Kodi Kupanikizika Kumakhudza Matenda a Nyamakazi?

Zamkati

• Kupsinjika ndi RA
• Kulankhula ndi dokotala wanu
• Nthawi yoti mupemphe thandizo
• Kusamalira kupanikizika ndi chithandizo
• Malangizo pakuthana ndi kupsinjika
  
• Kusamalira RA
• Maganizo ake ndi otani?

Chidule

Kupsinjika kungasokoneze thanzi lanu m'njira zambiri. Ndicho chiopsezo cha matenda a mtima ndipo chingayambitse mutu ndi mavuto ndi kugona kwanu. Kupsinjika mtima kumatha kukhala kovulaza makamaka ngati muli ndi nyamakazi (RA). RA ndimatenda amthupi okhaokha, mkhalidwe womwe chitetezo cha mthupi chimagunda minofu yathanzi.

Kwa anthu omwe ali ndi RA, kuukira kwa minofu yathanzi kumawononga gawo la zimfundo zanu, makamaka zimfundo m'manja ndi zala. Zizindikiro za RA sizipezeka nthawi zonse. M'malo mwake, amadzikweza nthawi zina. Kupsinjika ndi komwe kumayambitsa kupwetekedwa mtima kwa RA.

Kupsinjika ndi RA

Kulumikizana pakati pamavuto ndi RA kwadziwika m'maphunziro ambiri. Kufufuza kwa maphunziro 16, lofalitsidwa mu, kunapeza kuti:

• Kupsinjika mtima kumapangitsa kuti zizindikilo za RA zikuipiraipira.
• Anthu omwe ali ndi vuto la kupsinjika pambuyo pa zoopsa (PTSD) ali pachiwopsezo chachikulu chotenga RA ndi matenda ena amthupi okha.
• Anthu omwe adakumana ndi zowawa zaubwana amakhala ndi matenda amisempha.

Ofufuzawo adawona kuti maphunziro angapo anali ochepa, ndipo ena amadalira zodzidziwitsa zokha za omwe adachita nawo kafukufukuyu. Izi zikubweretsa mafunso ena pokhudzana ndi kudalirika kwamaphunziro. Komabe, ofufuzawo adazindikira kuti zikuwonekerabe kuti pali kulumikizana kwamphamvu pakati pamavuto ndi chiopsezo chokhala ndi RA.

Kafukufuku wofufuzidwa mu kafukufuku wina ku Arthritis Research & Therapy adapeza kuti:

• Zochitika zapanikizika nthawi zambiri zimayambika RA.
• Kupsinjika kwakukulu kumalumikizidwa ndi malingaliro ochepera a RA.
• Anthu omwe ali ndi RA amatha kukhala ozindikira pazovuta zina, zotchedwa zopanikiza.

Kulankhula ndi dokotala wanu

Kuthetsa kupsinjika kumatha kugwira ntchito yofunikira pakuwongolera RA. Nthawi yotsatira mukamayankhula ndi dokotala wanu, muuzeni zina mwazinthu zomwe zimakusowetsani mtendere m'moyo wanu. Dokotala wanu atha kukhala ndi upangiri wamomwe mungathetsere nkhawa komanso kupsinjika.

Dokotala wanu amathanso kukutumizirani kwa othandizira omwe akhala akuchita bwino kuthandiza anthu omwe ali ndi matenda osachiritsika, monga RA, kuti athane ndi kupsinjika.

Khalani omasuka kwa dokotala wanu za zomwe mukudziwa komanso zopanikizika pamoyo wanu. Khalani achindunji pofotokoza zizindikilo zanu:

• Nchiyani chimabweretsa iwo?
• Zimatenga nthawi yayitali bwanji?
• Nchiyani chimathandiza kuthetsa zizindikiro zanu?
• Mukumva kuti?

Muyeneranso kukambirana ndi dokotala wanu za momwe mungathetsere zovuta zina, monga kupitirira muyeso, kugona mokwanira, kapena matenda, monga chimfine.

