Njira za 31 Zothandizira Kuchepetsa Kupweteka kwa Endometriosis

Zamkati

• Momwe mungachepetsere kupweteka
• Momwe mungasamalire zowawa
• Momwe mungachepetse kupsinjika komwe kumayenderana
• Momwe mungasungire ubale ndi zochitika
• Nthawi yoti muwone dokotala wanu

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zomwe zimagwira ntchito

Endometriosis imakhudza mkazi aliyense mosiyana, chifukwa chake palibe dongosolo lamankhwala lomwe limatsimikizika kuti ligwire ntchito kwa aliyense. Koma kusintha kwa moyo wina, mankhwala apanyumba, njira zamankhwala, komanso mankhwala azachipatala atha kupangitsa kuti vutoli lizitha kuyendetsedwa tsiku ndi tsiku.

Pitilizani kuwerenga kuti mupeze zomwe mungachite kuti muchepetse kupweteka kwa endometriosis ndi zizindikilo zina.

Momwe mungachepetsere kupweteka

Kuchepetsa kupweteka kwa Endometriosis ndikosiyana ndi aliyense. Kupeza njira yochepetsera ululu wanu ikhoza kukhala njira yoyesera komanso yolakwika.

Nazi zinthu zina zomwe mungayesere kuti muchepetse zizindikilo zanu:

1. Ikani ndalama pamalo otenthetsera opanda zingwe. Malo otenthetsera ndi imodzi mwazithandizo zabwino kwambiri zapakhomo zothetsera vuto la endometriosis, malinga ndi Meg Connolly, yemwe adapezeka mu 2015. wayenda, ”adauza Healthline kudzera pa imelo. "Zimamasula komanso kutonthoza minofu m'deralo yomwe imadzaza mukamakumana ndi ululu wa endo."

2. Gwiritsani ntchito sock yampunga. Amayi ena amakonda kugwiritsa ntchito sock ya mpunga m'malo motenthetsera. Kutenga sock yoyera, kudzaza ndi mpunga wosaphika, ndikuiyika microwave kwa mphindi ziwiri kumapangitsa makina anu kutentha.

3. Sambani madzi ofunda. Mofanana ndi kutentha kouma, malo osambira ofunda amathanso kugwira ntchito kuti muchepetse minofu yanu ndikuchepetsa ululu wopunduka.

4. Khalani ndi madzi okwanira. Kumwa madzi ambiri kumathandiza kuchepetsa kuphulika komanso kuponderezana. Pa masiku omwe amamva kukhala ovuta kwambiri, kuchepa kwa madzi m'thupi kumatha kukhala chifukwa.

5. Yesani makina a TENS. Magawo a transcutaneous magetsi a kukondoweza (TENS) amatulutsa kunjenjemera komwe kumatha kuchepetsa kupweteka ndikupumula minofu. Mutha kuyesa makina a TENS kuchipatala kapena kugula nyumba yotsika mtengo pa intaneti.

6. Sungani mankhwala pafupi. Sharon Rosenblatt, yemwe adapezeka kuti ali ndi endometriosis ali ndi zaka 26, adagawana kuti amakonda kumwa ibuprofen (Advil) kupweteka kwa endometriosis. "Ndapepesa tsopano," adagawana nawo, kuyambira pomwe adayamba kuwongolera kubereka kwa mahomoni mosalekeza.

Momwe mungasamalire zowawa

Simungathe kuchotsa kwathunthu ululu wanu wa endometriosis. Koma sizitanthauza kuti muyenera kukhala wopuwala ndi momwe kupweteka kumakukhudzirani. Sizimatanthauzanso kuti muyenera kunamizira kuti kupweteka kulibe. Kusamalira ululu kumabwera kuti mukhale okonzeka kuthana ndi matenda asanayambe.

Nazi zinthu zina zomwe mungayesere kuthandizira kusamalira zizindikilo zanu:

1. Gwiritsani ntchito pulogalamu kuti muwone zizindikiro zanu. Mapulogalamu ambiri omwe amatsata nthawi, monga Eva, amakulolani kuyika zizindikilo zanu ndikuwona kuuma kwake. Gwiritsani ntchito mwayiwu kuti muthandizire kudziwa momwe kuzungulira kwanu kungakhudzire zidziwitso zanu ndi zowawa zanu.

2. Khalani ndi moyo wathanzi. Kudzisamalira mwa kusasuta fodya, osamwa mowa mwauchidakwa, komanso kupewa mankhwala osokoneza bongo kumapangitsa kuti thupi lanu likhale losangalala.

