Iindlela ze-31 zokuNceda ukukhulula i-Endometriosis Pain

Umxholo

• Njani ukunciphisa iintlungu
• Ulawula njani iintlungu
• Ungaluphelisa njani uxinzelelo olunxulumene noko
• Ungabugcina njani ubudlelwane kunye nemisebenzi
• Uza kubona nini ugqirha wakho

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni esebenzayo

I-Endometriosis ichaphazela wonke umntu wasetyhini ngokwahlukileyo, ke akukho sicwangciso sonyango esiqinisekisiweyo sokusebenzela wonke umntu. Kodwa utshintsho oluthile lwendlela yokuphila, amayeza asekhaya, iindlela zonyango, kunye namayeza amiselweyo angenza le meko ilawulwe ngakumbi kwinqanaba lemihla ngemihla.

Qhubeka ufunda ukuze ufumane ukuba yintoni onokuyenza ukunciphisa iintlungu ze-endometriosis kunye nezinye iimpawu.

Njani ukunciphisa iintlungu

Ukunciphisa iintlungu ze-Endometriosis kwahlukile kuye wonke umntu. Ukufumana indlela yokunciphisa iintlungu kunokuba yinkqubo yovavanyo kunye nephutha.

Nazi izinto onokuzama ukunceda ukunciphisa iimpawu zakho:

1. Gcina imali kwindawo yokufudumeza engenazingcingo. Iphedi yokufudumeza lolunye lolona nyango lusemagqabini lwentlungu ye-endometriosis, ngokuka-Meg Connolly, owafunyaniswa ngo-2015. “Phambi kotyando lwam, iphedi yam yokufudumeza yayihlala ixhunywe eludongeni, kwaye ndandihamba nayo yonke indawo xa uhambe, ”uxelele iHealthline nge-imeyile. "Ikhulula ngokwenene kwaye ithobe izihlunu kwindawo ezixineneyo xa ujongene nentlungu ye-endo."

2. Sebenzisa iikawusi zerayisi. Abanye abantu basetyhini bakhetha ukusebenzisa iikawusi zerayisi endaweni yeshushu. Ukuthatha iikawusi ezicocekileyo, ukuyizalisa ngerayisi engaphekwanga, kunye nokuyigcina kwimizuzu emibini ukuya kwimizuzu kudala indlela yokuhambisa ubushushu kwimisipha yakho ebuhlungu.

3. Thatha iibhafu ezishushu. Njengokufaka ubushushu obomileyo, iibhafu ezifudumeleyo zinokusebenza ukukhulula izihlunu zakho kunye nokunciphisa iintlungu ekubambeni.

4. Hlala unkcenkceshelwe. Ukusela amanzi amaninzi kunokunceda ukunciphisa ukuqunjelwa kunye nokuxinana. Ngeentsuku eziva kunzima ngakumbi, ukuphelelwa ngamanzi emzimbeni kunokuba yinto.

5. Zama umatshini we-TENS. Iiyunithi ze-transcutaneous electrical nerve stimulation (TENS) zikhupha ukungcangcazela okunokunciphisa iintlungu kunye nokuphumla kwezihlunu. Unokuzama umatshini we-TENS kunyango lomzimba okanye uthenge iyunithi yasekhaya efikelelekayo kwi-intanethi.

6. Gcina amayeza ezandleni. USharon Rosenblatt, owafunyaniswa ene-endometriosis eneminyaka engama-26, kwabelwana ukuba wayehlala ethatha ibuprofen (Advil) kwintlungu ye-endometriosis. "Ndisele phantsi ngoku," wabelane, ukusukela oko waqala ngokulawulwa kokuzalwa kwehomoni.

Ulawula njani iintlungu

Awungekhe ukwazi ukuphelisa ngokupheleleyo iintlungu zakho ze-endometriosis. Kodwa oko akuthethi ukuba kufuneka ukhubazeke ngendlela intlungu ekuchaphazela ngayo. Kwakhona akuthethi ukuba ufanele wenze ngathi intlungu ayikho. Ulawulo lweentlungu luyeza ekulungiseleleni ukujongana neempawu ngaphambi kokuba ziqale.

Nazi izinto onokuzama ukunceda ukulawula iimpawu zakho:

1. Sebenzisa usetyenziso ukulandelela iimpawu zakho. Uninzi lweenkqubo zokulandela umkhondo, njengoEva, vumela ukuba ufake igalelo kwiimpawu zakho kwaye uvavanye ubukhali babo. Sebenzisa eli nqaku ukuze uncede uqikelele ukuba umjikelo wakho uza kuzichaphazela njani iimpawu zakho kunye nentlungu.

2. Gcina indlela yokuphila esempilweni. Ukuzikhathalela ngokungatshayi, ukungaseli utywala, kunye nokuthintela iziyobisi kuya kuwugcina uziva umzimba wakho.

