Ukwelashwa Kwe-Cancer Okungaxhunyiwe Kwe-Cancer

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Ukwelashwa Kwe-Cancer Okungaxhunyiwe Kwe-Cancer - IziNsiza Zemvelo Nemithi

Ukungaboni kahle kuyinkinga ejwayelekile kakhulu ethinta abantu abanomdlavuza, futhi njengoba kuphawulwe kusihloko esandulele, kungaba nemigomo ejulile yekhwalithi yakho yokuphila ngisho nokuphila. Ukwelashwa kokulahla ngesikhathi nangemva kokwelashwa komdlavuza kufanele kucatshangelwe imicabango eminingi, futhi yindawo lapho inhlanganisela yezokwelapha ibasiza kakhulu.

Okokuqala, ubheke ukuhlanzeka kwakho, futhi ulale. Sebenzisa isikhashana ucabange ngalokho ongashintsha kanye nalokho okwenza kahle. Njengesinyathelo esilandelayo, kunezinto eziningi ezifana nokuphumula okusebenze kubantu abaningi. Uma izimpawu zakho ziqhubeka, khuluma nodokotela wakho mayelana nokwelashwa kokuziphatha kwengqondo - ukukhulumisana okukhulunywa - okutholakele ukuthi kuyasiza kakhulu ekuhloleni ukuhlola ukuleleka okuhlobene nomdlavuza.

Njengoba sikhuluma ngomdlavuza, kubalulekile ukuthi uqaphele ukuthi ngenkathi izithako zamuva zithole ukuthandwa kakhulu ekuphatheni izimpawu ezifana nokulala, ezinye zazo zingase zisebenzelane nemithi yokwelashwa. Ngenxa yalesi sizathu, njalo ukhulume nodokotela wakho mayelana nokulala kwakho, nokuthi kuthinta kanjani impilo yakho. Ukubaluleka kokulala okuhle - okungathinta ngisho nomphumela womdlavuza - kufanele unikezwe phambili ekunakekeleni kwakho.

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Hlela indlela yokulala

Ukusungula isimiso sokulala njalo - into eyaziwa ngenjongo yezokwelapha ngokuthi "ukulawula ukwelashwa okukhuthazayo" - kufanele ibe isinyathelo sokuqala ekuphatheni ukuleleka okukhathazayo. Umkhuba wakho kufanele uqale ekuqaleni kokuhlwa, futhi kwenzeke ngesikhathi esifanayo kusihlwa kusihlwa noma ngabe ubusuku obusuku noma obusuku beveki. Zama ukuvuka ngesikhathi esifanayo ngosuku ngalunye futhi.

Kuthiwani uma ungakwazi ukulala? Ukulala abagulayo batusa ukuthi uma usuphapheme imizuzu engama-20 noma engama-30 ngemuva kokulala phansi bese usuka ekamelweni lakho; ukubuyela embhedeni kuphela uma ulele.

Abanye abantu bathola ukuthi ukugeza okufudumele, ukufunda, noma ukuba nekomishi yetiyi we-herbal kubasiza ukuba baphumule ngesikhathi sokulala. Ukusebenzisa emini kungase kusize, kodwa ukhulume nodokotela wakho futhi uqiniseke ukuthi ungasondeli eduze nesikhathi sokulala.

Yenza ikamelo lakho libe mnyama ngangokunokwenzeka, usebenzisa ama-shades noma amakhethini njengoba kudingeka uma unokukhanya ngaphandle kwewindi lakho noma uma inyanga ikhanya. Kungcono ukugwema izibani zasebusuku, kodwa uma udinga eyodwa ngezinkinga zokuphepha, zama ukuthenga ukukhanya okunciphisa ukuvezwa kwakho ekukhanyeni ebusuku. Imizimba yethu yenza "i-hormone yokulala yemvelo" i-melatonin phakathi nobusuku, futhi lokhu kukhishwa ngokuphumelelayo kakhulu ebumnyameni obuphelele.

Nciphisa isikhathi osichitha embhedeni (lokhu kubizwa ngokuthi "ukuvimbela ukuvimbela ukulala") njengoba ukulindela okungalindelekile ukulala kungabangela ukuba umuntu alalele.

Hlola lezi zindlela zokulala kanye nemizila yokulala ukuze uthole imibono eyengeziwe.

