Kutopa kwa Fibro: Chifukwa Chimene Zimachitikira ndi Momwe Mungasamalire

Zamkati

• Zifukwa za kutopa
• Momwe mungasamalire kutopa kwa fibro
• 1. Zindikirani zomwe zimayambitsa
• 2. Muzichita masewera olimbitsa thupi nthawi zonse
• 3. Sinthani kadyedwe kanu
• 4. Pangani chizoloŵezi chotsitsimula chogona
• 5. Chitani zinthu zina
• 6. Kuchepetsa nkhawa
• 7. Ganizirani njira zochiritsira zosagwiritsidwa ntchito masiku onse
• 8. Zowonjezera zakudya
• Melatonin
• Co-enzyme Q10 (CoQ10)
• Acetyl L-carnitine (LAC)
• Magnesium citrate
• 9. Sanjani nthawi yanu yopuma
• Nthawi yoti mupemphe thandizo
• Tengera kwina

Fibromyalgia ndi matenda osachiritsika omwe amadziwika ndi zowawa zosafalikira. Kutopa kungakhalenso kudandaula kwakukulu.

Malinga ndi National Fibromyalgia Association, fibromyalgia imakhudza anthu pakati pa 3 ndi 6% padziko lonse lapansi. Pafupifupi 76 peresenti ya anthu omwe ali ndi fibromyalgia amakhala otopa omwe samatha ngakhale atagona kapena kupumula.

Kutopa komwe kumayambitsidwa ndi fibromyalgia ndikosiyana ndi kutopa kwanthawi zonse. Kutopa kungafotokozedwe ngati:

• kutopa thupi
• kugona kosatsitsimula
• kusowa mphamvu kapena chidwi
• wokhumudwa
• kuvuta kuganiza kapena kusamala

Kutopa kwa Fibromyalgia nthawi zambiri kumakhudza kwambiri kuthekera kwa munthu kugwira ntchito, kukwaniritsa zosowa za banja, kapena kuchita nawo zochitika zina.

Madokotala ndi asayansi akuyesetsabe kumvetsetsa kulumikizana pakati pa fibromyalgia ndi kutopa. Kusokoneza tulo kumathandizira kutopa ndi kupweteka komwe kumakhudzana ndi fibro, koma kafukufuku wina amafunikira kuti mudziwe chifukwa chake.

Pemphani kuti mudziwe zambiri zamalumikizidwe pakati pa kutopa ndi fibromyalgia, ndi zomwe mungachite kuti muchepetse chizindikirochi.

Zifukwa za kutopa

Ngakhale zomwe zimayambitsa matenda a fibromyalgia sizikumveka bwino, vutoli limakhulupirira kuti ndi chifukwa cha ubongo ndi dongosolo lamanjenje lotanthauzira molakwika kapena mopitilira muyeso kuzizindikiro zanthawi zonse zowawa. Izi zitha kufotokoza chifukwa chake zimapweteketsa minofu, mafupa, mafupa, komanso malo achikondi.

Lingaliro lina loti chifukwa chake fibromyalgia imayambitsanso kutopa ndikuti kutopa ndi chifukwa cha thupi lanu kuyesera kuthana ndi ululu. Kuchita izi mosalekeza pazizindikiro zopweteka m'mitsempha yanu kumatha kukupangitsani kukhala olefuka komanso otopa.

Anthu ambiri omwe ali ndi fibromyalgia amavutikanso kugona (kusowa tulo). Mutha kukhala ndi mavuto akugona kapena kugona tulo, kapena mumatha kukhala otopa mukadzuka.

Kutopa kumatha kukulirakulira chifukwa cha zovuta za fibromyalgia.

Izi zimatchedwa zomwe zimayambitsa zina ndipo zingaphatikizepo:

• kugona tulo
• matenda amiyendo yopuma
• kuchepetsa kulimbitsa thupi
• kukhala wonenepa kwambiri
• nkhawa
• mutu wambiri
• zovuta zam'mutu, monga kuda nkhawa komanso kukhumudwa
• kuchepa kwa magazi m'thupi
• poyerekeza ndi ntchito yachibadwa ya chithokomiro

Momwe mungasamalire kutopa kwa fibro

N'zotheka kuthetsa kutopa kwa fibro ndi mankhwala komanso kusintha kwa moyo, ngakhale kungakhale kovuta kutopetsa kwathunthu.

