Icho chimiro chepanyama - kana iwe unonzwa uine usimbe, usingafungi uye uchinetseka, kumuka uye kuita chimwe chiito chinokonzera kuchinja mumuviri wako kunowedzera simba rako. Kuita muviri kunoburitsawo endorphins muuropi, uye endorphins vanouraya zvikuru vanouraya. Saka apo vanhu vanoti avo vedu vane fibromyalgia uye vasina kukanganisa syndrome vachanzwa zviri nani kana tine "kuwedzera kurovedza muviri," kune chimwe chinhu kwavari, chakanaka?
Chaizvoizvo, kwete. Muzvakanaka, vanhu vane utano, hungu-kuedza kunoumba simba. Dambudziko nderokuti, isu hatisi vakanaka uye vane utano.
Kudzidzira muviri inorema, pasinei nokuti une fibromyalgia kana chirwere chisingaperi chinopera simba . Zvisinei, hazvisi izvozvi kumapoka maviri, saka ngatitarisei ivo vari voga.
Fibromyalgia & 'Kuwedzera Kudzidzira'
Iyi nhema inowanikwa neongororo dzakawanda dzinoratidza kuti kurovedza muviri kunoderedza marwadzo edu uye zvinotipa simba rakawanda. Vanachiremba vanocherechedza mazita ezvidzidzo izvi uye vanoudza fibromite inotevera inofamba nepamukova kuenda kumitambo. Zvavanoshaya ndezvokuti kukosha uye rudzi rwemashandiro atinofanira kuita ndehunobva kune izvo vanhu vazhinji vangatofunga nezvekuita basa.
Kana tikashanda nesimba kusvikira pakuguma, tinenge tichizoita kuti tive nechirwere chakakura chinotipa isu panhovo kwemazuva kana masvondo. Isu tose tine utano hwakasiyana hwakasiyana siyana kuitira kuti zviyero zvakakwana zvekushingaira zvatinogona kuita zvakasiyana-siyana, asi kazhinji kutaura, tinofanira kuedza kushingaira kwemaminitsi mashomanana nguva dzose.
Kune hutano hwakakwana hwehutachiona uye hupupuriro hwehutachiona hunotsigira kuti kurovedza muviri nguva dzose , kunoitwa nekunyanyisa kwekuenzanisa, kunotibatsira. Izvozvo zvinoreva, kwatiri, chirongwa chekubata muviri chinogona kuva nemaminetsi maviri ega yoga nyoro pamusi. Kana iwe uri mamiriro akanaka, zvichida iwe unogona kubata kufamba kwemaminitsi gumi kana makumi maviri emaminetsi ekudzidzira mumvura kuti utange.
Ndinozviona ndiri mumwero wakaenzana wakanaka kune mumwe munhu ane fibromyalgia - Ndinogona kuenda kunotengesa mabhizimisi , kuchenesa kicheni uye ndoita michina yakawanda yekushambidza nezuva rimwechete (nguva yakawanda, chero zvakadaro.) Ndinogonawo kusvika mumakore 30- miitiro yegaga yega yoga pasina kuzvipedza kunze kana kuva nemigumisiro yakaipa. Handikwanise kuzviita gore rakapfuura, kunyange zvakadaro, uye dai ndaizoedza, ndingadai ndakaparara shure. Makore maviri akapfuura, ndingadai ndakaparadza maminitsi gumi mukati; uye makore matatu apfuura, kungopinda mukutanga pose kwaigona kundiita mumazuva akaipa. Kunyange zvazvo ini ndisinganyanyi kushandiswa nezvekurovedza muviri, ndakashanda zvakaoma kuti ndiite zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera basa rangu.
Izvozvo zvishoma nezvishoma, zvakasimba zvinoenderana nezvatinoda. Kana zvose zvaunogona kuita maminitsi maviri, edza kuva wakafanana nemaminetsi ako maviri. Pakupedzisira, iwe uchakwanisa kubata 4. Chinokosha hachisi kuzviisa kure zvakanyanya kwazvo, uye kutarisira zvipingamupinyi munzira.
Kuramba Kwakapera Syndrome & 'Kuwedzera Kudzidzira'
Chiratidzo chinokosha chekusingaperi kuneta chirwere chinonzi post-exertional malaise . Inguva yekunyanyisa, kazhinji inoparadza zviratidzo zvinotevera chero rudzi rwemhando yekurovedza muviri kana kushanda uye runoguma kwezuva kana kupfuura (kazhinji kupfuura.) Kutsvakurudza zvechokwadi kunoratidza kusagadzikana muropa rezvematongerwo evanhu vane chirwere chisingaperi chine simba shure kwekushanda, uye izvo zvisingaiti inogona kunyatsopa hutachiona hwekutsvaga kwenguva refu kwenguva iyi.
