Ukuzivocavoca kweyona Fibromyalgia

Umxholo

• Ukuzivocavoca umzimba
• Ukuhamba
• Ukuzilolonga echibini
• Ukolula
• Uqeqesho lwamandla
• Imisebenzi yasendlini
• Musa ukunikezela

Ushwankathelo

I-Fibromyalgia ibangela iintlungu ezingapheliyo zomzimba. Ukuthamba kwemisipha kunye nezicubu kunokukhokelela kwiingxaki zokulala. Iintlungu zokudubula ezinokuba zibi kakhulu zivela kumalungu omzimba wakho abizwa ngokuba “ngamanqaku ethenda.” Iindawo ezibuhlungu zinokubandakanya:

• intamo
• umva
• iingqiniba
• amadolo

Nangona i-fibromyalgia inokwenza umthambo ube nzima, kubalulekile ukuba usebenze ngokusemandleni akho. Ngokutsho kweZiko leSizwe leArthritis kunye neMisculoskeletal kunye neZifo zeSikhumba, ukuzilolonga rhoqo lolunye lolona nyango luluncedo kakhulu kwi-fibromyalgia.

Ukuzivocavoca umzimba

Uphando lubonakalise kaninzi ukuba umthambo oqhelekileyo we-aerobic uphucula iintlungu, ukusebenza, kunye nomgangatho wobomi ngokubanzi kubantu abane-fibromyalgia.

Oogqirha abaninzi bacebisa ukuba umthambo usebenze kakuhle njengoluhlu lokuqala lonyango lwe-fibromyalgia. Oku ngaphambi kokuba naluphi na uhlobo lonyango luqwalaselwe. Nokuba ugqirha wakho ukumisela amayeza ngemeko yakho, kubalulekile ukuba usebenze.

Kwisifundo esinye sabasetyhini abangaphezulu kwama-400, ixesha elincinci elichithwe ukuhlala phantsi kunye nokukhanya okwenziwe komzimba kunxulunyaniswa neentlungu, ukudinwa, kunye nefuthe lesifo.

Ukuba kubuhlungu kakhulu okanye udinwe kakhulu ukuba ungazilolonga, ungaqala ngokuhamba, ukuhamba echibini lokuqubha, okanye eminye imisebenzi ethambileyo. Ukuba wenza oku rhoqo, unokwakha amandla kunye nonyamezelo lwakho ngokuhamba kwexesha.

Ukuhamba

Ingcali yonyango inokukunceda uphuhlise inkqubo yovavanyo yasekhaya, kodwa okokuqala, kutheni ungazami ukuhamba nje? Eyona ndlela ilula yokwenza umsebenzi yeyona ilungileyo.

Ungayenza naphina kwaye yonke into oyifunayo sisibini esifanelekileyo seembadada. Qala ngokuhamba ngokufutshane, ngokulula kwaye wakhe ukuhamba ixesha elide okanye isantya esikhawulezayo. Injongo elungileyo, ngokwe-Mayo Clinic, kukusebenza ukuya kuthi ga kwimizuzu engama-30 yomsebenzi we-aerobic kathathu ngeveki.

Ukuzilolonga echibini

Amanzi afudumeleyo kunye nokuzivocavoca okulula kwenza indibaniselwano edambisayo yokunceda ukunciphisa iintlungu ze-fibromyalgia.

Uphando ngabafazi abaphakathi kweminyaka eli-18 nengama-50 ubudala, olupapashwe kwi, lubonise ukuba umthambo echibini wawungcono kunokuzilolonga ngokuzivocavoca umzimba okanye ukuzolula ekhaya kunye nokomeleza umthambo ekupheliseni iimpawu ze-fibromyalgia.

Ukolula

Akunyanzelekanga ukuba uphume ukubila ukuze umthambo ube luncedo. Umzekelo, zama:

• ukuzolula kakuhle
• umthambo wokuphumla
• ukugcina ukuma kakuhle

Lumka ungagqithisi. Kungcono ukolula izihlunu eziqinileyo emva kokuba wenze imithambo elula yokufudumeza umzimba. Oku kuya kukunceda uphephe ukwenzakala. Nazi ezinye iingcebiso ezimbalwa zokolula impilo:

• Hambisa ngobunono.
• Ungaze wolule ukuya kwinqanaba lentlungu.
• Bamba ukukhanya ukukhanya kude kube ngumzuzu ukufumana eyona nzuzo.

Uqeqesho lwamandla

Uqeqesho lwamandla lunokuphucula ngokubonakalayo umgangatho wobomi kubantu abane-fibromyalgia, ngokwe-a. Uqeqesho lwamandla lubandakanya ukuzilolonga kunye nokuphakamisa ubunzima. Kubalulekile ukwandisa ukunyaniseka kancinci kwaye usebenzise ubunzima bokukhanya.

Qala ngezantsi njenge-1 ukuya kwi-3 yeepawundi. Uqeqesho lwamandla rhoqo lunokubangela ukuncitshiswa okubonakalayo:

• intlungu
• ukudinwa
• iingongoma zethenda
• ukudakumba
• ixhala

Imisebenzi yasendlini

Zonke iintlobo zobalo bomsebenzi obonakalayo. Ukulima, ukucoca okanye ukukhuhla akunakunciphisa iintlungu, kodwa imisebenzi yemihla ngemihla efana nale ibonakalisiwe ukunciphisa ukudinwa kunye nokuphucula ukusebenza komzimba kunye nomgangatho wobomi.

Iziphumo ezifunyenweyo, ezineminyaka engama-20 ukuya kuma-70, zibonise ukuba abo benze isixa esincinci somsebenzi wemihla ngemihla babenentlupheko yokusebenza kunye nokudinwa okukhulu kunabo babenomzimba osebenzayo kubomi babo bemihla ngemihla.

Musa ukunikezela

Ukufumana izibonelelo zomsebenzi womzimba, kubalulekile ukuba unamathele kuwo. Yakha ngokuthe ngcembe kumkhwa wokuziqhelanisa nomsebenzi. Kungenzeka ukuba iimpawu zakho ziya kuphucula.

Ukuba ufuna uncedo ukuze uqalise, cela ugqirha okanye ugqirha wakho ukuba acebise imithambo yokwenza ekhaya. Zilungiselele ukukhusela ukugqithisa xa uziva ulungile. Thatha phantsi inotshi xa uziva ukuba nefibro flare. Mamela umzimba wakho kwaye ufumane ibhalansi esempilweni.