5 Izindlela Zokuzijabulisa Ukulwa Nezifo Ze-Fibromyalgia

by Adrienne Dellwo; Kubuyekeziwe ngo-Grant Hughes, MD

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Izindlela Zokuzimela Ezilula

I-Peathegee Inc / Getty Izithombe

Izifo zokwelapha ze-fibromyalgia ngokuvamile zihamba phambili uma zihlanganiswe ngezindlela eziningi. Kodwa lezo zigaba akudingeki ukuthi zibandakanye imithi, izithako, nokuqokwa okungapheli nodokotela othile. Abanye babo bangaba ... bamnandi.

Ungangabaza, akunjalo? Kulungile, ngizofakazela! Ngizokunikeza izindlela ezinhlanu ezijabulisayo zokunciphisa izimpawu zakho ezinokwesekwa kwesayensi. Kulungile - kukhona ubufakazi bazo zonke lezi zinto.

Kodwa-ke, inothi elisheshayo lokuthi lezi azihambisani nezinye izifo. Zinezinto ezincane ezingase ziqede lapho udinga. Cabanga ngabo njengengezo-add-ons, hhayi esikhundleni se-.

Nazo-ke!

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# 1 - Umculo: Ukulalela noma Ukucula

I-JGI / Jamie Grill / Getty Izithombe

Imizuzu engu-20 nje yokulalela ngokuthula umculo ophumuzayo, noma ngisho nemisindo ephumuzayo, ingase ilulaze ubuhlungu bakho be-fibromyalgia, ngokusho kocwaningo oluthile.

Olunye ucwaningo lubonisa ukuthi lungakwenza ube nesicindezelekile kancane futhi usebenza ngokwengeziwe, futhi.

Kungasisiza ngisho nangomsebenzi wakho wokuqonda. Ucwaningo luka-2015 (uSarkamo) lubonise ukuthi ukucula nsuku zonke amaviki ayishumi kuthuthukise inkumbulo yokusebenza nokusebenza okuphezulu kubantu abane-Alzheimer's disease. I-Fibromyalgia ayifaki ukuwohloka komqondo okunjenge-Alzheimer's, kodwa ingabaphazamisa lezo zinhlobo ezimbili zomsebenzi wobuchopho.

Into enkulu ngomculo ukuthi singayilalela cishe noma kuphi. Futhi awuhambanga noma kuphi ngaphandle kwezwi lakho lokucula!

Funda kabanzi: I- Therapy Music ye-Fibromyalgia Pain

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# 2 - Ukuhleka

UMichael Rowe / Getty Images

Akuyona nje ikholomu kulawo adala ama-Reader's Digests ahlala eduze komuzi wakho; Ukuhleka ngempela imithi emihle!

Ngokuqinisekile, uyazi ukuthi zizwakala kahle futhi zingabonisa isimo sakho sengqondo, kodwa okwenzekayo ebuchosheni nasemzimbeni wakho kuyamangalisa. Izifundo ngokuhleka kanye nezifo eziningi (kodwa hhayi ngokuqondile i-fibromyalgia) ziphakamisa ukuthi zingakwazi:

Ubuhlungu obuphansi,
Nciphisa ukucindezeleka,
Thuthukisa impilo yakho ye-immune,
Thuthukisa ukugeleza kwegazi,
Yenza imiphumela yokuzivocavoca.

Ungase uzizwe unesizathu esincane esiyigugu sokuhleka. Ngithola lokho - izinsuku ezimbalwa, kunzima ngisho nokumamatheka. Lokho engikusikisela ukuthola umbukiso noma i-podcast noma uhlobo lwama-meme olwenza uhlale uncibilikisa, futhi uthembele kulokho phakathi nezikhathi ezimnyama.

Uma ungeke ukwazi ukuthola lutho ukukwenza uhleke, ungase ube nokucindezeleka okukhulu okucindezelekayo. Iningi lethu lenza, futhi akuyona into yokuba namahloni. Khuluma nodokotela wakho futhi, uma kunesidingo, qala ukuhlola ukhetho lwezokwelapha. Akekho okufanele aphile ngaleyo ndlela.

Izinzuzo Zokuhleka I-Fibromyalgia

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# 3 - Ukudlala Amageyimu Wevidiyo

AbantuImages.com/Getty Images

Uzwa okuningi ngemiphumela emibi yezempilo yemidlalo yevidiyo, kodwa izifundo zibonisa ukuthi zingathola nezinzuzo eziningi kanye. Yebo, abaphenyi empeleni bafunda lokhu, futhi kancane kancane.

Ngesizathu esihle, futhi. Imidlalo yevidiyo ibonakala ibe nomthelela omkhulu ebuchosini bethu. Isibonelo, ocwaningweni ngezifo zezinzwa, baboniswa ku:

Thuthukisa izinhlobo eziningi zememori,
Izimpawu ezincane zokucindezeleka,
Thuthukisa amakhono emoto,
Isikhathi sokuphendula ngokushesha,
Thuthukisa i-multitasking.

Ngaphezu kwakho konke lokho, ku-fibromyalgia, kubonakala sengathi ukuphazamisa ubuchopho bethu kusukela ekuqhumeni kwamabhomu okuphazamiseka kwezibonakaliso zobuhlungu. Abavimbeli ubuhlungu, kodwa bakwenza ukuthi awukwazi kangako. Lokhu kuhle kithi, ngoba ubuchopho bethu buqaphile kakhulu ebuhlungu.

