Kunzwa Zvakanaka Kupikisana Nekunzwa Zvakaipisisa
Paunenge uine fibromyalgia (FMS) kana chirwere chisingaperi chine utachiona (CFS kana ME / CFS ), zvinowanzoonekwa nevanhu vane chinangwa chakanaka kuti vataure zvinhu zvakadai, "Kana iwe ukangoita zvakawanda, iwe unonzwa uchinaka."
Kutsvakurudza kunotaura kumabatsiro ekugadzirisa maitiro ekutarisa zviratidzo zvedu, kunyanya muFMS, saka chiremba wenyu anogona kukumanikidza kuti ave anoshanda, zvakare.
Asi paunenge uchiita maitiro, iwe ungaguma uine chiratidzo chekutsvaira chinogara kwemazuva.
Saka ndezvipi: ikokurovedza kunobatsira isu kana kutikuvadza?
Kudzidzira: Kubatsira kana Kukuvadza?
Pakati pese, tinoziva kuti muviri wemunhu unobatsira kubva mukurovedza muviri. Kunoita kuti mwoyo yedu ive noutano, inobatsira kudzora shuga yeropa, inopisa mafuta akawanda, zvakadaro. Tinozivawo kuti kune vanhu vane FMS naM ME / CFS, zvinokonzera matambudziko chaiwo.
Hapana mhinduro yakanyatsoziva kana basa rinokubatsira kana kukukuvadza iwe. Zvadaro mhinduro inogona, zvechokwadi, kuva zvose, zvichienderana nezvamunoita kushanda. Iwe une zvinhu zvakati wandei zvokufunga nezvazvo usati wapinda mukati maro.
Edza kusatenga mune imwe nguva pfungwa yekurovedza muviri. Ndiyo munhu asingazivikanwi ane FMS kana ME / CFS anogona kuenda kumitambo uye kuisa mubasa rakaoma. Vazhinji vedu tiri nani pane kufunga nezvekuita zvekuita nemaitiro maererano nechinangwa chekuzvipira chinangwa chekuwedzera huwandu hwedu hwehutano.
Chinhu chimwe chakanaka kwatiri ndeyekuti kurovedza muviri kunofanira kunge kwakanyanyisa uye kugara mukati mako. Kusarudza kuti zvinhu izvozvi zvinorevei kune iwe zvingasava nyore, asi ndiyo danho rokutanga pakuwedzera basa rako / basa rako.
Zvakakoshawo kuti uwedzere urefu uye simba rekuita kwako zvishoma nezvishoma.
Kutanga, tarisa hutano hwako. Zvinorevei kuti kurovedza muviri zvine mwero kwakasiyana kwatiri tose. Mumwe munhu ari muchimiro chakanaka uye asina kurwara kwemazuva akawanda anogona kukwanisa kutsungirira maminitsi makumi matatu pamutsetse. Avo vanorwara pakati pedu vangave vasingakwanisi kuregerera kupfuura zvishoma zvishoma zvichinyarara pavanenge vavete pamubhedha.
Chechipiri, iwe unofanirwa kuve wakanyatsonzwisisa nezvekuita kwako kushivirira. Kanda pfungwa "kwete kurwadziwa, kwete pfuma" kunze kwehwindo! Vimba nemuviri wako paunokupa zviratidzo kuti inguva yekumira. Uyewo, ona kuti unonzwa sei mushure mekunge. Wakave wakanyura-mhanya mune zviratidzo pazuva kana maviri mushure mekuita muviri? Kana zvakadaro, iwe unogona kunge uchida kudzokera shure.
Kazhinji, zvakanakisa kutanga nekutengesa zvishoma uye kushanda kusvika kumwero wakakodzera iwe. Kana iwe hausi kushanda zvachose, somuenzaniso, unogona kuedza kuedza maitiro maviri egaga aunogona kuita kana wakagara kana akarara pasi. Kana wakaziva iwe unogona kubvumira izvozvo, iwe unogona kuwedzera imwe pose kana sechikamu chechipiri panguva yakasiyana yezuva.
