I-10 ye-Endometriosis yoBomi iHacks

Umxholo

• 1. Ngena kuyo
• 2. Khulula
• 3. Yiya eluhlaza
• 4. Nyukela phezulu
• 5. Yitya i-omega-3s yakho
• 6. Thatha ubande
• 7. Fumana inaliti
• 8. Gcina izinto zokunyanga iintlungu zikulungele
• 9. Fumana ugqirha omthembileyo
• 10. Fumana inkxaso

Akukho nto ebomini iqinisekileyo. Kodwa ukuba uhlala ne-endometriosis, ungabheja kakhulu kwinto enye: Uya kwenzakala.

Amaxesha akho aya kubuhlungu. Ukwabelana ngesondo kuya kwenzakala. Kungade kube buhlungu xa usebenzisa indlu yangasese. Ngamanye amaxesha, iintlungu ziba qatha, uya kuzifumana uphinda-phinde ebhedini, uthandazela isiqabu.

Xa iintlungu ziqala ukusebenza, zama ezi zinto zilishumi zobomi ukuze ufumane intuthuzelo.

1. Ngena kuyo

Ukuba une-endometriosis, ubushushu ngumhlobo wakho, ngakumbi ubushushu obumanzi. Ukuntywilisela isisu sakho emanzini afudumeleyo kupholisa izihlunu ezixineneyo kunye nokunciphisa iincampu.

Nje ukuba ugcwalise ibhafu, uphose ityuwa ye-Epsom. Ukongeza ekubeni sisixhobo esisebenzayo sokudambisa iintlungu, ezi kristali ziyathuthuzela kulusu.

Pop kwii-earbuds kwaye uvule umculo opholileyo ukuze uguqule ibhafu yakho kwindawo yokubaleka i-spa. Tune umhlaba kwaye uthambise ubuncinci imizuzu eyi-15 ukufumana elona thuba liphezulu.

2. Khulula

Ukuqunjelwa kweBelly yinto kunqabile ukuba kuthethwe ngayo, kodwa kuyabakhathaza kakhulu, uphawu lwe-endometriosis. Kuba ngale meko ufumana isisu esikhulayo ngaxa lithile ngexesha lokuya exesheni, kufanelekile ukuba kulungiswe.

Ungalila ngenxa yesisu sakho esithe tyaba, kodwa ungazami ukungena kwijean yakho oyithandayo. Baza kwenzakalisa.

Zikhumbuze ukuba olu tshintsho lolwexeshana kwaye ugcina iimpahla ezinxibe iimpahla ezimdaka kunye neepijama ezinokuthi ungene xa ijee yakho iqina ngokunganyamezelekiyo.

Ukuze ujongeke ubonakale emsebenzini okanye komnye umsitho, phosa ngaphezulu kokungaphezulu kwe-leggings.

3. Yiya eluhlaza

Ukutya okungcono, kokukhona uya kuziva ngcono. Kuyinyani ngakumbi xa une-endometriosis.

Luphi unxibelelwano phakathi kwe-endometriosis kunye nokutya? Iingcali zineembono ezimbalwa. Enye into enokwenzeka kukuba amanqatha ongezelelweyo emzimbeni wakho avuselela imveliso ye-estrogen. I-estrogen engakumbi ithetha iidipozithi ezibuhlungu ze-endometrium.

Amafutha ayakwandisa ukuveliswa komzimba wakho weeprostaglandin, eziyimichiza evuselela ukubambana kwesibeleko (funda: iicramps).

4. Nyukela phezulu

Xa usongele ebhedini ngephedi yokufudumeza esiswini sakho, ukuya kugijimela ujikeleze ubumelwane okanye ukuthatha inyathelo leklasi kunokuba kungabikho kuluhlu lwakho lwezinto oza kuzenza. Kodwa umthambo kufuneka ubuncinci ube kwindawo ethile engqondweni yakho.

Nasi isizathu:

• Ukuzilolonga kugcina ubunzima bakho bukhangelwe. Amafutha omzimba ongezelelweyo athetha i-estrogen engaphezulu, oko kuthetha ukuba iimpawu ze-endometriosis ezibi.
• Ukuzilolonga kukhupha imichiza yokuphelisa iintlungu ekuthiwa zii-endorphins. Emva kwemizuzu eli-10 yokukhaba, ukubaleka, okanye ukwenza enye imithambo ye-aerobic, ezi ntlungu zinokudambisa iintlungu. Isiphumo: Intlungu yakho iyehla, kwaye ufumana imincili njengebhonasi.
• Ukuzivocavoca igazi lakho lihamba. Igazi elinentabalala yeoksijini lenza amalungu asempilweni.
• Ukuzivocavoca kunciphisa uxinzelelo. Okukhona uxinezelekile, kokukhona izihlunu zakho ziya kuba mbalwa kwaye kokukhona uya kuziva ngcono.

5. Yitya i-omega-3s yakho

Ngaba unayo intlanzi? Ukuba akunjalo, mhlawumbi kuya kufuneka. Umxholo we-omega-3 wabo onamanqatha omninzi kufuneka ubenze abahlali bamanzi babe sisiseko esityeni sakho.

