Iingcebiso ezili-9 zokulala ngcono ngeFibromyalgia

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Iingcebiso ezili-9 zokulala ngcono ngeFibromyalgia

I-Fibromyalgia idibene ngokuqinile nobusuku bokulala kakubi. Apha sikunika iingcebiso ezi-9 ezinokukunceda.

Ngaba ulale kakubi izolo? Uninzi lwabantu abane-fibromyalgia banengxaki yokulala kakubi. Inyaniso edityaniswa yintlungu eyonyukayo kunye namandla amancinci kubomi bemihla ngemihla.

 

Kule nqaku, sijonga iingcebiso ezili-9 zokulala okungcono-ezinikezwe liziko elidumileyo lokuPhazamiseka kokulala kweJefferson ePhiladelphia, e-USA. Umntu unokuya kude athi ukuphazamiseka kokulala ebusuku yenye yeempawu eziphambili ze-fibromyalgia- kwaye uziva ukuba umntu uhlala ediniwe nokuba ebelele ebhedini kangangeeyure. Izifundo ezininzi zophando zikuqinisekisile oku. Bachaza ukuba abantu abaphethwe yi-fibromyalgia ngesiqhelo abafumani ngokwaneleyo ubuthongo obunzulu- ngokwenzululwazi obubizwa ngokuba ziingxaki ze-alpha wave. La maza wobuchopho anxulumene ngokuthe ngqo ekuvukeni kwiindawo ezinzulu zokulala.

 

-Iingcebiso eziKhawuleza ukuFatigue kunye nokudinwa kwiFibromyalgia

Siyazi ukuba abantu abaninzi abane-fibromyalgia banciphise umgangatho wokulala ngenxa yezinto ezininzi. Enye yale miba idla ngokunyuswa koxinzelelo lwemisipha kunye neentlungu ebusuku. Uninzi lwezigulane zethu zisibuza ukuba sineengcebiso ezilungileyo zokulala ubusuku obungcono - ezinye zazo uya kuqhelana ngakumbi kwinqaku elingezantsi - kodwa sifuna ukugxininisa ukubaluleka kokuphumla ngaphambi kokulala. Isixhobo esihle sokuphumla esihlala sicebisa ukuba mat acupressure (bona umzekelo apha - ikhonkco livula kwifestile entsha) ukuze isetyenziswe ngokuchasene noxinzelelo lwemisipha. Zive ukhululekile ukusebenzisa i-mat malunga neyure enye ngaphambi kokuba ulale - kwaye uthathe iseshoni yokuphumla ye-1-20 imizuzu. Injongo kukunciphisa umsebenzi kwiimisipha kunye nomzimba wakho ngaphambi kokulala.

(Umfanekiso: -cofa mat inokuba sisixhobo esihle sokuphumla)

 

Kumasebe ethu ahlukeneyo eVondtklinikkene e-Oslo (Lambertseter) kunye noViken (Eidsvoll Isandi og Råholt) oogqirha bethu banobuchule obuphezulu obukhethekileyo kuvavanyo, unyango kunye noqeqesho lokubuyisela kwintlungu engapheliyo. Cofa kwiikhonkco okanye apha ukufunda ngakumbi malunga namasebe ethu.

 

I-Fibromyalgia kunye nokulala

I-Fibromyalgia ibandakanya iintlungu ezingapheliyo kunye nenani lezinye iimpawu-ezifana neengxaki zokulala kunye nesifo se-bowel syndrome. Kuyabonakala ukuba iingxaki zokulala zixhaphake kakhulu kweli qela lezigulane kunabo bonke abantu baseNorway. Ngelishwa, ukungabikho kokulala kwandisa iimpawu esele zikhona kwaye kwenza imeko ibe nzima.

 

Yiyo loo nto kubalulekile ukuba wazi iingcebiso ezilungileyo kunye neengcebiso ukuzama kwaye ube nempilo engcono yokulala. Siyathemba ukuba ezinye zeengcebiso ezi-9 zingakusebenzela.



1. Qiniseka ukuba igumbi lakho limnyama ngokupheleleyo

I-Fibromyalgia ihlala ikhokelela ekunyukeni kokuziva kwesandi kunye nokukhanya. Yiyo loo nto kubaluleke kakhulu ukuba ungabi namithombo yokukhanya kwigumbi oza kulala kulo. Oku kubandakanya ukugubungela iiselfowuni ezisebenza ngokugqithisileyo ezikhanyisa ngalo lonke ixesha umntu egqabaza ngefoto yakho entsha. Abaninzi bayakulibala nokuba imithombo yokukhanya emincinci inokudlala indima enkulu. Ke ngoko, zama ukufumana "iiblindouts" ezigcina ukukhanya kuphume ngokupheleleyo - kwaye uqiniseke ukuba ugubungela nemithombo yokukhanya emincinci kwigumbi lakho.

