Muma1970, multiple sclerosis (MS) yaiva chirwere chakasiyana zvikuru kupfuura nhasi. Kare kumashure, chiyero chenguva kubva pakuongororwa kusvika pakufa chaive makore manomwe. Nhasi, chimiro ichocho chinomira pamakore anenge 30 tichionga zvikuru muchikamu chekuiswa kwezvirwere-kuchinja zvinodhaka muna 1993.
Izvi zvinorevei kuti kubva pamusana wezera rekuongororwa kusvika kuvhareji yemakore ekufa, tarisiro yehupenyu yevanhu vanogara neMS nhasi iri makore makumi mapfumbamwe nemasere akafananidza makore 83 kune avo vari vanhu vakawanda.
Izvi zvinoreva here kuti iwe unofanirwa kurasikirwa nemakore manomwe aya kana kuti iwe unogona kukanganwa nezvekupfura kwema 80s kana 90s?
Kana. Ichokwadi chisinganzwisisiki ndechekuti iwe unotonga zvakawanda zvezvinhu zvinobatanidzwa kune utano hwakanaka uye hupenyu hurefu. Saka panzvimbo yekuzvipira kumutemo wezvikamu, iwe unogona kudarika mazana nekubhadhara zvakanyanya kwete kwete utano hwako chete (kusanganisira mwoyo wako, mapapu, uye uropi), asi hukama hwako hwehupenyu pamwe chete.
Pano pane zvigadziri zvishanu zvinogona kubatsira:
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Funga Zvakanaka NekukweguraTanga nekukanganwa zvinyorwa. Pane kungotsvakurudza kwakawanda ikoko kunoratidza kuti nzira yatinoona nayo kukwegura inogona kuchinja hutano hwedu kwete kwete chete asi huri nani.
Chidzidzo che2012 chakabudiswa mu Journal of the American Medical Association chakawana kuti vakuru vakwegura vaibata "mazera emakore" (sezera, iyo yezera inounza uchenjeri uye kuzviziva pane kurwara nekuremara) kwaive nehupamhi hwekushanda uye yakawanda kukwanisa kudzoka kubva pakugumburwa kwepanyama.
Chinhu chekutanga chekuita ndechokudzivisa kunamatira pane pfungwa yokuti MS "chirwere chinopfuurira". Mukuguma, chirwere hachisi chokudzivirirwa kana iwe ukatora humwe hunobudirira kune hutano hwako huchifambira mberi.
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Idya MuraravhaKudya hutano ndiyo nzira yekutanga uye inonyanya kukosha yekutora hutano hwehutano hwako kana uri kurarama neMS.
Nzira iri nyore yekuita izvi ndeyoku "kudya murarairi." Izvi zvinoreva kupedza mivara yakawanda yezvibereko nemiriwo sechikamu chekudya kwakakwana. Funga majikiji ane oatmeal kwekudya kwekudya kwemafuro, guru rakakura saladhi nehuku yakakangwa pamasikati, uye yakakangwa nemidziyo nehove yekudya.
Funga nezvezvokudya ne-anti-inflammatory properties. Kubva pamaonero ekudya , izvi zvinoreva:
- Zvitatu kusvika kuchina servings zvezvibereko zuva nezuva uye mana kusvika ku5 kushandiswa kwemiriwo zuva rega rega
- Kusarudza nyemba, marumusi uye mbeu yose kuderedza shuga dzeropa
- Kusarudza Omega-3 fatty acids namafuta monounsaturated pamusoro pezvakazara uye (denga rekudzivisa) kutora mafuta
- Kuderedza mafuta kubva pamafuta emhuka
- Kudzvora shuga uye yakanatswa hupfu hunogona kukonzera shuga yeropa
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Simuka uye Tanga Kutanga KufambaKudzidzira muviri kunonyanya kuronga hurongwa hupi hwakwegura hwekukwegura. Iwe haugoni kufunga kuti kudya kwacho ndoga kunotarisira zvose, kunyanya maererano ne MS inofunganya.
Izvi hazvirevi kutora chirongwa chekuoma muviri. Pane kudaro, ona nzira dzekudzidzira uye kuvandudza hutano hwehutano husina kupisa uye huchikonzera migumisiro ye MS-yakasangana kusatsungirira kwekupisa .
Tarisa pakudzika kwako kuenzanisa uye kushanduka, sezvakaita yoga, tai chi , kana rubber band kudzivisa kudzidziswa. Wedzerai cardio yako fitness nebhasikoro kana kufamba (pane kungomhanya marathon) kana kushambira (pane kurova kirasi yeZumba).
