10 Endometriosis Life Hacks

Zamkati

• 1. Lowani mmenemo
• 2. Masulani
• 3. Pita wobiriwira
• 4. Kwererani mmwamba
• 5. Idyani omega-3s anu
• 6. Khalani ozizira
• 7. Pezani singano
• 8. Onetsetsani kuti ochepetsa ululu ali pafupi
• 9. Pezani dokotala amene mumamukhulupirira
• 10. Pezani chithandizo

Palibe chilichonse m'moyo chotsimikizika. Koma ngati mukukhala ndi endometriosis, mutha kubetcha pachinthu chimodzi: Mukupweteka.

Nthawi yanu idzapweteka. Kugonana kudzapweteka. Zingakhale zopweteka mukamagwiritsa ntchito chimbudzi. Nthawi zina, kupweteka kumakhala kwakukulu, mudzadzipeza nokha mukugona, ndikupempherera mpumulo.

Ululu ukayamba kuchitapo kanthu, yesani ma hacks awa khumi kuti mupeze chitonthozo.

1. Lowani mmenemo

Ngati muli ndi endometriosis, kutentha ndi bwenzi lanu, makamaka kutentha konyowa. Kulowetsa m'mimba mwanu m'madzi ofunda kumachepetsa minofu yolimbitsa komanso kumachepetsa kukokana.

Mukadzaza mphika, ponyani mchere wina wa Epsom. Kuphatikiza pa kukhala othandizira othandizira kupweteka, makhiristo amatonthoza khungu.

Pop mu zomvera m'makutu ndipo mutsegule nyimbo zotonthoza kuti musinthe bafa yanu kuti ipulumuke. Fufuzani padziko lonse lapansi ndipo zilowerereni kwa mphindi zosachepera 15 kuti mupindule kwambiri.

2. Masulani

Matumbo am'mimba samakonda kukambirana, koma ndizovuta kwambiri, chizindikiro cha endometriosis. Popeza ndi vutoli limakhala ndi mimba yotupa nthawi ina pamene akusamba, ndikofunikira kuthana nawo.

Mutha kulira chifukwa cha mimba yanu yomwe idakhala yopapatiza, koma musayese kufinya muma jeans omwe mumakonda. Adzapweteka.

Dzikumbutseni kuti kusinthaku ndikosakhalitsa ndipo khalani ndi thukuta lokhazikika komanso mapesi a pajama omwe mutha kulowa nawo ma jean anu atakhala olimba mosapiririka.

Kuti muwoneke wowoneka bwino pantchito kapena pamwambo wina, ponyani pamwamba pamiyeso yabwino kwambiri.

3. Pita wobiriwira

Mukamadya bwino, mudzamva bwino. Izi ndizowona makamaka mukakhala ndi endometriosis.

Kodi pali kugwirizana kotani pakati pa endometriosis ndi zakudya? Akatswiri ali ndi malingaliro ochepa. Kuthekera kwina ndikuti mafuta owonjezera mthupi lanu amathandizira kupanga estrogen. More estrogen amatanthauza zopweteka zopweteka za endometrial.

Mafuta amawonjezeranso thupi lanu kupanga ma prostaglandins, omwe ndi mankhwala omwe amachititsa kuti chiberekero chizipindika (werengani: kukokana).

4. Kwererani mmwamba

Mukadzipinditsa pabedi ndi chida chotenthetsera m'mimba mwanu, kupita kukathamanga mozungulira oyandikana nawo kapena kutenga sitepe sikungakhale pamwamba pazomwe mungachite. Koma zolimbitsa thupi ziyenera kukhala penapake m'malingaliro anu.

Ichi ndichifukwa chake:

• Kuchita masewera olimbitsa thupi kumathandiza kuti muchepetse kulemera kwanu. Mafuta owonjezera amatanthauza estrogen yambiri, zomwe zikutanthauza zizindikilo zoyipa za endometriosis.
• Kuchita masewera olimbitsa thupi kumatulutsa mankhwala othandizira kupweteka otchedwa endorphins. Patatha pafupifupi mphindi 10 mukumenya masewera olimbitsa thupi, kuthamanga, kapena kuchita masewera olimbitsa thupi, izi zimapweteketsa mphamvu zachilengedwe. Zotsatira zake: Kupweteka kwako kumachepa, ndipo umakhala wosangalala ngati bonasi.
• Kuchita masewera olimbitsa thupi kumapangitsa magazi anu kuyenda. Magazi ambiri okosijeni amapanga ziwalo zathanzi.
• Kuchita masewera olimbitsa thupi kumachepetsa kupsinjika. Mukakhala osapanikizika kwambiri, minofu yanu imakhala yocheperako ndipo mumamva bwino.

5. Idyani omega-3s anu

Muli ndi nsomba? Ngati sichoncho, muyenera kutero. Mafuta awo omega-3 okhathamira kwambiri amapangitsa awa okhala m'madzi kukhala chakudya chachikulu m'mbale yanu.