Zvimwe zvekutsvaga tsvakurudzo zvinoratidzawo kusagadzikana kwepfungwa maitiro panguva yekurovedza muviri, izvo zvinogona kureva kuti kurovedza muviri kunokanganisa utano hwako.
Kwemakore, vamwe vanoramba vasina kunetseka nehutano vanachiremba uye vanotsvakurudza vakawana kurapwa kunonzi graded exercise therapy (GET). Zvinokakavara kutaura zvishoma, uye apo dzimwe dzidzo dzakaratidza kuti dzinogona kubatsira vamwe vanhu, nzira dzinoshandiswa kusvika pamhedziso iyoyo dzinowanzomiswa mubvunzo. Kutarisa pamusoro pekutsvakurudza kuripo, zvinoratidzika kwandiri kuti GET inongorumbidzwa chete nokuti inonyanya kubudirira kupfuura mishonga yakawanda yakadzidzwa-uye haisi kureva zvakawanda.
Zvisinei, inobatsira vamwe vanhu, sezvinopupurirwa nemashoko ari pasi apa kubva kuna Dr. Donnica Moore, nyanzvi inoremekedzwa yakangopinda kushanda ne Whittemore Peterson Institute.
Saka izvi zvose zvinorevei nezvekurovedza muviri uye kusingaperi kuneta kwechirwere? Zvinonyatsotarisirwa. Zviri pachena kuti kuderedzwa kwekudzivirira kwakadzikira, asi iwe ndiwe chete unogona kugona chaicho chinogona kuitwa nemuviri wako. Izvo zvose zvinoenderana nehutano hwako hwemazuva ano nekuoma kwehutano hwako. Isu tose tinoziva kuti kuva nharaunda kunowedzera musumbu aches nemarwadzo, saka paunenge uchida iwe unogona kudzidza zvimwe zvishoma zvaunogona kuita uchiri pamubhedha. Nemhaka yehuchapupu hunoratidza kusaipa kwemwoyo, iwe unofanirwa kutaura nachiremba wako pamusoro pekuedza mwoyo wako kuti uite basa rakanaka rakanaka - heino chibatanidziro chekuongorora iwe unogona kuratidza chiremba wako, uye vane ruzivo rwekuongorora: Cardiac Inobatanidzwa muHurwere Hwakasimba Hwakasimba.
Ko Kana Iwe Uine Zvose?
Kana iwe uine chirwere chese fibromyalgia uye chisingaperi chine utachiona hwehutano, uri mumamiriro ezvinhu akaoma zvikuru - rudzi rwakanaka rwekuita muviri rinogona kubvisa zvimwe zviratidzo apo zvichikuvadza vamwe. Zvakare, ndimi moga unogona kuverenga mukana wakakodzera wokuzviitira iwe pachako.
Nhema Inoramba Ichiripo
Iko kushandiswa kwenhema ndeyeyo isingakwanisi kuenda - yakanyatsosimbiswa zvakasimba mukurapa kwezvokurapa, uye zvakaguma zvevanhu vasina kudzidza. Zvatinoda kuita ndezvizviziva miviri yedu, edza kudzidzisa avo vanogamuchira, uye vasingateereri avo vasina. Hatisi kuita chero chinhu chakanaka kune ani zvake kuburikidza nokuzviedza isu nekukwira mumubhedha kwevhiki.
Sources:
Clinical Rehabilitation. 2008 May; 22 (5): 426-35. Unogona kudzidzira mirefu kudzivirira post-exertional malaise mukusingaperi kuneta kwechirwere here? Chirwere chisina kudzora chechipatara.
Maitiro ehupenyu. 2007 Dec 5; 92 (5): 963-8. Epub 2007 Jul 25. A real-time assessment of the effect of exercise in chronic fatigue syndrome.
MuVivo. 2004 Jul-Aug; 18 (4): 417-24. Kuwanda kwechimiro chisina kuchena mukati mokumhanya kwemazamu mumoyo unoita kuti kuwedzere kusapera kwe Epstein-barr Virus uye / kana cytomegalovirus kune varwere vane chirwere chisingaperi chine simba.
Mufananidzo © Michael Greenberg / Getty Images