Zvinogona Kubatsira uye Maitiro Akutanga Namvura Kudzidzira
Paunenge uine fibromyalgia (FMS), kurovedza muviri ibakatwa nekwakapetwa kaviri-zvinogona kuita kuti unzwe zviri nani, asi zvinogona kuita kuti unzwe wakanyanya kuipa.
Izvozvo zvinogoneka sei? Zvose zvine simba uye nguva. Zvose izvi zvinofanirwa kuenzaniswa nemunhu mumwe nomumwe wekurovedza muviri.
Chimiro chekuvhima kwe fibromyalgia icho chave nezvakawanda zvinotarisirwa kushandiswa kwemvura inodziya.
Kuongorora kwakasiyana-siyana kwakaratidza kuti inopa zvakawanda zvakawanda. Vatsvakurudzi vanoti zvinogona kubatsira:
- kunatsiridza chirwere chinosuruvarisa (iyo pfungwa iyo kunzwa kunorwadza)
- kuderedza hove -point countr
- kuderedza marwadzo
- kukurudzira kugona kubata
- kuvandudza masimba ekushanda
- kuvandudza utano hwepfungwa
- kuderedza muviri mafuta
- zvinokuita kuti uone mararamiro ako seasina simba
Zvidzidzo zvakare zvinoratidza kuti vanhu vane FMS vanogona kubvumira kushandura kwemvura inodziya zviri nani kudarika mamwe maitiro ezvidzidzo.
Zvakasimba sei uchapupu?
Ichokwadi, pose paunenge uchitaura nezvekutsvakurudza, unofanirwa kufunga nezvekuvimbika kwezvidzidzo zvacho.
Kubvunzurudzwa kwehuwandu hwehupupuriro hwegore re2014 hwakabudiswa muChorkrane Database yeChechi yeHurongwa hwakagumisa kuti kwaiva nehuwandu hwakanaka kusvika kuhuwandu hwehupupuri hunoratidza kuti kudzidziswa mumvura kunobatsira fibromyalgia. Yakawanawo zvakanyanya-pasi-to-low quality humwe uchapupu hunotsigira kusanganiswa kwemvura uye kushandiswa kwenyika.
Iyi nhamba yehuchapupu haisi iyo isina kujairika pazvinouya kune zvidzidzo zvekusagadzirwa kwemishonga.
Zvisinei, inoratidza kuti zvigumisiro zvako zvingasave zvisingatenderani nekudzidza zvakaitwa.
Iwe unogona kunge uine zvinhu zvinoparadzanisa zvinoita kuti kurapa kwekurovedza muviri kusapindike zvakare, kunyanya kana zvichitaura nezvekubatana kwemamiriro ezvinhu.
- Kana uine chirwere chisingaperi chine utachiona, chinowanzo matiri, chiratidzo chemashure-exertional malaise chingaita kuti iwe usingakwanisi kutsungirira kushingaira uye kutungamirira kukura kwakanyanya muzviratidzo.
- Kana iwe wakanyatsotarisana, iwe unogona kunge uchiita zvishoma kudarika vanhu vari muzvidzidzo.
- Kana iwe uine mamiriro ekuputika anosanganisira kukanganisa pamwe chete, zvakadai seArthritis , ungada chirongwa chakanyatsogadzirirwa iwe uye kwete chete kune vane fibromyalgia vose.
Kunyange zvakadaro, kusagadzikana kwezvakawanikwa zvinowedzera kuvimbika kune muviri wehuchapupu. Iwe unofanirwa kufungisisa zvinobudirira uye kunyatsoteerera uye kurukurirana navo nachiremba wako (s) vasati vasvetuka mukati mekurovedza maitiro emhando ipi zvayo.
General Zvipo zveMvura Kudzidzira
Mvura inoshandiswa mumvura, inowanzo, iri nyore kuita uye inobatsira kudarika basa rimwechete panyika, pamwe chete rinokurumidza kumira mumuviri wako. Iine zvikomborero zvakasiyana kwatiri.
- Hazvina matanho, naizvozvo hazvizogadziri misungo yako nemapoka.
- Izvo zvinotapudza zvinokonzera migumisiro yekubwinya saka kufamba kunotora zvishoma.
- Mvura inopa kupikisa, iyo inokubatsira kuti uwedzere simba nekuvandudza zviri nani.
