Izinzuzo ezingenzeka futhi Ungaqala kanjani ngokuzivocavoca kwamanzi
Uma une- fibromyalgia (i-FMS), ukuzivocavoca inkemba enezinhlangothi ezimbili-kungenza uzizwe ungcono, kodwa kungenza uzizwe unzima nakakhulu.
Kwenzeka kanjani lokhu? Konke mayelana nokuqina nobude. Bobabili kufanele bahambisane nesilinganiso sakho somuntu ngamunye wokubekezelela ukuvivinya umzimba.
Ifomu lokuzivocavoca nge-fibromyalgia elinake kakhulu ukunakekelwa kwamanzi afudumele.
Izifundo eziningi zibonise ukuthi inikeza izinzuzo eziningi. Abacwaningi bathi kungasiza:
- ukuthuthukisa ubuhlungu obukhulu (iphuzu lapho inzwa iba buhlungu khona)
- ukunciphisa isibalo se-tender-point
- ukunciphisa ubuhlungu
- khuthaza umsebenzi wokuqonda
- ngcono ikhono lokusebenza
- ngcono impilo yengqondo
- ukunciphisa amafutha omzimba
- yenza ube nomuzwa wokuthi isimo sakho sinzima kakhulu
Ucwaningo lubonisa nokuthi abantu abane-FMS bayakwazi ukubekezelela ukuvivinya kwamanzi afudumele kunamanye amafomu okuzivocavoca.
Ubuqine kangakanani ubufakazi?
Yiqiniso, noma nini lapho ukhuluma ngocwaningo, kufanele ucabangele ukuthi izifundo zithembekile kangakanani.
Ukubuyekezwa kobufakazi obungu- 2014 eshicilelwe ku- Cochrane Database yezokuHlola okuHlanganiselwe kwaphetha ukuthi kwakukhona ubufakazi obuncane bokuzilinganisa ukuthi izinga lokuqeqeshwa kwamanzi lizuzisa i-fibromyalgia. Futhi wathola ubufakazi obukhulu kakhulu obuphezulu obusekela ukuhlanganiswa kwamanzi nokusetshenziswa komhlaba.
Leli qiniso lobufakazi alilona elingajwayelekile uma kuziwa ezenzweni zezokwelapha ezingekho izidakamizwa.
Noma kunjalo, kubonisa ukuthi imiphumela yakho ingase ingahambisani neziphetho zokutadisha.
Ungase ube nezici ezivusa amadlingozi ezenza ukwelashwa okusebenzayo kungaphumelelanga kahle, ikakhulukazi uma kuziwa ezimweni eziphambene.
- Uma unesifo esingapheliyo sokukhathala, okuvamile kithi, uphawu lwe -malaise emva kokucindezela lungenza ube namandla kakhulu ukubekezela amandla futhi uholele ekukhuleni okunamandla ezimpawu.
- Uma unqunywe ngokungathí sina, kungase kudingeke ukuba usebenzise kancane kakhulu kunabantu abasesifundweni.
- Uma unemibandela ehlanganisayo efaka umonakalo ohlanganyelwe, njenge- arthritis , ungase udinge uhlelo oluqondiswe ngqo kuwe hhayi nje kuphela kwiziguli ze-fibromyalgia ngokujwayelekile.
Noma kunjalo, ukungaguquguquki kokuthola okuhle kuholela ekuthembekeni emzimbeni wobunye ubufakazi. Kumele ucabange ngokunenzuzo kanye nokuqapha ngokucophelela futhi uxoxe nabo nodokotela wakho ngaphambi kokuba uphumele emithini yokwelashwa yimuphi uhlobo.
Izinzuzo ezijwayelekile zokuzivocavoca kwamanzi
Ukuzivocavoca kwamanzi, ngokuvamile, kulula ukwenza futhi kuzuze ngaphezu kokuzivocavoca okufanayo emhlabathini, futhi kunomzimba omuhle emzimbeni wakho. Inezinzuzo eziningana ngathi.
- Akungenalo umthelela, ngakho ngeke ukugoqa imisipha yakho namalungu akho.
- Ukuvuthwa kunciphisa imiphumela yodlame ngakho ukuthutha kuthatha umzamo omncane.
- Amanzi anikezela ukumelana, okukusiza ukwakha amandla nokuthuthukisa ibhalansi engcono.
- Ukucwiliswa emanzini kukusiza ukuba uphumule futhi unciphise ukuqonda ubuhlungu.
