Yini Oyenzayo Lapho Ucindezelekile Ukucindezeleka?
Ukucindezeleka kugula izifo eziningi iziguli eziningi. Ngokwalo, ukucindezeleka kungenza uzizwe ungaphefumuli. Ukucindezeleka kungase kube nomthelela ekungathathi imithi ye-asthma.
Ukucindezeleka kuyingxenye yempilo yethu yansuku zonke futhi akunakwenzeka ukuthi ungakwazi ukuqeda konke ukucindezeleka ekuphileni kwakho. Eqinisweni, akuzona zonke izingcindezi ezimbi. Ukucindezeleka okunye kungabangela ukwanda komkhiqizo.
Kodwa-ke, kufanele ugweme ukucindezeleka okungapheli, ukuphatha ukucindezeleka ongakwazi ukugwema, futhi ufunde amasu okuphumula nokuvimbela izimpawu ze-asthma.
I-pathophysiology yokucindezeleka ne-asthma iholela emzimbeni wakho ukukhulula amakhemikhali njengama-histamines okuholela ekuphenduleni okuvuthayo kanye nezimpawu ezifana nokuqina kwesifuba , ukukhwehlela , ukuphefumula komphefumulo , noma ukukhanya okumhlophe .
Ukuzivocavoca njalo
Xoxa nodokotela wakho ngokuthi yiziphi izinhlobo zokuzivocavoca ongazenza njalo nge-asthma yakho. Noma yikuphi ukuzivocavoca oyithandayo, kusuka ku-aerobics kuya kwi-yoga, kungazuza amazinga akho okucindezeleka. Ukuzivocavoca kuphakamisa amazinga endorphin, kuthuthukisa imizwelo, kuthuthukisa ubuthongo futhi kukusiza ukuba ukhulise amazinga kagesi. Ukuzivocavoca futhi kuyindlela ephumelelayo yokuvimbela ukukhuluphala , okunemiphumela emibi kumazinga e-asthma nokucindezeleka.
Funda izindlela zokuphumula
Ngenkathi kunamasu amaningana ahlukahlukene afana nokubhala noma ukufakazela okuqinisekisayo okuhle; ukuphuza phansi kungase kusize.
Ukuzivocavoca Okuphefumulayo
Ukuzivocavoca okuphefumulayo akusizi nje ukuphatha ukucindezeleka, kodwa kungasiza futhi uthole ukulawula i-asthma.
Indlela ye-Buteyko yokuphefumula yaqashelwa njengokuthi ingasisiza yi-Guideline yaseBrithani ku-Management of Asthma 2008. Isiphakamiso sekilasi "B" sisho ukuthi ukuzivocavoca kungase kube usizo kwabanye abagulayo abane-asthma. Lezi ziqondiso zithi "Indlela yokuphefumula ye-Buteyko ingase ibhekwe njengokusiza iziguli ukuba zilawule izimpawu zesifo se-asthma."
Zindla
Ukuzindla okulula kunganikeza izinzuzo ezibalulekile empilweni yakho nokuphila kahle. Abaningi bangalokothi banikeze ukuzindla ukuzama ngoba banomuzwa wokuthi kungaba nzima kakhulu.
Zama lokhu ukuzindla okungamaminithi amane okulula.
- Vala amehlo akho uphumule. Ngiyathanda ukuba nezibani futhi ziphansi futhi abanye bazokhetha umculo omnene ngemuva. Isihlalo esihlelekile futhi sihle.
- Thatha umoya ojulile ugxile ekuhambeni kwe-diaphragm yakho nesisu.
- Gxila ekukhululeni ukuphazamiseka emzimbeni wakho ngomzuzu owodwa bese uzama ukugxila 'ekucabangeni lutho.' Njengoba imicabango ingena engqondweni yakho bavumele bahambe.
- Ngemzuzu emibili, zama ukugxila ezintweni ezinhle ekuphileni kwakho.
- Ngomzuzu omuthathu, gxila kubantu nezinto ozithandayo.
- Ngomzuzu omine, gxila ezintweni ezinkulu ofuna ukuzenza.
Yoga
I-Yoga ingumkhuba we-mindfullness owela ngaphansi kwemithi yokwelapha ehambisanayo. It has amasu amaningi, izimo, kanye nezinhlobo. Ibuye igxile ngokuphefumula. Iziguli zami eziningi ziye zathola izindlela zamaHatha ezilula futhi ezijabulisayo ukuqala nazo.
Yiba Uchwepheshe We-Asthma
Nakuba zonke izindlela ezibalwe ngenhla zizokusiza ukunciphisa amazinga akho okucindezeleka, ukuba uchwepheshe we-asthma uzokusiza ukunciphisa ukucindezeleka kwakho nge-asthma. Qinisekisa ukuthi une-action action plan.
Lo mhlahlandlela uzokufundisa indlela yokugwema izimbangela ze-asthma nokuthi yini okufanele uyenze mayelana nokuphathwa kwemithi yakho. Ukuba nebalazwe lomgwaqo nokwazi okufanele ukwenze uma uthuthukisa izimpawu ze-asthma kuzokwehlisa izinga lakho lokucindezeleka mayelana nesifo se-asthma.
I-asthma idinga imithi eminingi ethathwa ngezizathu ezahlukene. Kuye ngokulawulwa kwakho kwamanje kanye nezimpawu zakho ze-asthma uzothatha inhlanganisela ehlukene yemil. Yakho. Umphumela we-Asa, kubalulekile ukwazi umehluko phakathi kwe- inhaler yakho nemithi yakho yokulawula. Ngokufanayo, ukuthi uthatha imithi ngayinye kaningi kangakanani futhi wazi ukuthi uma usebenzisa imithi yakho ngokungadingekile kubalulekile ekulawuleni okuhle nokugcina ukukhathazeka kwakho nge-asthma.
Amanye amasu okunciphisa ukukhathazeka nge-asthma yakho ahlanganisa umndeni wakho. Umndeni wakho unganikeza ukusekelwa okudingekayo nomphakathi. Zonke izimo zokunakekelwa kwempilo ezingapheli zingaba nzima ukuphatha futhi imindeni ingasiza ukuqonda lesi sifo.
Okokugcina, kunezinye izinguquko zokuphila ongazenzayo kuphela ezokwenza ngcono impilo yakho yonke kodwa izosiza ukuthuthukisa i-asthma yakho. Ukulahlekelwa isisindo, ukuyeka ukubhema nokusebenzisa okuningi yizo zonke izindlela zokuphila ezizosiza ukuthuthukisa i-asthma yakho. Lezi ezinye zezimo ezinzima kunazo zonke zokuguqula abantu, kepha ukwenza lezi zinto kuzoholela ekulawuleni okungcono kwe-asthma yakho. Ngenkathi ukushintsha kwendlela yokuphila kunzima, kuthatha isikhathi nokuzinikela kwakho, kuzoholela ezimpawu ezimbalwa nokulawula okungcono kwe-asthma yakho.