Ukuzwa Okungcono Ngokuzizwa Kubi kakhulu
Uma une- fibromyalgia (i-FMS) noma isifo esingapheliyo sokukhathala (i-CFS noma i- ME / CFS ), kuvamile kubantu abathandekayo ukukhuluma izinto ezinjengalezi, "Uma nje usebenzise okuningi, uzozizwa ungcono."
Amaphuzu okucwaninga ezinzuzo zokuzivocavoca ekulawuleni izimpawu zethu, ikakhulukazi ku-FMS, ngakho-ke udokotela wakho angase avuselele kuwe ukuthi asebenze nakakhulu.
Kodwa uma uzivocavoca, ungase ugcine nge-flare yesifo ehlala izinsuku.
Ngakho-ke: ingabe ukuvivinya umzimba kusizuzisa noma kusilimaza?
Ukuzivocavoca: Eziwusizo Noma Ezingozi?
Ngokujwayelekile, siyazi ukuthi umzimba womuntu uzuza ngokuzivocavoca. Ukwenza izinhliziyo zethu ziphile kahle, kusiza ukulawula ushukela wegazi, ukushisa amafutha amaningi, njll. Nokho, siyazi nokuthi kubantu abaneFMS ne-ME / CFS, kubangela izinkinga zangempela.
Ayikho impendulo elula yokuthi ukuvivinya umzimba kuzokusiza noma kukulimaze. Khona-ke impendulo ingase ibe yikho kokubili, kuye ngokuthi usebenza kanjani. Unezinto eziningana okufanele uzicabangele ngaphambi kokuba uphumele kuwo.
Zama ukungathengi umqondo ojwayelekile wokuzivocavoca. Umuntu ongavamile onamaFMS noma i-ME / CFS ongaya esikoleni sokuzivocavoca bese efaka ukuqeqeshwa okunzima. Iningi lethu lingcono ekucabangeni ngokuzivocavoca ngokunyakaza okuhlosiwe okuhloswe ukwandisa izinga lethu lokufaneleka.
Into eyodwa ehle kakhulu kithi yukuthi ukuzivocavoca kufanele kube okulinganayo futhi uhlale ngaphakathi kwemingcele yakho. Ukunquma ukuthi lokho kusho ukuthini kuwe kungase kube lula, kodwa yisinyathelo sokuqala sokwandisa izinga lakho lomsebenzi / umsebenzi.
Kubalulekile futhi ukwandisa ubude nobukhulu bokusebenza kwakho kancane kancane.
Okokuqala, bheka izinga lakho lokuzivocavoca. Yini eyenza ukuvivinya umzimba okulinganayo kuhlukile kithi sonke. Umuntu obhekene kahle futhi engakaguli isikhathi eside angakwazi ukubekezelela imizuzu engama-30 kusikripthi. Abagulayo phakathi kwethu bangase bangakwazi ukubekezelela okungaphezu kokumbalwa okuncane lapho belele embhedeni.
Okwesibili, udinga ukuyiqonda ngokuvumelana nokubekezela kwakho. Phonsa umqondo wokuthi "akukho buhlungu, akukho nzuzo" ngaphandle kwewindi! Thembela umzimba wakho uma kukunikeza izimpawu ukuthi sekuyisikhathi sokuyeka. Futhi, qapha indlela ozizwa ngayo kamuva. Ingabe une-swing-up in izimpawu ngosuku noma ezimbili kokulandela ukuzivocavoca? Uma kunjalo, kungase kudingeke ukuhlehlisa emuva.
Ngokuvamile, kungcono ukuqala ngokuzikhandla kancane futhi usebenze kuze kube sezingeni elikufanele. Uma okwamanje ungasebenzi nhlobo, isibonelo, ungase ufune ukuzama imibhangqwana ye-yoga ongayenza ngenkathi uhlezi noma ulele phansi. Uma wazi ukuthi ungakwazi ukubekezelela lokho, ungangezelela enye i-pose noma mhlawumbe ngeseshini yesibili ngesikhathi esithile sosuku.
