Iingcebiso zomsebenzi ezinokuphelisa iintlungu zeFibromyalgia

Umxholo

• Yintoni i-fibromyalgia?
• Kutheni le nto ukuzilolonga okuthile kusenza ukuba iimpawu zefibromyalgia zibe mbi ngakumbi?
• Ungayilawula njani i-post-workout flare-ups
• Eyona ndlela ilungileyo yokuzilolonga kubantu abane-fibromyalgia
  
• Iingcebiso ezisi-7 zokukunceda uqalise kwaye uzive ungcono

Ngelixa unokuba mathidala ukusebenza kunye nokunyusa iintlungu, umthambo unganceda nge-fibromyalgia. Kodwa kufuneka ulumke.

Ukuzivocavoca bekusoloko kuyinxalenye yobomi bukaSuzanne Wickremasinghe. Unokude uthi bubomi bakhe de iintlungu eziqaqambayo zahlasela umzimba wakhe.

UWickremasinghe uthi: “Uxinezeleko lwalunobangela obangela ukuba ndigule kakhulu.

"Esinye sezizathu zoxinzelelo lwam yayikukuyazi indlela efanelekileyo yokwenza umthambo emzimbeni wam kwaye ndizinyanzela ukuba ndizilolonge, emva koko ndigqithe kumandla am ngokufuthi, nokuba umzimba wawusithi mandiyeke."

Oku kuqhuba kuko okwakhokelela ekubeni umzimba kaWickremasinghe unikezele kuye ukuya kuthi ga kwinqanaba apho angenakwenza nto khona-nditsho nokunyuka ngezinyuko ekhayeni lakhe ngaphandle kokuziva udiniwe.

"Xa ndafumanisa ukuba ndinomdla wokudinwa okungapheliyo kunye ne-fibromyalgia, ndandisazi ukuba kufuneka ndifumane indlela yokwenza umthambo kwakhona, kuba ukuzilolonga ngokufanelekileyo kubalulekile kwinkqubo yokuphilisa umzimba," uxelela i-Healthline.

Uthi: "Ndivakalelwa kukuba ayizukuphela kokwenza umthambo olungileyo ukunciphisa iintlungu nokudinwa kwam, kodwa iya kuphucula indlela endijonga ngayo kunye nokunciphisa uxinzelelo lwam," utshilo.

Kungenxa yoko le nto uWickremasinghe eyenze injongo yakhe yokufumana iindlela zokukhupha iintlungu kwimithambo yabantu abane-fibromyalgia.

Kwimizuzu nje emi-5 ngosuku, unokunciphisa iintlungu zakho, nazo.

Yintoni i-fibromyalgia?

I-Fibromyalgia sisifo esihlala ixesha elide okanye esingapheliyo esibangela iintlungu zomzimba kunye nokudinwa.

I-Fibromyalgia ichaphazela malunga ne-United States. Oko kumalunga neepesenti ezi-2 zabantu abadala. Iphindwe kabini kunabafazi kunamadoda.

Izizathu zale meko azaziwa, kodwa uphando lwangoku lujonga indlela iinxalenye ezahlukeneyo zenkqubo ye-neva ezinokuthi zibe negalelo ngayo kwintlungu ye-fibromyalgia.

Kutheni le nto ukuzilolonga okuthile kusenza ukuba iimpawu zefibromyalgia zibe mbi ngakumbi?

Abantu abaninzi baphantsi kwengcinga engeyonyani yokuba umthambo awufanelanga abo bajongene ne-fibromyalgia kwaye iya kukhokelela kwintlungu engakumbi.

Kodwa ingxaki ayikokwenza umthambo. Luhlobo lomsebenzi womzimba owenziwa ngabantu.

"Intlungu enxulumene nokuzivocavoca iqhelekile kwi-fibromyalgia," ucacisa uMously LeBlanc, MD. "Ayikokuzivocavoca umzimba ngamandla (okubangela iintlungu ezibonakalayo) - imalunga nokuzilolonga ngokufanelekileyo ukunceda ukuphucula iimpawu."