Kwisifundo esinye, abasetyhini abadla ngokutya ukutya okuphezulu kwi-omega-3s babenamathuba angama-22 eepesenti yokuba ne-endometriosis kunabasetyhini abatya izixa ezimbalwa zoku kutya.

Iintlanzi zinganceda njani nge-endometriosis? Ioyile yeentlanzi inxulunyaniswa namanqanaba asezantsi eprostaglandin kunye nokudumba, zombini ezi zinto zibangela iintlungu.

Ukwandisa ukutya kwakho kwe-omega-3, khetha iintlanzi ezinamanqanaba aphezulu, kubandakanya:

• islamoni
• ityhuna ekhanyayo enkonkxiweyo
• ipollock
• intlanzi yekati
• isardadi
• umqala
• ukufukama

6. Thatha ubande

Kunzima ukubalekela uxinzelelo xa izinto ezibangela ukuba zikho kuyo yonke indawo- ukusukela kwitrafikhi yeeyure ezingxamile ukuya kwimfumba yomsebenzi enyuka phezu kwedesika yakho. Xa uxinzelelo lufikelela kumanqanaba angalawulekiyo, uya kuva esiswini sakho.

I-endometriosis ifumanise ukuba ukubonakaliswa koxinzelelo kwenziwa yi-endometriosis, kunye neempawu zayo, kubi ngakumbi. Nangona ungeyonto efana ne-rat, uxinzelelo lunokuba nefuthe elifanayo emzimbeni wakho.

Uncedo loxinzelelo lunokuthatha iindlela ezininzi, kubandakanya:

• ukuphulula
• ukucamngca
• iyoga
• ukuphefumla nzulu

Khetha indlela oyithandayo kwaye unamathele kuyo.

Ukungena kwinkqubo yokunciphisa uxinzelelo kunokunceda umzimba kunye nengqondo yakho uhlale kwindawo yokuphumla ixesha elide. Unokufumana iiseshoni zemifanekiso ekhokelwayo kwi-intanethi ukumamela okanye ukucinga ngokuthatha iklasi yokulawula uxinzelelo.

7. Fumana inaliti

Inaliti inokubonakala iyindawo engenakufane ifumaneke yokufumana isiqabu kwiintlungu, kodwa i-acupuncture ayisiyiyo umndilili wenaliti.

Ukukhuthaza amanqaku ahlukeneyo emzimbeni ngeenaliti ezincinci kakhulu kubangela ukukhutshwa kweekhemikhali zokuphelisa iintlungu. Inokuthintela neendlela ezikwenza uzive ungonwabanga.

Uphando lufumanisa ukuba eli nyango lisetyenziselwa iintlobo ezahlukeneyo zentlungu, kubandakanya neentlungu ze-endometriosis.

8. Gcina izinto zokunyanga iintlungu zikulungele

Ibhotile yeziyobisi ezichasayo (i-NSAID), njenge-ibuprofen (iMotrin, i-Advil) okanye i-naproxen (i-Aleve), inokuba ngumhlobo wakho osenyongweni xa isisu sakho sibanjwe ziinkampu.

Sebenzisa ezi zinto zokunciphisa iintlungu xa uzifuna, kodwa ulumke. Ukuthatha amayeza eentlungu ezininzi kunokubangela iziphumo ebezingalindelekanga, ezinje:

• izilonda zesisu
• iingxaki zesibindi nezintso
• ukopha

Ukuba uziva ngathi ufuna ngaphezulu kwethamo elicetyiswayo, thetha nogqirha wakho ngezinye iindlela zokuphucula iintlungu.

9. Fumana ugqirha omthembileyo

Ukunyangelwa i-endometriosis kuthetha ukuba kufuneka uxoxe ngamava akho obuqu, obusondeleyo nogqirha. Kubalulekile ukuba ufumane umntu omthembileyo kwaye uzive ukhululekile ukumvulela.

Ukwafuna ukukhetha ugqirha ozijonga nzulu iimpawu zakho. Ukuba umboneleli wakho okhathalelayo wezempilo akahlangabezani nezi khrayitheriya, qala ukwenza udliwanondlebe nabagqatswa abatsha.

Ugqirha ogxile kwi-endometriosis unokunika izisombululo zotyando ukuba ulawulo olulondolozayo lusilela ukubonelela ngoncedo.

10. Fumana inkxaso

Xa usengxakini yokuvutha, kungabonakala ngathi nguwe kuphela umntu ehlabathini kule ntlungu. Awunguye.

Khangela kwi-intanethi okanye ungene kwiqumrhu le-endometriosis ukuze ufumane iqela lenkxaso kwindawo yakho. Uya kufumana uninzi lwamanye amabhinqa anamava abonisa okwakho.

Kukho imvakalelo yokwenene yomanyano ekujongeni igumbi kwaye ubone lonke iqela labasetyhini abaye balwa neempawu ezibuhlungu ezifanayo nezakho.

Amalungu eqela lenkxaso athe ahlala ne-endometriosis okwethutyana anokubonelela ngezinye iihacks zobomi eziluncedo onokuthi ungazithathi.