Iindlela ezi-5 zokulala bhetele nge-Multiple Sclerosis

Umxholo

• 1. Thetha nengcali yezempilo yengqondo
• 2. Fumana imisebenzi yomzimba ehambelana neemfuno zakho
• 3. Thatha iindlela ngeendlela ezahlukeneyo zokulawula iintlungu
• 4. Fumana isinyi sakho kunye namathumbu phantsi kolawulo
• 5. Jonga amanqanaba eevithamini zakho
• Umgca wezantsi

Phumla kwaye uzive ungcono ngomso ngezi ndlela zixhaswe yingcali kunye nophando.

Ukulala ngcono yenye yeendlela ezibaluleke kakhulu zokuphumelela nge-multiple sclerosis.

"Ukulala kukutshintsha umdlalo ngokubhekisele kumgangatho wobomi," utshilo uJulie Fiol, RN, umlawuli wolwazi lwe-MS kunye nezixhobo zeNational MS Society.

Kubalulekile ekukhuthazeni ukusebenza kwengqondo okunempilo, impilo yengqondo, amandla eentliziyo kunye nemisipha, kunye namanqanaba amandla. Nangona kunjalo, uyacacisa ukuba abantu abaninzi abane-MS balwa nobuthongo- iipesenti ezingama-80 zeengxelo zokujongana nokudinwa.

Ukuba unayo i-MS, ufuna ngaphezulu kokucoceka kokulala (ishedyuli yokulala yesiqhelo, ukuthintela izixhobo kunye neTV ngaphambi kokulala, njl.) Kwicala lakho.

Kungenzeka ukuba ukusukela ukuba izilonda zinokuchaphazela nayiphi na imimandla yobuchopho, i-MS inokuchaphazela ngokuthe ngqo ukusebenza kwe-circadian kunye nomgangatho wokulala, ucacisa uGqirha Kapil Sachdeva, ugqirha wezonyango we-neurophysiologist kwisibhedlele saseMntla-ntshona seMedical Central DuPage.

Imiba ene-MS, enjengentlungu, ukungxama kwemisipha, ukuphindaphindeka komchamo, ukutshintsha kwemood, kunye nesifo semilenze esingazinzanga zihlala zinegalelo ekuphosweni nasekuguqukeni.

Ngelishwa, uyongeza, amayeza amaninzi asetyenziswa kulawulo lwe-MS anokuqhubeka nokuthintela ukulala.

Ngenxa yezinto ezininzi ezidlalayo, kubalulekile ukuba ungagcini nje ngokujongana neempawu zakho zokulala, kodwa yintoni eyabangela. Kwaye oko kuyokwahluka kuye wonke umntu.

USachdeva ugxininisa isidingo sokunxibelelana nazo zonke iimpawu zakho kunye nezinto ezixhalabisayo kwingcali yakho ukuze, ngokudibeneyo, wenze isicwangciso esibanzi sokulala esikulungeleyo.

Isicwangciso sakho sinokubandakanya ntoni? Nazi iindlela ezintlanu ezinokuthi zithathe iimpawu zokonakalisa ubuthongo kwi-MS entloko ukuphucula ubuthongo bakho, impilo kunye nobomi.

1. Thetha nengcali yezempilo yengqondo

Ukudakumba yenye yezona zinto zixhaphakileyo ze-MS, ngokwe-Fiol, kwaye yinto eqhelekileyo enegalelo ekungalalini, okanye ukungakwazi ukulala okanye ukulala. Nangona kunjalo, uncedo luyafumaneka.

Ngelixa unokwenza okuninzi wedwa ukukhuthaza impilo yakho yengqondo kunye neemvakalelo- njengokuziqeqesha kakuhle, ukuchitha ixesha lakho usenza amava anentsingiselo, kunye nokutyala imali kubudlelwane bobuqu- kunokuba luncedo olukhulu ekubonisaneni nengcali, iSachdeva utsho.

Izinketho zibandakanya:

• Ukuthetha nesayikholojisti
• ukuxoxa ngeendlela zonyango kunye nogqirha wengqondo
• ukusebenza nengcali yokuziphatha kwengqondo

Ukunyanga ngokuziphatha kuyindlela yokhetho yokuthetha egxile kwimiceli mngeni kunye nokulungelelanisa iipateni zokucinga ezingancediyo zibe zezona ziluncedo ngakumbi.

