia

-Delile

• Kuyini i-fibromyalgia?
• Kungani izivivinyo ezithile zenza izimpawu ze-fibromyalgia zibe zimbi kakhulu?
• Ungaphatha kanjani ama-post-workout flare-ups
• Isimiso esihle kakhulu sokuzivocavoca kubantu abane-fibromyalgia
  
• Izeluleko eziyi-7 zokukusiza ukuthi uqale futhi uzizwe ungcono

Ngenkathi ungahle ungabaze ukuzivocavoca nokukhulisa ubuhlungu, ukuzivocavoca umzimba kungasiza nge-fibromyalgia. Kepha kufanele uqaphele.

Ukuzivocavoca umzimba bekulokhu kuyingxenye yempilo kaSuzanne Wickremasinghe. Ungaze uthi kwakuyimpilo yakhe kwaze kwaba yilapho ubuhlungu obumqeda amandla buhlasela umzimba wakhe.

UWickremasinghe uyachaza: “Ukucindezeleka kwaba nomthelela omkhulu ekuguleni kwami ​​okwandayo njengoba kwenzeka.

"Enye imbangela yengcindezi yami bekungukwazi ukuthi ukuzivocavoca umzimba kufanele kube kuhle kanjani emzimbeni wami nokuzikhandla ukuze ngivivinye umzimba, bese ngenza okungaphezu kwamandla ami, ngisho nalapho umzimba wami ubuthi angiyeke."

Le drive yiyona egcine iholele ekutheni umzimba kaWickremasinghe unikele ngaye kuze kufike ezingeni lapho ebengasakwazi ukwenza lutho - ngisho nokukhuphuka izitebhisi ekhaya lakhe ngaphandle kokuzizwa ekhathele.

"Lapho ngizwa ukuthi ngibe nesifo sokukhathala esingamahlalakhona ne-fibromyalgia, ngangazi ukuthi ngidinga ukuthola indlela yokuzivocavoca futhi, ngoba ukuvivinya umzimba ngendlela efanele kubalulekile enqubeni yokwelashwa komzimba," etshela i-Healthline.

“Nganginomuzwa wokuthi hhayi kuphela uhlobo olufanele lokuzivocavoca olungehlisa ubuhlungu nokukhathala, kodwa lwaluzothuthukisa imizwa yami futhi lwehlise nengcindezi yami,” kusho yena.

Kungakho uWickremasinghe akwenze kwaba yinjongo yakhe ukuthola izindlela zokukhipha izinhlungu ekuzivocavoceni kwabantu abane-fibromyalgia.

Ngemizuzu eyi-5 ngosuku, nawe ungabunciphisa ubuhlungu bakho.

Kuyini i-fibromyalgia?

I-Fibromyalgia yisifo esihlala isikhathi eside noma esingapheli esidala ubuhlungu obukhulu bemisipha nokukhathala.

I-Fibromyalgia ithinta cishe e-United States. Lokho kungamaphesenti ama-2 wabantu abadala. Kuphindwe kabili kwabesifazane kunabesilisa.

Izimbangela zalesi simo azaziwa, kepha ucwaningo lwamanje lubheka ukuthi izingxenye ezahlukahlukene zesistimu yezinzwa zinganikela kanjani ebuhlungwini be-fibromyalgia.

Kungani izivivinyo ezithile zenza izimpawu ze-fibromyalgia zibe zimbi kakhulu?

Abantu abaningi bangaphansi komcabango ongamanga wokuthi ukuzivocavoca umzimba akufanelekile kulabo ababhekene ne-fibromyalgia futhi kuzoholela ebuhlungu obukhulu.

Kodwa inkinga ukungazivocavoci umzimba. Luhlobo lomsebenzi womzimba owenziwa ngabantu.

"Ubuhlungu obuhlobene nokuzivocavoca umzimba buvame kakhulu nge-fibromyalgia," kuchaza uMously LeBlanc, MD. "Akusikho ukuzivocavoca kanzima (okudala ubuhlungu obukhulu) - kumayelana nokuzivocavoca umzimba ngendlela efanele ukusiza ukuthuthukisa izimpawu."

