Ukujamelana neFibromyalgia

Kubhalwe ngemirhumo kaMargaret Heaton-Ashby, LMFT

Ukuqaqanjelwa kwemisipha kunye nokuthantamisa luphawu olubalulekileyo lweFibromyalgia. Intlungu inokwahluka ngokobunzima kwaye ngamanye amaxesha inokuba krakra kwaye inyamezeleke. Ngaphandle kokuba neentlungu, kukho inani leempawu zesibini okanye ukonwaba okunxulunyaniswa nesifo esifana nokudakumba, unxunguphalo, iintlungu zentloko, ukudinwa, ukuphulukana nobuthongo kunye nesifo samathumbu esibuhlungu. Ubomi bobomi nge-fibromyalgia bunokubangela buthathaka, kodwa akufuneki bube njalo.

Unonophelo lomonde olubandakanya imodeli ye-biopsychosocial ibonakalise ukuba iyasebenza ukunceda abaguli bahlala neFibromyalgia. Ababoneleli ngononophelo abasebenzisa imodeli ye-biopsychosocial ukunceda abaguli be-Fibromyalgia basebenzise unyango, unyango lwe-massage, unyango lomzimba, kunye neendlela zokuziphatha. Kule meko, amayeza asetyenziselwa ukunceda iintlungu kunye neempawu ngelixa zibandakanya unyango lokuthambisa, unyango lomzimba, kunye neendlela zokuziphatha zokuphucula ukusebenza komzimba kunye nengqondo.

Ukuphulula kunye nokunyanga ngokwasemzimbeni kusetyenziswa ukunceda abaguli ukuba baphinde basebenze. Banokukunceda ekuchongeni ukuba loluphi uhlobo lomsebenzi olukhuselekileyo onokulwenza ngelixa bencedisa ukukhokela abaguli ukuba yeyiphi imisebenzi ekungafunekanga bayenze. Njengoko imeko iphucuka, banokufumana abaguli ababandakanyekayo kwinkqubo yokuzivocavoca yokukhanya eyiyeyona nyango ibalulekileyo yokunceda iFibromyalgia.

Izicwangciso zezempilo zokuziphatha ngamanye amaxesha azikhathalelwa kwisicwangciso sonyango kwaye ngaphandle kwayo, abaguli abanakuze bakwazi ukuvala "isango leentlungu". Ukuqonda ukuba kutheni ingcebiso malunga nokuziphatha ibaluleke kangaka, kubalulekile ukuba uqonde indlela iintlungu ezingapheliyo eziqhubela ngayo umjikelo wentlungu. Nangona abaphandi bengasazi esona sizathu okanye imvelaphi yentlungu ye-fibromyalgia, ukuqala kunokuhlala kulandelwa umothuko okanye ukwenzakala. Ukuhlala kwiintlungu ezingapheliyo kunokubangela ukulala okungalunganga, ubunzima bobudlelwane, ukungasebenzi, ukuncipha kwenkuthazo, kwaye ekugqibeleni kunokubangela uxinzelelo, unxunguphalo kunye noxinzelelo oluye lwangqinwa lusenza mandundu iintlungu. Oku kukhokelela kumjikelo okhohlakeleyo weentlungu ezingapheliyo kwaye umjikelo awunakwaphulwa ngaphandle kongenelelo.

Ngokunceda abathengi babone kwaye bajongane neengxaki zangaphambili kunye neepatheni zokucinga ezingancediyo, iingcebiso ngempilo yengqondo zinokuqalisa ukwazisa ngezakhono zokulwa. Oku kubalulekile ekunyangeni iintlungu ezingapheliyo ezinxulumene neFibromyalgia. Uninzi lwezigulana alukuqondi ukubaluleka kwezi zakhono ezinokuphazamisa umjikelo weentlungu. Ukujamelana nezakhono ezinje ngokuhambahamba, ukuseta umda ofanelekileyo, kunye nokwanda kwezakhono zonxibelelwano kunokunciphisa okanye ukuphelisa iintlungu. Unyango lwempilo yokuziphatha inokukunceda uqaphele ukungaziphathi kakuhle kunye neengcinga eziqhubela phambili umjikelo wakho wentlungu kunye nokuphuhlisa iqhinga lokukunceda uphile neFibromyalgia.

