Kodi Kupsinjika ndi Kusintha Kwa Nthawi Zonse Kukuwonjezera Zizindikiro Zanu za IBD? Nazi Momwe Mungachitire

Zamkati

• Khazikitsani zofunikira zanu zazikulu zitatu
• Phatikizani zinthu zomwe zimakupangitsani kukhala osangalala
• Yesetsani njira zothanirana ndi vuto lanu mukakhala kuti simungathe kulamulira
• Pumirani
• Yesani kusinkhasinkha
• Lembani izi
• Pitani panja kukayenda
• Dzipatseni chisomo ndi kuleza mtima

Kungakhale kovuta kupanga ndi kutsatira njira yatsopano, koma pali njira zochepetsera nkhawa ndikupanga bata, mkati ndi kunja.

Omwe tili ndi matenda opatsirana am'mimba (IBD) timamvetsetsa momwe kupsinjika kumakhudzira zizindikilo - ndipo sizowoneka bwino.

Kupsinjika kumatha kubweretsa kupweteka m'mimba komanso kuthamangira m'mimba, ndipo kumathandizanso m'matumbo kutupa.

Zachidziwikire, ndikofunikira kuthana ndi kupsinjika bwino ngati tikufuna kuthana ndi zizindikiritso zathu.

Njira imodzi yothanirana ndi kupanikizika ndikupanga machitidwe. Kupatula apo, pali chitonthozo pakubwereza zomwe timapanga tokha.

Koma mungatani ngati pulogalamu yanu ya tsiku ndi tsiku yomwe yakuthandizani kuthana ndi matenda anu a IBD yasinthidwa?

Mwina simukupita kuntchito kwanu kapena kugwira ntchito zomwezo pakadali pano, koma chizolowezi chakanthawi chimakupatsani dongosolo ndi cholinga cha tsiku lanu.

Kungakhale kovuta kupanga ndi kutsatira njira yatsopano, koma pali njira zochepetsera nkhawa ndikupanga bata, mkati ndi kunja.

Khazikitsani zofunikira zanu zazikulu zitatu

Kaya muli ndi tsiku logwira ntchito kapena kuyeretsa m'nyumba, lembani mndandanda wachikale wazomwe muyenera kuchita. Mwa kulemba ntchitozi papepala, mutha kumasula malo am'maganizo azinthu zina.

M'malo molemba zonse zomwe mungakwanitse kuchita tsikulo, lembani zinthu zitatu zomwe muyenera kuchita zofunika kwambiri.

Nthawi zina kukhala ndi zochuluka kwambiri zoti tichite kumalepheretsa, ndipo pamapeto pake timachita chilichonse. Kusankha ntchito zofunika kwambiri zomwe ziyenera kuchitidwa tsikulo ndizotheka. Izi zikachitika, zonse pambuyo pake ndi bonasi!

Kupanga mndandandawu usiku watha kumatha kukulimbikitsani ngati nkhawa yamadzulo ikulowa.

Phatikizani zinthu zomwe zimakupangitsani kukhala osangalala

Kudzisamalira ndiko chakudya chamalingaliro, monga chakudya ndichakudya cha thupi.

Ganizirani zomwe zimakusangalatsani ndikumverera bwino, kenako chitani zinthuzo. Izi ndizofunikira makamaka munthawi yomwe malingaliro ndi zopanikiza zimathamanga.

Zitsanzo zina za zinthu zosangalatsa zingakhale:

• kuyambira tsiku ndi madzi ofunda a mandimu
• kuyenda kokayenda m'dera lanu
• kuyimbira agogo anu kuti abwere
• kutsatira kusinkhasinkha kwa mphindi 10 m'mawa uliwonse
• kuwerenga musanagone
• kuvina mchipinda chanu
• kutenga nthawi yopuma ya yoga
• mitundu ya utoto m'buku

Kumbukirani kuti malingaliro ndi thupi ndizolumikizana, chifukwa chake ndikofunikira kusamalira malingaliro anu komanso thupi lanu kuti zizindikilo za IBD zisathe.

Ndikupangira kuti mulembe zomwe zimakupangitsani kukhala osangalala ndikuphatikizira chimodzi mwazinthu zabwino kwambiri zomwe mumachita tsiku lililonse.

Yesetsani njira zothanirana ndi vuto lanu mukakhala kuti simungathe kulamulira

Zinthu zikuchitika mdziko lapansi zomwe zingakupangitseni kumva kuti mulibe mphamvu. Ngakhale kuti mwachibadwa kumva choncho, kungakhale kovuta.

Khalani ndi njira zopitira kukoka m'thumba lanu lakumbuyo nkhawa ikakhala yochuluka.

Pumirani

Kuyambira kupumira pakamwa kutsata mpaka mpweya wa mkango, pali njira zambiri zopumira zomwe mungayese.

Kupuma ndi njira yaulere, yothandiza kudziyika mumkhalidwe womasuka. Yesani njira zosiyanasiyana zopumira kuti muwone zomwe zimakukondani.

Yesani kusinkhasinkha

Chotsani kuopseza ndikusinkhasinkha potsegula chimodzi mwazinthu zambiri zosinkhasinkha pa smartphone yanu. Kusinkhasinkha kumayambira mphindi zochepa mpaka maola, kuti muthe kuyesa zomwe zikugwirizana ndi moyo wanu.

Lembani izi

Osapeputsa mphamvu yakulemba zakukhosi kwanu papepala. Yesani magazini yotsatirayi mukamamva kuti mulibe mphamvu:

1. Nchiyani chikundipanikiza?
2. Chifukwa chiyani zikundivutitsa?
3. Kodi pali chilichonse chomwe ndingachite kuti zinthu zizikhala bwino?
4. Ngati sichoncho, ndingamve bwanji bwino pakadali pano?

Pitani panja kukayenda

Mpweya wabwino ndikuyenda kwamaganizidwe ndi thupi "kumakonzanso" mutu wanu!

Dzipatseni chisomo ndi kuleza mtima

Kupsinjika kumabwera ndikutha, ndipo ndizabwino. Palibe amene amayembekeza kuti muzichita bwino nthawi zonse, chifukwa chake musadziphatikize. Zindikirani kuti malingaliro anu ndi ovomerezeka, kenako gwiritsani ntchito imodzi mwanjira zanu.

Kumbukirani kuti palibe njira imodzi yolondola yopangira chizolowezi kapena kuchepetsa nkhawa. Ngati china chake sichikugwira ntchito kwa inu, sichimalephera; ndi chizindikiro chabe choyesera china chake.

Alexa Federico ndi wolemba, wothandizira zaumoyo, komanso mphunzitsi wama paleo yemwe amakhala ku Boston. Zomwe adakumana nazo ndi matenda a Crohn zidamulimbikitsa kuti agwire ntchito ndi gulu la IBD. Alexa ndi yogi yemwe akufuna kukhala m'malo ogulitsira khofi ngati angakwanitse! Ndiye Wotsogolera mu pulogalamu ya IBD Healthline ndipo angakonde kukumana nanu kumeneko. Muthanso kulumikizana naye patsamba lake kapena Instagram.