Momwe Mungachepetsere Kupweteka ndi Kugona Tulo Kupyola Usiku

Zamkati

• Thandizo la khushoni
• Kudzuka pabedi
• Njira zopumulira
• Kutentha ndi kuzizira
• Kukhala achangu ndikuthana ndi kupsinjika
• Kukhazikitsa njira zabwino zogona
• Mankhwala
• Opaleshoni
• Kusamalira ululu masana
• Tengera kwina

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

Matenda a nyamakazi amatha kupweteka komanso kutupa mgulu lililonse m'thupi lanu, koma ndizofala kwambiri pamafundo am'maondo.

Kutupa, kuuma, ndi kupweteka kumatha kukulepheretsani kuchita zinthu za tsiku ndi tsiku, kuphatikizapo kuyenda maulendo ataliatali ndikukwera kapena kutsika masitepe.

Zingakhudzenso momwe mumagonera usiku.

Nazi zinthu zina zomwe mungachite kuti usiku wanu ukhale wosangalala komanso kuti musangalale kuti mudzakhale okonzekera kuyambiranso tsiku lotsatira.

Thandizo la khushoni

Pofuna kupeza malo ogona bwino, yesetsani kugwiritsa ntchito pilo kuti muthandizire mbali zopweteka.

Mutha kuyika pilo:

• pakati pa mawondo anu, ngati mugona chammbali
• pansi pa mawondo anu, ngati mutagona chagada

Mungafune kuyesa njira zopangira mapilo.

Kudzuka pabedi

Ngati nyamakazi imapangitsa kuti kukhale kovuta kulowa kapena kugona, izi zimatha kusiya kugona. Zingapangitsenso kukhala kovuta kudzuka kubafa.

Zotsatirazi zitha kuthandiza:

• Masamba a satin kapena mapijama. Masamba a satin kapena mapijama ndi oterera ndipo amachepetsa mikangano yomwe imayambitsa kukoka. Zimathandizanso kuti musamavutike kusintha zobisika mukamagona.
• Kwezani msinkhu wa bedi. Kuyika njerwa kapena matabwa pansi pa miyendo ya bedi lanu kungathandize kukulitsa kuti musakhale ndi nthawi yoti mugwadire mukalowa kapena kutuluka pabedi.

Njira zopumulira

Khazikitsani chizolowezi chodzagona chomwe chimakonzekeretsani mphepo.

Kutha mphindi 20 ndikusamba kofunda musanagone kumasuka, komanso kutontholetsa malo opweteka ndikupangitsa kugona kugona mwachangu. Mutha kuyatsa makandulo kapena kusewera nyimbo zomwe mumazikonda kwambiri mukamakalowa.

Zosankha zina zosangalatsa ndi izi:

• kuwerenga buku labwino
• kugwiritsa ntchito pulogalamu yosinkhasinkha
• kuchita zolimbitsa thupi kupuma

Pangani nthawi yogona kukhala mwambo womwe mumayembekezera.

Kutentha ndi kuzizira

Kutentha ndi kuzizira kungakuthandizeni kuthana ndi ululu ndi kutupa.

Malangizo otsatirawa atha kuthandiza:

• Ikani malo otenthetsera kapena phukusi la ayisi kwa mphindi 15-20 musanagone.
• Gwiritsani botolo lamadzi otentha usiku.
• Kusisita mankhwala apakhungu okhala ndi capsaicin asanagone.

Kumbukirani kukulunga phukusi lachisanu ndi thaulo kuti muteteze khungu lanu.

Gulani mapaketi otentha kapena mapaketi a ayezi pa intaneti.

Kukhala achangu ndikuthana ndi kupsinjika

Ngati simutopa kumapeto kwa tsikulo, kumakhala kovuta kugona. Ngati ndi kotheka, onetsetsani kuti zomwe mumachita ndizophatikiza:

• Kuchita masewera olimbitsa thupi nthawi zonse. Zochita zolimbitsa thupi ndizosankha zabwino chifukwa zimachepetsa maondo anu. Tai chi ndi yoga zitha kuthandiza ndi mphamvu komanso kusinthasintha. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa nkhawa.
• Zochita pagulu. Ngati simukugwiranso ntchito, kupita ku malo osungira masana, kulowa nawo kalabu, kapena kucheza ndi anzanu, abale, kapena oyandikana nawo kungakuthandizeni kuti mupite kokayenda.

Ngati mukuda nkhawa kuti nkhawa yanu komanso nkhawa zanu ndizokwera kwambiri kapena sizikuwoneka kuti zikutha, lankhulani ndi dokotala wanu. Angathe kuthandizira popereka uphungu kapena mankhwala.

Kukhazikitsa njira zabwino zogona

Malo oyenera komanso zizolowezi zogona nthawi zonse zitha kuthandiza kupititsa patsogolo kugona.