Nazi njira zina zomwe zingakuthandizeni kuchepetsa kutopa kwanu:

1. Zindikirani zomwe zimayambitsa

Kuphunzira zomwe zimayambitsa kutopa kwa fibro kungakuthandizeni kulimbana nako.

Kutopa nthawi zina kumatha kukhala chifukwa cha:

• zakudya
• chilengedwe
• maganizo
• kuchuluka kwamavuto
• magonedwe

Yambani kusunga zolemba kapena zamagetsi za kutopa kwanu tsiku lililonse. Lembani zomwe mudadya, pomwe mudadzuka, komanso mukamagona, komanso zomwe mwachita tsiku limenelo.

Pakatha milungu ingapo, onani ngati mungathe kudziwa njira iliyonse. Mwachitsanzo, mwina mumamva kutopa kwambiri mukadya chakudya chotsekemera, kapena mukamadumpha masewera olimbitsa thupi m'mawa.

Mutha kugwiritsa ntchito izi kuti mupewe kuchita zinthu zomwe zimakulemetsani kwambiri.

2. Muzichita masewera olimbitsa thupi nthawi zonse

Kupeza chilimbikitso chochitira masewera olimbitsa thupi kumatha kukhala kovuta mukatopa kapena mukumva kuwawa, koma kuchita masewera olimbitsa thupi ndi imodzi mwanjira zothandiza kwambiri kuthana ndi kutopa. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa ululu wa fibromyalgia.

Kuchita masewera olimbitsa thupi kumathandizira kukulitsa minofu ndi mphamvu yanu, komanso thanzi lanu lonse. Monga bonasi yowonjezeredwa, endorphin yomwe imakutulutsani mukamachita masewera olimbitsa thupi imathandizanso kuti mukhale ogona bwino komanso kuti muwonjezere mphamvu.

Wina anayerekezera zotsatira za maphunziro othamangitsa thupi ndi pulogalamu yolimbitsa minofu mwa anthu omwe ali ndi fibromyalgia. Kafukufukuyu adawona kuti mitundu yonse iwiri ya masewera olimbitsa thupi imachepetsa kwambiri zisonyezo zakumva kuwawa, kugona, kutopa, malingaliro achisoni, komanso kukhumudwa.

Ngati simukudziwa komwe mungayambire, yesetsani kuyamba ndi kuyenda kwa mphindi 30 patsiku kenako pang'onopang'ono kuwonjezera liwiro ndi kutalika kwakanthawi.

Kulimbitsa mphamvu pogwiritsa ntchito magulu osagwirizana kapena zolemera zingakuthandizeni kuyambiranso minofu.

3. Sinthani kadyedwe kanu

Palibe zakudya zapadera zomwe zawonetsedwa kuti zichepetse zizindikiritso za fibromyalgia kwa aliyense, koma nthawi zonse ndibwino kuti mukhale ndi thanzi labwino.

Kuti muzitsatira chakudya chamagulu, yang'anani njira zophatikizira zipatso, ndiwo zamasamba, mbewu zonse, mafuta athanzi, ndi mapuloteni owonda pazakudya zanu. Pewani zakudya zopakidwa, zokazinga, zamchere, komanso zotsekemera, ndipo yesetsani kukhala wathanzi.

Palinso umboni kuti zakudya zotsatirazi zitha kukulitsa zizindikiritso mwa anthu omwe ali ndi fibromyalgia:

• oligosaccharide wofiyira, disaccharide, monosaccharide, ndi ma polyols (FODMAPs)
• zakudya zokhala ndi gluteni
• zowonjezera zakudya kapena mankhwala azakudya, monga aspartame
• excitotoxins, monga monosodium glutamate (MSG)

Yesetsani kupewa zakudya izi kapena magulu azakudya ndikuwona ngati kutopa kwanu kukuyenda bwino.

4. Pangani chizoloŵezi chotsitsimula chogona

Kutopa kwa Fibro sikuti ndi chinthu chomwe chitha kukhazikika ndikumagona bwino usiku, koma kugona kwabwino kumatha kuthandiza pakapita nthawi.

Chizoloŵezi chotsitsimula chogona ndi sitepe yoyamba yofunika yopezera mpumulo wabwino usiku.