Ubuye utshele i-Healthline ukuthi ukhiye wokuqeda ubuhlungu obukhulu kubantu abane-fibromyalgia kuyahambisana nokusebenza komzimba.

UDkt.Jacob Teitelbaum, uchwepheshe we-fibromyalgia, uthi ukuzivocavoca kanzima (ukusebenzisa ngokweqile) kuholela ezinkingeni abantu abahlangabezana nazo ngemva kokuzivocavoca umzimba, okubizwa ngokuthi “ukugula ngemuva kokuzikhandla.”

Uthi lokhu kwenzeka ngoba abantu abane-fibromyalgia abanawo amandla okwenza isimo njengabanye abangakwazi ukubhekana nokwanda kokuzivocavoca nesimo.

Esikhundleni salokho, uma ukuzivocavoca kusebenzisa amandla angaphezu kwamandla alinganiselwe angenziwa ngumzimba, izinhlelo zawo ziyaphahlazeka, futhi bazizwa sengathi bashayiswe yiloli izinsuku ezimbalwa ngemuva kwalokho.

Ngenxa yalokhu, uTeitelbaum uthi okusemqoka ukuthola inani lokuhamba noma okunye ukuvivinya umzimba okuncane ongakwenza, lapho uzizwa "ukhathele kahle" ngemuva, futhi ungcono ngosuku olulandelayo.

Ngemuva kwalokho, esikhundleni sokukhuphuka ngobude noma ngamandla wokuzivocavoca kwakho, namathela kunani elifanayo ngenkathi usebenza ukwandisa ukukhiqizwa kwamandla.

Ungaphatha kanjani ama-post-workout flare-ups

Uma kukhulunywa ngokuzivocavoca kanye ne-fibromyalgia, inhloso ukuqhubekela ebangeni eliphakathi nendawo.

"Ukuzivocavoca umzimba okunamandla kakhulu kumuntu, noma [okwenziwe] isikhathi eside kakhulu, kubhebhethekisa ubuhlungu," kusho uLeBlanc. Yingakho ethi ukuqala ngokunensa nangaphansi kuyindlela engcono kakhulu yokuphumelela. "Imizuzu emihlanu nje ngosuku ingathinta ubuhlungu ngendlela enhle."

U-LeBlanc uyalela iziguli zakhe ukuthi zenze izivivinyo zamanzi, zihambe ngomshini okwe-elliptical, noma zenze i-yoga emnene. Ukuze athole imiphumela emihle, ubuye abakhuthaze ukuthi bazivocavoce nsuku zonke isikhathi esifushane (imizuzu eyi-15 ngasikhathi).

Uma ugula kakhulu ukuba ungahamba, uTeitelbaum uthi qala ngokulungisa (futhi nokuhamba) echibini lamanzi afudumele. Lokhu kungakusiza ukuthi ufike lapho ungahamba khona ngaphandle.

Futhi, uTeitelbaum uthi abantu abane-fibromyalgia banenkinga ebizwa ngokuthi i-orthostatic intolerance. “Lokhu kusho ukuthi lapho besukuma, igazi ligijimela emilenzeni yabo lihlale lapho,” kuchaza yena.

Uthi lokhu kungasizwa ngokumangazayo ngokwanda kokudla kwamanzi nosawoti kanye nangokusebenzisa amasokisi aminyene okucindezela okuphakathi (20 kuye ku-30 ​​mmHg) uma enyukile naseduze. Kulezi zimo, ukusebenzisa ibhayisikili eli-recumbent nakho kungasiza kakhulu ekuzivocavoca umzimba.

Ngaphezu kokuzivocavoca ngokuhamba nokuhamba emanzini, izifundo eziningana ziphinde zisho i-yoga futhi njengezindlela ezimbili zokuzivocavoca ezisiza ukukhulisa ukuvivinya umzimba ngaphandle kokubanga ukuqhuma.

