He mea noa ki a tātou katoa te ngenge me te ngenge i ētahi wā. He mea noa te ngenge i te ahiahi i muri i te mahi, i te tākaro uaua rānei i te rā roa. Engari he rerekē rawa te ngenge nui e kōrerohia nei e tātou i tēnei rā, arā, te kupu hauora 'Fatigue'. Koinei te momo ngenge e meinga ai koe kia rite ki te kore e taea e koe te ara ake i te moenga i te ata, kāore koe e hiahia ki te haere ki te mahi, ā, e rite ana koe ki te ngenge rawa i te rā roa.
He aha te ngenge? He rerekē tēnei i te ngenge noa?
Ki te kī māmā noa, ko te ngenge noa he mea ka memeha haere i te moe pai me te okioki. Engari i roto i te āhua e kiia nei ko te 'Ngenge', ka hiamoe tonu koe, ka kore ora. Waihoki, ahakoa te nui o te moe, te okiokinga rānei e whiwhi ana koe, kāore taua ngenge e memeha. Koinei te rerekētanga matua.
Tērā pea ka haere tahi mai tēnei ngenge nui me ētahi atu tohu. Whakaarohia mēnā e mōhio ana koe ki ēnei.
| Tohu | Whakaahuatanga |
|---|---|
| Ngā mea e pāngia ana e te hinengaro | Te ngaronga o te hiahia ki te mahi i tetahi mea, te kore e hiahia ki te mahi i ngā mea i pai ai koe ki te mahi i mua, te kore okiokinga, te riri, me te uaua ki te arotahi. |
| Ngā mea e rite ana ki tō tinana | Mamae me te ngoikore o ngā uaua, ngenge ngā kanohi, ngenge ngā waewae, maro ngā pakihiwi, me te ahua kore ora puta noa i te tinana. |
| Te kaha me te hihiri | He iti rawa te kaha me te hihiri ki te mahi i tetahi mea. |
He aha tātou i tino ngenge ai?
He maha ngā take mō tēnei. I ētahi wā he wā poto noa iho. Arā, ka taea te whakatika mā te whakarerekē i ētahi o ō tātou momo noho. Engari i ētahi wā, he mate pūmau pea e roa ana mō te neke atu i te 6 marama. Mēnā koinei te āhua, me rapu tātou i tētahi mate hauora e takoto ana i raro i te maru.
Me titiro tātou ki ētahi momo take matua.
1. Ō tātou whanonga noho
Ka pā tika pea ētahi o ngā whanonga o ia rā ki tēnei ngenge nui.
- Kai kino: Ehara i te mea onge te ngenge ina kore te tinana e whiwhi i te kai tika e hiahiatia ana.
- Te waipiro me te whakamahi tarukino: Ka whakararuraru ēnei i te mahi noa a te tinana, ā, ka puta te ngenge.
- Te ahotea me te ngenge nui: Ina mahi koe i raro i te pēhanga tonu, ka ngenge tō hinengaro me tō tinana.
- Te kore whakakori tinana: Ki te kore te tinana e kaha ki te mahi, ka heke te nui o te pūngao, ka piki ake te ngenge.
2. Ngā Mate Moe
He mea nui te moe pai mō te oranga hauora. Mēnā he mate e pā ana ki te moe, he tino take tēnei o te 'Ngenge'.
- Te kore moe: Ki te kore koe e moe pai i te pō, he mea noa te ngenge i te aonga ake.
- Te Apnea Moe: Ko tēnei āhuatanga, ka mutu te manawa i te wā e moe ana, ka tangohia te hāora e hiahiatia ana e te roro me te tinana. Nō reira, ka ngenge koe ahakoa te nui o te moe.
- Ētahi atu mate moe: Ngā āhuatanga pēnei i te 'Narcolepsy' (te moe ohorere).
3. Ētahi rongoā me ngā maimoatanga
Ka puta pea tēnei ngenge hei pānga taha o ētahi rongoā e tangohia ana e koe mō tētahi mate hauora.
- Ko ētahi rongoā e hoatu ana mō ngā mate hinengaro: Benzodiazepines, Antipsychotics.