 

2. Ukuziqhelanisa nokunyakaza ngaphambi kokulala

Emva kosuku olude, izihlunu zinokuziva ngathi ziintambo zesiginci esixineneyo.Yiyo loo nto kubaluleke kakhulu ukuba ube neendlela ezilungileyo zokuphumla onokuthi uzenze phambi kokulala. Kwividiyo apha unenkqubo enemithambo ephuhliswe ngu I-chiropractor Alexander Andorff. Olu qheliselo lunokukunceda ukuba ukhulule izihlunu kunye namalungu ngaphambi kokuba ulale, kwaye unokwenziwa yonke imihla. Zive ukhululekile ukuzenza phambi kokuba uthathe iseshoni yokuphumla iimathi ze-acupressure (ikhonkco livula kwifestile entsha).

Zive ukhululekile ukubhalisela kwisiteshi sethu seYouTube simahla (cofa apha) ukufumana iingcebiso zokuzikhulula simahla, iinkqubo zokuzivocavoca kunye nolwazi lwezempilo. Wamkelekile kusapho ekufuneka ubekhona!

3. Khusela Imithombo yokuKhanyisela okuBusuku ebusuku

Ugqirha wobuthongo (uGqirha Doghramiji) ukwatsho ukuba umntu makanciphise ukusetyenziswa kweselfowuni, umabonwakude kunye nezibane ezikhanyayo ebusuku. Ukukhanya kuphazamisa isigqi sendalo se-circadian ngokunciphisa inqanaba le-melatonin emzimbeni. Ngoko ke, kucetyiswa ngamandla ukuba unciphise ukukhanya kwiiyure ezimbalwa ngaphambi kokulala. Ukulandela la macebiso kunokuba nzima kwiminyaka yethu, kodwa kunokukunika impilo engcono yokulala - enokubangela ubomi obungcono bemihla ngemihla. Zive ukhululekile ukuba uqale ngesiqhelo - kwaye ngokuthe ngcembe uzakhele. Asikukhuthazi ukuya kuzo zonke iingcebiso ngexesha elinye, njengoko oku kunokwenza kube nzima ukunxulumana ixesha elide. Lufikelele usukelo lwakho olusengqiqweni.

 

4. Vuka ngexesha elifanayo yonke imihla

Okwangoku, ugqirha wokulala uxhalabile ngokukodwa ukuba uvuka malunga nexesha elifanayo yonke imihla-kubandakanya ngeempelaveki nangeeholide. Okumangalisayo kukuba, akakho ngqongqo kangangokuba kufuneka ulale ngexesha elifanayo rhoqo ebusuku, kodwa oku kuyacetyiswa. Uthi umzimba ngokuyintloko unxulumene xa uvuka ngokunxulumene nesingqisho se-circadian seeyure ezingama-24. Ngoko ke, ukuvuka emva kweyure ezintathu kunesiqhelo kuya kubangela ukuba umzimba wakho ube nesingqisho se-circadian esitshintshileyo esinokwenza kube nzima ukuba ulale kakuhle.

 

5. Phumla ngaphambi kokulala

Uninzi lwethu lunxibelelanisa ukuphumla ngeTV kunye nesingqengqelo. Ewe kunjalo, kulungile ukuba ujonge umabonwakude kwaye uyonwabele, kodwa akufuneki ibe yinto yokugqibela oyenzayo phambi kokuba ulale. Ingcali yezonyango icebisa ukuba uthathe uhambo lokuhamba ngokuhlwa ngokuzolileyo, ufunde incwadi emnandi, ucamngce kwaye umamele umculo ophumlayo-kungcono ulandelwe yishawa eshushu okanye ibhafu ukuze ukhulule izihlunu. Nantsi enye yezona zinto zibalulekileyo ukuba ufumane iindlela ezintsha zesiqhelo umzimba onokuthi uzinxulumanise nexesha lokulala (Ingcebiso: Apha sikukhumbuza kwakhona ngengcebiso yethu ngeseshoni yangokuhlwa ngo. iimathi ze-acupressure ukuphumla ngaphambi kokulala).

 

6. Qiniseka ukuba unendawo yokulala efanelekileyo kunye nePtsika efanelekileyo

Umbhede ofanelekileyo kunye nomatrasi, kunjalo, zimbini izithako zokulala kakuhle ebusuku. Kukho umahluko omkhulu kumgangatho woomatrasi, imiqamelo kunye neebhedi, kodwa ngelishwa ikwalutyalo-mali oluxabisa kakhulu. Yintoni enzima xa kuziwa ekuthengeni ibhedi kunye ne-mattress kukuba akukho sisombululo sendalo yonke into eyenza ibhedi elungileyo. Sonke sahlukile, sinemilo eyahlukeneyo yomzimba kunye nobunzima, nto leyo ethetha ukuba kukho izisombululo ezahlukeneyo kule ngxaki. Sicebisa ngamandla ukuba undwendwele ivenkile ethengisa oomatrasi kunye neebhedi- kwaye ke uzivavanye apha.

