Iingcebiso zemihla ngemihla ezi-7 zokuLawula amaNqanaba okuSebenza okuninzi

Umxholo

• 1. Yenza lula
• 2. Cwangcisa intuthuzelo
• 3. Gcina amandla
• 4. Cinga ngokhuseleko
• 5. Hlala usebenza
• 6. Yitya kakuhle
• 7. Qeqesha ingqondo yakho
• Ukuthatha

Ukuba uhlala ne-multiple sclerosis (MS), ukugcina impilo yakho kunye nokuzimela kunokubandakanya ukutshintsha indlela owenza ngayo ezinye izinto. Unokukufumanisa kuluncedo, okanye kunyanzelekile, ukulungisa indawo yekhaya lakho kunye nendlela ophila ngayo ukuze wenze imisebenzi yemihla ngemihla ibe lula kwaye ingadinisi.

Ukugxila kukhathalelo olulungileyo kukwenza umahluko. Ukulandela ukutya okunesondlo kunye nokuhamba rhoqo emzimbeni kunokunciphisa ifuthe leempawu zakho. Nazi iingcebiso ezisixhenxe zemihla ngemihla zokulawula i-MS.

1. Yenza lula

Ukwenza lula kunciphisa iimfuno zemihla ngemihla kumandla akho. Unokumangaliswa yindlela oluncinci utshintsho olunokwenza umahluko omkhulu. Nayi imizekelo embalwa elula enokuba luncedo ngokuxhomekeke kwiimeko zakho ezizodwa:

• Gcina ijenali- nokuba ibhalwe ngesandla okanye yidijithali- ukuze lonke ulwazi oludingayo malunga nemeko yakho lube kwindawo enye.
• Cinga ukusebenzisa i-voice-to-text software ukuze ungachwethezi kwikhompyuter yakho.
• Beka izinto ozisebenzisa rhoqo kwindawo ekulula ukufikelela kuyo.
• Cinga ukusebenzisa izixhobo zonyango ukuze uncede kwimisebenzi emihle yemoto njengokutsala iikawusi kunye neembiza zokuvula.
• Gcina imali yakho kwifriji encinci kwigumbi ochitha ixesha lakho elininzi kulo.
• Sebenzisa usetyenziso lwe-smartphone ukucwangcisa izikhumbuzo.

Khumbula ukuba ungacela uncedo kubahlobo nakumalungu osapho. Banokukunceda ukuba uhlengahlengise okanye uye kuthenga nawe kuyo nayiphi na into oyifunayo ukuze wenze iinguqu ezijolise lula.

2. Cwangcisa intuthuzelo

Abantu abaninzi abahlala ne-MS banolwazelelo kutshintsho lobushushu. Iimpawu zakho zinokuba mandundu xa uziva ushushu kakhulu. Oku akuyiyo inkqubela phambili yesifo, oko kuthetha ukuba iimpawu zakho ziya kuphucula xa ubushushu buncitshiswa.

Ukukunceda ukuba uphephe ukugqithisa, qaphela ezi ndlela:

• Zama iimpahla zemozulu ezishushu eziqukethe iipakethe zejel ezihlala zipholile.
• Thenga umatrasi oqinileyo kunye nendawo yokupholisa okanye uthenge iiphedi zokupholisa umatrasi wakho okhoyo.
• Thatha iibhafu ezipholileyo.
• Hlala u-hydrated ukuze umzimba wakho ulawule ngcono ubushushu bawo.

Kukwaluncedo nje ukusebenzisa iifeni okanye isixhobo esisebenza nomoya opholileyo ekhayeni lakho. Xa kuziwa ekugcineni umzimba wakho kamnandi imini nobusuku, iingcebiso ezimbalwa zokuthuthuzela zinokunceda:

• Lala ngomqamelo phantsi kwamadolo akho ukunciphisa uxinzelelo kumqolo wakho.
• Yolula yonke imihla ukuze ukhulule ukukhathazeka kwemisipha kunye nokuqaqamba.
• Yakha amandla akho asisiseko ukunciphisa iintlungu zomqolo, zokudibanisa, kunye nentamo.

3. Gcina amandla

Ukukhathala luphawu oluqhelekileyo lwe-MS. Khumbula ukuzikhawulezisa imini yonke kwaye uthathe ikhefu xa kufuneka njalo. Unokuqwalaselwa nangokwenza olu tshintsho kwindlela ogqibezela ngayo imisebenzi yesiqhelo:

• Sebenza ngelixa uhleli njengoko kufuneka, njengaxa usonga impahla.
• Sebenzisa itroli ukuseta nokucoca itafile okanye ukubeka iimpahla phantsi.
• Gcina izinto zokucoca kwigumbi ngalinye kunokuzihambisa ujikeleze indlu.
• Sebenzisa ibhentshi yokuhlambela kunye nentloko yeshawari ekhutshwayo ukuze uhlale xa uhlamba.
• Gwema isepha yesitena enokutyibilika kude ikwenze ufikelele, endaweni yoko ukhethe isixhobo sokuhambisa ulwelo.
• Thenga izinto zokulala ezingasasebenziyo kuthintelo oluncinci kwiintshukumo zakho.

