Apo Mishonga Yako Isingazorori
Iwe pane dzimwe nguva une masumbu anoomesa uye haasunungurwe pasinei nezvaunoita here? Izvozvo zvinonzi musimba, uye vazhinji vane fibromyalgia vane dambudziko iri. Ichokwadi, vamwe vatsvakurudzi vanofunga kuti ndiyo inokonzera marwadzo edu.
Mafasimusi akasiyana nemakumbo emasumbu, ayo mashoma uye kazhinji haana kurwadziwa. Apo misi inoputika, inobata zvakasimba uye inogara nenzira iyo.
Mafasimasi anogona kunetseka kune ani zvake, uye ari kuipa kune avo vane fibromyalgia nekuda kwechiratidzo chinonzi hyperalgesia, iyo ndiyo iyo nzira iyo nzira dzedu dzemagetsi dzinokurudzira zviratidzo zvinorwadza.
Chii Chinokonzera Musikana Wedu Kupera?
Hatina tsvakurudzo yakawanda pamusoro pokuti nei kusvibiswa kwemasisita kuchibatanidzwa mu fibromyalgia. Zvisinei, kunyanya kudzidza kumwechete (Ge) kunoratidza kuti zvitubu zvedu zvinokonzerwa ne myofascial trigger points .
Myofascial trigger points (TrPs) mapoka emhando yezvinyama zvinoumba kana kukuvara kwemaviri (sezvakaita maronda kana dambudziko) usaporesa zvakanaka. Mamiriro ezvinhu anonzi myofascial pain syndrome (MPS) anogona kukura kune mumwe munhu ane maitiro akawanda anogadzirisa. MPS inowanzozara kuvanhu vane fibromyalgia uye vamwe vanachiremba vanotenda kuti ivo vari mamiriro akafanana.
TPs inonzwa semashonga akaoma pasi peganda rako uye kazhinji inenge yakaenzana nekukura kwepencil eraser. Zvinoshungurudza paunosundira pavari. Chinonyanya kukosha ndeyekuti, iyo iyo inokonzera kurwadza kunorwadza, kunorwadza mune imwe nzvimbo yemuviri wako.
Semuenzaniso, TP pamusana unobuda kumativi omutsipa wako unogona kukonzera marwadzo pamusoro pepamusoro wako uye izvo zvinonzwa sekutambura kwechi sinus pasi peziso rako.
Mukuongorora kweG, vatsvakurudzi vakakwanisa kubereka marwadzo e-fibromyalgia muscle-iyo marwadzo anoita seasina kuoma anowira munzvimbo dzisina chinhu chisina kunaka nemaviri-kuburikidza nekushandisa TPs.
Vakagumisa kuti TPs yakakonzera kushungurudzika kwemasisita ayo ainyanya kukonzera kurwadziwa kwe fibromyalgia.
Zvechokwadi, chidzidzo chimwe chete hachigoni kugutsikana. Nhengo dzedu dzemuviri dzinogona kukonzerwa nedzimwe zvinhu, zvakadai semishonga yedu yakawandisa, michina yezvakakwana kana imwe nhamba yezvimwe zvinhu.
Kuchengetedza Musanganiswa Kwemasisita
Tsvina yemasikisi inogona kuva yakaoma kubvisa, saka neropafadzo tine zvakawanda zvatinosarudza.
Zvinhu zvaunogona kuedza kumba zvinosanganisira:
- kupisa, chando, kana kushandura pakati pezviviri
- manzwiro ekurwadza pamasikirwo akadai seAspercreme, Tiger Balm , kana BioFreeze
- kusununguka / kufungisisa
- gentle streching / yoga
- epsom salt baths
- self massage
- zorora
Zvokudya zvinovaka muviri, zvinhu zvakasiyana-siyana zvinotendwa kuti zvibatsire nemarwadzo emisumbu. Kunyange zvazvo kazhinji vasina kudzidza zvakananga nezve fibromyalgia, zvokudya uye zvigadzirwa zvinogona kubatsira zvinosanganisira:
- magnesium uye malic acid (zvakasiyana kana pamwe chete, se magnesium malate)
- potassium-rich foods such as dates , bananas , apricots, cantaloupe, mazambiringa, pea, mbesa, mbatatisi, hove, uye chiropa chechipfuwo
- calcium (nokuti masero anodiwa kaviri kaccium kuzorora musimba sezvavanoita kuti vasimbise imwe)
- vitamini D (iyo inowanzove isina kukwana mu fibromyalgia.)
Vashandi vehutano vanewo zvigadzirwa zvakasiyana-siyana zvekubatsira kusununguka misungo yakaoma, yakadai se:
- trigger-point injections
- acupuncture (iyo ndiyo imwe yemishonga inosarudzwa yeTPP)
- kurapa kurapa, chiropractic uye mamwe mazano ekurapa
- physically therapy
- mishonga inorambidzwa anti-inflammatories uye musikana vanozorodza
Chidzidzo che2002 (Gur) chakaratidza kuti chirwere chemalasi chakashata chinogona kubatsira kuderedza kusvibiswa kwemisumbu, uye kurwadziwa kwavanoita, mu fibromyalgia. Zvimwe zvidzidzo zvinotevera zvekurapa uku zvakave zvakanaka, kunyange zvazvo zvisati zvese zvakatarisa zvakananga pamigumisiro yemasaisai emasumbu.
Lifestyle Changes
Iwe unogonawo kukwanisa kuchinja mararamiro ako kuti ubatsire kuderedza kana kuti kudzivisa kusvibiswa kwemisimba.
Izvi zvinogona kusanganisira:
- kuita kuti basa rako rive rakanyanya ergonomic
- kuvandudza mararamiro ako
- kuchinja kupi kana kuti iwe unogara sei kutarisa TV
- kuwana mutsago unokupa rubatsiro rwakanaka
- kupfeka shangu dzakanaka kana insoles
Inogona kubhadhara kunyatsoongorora miitiro yako uye kuona zvinhu zvaunoita zvinogona kukurisa mishonga yako uye kuita shanduko nyore. Kana uchida rubatsiro kugadzirisa mararamiro ako, ungada kutaura nachiremba wako pamusoro pehutano hwepanyama.
Sources:
Ge HY, et al. Arthritis research & therapy. 2011 Mar 22; 13 (2): R48. Kuberekwa kwehuwandu hwekunetseka kwepamuenzaniso nehutukuro hwekunyora kwekushanda myofascial trigger points muvarwere ve fibromyalgia.
Gur A, et al. Lasers mune sayenzi yezvokurapa. 2002; 17 (1): 57-61. Kubudirira kwemaawa mashoma e-laser therapy mu fibromyalgia: mhando imwe-mapofu, inonzi blindbo-controlled control.
Ruaro JA, et al. Lasers mune sayenzi yezvokurapa. 2014 Nov; 29 (6): 1815-9. Low-level laser therapy kurapa fibromyalgia.
Vayvay ES, et al. Zvinyorwa zvemashure uye musculoskeletal rehabilitation. 2016 Jan 25; 29 (1): 77-83. Kubudirira kweLarer uye kutora marwadzo, maitiro ehutano uye hutano hwehupenyu kune varwere vane fibromyalgia syndrome: A testbo-randomized controlled control clinic.