He ngenge tonu koe? He ngoikore te ngenge? Tērā pea he 'Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS)'!

Kei te tino ngenge koe, kei te ngenge hoki i te nuinga o te rā? I ētahi wā ka ngoikore rawa koe, kāore e taea te ara ake i te moenga? Ahakoa moe pai koe, okioki hoki i te rā katoa, kāore tēnei ngenge e memeha? He mea nui pea tēnei ki a koe. I tēnei rā ka kōrero tātou mō tētahi mate e kiia nei ko te `Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS), e kiia ana e ētahi ko te `Chronic Fatigue Syndrome (CFS).`

He aha tēnei 'ME/CFS'? He māmā noa iho...

He whakarāpopototanga noa iho, ko te ME/CFS he āhua e tino ngenge ana koe, e tino ngenge ana hoki, tae noa ki te wāhi e kore ai koe e mahi i ō mahi o ia rā, tae noa ki te ara ake i te moenga ki te mahi i ngā mahi iti. Ko te mea nui, kāore tēnei ngenge e ngaro ahakoa te nui o te okiokinga, te moe rānei e whiwhi ana koe. Waihoki, ka kino haere tēnei ngenge mēnā ka mahi koe i tētahi mahi tinana iti noa iho, mēnā rānei kei te ahotea hinengaro koe (hei tauira, mēnā he nui ō whakaaro mō tētahi mea). Ko te tikanga ka roa ēnei tohu mō te ono marama, neke atu rānei.

I ētahi wā ka tapaina e ngā tākuta ētahi atu ingoa mō tēnei mate, arā:

• ``Te mate pukupuku roro (ME)``
• "Te Mate Manawanui ki te Whakamahinga Pūnaha (SEID)"

Kaua e manukanuka ki te rongo koe i tēnei, he rite tonu te āhuatanga ki tēnei.

He pēhea te noa o te ingoa o tēnei mate ko te `ME/CFS`?

He mate noa ake tēnei i tō whakaaro. E miriona ngā tāngata huri noa i te ao e pāngia ana e tēnei mate. Engari ko te mea pouri, he tokomaha ngā tāngata e pāngia ana e tēnei mate, engari kāore i te tika te tātaritanga. Ko tētahi take ko te kore mōhiotanga mō tēnei mate. Ko tētahi atu ko te uaua o ētahi tāngata ki te toro atu ki ngā whare hauora.

He aha ngā tohu o te 'ME/CFS'? Tirohia mēnā kei a koe anō ēnei...

Ko te tohu matua o te ME/CFS ko te ngenge nui, te roa hoki . Arā, ko te ngenge e roa ana mō te neke atu i te ono marama, ā, kāore e whakaorangia e te okiokinga, e te moe rānei.

Hei tāpiri, ka kitea pea e koe ngā tohu pēnei i:

• Ngā raruraru moe: Te kore e taea te moe tika, te oho ake ahakoa i muri i te moe, te ngenge rānei ahakoa te roa o te moe.
• Ānini upoko: He maha ngā wā, he kino hoki te ānini upoko i ētahi wā.
• Mamae hononga: Mamae i ngā hononga o te tinana.
• Mamae uaua: Mamae uaua, mamae tinana.
• Ngā uauatanga o te whakaaro: Ngā uauatanga ki te whakaaro mārama, ngā uauatanga ki te arotahi, te ngaronga o te mahara. E kīia ana tēnei e ētahi ko te "kohu roro".

Haunga ēnei, tera pea ētahi atu tohu:

• Ngā raruraru tirohanga.
• Te mātao, te werawera pea i te pō.
• Ngā kōpū lymph pupuhi.
• Te mamae o te puku: He rite ngā tohu ki te Irritable Bowel Syndrome (IBS), pērā i te pupuhi, te kī, te mamae o te puku, te mate pāwera, te mate korere rānei.
• Te pouri, te riri, te wehi, me te manukanuka.
• Te ngoikore o ngā waewae, te ngoikore o te waha.
• Pōuriuri, māuiui, ā, i ētahi wā ka hemo te upoko.

Whakaarohia, me pēhea mēnā i pāngia koe e ngā mamae me ngā ngau kino e pā ana ki a koe ina pāngia koe e te kirika, kātahi ka ngenge mō ngā marama, mō ngā tau rānei? Koinei te āhua o te tangata whai ME/CFS.