Nawa maupangiri angapo a chizolowezi chogona mokwanira:

• kugona ndi kudzuka nthawi yomweyo tsiku ndi tsiku
• pewani mowa, chikonga, ndi caffeine
• Sungani matiresi abwino
• sungani chipinda chanu chogona komanso chamdima
• zimitsani zowonekera (kompyuta, foni, ndi TV) osachepera ola limodzi musanagone
• sungani zamagetsi kuchipinda
• pewani kukhala ndi chakudya chochuluka musanagone
• sambani ofunda musanagone

5. Chitani zinthu zina

Anthu omwe ali ndi fibromyalgia nthawi zambiri amakhala ndi matenda ena (co-morbid zinthu), monga matenda amiyendo osakhazikika (RLS), kusowa tulo, kukhumudwa, kapena kuda nkhawa. Izi zitha kupangitsa kuti kutopa kwa fibro kukule.

Kutengera mbiri yaumoyo wanu ndi zina zomwe zimayambitsa, adotolo angavomereze:

• mapiritsi ogona othandizira kuthana ndi tulo, monga zolpidem (Ambien, Intermezzo)
• ma multivitamini othandiza kuthana ndi kuperewera kwa zakudya ngati mulibe chakudya
• antidepressants monga milnacipran (Savella), duloxetine (Cymbalta), kapena fluoxetine (Prozac)
• chitsulo chimathandizira kuchiza magazi m'thupi

6. Kuchepetsa nkhawa

Kukhala ndi zowawa nthawi zonse kumatha kubweretsa nkhawa. Kupsinjika, nako, kumatha kukulitsa kutopa kwanu.

Yoga, qigong, tai chi, kusinkhasinkha, ndi zochitika zina zolimbitsa thupi ndi njira zabwino zochepetsera kupsinjika.

M'malo mwake, m'modzi mwa azimayi 53 omwe ali ndi fibromyalgia adapeza kuti pulogalamu ya yoga yamasabata asanu ndi atatu idasintha kwambiri zizindikilo monga kupweteka, kutopa, kusangalala, komanso njira zothanirana ndi ululu. Ophunzira adachita yoga masiku 5 mpaka 7 sabata, kwa mphindi 20-40 patsiku.

Kuphatikiza apo, kafukufuku m'modzi mwa asanu ndi awiri adachitika kuti awunikire zovuta zamankhwala osinkhasinkha, monga qigong, tai chi, ndi yoga kwa anthu omwe ali ndi fibromyalgia.

Kutengera ndi zotsatira za kafukufukuyu, pali umboni wosonyeza kuti mitundu iyi yazithandizo zitha kuyenda kwambiri zitha kuchepetsa kwambiri kusokonezeka kwa tulo, kutopa, komanso kukhumudwa kwa anthu omwe ali ndi fibromyalgia. Izi zitha kuchititsanso kuti moyo ukhale wabwino.

Ngati mukulephera kuthana ndi nkhawa pogwiritsa ntchito mankhwala apanyumba, yesani kulankhula ndi mlangizi kapena katswiri wazamankhwala.

7. Ganizirani njira zochiritsira zosagwiritsidwa ntchito masiku onse

Palibe umboni wambiri wokhudzana ndi mankhwala owonjezera komanso othandizira (CAMs) a kutopa kwa fibro.

awonetsedwa kuti amapereka maubwino ena. Zotsatira za amayi 50 omwe ali ndi fibromyalgia akuti mtundu wina wa kutikita minofu, wotchedwa manual lymph drainage therapy (MLDT), ukhoza kukhala wothandiza kwambiri kuposa kutikita minofu pafupipafupi kuti muchepetse kutopa kwam'mawa ndi nkhawa.

Kafufuzidwe kena kofunikira, komabe.

Ngati mukufuna kuyesa MLDT, fufuzani othandizira kutikita minofu mdera lanu omwe akudziwa zoterezi za fibromyalgia. Muthanso kuyesa njira zamadzimadzi zotsekemera nokha kunyumba pogwiritsa ntchito bukuli.

Balneotherapy, kapena kusamba m'madzi olemera amchere, awonetsedwanso kuti athandize anthu omwe ali ndi fibromyalgia osachepera mmodzi. Ophunzira nawo omwe adakhala masiku 10 ku Spa Sea Dead adachepetsedwa:

• ululu
• kutopa
• kuuma
• nkhawa
• kupweteka mutu
• mavuto ogona

Kutema mphini nthawi zambiri kumanenedwa ngati njira yochepetsera kupweteka, kuuma, komanso kupsinjika. Komabe, kafukufuku wowerengeka mu 2010 sanapeze umboni wochepetsera kupweteka, kutopa, komanso kugona tulo mwa anthu omwe ali ndi fibromyalgia omwe amalandila chithandizo chobowola.

