Ngama-1970, i- multiple sclerosis (MS) yayisifo esihluke kakhulu kunanamuhla. Emuva ngaleso sikhathi, isikhathi esivela ekuxilongweni kwaze kwaba sekuyiminyaka eyisikhombisa. Namuhla, leso sibalo simile eminyakeni engaba ngu-30 sibonga ngokuyinhloko ekusungulweni kwezidakamizwa eziguqula izifo ngo-1993.
Lokho kusho ukuthi kusukela eminyakeni yobudala yokuxilongwa kuze kube seminyaka yobudala bokufa, ukulinda kwesikhathi sokuphila kwabantu abahlala ne-MS namuhla kuneminyaka engama-76 eqhathaniswa neminyaka engu-83 kulabo abanobonke abantu.
Ingabe lokhu kusho ukuthi uhloselwe ukulahlekelwa leyo minyaka eyisikhombisa noma ukuthi ungakhohlwa ngokudubula kwama-80s noma ngisho nama-90s?
Lutho neze. Iqiniso elilula ukuthi ulawula eziningi zezici ezihlobene nokuphila okunempilo nokude. Ngakho kunokuba uzinikezele emthethweni wezezilinganiso, ungadlula izilinganiso ngokukhokha ngokucophelela impilo yakho kuphela (kufaka phakathi inhliziyo yakho, amaphaphu, nobuchopho), kodwa nenhlalakahle yakho engokomzwelo.
Nazi izinyathelo ezinhlanu ezilula ezingasiza:
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Cabanga Ngokuhle NgokugugaQala ngokukhohlwa izibalo. Kukhona ucwaningo oluningi nje lapho lubonisa ukuthi indlela esibuka ngayo ukuguga kungathinta impilo yethu hhayi nje kuphela kodwa ngcono nakakhulu.
Ucwaningo olwenziwa ngo-2012 olwanyatheliswa kuyi- Journal of the American Medical Association lathola ukuthi abadala asebekhulile ababenemiphumela emihle "yobudala besikhathi eside" (isibonelo, leso sizukulwane siletha ukuhlakanipha nokuziqhenya kunokugula nokukhubazeka). ekwazi ukubuyiselwa ekuvalweni komzimba.
Into yokuqala okufanele uyenze ukugwema ukubambelela emqondweni wokuthi i-MS iyisifo "esiqhubekayo". Ekugcineni, ukugula akuluthoki uma uthola ukuqhubeka okuqhubekayo empilweni yakho ehamba phambili.
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Yidla i-RainbowUkudla okunempilo kuyindlela yokuqala futhi ebaluleke kunazo zonke yokuphatha impilo yakho uma uhlala ne-MS.
Indlela elula yokwenza lokhu iwukuba "udle u-rainbow." Lokhu kusho ukudla imibala eminingi yezithelo nemifino njengengxenye yokudla okulinganiselayo. Cabanga amajikijolo nge-oatmeal yokudla kwasekuseni, isaladi enkulu eluhlaza kanye nenkukhu eboshwe ngesikhathi sasemini, kanye nemifino egosiwe enezinhlanzi ngezinhlanzi ze-dinner.
Gxila ekudleni ngezakhiwo eziphikisayo. Kusombono wokudla , lokhu kusho ukuthi:
- Izitshalo ezintathu kuya ezine ezinezinsuku nsuku zonke kanye nezinsiza ezine zemifino nsuku zonke
- Ukukhetha ubhontshisi, izithelo kanye nezinhlamvu eziphelele ukunciphisa ama-spikes e-sugar
- Ukukhetha ama -fatty acids ama-Omega-3 namafutha e- monounsaturated ngaphezu kokugcwele futhi (izulu alinqatshiwe)
- Ukunciphisa amafutha avela ku-fat animal
- Ukusika ushukela nofulawa ohlanjululwe nakho okungabangela ushukela wegazi
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Vuka futhi Qala UkuhambaUkuzivocavoca kuphakathi kwanoma yiluphi uhlobo oluhle lokuguga. Ngeke ucabange ukuthi ukudla okuwukuphela kwakho kuzokwenzela konke, ikakhulukazi ngokuqondene ne-MS.
Lokhu akusho ukuthatha isimiso somzimba oqinile. Esikhundleni salokho, thola izindlela zokuzivocavoca futhi uthuthukise impilo ye-cardiovascular ngaphandle kokushisa kakhulu futhi ubangele imiphumela yokungahambisani nokushisa okuhlobene ne-MS.