Cwangcisa kwangaphambili. Uyawazi umzimba wakho, kwaye ukulawula i-endometriosis kuthetha ukuba uyazi ngcono. Zinike ixesha elongezelelekileyo lokuya kwiminyhadala kwaye ulungele ukusebenza ngeentsuku zomjikelo wakho okrokrela ukuba iimpawu zakho ziya kuvutha.

4. Cwangcisa ukuzinakekela. Ukuthatha ixesha lokuphumla, ukumamela umzimba wakho, kunye nokulingana neemfuno zakho ze-endometriosis kwishedyuli yakho kuya kukunceda uzive ulawula iimpawu zakho.

5. Yitya imifuno yakho. Kuninzi esingakwaziyo malunga nento ebangela i-endometriosis. Kodwa ibonise unxibelelwano phakathi kokutya imifuno ephantsi kunye ne-endometriosis. Uninzi lwemifuno luphezulu kakhulu kwifayibha, enokukunceda ukwetyisa ukutya xa usexesheni.

6. Yazi ukuba iiasidi ezinamanqatha zingumhlobo wakho. Ukuba utya ukutya okuninzi lwe-omega-3 fatty acids, unokuziva ungcono ngokubanzi. Iimpawu ze-Omega-3 ze-endometriosis.

7. Yiya ngokwendalo. I-Dioxin, ikhemikhali efumaneka kwezinye izibulala-zinambuzane kunye nemithombo yokutya kwezilwanyana, inokubangela i-endometriosis. Ngokunciphisa iimveliso zezilwanyana ozityayo kwaye ujonge ukutya ukutya okune-gluten esezantsi kunye nokutya okuninzi kangangoko unako, uya kunciphisa ukuvezwa kwakho kwityhefu yendalo efana ne-dioxin. "Ndizama ukutya ndicocekile ukulawula iimpawu zam kwaye ndiphephe isoya kuzo zonke iindleko ngenxa yehomoni enokubangela," utshilo uConnolly.

8. Zama ukwenza i-acupuncture. Abaphandi malunga nokwenza i-acupuncture njengesixhobo sokulawula iintlungu kwi-endometriosis.

Ungaluphelisa njani uxinzelelo olunxulumene noko

Iintlungu ezingapheliyo zinokunyusa amanqanaba akho e-cortisol, atshintsha indlela ohlangabezana noxinzelelo ngayo. Xa amanqanaba e-cortisol ahlala ephezulu ngokuhamba kwexesha, anokubangela ukungalingani kwehomoni, okunokwenza ukuba i-endometriosis yakho ibe mandundu.

Ukuphuhlisa iindlela zokunceda uxinzelelo kunokukunceda ugcine amanqanaba akho e-cortisol esezantsi kwaye unciphise iimpawu zakho ngokuhamba kwexesha.

Nazi izinto onokuzama ukunceda ukunciphisa uxinzelelo:

1. Camngca. Iinkqubo zokucamngca zinokukukhokela kwinkqubo yokufunda lo mkhuba wamandulo. Ngokucamngca imizuzu emihlanu ngosuku, unokunciphisa uxinzelelo.

2. Ziqhelanise nengqondo. Ingqondo yingalo yokucamngca ebandakanya ukwamkela indawo ekungqongileyo kunye nokuhlala ubazi. Ukuqonda kuye kwaba ziimpawu zoxinzelelo.

3. Zama iaromatherapy yeoyile ebalulekileyo. Sebenzisa i-diffuser kunye neethontsi ezimbalwa zevumba olithandayo lokuphumla kunokukunceda uzive ukhululekile. Ioyile yeLavender kunye neoyile yesinamon zombini ziioyile ezidumileyo zokunciphisa uxinzelelo.

4. Sela iti yemifuno. Ukusela iti eluhlaza ene-decaffeine, iti yejinja, kunye neti ye-chamomile yaziwa ngokuba yindlela elula nekhawulezayo yokudodobalisa. Zama ukudibanisa isiselo esifudumeleyo kwinkqubo yakho yobusuku ukunciphisa uxinzelelo.

5. Yenza iyoga. I-Yoga isungulwe njengesixhobo esisebenzayo sokulawula iintlungu ze-endometriosis. Iyanciphisa uxinzelelo.

6. Ziqhelanise neendlela zokuphefumla. Iindlela zokuphefumla nzulu zilula ukufunda kwaye kulula ukuzenza naphina. Obu buchule bunokunyusa amanqanaba akho oxinzelelo kwaye kukuncede uve iintlungu ezingaphantsi.

7. Thatha ivithamin B kunye novithamini B. I-Vitamin D yaziwa ngokuba yi "supplement yolonwabo" kuba iyanciphisa uxinzelelo kunye noxinzelelo. I-Vitamin B inceda ngokunika amandla akho amandla kwiintsuku xa iimpawu zakho ze-endometriosis zibethe ngamandla.

