Izixazululo zasekhaya ezingabizi ze-Fibromyalgia, Isifo Sokuphela Kwokukhathala Syndrome

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Ukukhululwa Kwezinhlungu Eziphezulu

I-Fibromyalgia (i-FMS) ne- syndrome yokukhathala okungapheli ( ME / CFS ) iza nezinqwaba zempawu ezingase zihluke ekudumeni ukukhubaza. Imishanguzo yezokwelapha ngokuvamile ihloswe kakhulu kunazo zonke, kodwa kuze kube manje asinayo imithi yokwelapha eyehlisa zonke izimpawu zethu.

Lapho ukwelashwa kuphelelwa khona, ukuphathwa ngokweqile kuthatha. Unezinketho eziningi ezilula, eziphansi izindleko zokuphatha lezi zimpawu ezisele.

Amanxeba amaningi okuphumula nobuhlungu asemakethe angasiza ekunciphiseni ama-aches nezinhlungu zakho. Ezinye zezinto ezivamile zihlanganisa i-Capzacin (i-capsaicin), i- Tiger Balm (i-camphor ne-menthol), i-Aspercreme (i-trolamine salicylate), i-BioFreeze (menthol USP) ne-SalonPas ama-patches (i-camphor, i-menthol ne-salicylate ye-methyl).

Kule mikhiqizo, i-capsaicin kuphela iboniswe ngempumelelo ngokumelene nesithandwa se-FMS kwizifundo. Kodwa-ke, ubufakazi buyimpumelelo futhi umsebenzi omningi udinga ukwenziwa. Noma kunjalo, abantu abaningi abane-FMS bafunga ngale mikhiqizo. Abaningi banomlando omude njengezokwelapha izifo.

Ngenxa yokuthi basebenza kuphela lapho ubeka khona, ama-rubs nama-patches asetshenziselwa ubuhlungu obukhona, okungaba khona ku-FMS naku-ME / CFS. Akunakwenzeka ukusiza izinhlungu ze-FMS ezithutha ngezikhathi ezithile emzimbeni wakho.

I-Capsaicin kungenzeka ukuthi ayiyona into enhle kuwo wonke umuntu, noma kunjalo. Kukhokha ukufunda ngale mithi ngaphambi kokuyihlanganisa yonke umzimba wakho.

Noma ngabe yiziphi imikhiqizo oyikhethayo, ungalindeli izimangaliso ezivela kubo futhi usebenzise njalo njengoba kuqondiswe. Ukusebenzisa okuningi kakhulu, noma ukumboza indawo, kungaba yingozi futhi kuholele ekudleni kokudlula. Uma unesikhumba esibucayi, kungcono ukuqala ngamanani amancane ukuhlola ukusabela.

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Ukushisa

Ukushisa kuyindlela enhle yokuphumula imisipha eqinile, ikakhulu kulabo abavame ukubandayo futhi kungase kube nesikhathi esinzima ukufudumala.

Imikhiqizo eminingi yokushisa iyatholakala, kufaka phakathi:

• Ukushisa kwamapayipi (qinisekisa ukuthi uthola eyodwa evala ngokuzenzakalelayo uma uyisebenzisa embhedeni)
• amabhodlela amanzi ashisayo
• izikhwama zelayisi (irayisi ngaphakathi esikhwameni esithambile, eshisayo ku-microwave)
• izingubo zokugqoka zamagetsi
• amasokisi atshisayo noma ama-slippers

Ukugeza okushisayo kuyintandokazi yabantu abaningi abane-FMS ne-ME / CFS.

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Imikhiqizo yokupholisa

Ukuzwela kwezinga lokushisa kwe-FMS ne-ME / CFS kungabandakanya nokuthambekela kokudlula futhi kunenkinga yokupholisa phansi.

Futhi, ibhulogi lingasiza, ngamanzi okugeza okupholile noma nje ugibele izinyawo zakho.

Imikhiqizo eminingi yokupholisa nayo nayo emakethe , noma kunjalo, futhi iphatheka kakhulu kune-tub.

