Waking Up Takaneta
Kurara kusina kunaka kwave kuchingozivikanwa sechimwe chinhu che fibromyalgia , uye ndicho chinogona kubatanidzwa kune zvakawanda zvezviratidzo zvedu. Chimwe chidzidzo chinorondedzera kuti vazhinji vanenge 95 muzana yevanhu vane fibromyalgia vanoratidzira vasingagadziri kurara.
Sangano rinokura rekutsvakurudza riri kutungamirira kunzwisisiro iri nani yekusagutsikana kurara mumamiriro ezvinhu aya, maitiro ayo, maitiro ayo kwatiri, uye kuti ingaderedzwa sei.
Chii Chisingagadziri Kurara?
Usingaregi kurara, unonziwo usingaregi kurara, hausi chinhu chakafanana nekushaya hope (iyo inogonawo kuvapo mu fibromyalgia). Hazvina kusungirirwa kuti zvakaoma kusvika sei kurara kana kuti yakareba sei iwe uchirara.
Pane kudaro, kurara kusingafadzi kunowedzera nezvehutano hwehope dzako. Chiedza, uye kunyange mushure mekurara kwehusiku huse, iwe unomuka uchineta uye sekuti iwe hauna kurara. Zvisinei, kukanganiswa kwekurara kusingabatsiri kunogona kufamba zvakanyanya kudarika kuneta.
Kunyange zvazvo kurara kusingabatsiri uye mamwe matambudziko anokonzerwa nehope kunoonekwa sechiratidzo che fibromyalgia, tsvakurudzo inoratidza kuti yakabatanidzwa nekusawirirana muhupi hwemakemikari uye maitiro ezvirwere mumuviri nenzira yakaoma uye, maererano nekuongorora kwe2012, inogona kushanda se " kukonzera uye mugumisiro we fibromyalgia. "
Migumisiro Yekurara Isingabatsiri
Kutsvakurudza kunobatanidza kurara kwakanaka kwehutano kune zviratidzo zvakawanda zve fibromyalgia, kusanganisira:
- Kuwedzera tsitsi
- Kushayiwa kwehusiku huno kubva mukurwadziwa
- Hapana manzwiro emangwanani ehupenyu hwakanaka
- Kuchenjerera kwepfungwa (fibro fog)
- Kutambura kushanda kwemabasa
- Kusuruvara kwemangwanani
- Kushushikana
- Kuneta
- Psychological distress
Sei Kurara Kusingafadzi muFibromyalgia?
Kusvika ikozvino, hazvinyatsonzwisisi kuti sei kurara kunowanzozorodza kune vanhu vane chirwere ichi.
Tsananguro yakajeka ndeyekuti zvakaoma kurara kana uri kurwadziwa, uye vanhu vazhinji vane fibromyalgia vanorondedzera kurwadziwa kukuru kubva kungovata pasi pamatambudziko avo. Maitiro okuti awedzere kana kuwedzererwa uye kuputika zvakanyanya anogonawo kuita kuti pave nematambudziko ekurara.
Kutsvakurudza kunoratidza kuti kusagadzikana muhurongwa hwehutongi hwemotokari (ANS) hunogona kuita basa rinokosha, zvakare.
IAS inoparadzaniswa kuita zvikamu zviviri - kunzwira tsitsi (kurwa-kana-ndege mode) uye parasympathetic (zororo-uye-digest mode.) Maererano nemamwe mafungiro ekutenda kwe fibromyalgia, hurongwa hwekutambudzika hunoita sehunoti " kudzivirira muviri kuti urege kunonoka uye uchikwanisa kurara.
Iyi nyika yakafanana ne "kurara neziso rimwe rakazaruka," sevabereki vatsva vanoita pavanenge vakangwaririra mwana kuchema kose, kana kuti iwe unogona kuona apo iwe unonyanya kunetseka pamusoro pekurara uye saka simuka uone nguva kakawanda.
A 2009 study (Prados) inoratidzira kuti kuchinja kwemwoyo kunokonzerwa nekugadzirisa, kwakange kusina kukodzera panguva yekurara nevatori vechikamu ne fibromyalgia. Izvi zvinotsigira nheyo yekuwedzera basa rekunzwira tsitsi rinokanganisa kurara.
Nokuti kurwadziwa kunokanganisa kurara uye varombo vanorara kunounza marwadzo, inogona kuva yega-kupfuurira mberi.
Kurapa Usingaregi Kurara
Kutsvakurudza kunoratidza kuti mishonga yakawanda ingakwanisa kuvandudza unhu hwekurara mu fibromyalgia. Izvi zvinosanganisira:
- Lyrica (pregabalin)
- Cymbalta (duloxetine) , Savella (milnacipran) uye dzimwe SNRIs
- Elavil (amitriptyline)
- Xyrem (sodium oxybate)
Lyrica, Cymbalta uye Savella vane FDA-vanobvumirwa nekuda kwechirwere ichi. Elavil inonzi tricyclic inodzvinyirira, uye Xyrem imishonga inonyanyisa kunetseka iyo inonyatsodzorwa.
Vamwe vanhu vane fibromyalgia vanopedzisira kubudirira pamwe nedzimwe mishonga kana kuti pamusoro pe-counter-counter kubatsira pamwe chete.
Kutsvakurudza kunoratidza kuti melatonin supplementation inogona kukurudzira kurara uye kurwadziwa mu fibromyalgia.
Kana urope hwako husingafadzi, unofanirwa kutaura nachiremba wako pamusoro pezvipi zvingave zvakanaka kwauri.
Sources:
Kora DJ. PM & R: iyo magazini yekukuvara, basa, nekuvandudza. 2010 May; 2 (5): 414-30. Mafungiro ekuneta kubva mukudzidza kwekusingaperi kuneta kwechirwere uye mamiriro akafanana.
Hussain SA, et al. Zvinyorwa zvekutsvakurudza kwepineal. 2011 Apr; 50 (3): 267-71. doi: 10.1111 / j.1600-079X.2010.00836.x. Kushandiswa kweAdjuvant ye melatonin pakurapa fibromyalgia.
Moldofsky H, et al. Journal of rheumatology. 2011 Dec; 38 (12): 2653-63. Migumisiro yekurara yakaderera zvikuru chirwere checlobenzaprine pamusoro pezviratidzo uye kurara mupfungwa mune varwere vane fibromyalgia syndrome: inonzi double-blind-randomised placebo-controlled controlled.
Moldofsky H, et al. Nyaya ye rheumatology. 2010 Oct; 37 (10): 2156-66. Migumisiro ye-sodium oxybate pahutano hwekurara uye zviratidzo zvekurara / izvo zvine chokuita naye kune varwere vane fibromyalgia syndrome: inonzi double-blind, randomized, placebo-controlled controlled.
Prados G, Miro E. Revista de neurologia. 2012 Feb 16; 54 (4): 227-40. Abstract referenced, nyaya in Spanish. Fibromyalgia uye kurara: kuongorora.