Nthawi yoti mupemphe thandizo

Ngati mutha kuyendetsa RA yanu ndi mankhwala komanso zosankha pamoyo wanu, mungafunike kukaonana ndi dokotala wanu nthawi zonse. Ngati zizindikiro zanu zikusintha kapena ngati ziwopsezo zikuchulukirachulukira kapena zowopsa, pitani kuchipatala posachedwa. Osadikirira miyezi kuti mudzakumanenso nthawi ina.

Dziwani dokotala wanu zaumoyo wanu. Ngati mwayamba kumwa mankhwala atsopano ndikukayikira kuti akusokoneza tulo tanu, mwachitsanzo, uzani dokotala wanu. Dokotala wanu atha kulangiza zosintha pamachitidwe anu kapena chisamaliro chaumoyo chomwe chingakhudze thanzi lanu komanso kasamalidwe ka RA yanu.

Kusamalira kupanikizika ndi chithandizo

Malangizo pakuthana ndi kupsinjika

1. Yesetsani kupewa zinthu zomwe mukudziwa kuti zimayambitsa nkhawa.
2. Kugona maola asanu ndi awiri mpaka asanu ndi atatu usiku.
3. Onjezani zolimbitsa thupi pafupipafupi pazomwe mumachita.
4. Patulani nthawi yochitira zinthu zomwe mumakonda komanso zosangalatsa.
5. Osasunga malingaliro anu. Khalani omasukirana pazinthu zomwe zikukusowetsani mtendere kapena zomwe zimakupsetsani nkhawa.
6. Gwiritsani ntchito ndi wothandizira ngati simungathe kuthana ndi nkhawa nokha.

Kupsinjika ndimachitidwe amthupi komanso amisala pazomwe zimapangitsa. Aliyense amakumana ndi mavuto nthawi zina. Kuphulika kwa mahomoni omwe amapangidwa mukakumana ndi zoopsa kumayambitsa kuyankha "kolimbana kapena kuthawa". Kupanikizika pang'ono ndi gawo la moyo wabwinobwino, wathanzi. Koma kupanikizika kwambiri kapena kulephera kuthana ndi nkhawa kungakhale kovulaza.

Njira imodzi yochepetsera nkhawa m'moyo wanu ndi kupewa zinthu zomwe mukudziwa kuti zimabweretsa nkhawa. Izi zitha kukhala zodabwitsa monga kusiya ntchito yovutitsa kapena kuthetsa chibwenzi choipa. Kuthetsa nkhawa tsiku ndi tsiku kungatanthauzenso kuchita zinthu monga kuzimitsa nkhani ngati zili zopweteka, kapena kutenga njira ina yopita kuntchito ngati kuchuluka kwa anthu mumsewu womwe mumakonda kumakupangitsani kuti mukhale ndi nkhawa.

Kuti muchepetse kupsinjika kwanu, muyenera kuyamba kuzindikira zinthu zomwe zimakupsetsani nkhawa ndikuganiza momwe zingapewere kapena kuyendetsedwa. Kwa anthu ambiri, kusintha zina ndi zina pamoyo wawo kumatha kuthandiza. Malangizo abwino othandizira kuthana ndi nkhawa ndi awa:

• Kugona kwa maola osachepera asanu ndi awiri mpaka asanu ndi atatu usiku. Ngati mukuvutika kugona kapena kugona, uzani dokotala wanu kapena onani katswiri wogona.
• Chitani masewera olimbitsa thupi tsiku lililonse, ngati zingatheke. Kuchita masewera olimbitsa thupi kumatha kuthandiza kuti muchepetse nkhawa komanso kuti musinthe.
• Nenani zakukhosi kwanu. Ngati mukufuna thandizo kuntchito kapena muli ndi china chake chomwe chikukusowetsani mtendere, uzani wina. Kusunga chakukhosi kungakulitse ngati musunga zinthu mkati.
• Kunyengerera pakufunika kutero. Nthawi zina mumayenera kupereka pang'ono kuti muchepetse kupsinjika.
• Khazikani mtima pansi. Tengani kalasi kapena lankhulani ndi othandizira kuti muphunzire njira zopumulira monga zithunzi zowongoleredwa, kusinkhasinkha, yoga, kapena masewera olimbitsa thupi.