- Kumanikidza mumvura kunokubatsira kuti udzoke uye unoderedze kurwadziwa.
Nei Tichifanira Kudzidza Mvura?
Iri dziva remvura inotonhorera rakanaka pakurapa nokuti mvura inotonhorera inogona kuita kuti mishonga iwedzere. Inonyanya kukosha muFMS nokuti vanhu vazhinji vane chirwere havakanganisi kutonhora. Iri dziva remvura inotonhorera rinogara rakapoteredza 89.6 degrees Fahrenheit (32 Celsius), iyo ine mitero yakawanda inotonhora kupfuura nzvimbo zhinji dzinopisa.
Kana iwe uchirega kutonhora zvakanaka uye usingafungi kuti mishonga yako inowedzera mumvura yakawanda-inotonhorera, unogona kuedza kushandisa ipapo. Zvisinei, tarisa zviratidzo zvekuti muviri wako uri kuita zvisina kunaka kune utonho, zvose panguva uye shure kwekubasa kwako.
Nzvimbo dzakawanda dzisina mazamu hadzina dzimba dzinopisa. Chiremba wako kana chiremba wepanyama angaziva nezvevamwe vari munharaunda yako, kana iwe unogona kutarisa nemasangano emunzvimbo uye masangano, kusanganisira:
- makoroji nemayunivesiti
- YMCA kana YWCA
- rehabilitation centers
- The Arthritis Foundation
- Easter Seals
- The Salvation Army
- mapoka ekutsigira arthritis kana FMS
Zvizhinji zvezvi nzvimbo izvi zvakaronga makirasi evanhu vane FMS kana nemamiriro ose ezvinhu anogumira kufamba, iwe unogona kudzidza kubva kumudzidzisi anokwanisa.
Kutanga
Tarisa nechiremba wako usati watanga chirwere chemvura kana chero chirongwa chekushandisa .
- Tarisa murairidzi akakodzera kana mushandi.
- Tanga zvishoma nezvishoma, uye zvishoma, zvakadzika-purogiramu uye wobva washanda zvishoma nezvishoma.
- Tanga nemasangano maviri pavhiki, mazuva mazhinji mairi, kuti uone kuti muviri wako unopindura sei.
- Ziva zvikanganiso zvako uye gara mukati mavo. Usanzwa sokuti iwe unofanirwa kuzviita mukirasi yose.
- Usaedza kudzvinyirira kuburikidza nemarwadzo, sezvo zvingangoita kuti uite zvinokuvadza zvakanyanya gare gare.
- Taura nachiremba wako pamusoro pekuita kwenguva yevaya vanouraya kurwadziwa. Kana iwe ukavatora vasati vashandisa, iwe unogona kushayiwa zviratidzo zvemuviri wako zvauri kushanda zvakaoma.
Sources:
Bidonde J, et al. Cochrane database yekuongorora kwakarongeka. 2014 Nha. 28; 10: CD011336. Akatevedza muviri kudzidziswa kwe fibromyalgia.
Latorre PA, et al. Clinical uye test rheumatology. 2013 Nov-Dec; 31 (6 Suppl 79): S72-80. Migumisiro yemapurogiramu makumi maviri nemaviri ekudzidzisa muviri (mumvura uye panyika) pamarwadzo, kushanda nesimba, kuumbwa kwemuviri uye hupenyu hwevakadzi mune fibromyalgia.
Latorre Roman PA, Santos E Camos MA, Garcia-Pinillos F. Mazuva ano rheumatology. 2015 Nov; 25 (6): 943-7. Migumisiro yekudzidzira kushanda pamarwadzo, simba remumbo, uye kuenzanisa kune vakadzi vane fibromyalgia.
Letieri RV, et al. Revista brasileira de reumatologia. 2013 Nov-Dec; 53 (6): 494-500. Njodzi, hupenyu hwehupenyu, maonero ehutano hwehutano uye kuora mwoyo kune varwere vane fibromyalgia, inowanikwa kune hydrokinesiotherapy.
Segura-Jimenez V, et al. International journal yemitambo yemitambo. 2013 Jul; 34 (7): 600-5. Purogiramu yemvura inodziya-based based exercise rinoderedza marwadzo pakarepo muvarume vevakadzi fibromyalgia; kusadzora chechipatara chirongwa.