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Post-Exertional Malaise (Chikamu 3 che3)Post-exertional malaise (PEM) chiratidzo chinokosha chekusingaperi kuneta ( syndrome) ( ME / CFS ) inokonzera spike muzviratidzo uye simba guru rinoparara shure kweizvi, kune vamwe vanhu, zvingava zvishoma kudzvinyirira.
Kunyangwe zvazvo PEM ichi chimwe chezviratidzo zvinopisa simba zve ME / CFS, hatisati tine mishonga yekurapa. Zvisinei, iwe unogona kukwanisa kuitora uye kuichengeta nenzira dzakasiyana-siyana.
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Nutritional SupplementsIsu hatina tsvakurudzo yakawanda kwazvo pamusoro pezvinyorwa zvePEM, asi vamwe vanachiremba vanopa mazano zvichienderana nemabasa anozivikanwa ezvokuwedzera, kusagadzikana kunobatanidza nePEM, uye anecdotal mashoko kubva kuvarwere.
Zvimwe zvinowanikwa dzimwe nguva zvinosanganiswa zvinosanganisira:
- magnesium malate
- coQ10
- acetyl-l-carnitine
- creatine
- folic acid
- vitamini C
- vitamini E
- alpha-lipoic acid
- vitamini B1
- vitamini B2
- vitamini B6
- biotin
Zvigadzirwa hazvibvumirwi kushanda, zvakadaro. Uyezve, unofanirwa kuziva nezvemigumisiro yechirwere uye unogona kushamwaridzana kusina kunaka kwavanouya nawo. Zvakakosha kutaurira chiremba wako uye wemhizha nezvezvinhu zvose zvinowedzera.
Zvinogona kuva pfungwa yakaipa kutanga kutora boka rezvidimbu panguva imwe chete. Kuti uwane mamwe mashoko pamusoro pazvo, ona:
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Pacing & Lifestyle ChangesKutarisira PEM kunowanzodikanwa kuchinja nzira yaunoita nayo zvinhu. Vamwe vanhu vanodana izvi "kurarama mukati memhepo inoputika." Tsanangudzo yakakurumbira zvikuru munharaunda yevarwere ndeye nyanzvi inonzi Spoon Theory, naChris Miserandino.
Zvinonyanya kukosha, unofanirwa kuisa pasi purogiramu yako yebasa kumari iyo muviri wako unogona kutora. Izvozvo zvinogona kureva kuita zvibayiro zvakawanda uye kuratidza hupenyu hwako kusvika pane zvisingabatsiri. Izvi zvinowanzosanganisira zvisarudzo zvinoshamisa zvakaoma, asi zvinogona kuita kusiyana kukuru muhupenyu hwako.
Chibvumirano chekubvumirana kwegore ra2012 pamusoro pekufamba kweMe / CFS kwakaratidza kuti kufamba kwepakati kwaive kwakarongedzwa nevarwere seimwe yenzira dzakanakisisa dzekurapa.
Kuti ubatsire kuita izvi kuchinja nekudzidza maitiro ekugadzirira kushandisa nguva yako yakawanda, ona:
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Kunyanya KushungurudzikaME / CFS inofungidzirwa kuti yakaipisisa nekudzvinyirira, icho chinhu chaunogona kunge wakadzidza iwe pachako. Zvinonzwisisika, saka, kuti kushungurudzika kunogona kukubatsira iwe kutarisira zviratidzo zvikuru, kusanganisira PEM.
Zvakakosha kunzwisisa kuti kushamwaridzana kunetseka hakurevi kuti ME / CFS chirwere chepfungwa. Kushungurudzika kune zvakawanda zvinokonzera muviri uye zvinokonzera. Imwe yakagamuchirwa zvakanyanya kubva kune ME / CFS vatsvakurudzi inodzvinyirira hormone cortisol.
Mune chidzidzo che2014 pamusoro pekushungurudzika uye PEM, vatsvakurudzi vakagumisa kuti kushungurudzika kwepfungwa kwakanga kusina kujeka paPEM. Chaizvoizvo, avo vane hutano hwakanaka hwekutambudzika vaive nepamusoro pezuva cortisol, uye iyo cortisol yaive yakabatana nePEM shoma.