Pakafukufuku wina, azimayi omwe nthawi zambiri amadya zakudya zokhala ndi omega-3s anali ochepera 22% kukhala ndi endometriosis kuposa azimayi omwe amadya zakudya zochepa.

Kodi nsomba zingathandize bwanji ndi endometriosis? Mafuta a nsomba amalumikizidwa ndi kuchepa kwa ma prostaglandins ndi kutupa, zonsezi zomwe zimayambitsa kupweteka.

Kuti mukulitse kudya kwa omega-3, sankhani nsomba zapamwamba kwambiri, kuphatikiza:

• Salimoni
• zamzitini kuwala nsomba
• pollock
• nsomba zopanda mamba
• sardines
• nsomba ya trauti
• hering'i

6. Khalani ozizira

Zimakhala zovuta kuthawa kupsinjika pamene zoyambitsa zake zili paliponse - kuyambira pagalimoto yothamangitsa mpaka mulu wa ntchito wokwera padesiki yanu. Mavuto akafika pamlingo wovuta, mudzamva m'mimba mwanu.

A wokhala ndi endometriosis adapeza kuti kuwonetsa kupsinjika kumapangitsa endometriosis, ndipo zizindikilo zake, zimaipiraipira. Ngakhale simuli ngati khoswe, kupanikizika kumatha kukhala ndi zotsatira zofananira mthupi lanu.

Kupanikizika kumatha kukhala m'njira zosiyanasiyana, kuphatikiza:

• kutikita
• kusinkhasinkha
• yoga
• kupuma kwakukulu

Sankhani njira yomwe mumakonda ndikutsatira.

Kuyamba chizolowezi chochepetsera nkhawa kumatha kuthandiza thupi ndi malingaliro anu kukhalabe m'malo opumulirako nthawi yayitali. Mutha kupeza magawo azithunzi omwe akuwongolera pa intaneti kuti mumvetsere kapena kuganiza zokhala ndi kalasi yothandizira kupsinjika.

7. Pezani singano

Singano ingawoneke ngati malo osayembekezeka kuti mupezeko mpumulo ku zowawa, koma kutema mphini sikofunikira kwenikweni.

Zolimbikitsa mbali zosiyanasiyana kuzungulira thupi ndi singano zowonda kwambiri zimayambitsa kutulutsa mankhwala othandizira kupweteka. Itha kutsekereza njira zomwe zimakupangitsani kuti musamve bwino.

Kafukufuku wapeza kuti mankhwala ochepetsa amtunduwu amathandizira mitundu ingapo ya zowawa, kuphatikizapo kupweteka kwa endometriosis.

8. Onetsetsani kuti ochepetsa ululu ali pafupi

Botolo la mankhwala osakanikirana ndi zotupa (NSAIDs), monga ibuprofen (Motrin, Advil) kapena naproxen (Aleve), amatha kukhala bwenzi lanu lapamtima m'mimba mwanu mukamenyedwa ndi kukokana.

Gwiritsani ntchito mankhwala ochepetsa ululu mukawafuna, koma samalani. Kutenga mankhwala opweteka kwambiri kumatha kubweretsa zovuta, monga:

• Zilonda zam'mimba
• mavuto a chiwindi ndi impso
• magazi

Ngati mukumva kuti mukusowa zochuluka kuposa momwe mungayankhire, lankhulani ndi dokotala wanu za zina zomwe mungachite kuti muchepetse ululu.

9. Pezani dokotala amene mumamukhulupirira

Kuchiritsidwa ndi endometriosis kumatanthauza kukambirana zomwe mumakumana nazo kwambiri, ndi dokotala. Ndikofunika kupeza munthu amene mumamukhulupirira komanso womasuka kuti mumutsegulire.

Muyeneranso kusankha dokotala yemwe amatenga zizindikiro zanu mozama. Ngati yemwe akukuthandizani pakadali pano sakukwaniritsa izi, yambani kufunsa anthu ofuna kulowa nawo ntchito.

Dokotala yemwe amadziwika ndi endometriosis amatha kupereka mayankho a opaleshoni ngati kasamalidwe kosamalitsa kakulephera kupereka mpumulo.

10. Pezani chithandizo

Mukakhala pachipsinjo chamoto, zitha kuwoneka ngati inu nokha padziko lapansi mukumva zowawa izi. Simuli.

Sakani pa intaneti kapena fufuzani ndi bungwe la endometriosis kuti mupeze gulu lothandizira m'dera lanu. Mudzapeza akazi ena ambiri omwe zokumana nazo zimafanana ndi zanu.

Pali mgwirizano weniweni poyang'ana pozungulira chipinda ndikuwona gulu lonse la amayi omwe alimbana ndi zowawa zomwezo.

Mamembala othandizira omwe akhala ndi endometriosis kwakanthawi amathanso kuperekanso ma hacks ena othandizira omwe mwina simunawaganizire.