3. Konzekerani zamtsogolo. Mukudziwa thupi lanu, ndikuwongolera endometriosis kumatanthauza kuti mukudziwa bwino. Dzipatseni nthawi yowonjezera kuti mufike ku zochitika ndikukonzekera kugwira ntchito m'masiku ozungulira omwe mukuganiza kuti matenda anu adzawonekera.

4. Sanjani nthawi yodzisamalira. Kutenga nthawi yopuma, kumvetsera thupi lanu, ndikukwaniritsa zosowa zanu za endometriosis m'ndondomeko yanu kudzakuthandizani kuti muzitha kuyang'anira matenda anu.

5. Idyani nkhumba zanu. Pali zambiri zomwe sitikudziwabe pazomwe zimayambitsa endometriosis. Koma adawonetsa kulumikizana pakati pa kudya masamba ochepa ndi endometriosis. Masamba ambiri amakhalanso ndi michere yambiri, yomwe imatha kukuthandizani kuti musamavutike mukakhala kusamba.

6. Dziwani kuti fatty acids ndi mnzanu. Ngati mumadya zakudya zokhala ndi ma omega-3 fatty acids ambiri, mutha kumva bwino. Zizindikiro za endometriosis ya Omega-3.

7. Pitani mwachilengedwe. Dioxin, mankhwala omwe amapezeka mu mankhwala ophera tizilombo komanso chakudya cha nyama, amatha kuyambitsa endometriosis. Pochepetsa zakudya zanyama zomwe mumadya ndikulinga kuti muzidya zakudya zopanda thanzi komanso zopatsa thanzi momwe mungathere, mudzakhala mukudula poizoni wazachilengedwe monga dioxin. "Ndimayesetsa kudya bwino bwino kuti ndithane ndi zofooka zanga ndikupewa soya zivute zitani chifukwa cha kuchuluka kwa mahomoni komwe kungayambitse," atero a Connolly.

8. Yesani kutema mphini. Ochita kafukufuku wokhudza kutema mphini ngati chida chothandizira kupweteka kwa endometriosis.

Momwe mungachepetse kupsinjika komwe kumayenderana

Kupweteka kosatha kumatha kukulitsa kuchuluka kwa cortisol, komwe kumasintha momwe mumakhalira ndi nkhawa. Pamene milingo ya cortisol imakhalabe yayitali pakapita nthawi, imatha kubweretsa kusamvana kwa mahomoni, komwe kumatha kupangitsa kuti endometriosis yanu ichepetse.

Kupanga njira zothanirana ndi nkhawa kungakuthandizeni kuchepetsa kuchuluka kwa ma cortisol ndikuchepetsa zizindikiritso zanu pakapita nthawi.

Nazi zinthu zina zomwe mungayesere kuti muchepetse kupsinjika:

1. Sinkhasinkha. Mapulogalamu osinkhasinkha amatha kukutsogolerani pophunzira izi. Mwa kusinkhasinkha ngakhale mphindi zisanu patsiku, mutha kuchepetsa nkhawa.

2. Yesetsani kulingalira bwino. Kulingalira ndi dzanja losinkhasinkha lomwe limaphatikizapo kuvomereza malo omwe mumakhala ndikukhala ozindikira. Kulingalira kwakhala zizindikiro za nkhawa.

3. Yesani mafuta aromatherapy ofunikira. Kugwiritsa ntchito chosanjikiza ndi madontho ochepa a fungo lanu lokonda kupumula kungakuthandizeni kukhala omasuka. Mafuta a lavender ndi sinamoni ndi mafuta odziwika bwino ochepetsa nkhawa.

4. Imwani tiyi wazitsamba. Kumwa tiyi wobiriwira wopanda decaffeine, tiyi wa ginger, ndi tiyi wa chamomile amadziwika kuti ndi njira yosavuta komanso yachangu yothetsera. Yesetsani kuphatikiza mowa wofewa muzochita zanu zausiku kuti muchepetse kupsinjika.

5. Chitani yoga. Yoga yakhazikitsidwa ngati njira yothandizira kupweteka kwa endometriosis. Amachepetsanso nkhawa.

6. Yesetsani kupuma bwino. Njira zopumira kwambiri ndizosavuta kuphunzira komanso zosavuta kuchita kulikonse. Njira izi zitha kukulitsa nkhawa zanu ndikuthandizani kuti musamve kupweteka.

7. Tengani vitamini D ndi vitamini B zowonjezera. Vitamini D amadziwika kuti "chowonjezera chachimwemwe" chifukwa amachepetsa nkhawa komanso kukhumudwa. Vitamini B imathandizira popatsa mphamvu zanu masiku omwe matenda anu a endometriosis amakhudza kwambiri.