 

Umqamelo unokuba notyalo-mali olufikelelekayo ngakumbi ekuqaleni-abaninzi bacebisa Umqamelo wentamo emise u-u, kodwa incasa ayisoloko ifana, ngoko ke awukwazi ukuqiniseka de uyizame okwethutyana. Abanye bavakalelwa kukuba banempembelelo entle koko sikubizayo iphedi ye-pelvic (jonga umfanekiso ongezantsi). Injongo ye-a umqamelo womgangatho we-pelvic kukuqinisekisa indawo echanekileyo yokulala ye-ergonomic ye-pelvis kunye nomqolo.

(Cofa kumfanekiso ongasentla ukufunda ngakumbi malunga umgangatho we-pelvic - kwaye ubone amathuba okuthenga)

 

7. Cinga ngesifundo sokulala

Ukuba ukhathazwe bubuthongo ixesha elide, ke kuya kufuneka uthathele ingqalelo ukufumana ukusiqhubela isifundo sokulala nge-GP yakho. Oku kubaluleke ngakumbi ukuba uvuka rhoqo ebusuku, ukozela emini, ukunyakaza okukhulu ngexesha lokulala, kunye nokurhona. Uphononongo olunjalo lunokuthi, kwiimeko ezithile, luveze izizathu ezibalulekileyo-ezifana ne-apnea yokulala. Kukho izisombululo ezilungileyo ze-apnea yokulala ezifana nomatshini we-cpap.

 

8. Kulumkele ukutya kakhulu

Ukutya kakhulu ngaphambi nje kokulala kunokubangela umsebenzi owandisiweyo kwinkqubo yokugaya ukutya. Xa ke sithatha ingqalelo ukuba thina kunye ne-fibromyalgia sihlala sikhathazwa ziingxaki zamathumbu, kwaye ngoko ke kwandiswa kwe-asidi yesisu, kubalulekile ukuphepha ukutya okunamafutha kunye nokuvuvukala ngaphambi kokulala. Kodwa kwakhona ngokuqhelekileyo. Ukutya okulungileyo kwe-fibromyalgia kwakhona isitshixo sokulala okungcono. Ukuba uyazibuza ukuba yintoni enokutya okulungileyo kwi-rheumatologists, ngoko unokufunda ngakumbi ngayo apha.

 

9. Sika i-Alcohol kwaye utye u-anti-infusions

Utywala ngumthombo onamandla wobuthongo obuphazamisekileyo. Ukuphelelwa lithemba, nangona kunjalo, kunokukhokelela kwizisombululo eziphelelwe lithemba - into engacetyiswayo ngokwenene. Sivile ngakumbi, ngelishwa, abathatha iiglasi ezininzi zewayini okanye ibhiya ngaphambi kokuba balale, benethemba lokufumana ubuthongo obungcono. Kufuneka ukuphephe oku ngandlela zonke. Utywala budumba kakhulu kwaye buya kubangela ukwanda kweentlungu emzimbeni, kunye nokuba ngumlutha. Imizekelo yezongezelelo zendalo ezineempawu ezichasayo zibandakanya turmeric og Khipha evame.

 

imithombo:

IZiko laseJefferson lokuPhazamiseka kwezeMpilo kunye neNgxelo yeSizwe yeNtlungu.

 

I-Fibromyalgia kunye nokuzivocavoca

Ngaba uyazi ukuba uqeqesho olulungelelanisiweyo lwe-rheumatologists lunokuba nefuthe elichasayo? Sinesiteshi se-Youtube esikucebisa ukuba usibhalise - kuba siyazi ukuba ukwenza umthambo nge-rheumatism akulula. Kodwa kwangaxeshanye, kubalulekile ukuba unganikezeli. Nali ingcebiso enemithambo emi-6 ethambileyo enokufaneleka ukuzama:

Zive ukhululekile ukubhalisela kwisiteshi sethu seYouTube simahla (Cofa apha).

 

I-Fibromyalgia kunye neDyhefu yokuTya

Siyazi ukuba ukuvela kokuvuvukala kudlala indima enkulu kwi-fibromyalgia kunye nokunye ukuphazamiseka rheumatic. Ukuthintela ukutya okungathethekiyo okuninzi, njengeswekile kunye notywala, kubalulekile ke. Unokufunda ngakumbi malunga nokutya kwe-fibromyalgia kwinqaku elingezantsi.