Ukwazisa ne-Healthline ukuba eyona nto iphambili ekupheliseni iintlungu kubantu abane-fibromyalgia iyahambelana nomsebenzi womzimba.

Ugqirha Jacob Teitelbaum, oyingcali kwi-fibromyalgia, uthi ukuzilolonga ngamandla (overexertion) kukhokelela kwiingxaki abantu abahlangabezana nazo emva kokwenza umthambo, ezibizwa ngokuba “kukugula emva kokuzikhandla.”

Uthi oku kwenzeka ngenxa yokuba abantu abane-fibromyalgia abanamandla okwenza imeko njengabanye abanokukwazi ukonyuka kokuzilolonga nokuzilolonga.

Endaweni yoko, ukuba umthambo usebenzisa ngaphezulu kwesixa esilinganiselweyo samandla esinokwenziwa ngumzimba, iinkqubo zabo ziyawa, kwaye baziva ngathi babethwe lilori kwiintsuku ezimbalwa emva koko.

Ngenxa yoku, uTeitelbaum uthi eyona nto iphambili kukufumana inani lokuhamba okanye ezinye iindlela zokuzilolonga onokuzenza, apho uziva "udiniwe" emva, kwaye ungcono kusuku olulandelayo.

Emva koko, endaweni yokurhabaxa kubude okanye kubunzulu bokusebenza kwakho, ncamathela kwimali efanayo ngelixa usebenza ukwandisa imveliso yamandla.

Ungayilawula njani i-post-workout flare-ups

Xa kuziwa ekuzilolongeni kunye ne-fibromyalgia, injongo kukuhamba uye ekuqineni okuphakathi.

"Ukuzivocavoca umzimba kunzulu kakhulu kumntu, okanye [kwenziwe] ixesha elide, kuyandisa intlungu," kusho uLeBlanc. Kungenxa yoko le nto esithi ukuqala kancinci nokucotha yeyona ndlela ilungileyo yokuphumelela. "Imizuzu emi-5 ngosuku inokuchaphazela iintlungu ngendlela elungileyo."

I-LeBlanc iyalela abaguli bayo ukuba benze umthambo wamanzi, bahambe ngomatshini we-elliptical, okanye benze i-yoga ethambileyo. Iziphumo ezilungileyo, uyabakhuthaza ukuba benze umthambo yonke imihla ixesha elifutshane (imizuzu eli-15 ngexesha).

Ukuba ugula kakhulu ukuba ungahamba, iTeitelbaum ithi ukuqala ngemeko (kunye nokuhamba) echibini elinamanzi ashushu. Oku kunokukunceda ufike kwinqanaba apho unokuhamba ngaphandle.

Kwakhona, iTeitelbaum ithi abantu abane-fibromyalgia banengxaki ebizwa ngokuba kukunganyamezelani kwe-orthostatic. "Oku kuthetha ukuba xa bephakama, igazi ligijimela kwimilenze yabo lihlale apho," ucacisa.

Uthi oku kunokuncedwa ngokumangalisayo ngokunyusa ukungenwa kwamanzi kunye netyuwa kunye nokusebenzisa uxinzelelo oluphakathi (20 ukuya kwi-30 mmHg) yesitokhwe sokucinezelwa xa benyukile kwaye bejikelezile. Kwezi meko, ukusebenzisa ibhayisekile ephindayo kunokuba luncedo kakhulu ekwenzeni umthambo.

Ukongeza ekuhambeni nasekusebenzeni kwamanzi, izifundo ezininzi zikwacacisa iyoga kunye neendlela ezimbini zokuzilolonga ezinceda ukwandisa ukusebenza komzimba ngaphandle kokubangela ukuphazamiseka.