Ko te mea nui, ka rerekē pea ēnei tohu i ia tangata, i ia tangata. Tērā pea he iti iho te mate o ētahi tāngata, tērā pea he nui ake te mate o ētahi tāngata. Waihoki, tērā pea he iti iho ēnei tohu i ētahi rā, ā, he nui ake i ētahi atu rā.

He mea nui te āhua e kiia nei ko te 'Post-Exertional Malaise (PEM).' Ko te tikanga, ki te mahi koe i tētahi mahi tinana iti noa iho (hei tauira, te hikoi poto, te mahi i ngā mahi o te whare) te whakapau kaha hinengaro rānei (hei tauira, te ako mō tētahi whakamātautau, te whakatau i tētahi whakatau nui), ka tino kino haere ō tohu (ina koa te ngenge) mō ngā hāora, tae noa ki ngā rā, i muri mai. He āhuatanga matua tēnei o te 'ME/CFS'.

He aha i puta ai tēnei `ME/CFS`? He aha te take?

Kāore anō kia tino mōhiotia e ngā tākuta te pūtake o te ME/CFS. Heoi anō, kua kitea e ngā rangahau ētahi take pea:

• Te toto toto iti .
• Te ahotea .
• I muri i te pangia e te mate (hei tauira, he mate huaketo).
• Ngā huringa o te pūnaha ārai mate : Ko ēnei ngā huringa o te pūnaha e tiaki ana i tō tātou tinana mai i ngā mate me te ahotea.
• Ngā huringa o te āhua e whakaputa ana, e whakamahi ana hoki ō tātou tinana i te pūngao .

Koinei ngā kaupapa matua o ngā whakaaro o nāianei, engari kei te whakahaerehia tonutia ētahi atu rangahau.

Ko wai kei te mōrearea nui ake ki te whakawhanake i te ME/CFS?

Ahakoa ka taea e te tangata te pāngia e tēnei mate, he nui ake te mōrearea o ētahi tāngata:

• He nui ake te tūponotanga ka kitea tēnei āhuatanga e ngā wāhine i ngā tāne.
• Ahakoa ka taea te whakawhanake i roto i ngā tamariki me ngā taiohi, he mea tino noa i roto i ngā pakeke i waenga i te 40 me te 60 tau te pakeke .
• Kua kitea pea he hononga ira kei roto. Ko te tikanga, ki te pāngia tētahi o tō whānau e te mate, tera pea ka nui ake te tūponotanga ka pāngia koe. Heoi, kāore anō kia tautuhia ngā ira e pā ana ki tēnei mate.

He aha atu ngā raruraru ka puta mai i te ME/CFS?

Nā te tino ngenge i puta mai i tēnei āhuatanga, ka tino uaua pea, ki te kore e taea, te mahi a ētahi tāngata i ngā mahi o ia rā. Kua whakaatuhia e ngā rangahau tata ki te haurua o te hunga whai ME/CFS kāore e taea te pupuri i tētahi mahi wā-katoa, wā-wāhanga rānei.

Whakaarohia, me pēhea te uaua o te ao mēnā kāore e taea e koe te ara ake i te ata ki te hanga tī, mēnā kāore e taea e koe te tiaki i āu tamariki, mēnā kāore e taea e koe te haere ki te mahi?

Waihoki, ko te pouri nā te ME/CFSKa puta pea te pouri. He mea noa te pōuri ina ngenge tonu koe, e mamae ana, ā, kāore e taea e koe te mahi i ngā mea e hiahia ana koe. Ki te pōuri koe, kōrero ki tō tākuta mō tēnā. He pai ngā maimoatanga mō tēnā.

Me pēhea te tautuhi a ngā tākuta i tēnei mate e kiia nei ko te `ME/CFS`?

Kāore he whakamātautau motuhake hei tautuhi i te ME/CFS. Ka tautuhia e te tākuta te mate mā te tirotiro i a koe, te whakarongo pai ki ō tohumate, me te tirotiro i tō hauora hinengaro.

Tērā pea ka whakahaerehia e te tākuta he whakamātautau toto me he whakamātautau mimi hei whakarite kāore he mate kē atu e puta ai ngā tohu rite.

He maha ngā mea matua ka tirohia e ngā tākuta ina whakapae rātou kei a koe te ME/CFS (paearu tātaritanga). Ko ēnei:

• Me tino ngenge koe, ā, kua ono marama pea te roa .
• Ahakoa te okiokinga, te moe rānei, kāore tēnei ngenge e memeha haere .
• Te uaua ki te moe marino, ki te moe mārie .
• Ka piki ake te ngenge i te whakapau kaha tinana, hinengaro rānei (koinei te 'Post-Exertional Malaise - PEM' i kōrerotia i mua ake nei).
• I ētahi wā, ka pāngia pea koe e te mamae ina tū, ina noho rānei ('orthostatic intolerance') me/ranei ngā raruraru ki te whakaaro me te mahara ('cognitive function').

