Ukudinwa kweFibro: Kutheni le nto isenzeka kunye nendlela yokuyilawula

Umxholo

• Oonobangela ukudinwa
• Ulawula njani ukudinwa kwe-fibro
• 1. Chonga izinto ezikubangela ube neengxaki
• 2. Zilolonge rhoqo
• 3. Guqula indlela otya ngayo
• 4. Yila ixesha lokuphumla lokulala
• 5. Nyanga ezinye iimeko
• 6. Nciphisa uxinzelelo
• 7. Cinga ngezinye iindlela zonyango
• 8. Izongezelelo zesondlo
• IMelatonin
• Co-enzyme Q10 (CoQ10)
• I-Acetyl L-carnitine (i-LAC)
• I-Magnesium citrate
• Ishedyuli ngexesha lakho lokuphumla
• Ufuna nini uncedo
• Yise kude

I-Fibromyalgia yimeko engapheliyo exhaphake iintlungu ezingapheliyo. Ukudinwa kunokuba sisikhalazo esikhulu.

Ngokwe-National Fibromyalgia Association, i-fibromyalgia ichaphazela phakathi kwe-3 kunye ne-6 yeepesenti yabantu kwihlabathi liphela. Phantse iipesenti ezingama-76 zabantu abane-fibromyalgia banamava okudinwa okungahambiyo nasemva kokulala okanye ukuphumla.

Ukudinwa okubangelwa yi-fibromyalgia kwahlukile kukudinwa rhoqo. Ukudinwa kunokuchazwa njenge:

• ukudinwa ngokwasemzimbeni
• ukulala okungaphumliyo
• ukunqongophala kwamandla okanye inkuthazo
• ukudakumba
• ubunzima bokucinga okanye ukugxila

Ukudinwa kwe-Fibromyalgia kuhlala kunefuthe elikhulu ekusebenzeni komntu, ukuhlangabezana neemfuno zosapho, okanye ukuzibandakanya kwimicimbi yasekuhlaleni.

Oogqirha kunye nososayensi basasebenza ukuqonda unxibelelwano phakathi kwe-fibromyalgia kunye nokudinwa. Ukuphazamiseka kokulala kudlala indima ekubangela ukudinwa kunye nentlungu ehambelana nefibro, kodwa kufuneka uphando olungakumbi ukuze kufumaneke ukuba kutheni.

Funda ukuze ufunde ngakumbi malunga nonxibelelwano phakathi kokudinwa kunye ne-fibromyalgia, kunye nento onokuyenza ukulawula olu phawu.

Oonobangela ukudinwa

Nangona unobangela we-fibromyalgia engaqondakali ngokupheleleyo, imeko ikholelwa ukuba sisiphumo sobuchopho kunye nenkqubo ye-nervous ukutolika ngendlela engeyiyo okanye ukugqithisa kwiimpawu zentlungu eqhelekileyo. Oko kunokucacisa ukuba kutheni ibangela iintlungu ezixhaphakileyo kwimisipha, kumalungu kunye namathambo, kunye neendawo zothantamiso.

Ithiyori enye yokuba kutheni i-fibromyalgia ikwabangela ukudinwa kukuba ukudinwa sisiphumo somzimba wakho ozama ukujongana nentlungu. Oku kusabela rhoqo kwiimpawu zentlungu kwiimbilini zakho kunokukwenza ube buthathaka kwaye udinwe.

Uninzi lwabantu abane-fibromyalgia banengxaki yokulala (ukungalali). Unokuba neengxaki zokuwa okanye ukuhlala ulele, okanye usenokuziva uphelelwe ngamandla emva kokuvuka.

Ukudinwa kunokwenziwa mandundu ziingxaki ze-fibromyalgia.

Oku kubizwa ngokuba zizizathu zesekondari kwaye kunokubandakanya:

• ubuthongo bokulala
• isifo somlenze esingazinzanga
• ukunciphisa ukomelela komzimba
• ukutyeba kakhulu
• uxinzelelo
• intloko rhoqo
• ukuphazamiseka ngokweemvakalelo, njengoxinzelelo kunye noxinzelelo
• ianemia
• ngaphantsi kunomsebenzi oqhelekileyo we-thyroid

Ulawula njani ukudinwa kwe-fibro

Kuyenzeka ukuba ulawule ukudinwa kwe-fibro ngamayeza kunye notshintsho kwindlela yokuphila, nangona kunokuba nzima ukwenza ukudinwa kuphele.

Nazi ezinye iindlela ezinokukunceda ukunciphisa ukudinwa kwakho:

1. Chonga izinto ezikubangela ube neengxaki

Ukufunda okubangela ukudinwa kwe-fibro kunokukunceda ulwe nayo.

