Chinotsvakurudza Chinotiudza
Kudzidzira muviri ndechimwe chezvinhu zvakashata zvakunofanira kutora kana iwe uine chirwere chisingaperi chine simba ( ME / CFS ). Chiratidzo chekutanga chinonzi post-exertional malaise , icho chisingawanzoitiki uye zvakanyanya kugadzirisa kune zvishoma zvedzidzo. Zviratidzo zvinogona kuva zvakanyanya uye zvinosanganisira kuwedzera kukuru mukutsva, kurwadziwa, kusanganisa kusagadzikana , zviratidzo zvakadai semaguru uye zvimwe.
Kune vamwe vanhu, zvinotora zvishoma zvishoma zvinoshamisa zvekuedza kuita kuti utange-exertional malaise.
Vanhu vanorwara havagoni kugara pamubhedha kwenguva refu. Vamwe vanhu vangave vakakwanisa kufamba zvishoma mabheji. Zvisinei, vamwe vanogona kukwanisa kutsungirira zvakanyanya basa. Zvakakosha kune munhu mumwe nomumwe ane chirwere ichi kuti anzwisise uye anonamatira kumiganhu yavo.
Panguva imwecheteyo, tinoziva kuti kwete kushandisa zvikonzero zvinokonzera matambudziko, kubva kuoma uye kubatana pamwe chete kuwedzera ngozi yekurwadziwa kwemoyo.
Zvakanakira yoga, kazhinji, zvinosanganisira kusunungura misungo, masangano, uye maitiro akabatana, nekuvandudza simba uye kuenzanisa. Asi zvakakwanisa here kuti ini / CFS, ine post-exertional malaise pamwe nezvimwe zviratidzo zvinotambudza zvakadai sechezzinesi uye kurwadziwa kwemisimba? Hatina tsvakurudzo yakawanda pamusoro pega yoga ye ME / CFS, asi izvo zvatinoita zvinoratidza kuti zvinogona kunge zviri - pane dzimwe nguva, uye kana yaitwa neimwe nzira.
Ramba uchifunga kuti kutsvaga kwakanyanya kuderera uye kuti hapana kurapwa kwakakosha kune munhu wose.
Nguva dzose chengeta nachiremba wako kuti uone kuti chero basa rekushanda iwe unoedza rakachengeteka kwauri. Zvakakoshawo kuti iwe uchengetedze zviratidzo zvomuviri wako unokupa uye kuenzanisa nhengo yako yepamusoro zvakakodzera.
Kunyange zvazvo tine tsvakurudzo shomanana, mashoko akanaka ndeokuti inoita seyakatanga kutanga.
Yoga: Kufungisisa kwakanakira ME / CFS
Mune chirongwa chega yoga yega, vanhu vanoita munzvimbo dzakasiyana-siyana: vagere, vakamira, vavete pasi. Zvimwe zvinokonzera kukanganisa kwemiganhu uye simba. Mamwe maitiro e yoga anosanganisira kufamba kwakanyanya uye kupa cardio vascular workout.
Ani zvake anoziva zvizhinji pamusoro peMe / CFS anogona kuona zvinetso zvingangovapo, kunze kwekuti inotora simba:
- Kutsungirira kweOrthostatic (OI), iyo inokonzera dutu kana iwe ukasimuka pakutanga, inogona kuita kuti ive nengozi yekuita izvo zvinonetsa kuenzanisa;
- OI inogonawo kuita kuti ive yakaipa pfungwa yekuenda kubva pakusangana kusvika pakamira panguva yekudzidza;
- Kana chirwere chako chaita kuti kuve nokuderedza, izvo zvinogara zvichiita, zvinogona kuita kuti zvive nyore kuwira pasi pasi uye kudzokerazve zvakare;
- Kuwedzera simba raunopedza nekufamba uye kuchinja nzvimbo pakati pekuita kuti iwe uwedzere kutora post-exertional malaise;
- Mirayiridzo yakaoma inogona kuva yakaoma kutevera nekuda kwekufungisisa kusagadzikana;
- Kuziva kusagadzikana kunogona kuita kuti zvive nyore kurangarira chiitiko kana nzira yakakodzera yekuita pose.