Imidlalo yevidiyo elawulwa yizimoto ingase inikeze nesimo sokuzivocavoca okuphansi esingazivumelanisa namakhono ethu.

Imidlalo Yamavidiyo Yokuphatha I-Fibromyalgia
Amageyimu Wevidiyo Alawulwa Ngama-Fibromyalgia

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# 4 - Ukuba nezocansi

Ama-Comstock / Getty Izithombe

Ngiyazi, uzwa ubuhlungu, awuzizwa ujabule ngawe, awunawo amandla, awufuni ukuzisebenzisa ngokweqile .... Kodwa empeleni, ubani ofuna ukuhola ukuphila okungenacala?

Ngaphandle kwalokho, linikeza imiphumela eminye yokwelapha. Okuyinhloko kukhona izinguquko zobuchopho-chemistry: i-oxytocin ne-endorphins.

U-Oxytocin uvame ukubizwa ngokuthi "i-hormone yothando." Ikhishwa ngesikhathi sezocansi, futhi ihlobene nokuphumula, imizwa yokwethemba, nokuzinza kwengqondo.

I-Endorphins yiyona "amakhemikhali ajabule." Ukhulula abaningi babo ngesikhathi socansi, ikakhulukazi i-orgasm. Ingxenye ethakazelisayo kakhulu ye-endorphins, uma kuziwa ekubalulekeni kokuthwala, yilapho isebenza khona kumamukeleki afanayo ebuchosheni bakho njengama-opiates. Kulungile - bangama-painkillers. Ama-painkillers angenawo amahhala, angokwemvelo, angenawo ohlangothi-noma-overdose.

Yebo, ubulili bungaba yinkinga kithi, kodwa ungakwazi ukunqoba noma ukusebenzisana nezinkinga eziningi.

Ubulili & Fibromyalgia: Ukunqoba Izithiyo

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# 5 - Ukuzindla

I-Tetra Images / Getty Izithombe

Kulungile, ngakho uma kuqhathaniswa nezocansi nemidlalo yevidiyo, ukuzindla akuzwisi kahle "kumnandi." Noma kunjalo, kungaba umsebenzi ojabulisayo ngempela, ikakhulukazi uma uthola i-hang yayo futhi uqale ukuzizwa izinzuzo.

Ukuzindla kusiza ngezinto eziningi, kufaka phakathi:

Ukunciphisa ukucindezeleka,
Ukunciphisa ukucindezelwa kwegazi,
Ukunciphisa ubuhlungu,
Ukuthuthukisa ubuthongo,
Ukuthuthukisa imemori ebonakalayo,
Ukunciphisa ukucindezeleka.

Ukuzindla, ikakhulukazi uhlobo olubizwa ngokuthi ukuzindla kwengqondo, kuthola ukunakekelwa okwengeziwe kocwaningo nokubonisa imiphumela eminye ethembisayo.

_Imithombo:

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_{I-Anguera JA, et al.} _Imvelo. _{2013 Sep 5; 501 (7465): 97-101.} _{Ukuqeqeshwa kwegeyimu yevidiyo kuvusa ukulawulwa kwengqondo kubantu abadala.}

_{I-PL enhle, et al.} _{Imingcele yokusebenza kwengqondo.} _{2014 Jan 7; 4: 1010.} _{Ukuqeqeshwa kwengqondo nokudlala imidlalo engavamile: amaphuzu okucatshangelwayo.}

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_{I-Garza-Villarreal EA, et al.} _{Imingcele yokusebenza kwengqondo.} _{2014 Feb 11; 5: 90.} _{Umculo unciphisa ubuhlungu futhi ukwandisa ukuhamba komsebenzi ku-fibromyalgia.}

_{I-Garza-Villarreal EA, et al.} _{Imingcele yokusebenza kwengqondo.} _{2015 Jul 22; 6: 1051.} _{Umculo unciphisa ubuhlungu futhi ukwandisa ukuphumula isimo se-fMRI BOLD isibonakaliso emgodini we-gyrus ongakwesokunxele kwiziguli ze-fibromyalgia.}

_{Izincwadi zokusiza ze-HelpGuide.org ne-Harvard.} _{Wonke Amalungelo Agodliwe.} _{Izinzuzo zokucabanga: imikhuba yokuthuthukisa inhlalakahle ngokomzwelo nangokomzimba.} _{Kufinyelelwe ngo-May 2015.}

_{UJonathan KD, et al.} _Hlola. _{2015 Apr 28. pii: S1550-8307 (15) 00067-1.} _{Izimpikiswano ze-Fibromyalgia nezimo zokucabangela abantu abangu-4986 abane-fibromyalgia.}

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_{UMercadie L, uMick G, u-Bigand E. Ubunakekeli bokuphatha ubuhlungu.} _{2015 Jul 8. pii: S1524-9042 (15) 00013-2.} _{Imiphumela yokulalela umculo ngokumelene nemisindo yendawo yemvelo ezimweni ezingasebenzi futhi ezikhuthele kumazinga obuhlungu nokukhathala ku-fibromyalgia.}

_{Picard LM, et al.} _{Ucwaningo lwezinhlungu nokuphathwa.} _{2014 Mar-Apr; 19 (2): 97-101.} _{Umculo njengosizo lokulala e-fibromyalgia.}

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