Ukudinwa ngamanye amaxesha kunokuba sisiphumo sakho:

• ukutya
• okusingqongileyo
• imo
• amanqanaba oxinzelelo
• iipateni zokulala

Qala ukugcina irekhodi ebhaliweyo okanye elektroniki yenqanaba lakho lokukhathala yonke imihla. Rekhoda into oyityileyo, uvuke nini, kwaye xa uye kulala, kunye nayo nayiphi na imisebenzi oyenzileyo ngala mini.

Emva kweeveki ezimbalwa, jonga ukuba ungazibona naziphi na iipateni. Umzekelo, mhlawumbi uziva utyhafile kakhulu emva kokutya i-snack yokutya okuneswekile, okanye xa weqa ukuzilolonga kwakho kwasekuseni.

Ungasebenzisa olo lwazi ukunqanda ukwenza izinto ezihlala zikwenza udinwe ngakumbi.

2. Zilolonge rhoqo

Ukufumana inkuthazo yomthambo kunokuba nzima xa udiniwe okanye usentlungwini, kodwa umthambo yenye yezona ndlela zisebenzayo zokulawula ukudinwa. Ukuzivocavoca kunokunceda ukunciphisa iintlungu ze-fibromyalgia.

Ukuzivocavoca umzimba kunceda ukwandisa ubunzima bakho bemisipha kunye namandla, kunye nempilo yakho iyonke. Njengebhonasi eyongeziweyo, ukukhutshwa kwe-endorphin onamava kuyo ngexesha lokuzilolonga nako kungaphucula umgangatho wokulala kwakho kunye nokunyusa amandla akho.

Omnye uthelekise iziphumo zoqeqesho lwe-aerobic kwinkqubo yokuqinisa izihlunu kubantu abane-fibromyalgia. Uphononongo lufumanise ukuba zombini iintlobo zomthambo zinciphise kakhulu iimpawu zentlungu, ukulala, ukudinwa, amanqaku ethenda, kunye noxinzelelo.

Ukuba awuqinisekanga ukuba ungaqala phi, zama ukuqala ngemizuzu engama-30 yokuhamba ngemini kwaye wandise kancinci isantya kunye nexesha elingaphezulu kwexesha.

Uqeqesho lwamandla usebenzisa iibhendi zokumelana okanye ubunzima bunokukunceda uphinde ufumane izihlunu.

3. Guqula indlela otya ngayo

Akukho kutya kuthile kuye kwaboniswa ukunciphisa iimpawu ze-fibromyalgia kuwo wonke umntu, kodwa kuhlala kungumbono olungileyo ukujolisa ukutya okusempilweni, okunokulinganisela.

Ukulandela ukutya okunezondlo, jonga iindlela zokubandakanya iziqhamo, imifuno, ukutya okuziinkozo, amafutha asempilweni, kunye neeprotein ezincinci kwizidlo zakho. Gwema ukutya okucutshulweyo, okuthosiweyo, okunetyiwa, kunye neswekile, kwaye uzame ukugcina ubunzima obusempilweni.

Kukho ubungqina bokuba ukutya okulandelayo kunokunyusa iimpawu kubantu abane-fibromyalgia:

• i-oligosaccharide enokutsha, disaccharide, monosaccharide, kunye neepolols (FODMAPs)
• ukutya okuqulathe igluten
• izongezo zokutya okanye iikhemikhali zokutya, njenge-aspartame
• ii-excitotoxins, ezinjenge-monosodium glutamate (MSG)

Zama ukunqanda oku kutya okanye amaqela okutya kwaye ubone ukuba ukudinwa kwakho kuyaphucuka na.

4. Yila ixesha lokuphumla lokulala

Ukukhathala kweFibro akuyiyo into enokulungiswa ngokulala kakuhle ebusuku, kodwa ukulala okusemgangathweni kunokunceda ekuhambeni kwexesha.

Indlela yesiqhelo yokuphumla yokulala linyathelo lokuqala elibalulekileyo ekuphumleni kamnandi ebusuku.

