Njira 5 Zogona Bwino Ndi Multiple Sclerosis

Zamkati

• 1. Lankhulani ndi katswiri wazamisala
• 2. Pezani zochitika zolimbitsa thupi zomwe zikugwirizana ndi zosowa zanu
• 3. Gwiritsani ntchito njira zambiri zothandizira kusamalira ululu
• 4. Pezani chikhodzodzo ndi matumbo anu m'manja
• 5. Fufuzani mavitamini anu
• Mfundo yofunika

Pumulani ndikumva bwino mawa ndi njira zamalusozi ndi kafukufuku.

Kugona bwino ndi imodzi mwanjira zofunika kwambiri kuti munthu ukhale ndi matenda a sclerosis.

"Kugona ndikusintha masewera kutengera moyo," akutero a Julie Fiol, RN, director of MS information and resources for the National MS Society.

Ndikofunikira pakulimbikitsa magwiridwe antchito anzeru, thanzi lamaganizidwe, mtima ndi mitsempha, komanso mphamvu. Komabe, akufotokoza kuti anthu ambiri omwe ali ndi MS amavutika ndi tulo - 80% amafotokoza kutopa.

Ngati muli ndi MS, muyenera zochuluka kuposa ukhondo wabwino (kugona nthawi zonse, kupewa zida ndi TV musanagone, ndi zina) mbali yanu.

Ndizotheka kuti popeza zotupa zimatha kukhudza gawo lililonse komanso malo onse aubongo, MS imatha kukhudza kugwira ntchito kwa circadian komanso kugona, akufotokoza Dr. Kapil Sachdeva, katswiri wazachipatala ku Northwestern Medicine Central DuPage Hospital.

Mavuto omwe amapezeka ndi MS, monga kupweteka, kutuluka kwa minofu, kuchepa kwamikodzo, kusintha kwa malingaliro, ndi matenda amiyendo osakhazikika nthawi zambiri amathandizira kuponya ndi kutembenuka.

Tsoka ilo, akuwonjezera kuti, mankhwala ambiri omwe amagwiritsidwa ntchito poyang'anira MS amathanso kulepheretsa kugona.

Ndi zinthu zambiri zomwe zikusewera, ndikofunikira kuti musangolankhula za kugona kwanu, koma chomwe chikuwachititsa. Ndipo izi zikhala zosiyana kwa aliyense.

Sachdeva akugogomezera kufunikira kofotokozera zamatenda anu ndi nkhawa zanu kwa akatswiri anu kuti, limodzi, mutha kupanga dongosolo lokwanira logona lomwe lili loyenera kwa inu.

Kodi pulani yanu ingaphatikizepo chiyani? Nazi njira zisanu zomwe zingatengere zizindikiro zosokoneza tulo za MS kumutu kuti mukhale ndi tulo, thanzi, komanso moyo.

1. Lankhulani ndi katswiri wazamisala

Matenda okhumudwa ndi amodzi mwazomwe zimachitika chifukwa cha MS, malinga ndi Fiol, ndipo ndimomwe zimathandizira kugona tulo, kapena kulephera kugona kapena kugona. Komabe, thandizo lilipo.

Ngakhale mutha kuchita zambiri panokha kuti mulimbikitse thanzi lanu lamaganizidwe ndi malingaliro - monga kudzisamalira bwino, kugwiritsa ntchito nthawi yanu ndikuchita nawo zochitika zanzeru, komanso kuyanjana ndi anzanu - zitha kukhala zothandiza kwambiri kufunsiranso katswiri, Sachdeva akuti.

Zosankha ndizo:

• kuyankhula ndi wama psychologist
• kukambirana zosankha zamankhwala ndi asing'anga
• kugwira ntchito ndi wodziwa zamakhalidwe abwino

Chidziwitso chamakhalidwe amachitidwe ndi mtundu wamankhwala olankhula omwe amayang'ana kwambiri zovuta ndikusintha maganizo osathandiza kukhala ena othandiza.