Zvose izvi zvinoreva kuti regimen ye yoga yevanhu vane chirwere ichi inofanira kuenzanirana nemamiriro ezvinhu. Nemhaka yokuti mhaka imwe neimwe ye ME / CFS yakasiyana, ine zviratidzo uye matambudziko zvakasiyana-siyana, zvinoda kuwedzerwa kune mumwe munhu.
Muchidzidzo chiri pasi apa, vatsvakurudzi vakatora zvose izvi.
Kudzidza: Isometric Yoga ye ME / CFS
Mune chidzidzo chakabudiswa muna 2014 (Oka), vatsvakurudzi veJapan vakaratidza kuona kana yoga ingabatsira vanhu vane ME / CFS iyo yakanga isinganzwisisiki kurapwa kwakajairika. Kutanga, vaifanira kugadzira chirongwa che yoga chinoshanda kune mumwe munhu ane chirwere.
Mushure mekutaurirana nevadzidzisi ve yoga, vakagara pane yeometric yoga, iyo inowanikwa munzvimbo yakamira uye inosanganisira kunyanya kushandiswa kwemisungo panguva yekuchengetedza nzvimbo. Vanoti kubatsirwa kweyeriometric yoga ndeyokuti vatori vechikamu vanogona kushandura zvakanyanya zvichienderana nehutano hwavo.
Vatsvakurudzi vaidawo kuronga kuti vabatsire kupikisana nekudzivirirwa nekugadzirisa zviri nyore uye zviri nyore kutevera.
Purogiramu yegaga yakagadzira yaisanganisira matambudziko matanhatu ayo ose akaitwa paakanga agere pachigaro. Varwere vakasangana ne-pa-umwe nemudzidzisi ane ruzivo. Mimhanzi, iyo inowanzoshandiswa mumisangano yegaga, yakanga isingabvumirwi nekuda kwekugona kwekunzwa ruzha . Purogiramu yemaminitsi makumi maviri yakashandurwa pamunhu mumwechete, zvakadai nekubhururuka kweiyo yakakonzera marwadzo kana kuita zvishoma kudzokorora nekuda kwekuneta zvakanyanya.
Kudzidzira zvidzidzo zvevarwere vanorwara zvinogona kuoma, kunyanya kana kusawirirana kwepabonde chikamu chikuru chechirwere chiri mubvunzo. Izvozvo zvaireva kuti vatori vechidzidzo vaifanira kunyatsosarudzwa.
Zvidzidzo zvakasarudzwa zvichienderana nehutano hweFukuda , zvinozoenderera mberi kudarika kune avo vakanga vasati vapindura zvakanaka kune zvekare. Kuti ave nechokwadi chokuti vakakwanisa kutora chikamu muchidzidzo, vaifanira kukwanisa kugara kwemaminitsi makumi matatu, vashanyire kuchipatara kwemavhiki mashomanana, uye vauzai mubhuku remibvunzo pasina rubatsiro. Uyezve, vaifanira kuneta kuti varege kuchikoro kana kushanda mazuva akawanda pamwedzi asi kwete kukwana kubatsirwa nemabasa ekutanga ehupenyu hwezuva nezuva. Izvozvo zvinoreva kuti izvi zvingaguma zvisingashandisi kune dzimwe nhamo dzakaoma.
Ichi chaiva chidzidzo chiduku, chinosanganisira nyaya 30 neM ME / CFS, vane 15 avo avo yoga uye vane 15 vavo vakapiwa kurapwa kwemazuva ose. Mushure memusangano wekutanga, vanhu vaviri vakati vachinzwa vakaneta. Mumwe akataurirwa ari chizoro. Zvisinei, zvinhu izvi hazvina kuzivikanwa mushure memazuva anotevera uye hapana mumwe wevadzidzi vakapinda.
