Zochita za 5 za Anthu Omwe Ali Ndi Msinkhu Wopita Patsogolo MS

Zamkati

• 1. Yoga
• 2. Tai chi
• 3. Kusambira
• 4. Zochita zamadzi
• 5. Kuyenda
• Malangizo ndi malingaliro musanayambe

Primary progressive multiple sclerosis (PPMS), monga mitundu ina ya MS, itha kupangitsa kuti ziwoneke ngati kukhala wokangalika ndizosatheka. M'malo mwake, mukamagwira ntchito mwakhama, sizingatheke kuti muyambe kupunduka koyambirira kokhudzana ndi matenda anu.

Kuphatikiza apo, kuchita masewera olimbitsa thupi pafupipafupi kumatha kuthandizira:

• chikhodzodzo ndi matumbo ntchito
• kachulukidwe ka mafupa
• kuzindikira ntchito
• kukhumudwa
• kutopa
• thanzi lathunthu lamtima
• mphamvu

Ndi PPMS, pali zosankha zingapo pazomwe mungachite, ngakhale mutayamba kukhala ndi zovuta zoyenda. Chofunikira ndikusankha zochitika zomwe mumakhala omasuka kuzichita, pomwe mumatha kudzitsutsa. Lankhulani ndi dokotala wanu za zinthu zotsatirazi.

1. Yoga

Yoga ndimachita zolimbitsa thupi zomwe zimaphatikiza mawonekedwe a thupi, otchedwa asanas, ndi njira zopumira. Yoga sikuti imangowonjezera mtima, mphamvu, komanso kusinthasintha, komanso imapindulitsanso kupsinjika ndi kupumula kwa kukhumudwa.

Pali malingaliro olakwika ambiri pa yoga. Anthu ena amaganiza kuti yoga ndiyabwino kwambiri, komanso kuti muyenera kukhala osinthasintha. Palinso malingaliro olakwika akuti asanas onse amachitidwa ataimirira kapena kukhala pansi popanda kuthandizidwa.

Ngakhale zikhalidwe zina zakumadzulo zikuchitika, yoga imapangidwa mwanjira iliyonse kuti izikwaniritsa yanu zosowa. Mawu oti "chizolowezi" apa ndiwofunikanso pomvetsetsa cholinga cha yoga - amatanthauza kuchitidwa pafupipafupi kukuthandizani kuti mupange thupi lanu, malingaliro anu, ndi mzimu wanu pakapita nthawi. Sizochita zopangidwa kuti ziwone yemwe angachite mutu wabwino kwambiri.

Ngati mwatsopano ku yoga, lingalirani zopeza yoga kapena woyambitsa yoga kuti mukakhale nawo. Lankhulani ndi wophunzitsayo pasadakhale za matenda anu kuti athe kusintha. Kumbukirani kuti mutha kusintha zovuta momwe mungafunire - palinso maphunziro apampando a yoga omwe mungayesere.

2. Tai chi

Tai chi ndi njira ina yotsika. Ngakhale zina mwa mfundozi - monga kupuma kwambiri - ndizofanana ndi yoga, tai chi ndiyabwino kwambiri. Mchitidwewu umakhazikitsidwa ndi kayendedwe ka masewera achi China omwe amachitika pang'onopang'ono komanso njira zopumira.

Popita nthawi, tai chi itha kupindulitsa PPMS motere:

• mphamvu zowonjezereka komanso kusinthasintha
• kuchepetsa nkhawa
• kusangalala
• kutsika kwa magazi
• thanzi labwino la mtima

Ngakhale maubwino ake, ndikofunikira kukambirana za momwe mulili komanso nkhawa zanu ndi mlangizi wotsimikizika. Amatha kuthandizira kudziwa ngati pali mayendedwe omwe muyenera kupewa. Monga yoga, mayendedwe ambiri a tai chi amatha kuchitidwa atakhala pansi ngati muli ndi nkhawa.

