Kuchita Bwino Kwambiri kwa Fibromyalgia

Zamkati

• Kuchita masewera olimbitsa thupi
• Kuyenda
• Zochita padziwe
• Kutambasula
• Kulimbitsa mphamvu
• Ntchito zapakhomo
• Osataya mtima

Chidule

Fibromyalgia imapweteka thupi. Kupweteka kwa minofu ndi minofu nthawi zonse kumayambitsanso mavuto ogona. Zowawa zokuwombera zomwe zitha kukhala zoopsa zimachokera ku ziwalo za thupi lanu zomwe zimadziwika kuti "malo achikondi." Madera owawa atha kukhala anu:

• khosi
• kubwerera
• zigongono
• mawondo

Ngakhale fibromyalgia imatha kupangitsa zovuta kukhala zolimbitsa thupi, ndikofunikira kukhala otakataka momwe mungathere. Malinga ndi National Institute of Arthritis and Musculoskeletal and Skin Diseases, kuchita masewera olimbitsa thupi pafupipafupi ndi imodzi mwamankhwala othandiza kwambiri a fibromyalgia.

Kuchita masewera olimbitsa thupi

Kafukufuku wasonyeza mobwerezabwereza kuti kuchita masewera olimbitsa thupi nthawi zonse kumathandizira kupweteka, kugwira ntchito, komanso moyo wabwino kwa anthu omwe ali ndi fibromyalgia.

Madokotala ambiri amalimbikitsa kuchita masewera olimbitsa thupi ngati njira yoyamba yothandizira fibromyalgia. Izi zisanachitike mtundu uliwonse wa mankhwala. Ngakhale adotolo anu atakupatsani mankhwala azachipatala chifukwa cha matenda anu, ndikofunikira kuti mukhale achangu.

Kafukufuku wina wazaka zoposa 400, nthawi yocheperako atangokhala komanso kuchita masewera olimbitsa thupi kumalumikizidwa ndi kupweteka pang'ono, kutopa, komanso kukhudzidwa kwa matendawa.

Ngati ndizopweteka kwambiri kapena mwatopa kwambiri kuti muzitha kuchita masewera olimbitsa thupi, mutha kuyamba ndikuyenda, kusambira mu dziwe losambira, kapena zochitika zina zofatsa. Mukamachita izi pafupipafupi, mutha kukulitsa nyonga yanu ndikupilira kwakanthawi.

Kuyenda

Katswiri wazachipatala atha kukuthandizani kuti mukhale ndi pulogalamu yochitira kunyumba, koma choyamba, bwanji osangoyenda? Ntchito yosavuta nthawi zambiri imakhala yabwino kwambiri.

Mutha kuzichita kulikonse ndipo zomwe mungafune ndi nsapato zabwino. Yambani ndi kuyenda pang'ono, kosavuta ndikupanga kuyenda kwakanthawi kapena kuthamanga kwakanthawi. Cholinga chabwino, malinga ndi Mayo Clinic, ndikugwira ntchito osachepera mphindi 30 zolimbitsa thupi katatu pamlungu.

Zochita padziwe

Madzi ofunda komanso masewera olimbitsa thupi ophatikizika amapangira zolimbitsa mtima kuti zithandizire kuchepetsa ululu wa fibromyalgia.

Kafukufuku wazaka zapakati pa 18 ndi 50, wofalitsidwa mu, adawonetsa kuti kuchita masewera olimbitsa thupi padziwe kunali kwabwino kuposa masewera olimbitsa thupi ochita masewera olimbitsa thupi kapena kutambasula kunyumba ndikulimbitsa zolimbitsa thupi kuti muchepetse matenda a fibromyalgia.

Kutambasula

Simuyenera kuchita thukuta kuti masewera olimbitsa thupi akhale othandiza. Mwachitsanzo, yesani:

• kutambasula modekha
• zosangalatsa
• kukhala bwino

Samalani kuti musapitirire. Ndibwino kutambasula minofu yolimba mutatha kuchita masewera olimbitsa thupi kuti mutenthe. Izi zidzakuthandizani kupewa kuvulala. Nawa maupangiri ena ochepa otambasula bwino:

• Yendani mofatsa.
• Osatambasula mpaka kumvetsa ululu.
• Gwiritsani ntchito kuwala kwa mphindi mpaka mphindi kuti mupindule kwambiri.

Kulimbitsa mphamvu

Maphunziro a mphamvu atha kusintha kwambiri moyo wa anthu omwe ali ndi fibromyalgia, malinga ndi a. Kuphunzitsa kwamphamvu kumaphatikizapo kuchita masewera olimbitsa thupi komanso kukweza zolemera. Ndikofunika kuwonjezera mwamphamvu pang'onopang'ono ndikugwiritsa ntchito zolemera zopepuka.

Yambani motsika mpaka mapaundi 1 mpaka 3. Kuphunzitsa kwamphamvu pafupipafupi kumatha kuchepetsa kwambiri:

• ululu
• kutopa
• mfundo zachikondi
• kukhumudwa
• nkhawa

Ntchito zapakhomo

Mitundu yonse yazolimbitsa thupi imawerengera. Kulima, kupukuta, kapena kupukuta sikungachepetse ululu, koma zochitika za tsiku ndi tsiku monga izi zawonetsedwa kuti zichepetse kutopa ndikukhala ndi thanzi labwino komanso moyo wabwino.

Zotsatira zapakati pa 20 mpaka 70, zidawonetsa kuti iwo omwe amachita zochepa zolimbitsa thupi tsiku lililonse anali ndi vuto losauka komanso kutopa kwambiri kuposa omwe anali otakataka m'miyoyo yawo ya tsiku ndi tsiku.

Osataya mtima

Kuti mupeze zabwino zolimbitsa thupi, ndikofunikira kumamatira. Pangani pang'onopang'ono chizolowezi chantchito. Zikuwoneka kuti zizindikiro zanu zidzasintha.

Ngati mukufuna thandizo kuti muyambe, funsani dokotala kapena wothandizira zakuthupi kuti akulimbikitseni kuchita masewera olimbitsa thupi kunyumba. Dzichepetseni kuti mupewe kupitirira muyeso mukakhala bwino. Chotsani notch mukamamva kuphulika kwa fibro. Mverani thupi lanu ndikupeza koyenera.