Yikuphi UCwaningo Olusitshelayo
Ukuzivocavoca ngenye yezinto ezinzima kunazo zonke okufanele uqhubeke uma unesifo esingapheliyo sokukhathala ( ME / CFS ). Uphawu oluyinhloko luyisifo se-malaise esilandelayo, okuyisenzo esingavamile nesingathí sina kumanani amancane okuzivocavoca. Izimpawu zingaba nzima futhi zibandakanye ukunyuka okukhulu kokukhathala, ubuhlungu, ukungasebenzi komqondo , izimpawu ezinjenge-flu nolunye.
Kubantu abathile, kuthatha inani elincane kakhulu lokuzikhandla ukuze kuqaliswe i-malaise e-post-exertional.
Abantu abagulayo bangase bangakwazi ukuhlala embhedeni isikhathi eside. Abanye abantu bangakwazi ukuhamba ngamabhuloki ambalwa. Noma kunjalo, abanye bangakwazi ukubekezelela umsebenzi obaluleke kakhulu. Kubalulekile ukuthi umuntu ngamunye nalesi sifo aqonde futhi anamathele emkhawulweni wabo.
Ngesikhathi esifanayo, siyazi ukuthi ukungasebenzisi izimbangela zezinkinga zabo, kusukela ekuqineni nasekuhluphekeni okuhlanganyelwe ukufaka ingozi yokuhlasela kwenhliziyo.
Izinzuzo ze-yoga, ngokujwayelekile, zihlanganisa ukukhulula imisipha, amalunga, nezicubu ezihlangene, nokuthuthukisa amandla nokulinganisela. Kodwa ingabe kufanelekile nge-ME / CFS, nge-malaise emva kokucindezela kanye nezinye izimpawu ezinzima ezifana nosizi nobuhlungu besisu? Asinakho ucwaningo oluningi nge-yoga ye-ME / CFS, kodwa lokho esikwenzayo kusikisela ukuthi kungenzeka - okungenani kwezinye izimo, futhi uma kwenziwa ngendlela ethile.
Khumbula ukuthi ucwaningo lukhawulelwe kakhulu nokuthi akukho ukwelashwa okulungile kuwo wonke umuntu.
Hlola njalo nodokotela wakho ukuze uqiniseke ukuthi imuphi umgomo wokuzivocavoca ozama ukuphephile kuwe. Kubalulekile futhi ukuba unake izibonakaliso umzimba wakho akunika wona futhi ulungise izinga lakho lomsebenzi ngendlela efanele.
Ngenkathi sinezocwaningo oluncane kakhulu, izindaba ezinhle ukuthi kubonakala sengathi kuyisiqalo esihle.
Yoga: Ukucabangela okukhethekile nge ME / CFS
Ngeseshini yoga yoqobo, abantu benza izikhundla eziningi: bahlezi, bemi, belele phansi. Ezinye zibeka umkhawulo wokulinganisela namandla. Ezinye izinhlobo ze-yoga zihlanganisa ukunyakaza okuningi futhi zinikeza ukuqeqeshwa kwemisipha ye-cardio.
Noma ubani owazi okuningi nge-ME / CFS angabona izinkinga ezingenzeka lapho, ngaphandle kweqiniso lokuthi kuthatha amandla:
- Ukungabekezeki kwe-Orthostatic (OI), okubangela ukuzondeka lapho uvuka kuqala, kungenza kube yingozi ukwenza izinto lapho kunzima ukulinganisela khona;
- I-O ingenza futhi kube nomqondo omubi ukuhamba kusukela ekuhleleni ukuma ngesikhathi seseshini;
- Uma ugula lwakho luye lwaholela ekwenzeni i-deconditioning, okuyinto evame ukwenza njalo, kungenza kube nzima ukuhla phansi bese uphinde uphinde uphinde uphinde uphinde uphinde uphinde uvuse
- Ukusebenzisa amandla okuhamba okuhambayo nokushintshashintsha phakathi kwamathuba okubamba amathuba okuba uqale ukungena kwe-malaise;
- Imiyalo ecindezelekile ingaba nzima ukulandela ngenxa yokusebenza okungaqondakali;
- Ukukhubazeka kwengqondo kungenza kube nzima ukukhumbula isimiso noma indlela efanele yokwenza i-pose.
