Zvakanakira Yoga Yevanhu vane Fibromyalgia

by Adrienne Dellwo; Yakadzokororwa na Grant Hughes, MD

Zvinotsvakurudzwa Zvitsvakurudzo & Nzira Yokutanga Sei?

Yoga ndeimwe yenzira dzakakurudzirwa zvekuvhima kwe fibromyalgia (FMS). Inogona kuva nzira yakanaka, ine munyoro yekutambanudza muviri wako uye kusunungura misungo yakaoma uye mafundo. Inobatsirawo nekuenzanisa uye simba, uye, apo iwe unowedzera zvakanyanya, zvinogona kukupa hutano hwepfungwa pamwe chete.

Vamwe vanhu vanobata yoga sokungofambisa muviri, asi pavanenge vachiita nenzira yemararamiro, iyo inotsigira kutungamirirwa nekufema uye kuziva, inogonawo kukubatsira kuti ugare wakasununguka, udzikama uye uise pfungwa dzako, uye uite nekutambudzika kwepfungwa.

Kurovedza muviri chinhu chakaoma kana uine zvirwere izvi. Zvakawanda zvinogona kukonzera zviratidzo zvinopisa zvichibva pazvinyoro kusvika kune zvakawanda. Iva nechokwadi chekutaura nachiremba wako uye dzidza kuti ungatanga sei chirongwa chekuvhima muviri usati watanga regimen yegaga kana chimwe chiitiko.

Yoga yeFibromyalgia

Sangano rinokura rekutsvakurudza rinoratidza kuti vanhu vane FMS vanogona kubatsirwa ne yoga. Tsvakurudzo dzakawanda uye meta-kuongororwa mabhuku akawanikwa zvakabudiswa pakati pe2012 na2015. Zvimwe zvezvavakawana zvinosanganisira:

Migumisiro yakajeka yakakwana asi zvinokanganisa zvinokonzerwa nekudzidza kwevakawanda (Lauche);
Chinhu chiduku chinokonzera kupera muzvinhu zvakawanda zvakaneta zvakabatana, kusanganisira fibromyalgia (Boehm);
Nzira dzakanaka dzemabasa ekufunga (izvo zvinogona kusanganisira yoga , kana zvichiitwa mupfungwa) mukuora mwoyo kunopesana neFMS (D'Silva);
Chirongwa chakasimba chekufungisisa shanduko dzedzidzo (yoga, tai chi , qigong ) yeFMS (Langhorst 2012);

Kufungidzira kushandiswa kwemishonga kunokonzera kukanganiswa kwehope, kuneta, kuora mwoyo, uye kukwanisa kuita zvishoma, asi, zvinopesana nedzimwe zvidzidzo, hazvina kuonekwa kuderedza marwadzo (Langhorst 2013);
Chimwe chinhu chakasvibiswa-kusvika-chakakosha pamarwadzo ekurwadziwa kubva mukufungisisa kushandiswa kwemishonga nekusava nemagumisiro akaipa (Mist);

Kukurudzira kuvandudzwa kwepanyama uye kwepfungwa mumatambudziko akawanda eurological, kusanganisira FMS, kuora mwoyo , chirwere , multiple sclerosis , chirwere cheAlzheimer , uye zvirwere zvehutachiona hwehutachiona (Mithra);
Uchapupu hwekuti yoga yakachengeteka uye inogona kuguma nekuvandudzika mukurwadziwa uye kushanda mumatambudziko akawanda emusishambadzi, kusanganisira FMS (Ward 2013);
Kupikira zvibereko zvemagadziro emafungiro epfungwa zvinosanganisira yoga, tai chi, kupfutidzira muviri, uye Pilates uye chido chekutsvakurudza kuenzanisa idzi nzira kumagariro echinyakare (Busch).