8. Zowonjezera zakudya

Palibe kafukufuku wambiri wowonetsa ngati zowonjezera zowonjezera zimagwira bwino pochiza matenda a fibromyalgia.

Ngakhale zowonjezera zowonjezera zambiri sizinawonetsedwe kuti zingapereke thandizo lililonse, zowonjezera zingapo zawonetsa zotsatira zabwino:

Melatonin

Woyendetsa ndege wachikulire adawonetsa kuti mamiligalamu atatu (mg) a melatonin omwe amatengedwa akamagona amathandizira kwambiri kugona ndi kupweteka kwa anthu omwe ali ndi fibromyalgia pambuyo milungu inayi.

Phunziroli linali laling'ono, ndipo panali anthu 21 okha. Zambiri, kafukufuku watsopano amafunika, koma zotsatira zoyambirira zinali zolonjeza.

Co-enzyme Q10 (CoQ10)

Woyang'anira khungu, wowongoleredwa ndi placebo wapeza kuti kumwa 300 mg tsiku la CoQ10 kumachepetsa kwambiri kupweteka, kutopa, kutopa m'mawa, ndi malingaliro mwa anthu 20 omwe ali ndi fibromyalgia pambuyo masiku 40.

Uku kudali kuphunzira pang'ono. Kafufuzidwe kena kofunikira.

Acetyl L-carnitine (LAC)

Kuchokera mu 2007, anthu 102 omwe ali ndi fibromyalgia omwe adatenga acetyl L-carnitine (LAC) adakumana ndi kusintha kwakukulu pamalingaliro amtimatenda, zowawa, zipsinjo, ndi ululu wamisempha.

Phunziroli, omwe adatenga nawo mbali adatenga makapisozi a LAC 2,500 mg tsiku, kuphatikiza jakisoni m'modzi wa 500 mg LAC kwamasabata awiri, ndikutsatiridwa ndi makapisozi 500 mg patsiku milungu isanu ndi itatu.

Kafukufuku wambiri amafunika, koma zotsatira zoyambirira zinali zabwino.

Magnesium citrate

Ofufuza omwe adachita 2013 adawona kuti 300 mg patsiku la magnesium citrate amachepetsa kwambiri kupweteka, kukoma mtima, komanso kukhumudwa mwa amayi omwe ali ndi premenopausal omwe ali ndi fibromyalgia pambuyo pa masabata asanu ndi atatu.

Phunziroli linali laling'ono, ndipo adaphatikizirapo omwe adatenga nawo gawo 60.

Ngakhale magnesium citrate idawonetsedwa kuti ikupereka mpumulo, ophunzira omwe adalandiranso 10 mg patsiku la mankhwala opatsirana amitriptyline adawona kuchepa kwa zizindikilo, nawonso.

9. Sanjani nthawi yanu yopuma

Njira yabwino yothetsera kutopa chifukwa cha fibromyalgia ndikukhazikitsa kupumula tsiku lanu. Kugona msanga kapena kungogona nthawi ina kungakhale zomwe mukufuna.

Yesetsani kukonzekera ntchito zanu zovuta nthawi yomwe mukuganiza kuti mudzakhala ndi mphamvu zambiri.

Nthawi yoti mupemphe thandizo

Ngati moyo umasintha kuti muchepetse nkhawa komanso kugona mokwanira zikuwoneka kuti sizikugwira ntchito, wothandizira zaumoyo atha kupereka mankhwala othandizira.

Kumbukirani kuti mankhwala onga mapiritsi ogona amakhala ndi zoopsa, kuphatikiza kuledzera, chifukwa chake muyenera kungogwiritsa ntchito molamulidwa ndi dokotala wanu.

Dokotala wanu angafunenso kuyesa mayeso ena kuti awonetsetse kuti kutopa kwanu sikumayambitsidwa ndi chinthu china, monga kuchepa kwa magazi m'thupi kapena chithokomiro chosagwira ntchito.

Tengera kwina

Ngakhale ndichizindikiro chosawoneka, kutopa kwa fibro ndichowonadi. Kungakhale kovuta kusamalira, komanso kuvutikira kufotokozera anthu ena.

Ngati mwasintha kale moyo wanu - monga kusintha zakudya zanu ndi kuchepetsa kupsinjika - ndipo kutopa kumakhudzabe moyo wanu watsiku ndi tsiku, lankhulani ndi dokotala wanu.