Konke lokhu kusho ukuthi uhlelo lwe-yoga kubantu abanesi sifo kuzodingeka lubhekane ngqo nesimo. Ngenxa yokuthi zonke izimo ze-ME / CFS zihlukile, izimpawu nezinkinga ezihlukahluka kakhulu, kuzodingeka ziqhutshekwe ngokwengeziwe kumuntu ngamunye.
Esikhathini esilandelayo ngezansi, abacwaningi babecabanga ngalokhu.
Isifundo: Isometric Yoga ye ME / CFS
Esicwaningweni esanyatheliswa ngo-2014 (Oka), abacwaningi baseJapane baqala ukubona ukuthi i-yoga ingasiza abantu abane-ME / CFS engavumelani nemithi ejwayelekile. Okokuqala, kwakudingeka bahlele isimiso se-yoga esasizosebenza kumuntu onesimo.
Ngemva kokubonisana nochwepheshe be-yoga, bahlala kwi-yoga yesometrikhi, okwenziwa endaweni yokuma futhi ngokuyinhloko kuhilela ukuguquguquka kwemisipha ngenkathi belondolozwa isikhundla. Bathi inzuzo yoga ye-isometric yayiwukuthi ababambiqhaza bangakwazi ukuguquguquka ngokunciphisa ngamakhono abo ngabanye.
Abacwaningi babefuna ukuhlelwa kabusha ukusiza ukuphikisana nokuncintisana ngenkathi kugcina kulula futhi kulula ukuyilandela.
Uhlelo lwe-yoga abayilungiselele lwaluhlanganisa nezimo eziyisithupha ezenziwe ngesikhathi zihlezi esihlalweni. Iziguli zahlangana nomunye nomunye nomfundisi onolwazi. Umculo, ovame ukusetshenziselwa ama-yoga sessions, awuvunyelwe ngenxa yokuthi kungenzeka ukuzwela umsindo . Uhlelo lomzuzu wamaminithi angu-20 lushintshiwe ngesinye isinye, njengokungenqamuki i-pose eyenza ubuhlungu noma ukwenza okuphindaphindiwe okuncane ngenxa yokukhathala okukhulu.
Izifundo zokuzivocavoca kweziguli ezigulayo zingabangela inkinga, ikakhulukazi lapho ukubekezelelana ngokweqile kuyingxenye enkulu yesifo esibhekene nayo. Lokhu kwakusho ukuthi abahlanganyeli bokutadisha bekufanele bakhethwe ngokucophelela.
Izihloko zakhethwa ngokulandela indlela yokuhlonza i-Fukuda , bese ziqhubeka zinciphisa kulabo abangazange baphendule kahle ngemithi ejwayelekile. Ukuqinisekisa ukuthi bakwazi ukuhlanganyela kulolu cwaningo, kwakudingeka bakwazi ukuhlala okungenani imizuzu engama-30, vakashela isikhungo sezokwelapha njalo ngemva kwamasonto ambalwa, bese ugcwalisa lemibuzo ngaphandle kokusizwa. Futhi, kwakudingeka bakhathele ngokwanele ukuba bangaphuthelwa esikoleni noma basebenze izinsuku eziningana ngenyanga kodwa abanele ukuthi badinga usizo ngemisebenzi eyisisekelo yokuphila kwansuku zonke. Lokhu kusho ukuthi le miphumela angeke isetshenziswe kumacala aqinile kakhulu.
Lokhu kwakuyinkimbinkimbi encane, ehlanganisa izihloko ezingu-30 nge-ME / CFS, abayi-15 abaye banikwa yi-yoga nabangu-15 kubo. Ngemuva kwesigaba sokuqala, abantu ababili bathi bazizwa bekhathele. Omunye wabika ukuthi uyamahloni. Kodwa-ke, lezi zinto azizange zibikwe emva kwesimiso esilandelayo futhi akekho noyedwa wabahlanganyeli oye wahamba.