- Ko ētahi o ngā rongoā mō te toto toto tiketike ko: `(Beta-blockers)`.
- Ngā rongoā mate pāwera (Antihistamine)
- Ngā maimoatanga matepukupuku: Tērā pea ka tino ngenge koe i muri i ngā maimoatanga pēnei i te chemotherapy.
Ko te mea nui, ahakoa kei te whakaaro koe kei te ngenge koe nā te rongoā e tangohia ana e koe, kaua rawa e mutu te tango i taua rongoā me te kore e pātai ki tō tākuta.
4. Ngā Āhuatanga Hauora Taketake
I te nuinga o te wā, ko te ngenge tonu ka puta mai i tētahi mate hauora. Koinei te mea e tino āwangawanga ai tātou.
| Kāwai o te Mate | Ngā tauira |
|---|---|
| Ngā mate urutā | Ngā mate urutā pērā i te rewharewha, te COVID-19, te dengue, te niumōnia, me te HIV. |
| Ngā mate o te ngākau me te pūkahukahu | Mate ngakau, ngoikore o te ngakau, COPD. |
| Ngā āhuatanga hauora hinengaro | Te Pouri, te Manukanuka, te Mate Āwangawanga Whai Muri i te Whara (PTSD). |
| Ngā mate pūnaha ārai mate (Autoimmune) | Mate Huka Momo 1, Lupus, Rūmatoid Arthritis. |
| Ngā taurite kore o ngā homoni | He tino noa te mate hypothyroidism hei take o te ngenge. |
| Ētahi atu mate pūmau | Matepukupuku, Mate Ngenge Mau tonu, Fibromyalgia, Mate tākihi, Mate huka Momo 2. |
| Ngā ngoikoretanga o te kai | Te toto toto iti i puta mai i te korenga o te rino, te korenga o te huaora D, te huaora B12 rānei, te maroke o te wai. |
Me pēhea te āwhina a te tākuta i a koe?
Ki te mea kei te pēhia tonutia koe e tēnei ngenge, ko te mea pai ko te toro atu ki te tākuta. Ka pātai atu te tākuta ki a koe mō tō āhua noho, ngā rongoā e tangohia ana e koe, me te āhua o ō kare ā-roto mai i te tīmatanga o ngā tohu. Kātahi ka tirotirohia e rātou tō tinana.
He maha ngā wā ka hiahiatia he whakamātautau toto hei kimi i te take.Tērā pea ka tono atu rātou kia mahi koe i ngā mea pēnei i te. Hei tauira, he tatau toto katoa, he taumata homoni tairoi, he taumata huaora, me ngā whakamātautau hei tirotiro mō te mate huka. Ka taea e ēnei whakamātautau te āwhina i a koe ki te kimi i te tino take.
Kia kitea te pūtake, ka āwhina te tākuta i a koe ki te rongoā.
He aha ngā mea ka taea e koe te mahi ki te kāinga hei whakaiti i tēnei ngenge?
Ki te kore koe e pāngia e te mate kino, mā te hanga i ngā huringa iti ki tō momo noho ka taea te whakaiti i tēnei ngenge.
- Moe pai i te pō: Ngāna kia moe mō te 7-9 hāora i te iti rawa i ia rā . Kaua e inu kawhe, tī, me te whakamahi i tō waea i mua i te moe. Whakamātauria te haere ki te moe me te ara ake i te wā kotahi.
- Me matara atu i te waipiro me ngā raau taero: Ka pau tō kaha i ēnei.
- Kai i tētahi kai taurite: Kai i tētahi kai pai e whai hua ana, huawhenua, me ngā pūmua kikokore. Inuhia he nui te wai i te roanga o te rā.
- Whakahaerehia te ahotea: Whakangāwarihia tō hinengaro mā te whakamahi i ngā mahi pēnei i te yoga, te whakaaroaro, me ngā mahi manawa.