Zvisinei, kumwe kuongorora kwakaratidza kuti pane humwe uchapupu huripo hwekugadzirisa pahutambudzo nekuremara uye hwakapa hutano husina simba (Cramer). Vakawanda vakataura chido chekudzidza zvakanakisisa zvigadzirwa uye zvidzidzo zvikuru. Pane imwe chete inotsanangurwa kudiwa kwemaitiro akaenzana, mazwi ekupedzisira, uye kugadzirisa kwemashoko kuitira kuti uite kudzokorora uye kuenzanisa kunoshanda zvakanyanya (Ward 2014).

Inzwisisiro kubva kune zvidzidzo zvemunhu mumwechete inosanganisira:

Kuwedzera kwe 32% mune zvakawanda pamusoro peRevibyalyalgia Impact Questionnaire yakagadziridzwa pakupera kwekudzidza kwenguva uye 22% yakaramba ichivandudzwa mwedzi mitatu gare gare, nevaya vakaita yegaga kakawanda vachiona kubatsirwa zvikuru (Carson);
Chirongwa chezvirongwa zvegaga zvakagadzirirwa zvakananga kuFMS kuti zvigone kukurira zvinetso pamusoro pezvikwata zvichinyanya kuda muviri uye izvo zvinoita zvinogona kukonzera kurwadziwa kukuru (Firestone);

Iko kunogona kuwedzera mukudzvinyirira-hormone cortisol, iyo kazhinji isingawanzoitiki muFMS (Carson).

Iyi nharaunda yekutsvakurudza yakakura zvikuru kubva muna 2010. Sezvarinopfuurira, tinogona kuona kuvandudzwa kwekudzidza nekugadzirisa nekushandura kwakanyanya pakati pezvidzidzo, izvo zvinoreva kuti tichaziva zvakawanda pamusoro pekuti haisi yega yega inobatsira sei, asi ndeapi maitiro anonyanya kubatsirwa isu, uye zvichida zvikamu zveFMS zvinogona kupindura zvakanaka.

Kutanga ne Yoga

Paunotanga yoga, sekutanga paunenge uchitora maitiro, iwe unofanira kutanga utarisa nachiremba wako kuti ave nechokwadi chokuti yakachengeteka kwauri. Kana uchinge wakagadzikana zvakanaka, zvakanaka kuti uende zvishoma nezvishoma.

Edza imwechete kana maviri nyore inopa zuva uye nyatsofungisisa kuti vanoita kuti unzwe sei. Kana wangova nechokwadi kuti haisi kuwedzera zviratidzo, unogona kutanga zvishoma nezvishoma kuwedzera.

Nokuti iwe uchange uchitanga zvishoma nezvishoma, iwe unogona kunge uchida kuzviita uri woga kana kuti nemudzidzisi wega. Kana uri kuita purogiramu inotungamirirwa, iva nechokwadi chokuti unonzwisisa zvakakwana zvikonzero usati waedza, uye iva nechokwadi chokuti utange nezvinhu zvakajeka zvawakagara iwe kana kuti urere pasi. Vhidhiyo kana bhuku rine mafananidzo akanaka rinogona kubatsira.

Kana iwe uchiwedzera zvakanakira, chengetedza mupfungwa dzako kuti vanhu vazhinji vane FMS vanowanzova nechezzinesi, kunyanya pavakamira. Kunyanya kufunga nezvezviremera zviri kurara pasi, kugara, kana kumira munzvimbo yakanyarara kunogona kuita kuti izvi zvisava dambudziko.

Kuti uwane ruzivo pamusoro pegaga regimen yakagadzirirwa kugadzirisa zviratidzo zvekusingaperi kuneta kwechirwere (izvo zvakafanana zvikuru nezviratidzo zveFMS), ona Yoga ye Chronic Chronic Fatigue Syndrome .