Mune mamwe mazwi, ita zvisarudzo zvakakodzera zvezera rako uye utano hwehutano. Taura nachiremba wako usati watanga chirongwa chipi nechipi chekuita basa uye funga kushanda neprogram yakadzidziswa chirwere chekuita kuti uve nechokwadi chekuti iwe unosangana nezvinangwa zvepurogiramu yako.
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Chengetedza Ubongo Hwako SharpKunyange zvazvo uropi haisi tsvina, inofanana neyeye. Ichokwadi, kutsvakurudza kunoratidza kuti "kurovedza" uropi hwako semasumbu inogona kunyatsovandudza mamwe maitiro ekugunun'una sekushanda kwekuyeuka, unyanzvi hwemasvomhu, kana kuti kutaura kwemazwi.
Vanhu vane MS vangave vari pangozi yekurasikirwa kwepfungwa kunopiwa kuti zvose chirwere nekukwegura zvinogona kuita kuti kuderera kuwedzere. Nokutora chimiro chekuita uye kuchengetedza pfungwa dzako "kukodzera," unogona kukunda dzakawanda zvezvinetso izvi uye kunyange kugadzirisa mamwe mabasa.
Hakuna imwe, nzira imwe chete yekuita izvi. Ichokwadi chaizvo pamusoro pekusarudza. Iwe unotarisa terevhizheni uye rega uropi hwako huve mubhedha, kana kutora bhuku uye uverenge? Iwe unorega uropi hwako huve husimbe nekusvika pakakendeni, kana iwe unozvipikisa iwe pachako nekuedza zvishomanana masayendisiti here?
Ipa uropi hwako hwekuita basa zuva nezuva kuti uchengetedze chiyeuchidzo uye kuwedzera. Edza kuita puzzles, kutamba mitambo yekumurangarira, kana kunyora mukirasi yevadzidzisi yevanhu vakuru pasina chimwe chinangwa kunze kwekuziva uye pfungwa yekuzadzika kwako pachako.
Kana ukanyanya kushandisa uropi hwako, huchava hwakasimba.
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Wana Zvakawanda Zvokuzorora uye RelaxationKusagadziriswa kushushikana kwakaipa kune munhu wese. Inokukura simba, inokanganisa kurara kwako, uye inotora huwandu hukuru hwehutano hwako uye hutano hwakanaka. Kune vanhu vanogara neMS, kushushikana kunogona kukanganisa zvakanyanya sezvazvinogonawo kuita kuti MS zvakare adzoke. Izvi hazvirevi chete kuwedzera kwezviratidzo, zvinosanganiswa nekufamba kwenguva kwenguva refu kwechirwere.
Kana iwe uchirarama mararamiro anorwadza, iwe unofanirwa kutora chikamu chekushingaira pakuwana nzira dzekudzikisa dambudziko iroro. Zvinogona kureva kudzidza kufungisisa (kunyange nyore, tsika dzemazuva ose dzakadai sa pranayama kufema) kana kuwana dzimwe nzira dzekuzorora dzaunokwanisa kuita muhupenyu hwezuva nezuva.
Iwe unogona kuwedzera kusimbisa tsika iyi nekusika tsika dzakasimba dzekurara . Kuneta ndedambudziko guru kune vanhu vane MS, mamiriro ezvinhu anogona kuomeswa nezvinhu zvakadai seancturia (zvinodiwa kuti urinate usiku) uye pakati-in-usiku-mushure masaisai.
Kusuruvara uye mamwe matambudziko ekurara hausi zvinhu zvaunofanira kungoita nazvo. Kurara kusara , kushushikana, uye MS zvose zvinopesana. Kuti uone kuti zviri nani, utano hurefu kwenguva refu, unoda kushingaira kugadzirisa chero dambudziko rekurara iwe unogona kuva nawo nechiremba wako.
Usaenda uri woga kana kuvimba nepamusoro pe-the-counter kurara mapiritsi. Wana rubatsiro nhasi.
> Sources:
> Marrie, R .; Elliott, L .; Marriott, J. et al. "Migumisiro yekuvhiringidza kwekufa mune multiple multiple sclerosis." Neurology. 2015: 85 (3): 240-247.
> Goodin, D .; Redder, A .; Cutter, G. et al. "Kuponeswa muSMS: Kuongororwa kwemakwikwi asinganzwisisiki makore makumi matatu mushure mokutanga kwechirongwa cheFNB-1b." Neurology. 2012; 78 (17): 1315-22.