- Whakakorikori tinana i ngā wā katoa: Kaua e noho noa nā te mea kua ngenge koe, tīmatahia te mahi i tētahi mea pēnei i te hikoi, te oma rānei. Tērā pea he uaua i te tīmatanga, engari i muri i tētahi wā ka rongo koe i ngā painga. Engari kaua e nui rawa. Kōrero ki tō tākuta mō te momo whakakorikori tinana e tika ana māu.
- Kia mau ki te taumaha hauora: Ka taea e te piki me te heke o te taumaha te whakararu i te ngenge. Pātai atu ki tō tākuta mō te taumaha hauora mō tō roa.
Āhea rawa ahau me toro atu ki te tākuta mō tēnei mea?
Kāore he mea e wehi ai koe ina ngenge koe i ētahi wā. Engari tera ētahi āhuatanga me rapu tohutohu hauora koe.
| Āhea te rapu tohutohu hauora | |
|---|---|
| Ki te pā mai ēnei tohu ki a koe, me toro atu ki te tākuta. | |
| |
| Ki te ngenge koe i ēnei tohu, haere tonu ki te hōhipera (ETU). | |
|
Karere Tangohia ki te Kāinga
- He āhuatanga kino rawa atu te ngenge i te ngenge noa, he mea pumau, ā, e pā ana ki tō oranga.
- Ko ngā take mō tēnei ka rerekē mai i ngā tikanga noho ki ngā mate hauora kino.
- Ki te mea he ngenge kore whakamārama tōu, ā, ka roa ake i te torutoru ngā rā, kaua e warewaretia. Me toro atu ki te tākuta kia kitea ai te take.
- Ka taea e ngā huringa pai o te momo noho te whakaora, engari he mea tino nui kia rapu maimoatanga hauora mēnā e tika ana.
- Kia tūpato tonu ki ngā tohu whakatūpato pēnei i te mamae o te uma me te uaua ki te manawa. Mēnā ka pāngia koe e tētahi o ēnei, haere tonu ki te Tari Urupare (ETU) o te hōhipera.
👩🏽⚕️ Ngā pātai tāpiri (FAQs)
💬 He aha te ngenge tonu me te ngenge?
Ko te ngenge he kare ā-tinana e puta ana i muri i te mahi/moe i te rā katoa, ā, ka memeha haere i muri i te moe poto. Engari ko tēnei 'Ngenge' he āhuatanga morearea ka waiho hei tohu whakatūpato mō tētahi mate tino kino/roa, e pēhia ana tō tinana katoa e te taumaha (Profound Exhaustion) ahakoa he pai tō moe mō ngā hāora 10 i te rā, kāore he mahi, ā, kua ngenge koe i te ora!
💬 He aha ngā tino take e ngenge ai, e kore ai e ora ahakoa te moe pēnei?
He maha ngā take matua mō tēnei: 1) 'Te mate ngākau me te ngoikore o te ngākau' - ina kore e taea e te ngākau te pupuhi toto, ka ngaro te kaha o te tinana. 2) 'Anemia' - ina kore te rino me ngā toto whero o te tinana hei kawe i te hāora, ka puta te ngenge. 3) Hypothyroidism. 4) Te mate huka, ā, ko te mea tino morearea ko te mea kei te tipu te 'matepukupuku/leukemia' i roto i te tinana, ka puta tēnei momo ngenge e kore e taea te whakamanawanui!
💬 He aha ngā 'tohu whero' e haere tahi ana me te ngenge? Āhea koe me toro atu ki te tākuta?
Ahakoa he mea whakarihariha pea, mēnā 1) ka pāngia koe e te mamae o te uma, e te poto rānei o te manawa i te wā e whakapau kaha ana koe, 2) ka pāngia koe e te hekenga ohorere o te taumaha, kāore he take e kitea (te hekenga taumaha kāore i te mārama - te mate pukupuku), 3) ka pāngia koe e te toto/maru i ngā wāhi rerekē me te kirika, 4) ka whakaaro koe kei te hiahia koe ki te whakamomori (te pouri nui), kaua e noho tonu ki te wāhi kotahi, kaua hoki e haere ki te hōhipera (Whakamātautau Toto/ECG)!
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