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Hlola Ukulala Kwakho Okuhlanzekile

Sebenzisa igumbi lakho lokulala ukuze ulale, futhi ubulili kuphela , hhayi ngokubamba umsebenzi noma ukubukela i-TV - nakuba okungahle kwenzeke kubantu abalele kangcono balalela "umsindo omhlophe" womsakazo noma i-TV.

Gwema ukuxoxa ngezihloko ezinokukhathazeka kusihlwa. Ukulalela izindaba kumsakazo noma i-TV kungase kungabi umbono omuhle.

Nciphisa ukusetshenziswa kwe-cafeine nokudla utshwala kusihlwa. Abanye abantu bazwela kakhulu nge-caffeine, ngisho noma bedliwe ekuseni kakhulu ntambama. Utshwala lungase lubonakale luzosiza abantu ukuba balele, kodwa utshwala luphazamisa ukulala okuhle futhi kungalimaza.

Gwema ukudla okukhulu kusihlwa, ikakhulukazi ukudla okumnandi. Ukuze uthole imibono eyengeziwe, hlola lezi ziqondiso ezingcono zokulala .

Idayari lokulala

Abanye abantu baye bakuthola kuwusizo ukugcina idayari yokulala, ukuqonda kangcono inani lokulala abakutholayo, kanye nokubheka ukuthi yini engabangela ukulahleka kokulala. Uma unquma ukuzama lokhu, gcina uhlu lwesikhathi olala ngaso kuphela, kodwa futhi izikhathi zokuvuswa, nokuphumula kokulala okutholayo. Yenza imininingwane yokuziphatha kwansuku zonke nanoma yimiphi imicabango engase iphazamise ukulala kwakho. Futhi, phawula izinto ezifana nobuhlungu nokukhanya okushisayo. Khona-ke zibuze - ingabe kukhona okukhathazayo mayelana noma okunye okwelapha kalula okubangela izinkinga ngokulala kwakho? Uma kunjalo, khuluma nabathandekayo bakho, i-oncologist yakho, noma ithimba lakho lokusekela umdlavuza.

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Ukuzivocavoca Okuphefumulayo

Kungenzeka ukuthi uzwe abantu bekhuluma ngokusebenzisa izindlela zokuphefumula ukusiza ngobunzima bokulala. Ukuzivocavoca kungasiza kanjani ekusilele ? Kunezindlela ezimbalwa. Ngokugxila ekuphefumuleni kwakho ungasusa ingqondo yakho emicabangweni engase ikugcine uphapheme. Kuthatha futhi ukugxila emsebenzini owenzile; ukulala ngokuvamile into eyenzeka ngokwemvelo ukuthi akudingeki ucabange.

Hlola lokhu kusetshenziselwa ukuphefumula okulula kokuphumula okucindezelekayo.

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I-Relaxation Therapy

Ukucindezeleka ekuphileni kwethu kungathinta kakhulu ukulala kwethu. Izinguquko zomzimba ezihlobene nokucindezeleka, kanye nokukhululwa kwama-hormone okucindezeleka kudala imvelo ehloselwe ukugcina siqaphile. Kodwa lapho abacindezeli besikhathi esidlule babedinga ukukhuthaza (ukuthi, uma udinga ukugijima ingonyama) izicindezelo zengqondo zenkathi yamanje zivame ukukhona emicabangweni yethu - imicabango engase ingene ezinhliziyweni zethu ngesikhathi esisodwa babala izimvu.

Ukwelashwa kokuphumula okuxutshwe phakathi nesimiso sakho semini, kanye nasebusuku, kuyindlela enhle yokuthuthukisa ikhono lakho lokuwa futhi ulale. Thatha isikhashana ucabange ngemisebenzi eyokuphumula. Ingabe ukulalela umculo? Ukwazi? Ukufunda incwadi ekhuthazayo? Yoga? Le mi sebenzi ihluka nomuntu ngamunye, futhi umuntu oyedwa angathola umsebenzi ocindezelayo kunokucindezela ukuxoshwa.

Uma ukucindezeleka kuthinta ukulala kwakho, hlola lezi zindlela zokuphumula eziphezulu zokuphatha ukucindezeleka okuphumelelayo noma uqale ukunciphisa ukucindezeleka ngokushesha nale vidiyo emizuzu emibili enkambisweni yokuphumula. Abanye abantu bathola usizo olukhulu ekusebenziseni izithombe eziqondisiwe zokuphumula, kokubili emini nasebusuku.