Nazi iingcebiso ezimbalwa zendlela yokulala esempilweni:

• hamba uyolala uvuke ngexesha elinye yonke imihla
• thintela utywala, inikotini, kunye necaffeine
• tyala imali kumatrasi olungileyo
• gcina igumbi lakho lokulala lipholile kwaye limnyama
• cima izikrini (ikhompyuter, iselfowuni, kunye neTV) ubuncinci iyure ngaphambi kokulala
• gcina izinto zombane ngaphandle kwegumbi lokulala
• kuphephe ukuba nesidlo esikhulu ngaphambi kokulala
• thatha amanzi ashushu ngaphambi kokuba ulale

5. Nyanga ezinye iimeko

Abantu abane-fibromyalgia bahlala benezinye iimeko zempilo (iimeko ezi-co-morbid), njengesifo somlenze esingazinzanga (RLS), ukuqaqanjelwa sisifo, ukudakumba, okanye ixhala. Ezi meko zinokwenza ukudinwa kwefibro kube kubi ngakumbi.

Kuxhomekeka kwimbali yakho yezempilo kunye nezinye iimeko ezisisiseko, ugqirha wakho unokucebisa:

• iipilisi zokulala ukunceda ukulawula ukulala, njenge-zolpidem (Ambien, Intermezzo)
• iivithamini zokunyanga ukuswela kwesondlo ukuba awondlekanga
• antidepressants njengemilnacipran (Savella), duloxetine (Cymbalta), okanye fluoxetine (Prozac)
• izongezo zentsimbi ukunyanga i-anemia

6. Nciphisa uxinzelelo

Ukuhlala kwiintlungu ezingapheliyo kunokubangela uxinzelelo. Uxinzelelo, nalo, lunokukwenza ukudinwa kwakho kube kubi ngakumbi.

I-yoga, i-qigong, i-tai chi, ukucamngca, kunye neminye imisebenzi yomzimba wengqondo zezona ndlela zibalaseleyo zokunciphisa uxinzelelo.

Ngapha koko, omnye wabafazi abangama-53 abane-fibromyalgia bafumanisa ukuba inkqubo yeyoga yeeveki ezi-8 iphucule kakhulu iimpawu ezinjengeentlungu, ukudinwa, kunye neemvakalelo, kunye neendlela zokulwa nentlungu. Abathathi-nxaxheba baziqhelanise neyoga iintsuku ezi-5 ukuya kwezi-7 ngeveki, kwimizuzu engama-20-40 ngemini.

Ukongeza, izifundo ezisixhenxe zenziwa ukuvavanya iimpembelelo zonyango lokucamngca, ezinje nge qigong, tai chi, kunye neyoga kubantu abane-fibromyalgia.

Ngokusekwe kwiziphumo zophando, kukho ubungqina bokuba ezi ntlobo zonyango zentshukumo zinokunciphisa ngokubonakalayo ukuphazamiseka kokulala, ukudinwa, kunye noxinzelelo kubantu abane-fibromyalgia. Le misebenzi inokukhokelela ekwandeni komgangatho wobomi.

Ukuba awukwazi ukulawula uxinzelelo usebenzisa amayeza asekhaya, zama ukuthetha nomcebisi okanye ingcali yezempilo yengqondo.

7. Cinga ngezinye iindlela zonyango

Akukho bungqina buninzi ngokubhekisele kumayeza ahambisanayo kunye namanye (i-CAMs) ye-fibro fatigue.

kubonisiwe ukubonelela ngezibonelelo ezithile. Iziphumo ezivela kubafazi abangama-50 abane-fibromyalgia bacebisa ukuba uhlobo oluthile lokuthambisa, olubizwa ngokuba yonyango lwe-lymph drainage therapy (MLDT), lunokusebenza ngakumbi kunokusasa rhoqo ukunciphisa ukudinwa kwasekuseni noxinzelelo.

Olunye uphando luyafuneka, nangona kunjalo.

Ukuba unomdla wokuzama i-MLDT, khangela i-massage therapists kwindawo yakho enamava kulolu hlobo lwe-massage ye-fibromyalgia. Unokuzama ezinye iindlela zokwenza i-lymphatic drainage massage ngokwakho ekhaya usebenzisa esi sikhokelo.

I-Balneotherapy, okanye ukuhlamba emanzini atyebileyo amaminerali, ikwabonakalisiwe ukunceda abantu abane-fibromyalgia ubuncinci. Abathathi-nxaxheba kuphononongo abachitha iintsuku ezili-10 kwi-spa yoLwandle oluFileyo bancitshisiwe:

• intlungu
• ukudinwa
• ukuqina
• ixhala
• intloko ebuhlungu
• iingxaki zokulala

I-Acupuncture ihlala ithathwa njengeyona ndlela yokunciphisa iintlungu, ukuqina kunye noxinzelelo. Nangona kunjalo, uphando oluninzi ngo-2010 alufumananga ubungqina bokunciphisa intlungu, ukukhathala, kunye nokuphazamiseka kokulala kubantu abane-fibromyalgia abafumana unyango lwe-acupuncture.