4. Cinga ngokhuseleko

Iimpawu ezithile eziqhelekileyo ze-MS, ezinje ngokuncitshiswa kolawulo lweemoto kunye nemicimbi yokulinganisela, zinokuba nefuthe kukhuseleko lwakho lomzimba. Thetha nogqirha wakho ukuba unempawu ezinokuthi zikubeke emngciphekweni wokuwa.

Ukuba wena okanye ugqirha wakho unenkxalabo, unokunceda ukuzikhusela ngohlaziyo olusisiseko ekhayeni lakho kunye notshintsho kwimikhwa yakho:

• Thenga izihlangu ezitofotofo ngeenyawo ezilungileyo.
• Sebenzisa ibhedi yokuhlambela engatyibiliki.
• Qinisekisa ukuba izixhobo ezifana neketile yakho, imbiza yekofu kunye nentsimbi ine-auto shutoff.
• Khomba izixhobo ezibukhali ezantsi xa ulayisha isitya sokuhlambela.
• Soloko ushiya ucango lwangasese luvaliwe.
• Gcina iselfowuni yakho kunye nawe ngamaxesha onke.
• Yongeza izinto zokubambelela apho zinokunceda khona, ezinje ngezinyuko okanye kwigumbi lakho lokuhlambela.

Khumbula ukwabelana ngeenkxalabo zakho malunga nokuwa nosapho kunye nabahlobo. Banokujonga kuwe ukuba uchitha ixesha ngokwakho.

5. Hlala usebenza

Nangona ukukhathala luphawu oluqhelekileyo lwe-MS, umthambo unokunceda. Ukuzilolonga kukwaphucula ukomelela kwakho, ukulinganisela, ukunyamezela, kunye nokuguquguquka. Emva koko, unokufumanisa ukuba ukuhamba kulula. Ukusebenza komzimba kuyanciphisa umngcipheko wokuchongwa kwesibini, njengesifo sentliziyo.

Khumbula ukuba umthambo akufuneki ube ngamandla we-cardio okanye ubunzima obunzima ukuze ube luncedo. Ingaba ngumsebenzi ococekileyo njengokwenza igadi okanye imisebenzi yasekhaya. Injongo yakho kukuba usebenze kwaye uhambe yonke imihla.

6. Yitya kakuhle

Ukutya okusempilweni kulungile kuye nabani na, kodwa xa uhlala unesifo esinganyangekiyo njenge-MS, ukutya ngokufanelekileyo kubaluleke ngakumbi. Ukutya okunezakha mzimba, okunezakha mzimba kunceda umzimba wakho wonke usebenze ngcono.

Yitya iziqhamo, imifuno, kunye nemithombo yeeprotheyini ngosuku. Uya kudinga nokutya umxube wekhabhohayidrethi - jolisa ekukhetheni iinkozo ezigcweleyo, ezinje ngeoats okanye isonka sengqolowa egqibeleleyo -kunye nemithombo yamafutha asempilweni, anje ngamandongomane, iiavokhado, okanye ioyile ye-oliva enyulu.

Thetha nogqirha wakho malunga nokuba bacebisa naziphi na izongezo ezithile. Abanye abantu abahlala ne-MS bathatha i-vitamin D kunye ne-biotin, phakathi kwezinye iindlela. Ungaze uthathe isongezelelo esitsha ngaphandle kokumazisa ugqirha wakho.

7. Qeqesha ingqondo yakho

I-MS inokubangela ukuphazamiseka kwengqondo, nto leyo enokuthi ikhokelele kubunzima obukhulu bokulawula ubomi bemihla ngemihla. Kodwa uphando kwangoko lubonisa ukuba ungathatha amanyathelo okuqeqesha ingqondo yakho kunye nokuphucula ukusebenza kwengqondo.

Kwi-2017 encinci, abathathi-nxaxheba be-MS basebenzise inkqubo yoqeqesho lokuqonda kwengqondo ngokuncediswa yikhompyuter. Abo balugqibileyo uqeqesho babonisa ukuphucuka kwememori kunye nokuchaneka kwefowuni.

Awudingi ukuba yinxalenye yesifundo sophando ukuzama uqeqesho lokuqonda. Zininzi izinto onokukhetha kuzo kwiindidi ezahlukeneyo zoqeqesho lokuqonda onokuluzama ekhaya, njengokusebenza kwiiphazili nakwimidlalo yengqondo, ukufunda ulwimi lwesibini, okanye ukufunda isixhobo somculo. Le misebenzi khange iqinisekiswe ukuba iyanceda ngeempawu ze-MS, kodwa ziya kuyibeka ingqondo isebenze.

Ukuthatha

Utshintsho olulula kwikhaya lakho, imikhwa, kunye neendlela zemihla ngemihla zinokwenza umahluko omkhulu xa kuziwa ekulawuleni ubomi bakho nge-MS. Nenjongo yokwenza imeko-bume yakho ikulungele ngakumbi kwaye ikhuseleke, thatha amanyathelo okutya okusempilweni, kwaye ufumane umsebenzi omninzi ngokomzimba kangangoko unako imini yonke.

Nxibelelana nosapho kunye nabahlobo bakho ngoncedo xa ulufuna, kwaye ufune isikhokelo kugqirha wakho. Ngokuthatha ixesha kunye namandla okuzikhathalela, unokunciphisa ifuthe leempawu zakho kwaye uzive usempilweni ngokubanzi.