Inkungu yeCog: Ujongana njani nolu phawu lweMS lwarhoqo

Umxholo

• Inzululwazi emva kwenkungu yenkungu
• Indlela yokujongana nenkungu yenkungu
• Ukutya
• Zilolonge
• Ukuphuculwa kwengqondo
• Izicwangciso zexesha elifutshane
• Izicwangciso zomzuzu
  
• Isicwangciso somdlalo wexesha elide
  

Ukuba uphila ne-multiple sclerosis (MS), kungenzeka ukuba ulahlekelwe yimizuzu eliqela- ukuba azikho iiyure - ukhangela izinto ezingekhoyo endlwini yakho… ukufumana izitshixo okanye isipaji sakho naphi na, njengekhitshi lekhitshi okanye ikhabhathi yamayeza.

AWUKHO wedwa. Inkungu yenkungu, okanye inkungu yengqondo enxulumene ne-MS, ichaphazela abantu abaninzi abaphila ne-MS. Ngapha koko, kuqikelelwa ukuba ngaphezulu kwesiqingatha sabantu abaphila ne-MS baya kuphuhlisa imiba yokuqonda njengobunzima bokuqonda incoko, ukucinga ngokunzulu, okanye ukukhumbula iinkumbulo.

Abasenzi be-MS balubiza olu phawu “ngenkungu yenkuku” - mfutshane kwinkungu yolwazi. Ikwabizwa ngokuba yingqondo yengqondo, utshintsho kulwazi, okanye ukuphazamiseka kwengqondo.

Ukuphulukana noololiwe bakho phakathi kwesivakalisi, ulibale ukuba kutheni ungene kwigumbi, okanye usokola ukukhumbula igama lomhlobo wakho onke amathuba xa kuhlasela inkungu.

UKrysia Hepatica, usomashishini one-MS, uchaza indlela esebenza ngayo ingqondo yakhe ngoku ngoku. “Ulwazi lukhona. Kuthatha ixesha elide ukufikelela kuyo, ”uxelele iHealthline.

"Umzekelo, ukuba umntu undibuza umbuzo malunga neenkcukacha ezithile ukusukela kwiintsuku okanye kwiiveki ezidlulileyo, andinakusoloko ndikhupha kwangoko. Ibuya kancinci, kwii-chunks. Kufana nokuhluza kwikhathalogu yamakhadi esikolo esidala endaweni yokuGogling nje. I-Analogs ngokuchasene nedijithali. Yomibini le misebenzi iyacotha, ”ucacisa watsho uHepatica.

U-Lucie Linder wafunyaniswa ukuba une-MS ebuyela kwakhona ngo-2007 kwaye uthi inkungu yenkungu ibiyinto ebalulekileyo kuye. Ukungayilibali inkumbulo ngesiquphe, ukudideka nokudinwa kwengqondo okunokubakho nangawuphi na umzuzu akumnandi. ”

I-Linder ichaza amaxesha apho engakwaziyo ukugxila okanye ukugxila emsebenzini ngenxa yokuba ingqondo yakhe ivakalelwa ngathi iyadaka eludakeni.

Ngethamsanqa, ufumene ukuba umthambo we-Cardio umnceda aqhume kuloo mvakalelo ibambekileyo.

Ubukhulu becala, utshintsho lwengqondo luya kuba mnene ukuya kumodareyitha, kwaye aluyi kuba qatha kangangokuba awukwazi ukuzinakekela. Kodwa inokwenza into ebikade iyimisebenzi elula-njengokuthenga iivenkile zokutya-kuhle ukuba ukhathazeke.

Inzululwazi emva kwenkungu yenkungu

I-MS sisifo senkqubo ye-nervous system echaphazela ingqondo kunye nomqolo womqolo. Ikwabangela indawo zokudumba kunye nezilonda kwingqondo.

"Ngenxa yoko, [abantu abane-MS] banokuba nemicimbi yokuqonda ebandakanya ukucothiswa kokulungiswa, ingxaki yemisebenzi emininzi, kunye nokuphazamiseka," ucacisa uDavid Mattson, MD, ugqirha wemithambo-luvo kwi-Indiana University Health.

Ezinye zeendawo eziqhelekileyo zobomi ezichaphazeleka kukutshintsha kwengqondo, kubandakanya inkumbulo, ingqalelo kunye noxinzelelo, ukuthetha ngokutyibilikayo, kunye nokulungiswa kolwazi.

UMattson ukhomba ukuba akukho mntu une-MS lesion ebangela oku, kodwa inkungu yenkungu ibonakala inxulumene nenani elipheleleyo lezilonda ze-MS kwingqondo.

Ngaphezulu, ukudinwa kuxhaphakile kubantu abane-MS, ezinokubangela ukulibala, ukungabikho komdla, kunye namandla amancinci.