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Kudzidzira muviri: The Controversial ApproachIye zvino tauya kune dzimwe nguva nharo huru yekutarisira ME / CFS. Iwe unenge uchida kubvunza, "Ko kubhabhatidza kunobatsira sei kana chiri chikonzero chechinetso pakutanga?"
Nyanzvi nyanzvi dzinobvumirana kuti vanhu vane ME / CFS vanoda kuwana mamwe maitiro. Mushure mezvose, musero inrophy uye kusakwanisa kungoita kuti iwe usakwanise kuita basa, pavanowedzera dzimwe zviratidzo pamwe nehuwandu hwehumwe zvirwere.
Zvisinei, haugoni kurapa maitiro ekurapa sevamwe vanhu. Iwe unofanirwa kuziva miganhu yako uye unamatira kwavari zvakasimba.
Vamwe vanhu vanoenda kuchipatara, asi nemigumisiro yakavhenganiswa. Zvakakosha kuti mushandi wako anonyatsozivikanwa nemiganhu inobatwa nechirwere kuitira kuti irege kukukurira kure uye kukuita kuti uwedze.
Chikamu chenharaunda yezvechiremba inokurudzira kurapwa kunonzi Graduated Exercise Therapy (GET) semushonga wekutanga-line we ME / CFS. Vanotaura nezvekutsvakurudza kunoratidza kuti zvinobatsira. Kune rumwe rutivi rwemupopotedzero mukuru, zvakadaro, kutsvakurudza kunoratidza kuti GET inowanzokuvadza vanhu vane ME / CFS.
Zvakadini kuti vangave nekusawirirana kwakadaro kwakadaro? Iko kunobva pakusiyana kwepfungwa maererano neicho chaihwo chechirwere. Iwe unogona kudzidza zvakawanda nezveizvi apa:
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General TreatmentsZvinogoneka kuti ME / CFS mishonga isina kurongwa zvakananga kuPEM inogona kubatsira nechiratidzo ichi kuburikidza nekuderedza kusakwana kwechirwere chako. Iwe une zvakawanda zvokurapa maitiro ekuongorora, nekubatsirwa nachiremba wako.
Zvakare, iva nechokwadi chekutaurirana nezvemishonga yako nachiremba wako kuti uone kuti zvisarudzo zvako zvakachengeteka uye zvinogona kuva zvakakosha. Iwe unenge uchida kutsvaga kusanganisa kwakasiyana-siyana kwemishonga uye mazano ekutarisa akafananidzwa nezviratidzo zvako uye mamiriro acho ezvinhu.
Ona Zvikamu 1 & 2 zvekutevedzana:
Sources:
Gladwell PW, uye al. Kuremara uye kugadziriswa. 2014; 36 (5): 387-94. Kushandisa kwekutsvaga kwekutsvaga kuongororwa maitiro akanaka uye akaipa ekugadziriswa kwevanhu vane CFS / ME.
Klasnja A, et al. Nyaya yemishonga yemitambo uye muviri wakakwana. 2014 Apr; 54 (2): 210-5. Kushandiswa kwemaitiro ekurovedza maitiro ekunyanya kuzvidya mwoyo uye mararamiro ane chokuita nehutano muhupenyu husingaperi hwekuneta.
Twisk FM, Maes M. Neuro endocrinology tsamba. 2009; 30 (3): 284-99. Kuongororwa kwekufunga kwehutano hwehutano hwechipatara (CBT) uye maitiro ekuchengetedza maitiro (GET) mu myalgic encephalomyelitis (ME) / chronic tired fatigue syndrome (CFS): CBT / GET haina kungobatsira chete uye kwete uchapupu hunobva, asiwo inogona kukuvadza varwere vakawanda ne ME / CFS.
Wakachena PD, et al. Psychological medicine. 2013 Oct; 43 (10): 2227-35. Kudzorera kubva kune chirwere chisingaperi chinopera simba shure kwemishonga inopiwa muPACE kutongwa.