Ndwendwela indawo eluhlaza. Ukuthatha uhambo oluya kwigadi yendawo okanye upake uxinzelelo lwakho.

9. Yiya ubaleka. Ukubaleka, uqeqesho lokuxhathisa, kunye nezinye iintlobo zomthambo we-aerobic kunceda umzimba wakho ujongane noxinzelelo. Banakho ukunyanga amayeza athile entlungu.

Ungabugcina njani ubudlelwane kunye nemisebenzi

I-Endometriosis ayisiyo imeko enempendulo elula okanye unyango olukhawulezayo. Usenokuba usebenza kwisisombululo sonyango olusebenzayo ixesha elithile. Okwangoku, akudingeki ulahlekelwe yimihla ngemihla ukuba ube neentlungu ezibuhlungu.

Nazi ezinye zezinto onokuzama ukugcina umgangatho wobomi bakho:

1.Nyaniseka kwisiqu sakho. Akunyanzelekanga ukuba wenze izinto ongafuniyo ukuzenza, okanye kufuneka unikezele ngezinto kuba i-endometriosis ibenza boyike. Vavanya indlela oziva ngayo malunga nemeko yakho rhoqo.

2. Nyaniseka kwabanye. Xelela isifo sakho kubahlobo bakho kunye nosapho. Bazise kwangaphambili kwexesha ukuba ngamanye amaxesha unokufuna ukuhlala ekhaya ukhathalela i-endometriosis yakho. Le ncoko iya kubanceda baqonde kamva ukuba uthatha isigqibo sokutsiba iminyhadala ukuze ukhathalele iimfuno zakho.

3. Yiba nendawo ekhuselekileyo. Xa ufika ebharini, kwindawo yokutyela, okanye kwindawo yomnyhadala, jonga indawo ekungqongileyo. Chonga indawo onokuya kuyo ukuba ufuna ukuthatha umzuzu ukuba uphefumle, uziqhelanise nengqondo, okanye ulinde ukuba kuphele iintlungu zisebenze.

4. Khangela umntu osebenzayo. Ngelixa ungavuleleka malunga nemeko yakho nabahlobo bakho kunye nosapho, ukuba nomntu othile emsebenzini okufuphi kuwe kwaye otyale imali ngendlela oziva ngayo nako kunokukunceda uzive uwedwa. Ukongeza, oku kuthetha ukuba kukho umntu kwikona yakho ukuba uthatha iintsuku uyokunyanga okanye ukuqeshwa ngugqirha.

5. Uhambo lulungiselelwe. Ukugcina ipakethi yokhathalelo lwe-endometriosis kwisithuthi sakho, kwidesika yakho, okanye kwisutikheyisi yakho kunokuqinisekisa ukuba awunayo into oyifunayo. Ukuhamba ngobushushu obujikelezayo, iipakethi zokuphelisa iintlungu, kunye nokuphumla kweeoyile ezifanelekileyo zonke zinokuhanjiswa ngokulula naphi na apho uya khona.

6. Fumana ugqirha wezempilo yengqondo. Ukuqhubekeka nokuchonga isifo kunye nengcali yezempilo yengqondo kunokukugcinela imibuzo emininzi kunye nokudideka kamva. I-Endometriosis inako ukuxhalaba noxinzelelo, ke ukuba nomcebisi okanye ugqirha wezengqondo onokuthi ungene kuye kunokuba ngumtya.

7. Joyina amaqela enkxaso kwi-intanethi. UConnolly uyifumene inkxaso yakhe kwi-intanethi, kwaye yenze impembelelo enkulu kuye. "Joyina amaqela enkxaso ku-Facebook endo," wabelane. “Kubaluleke kakhulu ukuthetha nabantu basetyhini abayiqondayo into ohamba kuyo. Sisifo esinesizungu kungenjalo, kuba abantu abangenaso abanakucinga ukuba injani intlungu yakho. ”

8. Hlala unethemba. URosenblatt ukhumbuza abasetyhini abane-endometriosis ukuba bangalahli ithemba. "Abanye abantu basetyhini phaya, musa ukuyeka ukulwa," utshilo. “Ukuba kukho into ekukhathazayo, qhubeka uziva de ufumane ukuxilongwa okufanelekileyo. Thembela emzimbeni wakho, kwaye ulwe ukuze uzive ungcono. ”

Uza kubona nini ugqirha wakho

Akukho lonyango lwe-endometriosis, kodwa ulawulo lweempawu lunokwenzeka. Ukuba usafumana iintlungu eziqatha ngokungaqhelekanga okanye ezingapheliyo, thetha nogqirha wakho. Kuya kufuneka uhlengahlengise indlela yakho yolawulo lokuzalwa okanye amayeza kagqirha.