"Abo bafumana ukudinwa banokufumana kunzima ukugqibezela imisebenzi kamva emini, babe namandla asezantsi okumelana neendawo ezithile ezinje ngobushushu obugqithisileyo, kunye nokulwa nokuphazamiseka kokulala okanye ukudakumba," wongeza uMattson.

U-Olivia Djouadi, obuye abuyele kwi-MS, uthi iingxaki zakhe zokuqonda zibonakala ngathi zidinwa kakhulu, ezinokumthintela. Kwaye njengomfundi, uthi inkungu yengqondo yoyikeka.

"Oko kuthetha ukuba ndilibale ngaphezulu kweenkcukacha ezilula, kodwa ndisenakho ukukhumbula izinto ezintsonkothileyo," uyachaza. "Kuyakhathaza kakhulu kuba ndiyazi ukuba bendiyazi impendulo, kodwa ayizukuza kum," wabelana neHealthline.

Iindaba ezimnandi: Kukho izicwangciso ezikhawulezileyo kunye nezexesha elide zokunciphisa inkungu yenkungu, okanye nokwenza nje ukuba kulawuleke ngakumbi.

Indlela yokujongana nenkungu yenkungu

Oogqirha kunye nezigulana bobabini baziva benxunguphele kukungabikho kweendlela zonyango ezikhoyo kwimicimbi yokuqonda ehamba ne-MS.

Kubalulekile ukuba ababoneleli bezempilo banike inkxaso kunye nokuqinisekiswa kwizigulana zabo abane-MS abafumana utshintsho kulwazi lwabo, utshilo uGqirha Victoria Leavitt, ugqirha we-neuropsychologist e-ColumbiaDoctors kunye noprofesa oncedisayo we-neuropsychology, kwi-neurology, e-Columbia University Medical Centre.

Nangona kunjalo, ngokungabikho konyango, uLeavitt ukholelwa ukuba indlela yokuphila inokwenza umahluko. "Izinto ezinokutshintshwa ezisezandleni zethu zinokunceda ukutshintsha indlela umntu aphila ngayo ukuze akhusele ingqondo yakhe," uxelela uHealthline.

U-Leavitt uthi i-classic trio yeendlela zokuphila ezinokutshintshwa ezinokukunceda ekusebenzeni kwengqondo kubandakanya ukutya, ukuzivocavoca, kunye nokucebisa ngengqondo.

Ukutya

Utshintsho kwindlela otya ngayo-ngokukodwa ukongezwa kwamafutha asempilweni- kunokunceda ngenkungu yenkungu.

IHepatica ifumanise ukuba ukutya amanqatha asempilweni njengeavokhado, ioyile yekhokhonathi, kunye nebhotolo etyiswe ngengca inceda inkungu yakhe.

Amafutha asempilweni, okanye ukutya okunotye kwi-omega-3s, kuyaziwa ngendima yabo kwimpilo yengqondo.

Ukongeza kwii-avocado kunye neoyile yekhokhonathi, faka ezinye zezi zinto kukutya:

• Ukutya kwaselwandle okunje ngesalmon, mackerel, isardadi kunye nekhowudi
• ioli yeoli yomnquma eyongezelelweyo
• iminqwazi
• Imbewu ye-chia kunye nembewu yeflakisi

Zilolonge

Ukuzivocavoca kuye kwafundwa iminyaka njengendlela yokunceda abantu abane-MS bajongane nemizabalazo yemihla ngemihla yenkungu yenkungu. Ngapha koko, kwafunyaniswa ukuba imisebenzi yomzimba yayihambelana kakhulu nesantya sokuqonda kubantu abane-MS.

Kodwa ayisiyiyo kuphela impembelelo entle yomthambo ebuchotsheni ebalulekileyo. Ukuzibandakanya kwimithambo yomzimba kulungele umzimba kunye nempilo yakho yengqondo.

Kufunyenwe ukuba abantu abane-MS abathathe inxaxheba kwimithambo ye-aerobic rhoqo bafumana ukonyuka kwemood. Xa uziva ulungile, unesakhono esiphakamileyo sokuqhubekeka ulwazi. Naluphi na uhlobo lokuzivocavoca luncedo, kodwa abaphandi babonakala bejonga ngokuthe ngqo kwimithambo ye-aerobic kunye nendima eyidlalayo kwi-MS kunye nokusebenza kwengqondo.

Ukongeza, ingxelo yokuba abantu abane-MS abahlala besenza imithambo bancitshisiwe kwizilonda kwingqondo, ebonisa ukuba umthambo unamandla kangakanani.

Ukuphuculwa kwengqondo

Ukuphuculwa kwengqondo kubandakanya ezo zinto uzenzayo ukugcina ingqondo yakho icelomngeni.