Eyona ndlela ilungileyo yokuzilolonga kubantu abane-fibromyalgia

• Zilolonge ngendlela engaguquguqukiyo (ijolise yonke imihla) imizuzu eli-15.
• Kancinci njengemizuzu emi-5 ngosuku kunokunciphisa iintlungu zakho.
• Nenjongo yokuziva "udiniwe" emva kokuzilolonga kodwa ungcono ngosuku olulandelayo.
• Ukuba ukuzilolonga kuyonyusa iintlungu, hamba lula kwaye uzilolonge ixesha elincinci.
• Ungazami ukunyusa ixesha okanye ubungqongqo ngaphandle kokuba uqaphele ukwanda kwamandla.

Iingcebiso ezisi-7 zokukunceda uqalise kwaye uzive ungcono

Ulwazi malunga nendlela yokwenza imilo luninzi kwaye lufikeleleka ngokulula. Ngelishwa, uninzi lweengcebiso ngabantu abaphilileyo abangenamava entlungu engapheliyo.

Ngokwesiqhelo, into egqibela ukwenzeka, utshilo uWickremasinghe, ngabantu abane-fibromyalgia abazityhala kakhulu okanye bazama ukwenza into enempilo yabantu abayenzayo. Emva koko babetha eludongeni, beva iintlungu ezingakumbi, kwaye bayancama.

Ukufumana iingcebiso zomzimba ezijongana ngqo ne-fibromyalgia kubalulekile kwimpumelelo yakho.

Kungenxa yoko le nto uWickremasinghe ethathe isigqibo sokudala indlela yokusebenza kwakhe, kunye nabanye, abajongana ne-fibromyalgia.

Ngokusebenzisa indawo yakhe yeCocolime Fitness, wabelana ngokusebenza, iingcebiso kunye namabali akhuthazayo abantu abajongana ne-fibromyalgia, ukudinwa kunye nokunye.

Nazi ezinye zeengcebiso ezilungileyo zikaWickremasinghe:

• Soloko umamela umzimba wakho kwaye wenze umthambo kuphela xa unamandla okwenza njalo, ungaze wenze ngaphezulu komzimba wakho ofuna ukuba uwenze.
• Thatha ikhefu elininzi phakathi kokuzilolonga ukuze uphinde ubuye. Unokwahlula kwakhona ukusebenza ube ngamacandelo emizuzu emi-5 ukuya kweli-10 enokwenziwa ngalo lonke usuku.
• Yolula yonke imihla ukunceda ukuma kunye nokwandisa ukuhamba. Oku kuya kukhokelela kwintlungu encinci xa usebenza.
• Namathela kwiintshukumo ezinefuthe elisezantsi ukunqanda ukukhathazeka okungaphezulu.
• Kunqande ukuya kwimowudi yokuqina okuphezulu ngelixa uchacha (akukho ngaphezulu kweepesenti ezingama-60 zenqanaba lentliziyo lakho). Ukuhlala ngezantsi kwale ndawo kuyakunceda ukukhathala.
• Gcina yonke intshukumo yakho ilulwelo kwaye unciphise uluhlu lwesindululo kwisenzo esithile nanini na xa ibangela iintlungu.
• Gcina iirekhodi zendlela oqhele ukwenza ngayo umthambo okanye umsebenzi owenza uzive unokude uphele kwiintsuku ezimbini ukuya kwezintathu emva koko ukuze ubone ukuba inkqubo leyo izinzile kwaye isempilweni na kwinqanaba leentlungu zakho.

Okona kubaluleke kakhulu, uWickremasinghe uthi fumana imithambo oyithandayo, engakucinezeli, kwaye ujonge ukwenza uninzi lweentsuku. Kuba xa kufikwa kunyango kunye nokuziva ungcono, ukungqinelana kubalulekile.

USara Lindberg, i-BS, i-MEd, ngumbhali wezempilo kunye nokuzimela. Uphethe isidanga se-bachelor ekusebenziseni isayensi kunye nesidanga sokuqala ekucebiseni. Uchithe ubomi bakhe efundisa abantu ngokubaluleka kwempilo, impilo, ingqondo, kunye nempilo yengqondo. Ujolise kunxibelelwano lomzimba-kwengqondo, egxile kwindlela impilo kunye nokuziva kwethu ngokwasemoyeni okunempembelelo ngayo ukomelela komzimba kunye nempilo yethu.