Njira 15 Zothana ndi Matenda a Nyamakazi a Psoriatic

Zamkati

• Chidule
• 1. Zindikirani zomwe zimayambitsa
• 2. Ikani zikumbutso za mankhwala
• 3. Muzichita masewera olimbitsa thupi nthawi zonse
• 4. Samalani zakudya zanu
• 5. Musamachite skimp pa matiresi anu
• 6. Khalani ndi chizolowezi chamasana pogona
• 7. Chitani zinthu zina
• 8. Kuchepetsa nkhawa
• 9. Ganizirani mankhwala owonjezera
• 10. Sanjani nthawi yanu yopuma
• 11. Pemphani thandizo
• 12. Chongani misinkhu vitamini D
• 13. Ganizirani zamankhwala
• 14. Yesani chida choyendetsa
• 15. Yang'anani muzitsulo zowonjezera
• Tengera kwina

Chidule

Kusamalira nyamakazi ya psoriatic kumatha kukhala kotopetsa pakokha, koma kwa anthu ena, kutopa kwambiri ndi chizindikiro chonyalanyaza vutoli.

Kafukufuku wina akuti anthu ambiri omwe ali ndi vuto lakhungu amanenedwa kuti ali ndi kutopa pang'ono, pomwe 25% amatopa kwambiri.

Matenda a Psoriatic amadziwika ndi kutupa komwe kumakhudza mafupa ndi khungu. Kutopa kumatha kuyambitsidwa ndi kutupa komwe, komanso kungakhale chifukwa cha zovuta zina, kuphatikiza:

• kupweteka kosalekeza
• kuchepa kwa magazi m'thupi
• kuchepetsa kulimbitsa thupi
• kunenepa kwambiri
• fibromyalgia
• nkhani zogona
• matenda ashuga
• nkhawa ndi kukhumudwa

Ngati mukudzuka m'mawa uliwonse opanda mphamvu, nazi malangizo ochepa osavuta kuti muthe kudutsa tsikulo.

1. Zindikirani zomwe zimayambitsa

Kuzindikira zomwe zimayambitsa kungakhale kovuta, koma kupeza chomwe chimayambitsa kutopa kwanu kungakuthandizeni kupeza yankho. Kutopa kungachitike chifukwa cha zinthu zingapo, kuphatikiza:

• zakudya
• chilengedwe
• maganizo
• msinkhu wopanikizika
• magonedwe

Zitha kuphatikizanso zingapo za izi.

Sungani mbiri yanu yolemba kapena yamagetsi yakutopa kwanu kuti muzindikire chomwe chimayambitsa. Lembani kutopa kwanu tsiku lililonse pamodzi ndi zomwe mudadya, pomwe mudadzuka, mukamagona, ndi zina zomwe mwachita tsiku limenelo.

Izi zitha kukuthandizani kupeza chomwe chimayambitsa kutopa kwanu komanso zizindikilo zina. Mwachitsanzo, mutha kumva kutopa mutangomwa mankhwala anu, kapena mwina mumakhala otopa mutadya shuga kapena mkaka.

Ngakhale sipangakhale yankho limodzi, apa ndiye poyambira pabwino.

2. Ikani zikumbutso za mankhwala

Kupweteka ndi kutupa kwa nyamakazi ya psoriatic kumatha kutopetsa.

Muyenera kuti mumamwa mankhwala akuchipatala kuti musamalire matenda anu. Anthu ambiri omwe ali ndi nyamakazi ya psoriatic amafotokoza kuchepa kwa kutopa akamamwa mankhwala a psoriatic nyamakazi.

Ndikofunika kumwa mankhwala anu panthawi yake ndipo musaphonye mlingo uliwonse. Ikani chikumbutso pafoni yanu kuti muzimwa mankhwala anu nthawi yoyenera tsiku lililonse.

Lankhulani ndi dokotala ngati zovuta zikukulepheretsani kumwa mankhwala anu. Dokotala wanu angafune kukusinthireni kwina.

3. Muzichita masewera olimbitsa thupi nthawi zonse

Zingawoneke ngati zosagwirizana, koma kuchita masewera olimbitsa thupi ndikofunikira kuti muchepetse kutopa.

Kuchita masewera olimbitsa thupi kumalimbitsa thanzi la mtima wanu komanso kumathandizira kukulitsa minofu yanu yamphamvu, mphamvu, komanso kusinthasintha. Izi zitha kukupatsani mphamvu zokulimbikitsani.