"Chithandizo chamakhalidwe abwino chithandizira pazinthu zambiri zomwe zitha kuchititsa kuti munthu asagone bwino," akutero Fiol. Mwachitsanzo, CBT ingalimbikitse kasamalidwe kabwino ka kupweteka, kuchepetsa nkhawa, komanso kuchepetsa nkhawa.

Kuphatikiza apo, zomwe zaposachedwa zikuwonetsa kuti njira yodziwitsa anthu za kusowa tulo (CBT-I) imachepetsa kusowa tulo, imathandizira kugona bwino, komanso imachepetsa kutopa.

Fikani kwa katswiri wanu wa MS kapena kampani ya inshuwaransi yazaumoyo kuti mupeze wodziwa zamakhalidwe oyenerana ndi zosowa zanu. Kumbukirani kuti ambiri amapereka chithandizo chamankhwala ochezera pa intaneti komanso maulendo omwe amapezeka.

2. Pezani zochitika zolimbitsa thupi zomwe zikugwirizana ndi zosowa zanu

Malinga ndi a, masewera olimbitsa thupi amatha kupititsa patsogolo kugona kwa anthu omwe ali ndi MS.

Koma pamene kuchuluka kwa kutopa ndi zina mwazizindikiro za MS ndizokwera, ndipo magwiridwe antchito amthupi ndi ochepa, ndizachilengedwe kuti musafune kuchita masewera olimbitsa thupi kapena kukhumudwitsidwa ndi kulimbitsa thupi.

Komabe, a Fiol akugogomezera kuti zivute zitani, mutha kuphatikiza njira zoyendetsera tsiku lanu. Mwachitsanzo, mothandizidwa ndi nzimbe komanso masewera olimbitsa thupi ndi njira zabwino mukamazunzidwa kapena ngati kuthekera kwakuthupi kuli kochepa, ndipo palibe mayendedwe ochepa omwe mungafune kuti mukhale ndi tulo tofa nato.

Chilichonse chimathandiza.

Yang'anani pazosintha zazing'ono, zotheka, monga kungodumphira tsiku ndi tsiku munjira ndikubwereranso, kudzuka m'mawa ndikutuluka kwa yoga kwa mphindi 10, kapena kupanga mabwalo amanja kuti muswe makompyuta ataliatali.

Cholinga chake sichopweteka kapena kupweteka kwa minofu - ndikutulutsa magazi, kumasula ma endorphin omva bwino komanso ma neurotransmitters, ndikuthandizira ubongo wanu kukonza bwino magonedwe ake.

Kuti mupeze zotsatira zabwino, yesetsani kukonza zochitika zanu osachepera maola ochepa nthawi yogona, Sachdeva akutero. Mukawona kuti mukudzimva kuti mulibe tulo chifukwa chogwira ntchito, yesetsani kuwasuntha m'mawa.

3. Gwiritsani ntchito njira zambiri zothandizira kusamalira ululu

Fiol akufotokoza kuti: "Kupweteka, kutentha thupi, ndi kutuluka kwa minofu kumawonekera kwa anthu ambiri usiku." "Ndizotheka kuti milingo yopweteka imatha kusintha tsiku lonse, koma ndizothekanso kuti anthu samasokonezedwa kwambiri usiku ndipo motero amadziwa za kusapeza bwino komanso zizindikiritso."

Asanatembenukire ku ma opioid kapena mankhwala opweteka, amalimbikitsa kuti mukalankhule ndi adotolo pazinthu zina zomwe mungachite komanso osangochepetsa mankhwala okha.

Fiol amanenanso kuti kutema mphini, kutikita minofu, kusinkhasinkha mwamaganizidwe, komanso chithandizo chazolimbitsa thupi zimatha kukhudza ululu komanso omwe amathandizira.

Majekeseni a mitsempha ndi Botox amatha kuchepetsa kupweteka kwakanthawi komanso kupindika kwa minofu.

Pomaliza, mankhwala ambiri osapweteka, monga mankhwala opatsirana, amatha kugwiritsidwanso ntchito kusintha momwe thupi limapangira zisonyezo zowawa, akutero Sachdeva.