Vatsvakurudzi vanoti yoga yakaratidzwa kunonyanya kuderedza kuneta. Uyewo, vazhinji vatori vechikamu vakataura kuti vanonzwa vachidziya uye vachitevera mushure megavi yegaga.
Pakuguma, zvatinoziva ndezvokuti nzira iyi yega yoga inobatsira vanhu vane ME / CFS avo vasiri ivo vanorwara zvikuru. Izvozvo zvingasaita sezvizhinji, asi kutanga. Tinogona kutarisira kuti vamwe vanotsvakurudza vanoshandisa iyi yoga protocol kana chimwe chinhu chakafanana kuti chidzorezve chidzidzo. Kana iyi iri regimen inogona kuvandudza zviratidzo pasina kukonzera post-exertional malaise, inogona kuva yakakosha zvikuru.
Nyaya Yokudzidza: Yoga & Maitiro Akasiyana-siyana Kuchinja
Muna 2015, makore maviri aya achitevera nyaya yenyaya (Yadav) yakabudiswa iyo yaive yakavimbisa ruzivo pamusoro pe yoga uye maitiro akafanana e ME / CFS.
Nyaya iyi yaiva murume wemakore makumi matatu nemasere anotsanangurwa nevatsvakurudzi se "kukanganisa hupenyu hwehupenyu uye hunochinja unhu." Purogiramu yekupindira yakaitwa ne:
- Yoga postures,
- Kuporesa muviri,
- Kufungisisa,
- Kukurukurirana kweboka,
- Zano roga roga pamusoro pokugadzirisa kushushikana ,
- Zvokudya zvinoshanduka,
- Zvimwe zvekuita basa.
Akaenda kumisangano mitanhatu. Makore maviri gare gare, mararamiro aya ehupenyu akaonekwa akave achivandudza zvikuru muhupenyu hwake, hukama hwakanaka, kuzvidya mwoyo, uye kurwara kwehutano.
Saka izvi zvinotitaurei? Yakashanda kune mumwe murume, asi izvozvo hazvirevi kuti zvaizoshanda kune umwe neumwe. Uyewo, hatizivi kuti yoga yakawanda sei, kana chimwe chinhu chimwe chete, chakabatsira pakuvandudza kwake kwose. Kunyange zvakadaro, kazhinji kacho mamiriro ezvinhu akadai anoita kuti uwedzere kutsvakurudza.
Uye izvi zvinosanganisira kutsvakurudza kusvika zuva.
Zvimwe Yoga Kutsvakurudza: Zvinorevei Kune ME / CFS?
Kutsvakurudza kwegaga kune mamwe mamiriro ezvinhu kunoratidza kuti kunogona kuderedza kuneta, asi hatizivi kana izvozvo zvinoshanda kune zvakaneta zvinotyisa zveM ME / CFS.
Tine tsvakurudzo yakawanda pamusoro pe yoga ye fibromyalgia , iyo yakafanana zvikuru neM ME / CFS. Somuenzaniso, kumwe kuongorora (Carson) kunoratidza kuti yoga inogona kuwedzera dambudziko-hormone cortisol kuvanhu vane fibromyalgia. Zvose fibromyalgia uye ME / CFS dzinowanzoita cortisol isina basa.
Chimwe chidzidzo (Mithra) chakaratidza kuvandudzwa kwezviratidzo zvenyama uye zvepfungwa mu fibromyalgia pamwe nemamwe mimwe mikana yeurourological, kusanganisira multiple sclerosis , chirwere cheAlzheimer, chirwere chekufa , uye chirwere . ME / CFS inofanirwa kuva, kunyanya muchikamu, neurological.
Zvisinei, hazvigoni kuziva kana mhinduro dzaizove dzakafanana kune ME / CFS. Hatisati takaziva zvakakwana pamusoro pehutano hwemazuva ose pakati pe fibromyalgia neM ME / CFS uye zviratidzo zvakananga zvinokonzera kuti izvo zvakanaka kune mumwe zvakanaka kune mumwe.