"Unyango lokuziphatha okuqinisekileyo luya kuthintela kwimicimbi emininzi enokuthi ibe negalelo ekungalali kakuhle," utshilo uFiol. Umzekelo, i-CBT inokukhuthaza ukuphuculwa kolawulo lweentlungu, ukunciphisa iimpawu zokudakumba, kunye namanqanaba oxinzelelo oluphantsi.

Ngapha koko, kutshanje kubonisa ukuba indlela yokuziphatha yokuziphatha kwengqondo yokulala (i-CBT-I) inciphisa ubunzima bokungalali, iphucula umgangatho wokulala, kwaye inciphisa amanqanaba okudinwa.

Fikelela kwingcali yakho ye-MS okanye kwinkampani yeinshurensi yezempilo ukuze ufumane isimilo sokuziphatha esihambelana neemfuno zakho. Gcina ukhumbula ukuba uninzi lubonelela ngeenkonzo zetekhnoloji kunye nokundwendwela okubonakalayo.

2. Fumana imisebenzi yomzimba ehambelana neemfuno zakho

Ngokwe-a, umthambo unokukhusela umgangatho ophuculweyo ngokukhuselekileyo nangobuchule kubantu abane-MS.

Kodwa xa amanqanaba okudinwa kunye nezinye iimpawu ezibonakalayo ze-MS ziphezulu, kwaye amanqanaba okusebenza komzimba aphantsi, kuyindalo ukuba ungafuni ukwenza umthambo okanye ukhathazeke ngokuzilolonga.

Nangona kunjalo, i-Fiol igxininisa ukuba nokuba yeyiphi na imeko, ungadibanisa iifom zokuhamba okufanelekileyo kwimini yakho. Umzekelo, ukuncediswa ngumhlanga kunye nokuhlala uhleli kukhetho olusebenzayo ngexesha lokuhlaselwa okanye xa ubuchule bomzimba bunqunyelwe, kwaye akukho nqanaba lincinci lokuhamba ekufuneka ulwenzile xa ulele.

Yonke into iyanceda.

Gxila kutshintsho oluncinci, olunokwenzeka, njengokuthatha iimpuku ezimbalwa zemihla ngemihla ezantsi epasejini kwaye ubuye kwakhona, ukuvuka kusasa nge-10 yemizuzu yokuhamba kweyoga, okanye ukwenza isangqa sengalo ukophula izitampu zekhompyuter ezinde.

Injongo ayiyontlungu okanye ukukhathazeka kwemisipha - kukufumana ukuhamba kwegazi, ukukhulula ezinye i-endorphins eziva kakuhle kunye ne-neurotransmitters, kwaye uncede ingqondo yakho iphucule imijikelezo yayo yokulala.

Iziphumo ezilungileyo, zama ukucwangcisa umsebenzi wakho ubuncinci iiyure ezimbalwa ngaphambi kwexesha lokulala, utshilo uSachdeva. Ukuba uqaphela ukuziva uvuselelwe ukulala ngenxa yokusebenza kwakho, zama ukubashukumisa kwangoko ngemini.

3. Thatha iindlela ngeendlela ezahlukeneyo zokulawula iintlungu

UFiol ucacisa esithi: "Iintlungu, ukuvutha, kunye nokuqaqamba kwezihlunu kubonakala ngathi kuqabuka kubantu abaninzi ebusuku." "Kungenzeka ukuba amanqanaba entlungu anokutshintsha imini yonke, kodwa kunokwenzeka ukuba abantu baphazamiseke kancinci ebusuku kwaye ngenxa yoko bazi ngakumbi ukungonwabi kunye neempawu."

Ngaphambi kokuba ujike kwiiopioids okanye amayeza eentlungu, ucebisa ukuba uthethe nogqirha wakho ngezinye iindlela kwaye ungazithinteli kunyango kuphela.

UFiol uphawula ukuba i-acupuncture, i-massage, ukucamngca ngengqondo, kunye nonyango lomzimba zonke zinokuchaphazela iintlungu kunye nabanikeli bazo.

I-block block kunye ne-Botox injections inokunciphisa intlungu kunye ne-muscle spasticity.

Okokugqibela, amayeza amaninzi angenazintlungu, anje ngee-anti-depressants, anokusetyenziselwa ukutshintsha indlela umzimba owenza ngayo imiqondiso yeentlungu, utshilo uSachdeva.