Kuthamanga kwa endorphin komwe mumakumana nako mukuchita masewera olimbitsa thupi kumathandizanso kuti mukhale ndi moyo wabwino, komanso kugona kwanu. Ganizirani zolimbitsa thupi kwa mphindi 30 patsiku - ngakhale kungoyenda mwachangu.

Onetsetsani kuti mulibe hydrated panthawi yolimbitsa thupi komanso mukamaliza kuchita masewera olimbitsa thupi, chifukwa kusowa kwa madzi m'thupi kumathanso kubisalira kutopa.

4. Samalani zakudya zanu

Zakudya zanu zimathandiza kwambiri momwe mumamvera. Chakudya chokhala ndi zipatso, ndiwo zamasamba, mbewu zonse, mafuta athanzi, ndi mapuloteni owonda ndiomwe muyenera kuchita. Yesetsani kupewa zakudya zopangidwa ndi zotsekemera.

Kafukufuku akuwonetsa kuti zosankha zapadera pazakudya zitha kuthandiza kuchepetsa kuopsa kwa matenda a nyamakazi a psoriatic, kuphatikizapo kutopa.

Zitsanzo zina za zakudya zomwe zitha kuchepetsa kutupa ndi izi:

• omwe ali ndi omega-3 fatty acids, monga nsomba, nsomba, mtedza, maolivi, ndi fulakesi
• omwe ali ndi ma antioxidants, monga zipatso ndi ndiwo zamasamba zokongola, chokoleti chakuda, tiyi, ndi khofi
• mbewu zonse, monga oats ndi mpunga wofiirira

Bungwe lazachipatala la National Psoriasis Foundation limatchulanso zowonjezera za vitamini D zitha kupindulitsa anthu omwe ali ndi psoriasis kapena psoriatic nyamakazi.

5. Musamachite skimp pa matiresi anu

Ngati matiresi anu sakhala omasuka, mudzagona movutikira. Mumakhala pafupifupi gawo limodzi mwa magawo atatu a tsiku lanu pabedi. Kuyika ndalama matiresi abwino kumatha kusintha kwambiri pankhani yamatenda a psoriatic.

6. Khalani ndi chizolowezi chamasana pogona

Kugona bwino usiku ndikofunikira polimbana ndi kutopa. Kuchita zosangalatsa usiku kumatha kukupatsani mwayi wopambana.

Yesetsani kusamba mofunda kuti muchepetse kupweteka kwanu usiku uliwonse musanagone. Ngati ndi kotheka, pita kukagona ndikudzuka nthawi yofanana tsiku lililonse.

Nawa maupangiri ena owerengera a chizolowezi chogona mokwanira:

• Pewani mowa, chikonga, ndi caffeine.
• Sungani chipinda chanu chogona komanso chamdima.
• Zimitsani makompyuta, foni yam'manja, ndi zowonera pa TV musanagone.
• Sungani zamagetsi kunja kwa chipinda chogona.
• Pewani chakudya chachikulu musanagone

7. Chitani zinthu zina

Anthu ambiri omwe ali ndi nyamakazi ya psoriatic ali ndi matenda ena, monga matenda ashuga, kuchepa magazi, kusowa tulo, kukhumudwa, kapena kuda nkhawa. Izi zitha kukhala chifukwa cha kutopa kwanu, kapena zitha kukulitsa.

Lankhulani ndi dokotala wanu ndipo onetsetsani kuti mukulandira chithandizo chomwe mukufuna. Kutengera mlandu wanu, atha kukupatsani:

• chitsulo chothandizira kuperewera kwa magazi m'thupi
• zothandizira kugona, monga zolpidem (Ambien), za kugona
• ma multivitamini operewera pazakudya
• mankhwala opatsirana pogonana, monga bupropion (Wellbutrin)
• mankhwala a shuga, monga metformin kapena insulin

8. Kuchepetsa nkhawa

Kupsinjika kwa matenda osatha kungakhale kovuta. Zingapangitsenso kuti zizindikiro zanu ziwonjezeke. Koma, pali njira zambiri zomwe mungayesere kuti muchepetse kupsinjika.

Zina mwazinthu zolimbitsa thupi zomwe zingakuthandizeni kuchepetsa nkhawa zanu ndi izi:

• yoga
• tai chi
• kusinkhasinkha

Ngati mukuvutikabe, yesetsani kulankhula ndi mlangizi kapena katswiri wazamankhwala.

9. Ganizirani mankhwala owonjezera

Mwinanso mukumwa mankhwala ena angapo kuti muthane ndi vuto lanu ndipo mwina mungazengereze kuwonjezera ina. Ndizomveka.