Isimiso esihle kakhulu sokuzivocavoca kubantu abane-fibromyalgia

• Ukuzivocavoca umzimba ngokungaguquguquki (kuhlose nsuku zonke) imizuzu engu-15.
• Imizuzu emihlanu nje ngosuku inganciphisa ubuhlungu bakho.
• Hlela ukuzizwa “ukhathele kahle” ngemuva kokuzivocavoca kodwa ube ngcono ngosuku olulandelayo.
• Uma ukuzivocavoca kwandisa ubuhlungu bakho, hamba kalula futhi uzivocavoca isikhathi esincane.
• Ungazami ukukhuphuka ngesikhathi noma ngamandla ngaphandle kokuthi uqaphele ukwanda kwamandla.

Izeluleko eziyi-7 zokukusiza ukuthi uqale futhi uzizwe ungcono

Imininingwane yokuthi ungangena kanjani esimweni iningi futhi ifinyeleleka kalula. Ngeshwa, izincomo eziningi ezenzelwe abantu abaphilile abangahlangabezani nobuhlungu obungapheli.

Imvamisa, okugcina kwenzeka, kusho uWickremasinghe, ngabantu abane-fibromyalgia abazisunduza kanzima noma bazame ukwenza lokho okwenziwa ngabantu abaphilile. Ngemuva kwalokho bashaya udonga, bezwa ubuhlungu obengeziwe, futhi badela.

Ukuthola amathiphu wokuqina obhekana ngqo ne-fibromyalgia kubalulekile empumelelweni yakho.

Yingakho uWickremasinghe anqume ukudala indlela yokuzisebenzisela yena, nabanye, ababhekene ne-fibromyalgia.

Ngokusebenzisa indawo yakhe yeCocolime Fitness, wabelana ngokuzivocavoca umzimba, amathiphu, nezindaba ezikhuthazayo zabantu ababhekene ne-fibromyalgia, ukukhathala, nokuningi.

Nazi ezinye izeluleko ezinhle kakhulu zikaWickremasinghe:

• Njalo lalela umzimba wakho futhi uvivinye umzimba kuphela lapho unamandla okwenza kanjalo, ungalokothi wenze okungaphezu kwalokho okufunwa ngumzimba wakho.
• Thatha amakhefu amaningana phakathi kokuzivocavoca ukuze ululame. Ungahlukanisa futhi ukusebenza kube izigaba zemizuzu emi-5 kuya kwengu-10 ezingenziwa usuku lonke.
• Nweba nsuku zonke ukusiza ngokuma komzimba futhi wandise ukuhamba. Lokhu kuzoholela ebuhlungwini obuncane lapho usebenza.
• Namathela ngokunyakaza okunomthelela ophansi ukuvimbela ukukhathazeka ngokweqile.
• Gwema ukungena kumodi yokuqina okukhulu ngenkathi ululama (akukho ngaphezu kwamaphesenti angama-60 wesilinganiso senhliziyo yakho esiphezulu). Ukuhlala ngezansi kwale ndawo kuzosiza ukuvimbela ukukhathala.
• Gcina konke ukunyakaza kwakho kuketshezi futhi ukhawulele ububanzi bokunyakaza kokuvivinya okuthile noma kunini lapho kubangela khona ubuhlungu.
• Gcina amarekhodi okuthi inqubo ethile yokuzivocavoca noma umsebenzi okwenza uzizwe kanjani izinsuku ezifika kwezimbili kuya kwezintathu ngemuva kwalokho ukubona ukuthi inkambiso iyaqhubeka yini futhi iphilile ezingeni lakho lamanje lobuhlungu.

Okubaluleke kakhulu, uWickremasinghe uthi thola izivivinyo ozithandayo, ezingakucindezeli, nokuthi ulangazelela ukukwenza izinsuku eziningi. Ngoba uma kukhulunywa ngokuphulukiswa nokuzizwa ungcono, ukungaguquguquki kubalulekile.

USara Lindberg, BS, MEd, ungumbhali wezempilo nokuzimela ozimele. Uneziqu ze-bachelor kwi-Exercise science kanye ne-master's in counselling. 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.