Malangizo ndi awa:

• kuwonetsetsa kuti kutentha sikutentha kwambiri komanso sikukuzizira kwambiri
• kusintha matiresi oyenera kwambiri, ngati kuli kofunikira
• pogwiritsa ntchito khungu lakuda kuti muchepetse kuwala
• kusiya mafoni ndi zida zina kunja kwa chipinda
• kutseka chitseko ngati anthu ena akadali pano
• pogwiritsa ntchito zomangira zamakutu kuti mudule phokoso lililonse
• ngati n'kotheka, kugwiritsira ntchito chipinda chogona chokha, osati kugwira ntchito kapena kuwonera TV
• kukhala ndi nthawi yanthawi yodzuka ndi kugona
• kupewa kudya chakudya chachikulu pafupi ndi nthawi yogona
• kupewa kumwa madzi kwambiri pafupi ndi nthawi yogona kapena mutha kudzuka mukufuna bafa

Ngati mumakhala ndi nkhawa yakugwa mukadzuka usiku kuti mupite kuchimbudzi, onjezani magetsi usiku m'malo kuti akuthandizeni kuwona njira yanu.

Mankhwala

Mankhwala ogulitsira amatha kuthandizira kuthana ndi nyamakazi nthawi zina. Izi zikuphatikiza:

• mankhwala akumwa, monga acetaminophen
• Kukonzekera kwamutu, monga capsaicin

Nthawi zina, mankhwala a OTC samakhala ndi mphamvu zokwanira kuti athetse ululu. Ngati ndi choncho, dokotala wanu akupatsani njira ina yoyenera.

Ngati kupweteka kwa nyamakazi kumakupangitsani kukhala ogalamuka, mungafunikire kusintha nthawi yomwe mumamwa. Dokotala wanu akhoza kukuthandizani kusankha ngati kusintha masinthidwe anu kungakupatseni mpumulo wochulukirapo usiku.

Mankhwala ena amatha kukupangitsani kugona. Ngati mukupeza kuti mukugona masana mutayamba mankhwala atsopano, lankhulani ndi dokotala za izi. Amatha kunena kuti asinthe njira ina kapena kuchepetsa mlingo.

Opaleshoni

Mankhwala, kuchepa thupi, kuchita masewera olimbitsa thupi, ndi njira zina zonse zitha kuthandiza kuchepetsa ngozi ndikuwongolera zizindikiritso za mafupa a m'mabondo.

Komabe, ngati ululu ukuwonjezeka ndikuyamba kukhudza kuyenda kwanu komanso moyo wanu, dokotala akhoza kulimbikitsa opaleshoni yamondo.

Kusamalira ululu masana

Kuti muchepetse kupweteka kwa bondo usiku, samalani zomwe mumachita masana, akutero Dr. Luga Podesta, dokotala wazamasewera.

Popeza kuwawa kwa nyamakazi kumayamba chifukwa chotupa, kugwiritsa ntchito molumikizana bwino kumatha kukulitsa nkhawa.

"Pomwe anthu akuyenda osayang'ana mabondo tsiku lonse kenako nkugona, mumayamba kumva kutentha kuyambira tsikulo," akutero Podesta.

Dr. Podesta akupereka malangizo awa:

• Ngati mukuyenda mtunda wautali, pumulani kuti maondo anu apumule.
• M'malo moyenda pa chopondapo, chitani masewera olimbitsa thupi panjinga kapena chozungulira kuti muchepetse kupsinjika kwamafundo.
• Ngati mukumva kuwawa ndi ntchito inayake, siyani ntchitoyi ndikuganiza momwe mukuyendera. Ndizotheka kuti muyenera kusintha.
• Yesani masewera olimbitsa thupi. Ntchito zambiri zozikidwa padziwe ndizothandiza chifukwa zimachotsa mphamvu yokoka pa maondo anu.
• Pewani masitepe ngati kuli kotheka.
• Yesetsani kuonda. Kuchepetsa thupi lanu kumathandiza kuchepetsa kuchuluka kwa zovuta zomwe thupi lanu limayika pamafundo ake.

Tengera kwina

Anthu ambiri okhala ndi nyamakazi amavutika kugona. Kutsatira dongosolo lanu la chithandizo ndi malangizo aukhondo wabwino atha kuthandizira kuthetsa vutoli.

Malangizo omwe amafalitsidwa mu 2020 akuwonetsa kuti kuthana ndi tulo kungakhale njira yothandiza pakuthandizira kuchiritsa kwa osteoarthritis.

Ngati kupweteka kwa bondo kukukupangitsani kukhala ogalamuka ndipo palibe malangizowa omwe akuwoneka akugwira ntchito, funsani dokotala wanu kuti akuthandizeni. Angakulimbikitseni kulandira mankhwala amphamvu kapena opaleshoni.

Kodi ndi nthawi yoti muganizire za opaleshoni ya mawondo? Dziwani zambiri apa.