Chifunga Cog: Momwe Mungachitire ndi Chizindikiro Cha pafupipafupi cha MS

Zamkati

• Sayansi yakumbuyo kwa chifunga
• Momwe mungachitire ndi fog fog
• Zakudya
• Chitani masewera olimbitsa thupi
• Kupititsa patsogolo nzeru
• Njira zazifupi
• Njira zakanthawi
  
• Ndondomeko yayitali yamasewera
  

Ngati mukukhala ndi multiple sclerosis (MS), mwina mwataya mphindi zingapo - ngati si maola ambiri - mukufufuza m'nyumba mwanu kuti muone zinthu zosokonekera… kuti mupeze makiyi kapena chikwama chanu penapake mwachisawawa, monga nduna ya khitchini kapena kabati yazamankhwala.

Simuli nokha. Chifunga cha utsi, kapena utsi wokhudzana ndi MS, umakhudza anthu ambiri omwe ali ndi MS. M'malo mwake, akuti anthu opitilira theka omwe amakhala ndi MS azikhala ndi mavuto azovuta monga kumvetsetsa zokambirana, kuganiza mozama, kapena kukumbukira zokumbukira.

Ma MS-ers amatcha chizindikirochi "fog fog" - ndichidule cha chifunga chazidziwitso. Amatchulidwanso ngati chifunga chaubongo, kusintha kuzindikira, kapena kuwonongeka kwazindikiritso.

Kutaya malingaliro anu pakatikati pa sentensi, kuyiwala chifukwa chomwe mudalowera mchipinda, kapena kuvutikira kukumbukira dzina la mnzanu ndizochitika zonse pakakhala chifunga.

Krysia Hepatica, wochita bizinesi ndi MS, akufotokoza momwe ubongo wake umagwirira ntchito mosiyana tsopano. “Zomwezo zilipo. Zimangotenga nthawi kuti zifike, "akuuza Healthline.

"Mwachitsanzo, wina akandifunsa za tsatanetsatane wa masiku kapena milungu yapitayo, sindingathe kuyankha nthawi yomweyo. Icho chimabwerera pang'onopang'ono, mu zidutswa. Zili ngati kusanthula kabukhu kakang'ono ka makadi pasukulu yakale m'malo mongoyang'ana. Analogi motsutsana ndi digito. Zonsezi zimagwira ntchito, imodzi imachedwa pang'onopang'ono, "akufotokoza Hepatica.

Lucie Linder anapezeka ndi MS wobwezeretsanso mu 2007 ndipo akuti chifunga cha utsi chakhala vuto kwa iye. Zimakhala zosangalatsa kwambiri kuiwalako mwadzidzidzi, kusokonezeka mutu, ndi ulesi wamaganizidwe omwe ungagwire mphindi iliyonse. ”

Linder amafotokoza nthawi yomwe amalephera kuyang'ana kapena kuyang'ana kwambiri ntchito chifukwa ubongo wake umamva ngati kuti ndiwothimbirira mumatope akuda.

Mwamwayi, wapeza kuti kuchita masewera olimbitsa thupi kumamuthandiza kuphulika kudzera pakumverera komweko.

Nthawi zambiri, kusintha kwazidziwitso kumakhala kofatsa mpaka pang'ono, ndipo sikungakhale koopsa kotero kuti simutha kudzisamalira. Koma itha kupanga zomwe kale zinali ntchito zosavuta - monga kugula zinthu - zokongola zimakhala zokhumudwitsa.

Sayansi yakumbuyo kwa chifunga

MS ndi matenda amitsempha yapakati omwe amakhudza ubongo ndi msana. Zimayambitsanso madera otupa ndi zotupa paubongo.

"Zotsatira zake, [anthu omwe ali ndi MS] amatha kukhala ndi mavuto azidziwitso omwe nthawi zambiri amaphatikizapo kuchepa kwa kukonza, kuvuta ntchito zambiri, komanso kusokonezeka," akufotokoza a David Mattson, MD, katswiri wa zamagulu ku Indiana University Health.

Zina mwazinthu zofala kwambiri m'moyo zomwe zimakhudzidwa ndikusintha kwazindikiritso zimaphatikizapo kukumbukira, chidwi ndi kusinkhasinkha, kuyankhula bwino, ndikukonza zidziwitso.

Mattson akunena kuti palibe vuto lililonse la MS lomwe limayambitsa izi, koma chifunga chazinyalala chikuwoneka kuti chikugwirizana kwambiri ndi kuchuluka kwa zotupa za MS muubongo.

Kuphatikiza apo, kutopa kumafalikiranso mwa anthu omwe ali ndi MS, zomwe zimatha kuyambitsa kuiwala, kusowa chidwi, komanso mphamvu zochepa.