Muthanso kupeza mpumulo pogwira ntchito ndi othandizira kapena mlangizi wamaganizidwe pamalingaliro ochepetsa nkhawa m'moyo wanu watsiku ndi tsiku. Chidziwitso chamakhalidwe (CBT) ndi njira yogwiritsidwa ntchito kwambiri yothandizira kupsinjika, kuda nkhawa, kukhumudwa, ndi zina. CBT ikuyang'ana pakusintha momwe mumaganizira zazomwe zingachitike kuti momwe mumamvera pazomwe zachitika komanso machitidwe anu asintha. Nthawi zambiri imakhala njira yakanthawi kochepa pamavuto ena.

Kusamalira RA

RA ndi matenda osachiritsika. Izi zikutanthauza kuti kuyang'anira zizindikiro zanu ndichinthu chomwe muyenera kuchita kwanthawi yayitali. Zizindikiro zanu zimatha kusintha kwakanthawi, kenako nkudzayambanso mtsogolo.

Njira imodzi yothandizira kukulitsa thanzi lamalumikizidwe anu, komanso thanzi lanu lamaganizidwe, ndikuphatikizira zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa minofu muzolowera. Minofu yolimba imakulepheretsani kulumikizana. Tai chi, mtundu wa masewera omenyera omwe amatsindika pang'onopang'ono, kuyenda mwadala ndikupumira, imagwirizanitsidwa ndi kuchepa kwa zizindikilo za RA komanso.

Malangizo ena oyendetsera RA ndi awa:

• Mankhwala otentha ndi ozizira: Kutentha kumatha kuthandizira kuchepetsa kupweteka komanso kupumula minofu yanu. Kuzizira kumathandiza kuchepetsa ululu. Funsani dokotala wanu za mankhwalawa.
• Kusambira kapena madzi othamangitsa: Kukhala m'madzi kumapangitsa kupanikizika kwanu ndipo kumatha kukupatsani mpumulo.
• Mankhwala: Tsatirani malingaliro a dokotala wanu pa mankhwala opha ululu komanso kusinthitsa matenda opatsirana pogonana (DMARDs), omwe amathandiza kuti RA isamayende bwino ndikuchepetsa ziwalo zanu. Ma DMARD amaphatikizapo methotrexate (Trexall), leflunomide (Arava), ndi hydrochloroquine (Plaquenil).
• Khazikani mtima pansi: Ngati simunagone mokwanira kapena mukumva kuti mwapanikizika, pumulani ndi kupumula. Izi zitha kuthandiza kuchepetsa kupsinjika ndikupewa kukwiya.

Maganizo ake ndi otani?

Ngati mwangopezeka kumene ndi RA, malingaliro anu a nthawi yayitali ndiabwino mukayamba mankhwala mwachangu. Mutha kuchepetsa kuchepa kwamagulu ngati mukuyesetsa kutsatira mankhwala anu.

Mudzachitanso bwino ngati mutagwira ntchito limodzi ndi rheumatologist. Uyu ndi dokotala yemwe amagwiritsa ntchito RA ndi zina zomwe zimakhudza mafupa, minofu, ndi mitsempha.

Ngati mwakhala ndi RA kwa nthawi yayitali ndipo mukuganiza kuti kupsinjika mtima kukukulitsa zizindikilo zanu, kupeza chithandizo kumatha kukupatsani mpumulo. Musaganize kuti kwachedwa kuti mupeze chogwirira pamkhalidwe wanu.