Makalasi a Tai chi amapezeka mwachinsinsi, komanso kudzera m'malo azisangalalo komanso masewera olimbitsa thupi.

3. Kusambira

Kusambira kumathandizira MS m'njira zambiri. Madzi samangopangitsa kuti pakhale zochitika zochepa, komanso amatithandizirani momwe kuyenda kungakulepheretseni kuchita zolimbitsa thupi zina. Kukaniza motsutsana ndi madzi kumakuthandizani kuti mukhale ndi minofu popanda kuvulaza. Kuphatikiza apo, kusambira kumathandizira phindu lama hydrostatic. Izi zitha kukhala zothandiza ku PPMS popanga zokometsera ngati zovuta mthupi lanu.

Pankhani yosambira, kutentha kwanu kwamadzi ndikulingalira kwina. Madzi ozizira amatha kukupangitsani kukhala omasuka ndikuchepetsa chiopsezo chotentha chifukwa cha masewera olimbitsa thupi. Yesetsani kusintha kutentha kwa dziwe kukhala 80 ° F mpaka 84 ° F (26.6 ° C mpaka 28.8 ° C), ngati mungathe.

4. Zochita zamadzi

Kupatula pakusambira, mutha kugwiritsa ntchito madzi a dziwe kuti mupindule pochita zinthu zingapo. Izi zikuphatikiza:

• kuyenda
• masewera olimbitsa thupi
• makalasi ovina ndi madzi, monga Zumba
• zolemera zamadzi
• kukweza mwendo
• madzi tai chi (ai chi)

Ngati muli ndi dziwe losambira, mwayi wamagulu alipo omwe amapereka imodzi kapena zingapo zamtundu wamadzi. Muthanso kulingalira zamaphunziro achinsinsi ngati mukufuna malangizo owonjezera.

5. Kuyenda

Kuyenda ndi imodzi mwazochita zabwino kwambiri, koma kuyenda ndi kusamala ndizovuta kwenikweni mukakhala ndi PPMS. Funsani dokotala ngati pali zovuta zilizonse zomwe zingakulepheretseni kuyenda.

Nawa maupangiri ena oyenda:

• Valani nsapato zothandizirana.
• Valani ziboliboli kapena zolimba kuti muwonjezere thandizo ndikuwongolera.
• Gwiritsani ntchito choyenda kapena ndodo ngati mukufuna.
• Valani zovala za thonje kuti musazizire.
• Pewani kuyenda panja kutentha (makamaka pakati pa masana).
• Lolani nthawi yopuma mukuyenda kwanu, ngati mukufuna.
• Khalani pafupi ndi nyumba (makamaka mukakhala nokha).

Nkhani yabwino yonena za kuyenda ndikuti ndiyotheka komanso yotsika mtengo. Simusowa kulipira ndalama kuti muyende mu masewera olimbitsa thupi. Ndibwino, komabe, kufunsa mnzanu woyenda pazifukwa zambiri zolimbikitsira komanso zachitetezo.

Malangizo ndi malingaliro musanayambe

Ngakhale kukhala achangu ndikofunikira ndi PPMS, ndikofunikanso kuti muchepetse zinthu. Mungafunike kuyamba kuchita masewera olimbitsa thupi pang'onopang'ono, makamaka ngati simunachite masewerawa kwakanthawi. Cleveland Clinic imalimbikitsa kuyambiranso mphindi 10 ndikumanga mphindi 30 nthawi imodzi. Kuchita masewera olimbitsa thupi sikuyenera kukhala kopweteka.

Muthanso kuganizira:

• kuyankhula ndi dokotala wanu pazokhudza chitetezo
• kupempha kuyang'aniridwa koyamba ndi wochizira
• kupewa zinthu zomwe simumakhala bwino nazo poyamba mpaka mutalimbika
• Kuchepetsa zochitika zakunja nthawi yotentha, zomwe zitha kukulitsa zizindikilo za PPMS