I muri i te whakaaro ki ēnei āhuatanga katoa, ka whakatau te tākuta mēnā kei a koe te ME/CFS.

He aha ngā maimoatanga mō te ME/CFS?

Ko te whāinga matua o te rongoā i te ME/CFS he whakaiti i ō tohumate, me te āwhina i a koe kia noho noa i te āhua noa. Tērā pea kāore e taea e ētahi tāngata te hoki ki tō rātou hauora katoa i mua i te pāngia e te mate. Heoi, mā te rongoā ka taea te whakarato i te whakaoranga nui.

He maha ngā tikanga maimoatanga matua:

1. Te whakarerekē i ngā tikanga moe ('Ngā panonitanga o te tikanga moe')

2. Ngā rongoā

3. Te whakahaere mahi (e kiia ana ko te 'pacing')

Kia kōrerohia whānuitia atu ēnei e tātou.

1. Te whakarerekē i ngā tikanga moe (te taunga ki te moe pai - `Te Hauora Moe`)

I mua i te whakahaunga rongoā a tō tākuta, ka tūtohu pea rātou kia mahi koe i ētahi mahi māmā hei āwhina i a koe kia pai ake te moe, pēnei i:

• Haere ki te moe i te wā kua whakaritea, ara ake i te wā kua whakaritea. Mā te mahi i tēnei i te wā kotahi i ia rā, ka āwhina i tō karaka tinana ki te tīmata ki te mahi tika.
• Ki te moe koe i te awatea, kaua e moe mō te neke atu i te 30 meneti. Mā te moe roa i te awatea ka uaua ake te moe i te pō.
• Whakamahia tō moenga me tō rūma moe mō te moe me te moe anake. Kaua e mātaki pouaka whakaata, kaua e whakamahi i tō waea pūkoro, kaua hoki e mahi i a koe e noho ana i te moenga. He mea pai kia tangohia ngā taputapu hiko mai i te rūma moe.
• Kaua e kai i te kai nui i mua i te moe.Ā, karohia te waipiro me te kawheine (kei roto i te tī me te kawhe) i mua i te moe.

Koinei te mea e kiia nei e tātou ko te 'akuaku moe', ko ngā 'tikanga moe pai' rānei.

2. Ngā rongoā

I runga i ō tohu, ka tūtohu pea tō tākuta i ngā rongoā e whai ake nei:

• Mō te mamae: Ngā rongoā mamae pēnei i ngā 'rongoā anti-inflammatory kore-steroidal (NSAID)'.
• Mō te moe, te mamae, me te ngenge: Ko ētahi rongoā ārai pouri, pērā i ngā rongoā ārai pouri (tricyclics).
• Hei whakaora i te pouri me te mamae: Ngā rongoā pēnei i te 'Selective serotonin reuptake inhibitors (SSRI)' me te 'Serotonin-norepinephrine reuptake inhibitors (SNRI)'.
• Mena he mate pāwera: Ngā rongoā ārai huaketo.
• Whakapai ake i te mahi a te pūnaha ārai mate: Te immunoglobulin intravenous (IVIG).
• Mō te ngenge: 'Corticosteroids' (me tino tupato te whakamahi i ēnei, ā, me whai tohutohu hauora anake).

Kāore ēnei rongoā katoa e whai hua mō te katoa. Mā tō tākuta e whakatau ko tēhea rongoā te mea pai mōu. Kei te rangahauhia hoki ngā rongoā hou.

3. Whakahaere mahi (`Whakahaere mahi` - 'tere')

E ai ki tā mātou i kōrero ai i mua ake nei, ka kaha ake ngā tohu o te ME/CFS i te kaha o te tinana, o te hinengaro rānei (Post-Exertional Malaise - PEM). Hei rongoā mō tēnei, ka whakaakona e ngā tākuta tētahi tikanga e kiia nei ko te "pacing". Ko te tikanga o te "Pacing" ko te whakataurite i tō taumata okiokinga me tō taumata mahi.