Koma ngati simungathe kudziwa momwe mungathetsere kutopa kwanu, mutha kupindula ndi mankhwala omwe amachulukitsa mphamvu, omwe nthawi zina amatchedwa mankhwala othandizira. Izi zikuphatikiza:

• mankhwala oteteza serotonin reuptake inhibitor (SSRIs), monga fluoxetine (Prozac)
• psychostimulants, monga modafinil (Provigil)

Funsani dokotala wanu kuti akupatseni mankhwala. Muyenera kuyesa ochepa musanapeze omwe amakuthandizirani.

10. Sanjani nthawi yanu yopuma

Mukakhala ndi matenda osachiritsika, mosalephera mumakhala otopa nthawi ndi nthawi. Mutha kupeza kuti njira yabwino kwambiri yothetsera kutopa kwanu ndikuliika muntchito zanu zatsiku ndi tsiku.

Kugona msanga kapena kugona pansi masana kungakhale zomwe mukufuna.

Muthanso kukonzekera kuchita ntchito zanu zovuta kwambiri mukakhala ndi mphamvu zambiri. Ganizirani kugawa zolimbitsa thupi zanu kapena zochitika zina kukhala zigawo zazifupi.

11. Pemphani thandizo

Kutopa kwanu kukufika panjira, nthawi zina mungafunike kufunsa anzanu kapena abale anu kuti akuthandizeni pa ntchito za tsiku ndi tsiku monga ntchito zapakhomo komanso kusamalira ana.

Mwinanso mungafunike kukhala okonzeka kunena "ayi" kuzinthu zatsopano. Izi sizovuta nthawi zonse, koma kumbukirani kuti siutumiki kwa aliyense kuti awonetseke kuti watopa nawo. Muyenera poyamba kudzisamalira.

12. Chongani misinkhu vitamini D

Pali kuphatikiza milingo yotsika ya vitamini D ndikutopa ndikuwonetsa kuti zowonjezera zowonjezera zitha kuthandiza kutopa kwa anthu ambiri kusintha tanthauzo, ngakhale ena amati umboniwo ulipo.

Kuti mumve bwino, kungakhale koyenera kukambirana izi ndi adokotala - ndipo mwina kuwonjezera zakudya zina zochepa zokhala ndi vitamini D pamndandanda wanu wogula.

13. Ganizirani zamankhwala

Kutopa kwa PSA kumatha kubwera ndi ululu wosatha, nkhawa, komanso kukhumudwa - zomwe nthawi zina zimatha kuthandizidwa kudzera pamaganizidwe amachitidwe (CBT) kapena upangiri wina.

Dziwani kuti kupeza wothandizira yemwe ndi woyenera kwa inu nokha kungapangitse kusiyana kwakukulu. Mutha kupeza mwayi wopita kuchipatala kuchokera kwa dokotala wanu kapena munthu amene mumamukhulupirira.

14. Yesani chida choyendetsa

Ngati kusunthira kwina kukuwoneka ngati kukuwonongerani mphamvu yanu, mungaganizire chida choyenda ngati njinga yamoto yovundikira, nzimbe, kapena kuyenda kuti zikuthandizireni kuyenda kwanu ndikuchepetsa kutopa.

15. Yang'anani muzitsulo zowonjezera

Iron ndi yofunikira pakufalitsa mpweya mthupi lanu lonse ndikuthandizira minofu yanu. Chifukwa kuchepa kwa magazi kumatha kukulitsa kutopa kwanu, ndibwino kuti mufufuze ngati mukupeza chitsulo chokwanira.

Mofanana ndi vitamini D, mutha kukambirana izi ndi adotolo ndikuganiza zosintha kadyedwe kanu kapena kuwonjezera zowonjezera pazitsulo pamayendedwe anu atsiku ndi tsiku.

Tengera kwina

Kutopa ndi chizindikiro cha nyamakazi ya psoriatic ndipo imatha kukhala imodzi mwazovuta kwambiri. Kutopa kumatha kukulitsa ululu komanso kuuma kwanu. Ululu wanu ukhoza kukupangitsani kuti muzimva kutopa kwambiri, zomwe zimapangitsa kuti mukhale otopa kwambiri.

Gwiritsani ntchito dokotala wanu kuti mudziwe ngati pali mankhwala omwe muyenera kumwa. Kumbukirani kuti kukhazikitsa chizolowezi ndikuwona zotsatira kungatenge nthawi.

Mutha kuthana ndi kutopa ndi kuphatikiza koyenera kwamankhwala ndi kusintha kwa moyo.