Fibromyalgia vs. Chronic Fatigue Syndrome
Chiitiko chekushandisa maitiro chakasiyana zvichienderana neiipi yemamiriro ezvinhu aya. Zvose izvi zvinosanganisira kusagadzikana, asi chiratidzo chakananga che ME / CFS ndeche post-exertional malaise (PEM) . Izvozvo zvinoreva kuti pane zvakakosha-kutendeuka kwezviratidzo, kunyanya zviratidzo-firi-zvakafanana, kutevera maitiro. Uye, zvakakosha, pane kukundikana kwekudzokorora muviri kubudirira zuva rakatevera.
Mune kumwe kuongorora kweCanada, vanhu vane ME / CFS uye boka rekuchengetedza utano vakafamba bhasikoro rekuvhiya rimwe zuva, ndokudzoka zuva rakatevera kuti vaone kana vangadzokorora basa ravo.
Vanhu vane utano vaigona, apo avo vane ME / CFS vakanga vasingakwanisi kusvika pedyo vasati vapera. Chidzidzo chacho chakaratidza kuti chaiyo nguva yekupora yaiva maawa 24-36.
Zvichakadaro, muFMS, kurovedza muviri kunogona kutungamirira kukuwedzera kwezviratidzo, asi hatina kuona kusakundikana kwakadaro kudzokorora kushanda. Isuwo tine chikwata chinokura chekutsvakurudza chinoratidza kuti nguva dzose yekurovedza muviri kunobatsira kudzora zviratidzo.
Saka nepo zvakakosha kuchenjerera pasinei nokuti chii, avo vane ME / CFS vangada kuva vakangwarira zvakare kana zvichiuya kutanga kana kuwedzera kuedza.
Kukanganisa kweKutsvakurudza
Pane chikonzero chakanaka vanachiremba vanotiudza kuti kurovedza muviri kunokosha: kuwanda kwekutsvakurudza kunoratidza kuti inogona kubatsira.
Kutaura zvazviri, kuongorora kwe 2016 kwekurapa fibromyalgia yakataura kuti kurovedza kwaive kwakangoita kurapwa kwakange kune uchapupu hwakasimba hwokushanda. Imwe inoshevedza maitiro ekurapa kwekutanga.
Zvisinei, kutsvakurudza ikoko kunogona kuva nezvikanganiso kana kukanganisa.
Muna ME / CFS, zvakaoma kuziva kuti muviri wekutsvakurudza unoti chii. Tsanangudzo dzakawanda dzemamiriro aya dziri kushandiswa, uye mamwe tsanangudzo anoratidza mhinduro dzakasiyana kupfuura dzevamwe. Kutaura zvazviri, kutsvakurudza kushandura imwe tsanangudzo kunoratidza kuti rudzi rwekupindira kunonzi graded exercise therapy nderokuchengetedza uye kwakagadzirisa kurapa, asi imwe inoratidza kuti inokuvadza.
Pamusoro pemamiriro ezvinhu, kutsvakurudza kwekunyora kunogona kuva dambudziko kune zvikonzero zvishoma:
- Vagari vemunharaunda vanofanira kuve nekwanisi yemhando uye simba rekuita basa rinobatanidzwa. Izvozvo zvinoreva kuti anorwara pakati pedu haana kubatanidzwa.
- Kutsvakurudza kunotsigira kune vanozvipira, uye avo vane shungu dzakasimba mukushingaira vangave vashoma kuti vazvipire kune avo vanovabvumira zviri nani.
- Vanhu vane mhirizhonga mamiriro ezvinhu anokwanisa kupedza matanho ari kubviswa, zvichireva kuti hapana chekudzidzira kunoitwa kune yechipiri fibromyalgia iyo inokonzerwa nemamwe mamiriro ezvinhu anorwadza kana anonetsa.
- Mamwe mapoka mashoma angave asingaratidziki kana asina pasi-anomiririrwa nekuda kwezvinhu zvinotevera. Vatsvakurudzi vakawanda vanofunga kuti zvose zviri zviviri zvinosanganisira mazana mashomanana angada kushandiswa kwakasiyana-siyana.
Zvinetso izvi zvingangosanganiswa pamwe nekusateerera kwakashata kuita zvekurovedza muviri zvinotungamirira vanhu vakawanda kuti vaone kana kutsvakurudza kwakakodzera. Zvechokwadi, tine chikwata chakakura chakakwana choupupuri kuti kutaura kuti kurovedza kunogona kubatsira vamwe vedu. Asi tinogona kuishandisa kune isu tose here? Pamwe, uye zvichida kwete.