Kunze kweizvozvo, tinofanira kuvimba nehupupuriro hweanecdotal, iyo nguva dzose inosanganiswa bhegi pazvinouya kumabasa ekuita muviri uye ME / CFS. Vamwe (asi kwete ose) vanachiremba vanokurudzira yoga uye vamwe (asi kwete vose) vanhu vanotaura kubudirira nayo.
Pakupedzisira, zviri kwauri (nekutungamirirwa kubva muboka rako rehutano) kuti uone kana yoga chinhu chimwe chaunofanira kuedza.
Kutanga ne Yoga
Iwe une zvakawanda zvingasarudzwa kana zvasvika pakuita yoga. Iwe unogona kutora kirasi kana kuwana mumwe murayiridzi wega, asi ichocho hachisi chakanaka chakanaka kune vakawanda - kuedza kwekuenda ikoko kunogona kuva kwakawandisa. Zvisinei, iwe unogona zvakare kutenga vhidhiyo kana kuwana rusununguko rwepaIndaneti, kana kuronga iwe pachako purogiramu. Kana uri mutsva yegaga, inogona kunge iri pfungwa iri nani kuva nekirasi kana vhidhiyo kuitira kuti iwe ubatsirwe ruzivo rwemurairidzi.
Hazvina mhosva kuti uri kuitei, zvakanaka kuti uende zvishoma nezvishoma. Iwe unogona kutanga kutanga nehomwe imwe chete kana maviri pazuva. Tora mazwi ako kubva kuJapan kutsvakurudza kukurukurwa pamusoro uye ona kana izvo zvinokubatsira zvinoshanda kwauri. Zvadaro, kana uine chivimbo chokuti haisi kuita kuti unzwe wakanyanya kuipa, unogona kutanga kuwedzera nguva yako yoga.
Panzvimbo pokugadzirira nguva yakawanda, unogona kuedza kuwedzera chikamu chechipiri kune zuva rako. Nokushanda muchidimbu kuputika kwenguva refu yekuzorora mukati, unogona kuwana iwe unokwanisa kuita zvakawanda kunze kwekukonzera post-exertional malaise.
Unogona kuwana yangu yoga routine pano:
Sources:
Boehm K, et al. Zviratidzo-zvinoenderana nemishonga inobatsira uye yakasiyana-siyana: eCAM. 2012; 2012: 124703. Migumisiro yegaga inobatsira pakuneta: meta-analysis.
Curtis K, Osadchuk A, Katz J. Journal of Pain Research. 2011 Nyaya; 2011 (4): 189-201. Mavhiki masere yoga kupindira kunobatanidzwa nekuvandudzika mukurwadziwa, kushanda kwepfungwa nekufunga, uye kuchinja mu cortisol muvakadzi vane fibromyalgia.
D'Silva S, et al. Psychosomatics. 2012 Sep-Oct; 53 (5): 407-23. Chirwere-mishonga yemishonga inorapa maitiro akawanda ekuora mwoyo zvakakomba: kuongororwa kusarudzo.
Mishra SK, et al. Annals of Indian Academy of Neurology. 2012 Oct; 15 (4): 247-54. Kukosha kwekurapa kwe yoga muhutano hwepfungwa.
Oka T, et al. Biophsychosocial medicine. 2014 Dec 11; 8 (1): 27. Isometric yoga inovandudza kuneta uye kurwadziwa kwevarwere vane chirwere chisingaperi chirwere chinokonzera kusagadzikana avo vanorwisana nechirwere chenguva dzose: chirongwa chisingarongedzwi, chinodzorwa.
Yadav RK, et al. Zvinyorwa zvezvimwe zvinoshandiswa uye zvinowedzera mishonga. 2015 Apr; 21 (4): 246-9. Mune makore maviri ekutevera-kukwidzika kwechirwere chisingaperi chirwere chekushaya simba: hukuru hunovandudzwa muhupenyu hunoenderana nega-based based lifestyle intervention.