Ukuthatha inxaxheba kwimisebenzi yemihla ngemihla enjengelizwi kunye nenombolo yemidlalo, okanye imithambo enzima yokucinga njengegama eliphambeneyo, iSudoku, kunye neephazili zejigsaw, kunokunceda ukugcina ingqondo yakho intsha kwaye ibandakanyekile. Ukudlala le midlalo yebhodi nabahlobo okanye usapho kunokubangela ezinye izibonelelo.

Ukufumana ezona zibonelelo zikhulu zokuphucula ingqondo, funda isakhono esitsha okanye ulwimi, okanye ukhethe umdlalo omtsha.

Izicwangciso zexesha elifutshane

Ngelixa uphumeza izisombululo zexesha elide zenkungu yenkuku kubalulekile, uya kuthi uzuze nakwamanye amacebiso aza kubonelela ngoncedo olukhawulezileyo.

U-Hepatica uthi ezinye iindlela ezongezelelweyo ezisebenzelayo xa ehlangabezana nenkungu yenkuku zithatha amanqaku amahle, zibhala yonke into ezantsi kwikhalenda yakhe, kunye nokwenza imisebenzi emininzi kangangoko. "Kukhethwa ukuba ndiqale ndigqibe imisebenzi ngaphambi kokuba ndiqhubele phambili ukuqala into entsha," utshilo.

UMattson uyavumelana nezi zicwangciso kwaye uthi abaguli bakhe benza ngcono xa besenza amanqaku, kuthintela ukuphazamiseka, kwaye benza into ibe nye ngexesha. Ukwacebisa ukuba ufumane ixesha losuku xa uhlaziyekile kwaye unamandla kwaye usenza imisebenzi yakho enzima ngakumbi ngelo xesha.

Izicwangciso zomzuzu

• Sebenzisa ubuchule bombutho njengoluhlu okanye amanqaku eposi.
• Gxila ekwenzeni umsebenzi omnye ngexesha kwindawo ethe cwaka, engenasiphazamiso.
• Sebenzisa ixesha losuku onawo owona mandla unzima.
• Cela usapho kunye nabahlobo bakho ukuba bathethe kancinci ukuze bakunike ixesha elininzi lokuqhubekeka nolwazi.
• Ziqhelanise nokuphefumla okunzulu ukunciphisa uxinzelelo kunye noxinzelelo lwenkungu yengqondo.

Isicwangciso somdlalo wexesha elide

• Yitya ukutya kwengqondo okupakishwe ngamafutha asempilweni okanye ii-omega-3s ezinjengeavokhado, isalmon, kunye nama walnuts.
• Thatha uhambo okanye uzonwabise kolunye uhlobo lomthambo owuthandayo rhoqo.
• Funda into entsha umngeni kwingqondo yakho.

Ukuba unengxaki yokulingana kwezi ndlela ebomini bakho, uLeavitt uthi thetha nogqirha wakho okanye iqela lezonyango. Banokukunceda uze necebo lokwenza ezi zinto zisebenze.

Elinye icebiso alithandayo ngoxinzelelo kukuba: Qalisa encinci kwaye usete iinjongo ezizizo de ube uziva uphumelele. "Kufuneka wenze izinto ozithandayo ukuze babe ngumkhwa," utshilo.

U-Leavitt ujonge kwindima yokulala, iinethiwekhi zentlalo, kunye nokunxibelelana noluntu ekudlaleni kwindlela abantu abane-MS abahlangabezana ngayo notshintsho kulwazi. Ukholelwa ukuba ezo zinto kunye nokuzivocavoca i-aerobic, ukutya, kunye nokucetyiswa kwengqondo zonke iindlela ezifanelekileyo zokukhusela ekunciphiseni kwexesha elizayo.

"Ndiyibona le njengendawo ethembisayo ngokwenene yophando," utshilo. "Ekugqibeleni, kufuneka siguqulele ubungqina bethu kunye nezinto esizifumeneyo kunyango."

Ngelixa uhlala ne-MS kunye nokujongana nenkungu yenkuku kunokuba ngumceli mngeni wokwenyani, uHepatica uthi uzama ukungamyekeleli ezantsi. "Ndiyamkela nje ukuba ingqondo yam isebenza ngendlela eyahlukileyo ngoku kwaye ndiyabulela ukuba neendlela zokunceda," uyachaza.

USara Lindberg, i-BS, i-M. Ed, ngumbhali wezempilo kunye nokuzimela. Uphethe i-bachelor's kwi-science kunye ne-degree ye-master in counselling. Uchithe ubomi bakhe efundisa abantu ngokubaluleka kwempilo, impilo, ingqondo, kunye nempilo yengqondo. Ujolise kunxibelelwano lomzimba-kwengqondo, egxile kwindlela impilo kunye nokuziva kwethu ngokwasemoyeni okunempembelelo ngayo ukomelela komzimba kunye nempilo yethu.