Mavuto a Nkhope

Zamkati

• Zizindikiro zakumaso kwa nkhope
• Kupweteka kwa nkhope
• Mavuto amaso ndi nkhawa
• Matenda a TMJ (temporomandibular joint)
• Zithandizo zapakhomo kuti muchepetse kumangika kumaso
• 1. Kuthetsa nkhawa
• Kupsinjika kumayambitsa kusokonezeka kwa nkhope, kotero kuchepetsa kupsinjika kumachepetsa kupindika kwa nkhope. Gawo loyamba pochepetsa nkhawa ndikukhazikitsa moyo wathanzi kuphatikiza:
• 2. Njira zopumulira
• 3. Zochita pankhope zothana ndi mavuto
• 4. Chidziwitso chamakhalidwe (CBT)
• 5. Maphunziro a Biofeedback
• 6. Mankhwala
• Kutenga

Kodi kumangika kumaso ndi chiyani?

Kupsinjika - pamaso panu kapena mbali zina za thupi monga khosi ndi mapewa - ndizocitika mwachilengedwe poyankha kupsinjika kwamaganizidwe kapena thupi.

Monga munthu, muli ndi "ndewu kapena ndege." Thupi lanu limayankha kupsinjika kwakukulu potulutsa mahomoni omwe amathandizira dongosolo lanu lamanjenje lomvera. Izi zimapangitsa kuti minofu yanu igwire - okonzeka kumenya nkhondo kapena kuthawa.

Ngati mwapanikizika kwakanthawi, minofu yanu imatha kukhalabe yolumikizana kapena pang'ono. M'kupita kwanthawi, vutoli limatha kubweretsa mavuto.

Zizindikiro zakumaso kwa nkhope

Pali zizindikilo zingapo zakumaso kwa nkhope, kuphatikizapo:

• kumva kulira
• reddening
• kuwonongeka kwa milomo
• kupweteka mutu

Kupweteka kwa nkhope

Amakhulupirira kuti kupanikizika kumayambitsa kupweteka kwa mutu - mtundu wofala kwambiri wamutu. Kupweteka kwa mutu kumaphatikizapo:

• kuzimiririka kapena kupweteka
• kumverera kolimba pamphumi, mbali zamutu, ndi / kapena kumbuyo kwa mutu

Pali mitundu iwiri ikuluikulu yakumva kupwetekedwa: mutu wama episodic wamavuto komanso mutu wopweteka kwambiri. Kupweteka kwa ma episodic kumatha kukhala mphindi 30 kapena kupitilira sabata. Kupweteka kwapafupipafupi kumachitika masiku osakwana 15 pamwezi kwa miyezi itatu ndipo kumatha kukhala kwanthawi yayitali.

Matenda opweteka amatha kukhala maola ambiri ndipo mwina sangatha milungu ingapo. Kuti muwoneke kuti ndiwosatha, muyenera kukhala ndi mutu 15 kapena kupitilira apo pamutu kwa miyezi itatu.

Ngati mavuto akumutu akusokonekera m'moyo wanu kapena ngati mukupeza kuti mukumwa mankhwala awo kawiri pa sabata, pangani nthawi yokaonana ndi dokotala wanu.

Mavuto amaso ndi nkhawa

Kupsinjika ndi nkhawa zimatha kuyambitsa nkhope. Kuda nkhawa kumathandizanso kukulitsa zizindikilo zakusokonekera kwa nkhope.

Ngati muli ndi nkhawa, zingakhale zovuta kuti nkhope yanu ichoke mwachilengedwe. Anthu omwe ali ndi nkhawa amathanso kukulitsa chisangalalo mwa kuda nkhawa ndi zovuta:

• Kuwomba pankhope Ikhoza kukhala chizindikiro cha nkhawa komanso cholimbikitsira nkhawa. Ngakhale nkhope yoyaka kapena yoyaka ndi chizindikiro chachilendo cha nkhawa, siichilendo ndipo imatha kukhala chifukwa cha zinthu zingapo kuphatikiza kupuma. Ngati zichitika, munthu amene akukumana nazo nthawi zambiri amawopa kuti amalumikizidwa ndi multiple sclerosis (MS) kapena matenda ena amanjenje kapena azachipatala, ndipo manthawo amakulitsa nkhawa komanso kupsinjika.
• Maso ofiira kapena kutsuka kumatha kukhala chizindikiro chowoneka cha nkhawa chomwe chimayambitsidwa ndikutulutsa ma capillaries pamaso. Ngakhale nthawi zambiri imakhala yakanthawi, imatha kukhala maola ochepa kapena kupitilira apo.
• Kuwonongeka kwa milomo Zitha kukhala chifukwa cha nkhawa. Kuda nkhawa kumatha kukupangitsani kuluma kapena kutafuna mlomo wanu mpaka kukhetsa magazi. Kupuma pakamwa komwe kumatha kuchitika mukakhala ndi nkhawa kumatha kuyanika milomo.