8. Pitani pamalo obiriwira. Kutenga ulendo wopita kumunda wakomweko kapena kuyimitsa nkhawa zanu.

9. Pitani kothamanga. Kuthamanga, kuphunzitsa kukana, ndi mitundu ina ya masewera olimbitsa thupi othandizira thupi lanu kuthana ndi nkhawa. Akhozanso kulandira mankhwala ena opweteka.

Momwe mungasungire ubale ndi zochitika

Endometriosis si chikhalidwe chokhala ndi yankho losavuta kapena chithandizo chofulumira. Mwina mukuyesetsa kupeza njira yothandiza yothandizira kwa kanthawi. Pakadali pano, simuyenera kutaya tsiku lililonse kuti muyenera kumva kupweteka kwambiri.

Nazi zinthu zina zomwe mungayesetse kukhalabe ndi moyo wabwino:

1.Dziwonetseni nokha. Simuyenera kuchita zinthu zomwe simukufuna kuchita, komanso simufunika kusiya zinthu chifukwa chakuti endometriosis imawopseza. Ganizirani momwe mumamvera za matenda anu pafupipafupi.

2. Khalani owona mtima kwa ena. Fotokozerani matenda anu kwa anzanu ndi abale anu. Adziwitseni pasadakhale kuti nthawi zina mungafunike kukhala kunyumba kuti musamalire matenda anu a endometriosis. Zokambiranazi ziwathandiza kumvetsetsa pambuyo pake ngati mungasankhe kudumpha zochitika zina kuti mukwaniritse zosowa zanu.

3. Khalani ndi malo otetezeka. Mukafika ku bala, malo odyera, kapena malo ochitirapo zochitika, yongolani malo anu. Dziwani malo omwe mungapite ngati mungafunike kupuma kaye mphindi, kuyesayesa kulingalira, kapena kudikirira kuti athetse ululu kuti achitepo kanthu.

4. Pezani munthu woloza kuntchito. Ngakhale mutha kukhala omasuka pazomwe muli ndi anzanu komanso abale anu, kukhala ndi munthu wina kuntchito yemwe ali pafupi nanu ndipo ali ndi ndalama momwe mumamvera kungathandizenso kuti musamakhale nokha. Kuphatikiza apo, izi zikutanthauza kuti pali wina pakona yanu ngati mukupuma masiku kuti mukalandire chithandizo kapena madokotala.

5. Ulendo wokonzeka. Kusunga paketi yosamalira endometriosis m'galimoto yanu, pa desiki yanu, kapena mu sutikesi yanu mutha kutsimikiza kuti mulibe zomwe mukufuna. Kukutira kotentha kokwanira, mapaketi ochepetsa ululu, ndi mafuta ofunikira opumira zonse zimatha kunyamulidwa mosavuta kulikonse komwe mungapite.

6. Pezani katswiri wazamankhwala. Kusanthula matenda anu ndi katswiri wazamisala kumatha kukupulumutsirani mafunso ambiri komanso chisokonezo mtsogolo. Endometriosis imatha kukhala ndi nkhawa komanso kukhumudwa, chifukwa chake kukhala ndi mlangizi kapena psychotherapist kuti mumayang'anenso kumatha kukhala njira yothandizira.

7. Lowani magulu othandizira pa intaneti. Connolly adamupeza pa intaneti, ndipo zidamukhudza kwambiri. "Lowani nawo magulu othandizira a Facebook endo," adagawana nawo. “Ndikofunika kwambiri kulankhula ndi amayi omwe akumvetsetsa zomwe mukukumana nazo. Ndi matenda osungulumwa kwambiri ayi, chifukwa anthu omwe alibe amatha kulingalira momwe ululu wanu uliri. "

8. Khalani ndi chiyembekezo. Rosenblatt akukumbutsa amayi omwe ali ndi endometriosis kuti asataye chiyembekezo. "Kwa azimayi ena kunjaku, osasiya kumenya nkhondo," adatero. “Ngati chinachake chikupweteketsani, pitirizani kulimbikira mpaka mutapeza matenda oyenera. Khulupirirani thupi lanu, ndipo pitirizani kumenya nkhondo kuti mumve bwino. ”

Nthawi yoti muwone dokotala wanu

Palibe mankhwala a endometriosis, koma kuwongolera zizindikilo ndizotheka. Ngati mukukumanabe ndi ululu wopweteka kwambiri kapena wopitilira muyeso, lankhulani ndi dokotala wanu. Mungafunike kusintha njira yanu yolerera kapena mankhwala akuchipatala.