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Ukwelashwa Okudidiyelwe - I-Mind / Body Therapies

Imithi / izifo zomzimba, ngezinye izikhathi ezibizwa ngokuthi "izindlela zokwelashwa ezingezinye," ziyaqhubeka zibonakala njengento ewusizo yokubhekana nezibonakaliso zomdlavuza - kubandakanya ukungalali. Izikhungo eziningi zomdlavuza ezikhudlwana manje zithatha indlela yokuhlanganiswa kwe-oncology ngokufaka lezi zonyango. Ezinye eziye zasiza abantu abanokuqwashisa zihlanganisa:

• I-Massage Therapy
• Yoga
• Ukuzindla
• Qigong
• Ukwelashwa okukhanyayo okukhanyayo (i-phototherapy) yokulala ubuthongo
• I-hypnosis yezinkinga zokulala
• Imithi yokwelapha njengokwelashwa kwezobuciko kanye nokwelapha komculo
• Ukuphulukisa ukuthinta
• Umthandazo
• I-Biofeedback

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Ukwelashwa Kokuzicabangela Kokuqonda

I-therapy ye-behavioral cognitive (CBT) ivame ukubhekwa njengendlela yokwelashwa yokuqala ephakanyisiwe yokwelashwa okuhlobene nomdlavuza. I-CBT isebenzisa izindlela ezahlukene zokucabanga (ukucatshangelwa) nezindlela zokuziphatha ukubhekana nokungabi nabuthongo ngokubhekisisa isimo sengqondo esingasebenzi, izinkolelo nemikhuba yabantu abanomdlavuza mayelana nokulala.

I-CBT itholakele ukusiza ngokuqondile ne-insonmia kodwa futhi ibonakala iqhaza ekuthuthukiseni imizwelo, ukwehlisa ukukhathala, nokuthuthukisa ikhwalithi yonke yokuphila kubantu abaphila nomdlavuza.

Izindlela ezifana nokuvinjelwa kokulala zingase zisetshenziswe, kodwa inzuzo ye-CBT ukuthi ikhuluma iqiniso lokuthi wonke umuntu onomdlavuza unezici ezihlukahlukene ezibeka phambili ekubhekaneni nokulala nokuphendula ngezindlela ezahlukene zokwelashwa. Uma ukulala kwakho kungaphuthuki ngezinyathelo ezichazwe ekuqaleni, qiniseka ukukhuluma ne-oncologist yakho ngale ndlela.

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I-Acupuncture

Ukwakhiwa kwe-Acupuncture manje kunikezwa njengokwelapha okudidiyelwe ezindaweni eziningi zomdlavuza omkhulu. Ngokuhlinzwa, udokotela ubeka izinaliti ezincane emasimini (amandla amasimu) omzimba ngomzamo wokulinganisela ukugeleza kwamandla (qi) ngomzimba.

Ukukhishwa kwe-acupuncture kubonakala kunezinzuzo ezithile kubantu abanomdlavuza , kuhlanganise nokusiza ekulawuleni isifo sokuqeda imithi ye-chemotherapy, ekusizeni ubuhlungu bomdlavuza, ekukhathala kalula, nasekusizeni ukulawula i-xerostomia (umlomo owomile) ngenxa yokwelashwa kwemisebe.

Muva nje, ukubuyekezwa kwezifundo ezishicilelwe kuze kube yimanje kwakukhuthaza ukuthi ukukhwabanisa kungadlala indima ewusizo ekulawuleni izinkinga zokulala ezihlobene nokwelashwa komdlavuza.

Uma ucabangela ukuzama lokhu ukwelashwa kubalulekile ukukhuluma ne-oncologist yakho futhi uthole udokotela owazi ukuphatha abantu abanomdlavuza. Inani eliphansi elimhlophe noma inani elincishisiwe leplatelet ngenxa ye-chemotherapy lingakwandisa amathuba okutheleleka noma ukuphuma kwegazi okuhlobene nokubekwa kwezinaliti ezisetshenziswe kulolu cwaningo.

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I-Melatonin

Kuye kwaba nolwazi oluningi olushicilelwe maduzane mayelana nendima ye- melatonin njengendlela yokwelapha yokungalali . Ngenkathi le hormone, ethengiswa njengendlela yokwengeza okunomsoco, ingasiza abantu abathile - labo abanesimo sokulala okungaziwa ngokuthi "ukubambezeleka kwesigaba sokulala se-syndrome" - akusizi usizo kubantu abaningi abanokuleleka.

