Ukuphila kwansuku zonke ngezinhlungu ze- fibromyalgia kungaba yinselele ngempela. Akudingeki nje ukuthi uhlale ubuhlungu obungapheli nsuku zonke, kodwa ngokuvamile kufanele ubhekane nezinye izimpawu ezihlobene ne-fibromyalgia, njengokuphazamiseka kokulala nokugulisa isifo sofuba (IBS) .
Njengazinye izimo ezibuhlungu ezingapheli, kunezindlela zokubhekana nobuhlungu bansuku zonke , kubandakanya ukuthatha imithi yakho njengoba kuqondiswe, ukugcina iphephabhuku lobuhlungu nokufunda amasu okuphumula.
Kodwa-ke, kunezinye izinto ezimbalwa ongayenza eziqondile ukubhekana nobuhlungu obungapheli be-fibromyalgia.
Thuthukisa i-Healthy Pattern Patterns
Abantu abane fibromyalgia bavame ukukhathazeka ukulala. Naphezu kokukhathala okuhlotshaniswa nobuhlungu obungapheli be-fibromyalgia, ungase ube nobunzima bokulala noma ukulala ubusuku bonke. Abanye odokotela babanika iziguli zabo i-fibromyalgia usizo lokulala . Kodwa-ke, uma ungakhululekile ukuthatha amaphilisi okulala, kunezinye izinto ezimbalwa ongazama ngazo:
- Yakha amaphethini okulala nokulala futhi uvuka eduze nesikhathi esifanayo nsuku zonke.
- Beka isimo sengqondo sokulala ngokucisha izibani kanye nevolumu ku-TV amahora ambalwa ngaphambi kokulala.
- Nciphisa i-caffeine yakho ne-nicotine ukusetshenziswa emini nasemini.
- Gwema ukulala naphakathi nosuku.
- Thatha ibhuku lokuphumula ngaphambi kokulala.
- Zama i-aromatherapy ethile. Abanye abantu bathola iphunga le-lavender ne-chamomile ukuphumula.
Qaphela Ukudla Kwakho
Ukudla okungcono kungasiza abanye abantu abanezimpawu ze-fibromyalgia. Ezinye izimo ezihlobene, njenge-IBS, zingenziwa zibi kakhulu ngokudla okungenampilo. Ukwengeza, ukudla ukudla okunomsoco okungaphezulu kungakusiza ukuba ugweme izinkinga zesisindo ngezinye izikhathi ezivela esimweni esibuhlungu esingapheliyo, okungase futhi sinciphise ukucindezeleka kwansuku zonke emzimbeni wakho.
Ukuzivocavoca njalo
Ukuzivocavoca kunezinzuzo eziningana kubantu abanezinhlungu ezingapheli ze-fibromyalgia . Okokuqala, kungakusiza ukuba ubekezelele umsebenzi omningi, okusho ukuthi ngokuhamba kwesikhathi isimiso sakho sezinsuku zonke kufanele siphumelele. Okwesibili, kukusiza ukuthi ugcine amandla nesisindo somzimba. Okokugcina, ukuzivocavoca kuvumela umzimba wakho ukukhulula amakhemikhali akwenza uzizwe uhle.
Uma ucabanga ukuqala isimiso sokuzivocavoca, qiniseka ukuthi ukhuluma nodokotela wakho. Futhi, ungagxili kuzo zonke ngesikhathi esisodwa: qala ngomsebenzi obala kakhulu, kancane kancane ukwandisa amandla ngokuhamba kwesikhathi. Cabanga ngemisebenzi emithonya ephansi njengokuhamba ngesitebhisi sokuhamba ngesivinini esincane noma i-Tai Chi. Njengoba ukwakha amandla akho, ungaphonsa eminye imisebenzi enzima kakhulu njengokubhukuda noma i-yoga.
Lapho Udinga Usizo Olwengeziwe
Ngezinye izikhathi, ukubhekana nokwakho kunzima. Ukukhuluma nomuntu owaziyo kungasiza. Amaforamu ase-inthanethi namaqembu ezesekelo zendawo angasiza. Ukuvakashela umelaphi kungaba usizo, njengoba ukucindezeleka kuvame kakhulu kubantu abanezinhlungu ezingapheli ze-fibromyalgia. Ungase ucindezeleke uma uhlangabezana nakho konke noma okulandelayo:
- Imizwa yokungathembeki noma ukuphelelwa ithemba
- Ukuphazamiseka kokulala
- Ubuhlobo obuhle
- Kunzima ukugxila emsebenzini noma esikoleni
- Ukuthola isisindo esingavamile noma ukulahlekelwa
Khuluma nodokotela wakho uma ucabanga ukuthi ungase ucindezelwe ngenxa yobuhlungu bakho be-fibromyalgia. Ngokubambisana, ungakha uhlelo lokuzizwa luba ngcono kangcono.
Imithombo:
I-American College of Rheumatology. I-Fibromyalgia.
I-National Institute of Arthritis neMisculoskeletal kanye Nezifo Zesikhumba. I-Fibromyalgia: Imibuzo Nezimpendulo Nge-Fibromyalgia.