Uthintelo lweFibromyalgia

Umxholo

• Lala ngokwaneleyo
• Ukunciphisa uxinzelelo lweemvakalelo nangokwengqondo
• Yenza umthambo rhoqo
• Yitya ukutya okunezondlo
• Jonga iimpawu zakho

Ukuthintela i-fibromyalgia

I-Fibromyalgia ayinakunqandwa. Unyango olululo kunye notshintsho kwindlela yokuphila kunokunceda ukunciphisa ukubanda kunye nobukrakra beempawu zakho. Abantu abane-fibromyalgia bazama ukukhusela i-flare-ups kunokuzama ukuthintela isifo uqobo. Zininzi izinto onokuzenza ukuthintela ukonyuka kweempawu zakho.

Lala ngokwaneleyo

Ukungabikho kokulala okubuyiselwayo kokubini kuyimpawu ye-fibromyalgia kunye nesizathu sokuphazamiseka. Ubuthongo obungalunganga benza umjikelo weentlungu ezingakumbi, usenza ukuba kube nzima ukulala, nto leyo ebangela iintlungu ezingakumbi, njalo njalo. Unokwazi ukwaphula umjikelo ngokuya kulala ngexesha elinye yonke imihla kwaye uziqhelanise nemikhwa elungileyo yokulala.

Zama ukuphumla iyure enye ngaphambi kokulala ngokuvala umabonwakude kunye nezinye izixhobo zombane. Ukufunda, ukuhlamba ngamanzi ashushu, okanye ukucamngca ngazo zonke iindlela ezilungileyo zokuphumla kunye nokulungiselela ukulala nzulu. Ugqirha wakho unokukuyalela ngoncedo lokulala ukuba uneengxaki ezingapheliyo zokuwa okanye zokulala.

Ukunciphisa uxinzelelo lweemvakalelo nangokwengqondo

Iimpawu ze-fibromyalgia ziba mandundu ngoxinzelelo. Unako ukunciphisa i-flare-ups ngokunciphisa izinto ezibangela uxinzelelo. Ukuphelisa imithombo yoxinzelelo, enje ngobudlelwane obungenampilo okanye imeko yexesha lomsebenzi, yenye yeendlela zokwenza oku.

Olunye uxinzelelo alunakuphepheka. Ukufunda iindlela zokuphelisa kunokunceda ukunciphisa iziphumo zoxinzelelo emzimbeni nasengqondweni yakho.

Abaxinzeleli boxinzelelo kubandakanya:

• ukucamngca
• ukuphumla
• ukutshiza
• iindlela zokuphefumla nzulu

Ukuzivocavoca ngamandla okuphakathi ikwayindlela elungileyo yokuphefumla umphunga ngendlela esempilweni.

Abanye abantu babhenela etywaleni nakwiziyobisi ukuze bakwazi ukumelana noxinzelelo. Le ndlela yokuziphatha ayisebenzi. Inokwenza iimpawu zibe mandundu okanye inyuse umngcipheko weengxaki zempilo ezibangelwa kukusetyenziswa kotywala rhoqo okanye iziyobisi.

Yenza umthambo rhoqo

Ukuzivocavoca rhoqo, okuphakathi kunokugcina izihlunu kunye namalungu esempilweni. Musa ukugqithisa. Izicwangciso zokuqina komzimba zinokwenza ukuba iimpawu zakho zibe mandundu. Ukuhamba yindlela elungileyo yokuhlala usempilweni kwaye usebenza ngaphandle komzamo onzima.

Yitya ukutya okunezondlo

Abanye abantu abane-fibromyalgia bafumanisa ukuba ukutya okuthile kwenza ukuba iimpawu zabo zibe mandundu. Imiba yesisu, enjenge-bowel syndrome, ngamanye amaxesha ihamba nale syndrome. Unako ukunciphisa i-flare-ups ngokutya ukutya okunesondlo kunye nokuphepha ukutya kunye neziselo ezenza ukuba iimpawu zakho zibe mbi. Kuhlala kulunge kakhulu ukunciphisa:

• ikhafeyini
• ukutya okuthosiweyo
• ukutya okuphezulu kwi-sodium

Jonga iimpawu zakho

Ukugcina idayari malunga neempawu zakho kunokukunceda ukhombe izinto ezibangela ukuba uhlazeke. Ukudweliswa kolwazi malunga nento oyityileyo, indlela oziva ngayo emva kokutya, kunye nokurekhoda imisebenzi yakho yemihla ngemihla kunokunika ukuqonda kwinto eyenza mandundu iimpawu zakho. Idayari inokuba sisixhobo esiluncedo kugqirha wakho ekumiseleni olona nyango lufanelekileyo kwimeko yakho.

Ityala ngalinye le-fibromyalgia lahlukile. Unokufumana ezinye iindlela ezisebenza ngcono ekunciphiseni iimpawu kunye nokunciphisa i-flare-ups. Thetha nogqirha wakho malunga nokhetho kunyango kunye notshintsho kwindlela yokuphila eya kulungela iimfuno zakho ezithile.