Gxila ekwakheni ukulinganisela kwakho nokuguquguquka, okufana ne-yoga, tai chi , noma ukuqeqeshwa ukumelana ne-rubber band. Ukwandisa impilo yakho ye-cardio ngokuhamba ngebhayisikili noma ukuhamba (kunokuba ugijime imarathon) noma ukubhukuda (kunokushaya isigaba seZumba).
Ngamanye amazwi, yenza izinqumo ezifanele zesikhathi sakho kanye nezinga lokuzivocavoca. Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca futhi ucabange ukusebenza ngehlelo lokuqeqeshwa okuqeqeshiwe ukuze uqinisekise kangcono ukuthi uhlangabezana nezinhloso zakho zohlelo.
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Gcina i-Brain Sharp yakhoNgenkathi ubuchopho abukho imisipha, iziphatha njengeyodwa. Eqinisweni, ucwaningo lubonisa ukuthi "ukuqeqeshwa" ubuchopho bakho njengemisipha kungathuthukisa ngokuphawulekayo imisebenzi ethile yokucabangela njengokusebenza komemori, amakhono amathemikhali, noma amakhono okukhuluma.
Abantu abane-MS bangabe besengozini yokulahlekelwa kwengqondo ukuthi konke kokubili isifo nokuguga kungaholela ekunciphiseni. Ngokuthatha isimiso esisebenzayo nokugcina ingqondo yakho "kufanelekile," unganqoba eziningi zalezi zinselele futhi uthuthukise imisebenzi ethile.
Akekho, indlela eyodwa yokukwenza lokhu. Empeleni kuningi ngokukhetha. Ingabe ubukela i-TV futhi uvumele ubuchopho bakho ukuba bube yizambatho zokulala, noma uthathe incwadi bese ufunda? Ingabe uvumela ubuchopho bakho ukuba buvila ngokufinyelela ikhalenda, noma uziphikisana ngokwakho ngokuzama izibalo zemicabango?
Nikeza ubuchopho bakho ukuqeqeshwa nsuku zonke ukuze ugcine inkumbulo nokubukhali. Zama ukwenza amapuzzle, ukudlala imidlalo yememori, noma ukubhalisa ekilasini lemfundo yabantu abadala ukuze kungabi nenye inhloso kunokuthola ulwazi nokuzizwa komuntu siqu.
Uma usebenzise ubuchopho bakho ngokwengeziwe, kuyoba namandla nakakhulu.
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Thola okuningi kokuphumula nokuphumulaUkucindezeleka okungalawulwa ngokomthetho akusiyo impilo kunoma ubani. Ikukhipha amandla, iphazamise ubuthongo bakho, futhi ithatha umonakalo omkhulu empilweni yakho jikelele nenhlalakahle. Kubantu abahlala ne-MS, ukucindezeleka kungadambisa kakhulu njengoba kungenza futhi i-MS ibuyele emuva. Lokhu akugcini nje ekuholela ekubukeni kwezimpawu, kuhlotshaniswa nokuqhubeka kwesikhathi eside kwalesi sifo.
Uma uphila ngendlela ecindezelayo yokuphila, udinga ukuthatha ingxenye esebenzayo ekutholeni izindlela zokunciphisa ukucindezeleka. Kungase kusho ukuzindla (ngisho nezindlela ezilula, nsuku zonke ezifana ne-pranayama ukuphefumula) noma ukuthola ezinye izindlela zokuphumula ongazenza kuzo zonke izinsuku.
Ungaphinde uthuthukise lo mkhuba ngokwakha imikhuba emihle yokulala . Ukukhathala kuyinkinga enkulu kubantu abane-MS, isimo esingaba nzima ngezinto ezifana ne- nocturia (isidingo sokuvuthwa ebusuku) kanye nama-spasms we-muscle phakathi nobusuku.
Ukuqwashisa nezinye izinkinga zokulala akuzona izinto okufanele uhlale nazo nje. Ukulahla , ukucindezeleka, kanye ne-MS konke kuhlobene. Ukuqinisekisa impilo engcono, impilo yesikhathi eside, udinga ukubhekana nesezinkinga zokulala okungenzeka unayo nodokotela wakho.
Ungayifuni yedwa noma uthembele kumaphilisi okulala ngaphezulu kwe-counter. Thola usizo namuhla.
> Imithombo:
> Marrie, R .; Elliott, L .; UMarriott, J. et al. "Umphumela wokudabuka kokufa kwe-multiple sclerosis." I-Neurology. 2015: 85 (3): 240-247.
> Goodin, D .; I-Redder, A .; I-Cutter, G. et al. "Ukusinda ku-MS: Ucwaningo lwamaqembu angakahleleki eminyakeni engu-21 ngemuva kokuqala kocwaningo olubalulekile lwe-IFNβ-1b." I-Neurology. 2012; 78 (17): 1315-22.