Iingcebiso ezi-5 zokuPhucula uMgangatho woBomi ngokulandela unyango lweCancer

Umxholo

• 1. Yitya ukutya okusempilweni
• 2. Ukuphucula umgangatho wokulala kwakho
• 3. Hlala usebenza ngokwasemzimbeni
• 4. Zilungiselele
• 5. Joyina iqela lenkxaso
• Ukuthatha

Umhlaza we-Ovarian luhlobo lomhlaza oluvela kwii-ovari, ezingamalungu avelisa amaqanda. Olu hlobo lomhlaza lunokuba nzima ukuwubona kwangoko, kuba uninzi lwabasetyhini alukhulisi mpawu de umhlaza uqhubele phambili.

Xa iimpawu zisenzeka, zihlala zingacacanga kwaye zingacacanga. Iimpawu zomhlaza wesibeleko zinokubandakanya iintlungu zesisu kunye nokudumba, ukudinwa, kunye nentlungu yomqolo.

Umhlaza we-Ovarian uyanyangeka ngotyando okanye ngekhemotherapy ukususa okanye ukuncipha amathumba. Ukunyanga kungakwenza buthathaka emzimbeni, nangona kunjalo. Kwaye nasemva konyango, kungathatha ixesha ukuba uzive ngathi uphinde kwakhona kwaye uqalise ngemisebenzi yakho yemihla ngemihla.

Amandla amancinci asezantsi kunye nokudinwa kunokuphazamisa umgangatho wobomi bakho. Kwaye, ukuba uxolelwe, unganexhala malunga nokubuya komhlaza.

Nangona umhlaza ungalindelekanga, Nazi ezinye zeendlela zokuziva ungcono emva konyango.

1. Yitya ukutya okusempilweni

Ukutya ngokufanelekileyo kuhlala kubalulekile, kodwa ngakumbi emva konyango lomhlaza. Ukutya okusempilweni kunokunyusa amandla akho omzimba kwaye kuphucule impilo yakho iphela.

Faka ukutya okuninzi kweziqhamo kunye nemifuno. Umbutho waseMelika woMhlaza uphakamisa ukutya malunga neekomityi ze-2.5 zazo ngosuku. Nangona kungekho kutya kumnye kunokuthintela okanye kunyange umhlaza, iziqhamo kunye nemifuno zilayishwe ii-antioxidants, ifayibha, izimbiwa kunye neevithamini. Ezi zinokukunceda ukugcina amandla omzimba wakho wokulwa nezifo.

Ukongeza, cinga ngokutya amafutha asempilweni njenge-omega-3 fatty acids, efana nesalmon, isardadi, imackerel, kunye neavokhado. Faka iiprotheyini, inyama etyebileyo, kunye nemithombo esempilweni yeecarbohydrate ezinje ngemidumba kunye neenkozo ezipheleleyo ukunceda ukwakha amandla akho kunye namandla, nawo.

2. Ukuphucula umgangatho wokulala kwakho

Ukukhathala emva konyango lomhlaza kuqhelekile, kwaye kunokuhlala iintsuku okanye iinyanga, ukunciphisa umgangatho wobomi bakho.

Amanqanaba akho emandla anokukhula ngokuthe ngcembe. Okwangoku, kubalulekile ukuba uphumle ngokwaneleyo ebusuku. Oku kunokukunceda uzive ungcono kwaye kukunike amandla okuba uqhubeke nemini.

Ukulala kuphela iiyure ezimbalwa ebusuku, kwelinye icala, kunokubangela ukudinwa. Oku kunokuchaphazela imeko yakho kunye noxinzelelo.

Ukuphucula umgangatho wokulala kwakho, zama ukungaseli iziselo ezine-caffeine iiyure eziyi-8 ngaphambi kokuba ulale. Gwema imisebenzi evuselelayo ngaphambi kokuba ulale, kwaye ungasebenzisi iiyure ezi-2 ukuya kwezi-3 ngaphambi kokulala.