Kubalulekile ukuveza imicabango embalwa. Njengoba i-melatonin ithengiswa njengesengezo somsoco ayikho imithethonqubo efanayo njengoba imithi yokwelashwa ingabhekana nayo - ngamanye amazwi, awukwazi ukuthi impela kangakanani u-melatonin otholayo. Inani le-melatonin kulezi zinsiza eziningi empeleni likhulu kakhulu kunani eliphakanyisiwe ekwelapheni ukulala kwe-sleep syndrome.

Ngakolunye uhlangothi, i-melatonin isacwaningwa ngendima ekhona ekwelapheni umdlavuza webele, futhi ukunciphisa inani le-melatonin elikhiqizwa yi-pituitary gland uma abantu bephapheme ebusuku ngenxa yomsebenzi wokushisa ebusuku manje kubhekwa njenge-carcinogen engenzeka.

Konke lokho kuhumusha ukuba ukhulume nodokotela wakho uma unesifo sokulala, futhi uxoxe ngokucophelela ngezinketho ezingcono zendlela yakho yokulala nokushaywa uhlobo lomdlavuza wakho - noma ngabe ihlanganisa ne-melatonin.

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Ezinye Izithako Zokulala

Kungenzeka ukuthi uke wazizwa ngezinzuzo zezinye izindlela zokwelapha ngenxa yokulala , kodwa okomdlavuza, kubalulekile ukuthi ukhulume nodokotela wakho nganoma yikuphi ukwesekwa okunomsoco noma ukulungiswa kwemithi oyithathayo. Njengoba kuphawuliwe ekuqaleni, le mikhiqizo ayilawulwa njengemithi yokwelapha. Ngaphezu kwalokho, ezinye izindlela zokwelashwa zengqondo zingaphazamisa ukusebenza kwemithi ethile yomdlavuza. Khumbula uma ubheka le mikhiqizo ukuthi into efana ne-hemlock ingabhekwa njengemvelo, isitshalo esisekelwe, futhi ingakhula ngokwengxenye. Kodwa akenzanga iRomao neJuliet okuhle kakhulu.

Isimpande se-Valerian sibonise inzuzo encane ngokuphathelene nokulala, kodwa ngokusho kokuthi "Kusesikhathini" akukho okwamanje okwanele ubufakazi bokusekela ukusetshenziswa kwayo. Ngokuphambene nalokho, i-aromatherapy yokwelapha i-lavender ngamafutha kungenzeka ingaboniswa njengenzuzo kumbono wesayensi, kodwa uma isetshenziswe njengengxenye yenkambiso yakho yokulala, ingaba yinto ewusizo kuwe, futhi kungenzeka ukuthi ungaphazamise noma yikuphi ukwelashwa uye wanikezwa umdlavuza wakho.

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Ngaphezulu kweMithi Yokuphikisana

Ukuhamba ngekhemisi ungabona izinketho eziningi zokwelapha ubuthongo. Eziningi zazo zihlanganisa uhlobo oluthile lwe- antihistamine njenge-diphenhydramine (Benadryl). Nakuba lezi zilungiselelo seziphumelele uma zisetshenziswa isikhathi esifushane kubantu abathile abalele, kubalulekile ukuthi abantu baxoxe ngokusetshenziswa kwala mithi nge-oncologist ngaphambi kokuthatha noma yini. I-Diphenhydramine iyaziwa ukuphazamisa ezinye zokwelashwa komdlavuza, kanti ukwelashwa okulodwa, ikakhulukazi, kungaba ukukhansela imiphumela yemithi yomdlavuza ngokuphelele.

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Imithi yokwelashwa

Ngezinye izikhathi ukuphazamiseka kokulala kungaqhubeka kube yinkinga naphezu kwemikhuba emihle yokulala nezinye izinyathelo. Uma lokhu kwenzeka, imithi yokwelashwa yokungalali ingacatshangelwa ngesikhathi esifushane, ukuze "ikuthole phezulu." Lokhu kuyiqiniso ikakhulukazi lapho abantu bezamile ezinye izinyathelo futhi bafinyelele iphuzu lapho ngisho nomcabango wokuzama ukulala usuke ucindezelekile.