I-Fibromyalgia vs. Ukuphela Kwokukhathala Syndrome
Okuhlangenwe nakho kokuzivocavoca kuhluke kuye ngokuthi yiyiphi yalezi zimo onayo. Bobabili bahilela ukungabikho ukubekezelelana, kodwa uphawu olucacile lwe-ME / CFS luyisifo se- post-exertional malaise (i-PEM) . Lokho kusho ukuthi kunezimpawu ezibukhali zokuphenduka, ikakhulukazi izimpawu ezifana ne-flu, emva kokuzivocavoca. Futhi, okubalulekile, kukhona ukuhluleka ukuphindaphinda ngokomzimba ngosuku olulandelayo.
Kwesinye isifundo seCanada, abantu abaneMe / CFS kanye neqembu elilawulayo elinempilo bahamba ngebhayisikili yokuzivocavoca ngolunye usuku, babuya ngosuku olulandelayo ukuze babone ukuthi bangaphinda benze umsebenzi wabo.
Abantu abanempilo bangakwazi, ngenkathi labo abane-ME / CFS behluleka ngisho ukusondela ngaphambi kokuba bakhathele. Ucwaningo lubonise ukuthi isikhathi sokuphumula sasijwayelekile ngamahora angu-24-36.
Okwamanje, ku-FMS, ukuzivocavoca kungabangela ukwanda kwezimpawu, kodwa asizange sibone ukuhluleka okufanayo ukuphinda ukusebenza. Siphinde sibe nomzimba ocwaningayo wokwenza ucwaningo okubonisa ukuthi ukuvivinya umzimba njalo kusiza ukunciphisa izimpawu.
Ngakho-ke kubalulekile ukuthi uqaphele kungakhathaliseki ukuthi yini, labo abaneMe / CFS bangadinga ukuba baqaphe nakakhulu uma kuziwa ukuqala noma ukwandisa ukuzama.
Ukungaphumeleli koPhando
Kunesizathu esihle sokuthi odokotela basitshele ukuthi ukuzivocavoca kubalulekile: ucwaningo oluningi lubonisa ukuthi lungasiza.
Eqinisweni, ukubuyekezwa kwezifundo ezingu-2016 zokwelapha i-fibromyalgia uthe ukuvivinya umzimba kwakuwukuphela kokwelapha okwakukhona ubufakazi obunamandla bokusebenza. Omunye ucingo usebenzise umuthi wokuqala we-line.
Kodwa-ke, lolo cwaningo lungase lube namaphutha noma amaphutha athile.
Ku-ME / CFS, kunzima ukwazi ukuthi umzimba wocwaningo uthini ngempela. Izincazelo eziningi zesimo ziyasetshenziswa, futhi izincazelo ezithile zibonisa imiphumela ehlukile kunezinye. Eqinisweni, ucwaningo olusebenzisa incazelo eyodwa lubonisa ukuthi uhlobo lokungenela olubizwa nge-graded exercise therapy lungelashwa ngendlela ephephile, kanti omunye ubonisa ukuthi kuyingozi.
Kungakhathaliseki ukuthi isimo, ukucwaninga umzimba kungabangela inkinga ngezizathu ezimbalwa:
- Ababambiqhaza badinga ukukwazi uhlobo nokuqina komsebenzi okubandakanyekayo. Lokho kusho ukuthi abagulayo kakhulu phakathi kwethu abafakiwe.
- Ucwaningo luxhomeke kumavolontiya, kanti labo abanomthelela ojulile wokuzikhandla bangase bangabi amathuba okuzithandela kunabo ababekezelela kangcono.
- Abantu abanezimo eziphambene ezingase zithole imiphumela ziqedwe, okusho ukuthi akekho okunye okufundiswayo okwenziwe nge- fibromyalgia yesibili okubangelwa ezinye izimo ezibuhlungu noma ezikhandlayo.
- Amanye ama-subgroups angase angabonakali noma angaphansi kwesimo ngenxa yalezi zici ezingenhla. Abacwaningi abaningi bakholelwa ukuthi lezi zimo zombili zihlanganisa izingxenyana eziningana ezingadinga ukwelashwa okuhlukile.
Lezi zinkinga ezingase zihlangane nokuphendula okungalungile kokuzivocavoca ziholele abantu abaningi ukubuza ukuthi ngabe ucwaningo lusebenza yini. Ngokuqinisekile, sinomzimba obanzi obuningi bokuthi ukuvivinya umzimba kungabasiza abanye bethu. Kodwa singayisebenzisa yini sonke? Mhlawumbe, futhi mhlawumbe hhayi.