Funda: Yonke into odinga ukuyazi malunga neNdlela yokutya i-Fibromyalgia

 

Unyango oluBanzi lweFibromyalgia

I-Fibromyalgia ibangela ukuvela kweempawu ezahlukeneyo kunye neentlungu- kwaye ke ngoko ziya kufuna unyango olubanzi. Ngokuqinisekileyo, akumangalisi ukuba abo bane-fibro basebenzise kakhulu i-painkillers-kwaye bafuna ulandelelwano oluthe kratya kunye ne-physiotherapist okanye i-chiropractor kunabo bangachaphazelekanga. Izigulana ezininzi zikwasebenzisa iindlela zokuzinyanga kunye nokuzinyanga ezicinga ukuba zisebenza kakuhle kuzo. Umzekelo, ukuxhasa ucinezelo kunye neebhola zenqaku, kodwa kukho nezinye ezininzi iinketho kunye nokukhethwa. Sikwacebisa ukuba uzibandakanye neqela lakho lenkxaso lasekuhlaleni - unokuzimanya neqela ledijithali elifana neli liboniswe ngezantsi.

 

Kunconywe ukuziNceda ngokwakho kwiRheumatic and Chronic Pain

Iiglavu zokucinezela zothambile - Ifoto iMedipaq

Cofa kumfanekiso ukuze ufunde ngakumbi malunga neiglavu zoxinzelelo.

 

Iqela leNkxaso yeFibromyalgia

Joyina iqela le-Facebook «I-Rheumatism kunye neNhlungu eziNgapheliyo - INorway: Uphando kunye neendaba» (Cofa apha) uhlaziyo lwamva nje olwenziwe kuphando kunye nokubhala kumajelo osasazo malunga noxinzelelo lomqolo kunye nonyango olungapheliyo. Apha, amalungu anokufumana uncedo kunye nenkxaso-ngalo lonke ixesha lemini- ngokutshintshana ngamava abo neengcebiso.

 

Imibuzo? Okanye uyafuna ukubhukisha idinga kwenye yeekliniki zethu esisebenzisana nazo?

Sinikezela ngovavanyo lwangoku, unyango kunye noqeqesho lokubuyisela kwimeko yokuxilongwa kweentlungu ezingapheliyo kunye neentlungu ze-rheumatic.

Zive ukhululekile ukuba uqhagamshelane nathi nge enye iiklinikhi zethu ezikhethekileyo (isishwankathelo seklinikhi sivula kwifestile entsha) okanye kwi iphepha lethu le-Facebook (Vondtklinikkene - Health and Exercise) ukuba unemibuzo. Ukuqeshwa, sineeyure ezingama-XNUMX zokubhukisha kwi-intanethi kwiiklinikhi ezohlukeneyo ukuze ufumane elona xesha lokubonisana elikufaneleyo. Ungasitsalela umnxeba kwiiyure zokuvula ikliniki. Sinamasebe ahlukeneyo e-Oslo (kubandakanywa Lambertseter) kunye noViken (Råholt og I-Eidsvoll). Abanyangi bethu abanezakhono bajonge phambili ukuva kuwe.

Yabelana uzive ukhululekile ukuxhasa abo baneRheumatism

Sikucela ngobubele ukuba wabelane ngeli nqaku kwimidiya yoluntu okanye ngebhlog yakho (nceda udibanise ngokuthe ngqo kwinqaku). Siphinde sitshintshiselane ngeewebhusayithi ezifanelekileyo (nxibelelana nathi kuFacebook ukuba ufuna ukutshintshana ngekhonkco kunye newebhusayithi). Ukuqonda, ulwazi ngokubanzi kunye nokugxila okwandileyo ngamanyathelo okuqala obomi obungcono bemihla ngemihla kwabo baneentlungu ezinganyangekiyo.

 

iziphakamiso: 

Inketho A: Yabelana ngokuthe ngqo kwi-FB - Khuphela idilesi yewebhusayithi kwaye uyincamathisele kwiphepha lakho le-facebook okanye kwiqela le-facebook elifanelekileyo olilungu lalo. Okanye ucofe iqhosha u "YABELANA" ngezantsi ukuze wabelane ngesithuba ngakumbi kwi-facebook yakho.

 

Chukumisa oku ukuba wabelane ngakumbi. Enkosi kakhulu kuye wonke umntu oncedayo ekukhuthazeni ukuqonda okungaphaya kokuqonda isifo!

 

Inketho B: Nxibelelanisa ngokuthe ngqo nenqaku kwibhlog yakho.

Inketho C: Landela kwaye ulingane Iphepha lethu le-Facebook (Cofa apha ukuba uyafuna) kunye Ijelo lethu le-YouTube (Cofa apha ukuze ufumane iividiyo ezisimahla!)

 

kwaye ukhumbule ukushiya inqanaba leenkwenkwezi ukuba ulithandile inqaku:

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