Susa nezinto ze-elektroniki kwigumbi lakho lokulala, kwaye wenze indawo efanelekileyo yokulala. Cima izibane, umculo kunye nomabonwakude. Vala iidrapes zakho kwaye uqwalasele ukunxiba ii-earplugs.

3. Hlala usebenza ngokwasemzimbeni

Ukuzivocavoca kunokuba yinto yokugqibela ofuna ukuyenza, ngakumbi ukuba unamandla amancinci alandelayo kunyango lwakho. Kodwa ukwenza umthambo kunokunceda ukuphucula umgangatho wobomi bakho.

Ukuzivocavoca kunokuphucula amandla akho, amanqanaba amandla, kunye nomgangatho wokulala kwakho. Kwaye, umthambo unokuba nefuthe elihle kwimpilo yakho yengqondo.

Abanye abantu banokuba noxinzelelo ngexesha okanye emva konyango lomhlaza we-ovari, kunye noxinzelelo okanye uloyiko ngekamva labo. Umsebenzi womzimba unokukhuthaza ukukhutshwa kwehomoni kwingqondo enokukunceda ukuphakamisa imeko yakho.

Qalisa kancinci uhamba ngemizuzu eli-10 okanye eli-15. Njengoko inqanaba lakho lamandla liphucuka, ungalonyusa ixesha kunye namandla omthambo wakho. Zama ukukhwela ibhayisekile, ukuqubha, okanye ukusebenzisa izixhobo ezifana ne-treadmill okanye i-elliptical.

Umbutho iAmerican Cancer Society ucebisa ukuba ujonge imizuzu eli-150 yokuzilolonga ngeveki. Oku kulingana nemizuzu engama-30 yokuzilolonga kahlanu ngeveki.

4. Zilungiselele

Emva konyango lomhlaza we-ovari, unokulangazelela ukuqala kwakhona imisebenzi yakho yesiqhelo ngokukhawuleza. Kodwa kubalulekile ukuzikhawulezisa. Sukwenza kakhulu kakhulu ngokukhawuleza.

Ukugqithisa ngamandla kunokuwachitha amandla akho, kubangele ukudinwa okungaphezulu. Kwakhona, ukuthatha kakhulu kunokukhokelela kuxinzelelo kwaye kuchaphazele imeko yakho yeemvakalelo.

Yazi imida yakho kwaye ungoyiki ukuthi hayi. Nangona kubalulekile ukuba usebenze ngokwasemzimbeni, mamela umzimba wakho kwaye ufunde indlela yokuphumla.

5. Joyina iqela lenkxaso

Ukujoyina iqela lenkxaso yomhlaza we-ovari kunokunceda ekuphuculeni umgangatho wobomi bakho. Nokuba uxolelwe, kunokuba nzima ukuqhubekeka okanye ukuveza indlela oziva ngayo emva kwayo yonke into odlule kuyo.

Kubalulekile ukuba nabahlobo kunye nosapho onokuzithemba. Kodwa ungonwabela nokuya kwiqela lenkxaso yomhlaza we-ovari. Apha, unokunxibelelana nabasetyhini abakwaziyo ngqo into ohamba kuyo.

Bayaluqonda uloyiko lwakho nezinto ezikuxhalabisayo. Njengeqela, ninokwabelana ngamava enu, iindlela zokulwa, kunye neengcebiso.

Olu ayilulo kuphela uhlobo lwenkxaso, nangona kunjalo. Abanye abantu basetyhini bayancedakala ngokufumana iingcebiso kumntu omnye okanye kucebiso lweqela losapho. Abathandekayo bakho banokufuna inkxaso, nabo.

Ukuthatha

Unyango lomhlaza we-Ovarian lunokuthatha impilo yakho ngokwasemzimbeni nangokweemvakalelo. Kodwa ngenkxaso elungileyo kunye nomonde omncinci, ungawuphucula ngokuthe ngcembe umgangatho wobomi bakho.

Ubomi bakho namhlanje buya kwahluka kunangaphambili. Nangona kunjalo, ukufunda ukwamkela oku kuqhelekileyo kunokuzisa uxolo lwengqondo kwaye kukuncede uzive ungcono suku ngalunye.