Uxinzelelo lobuso

Umxholo

• Iimpawu zoxinzelelo ebusweni
• Ukubandezeleka kwentloko ebusweni
• Ukujongana ebusweni kunye noxinzelelo
• Ukuphazamiseka kwi-TMJ (ngokudibeneyo kwetemporomandibular)
• Unyango lwasekhaya lwe-6 lokufumana uxinzelelo lobuso
• 1. Uxinzelelo loxinzelelo
• Uxinzelelo lubangela uxinzelelo lobuso, ke ukunciphisa uxinzelelo kuya kunciphisa uxinzelelo lobuso. Inyathelo lokuqala lokunciphisa uxinzelelo kukwamkelwa kwendlela yokuphila esempilweni kubandakanya:
• 2. Iindlela zokuphumla
• 3. Ukuzilolongela ubuso uxinzelelo
• 4. Unyango lokuziphatha kwengqondo (CBT)
• 5. Uqeqesho lwe-Biofeedback
• 6. Amayeza
• Ukuthatha

Yintoni uxinzelelo lobuso?

Uxinzelelo-ebusweni bakho okanye kwezinye iindawo zomzimba ezinjengentamo namagxa- yinto eyenzeka ngokwendalo ekuphenduleni kuxinzelelo lweemvakalelo okanye lomzimba.

Njengomntu, uxhobise "umlo okanye inkqubo yohambo." Umzimba wakho uphendula kuxinzelelo olukhulu ngokukhupha iihormoni ezenza ukuba inkqubo yakho yeemvakalelo inovelwano. Oku kubangela ukuba izihlunu zakho zenze isivumelwano - zilungele ukulwa okanye ukubaleka.

Ukuba unoxinzelelo lwexesha elide, izihlunu zakho zihlala zikontraki okanye zinengxenye. Ekugqibeleni, le ngxabano inokukhokelela kukungonwabi.

Iimpawu zoxinzelelo ebusweni

Kukho iimpawu eziqhelekileyo zokuxhatshazwa kobuso, kuquka:

• ukurhawuzelela
• ubomvu
• ukonakala komlomo
• intloko ebuhlungu

Ukubandezeleka kwentloko ebusweni

Kukholelwa ukuba uxinzelelo lubangela uxinzelelo lwentloko-lolona hlobo luqhelekileyo lwentloko. Intlungu yentlungu ibandakanya:

• intlungu ebuhlungu okanye ebuhlungu
• imvakalelo yokuxinana ebunzini, emacaleni entloko, kunye / okanye ngasemva kwentloko

Zimbini iintlobo eziphambili zentloko ebuhlungu: iintlungu zentloko ezinokubakho kunye nokuqaqanjelwa yintloko okungapheliyo. Intloko ye-episodic yentloko inokuhlala kancinci njengemizuzu engama-30 okanye ixesha elide njengeveki. Iintloko zentloko ze-episodic tension ezenzeka rhoqo zingaphantsi kweentsuku ezili-15 ngenyanga ubuncinci beenyanga ezintathu kwaye zinokuba zezingapheliyo.

Intloko ebuhlungu engapheliyo inokuhlala iiyure kwaye isenokungapheli iiveki. Ukuze uthathwe njengongenasiphelo, kuya kufuneka ufumane iintlungu zentloko ezili-15 okanye nangaphezulu ngenyanga kangangeenyanga ezintathu.

Ukuba iintlungu zentloko ziya ziphazamiseka ebomini bakho okanye ukuba ufumanisa ukuba ubathathela amayeza ngaphezulu kokuphindwe kabini ngeveki, yenza idinga lokubonana nogqirha wakho.

Ukujongana ebusweni kunye noxinzelelo

Uxinzelelo kunye noxinzelelo kunokubangela uxinzelelo ebusweni. Ukuxhalaba kunokwenza ukuba neempawu zobuso ebusweni zibembi.

Ukuba unexhala, kunokuba nzima ukuba uxinzelelo lobuso luhambe ngokwendalo. Abantu abanexhala banokuthi baphakamise iimvakalelo zokungonwabi ngokuxhalaba malunga noxinzelelo:

• Ukubetha ebusweni inokuba luphawu loxinzelelo kunye nokukhuthaza uxinzelelo oluphezulu. Nangona ubuso oburhawuzayo okanye obuvuthayo luphawu olungaqhelekanga loxinzelelo, akunqabile kwaye kunokubangelwa zizinto ezininzi kubandakanya ne-hyperventilation. Ukuba iyenzeka, umntu ohlangabezana nayo uhlala esoyika ukuba idibene ne-multiple sclerosis (MS) okanye enye ingxaki ye-neuromuscular okanye yezonyango, kwaye olo loyiko lonyusa uxinzelelo kunye noxinzelelo.
• Ubuso bubomvu okanye ukugungxula kunokuba luphawu olubonakalayo loxinzelelo olubangelwa kukwandiswa kwee-capillaries ebusweni. Nangona ihlala okwethutyana, inokuhlala iiyure ezimbalwa okanye nangaphezulu.
• Ukonakala komlomo inokuba sisiphumo sexhala. Ukuxhalaba kunokubangela ukuba ulume okanye uhlafune umlomo wakho ukuya kwinqanaba lokopha. Ukuphefumla komlomo okunokwenzeka xa unexhala kungomisa imilebe ngaphandle.