Abacwaningi bathi i-yoga ibonakala ekunciphiseni ukukhathala. Futhi, abaningi abathintekayo babika ukuthi bafudumele futhi belula ngemva kwemihlangano ye-yoga.
Ekugcineni, esikwaziyo ukuthi lolu hlelo oluthile lwe-yoga lusiza abantu abane-ME / CFS abangekho phakathi kwabagula kakhulu. Lokhu kungase kungabonakali njengokuningi, kodwa kuyisiqalo. Singathemba ukuthi abacwaningi abaningi basebenzisa le protocol ye-yoga noma into efanayo ephindaphinda isifundo. Uma lokhu kungumhlahlandlela ongathuthukisa izimpawu ngaphandle kokubangela i-malaise emva kokucindezela, kungaba yigugu kakhulu.
Isifundo sendaba: Yoga & Related Lifestyle Changes
Ngonyaka ka-2015, ukulandelwa kwaminyaka emibili ukulandelwa kwesifundo (Yadav) kushicilelwe okwakungenolwazi oluthembisayo mayelana ne-yoga kanye nemikhuba ehlobene ye-ME / CFS.
Le ndaba yayinomuntu oneminyaka engu-30 ubudala kanye nalokho abacwaningi abakuchaza ngokuthi "izinga elihle lokuphila nobuntu obushintshiwe." Uhlelo lokungenelela luhlanganisa:
- Ukuhleleka kwe-Yoga,
- Ukuzivocavoca umzimba,
- Ukuzindla,
- Izingxoxo zeqembu,
- Iseluleko somuntu ngamunye ngokuphathwa kokucindezeleka ,
- Izinguquko zokudla,
- Umsebenzi womzimba owengeziwe.
Waya emihlanganweni eyisithupha. Eminyakeni emibili kamuva, lezi zinguquko zendlela yokuphila zibonakala zenze ngcono kakhulu ubuntu bakhe, inhlalakahle, ukukhathazeka kanye nesiprofetho sokugula.
Ngakho lokhu kusitshelani? Yasebenza kumuntu oyedwa, kodwa lokho akusho ukuthi kuzosebenza kuwo wonke umuntu. Futhi, asazi ukuthi i-yoga engakanani, noma yimuphi omunye into ehlukile, eyenezele ekuthuthukiseni kwakhe konke. Noma kunjalo, ngokuvamile kuvame ukufana nalokhu okuholela ekucwaningeni okuqhubekayo.
Futhi lokho kufaka ucwaningo kuze kube yimanje.
Olunye u-Yoga Research: Kusho ukuthini Ngami / CFS?
Ukucwaninga nge-yoga ngezinye izimo kubonisa ukuthi kunganciphisa ukukhathala, kodwa asazi ukuthi lokhu kusebenza ekutheni ukukhathala okuhlukile kweM ME / CFS.
Sinezocwaningo eziningi nge-yoga ye-fibromyalgia , efana kakhulu ne-ME / CFS. Isibonelo, isifundo esisodwa (Carson) sikhombisa ukuthi i-yoga ingandisa ukwanda kwe-hormone cortisol kubantu abane fibromyalgia. Kokubili i-fibromyalgia ne-ME / CFS ivame ukwenza umsebenzi we-cortisol ongajwayelekile.
Esinye isifundo (Mithra) sabonisa ukuthuthukiswa kwezimpawu ezingokomzimba nezingokwengqondo ku-fibromyalgia kanye nezinye izimo eziningana zezinzwa, kuhlanganise ne- multiple sclerosis , isifo se-Alzheimer, isifo sokuhlushwa nesifo sohlangothi . I-ME / CFS ikholelwa ukuthi, okungenani ngeyingxenye, i-neurological.
Kodwa-ke, akunakwenzeka ukwazi ukuthi imiphumela iyofana yini ne-ME / CFS. Asisazazi okwanele mayelana nama-physiology avamile phakathi kwe-fibromyalgia ne-ME / CFS kanye nezimpawu ezithile ezibangela ukuthi ukuthi yini enhle kumunye okuhle komunye.