4. Fumana isinyi sakho kunye namathumbu phantsi kolawulo

Isinyi kunye nokungasebenzi kwamathumbu kuqhelekile kwi-MS. Ukuba unesidingo esiqhelekileyo nesingxamisekileyo sokuhamba, ixesha elide lokulala ngokuqhubekayo unokuziva ungenakwenzeka.

Nangona kunjalo, ukunciphisa umda wecaffeine kunye notywala, ukungatshayi, ukunqanda ukutya okunamafutha, nokungatyi okanye ukusela nantoni na ngaphakathi kweeyure ezimbalwa zokulala kunokunceda, utshilo uSachdeva.

Unokuthetha nogqirha wakho malunga nemiba yakho yesisu okanye yamathumbu. Umzekelo, ukuba uthatha nawaphi na amayeza anokunyusa imveliso yomchamo, ugqirha wakho unokucebisa ukuba uyithathe kusasa endaweni yobusuku, utshilo uSachdeva, esithi ukongeza nawe akufuneki uthandabuze ukufikelela kugqirha womchamo okanye uncedo olongezelelweyo.

Banokukunceda ekuboneni ukunganyamezelani kokutya, okusisiseko kwimicimbi yokwetyisa, kwaye bakuncede ngeendlela zokukhupha ngokupheleleyo isinyi sakho kunye namathumbu xa usebenzisa indlu yangasese, utshilo.

Abadli bezidlo ezibhalisiweyo banokuba sisixhobo esikhulu xa uzama ukwandisa ukutya kwakho kwimpilo ye-GI.

5. Jonga amanqanaba eevithamini zakho

Amanqanaba asezantsi e-vitamin D kunye nokusilela kwe-vitamin D zizinto ezinobungozi kuzo zombini i-MS kunye neempawu eziqhubela phambili. Banxulunyaniswa nokulala.

Okwangoku, abantu abaninzi abane-MS baxela ukuba banemilenze yesifo esingazinzanga, enokunxulumana nokusilela kwentsimbi, utshilo uSachdeva.

Unxibelelwano oluchanekileyo alwaziwa, kodwa ukuba unengxaki yokulala rhoqo okanye isifo semilenze engenakuphumla, kunokuba kufanelekile ukuba amanqanaba eevithamini zakho ahlolwe kuvavanyo lwegazi olulula.

Ukuba amanqanaba akho asezantsi, ugqirha wakho unokukunceda ubone indlela efanelekileyo yokufumana apho bafuna khona ngokutya kunye nokulungiswa kwendlela yokuphila.

Umzekelo, ngelixa ungafumana i-iron ekutyeni okufana nenyama ebomvu kunye neembotyi, kunye novithamini D kubisi kunye nohlaza, imifuno enamagqabi, umzimba uvelisa ubuninzi bevithamini D ngokukhanya kwelanga.

Ukunqongophala kwe-iron anemia, apho umzimba ungabinayo iiseli ezibomvu ezaneleyo zokuhambisa ioksijini emzimbeni wonke, kunokubangela nokudinwa kakhulu. Ngokophando, i-anemia inxulumene kakhulu ne-MS.

Kuxhomekeke kubuzaza baso nasiphi na isiphene, isongezelelo kunokuba yimfuneko, kodwa musa ukongeza inkqubo yesiqhelo ngaphambi kokubonisana nogqirha wakho kuqala.

Umgca wezantsi

Ukuba iimpawu ze-MS zikwenzile uzive kungenakwenzeka ukufumana iliso lokuvala olifunayo, awudingi ukuba uzive ungenathemba.

Ukufikelela emazantsi okuba kutheni usokola kwaye uthatha amanyathelo alula kunokukunceda ukuba ubethe ifula kwaye uzive ungcono ngayo ngosuku olulandelayo.

K. Aleisha Fetters, MS, CSCS, ligorha eliqinisekisiweyo lamandla kunye nemeko yokuhlala enegalelo rhoqo kupapasho kubandakanya IXESHA, Impilo yamadoda, Impilo yaBasetyhini, Ilizwe lembaleki, i-SELF, Iindaba ze-US kunye neNgxelo yeHlabathi, UkuPhila ngeswekile, kunye no-O, I-Oprah Magazine . Iincwadi zakhe zibandakanya "Zinike OKUNGAKUMBI" kunye "noQeqesho lwaBomntu ngaphezulu kwama-50." Ngokuqhelekileyo unokumfumana kwiingubo zokuzilolonga kunye neenwele zekati.