8. Izongezelelo zesondlo

Akukho uphando oluninzi ukubonisa ukuba ngaba izongezelelo zisebenza kakuhle ekunyangeni iimpawu ze-fibromyalgia.

Ngelixa uninzi lwezongezelelo zendalo zingakhange ziboniswe ukuba zinike naluphi na uncedo, izongezo ezimbalwa zibonise iziphumo ezithembisayo:

IMelatonin

Umqhubi omncinci osele ekhulile wabonisa ukuba i-3 milligrams (mg) ye-melatonin ethathwe ngexesha lokulala iphucule kakhulu ukulala kunye nobunzima beentlungu kubantu abane-fibromyalgia emva kweeveki ezine.

Isifundo besisincinci, sinabathathi-nxaxheba abangama-21 kuphela. Okungakumbi, uphando olutsha luyafuneka, kodwa iziphumo zokuqala zazithembisa.

Co-enzyme Q10 (CoQ10)

Ukulawulwa kwe-placebo okungaboniyo kabini, kufumanise ukuba ukuthatha i-300 mg ngemini ye-CoQ10 kunciphise iintlungu, ukudinwa, ukudinwa kwasekuseni, kunye neethenda kubantu abangama-20 abane-fibromyalgia emva kweentsuku ezingama-40.

Esi yayisisifundo esincinci. Uphando olungakumbi luyafuneka.

I-Acetyl L-carnitine (i-LAC)

Ukusuka ngo-2007, abantu abayi-102 abane-fibromyalgia abathathe i-acetyl L-carnitine (LAC) bafumana ukuphucuka okubonakalayo kumanqaku eethenda, amanqaku eentlungu, iimpawu zoxinzelelo kunye nentlungu ye-musculoskeletal.

Kwisifundo, abathathi-nxaxheba bathathe i-2,500 mg ye-LAC njengezingxobo ngosuku, kunye nenaliti enye ye-500 mg ye-LAC yeeveki ezi-2, ilandelwa zii-capsules ezingama-500 mg ngosuku kangangeeveki ezisibhozo.

Uphando oluthe kratya luyafuneka, kodwa iziphumo zakuqala zazithembisa.

I-Magnesium citrate

Abaphandi abaqhube i-2013 baqaphela ukuba i-300 mg ngemini ye-magnesium citrate inciphise kakhulu iintlungu, ukuthamba, kunye noxinzelelo kumanqaku e-premenopausal yabasetyhini abane-fibromyalgia emva kweeveki ezisibhozo.

Isifundo besincinci, kwaye kubandakanya abathathi-nxaxheba abangama-60.

Ngelixa i-magnesium citrate iboniswa inikezela ngoncedo, abathathi-nxaxheba abafumene i-10 mg ngemini yeyeza elichasene noxinzelelo i-amitriptyline yabona ukunciphisa ukwanda kweempawu, nazo.

Ishedyuli ngexesha lakho lokuphumla

Indlela elungileyo yokulawula ukudinwa okubangelwa yi-fibromyalgia kukucwangcisa ukuphumla kusuku lwakho. Ukulala ngokukhawuleza okanye ukulala nje ngexesha elithile kunokuba yile nto uyifunayo.

Zama ukucwangcisa imisebenzi yakho enzima ngamaxesha apho ucinga ukuba uya kuba namandla.

Ufuna nini uncedo

Ukuba utshintsho kwindlela yokuphila ukunciphisa uxinzelelo kunye nokulala ngcono kubonakala ngathi ayisebenzi, umboneleli wezempilo unokukwazi ukumisela amayeza ukunceda.

Gcina ukhumbula ukuba amayeza afana neepilisi zokulala anemingcipheko, kubandakanya umlutha, ke kuya kufuneka uwasebenzise njengoko kuyalelwe ngugqirha wakho.

Ugqirha wakho unokufuna ukuqhuba iimvavanyo ezongezelelweyo ukuqinisekisa ukuba iimpawu zakho zokudinwa azibangelwa yinto enye, njenge-iron-defence anemia okanye i-thyroid engasebenzi.

Yise kude

Nangona luphawu olungabonakaliyo, ukudinwa kwefibro kuyinyani. Kunokuba nzima ukulawula, kwaye kunzima nokucacisela abanye abantu.

Ukuba sele wenze utshintsho kwindlela yokuphila - njengokuguqula indlela otya ngayo kunye nokunciphisa uxinzelelo- kwaye ukudinwa kusachaphazela ubomi bakho bemihla ngemihla, thetha nogqirha wakho.