"Iwo omwe amatopa atha kukhala ovuta kwambiri kumaliza ntchito masana, kukhala ndi kuthekera kotsutsana ndi madera ena monga kutentha kwambiri, ndikulimbana ndi vuto la kugona kapena kukhumudwa," akuwonjezera Mattson.

Olivia Djouadi, yemwe ali ndi MS wobwereranso, akuti zovuta zake zamaganizidwe zikuwoneka kuti zimachitika kwambiri ndikutopa kwambiri, komwe kumamulepheretsa kuyenda. Ndipo monga wophunzira, akuti ubongo wa ubongo ndiwowopsa.

"Zikutanthauza kuti ndimayiwala zazing'ono, komabe ndimatha kukumbukira zinthu zovuta," akufotokoza. "Ndizokhumudwitsa kwambiri chifukwa ndikudziwa kuti ndimadziwa yankho, koma sizingandibwerere," amagawana ndi Healthline.

Nkhani yabwino: Pali njira zamtsogolo komanso zazitali zothetsera chifunga, kapena kungopangitsa kuti zizikhala zosavuta.

Momwe mungachitire ndi fog fog

Madokotala ndi odwala onse amakhumudwa chifukwa chosowa chithandizo chamankhwala chomwe chingachitike pazazidziwitso zomwe zikutsatira MS.

Ndikofunikira kuti opereka chithandizo chamankhwala azipereka chithandizo ndikutsimikizira kwa odwala awo omwe ali ndi MS omwe akusintha kuzindikira kwawo, atero Dr. Victoria Leavitt, katswiri wazamankhwala ku ColumbiaDoctors ndi pulofesa wothandizira wa neuropsychology, mu neurology, ku Columbia University Medical Center.

Komabe, pakalibe chithandizo chamankhwala, Leavitt amakhulupirira kuti zomwe amachita zimatha kusintha. "Zosintha zomwe tili nazo zimatha kusintha momwe munthu wokhala ndi MS amakhalira kuti ateteze ubongo wake," akuuza Healthline.

Leavitt akuti magulu atatu azikhalidwe zomwe zitha kusintha zomwe zitha kuthandizira kuzindikira zimaphatikizapo zakudya, masewera olimbitsa thupi, komanso kupindulitsa waluntha.

Zakudya

Kusintha kwa zakudya zanu - makamaka kuwonjezera mafuta athanzi - kumatha kuthandizira ndi chifunga chaching'ono.

Hepatica wapeza kuti kudya mafuta athanzi ngati avocado, mafuta a coconut, ndi batala wodyetsedwa ndi udzu kumamuthandiza kuti azingoyamwa.

Mafuta athanzi, kapena zakudya zokhala ndi omega-3s, amadziwika chifukwa chofunikira paumoyo waubongo.

Kuphatikiza pa mapeyala ndi mafuta a kokonati, onaninso zina mwazakudya zanu:

• nsomba monga nsomba, mackerel, sardines, ndi cod
• mafuta owonjezera a maolivi
• mtedza
• mbewu za chia ndi mbewu za fulakesi

Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kwawerengedwa kwazaka zambiri ngati njira yothandizira anthu omwe ali ndi MS kuthana ndi zovuta za tsiku ndi tsiku za chifunga cha nkhungu. M'malo mwake, adapeza kuti zolimbitsa thupi zimalumikizidwa kwambiri ndi liwiro lazidziwitso mwa anthu omwe ali ndi MS.

Koma sikuti zotsatira zabwino zokha zomwe zolimbitsa thupi zimakhudza ubongo ndizofunikira. Kuchita masewera olimbitsa thupi ndibwino kwa thupi komanso thanzi lanu lamaganizidwe.

Zapezeka kuti anthu omwe ali ndi MS omwe amachita nawo masewera olimbitsa thupi nthawi zonse amakhala ndi malingaliro owonjezeka. Mukamakhala bwino, mumatha kusanja zambiri. Zochita zilizonse zolimbitsa thupi ndizopindulitsa, koma ofufuza akuwoneka kuti amayang'ana makamaka pa masewera olimbitsa thupi ndi momwe amathandizira mu MS ndi magwiridwe antchito.

Kuphatikiza apo, akuti anthu omwe ali ndi MS omwe amachita masewera olimbitsa thupi pafupipafupi amachepetsa zotupa muubongo, zomwe zikuwonetsa momwe masewera olimbitsa thupi angakhalire amphamvu.

Kupititsa patsogolo nzeru

Kupindulitsa kwaumunthu kumaphatikizaponso zinthu zomwe mumachita kuti ubongo wanu utsutsike.

