Yintoni ebangela ukungcangcazela kwezithupha kwaye iphathwa njani?

Umxholo

• 1. Imfuzo
• 2. Ukulimala okuphindayo
• 3. Uxinzelelo
• 4. Ixhala
• 5. Ukudinwa
• 6. Caffeine kunye nezinye izinto ezikhuthazayo
• 7. Amayeza
• 8. I-Carpal tunnel syndrome
• 9. Isifo sikaParkinson
• 10. I-Amyotrophic lateral sclerosis (ALS)
• Izinketho zonyango
• Uza kubona nini ugqirha wakho

Ngaba esi sisizathu sokuxhalaba?

Ukushukuma ubhontsi wakho kubizwa ngokuba kukungcangcazela okanye ukudilika. Ukuthuthumela kwezithupha akusoloko kungunobangela wokukhathazeka. Ngamanye amaxesha iba yinto nje yokwexeshana ekuphenduleni koxinzelelo, okanye kwimisipha.

Xa ukungcangcazela kobhontsi kubangelwa yenye imeko, ihlala ihamba nezinye iimpawu. Nantsi into ekufuneka uyibukele kwaye uza kubona nini ugqirha wakho.

1. Imfuzo

Ukungcangcazela okubalulekileyo yimeko ezuzwe njengelifa eyenza ukuba izandla zishukume. Ukuba omnye wabazali bakho unokutshintsha kwemfuza okubangela ukungcangcazela okubalulekileyo, unethuba elinamandla lokuphuhlisa le meko kamva ebomini.

Unokufumana ukungcangcazela okubalulekileyo nakweyiphi na iminyaka, kodwa kuqhelekile kubantu abadala.

Ukungcangcazela kuhlala kubonakala ngexesha lokuhamba njengokubhala okanye ukutya. Ukungcangcazela kunokuba nzima xa udiniwe, uxinezelekile, okanye ulambile, okanye emva kokuba ufake i-caffeine.

2. Ukulimala okuphindayo

Ukuphindaphinda intshukumo efanayo kaninzi-njengokudlala umdlalo wevidiyo okanye uchwetheze ikhibhodi-kungonakalisa izihlunu, imithambo-luvo, imisipha kunye nemisipha esezandleni zakho.

Ukulimala okuphindayo okuxhaphakileyo kuxhaphakile kubantu abasebenza kwimigca yokuhlangana okanye basebenzise izixhobo ezishukuma.

Ezinye iimpawu zokulimala okuphindaphindiweyo kubandakanya:

• intlungu
• ukuba ndindisholo okanye ukurhawuzelela
• ukudumba
• ubuthathaka
• ubunzima bokuhamba

Ukuba uqhubeka uphinda intshukumo, ungaphulukana nomsebenzi ekugqibeleni kumnwe ochaphazelekayo okanye ubhontsi.

3. Uxinzelelo

Ukushukuma kunokuba luphawu lokuba uphantsi koxinzelelo oluninzi. Iimvakalelo ezinamandla zinokuwenza umzimba wakho uxakeke okanye uzive ungonwabanga.

Uxinzelelo lunokuzenza mandundu iimeko zokushukuma njengobunzima bokungcangcazela. Kwaye kunokubangela ukuphindaphinda kwezihlunu ezibizwa ngokuba ziitics, ezibonakala ngathi ziintshukumo ezijijekayo.

Inokubangela:

• ukucaphuka okanye usizi
• ukudinwa
• isisu esibuhlungu
• intloko ebuhlungu
• ingxaki yokulala
• kunzima ukugxila

4. Ixhala

Umzimba wakho uya kwimilo yokulwa okanye yokubaleka xa unexhala. Ingqondo yakho ibangela ukukhutshwa kwehormones zoxinzelelo ezinjengeadrenaline. Ezi hormone zonyusa izinga lokubetha kwentliziyo yakho kunye nokuphefumla, kwaye zenze ukuba ingqondo yakho iphaphe ngakumbi ukusombulula isoyikiso esizayo.

Ihormones zoxinzelelo zinokukwenza ukuba ungcangcazele kwaye ube nejittery. Ungaqaphela ukuba ubhontsi wakho okanye amanye amalungu omzimba wakho ayajija.

Ukuxhalaba kunokubangela iimpawu ezinje:

• ukubila okanye ukubanda
• intliziyo ebetha ngamandla
• isicaphucaphu
• isiyezi
• ukuphefumla okungalinganiyo
• imvakalelo yengozi ezayo
• ubuthathaka ngokubanzi

5. Ukudinwa

Ukungabikho kobuthongo kwenza okungaphezulu kunokubangela ukudinwa kunye nokuxinana. Iliso elincinci lokuvala linokukwenza ungcangcazele.