4. Pezani chikhodzodzo ndi matumbo anu m'manja

Chikhodzodzo ndi matumbo operewera ndizofala mu MS. Ngati mukufunika kupita pafupipafupi komanso mwachangu, kugona nthawi yayitali kumamveka kukhala kosatheka.

Komabe, kuchepetsa kumwa khofi ndi kumwa mowa, osasuta fodya, kupewa zakudya zopaka mafuta, komanso kusadya kapena kumwa chilichonse m'maola angapo musanagone zingathandize, Sachdeva akutero.

Muthanso kulankhulana ndi dokotala za vuto lanu la chikhodzodzo kapena m'matumbo. Mwachitsanzo, ngati mukumwa mankhwala aliwonse omwe angakulitse mkodzo, adotolo angafune kumwa m'mawa m'malo mwa usiku, akutero a Sachdeva, ndikuwonjeza kuti inunso musazengereze kufikira kwa urologist kapena gastroenterologist for thandizo lina.

Amatha kukuthandizani kuzindikira kusagwirizana pakudya, zomwe zimayambitsa kugaya chakudya, komanso kukuthandizani ndi njira zothetsera chikhodzodzo ndi matumbo mukamagwiritsa ntchito chimbudzi, akutero.

Olemba zamankhwala olembetsedwa amathanso kukhala chida chothandiza mukamayesetsa kukonza zakudya zanu ku thanzi la GI.

5. Fufuzani mavitamini anu

Mavitamini otsika a vitamini D ndi kuchepa kwa vitamini D ndizoopsa zomwe zimayambitsa matenda a MS komanso kukulitsa zizindikilo. Amagwirizananso ndi kusowa tulo.

Pakadali pano, anthu ambiri omwe ali ndi MS akuti ali ndi matenda amiyendo yopuma, omwe atha kukhala okhudzana ndi kuchepa kwachitsulo, Sachdeva akuti.

Kulumikizana kwenikweni sikudziwika, koma ngati mumakhala ndi mavuto ogona pafupipafupi kapena miyendo yopumula, zingakhale bwino kuti mavitamini anu ayesedwe ndi kuyesa magazi kosavuta.

Ngati milingo yanu ili yotsika, adokotala angakuthandizeni kudziwa momwe mungawathandizire komwe amafunikira kudzera pazakudya ndi kusintha kwa moyo.

Mwachitsanzo, pomwe mutha kupeza chitsulo m'zakudya monga nyama zofiira ndi nyemba, ndi vitamini D mumkaka wobiriwira wamasamba wobiriwira, thupi limatulutsa vitamini D wake wambiri potengera kuwala kwa dzuwa.

Kuperewera kwa magazi m'thupi kwachitsulo, komwe thupi limasowa maselo ofiira okwanira kunyamula mpweya mthupi lonse, kumathandizanso kutopa kwambiri. Malinga ndi kafukufuku, kuchepa kwa magazi kumalumikizidwa kwambiri ndi MS.

Kutengera kukula kwa kuchepa kulikonse, zowonjezera zitha kukhala zofunikira, koma musawonjezere zowonjezera musanapite kaye kwa dokotala wanu.

Mfundo yofunika

Ngati zizindikiro za MS zakupangitsani kumva kuti ndizosatheka kupeza chotseka chomwe mukufuna, simuyenera kukhala wopanda chiyembekezo.

Kufika pamunsi pazomwe mukuvutikira ndikuchita zina zosavuta kungakuthandizeni kugunda msipu ndikumverera bwino tsiku lotsatira.

K. Aleisha Fetters, MS, CSCS, ndi katswiri wazamalamulo okhathamira ndi zolimbitsa thupi omwe nthawi zonse amapereka pazofalitsa monga TIME, Men's Health, Women's Health, Runner's World, SELF, US News & World Report, Diabetic Living, ndi O, The Oprah Magazine . M'mabuku ake muli "Dzipatseni ZAMBIRI" ndi "Fitness Hacks Oposa 50." Nthawi zambiri mumamupeza atavala zovala komanso atsitsi la mphaka.