Awukwazi ukugcizelela ngokwanele ukuthi lezi kufanele zisetshenziswe njengesikhashana esifushane zokwelashwa (mhlawumbe ngaphandle kwamanye amagciwane aphezulu) nokuthi abanye - ikakhulukazi i-benzodiazepines - bangase badlwengule kakhulu. Njengoba eziningi zalezi zidakamizwa ziveza ukukhathala futhi zinciphisa ukuqapha njengemiphumela emibi, ukuqapha kudinga ukuboniswa lapho kwenziwa imisebenzi efana nokusebenzisa imoto, ngisho nangosuku olulandelayo ukusetshenziswa kwemithi ngobusuku obuphambili.

Izinketho zingabandakanya (landela izixhumanisi ukuze ufunde kabanzi mayelana nalezi zinketho):

• I-Rozerem - Le mithi isebenza njenge-melatonin agonist futhi ivunyelwe ngokukhethekile ukwelashwa kokulala. Nakuba kuye kwatholakala ukuthi kunomthelela othile kulokhu kulungiselelwa, ukucwaninga kwamuva okwenziwe ngokuqondile kubantu abanomdlavuza bathole ukuthi le mithi ayinakusiza, futhi kunalokho ukwelashwa kokuziphatha kwengqondo kuyasebenza kakhulu.
• Imithi ye-Nonbenzodiazepine
• Imithi ye-Benzodiazepine

Eminye imithi enezinkomba kwezinye izimo ingase isebenze kwabanye abantu abanokulala. Hlola lokhu okubukeziwe kwephilisi yokulala ukuze uthole olunye ulwazi. Qiniseka ukuthi ukhuluma nodokotela wakho. Ukuqwashisa kubantu abanomdlavuza akuyona inkinga encane, futhi kungaba nemiphumela emibi kakhulu.

_Imithombo:

_{UGarland, S. et al. Ukulala kahle nomdlavuza: ukubuyekezwa okuhlelekile kwezokwelapha zokuziphatha okungaqondakali kokugula ukugula kwabantu abagulayo. Izifo Neuropsychiatric and Treatment . 2014. 10: 1113-24.}

_{Chien, T., Liu, C., noC. Hsu. Ukuhlanganisa ukungena kwesikhumba ube ngumdlavuza. Umbhalo weMithi Yendabuko kanye Nezokwelapha . 2013. 3 (4): 234-9.}

_{Haddad, N., no-O. Palesh. Ukwamukela umzimba lapho ukwelashwa izimpawu zengqondo ezihlobene nomdlavuza. Imithi yokwelapha edidiyelwe . 2014. 13 (5): 371-85.}

_{Heckler, C. et al. Ukwelashwa kokuziphatha kwengqondo yokulala, kodwa hhayi i-armodafinil, kuthuthukisa ukukhathala kwabasindile bomdlavuza ngokulahla: inhlolovo elawulwa yi-placebo engahleliwe. Ukondla Ukusekela Ekhanda . 2015 Nov 5. (Epub ngaphambi kokuphrinta).}

_{Howell, D., noT. Oliver. Ukuphazamiseka kokulala kubantu abadala abanomdlavuza: ukubuyekezwa okuhlelekile kobufakazi bezenzo ezinhle ekuhloleni nasekuphathweni komkhuba wokwelapha. Amanothi we-Oncology . 2014. 25 (4): 791-800.}

_{UJohnson, J. et al. Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta kokuhlolwa okungahleliwe okulawulwa kokuziphatha kokuzizwa kwengqondo yokungakwazi ukulala (CBT-I) emasosheni abesinda. Ukubuyekezwa kwemithi yokulala . 2015 Aug 1. (Epub ngaphambi kokuphrinta).}

_{UMathews, E. et al. Ukwelashwa kokuziphatha okunengqondo yokuthola ukuleleka kwabesifazane emva kokwelashwa komdlavuza oyinhloko webele: ukuhlolwa okungahleliwe nokulawulwa. I-Oncology Nursing Forum . 2014. 41 (3): 241-53.}

_{Isikhungo sikaZwelonke seMpilo eQinisekayo neYokubambisana. Izinkinga zokulala. Kubuyekezwe ngo-10/28/15. https://nccih.nih.gov/health/sleep}

_{URonanelli, M., Faliva, M., uPerna, S., noN. Antoniello. Ukuvuselela indima ye-melatonin ekuvimbeleni i-tumorigenesis yomdlavuza nasekulawulweni komdlavuza we-cancer, njengokuphazamiseka kokulala nokukhathazeka kwemizwa: ukubuyekezwa kanye namazwi. Amitholampilo asebekhulile kanye noPhenyo lokuhlola . 2013. 25 (5): 499-510.}