Ukulala kunefuthe ngqo kwinkqubo yakho yeemvakalelo. Indlela olala ngayo inokuchaphazela ukukhutshwa kweekhemikhali ezichaphazelekayo ekuhambeni.

ukuba ukulala kakhulu kugungqisa izandla. Ukushukuma kunokuba nzima kangangokuba kunzima ukwenza imisebenzi efuna iintshukumo ezichanekileyo.

Inokubangela ukuba:

• iingxaki zememori
• ingxaki yokujonga
• ukudinwa okanye ukucaphuka
• ukucinga okucothayo
• intloko ebuhlungu
• isiyezi
• ukulahleka koququzelelo
• ubuthathaka ngokubanzi
• ukungakwazi ukwenza izigqibo

6. Caffeine kunye nezinye izinto ezikhuthazayo

Ikomityi yekofu kusasa inokukuvusa kwaye ikwenze uzive uphaphile ngakumbi. Kodwa ukusela kakhulu ikofu kunokukushiya ungcangcazela.

Ukungcangcazela kungenxa yesiphumo esikhuthazayo se-caffeine. Ikomityi nganye yekofu iqulethe malunga ne-100 mg ye-caffeine. Inani elicetyiswayo le-caffeine li-400 mg yonke imihla, emalunga neekomityi ezintathu okanye ezine zekofu. Ukusela ngaphezulu kweekomityi ezine zekofu okanye ezinye iziselo ezine-caffeine ngemini kunokukwenza ube jittery.

Ukushukuma kunokuba sisiphumo esisecaleni samachiza akhuthazayo abizwa ngokuba ziiamphetamines. La machiza asetyenziselwa ukunyanga iimeko ezinje ngokunqongophala kokuphazamiseka kwengqondo kunye nokunceda ukunciphisa umzimba.

Ezinye izinto ezikhuthazayo ezifana necocaine kunye ne methamphetamine- zithengiswa ngokungekho semthethweni kwaye zisetyenziselwa ukuba phezulu.

Iimpawu zecaffeine egqithisileyo okanye ukutya okuvuselelayo kubandakanya:

• ukungazinzi
• ukuphuthelwa
• ukubetha kwentliziyo okukhawulezayo
• isiyezi
• ukubila

7. Amayeza

Ukuhlukuhla ezandleni zakho okanye amanye amalungu omzimba wakho kunokuba sisiphumo secala leziyobisi ozithathayo. Amanye amayeza abangela ukushukuma ngefuthe lawo kwinkqubo yakho yemithambo-luvo kunye nezihlunu.

Iziyobisi ezaziwayo ukuba zibangela ukushukuma njengeziphumo ebezingalindelekanga zibandakanya:

• amayeza antipsychotic abizwa ngokuba zii-neuroleptics
• amayeza sombefu bronchodilator
• antidepressants, njengokukhetha i-serotonin reuptake inhibitors (i-SSRIs)
• Iziyobisi eziguquguqukayo, njenge-lithium
• iziyobisi ze-Reflux, njenge-metoclopramide (Reglan)
• icorticosteroids
• iziyobisi zokunciphisa umzimba
• amayeza e-thyroid (ukuba uthatha kakhulu)
• ukuthabatha amayeza afana ne-sodium valproate (Depakote) kunye ne-valproic acid (Depakene)

Ukungcangcazela kufuneka kuyeke wakuyeka ukuthatha iyeza. Akufanele uyeke ukuthatha amayeza amiselweyo ngaphandle kwemvume kagqirha wakho, nangona.

Ukuba ucinga ukuba iyeza lakho linetyala, thetha nogqirha wakho. Banokukunceda ukhuseleke ngaphandle kwamayeza kwaye, ukuba kukho imfuneko, unokuyalela enye indlela.

8. I-Carpal tunnel syndrome

Embindini wesihlahla ngasinye yitonela emxinwa ejikelezwe ziithishu namathambo. Oku kubizwa ngokuba yi-carpal tunnel. Iimbilini eziphakathi zihamba ngale ndlela. Inika uvakalelo kwisandla sakho kwaye ilawula ezinye zezihlunu ezisesandleni.

Ukuphindaphinda isandla esinye kunye nokuhamba kwesandla kaninzi kungenza ukuba izicwili ezijikeleze itonela le-carpal zidumbise. Oku kudumba kubeka uxinzelelo kwi-nerve median.

Iimpawu zecalpal tunnel syndrome zibandakanya ubuthathaka, ukuba ndindisholo, kunye nokutswina kwiminwe yakho okanye kwisandla.