Zvakawanda paKuedza Kudzidzira Fibromyalgia

_Sources:

_{Boehm K, et al.} _{Zviratidzo-zvinoenderana nemishonga inobatsira uye yakasiyana-siyana: eCAM.} _{2012; 2012: 124703.} _{Migumisiro yegaga inobatsira pakuneta: meta-analysis.}

_{Busch AJ, et al.} _{Kutambudzika kwemazuva ano uye misoro inoshuma.} _{2011 Oct;} _{15 (5): 358-367.} _{Ita maitiro ekurapa kwe fibromyalgia.}

_{Carson JW, et al.} _{Clinical journal of pain.} _{2012 Nov-Dec; 28 (9): 804-13.} _{Kutevedzana kwe yoga yekuziva zve fibromyalgia: zvinowanikwa pamwedzi mitatu uye kudzokorora mumutambo wekumirira boka.}

_{Cramer H, et al.} _{Rheumatology.} _{2013 Nov; 52 (11): 2025-30.} _{Yoga yezvirwere zverheumatic: kuongorora kwakarongeka.}

_{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.}

_{da Silva GD, Lorenzi-Filho G, Lage LV.} _{Nyaya Yezvimwe Zvimwe uye Mishonga Inowedzera.} _{2007 Dec; 13 (10): 1107-13.} _{"Migumisiro ye yoga uye kuwedzerwa kweTui Na kune varwere 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.}

_{Firestone KA, et al.} _{International magazini ye yoga therapy.} _{2014 Sep; 24: 117-24.} _{Kufarira mu yoga pakati pevarwere ve fibromyalgia: inotengeswa yeInternet yepasi rose.}

_{Langhorst J, et al.} _Schmerz. _{2012 Jun; 26 (3): 311-7.} _{Kubatanidza uye mamwe maitiro ekurapa kwe fibromyalgia syndrome.} _{Kuongorora kwakarongeka, meta-analysis uye mutungamiri.} _{[Article muGermany.} _{Abstract referenced.]}

_{Langhorst J, et al.} _{Rheumatology international.} _{2013 Jan; 33 (1): 193-207.} _{Kubudirira uye kuchengeteka kwekufungidzira kushandiswa kwepfungwa mu fibromyalgia syndrome: kugadziriswa kwehutano uye meta-kuongororwa kwemiedzo yakasarudzwa yakaitwa.}

_{Lauche R, et al.} _{Zviratidzo-zvinoenderana nemishonga inobatsira uye yakasiyana-siyana: eCAM.} _{2015; 2015: 610615.} _{Mhedziso yepamusoro yekuongororwa kwezvekuwedzera pamwe uye dzimwe nzira dzokurapa mukurapa fibromyalgia syndrome.}

_{Mishra SK, et al.} _{Annals of Indian Academy of Neurology.} _{2012 Oct; 15 (4): 247-54.} _{Kukosha kwekurapa kwe yoga muhutano hwepfungwa.}

_{Mist SD, Firestone KA, Jones KD.} _{Zvinyorwa zvekutambudza kutsvaga.} _{2013; 6: 247-60.} _{Kunyatsoshandiswa uye kushandiswa kweimwe nzira ye fibromyalgia: meta-analysis.}

_{Schmidt S, et al.} _Pain. _{2011 Feb; 152 (2): 361-9.} _{Kuchengetedza fibromyalgia nemafungiro-based based stress reduction: migumisiro inobva ku-3-yakashongedzwa nemaitiro akachengetedzwa.}

_{Ward L, et al.} _{Mishonga inobatanidza mukurapa.} _{2014 Nha.; 22 (5): 909-19.} _{Zvinyorwa uye kuburitsa kwekuita kwe yoga kwemasculoskeletal conditions: kurongeka kwekuongororwa kwemiedzo yakarongedzwa yakawanda.}

_{Ward L, et al.} _{Musculoskeletal kutarisira.} _{2013 Dec; 11 (4): 203-17.} _{Yoga nokuda kwehutano hwakanaka, kurwadziwa uye kuguma kwepfungwa mupfungwa mumamiriro ezvinhu emasukloskeletal: kugadziriswa kwakarongeka uye kuongorora meta.}

Yoga yeFibromyalgia

Kutanga ne Yoga

Zvakawanda paKuedza Kudzidzira Fibromyalgia

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