Kuchita nawo zochitika zatsiku ndi tsiku monga masewera amawu ndi manambala, kapena zochitika zovuta monga crossword, Sudoku, ndi ma jigsaw puzzles, zitha kuthandiza kuti ubongo wanu ukhale watsopano komanso wotanganidwa. Kusewera masewerawa kapena masewera ena apabanja ndi abwenzi kapena abale kungathenso kupindulitsa.

Kuti mupeze zabwino zopititsa patsogolo ubongo, phunzirani luso kapena chilankhulo chatsopano, kapena pezani zosangalatsa zatsopano.

Njira zazifupi

Ngakhale kukhazikitsa njira zothetsera vuto la chifunga ndikofunika, mudzapindulanso ndi maupangiri omwe angakupatseni mpumulo nthawi yomweyo.

Hepatica akuti njira zina zowonjezera zomwe zimamugwirira ntchito akakumana ndi chifunga cha cog ndikulemba zolemba zabwino, kulemba zonse pansi pa kalendala yake, ndikuchita zambiri zochulukirapo momwe zingathere. "Ndikofunika kuti ndiyambe ndikamaliza ntchito ndisanapite kukayamba china chatsopano," akutero.

Mattson amavomereza ndi njirazi ndipo akuti odwala ake amachita bwino kwambiri polemba, kupewa zosokoneza, ndikuchita chinthu chimodzi nthawi imodzi. Amalimbikitsanso kupeza nthawi yamasana yomwe muli yatsopano komanso yamphamvu ndikugwira ntchito yanu yovuta nthawi imeneyo.

Njira zakanthawi

• Gwiritsani ntchito njira zamakampani monga mindandanda kapena zolemba pambuyo pake.
• Ganizirani pakuchita ntchito imodzi panthawi yopanda phokoso, yopanda zosokoneza.
• Gwiritsani ntchito nthawi yamasana yomwe muli ndi mphamvu zambiri pazinthu zovuta kwambiri.
• Funsani abale ndi abwenzi kuti ayankhule pang'onopang'ono kuti akupatseni nthawi yochulukirapo yodziwa zambiri.
• Yesetsani kupuma kwambiri kuti muchepetse kupsinjika ndi kukhumudwa kwa utsi wamaubongo.

Ndondomeko yayitali yamasewera

• Idyani chakudya chamaubongo chodzaza ndi mafuta athanzi kapena omega-3 ngati avocado, salimoni, ndi walnuts.
• Yendani kapena muzichita masewera olimbitsa thupi omwe mumakonda pafupipafupi.
• Phunzirani china chatsopano kuti mutsutse ubongo wanu.

Ngati mukulimbana ndi momwe mungagwiritsire ntchito njirazi pamoyo wanu, Leavitt akuti lankhulani ndi dokotala kapena gulu lazachipatala. Atha kukuthandizani kuti mupange pulani yoti izi zitheke.

Malangizo omwe amakonda kutsindika ndi awa: Yambani pang'ono ndikukhazikitsa zolinga zotheka kufikira mutachita bwino. "Muyenera kuchita zinthu zomwe mumakonda kuti akhale chizolowezi," akutero.

Leavitt akuwonanso momwe kugona, kulumikizana, komanso kulumikizana ndi anthu ammudzi momwe anthu omwe ali ndi MS amathandizira pakusintha kwazidziwitso. Amakhulupirira kuti izi komanso kuchita masewera olimbitsa thupi, kudya, komanso kupindulitsa waluntha ndi njira zabwino kwambiri zotetezera kutsika mtsogolo.

"Ndikuwona kuti iyi ndi gawo lodalirika lofufuzira," akutero. "Pomaliza, tiyenera kumasulira umboni wathu ndi zomwe tapeza kuzipatala."

Ngakhale kukhala ndi MS komanso kuthana ndi fog fog kungakhale kovuta kwenikweni, Hepatica akuti amayesetsa kuti asamugwere. "Ndikuvomereza kuti ubongo wanga umagwira ntchito mosiyana tsopano ndipo ndikuthokoza kukhala ndi njira zomwe zimathandizira," akufotokoza.

Sara Lindberg, BS, M.Ed, ndiwodzilemba pawokha pazaumoyo komanso kulimbitsa thupi. Ali ndi bachelor muzochita masewera olimbitsa thupi komanso digiri ya master pakulangiza. Wakhala moyo wake wonse akuphunzitsa anthu kufunika kwa thanzi, thanzi, kulingalira, komanso thanzi lamaganizidwe. Amachita bwino kulumikizana ndi thupi, ndikuyang'ana momwe thanzi lathu lingatithandizire kukhala olimba komanso athanzi.