Ukuphazamiseka kwi-TMJ (ngokudibeneyo kwetemporomandibular)

Xa uxinezelekile, unokuqinisa ubuso bakho kunye nemisipha yomhlathi okanye ubambe amazinyo. Oku kunokubangela iintlungu okanye i-temporomandibular disorder disorder (TMJ), igama elithi "catch all" for pain jaw pain. Uxinzelelo lomzimba ebusweni nasentanyeni imisipha ejikeleze ilunga le-temporomandibular - ihinji edibanisa umhlathi wakho namathambo okwexeshana ekhakhayi- kubangela i-TMJ. Ukuphazamiseka kwe-TMJ ngamanye amaxesha kubizwa ngokuba yi-TMD.

Ukuba ucinga ukuba une-TMJ, yiya kwagqirha ukuze ufumane isifo esifanelekileyo kwaye, ukuba kukho imfuneko, isindululo sonyango. Ngelixa ulinde ukuqeshwa kukagqirha wakho, jonga:

• ukutya ukutya okuthambileyo
• ukunqanda itshungama
• ukuphepha ukuzamla ngokubanzi
• ukulala ngokwaneleyo
• engatshayi
• ukwenza umthambo rhoqo
• ukutya ukutya okunezondlo
• Ukuhambisa amanzi ngokufanelekileyo
• ukunciphisa umda utywala, icaffeine, kunye nokutya iswekile

Unyango lwasekhaya lwe-6 lokufumana uxinzelelo lobuso

1. Uxinzelelo loxinzelelo

Uxinzelelo lubangela uxinzelelo lobuso, ke ukunciphisa uxinzelelo kuya kunciphisa uxinzelelo lobuso. Inyathelo lokuqala lokunciphisa uxinzelelo kukwamkelwa kwendlela yokuphila esempilweni kubandakanya:

2. Iindlela zokuphumla

Unokufumana naliphi na inani leendlela zokuba uxinzelelo olusebenzayo kunye / okanye ukunciphisa uxinzelelo kuwe, kubandakanya:

• Iishawari ezishushu / iibhafu
• ukuphulula
• ukucamngca
• ukuphefumla nzulu
• iyoga

3. Ukuzilolongela ubuso uxinzelelo

Kukho izihlunu ezingaphezu kwama-50 ezenza ulwakhiwo lobuso. Ukuzisebenzisa kunokunceda ukunciphisa uxinzelelo lobuso.

Nazi iindlela zokuzilolonga ubuso ezinokuphelisa uxinzelelo lobuso:

• Ubuso obonwabileyo. Ncuma ngokungathi unako, bamba ubala u-5 emva koko uphumle. Yenza uphindaphindo lwe-10 (reps) kwiseti nganye yokuzivocavoca.
• Umhlathi odangeleyo. Vumela umhlathi wakho uphumle ngokupheleleyo kwaye umlomo wakho uvuleke. Yiza incam yolwimi lwakho kweyona ndawo iphakamileyo eluphahleni lomlomo wakho. Bamba esi sikhundla ukubala isi-5, uze unciphise umhlathi wakho endaweni yokuphumla yomlomo. Yenza i-10 reps kwiseti nganye.
• Umjelo webrawuza. Shwabanisa ibunzi lakho ngokudibanisa amashiya akho phezulu kangangoko kunokwenzeka. Bamba esi sikhundla ubala i-15, emva koko uyiyeke ihambe. Yenza i-3 reps kwiseti nganye.
• Cinezela iliso. Vala amehlo akho ngokuqinileyo kwaye ubambe esi sikhundla imizuzwana engama-20.Emva koko, yenza amehlo akho angabinanto: Yiyeke ngokupheleleyo yonke imisipha encinci ejikeleze amehlo akho kwaye ujonge ungathethi kangako kwimizuzwana eli-15. Yenza i-3 reps kwiseti nganye.
• Ukukhupha impumlo. Shwabanisa impumlo yakho, vala iimpumlo zakho, kwaye ubambe inani le-15 emva koko ukhulule. Yenza i-3 reps kwiseti nganye.

4. Unyango lokuziphatha kwengqondo (CBT)

I-CBT, uhlobo lonyango olujolise kunjongo, oluthatha indlela esebenzayo ukukufundisa ukulawula uxinzelelo olubangela uxinzelelo.

5. Uqeqesho lwe-Biofeedback

Uqeqesho lwe-Biofeedback lusebenzisa izixhobo zokujonga uxinzelelo lwemisipha, ukubetha kwentliziyo, kunye noxinzelelo lwegazi ukukunceda ufunde ukulawula ezinye iimpendulo zomzimba. Unokuziqeqesha ukunciphisa uxinzelelo lwemisipha, unciphise ukubetha kwentliziyo yakho, kunye nokulawula ukuphefumla kwakho.

6. Amayeza

Ugqirha wakho unokuyalela amayeza okulwa noxinzelelo ukuba awasebenzise kunye neendlela zokulawula uxinzelelo. Umdibaniso unokusebenza ngakumbi kunokuba unyango lodwa.

Ukuthatha

Uxinzelelo ebusweni bakho lunokuba yimpendulo yendalo kuxinzelelo lweemvakalelo okanye lomzimba. Ukuba ujongene nengxaki yobuso, cinga ukuzama iindlela ezilula zokunciphisa uxinzelelo njengokuzilolonga ebusweni.

Ukuba uxinzelelo luhlala ixesha elide, lubuhlungu ngokuqhubekayo, okanye luyaqhubeka ukwenzeka rhoqo, kuya kufuneka ubone ugqirha wakho. Ukuba awunayo umniki-nkonzo oyintloko, unokukhangela oogqirha kwindawo yakho ngokusebenzisa i-Healthline FindCare ithuluzi.