Matenda a TMJ (temporomandibular joint)

Mukapanikizika, mumatha kulimbitsa nkhope yanu ndi nsagwada kapena kukukuta mano. Izi zitha kupweteketsa kapena matenda a temporomandibular joint (TMJ), omwe amatanthauza "kugwira zonse" za ululu wosatha wa nsagwada. Kupsinjika kwakuthupi kumaso ndi kumutu kwa khosi mozungulira molumikizana ndi temporomandibular - chingwe chomwe chimalumikiza nsagwada zanu ndi mafupa amakono a chigaza chanu - zimayambitsa TMJ. Matenda a TMJ nthawi zina amatchedwa TMD.

Ngati mukuganiza kuti muli ndi TMJ, pitani kukaonana ndi dokotala wanu kuti akuthandizeni kupeza matenda oyenera ndipo, ngati kuli kofunikira, amuthandize. Podikirira nthawi yakusanachitike dokotala, lingalirani izi:

• kudya zakudya zofewa
• kupewa chingamu
• kupewa kuyasamula kwambiri
• kugona mokwanira
• osasuta
• kuchita masewera olimbitsa thupi pafupipafupi
• kudya chakudya chamagulu
• kusamalitsa bwino
• kuchepetsa mowa, caffeine, ndi kudya shuga

Zithandizo zapakhomo kuti muchepetse kumangika kumaso

1. Kuthetsa nkhawa

Kupsinjika kumayambitsa kusokonezeka kwa nkhope, kotero kuchepetsa kupsinjika kumachepetsa kupindika kwa nkhope. Gawo loyamba pochepetsa nkhawa ndikukhazikitsa moyo wathanzi kuphatikiza:

2. Njira zopumulira

Mutha kupeza njira zingapo zokuthandizani kuti mukhale ndi nkhawa komanso / kapena kuthana ndi mavuto anu, kuphatikiza:

• mvula yamvula / malo osambira
• kutikita
• kusinkhasinkha
• kupuma kwakukulu
• yoga

3. Zochita pankhope zothana ndi mavuto

Pali minofu yoposa 50 yomwe imapanga nkhope yanu. Kugwiritsa ntchito izi kumathandiza kuchepetsa nkhawa kumaso.

Nazi zina zolimbitsa nkhope zomwe zingathetseretu nkhope:

• Nkhope yosangalala. Mwetulirani momwe mungathere, gwirani mpaka 5 kenako pumulani. Chitani mobwerezabwereza 10 (reps) pagulu lililonse la masewera olimbitsa thupi.
• Lochedwa nsagwada. Lolani nsagwada zanu zisamasuke ndipo pakamwa panu patseguke. Bweretsani nsonga ya lilime lanu pamalo okwera kwambiri pakamwa panu. Gwirani malowa kuti muwerengere 5, kenako ndikukhazikitsanso nsagwada mukamatseka pakamwa. Chitani maulendo 10 pa seti iliyonse.
• Bwalo lansalu. Khwinya pamphumi panu pomenyetsa nsidze zanu momwe zingathere. Gwirani malowa powerengera 15, kenako mulole apite. Chitani mobwereza katatu pa seti iliyonse.
• Finyani diso. Tsekani maso anu mwamphamvu ndikugwira malowa kwa masekondi 20.Kenako, pangani maso anu kukhala opanda kanthu: Mverani kwathunthu minofu yonse yaying'ono yomwe ili pafupi ndi maso anu ndikuyang'ana osalankhula kwa masekondi 15. Chitani mobwereza katatu pa seti iliyonse.
• Mphuno. Khwinya mphuno yako, tulutsani mphuno zanu, ndikugwiritsanso ntchito 15 ndikumasula. Chitani mobwereza katatu pa seti iliyonse.

4. Chidziwitso chamakhalidwe (CBT)

CBT, mtundu wothandizirana pakulankhula, umakhala ndi njira yothandiza kukuphunzitsani kuthana ndi kupsinjika komwe kumayambitsa mavuto.

5. Maphunziro a Biofeedback

Maphunziro a Biofeedback amagwiritsa ntchito zida zowunikira kukanika kwa minofu, kugunda kwa mtima, komanso kuthamanga kwa magazi kukuthandizani kuphunzira momwe mungayang'anire mayankho ena amthupi. Mutha kudziphunzitsa kuti muchepetse kukanika kwa minofu, kuchepetsa kugunda kwa mtima wanu, ndikuwongolera kupuma kwanu.

6. Mankhwala

Dokotala wanu akhoza kukupatsani mankhwala odana ndi nkhawa kuti mugwiritse ntchito limodzi ndi njira zothanirana ndi nkhawa. Kuphatikizaku kungakhale kothandiza kuposa mankhwala aliwonse.

Kutenga

Kupsinjika kumaso kwanu kumatha kukhala kuyankha kwachilengedwe pamavuto am'maganizo kapena thupi. Ngati mukukumana ndi mavuto pankhope, ganizirani zoyeserera njira zina zochepetsera kupsinjika monga mawonekedwe akumaso.

Ngati vutoli limatenga nthawi yayitali, limapweteka pang'ono pang'ono, kapena limapitilira kuchitika pafupipafupi, muyenera kuwona dokotala wanu. Ngati mulibe omwe amakupatsani mwayi woyang'anira chisamaliro choyambirira, mutha kuyang'ana kwa madotolo m'dera lanu kudzera pazida za Healthline FindCare.