Kungani Amanzi Afudumele?
Ichibi elifudumele ngamanzi lungcono ukwelapha ngoba amanzi abandayo angenza imisipha ikhule. Kubaluleke kakhulu ku-FMS ngoba abantu abaningi abanesimo abahambisani nokubandayo. Idibi elifudumele ngamanzi lihlala lizungeze ama-degree angu-89,6 Fahrenheit (32 Celsius), okuyizicucu eziningana ezifudumele kunamachibi amaningi atshisayo.
Uma ubekezelela ukushisa kahle futhi ungaboni ukuthi imisipha yakho ihlala echibini elivamile lokushisa, ungazama ukusebenzisa lapho. Noma kunjalo, bukela izimpawu ukuthi umzimba wakho usabela kahle emakhazeni, kokubili ngesikhathi nangemva komsebenzi wakho.
Ama-gyms amaningi ayenawo amachibi afudumele. Udokotela wakho noma uchwepheshe wezempilo angayazi abanye emphakathini wakho, noma ungabheka ama-ejenti nezindawo zendawo, kufaka phakathi:
- amakolishi namavesi
- YMCA noma i-YWCA
- izikhungo zokuvuselela
- I-Arthritis Foundation
- Ama-Easter Seals
- I-Salvation Army
- amaqembu asekelayo we-arthritis noma i-FMS
Eziningi zalezi zindawo zihlele amakilasi kubantu abane-FMS noma nganoma yisiphi isimo esinqanda ukuhamba, lapho ungafunda khona kumfundisi oqeqeshiwe.
Ukuqalisa
Hlola nodokotela wakho ngaphambi kokuqala ukwelashwa kwamanzi noma uhlelo lokuzivocavoca .
- Funa umfundisi oqeqeshiwe noma ochwepheshe.
- Qala kancane, ngezikhathi ezincane, eziphansi futhi bese usebenza kancane kancane.
- Qala ngeeseshini ezimbili ngesonto, izinsuku eziningana ngaphandle, ukubona ukuthi umzimba wakho uphendule kanjani ekusebenzeni.
- Yazi ukulinganiselwa kwakho futhi uhlale ngaphakathi kwabo. Ungabi nomuzwa wokuthi kufanele uwenze kulo lonke iklasi.
- Ungazami ukucindezela ubuhlungu, ngoba kungenzeka ukuthi ubuhlungu nakakhulu kamuva.
- Xoxa nodokotela wakho mayelana nesikhathi sokubulawa kwababulali obuhlungu. Uma uwathatha ngaphambi kokuzivocavoca, ungase uphelelwe imibono yomzimba wakho osebenza kanzima kakhulu.
Imithombo:
UBudonde J, et al. Idatha yeCochrane yokubuyekeza okuhlelekile. 2014 Okthoba 28; 10: CD011336. Ukuqeqeshwa kwe-Aquatic ukuqeqeshwa kwe-fibromyalgia.
Latorre PA, et al. I-rheumatology yemitholampilo nokuhlolwa. 2013 Nov-Dec; 31 (6 I-Suppl 79): S72-80. Umphumela wesonto lokuqeqeshwa ngokomzimba wamasonto angu-24 (emanzini nasemhlabeni) ebuhlungu, amandla okusebenza, ukwakheka komzimba kanye nekhwalithi yokuphila kwabesifazane abane-fibromyalgia.
I-Latorre Roman PA, i-Santos E Camos MA, i-Garcia-Pinillos F. I-rheumatology yamanje. 2015 Nov; 25 (6): 943-7. Imiphumela yokuqeqeshwa okusebenzayo ebuhlungu, amandla omlenze, nokulinganisela kwabesifazane abane-fibromyalgia.
I-Letieri RV, et al. Kufakiwe Revista brasileira de reumatologia. 2013 Nov-Dec; 53 (6): 494-500. Ubuhlungu, ikhwalithi yokuphila, ukuqonda komqondo kwezempilo nokucindezeleka ezigulini ezine-fibromyalgia, ezihanjiswe kuma-hydrokinesiotherapy.
Segura-Jimenez V, et al. Umagazini wezwe jikelele wemithi yezemidlalo. 2013 Jul; 34 (7): 600-5. Uhlelo lokuzivocavoca lwamanzi olusheshayo olushuthukisayo luyanciphisa ubuhlungu obusheshayo ezigulini ze-fibromyalgia yabesifazane; Isivivinyo somtholampilo esingalawuleki.