Ukuzivocavoca Kunconyiwe
Uma ucwaningo luveza ukuthi ukuvivinya umzimba kuzuzisa abantu abane-FMS, izifundo zaqala ukugxila ekutheni izinhlobo zokuzivocavoca zihamba phambili, zisinikeza ulwazi oluqinile ngezindlela ezithile.
Kodwa-ke, nge-ME / CFS, ucwaningo oluthile olwenziwe ngokuzivocavoca luye lwagxila emingcele nokuthi ngabe ukubeka imingcele kuvumela abantu abakwaziyo ukuzivocavoca. Lokhu kusishiya ulwazi oluthile mayelana nezinhlobo ezithile zokuzivocavoca ezingasiza ngama-ME / CFS izimpawu.
Ngenxa yokuthi izimpawu zobuhlungu be-FMS ne-ME / CFS zifana kakhulu, kodwa, futhi ngenxa yokuthi izivivinyo eziphakanyisiwe ze-FMS zizithoba, lezi zindlela zokuzivocavoca zingase zibe yindawo enhle yokuqala kubantu abane-ME / CFS.
Uma ubonisa ukuthobeka ngokwengeziwe, kungaba ngcono kuwe. Izenzo eziphakanyiswa njalo zifaka:
Uma uqala, qiniseka ukuthi unamathele ekuzivocavoca / okwenza ulale phansi, uhlezi, noma endaweni ezinzile. Abantu abaningi abane-FMS ne-ME / CFS bajwayele ukuzondwa, ikakhulukazi uma bemi.
Ezinye izivivinyo ezinomthelelaphansi zifaka:
- Ibhayisikili
- Ukuhamba
- Yenza i-aerobics (uma uhlelekile kahle)
Khumbula, ukhiye ukuqala kancane, ubukele izimpawu zakho ngokucophelela, futhi uthole izinga lokuzikhandla elikufanele manje. Gcina okulandelayo engqondweni:
- Zibophezele ukuhamba, kodwa ungazishiyi ukwenza okuningi uze wazi ukuthi usulungele.
- Lindela ezinye izithiyo - uzodinga ukuzama ukuthola izinga lakho lokubekezela.
- Khumbula ukuthi ukuzama ukufika kuzo zonke izinhlobo. Ungazami ukuzivocavoca ngosuku oya esitolo sokudla noma ukwenza okunye okunzima.
- Thatha izinsuku uma udinga, kodwa ungayeki! Umvuzo ungase ube ubuhlungu obuncane, amandla amaningi kanye nekhwalithi engcono yokuphila.
Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca. Angakwazi ukukwazisa lapho angakuqala khona noma akuqondise ezinsizeni emphakathini wakho ongasiza.
Imithombo:
Angel Garcia D, Martinez Nicolas I, Saturno Hernandez PJ. Reumatologia clinica. > 2016 Mar-Apr; 12 (2): 65-71. Indlela yokwelapha ku-fibromyalgia: ukuhlanganiswa kwezincomo ezisekelwe ebufakazi, ukubuyekezwa okuhlelekile.
Macfarlane GJ, et al. Izikhangiso zezifo ze-rheumatic. > 2016 Jul 4. pii: i-annrheumdis-2016-209724. Izincomo ezibuyekeziwe ze-EULAR zokuphatha i-fibromyalgia.
I-Nijs J, et al. Ukuvuselelwa Kwemitholampilo. 2008 Meyi; 22 (5): 426-35. Ingabe ukuvivinya umzimba kungavimbela i-malaise emva kokucindezela ekudleni okungapheliyo ukukhathala? Isivivinyo somtholampilo esingalawuleki.
Yoshiuchi K, et al. Ukuziphatha okungokwemvelo. 2007 Dec 5; 92 (5): 963-8. Ukuhlolwa kwangempela kwesikhathi somphumela wokuzivocavoca e-syndrome engapheliyo yokukhathala.
2008 University of Calgary. Wonke Amalungelo Agodliwe. Ucwaningo lufuna ukuhlolwa kokukhathala okungapheli.