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Epsom Salt

Lokhu kungase kuzwakale njengento okuthiwa umama wakho ayisebenzise, ​​kepha abantu abaningi abane-FMS, ME / CFS, nezinye izimo ezibuhlungu ezingapheliyo basasebenzisa usawoti we-Epsom futhi bathi kuyasiza. Ngokuvamile kufakwe ebhodini, kodwa ungathola ama-salti kwezinye imikhiqizo, njenge-lotions, futhi.

U-Epsom usawoti wendabuko wendabuko ongakutholi ukunakwa okuningi kwabacwaningi. Ngenxa yokuthi usawoti we-Epsom uqukethe i-magnesium, abanye bacabanga ukuthi kuphakamisa izinga le- magnesium egazini lakho, futhi i-magnesium icatshangwa ukuthi isisiza ukunciphisa izimpawu ze-muscle (ngokuyinhloko i-cramping). Ucwaningo olulodwa lusekela le nkolelo mayelana nosawoti we-Epsom.

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Deep Breathing

Kungase kuzwakale kulula kakhulu, kepha ukuphefumula ngokujulile kungasiza ekunciphiseni ukukhathazeka okungafika nalezi zifo.

Abantu abaningi bathatha ukuphefumula okufishane, okungajulile, okungabangela impendulo "yokulwa noma yezindiza" ohlelweni lwakho lwezinzwa ze-autonomic (ANS). Uma uqaphela ukuphefumula kwakho ngokucophelela, cishe kunomthelela ohlukile ku-ANS, okuvumela umzimba nomqondo wakho ukuba uphumule.

Ukuzicabangela , okutholile ukunakekelwa okuningi kwamuva kulezi zimo, kuhilela ukuphefumula okujulile kanye neminye imikhuba engakusiza.

Amahlombe akho akufanele athuthe phezulu uma uthatha umoya ojulile. Esikhundleni salokho, yiqondise phansi, phansi kwezimbambo zakho, uphefumule kancane kancane. Ungasebenzisa le nqubo ukuzama ukuthobisa umzimba wakho uma uzizwa ukhathazekile, futhi ungase ufune ukuyiqhuba ngezinye izikhathi futhi. Nansi indlela:

• Funda Ukuphefumula Ngokujulile, nge-Pilates Expert Marguerite Ogle

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Amadivayisi wokumisa

I-toni yamadivaysi e-massage ehlukene asemakethe, futhi amanye awo alahlekelwa kuphela ama-dollar ambalwa. Bangakusiza ukukhulula imisipha eqinile.

Ezinye izixwayiso kulabo abane-FMS, noma kunjalo: uma unezinhlungu kusuka ekuthinteni okukhanyayo ( allodynia ), la madivaysi angathuthukisa ubuhlungu bakho empeleni. Ukuvimbulula kungase kukukhathaze, ngakho khetha ngokucophelela.

Futhi ubone: Amadivayisi we-Massage ethuthukisiwe we-FMS & ME / CFS

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Ukulala Okufanele & Amathwala

Ama-soft sheets ayadingeka kumuntu onalo i-allodynia, futhi ufuna ukugwema imibimbi engabangela ubuhlungu obukhulu uma ubeka kuwo. Uma unenkinga, ungase ufune ukuthola i-clip-ephepheni ehlala ukugcina izinto ziphahlazeka. Babizwa nangokuthi i-sheet suspenders noma i-garters yamashidi.

Ubuhlungu bekusasa yisimpawu esivamile kithi, kodwa ungakwazi ukukhulula okunye ngomlotha noma emilenzeni efanele. Zama ngobukhulu obuhlukene, umqubu womzimba, njll ukuze ubone ukuthi yini okusebenza kahle kuwe.

Uma unomuzwa wokuthi udinga ukutshala ekubhekeni okungcono noma embhedeni omusha, bheka:

• Ukubuyekezwa komkhiqizo: I-Waterbase Pillow
• Ukubuyekezwa komkhiqizo: AmaSpredishithi Okulawula Ukushisa

_Umthombo:

_{De silva V, et. al. I-Rheumatology (i-Oxford). 2010 Jun; 49 (6): 1063-8. Ubufakazi bokusebenza kwemithi ehambisanayo neminye ekuphathweni kwe-fibromyalgia: ukubuyekezwa okuhlelekile.}