Ngaphandle kwalokho, kufanele sithembele ebufakazini bokuqala, okuyinto njalo isikhwama esixubene uma kuziwa emisebenzini yomzimba kanye ME / CFS. Odokotela abathile (kodwa hhayi bonke) batusa i-yoga nabanye (kodwa hhayi bonke) abantu babika impumelelo ngayo.
Ekugcineni, kungcono kuwe (ngokuqondiswa kusuka eqenjini lakho lokunakekelwa kwezempilo) ukunquma ukuthi i-yoga yinto okufanele uzame.
Ukuqalisa nge Yoga
Unezinketho eziningi uma kuziwa ekwenzeni i-yoga. Ungathatha isigaba noma uthole umfundisi womuntu siqu, kodwa lokho akuyona inketho eningi kwabaningi - ukuzama ukufika kungase kube okuningi kakhulu. Noma kunjalo, ungathenga futhi ividiyo noma uthole okukhululekile ku-intanethi, noma uhlele isimiso sakho siqu. Uma usanda ku-Yoga, kungaba umqondo ongcono wokuba nekilasi noma ividiyo ukuze uzuze ulwazi lomfundisi.
Kungakhathaliseki ukuthi wenza kuphi, kungcono ukuqhubeka kancane kancane. Ungase uqale ukuqala nge-pose eyodwa noma amabili ngosuku. Thatha izinkomba zakho ocwaningweni lwaseJapane okhulunywe ngenhla bese ubona ukuthi lezo zifakazela yini. Khona-ke, uma uqiniseka ukuthi akukwenzi uzizwe unzima nakakhulu, ungaqala ukwandisa isikhathi sakho se-yoga.
Kunokuba wenze isikhathi eside, ungase uzame ukungeza iseshini yesibili nosuku lwakho. Ngokusebenza ngezikhathi ezincane zokuphumula okuphakathi, ungathola ukuthi uyakwazi ukwenza okuningi ngaphandle kokubangela i-malaise emva kokucindezela.
Ungathola isimiso sami se-yoga lapha:
Imithombo:
Boehm K, et al. Imithi ehambisana nesibonakaliso esisekelwe ehlukile: eCAM. 2012; 2012: 124703. Imiphumela yezinyathelo zogaga ekukhathala: ukuhlaziywa kwe-meta.
UC Curtis K, u-Osadchuk A, uKatz J. Journal of Pain Research. 2011 ngoJulayi; 2011 (4): 189-201. Ukungenelela kwe-yoga yezinyanga eziyisishiyagalombili kuhlobene nokuthuthukiswa ebuhlungu, ukusebenza kwengqondo nokucabanga, kanye nezinguquko kumazinga e-cortisol kwabesifazane abane-fibromyalgia.
D'Silva S, et al. I-Psychosomatics. 2012 Sep-Oct; 53 (5): 407-23. Izindlela zokwelapha zomzimba zengqondo yokuhlukumeza okuningi: ukubuyekezwa okuhlelekile.
UMishra SK, et al. Amanothi we-Indian Academy of Neurology. 2012 Oct; 15 (4): 247-54. Inani lokwelapha lwe-yoga ezinkingeni zezinzwa.
Oka T, et al. Imithi ye-Biophsychosocial. 2014 Dec 11; 8 (1): 27. I-yoometric yoga ithuthukisa ukukhathala nobuhlungu beziguli ezine-syndrome ezingapheliyo eziphikisanayo nezindlela zokwelapha ezivamile: ukuhlolwa okungahleliwe nokulawulwa.
Yadav RK, et al. Umbhalo wezinye izindlela kanye nemithi ehambisanayo. 2015 Ngo-Apr; 21 (4): 246-9. Icala lokulandelela iminyaka emibili le-syndrome engapheliyo yokukhathala: ukuthuthukiswa okukhulu kobuntu kulandela ukungenelela kokuphila ngendlela yokuphila kwe-yoga.