9. Isifo sikaParkinson

Isifo sikaParkinson sisifo sobuchopho esibangelwa kukonakala kweeseli zemithambo-luvo ezivelisa ikhemikhali dopamine. I-Dopamine inceda ukugcina intshukumo yakho igudile kwaye ilungelelaniswe.

Ukunqongophala kwe-dopamine kubangela iimpawu zakudala zikaParkinson njengokungcangcazela ezandleni, iingalo, imilenze, okanye intloko ngelixa umzimba wakho uphumle. Oku kushukuma kubizwa ngokuba kukungcangcazela.

Ezinye iimpawu zibandakanya:

• ukuqina kweengalo nemilenze
• ukuhamba kancinci kunye nezinye iintshukumo
• umbhalo omncinci wesandla
• ukulungelelaniswa okungalunganga
• ibhalansi engalunganga
• ingxaki yokuhlafuna nokuginya

10. I-Amyotrophic lateral sclerosis (ALS)

I-ALS, ekwabizwa ngokuba sisifo sikaLou Gehrig, yonakalisa iiseli zemithambo-luvo ezilawula intshukumo (iimotor neurons). Iimoto neurons zihlala zithumela imiyalezo evela kwingqondo yakho ukuya kwimisipha yakho ukulungiselela intshukumo. Kwi-ALS, le miyalezo ayinakufikelela kuyo.

Ngokuhamba kwexesha izihlunu ziba buthathaka kwaye zilahle kude (atrophy) kukuswela ukusetyenziswa. Njengoko izihlunu ziba buthathaka kuya kusiba nzima ukuzisebenzisa. Uxinzelelo lokuzama ukuphakamisa nje ingalo yakho lungenza izihlunu zakho zixhuzule kwaye zishukume, ezibonakala ngathi kukungcangcazela.

Ezinye iimpawu ze-ALS zibandakanya:

• izihlunu ezibuthathaka
• izihlunu eziqinileyo
• iicampu
• intetho engacacanga
• ingxaki yokuhlafuna nokuginya
• inkathazo ngeentshukumo ezincinci ezinje ngokubhala okanye ukucofa iqhosha ihempe
• ubunzima bokuphefumla

Izinketho zonyango

Ezinye iinyikima zezokwexeshana kwaye azifuni nyango.

Ukuba inyikima iyaqhubeka, inokuba ibotshelelwe kwesizathu esingunobangela. Kule meko, unyango luxhomekeke kwimeko ethile ebangela ukushukuma.

Ugqirha wakho unokucebisa:

• Iindlela zokulawula uxinzelelo. Ukucamngca, ukuphefumla okunzulu, kunye nokuphumla kwezihlunu okuqhubekayo kunokunceda ukulawula ukungcangcazela okubangelwa luxinzelelo kunye noxinzelelo.
• Ukuphepha izinto ezibangela. Ukuba ikhafeyini icima ukungcangcazela, ukunciphisa okanye ukutsiba ukutya kunye neziselo ezinayo, ezinje ngekofu, iti, isoda kunye netshokholethi.
• Ukuphulula. I-massage inokunceda ekunciphiseni uxinzelelo. inokunceda ukunyikimisa ukungcangcazela okubalulekileyo.
• Ukolula. Ukolula kunokunceda ukukhulula izihlunu eziqinileyo kunye nokuthintela ukuba zingadibani.
• Amayeza. Ukunyanga imeko ebangela ukungcangcazela, okanye ukuthatha iyeza elinjengechiza lokulwa ukuxhuzula, i-beta-blocker, okanye i-tranquilizer, ngamanye amaxesha kunokuthoba ukungcangcazela.
• Ugqirha. Uhlobo lotyando olubizwa ngokuba kukuvuseleleka kwengqondo olunzulu lunokunyanga ukungcangcazela okubangelwa kukungcangcazela okubalulekileyo.

Uza kubona nini ugqirha wakho

Ukushukuma maxa wambi mhlawumbi ayisosizathu senkxalabo. Kuya kufuneka ubone ugqirha ukuba inyikima:

• ayihambi emva kweeveki ezimbalwa
• ihlala ihleli
• iphazamisa ukukwazi kwakho ukubhala okanye ukwenza eminye imisebenzi yobomi bemihla ngemihla

Kuya kufuneka ubonane nogqirha ukuba kukho naziphi na kwezi mpawu zenzeka kunye nokushukuma:

• intlungu okanye ubuthathaka esandleni sakho okanye esihlahleni
• ukukhubeka okanye ukuwisa izinto
• intetho engacacanga
• ingxaki yokuma okanye ukuhamba
• ukulahleka kwemali eseleyo
• ingxaki yokuphefumla
• isiyezi
• isiqaqa