Unyango kunye namaqela enkxaso yindlela elungileyo yokuziva unxibelelana. Amaqela enkxaso afundisa abaguli malunga neFibromyalgia, ukudibanisa izakhono zokubanceda baphile ngokukuko, baphonononge iipateni zokucinga ezingasebenziyo, kunye nemingeni yokuziphatha engancediyo. Ngaphezulu kwayo nantoni na, iqela lenkxaso linokunceda abaguli be-Fibromyalgia bazive bodwa bodwa. Ukuba unengxaki ye-fibromyalgia, sicebisa ukuba ufumane iqela lenkxaso kwindawo yakho ukongeza kwisicwangciso sakho sonyango.

Imikhwa esempilweni yokunceda iFibromyalgia

Nazi iingcebiso ezi-6 ongaqala ngazo namhlanje ukunceda ukunciphisa iintlungu kwaye uvale isango kumjikelo wentlungu yakho.

1. Yazi ubugcisa bokuhambahamba

Akukho sizathu sokuzityhalela kwinqanaba lokudinwa. Funda ukuseta okulindelweyo kunye nokuzikhawulezisa imini yonke. Ukwenza ezi zinto zimbini kuya kukunceda ulugqibe usuku ngaphandle kokuziva woyisiwe.

2. Ngaphakathi ngokulungileyo, ngaphandle kokubi

Gcina ukutya okusempilweni ngokutya okupakishwe iivithamini, izakhamzimba, ifayibha kwaye usele amanzi amaninzi. I-Mayo Clinic icebisa ukutya ukutya okulandelayo kubantu abane-fibromyalgia; isalmon, iimbotyi ezimnyama, amandongomane nembewu, imifuno enamagqabi amnyama neziqhamo kunye nemifuno enemibala. Ukuba awukabikho, lixesha lokusika iityhefu ezimbi njengokutshaya nokusela utywala. Kananjalo jonga ukunciphisa okanye ukusika i-caffeine, isiraphu yengqolowa ephezulu, ityuwa, iswekile, i-MSG, ubisi, amafutha angenampilo kunye ne-aspartame.

3. Tune emzimbeni wakho umamele le nto uyithethayo

Umzimba wakho wazi ngaphezu kokuba ucinga kwaye uzenzela into embi ukuba awumameli. Ukuba umzimba wakho ukuxelela ukuba into ethile ikwenza uzive umbi, mhlawumbi lixesha lokuba uyeke loo msebenzi okanye ucele uncedo. Ukugcina iphepha kunokukunceda uqaphele ukuba yeyiphi na imisebenzi engafanelekanga ukuba ibe yintlungu ekugqibeleni.

4. Yiba nokuhamba!

Siyazi ukuba ukusebenza ayisiyongcamango yakho oyithandayo xa usentlungwini. Kodwa ukuma ngxi akuncedi umzimba nengqondo yakho. Zama ukwenza umthambo omnene njengokuhambahamba, ukungena echibini, okanye ukwenza iyoga eguqulweyo. Nantoni na egcina umzimba wakho ushukuma iya kunceda ukujikeleza, yenza ukuba intliziyo yakho impompe, ikhulule amalungu kwaye ekugqibeleni, ikuncede uzive ungcono.

5. Musa ukuba ligorha

Awunyanzelekanga ukuba uyenze yonke. Wonke umntu ulifanele ikhefu, ke zinike ubabalo xa ufuna ukuphumla. Khumbula, kulungile ukucela uncedo kubahlobo nakusapho.

6. Cela uncedo

Le ibaluleke kakhulu. Xa yonke enye into ingasebenzi kwaye ungafumani nje imilenze yakho phantsi kwakho, isenokuba lixesha lokufuna uncedo. Fumana iqela lenkxaso kwaye uqhagamshele kwingcali yezempilo yengqondo.