Yakakurudzirwa Maitiro
Pane imwe tsvakurudzo yakasimbisa kuti kurovedza muviri kunobatsira vanhu vane FMS, zvidzidzo zvakatanga kutarisa kuti ndeapi maitiro ezvidzidzo zvaive zvakanakisisa, zvichitipa ruzivo rwakasimba pamusoro penzira dzakasiyana.
Kune ME / CFS, zvisinei, tsvakurudzo yakawanda-yakabatanidzwa mune zvekushanda-shanduka yakatarira kumiganhu uye kana kuisa miganhu inobvumira vanhu vane nayo kushandisa. Izvi zvinotiparadzanisa nehuwandu hwemashoko nezvemaitiro chaiwo ezvidzidzo zvinogona kubatsira neM ME / CFS zviratidzo.
Nokuti zviratidzo zvekurwadziwa kweFMS ne ME / CFS zvakafanana, zvakadaro, uye nokuti maitiro anorayirwa kuti FMS ave munyoro, maitiro aya ekufambisa muviri angave nzvimbo yakanaka yekutanga kuvanhu vane ME / CFS.
Kunyanya kunyorovedza basa racho, zviri nani zvingave zviri kwauri. Kazhinji kukurudzirwa maitiro kunosanganisira:
Paunotanga, iva nechokwadi chokuti unamatira kune maitiro / unoita kuti iwe wakarara pasi, ugere, kana uri panzvimbo yakasimba. Vanhu vazhinji vane FMS uye ME / CFS vanowanzoita zvechezzinesi, kunyanya pavakamira.
Zvimwe maitiro ekudzivirira mafaro anosanganisira:
- Bhasikoro
- Kufamba
- Tora aerobics (kana iwe uri muchitarisiko chakanaka)
Yeuka, kiyi ndeyokutanga zvishoma nezvishoma, tarisa zviratidzo zvako zvakanyatsonaka, uye uwane huwandu hwekushingaira kwakakunakira iwe ikozvino. Chengetedza zvinotevera mupfungwa:
- Shingira iwe pachako kuti uende, asi usazvisundira kuti uite zvakawanda kusvikira iwe uchiziva kuti wagadzirira.
- Tarisira zvimwe zvipingamupinyi - iwe uchada kuedza kuwana chimiro chako chazvino chekushivirira.
- Yeuka kuti kushingaira kunouya mumarudzi ose. Usaedza kuita zvekuita pazuva raunenge uri kuenda kugoroka kana kuita chimwe chinhu chakakosha.
- Tora mazuva paunenge uchida, asi usarega! Iko kupiwa kungave kusuruvara kwakanyanya, simba rakawanda uye huri nani hwehupenyu.
Zvakakosha kutaura nachiremba wako usati watanga chero rudzi rwemhando yekuita muviri. Anokwanisa kukupa mazano paanotanga kana kukuendesa kune zvigadzirwa munharaunda yako zvingabatsira.
Sources:
Angel Garcia D, Martinez Nicolas I, Saturno Hernandez PJ. Reumatologia clinica. > 2016 Mar-Apr; 12 (2): 65-71. Kuita zvekupikira kune fibromyalgia: kushandiswa kwehupupuriro-based based recommendations, kurongeka kwakarongeka.
Macfarlane GJ, et al. Annals wezvirwere zverheumatic. > 2016 Jul 4. pii: annrheumdis-2016-209724. EULAR yakadzokororwa mazano kune vatungamiri ve fibromyalgia.
Nijs J, et al. Clinical Rehabilitation. 2008 May; 22 (5): 426-35. Unogona kudzidzira mirefu kudzivirira post-exertional malaise mukusingaperi kuneta kwechirwere here? Chirwere chisina kudzora chechipatara.
Yoshiuchi K, et al. Maitiro ehupenyu. 2007 Dec 5; 92 (5): 963-8. Chiitiko chenguva-chaiyo chechiitiko chekuita muviri muhutano husingaperi.
2008 University of Calgary. Kodzero dzose dzakachengetedzwa. Kutsvakurudza kunotsvaga kuedza kupera kusingaperi.