I a koe e whakaharatau ana i te "tere tere," ka ako koe i ō "herenga". Whakaarohia ēnei herenga he taiapa. Me ngana koe ki te noho ki roto i ngā rohe haumaru o ngā mea ka taea e tō tinana te whakahaere. Ki te takahi koe i ēnei rohe, arā, ki te pana koe i a koe ki tua atu i ō rohe, kāore e taea e tō tinana te whakahaere. Ka taea e tēnei te whakararu i ō tohumate.

Ka taea e tō tākuta te āwhina i a koe ki te kimi i ō rohe tinana me ō rohe hinengaro. He mea āwhina te pupuri i tētahi rātaka, i tētahi puka rānei, o ngā mahi e mahia ana e koe me ō kare ā-roto i muri i aua mahi. Kia mōhio koe ki ō rohe, ka taea e koe te whakarite i ō mahi kia noho tonu ki roto i aua rohe.

Hei tauira, ki te kite koe kua ngenge koe i muri i te hikoi mō te 15 meneti, me ngana koe ki te hikoi mō te 10 meneti noa iho i te rā e whai ake nei, me te okioki. Ko te mea nui ki te "haere tere" ko te whakarongo mārire ki tō tinana, me te mōhio ki ō rohe.

Ka taea e ngā mahi whakakori tinana tino uaua, pērā i te whakakori tinana ā-aerobic, te whakararu i ngā tohumate o te ME/CFS. Nō reira, kōrero ki tō tākuta mō ngā mahi whakakori tinana e haumaru ana, e tika ana hoki māu.

Ka taea te ārai i te ME/CFS?

Engari, kāore anō kia kitea he huarahi hei ārai i te ME/CFS i tēnei wā.

He aha ngā mea e tika ana kia tumanakohia e te tangata whai ME/CFS?

Kāore he rongoā mō te ME/CFS. Heoi, ka taea te whakahaere i ngā tohu mā te whakarerekē i te moe, te whakahaere i ngā mahi (te tere o te oma), me te rongoā. Ko te whāinga o te maimoatanga he āwhina i te whakaiti i ngā tohu i te mea ka taea, me te whakapai ake i te kounga o te oranga.

Kua kitea te whai huatanga o te Whakaora Whanoke Hinengaro (CBT) mō te tini o te hunga whai ME/CFS. Ka āwhina i a rātou ki te whakahaere pai ake i ō rātou tohu me ngā whakaaro me ngā whanonga e arahi ana ki aua tohu.

Me tino tupato koe kei mahi koe i tua atu i tō taumata kaha. Ina ngenge koe i te tinana me te hinengaro, ka tino āwhina te "whakatere tere" - arā, te tango i ngā wā okioki i waenganui, te whakawhiti i ngā mahi tinana me ngā mahi hinengaro.

Tērā pea ka tūtohu tō tākuta kia uru atu koe ki tētahi rōpū tautoko me ētahi atu tāngata he ME/CFS tō rātou. Ka taea e ēnei rōpū te whakarato i te maha o ngā whakatenatena, ngā mōhiohio, me ngā whai wāhitanga ki a koe ki te whakapuaki i ngā wheako me ngā wheako ki tō āhua.

He aha te tirohanga mō te ME/CFS?

Mā te maimoatanga, ka pai ake te nuinga o ngā tohumate o te ME/CFS ki tētahi taumata. Heoi, kāore pea ētahi tāngata e hoki katoa ki tō rātou hauora i mua i te puta mai o te tohumate. He rerekē te pānga o tēnei mate ki ia tangata. He pai ake te kōrero ki tō tākuta mō tō āhua me te tirohanga whānui.

Āhea koe me toro atu ki te tākuta?

Mena kei a koe ngā tohu o te ME/CFS (ina koa te ngenge e roa ana mō te neke atu i te ono marama), me toro atu ki te tākuta. Ka arotakehia e tō tākuta ō tohu, ā, ka whakawhanakehia he mahere maimoatanga hei āwhina i a koe ki te kimi i te whakamarie.

I ētahi wā, ina ngenge rawa koe, kāore e taea te ara ake i te moenga, he mea nui te toro atu ki te tākuta. I roto i ēnei āhuatanga, kaua e mangere ki te whakamārama ki tō tākuta mā te waea me pēhea te pānga o ō tohu ki a koe. Tērā pea ka taea e tō tākuta te tuku atu i tētahi 'wā hui mariko' kia taea ai e koe te hono atu mai i te whakamarie o tō ake kāinga.

Mā te mōhio wawe ki tēnei āhuatanga me te tīmata i te maimoatanga, ka tere te whakaora i a koe.

He aha ngā pātai me pātai atu e au ki taku tākuta?

Ina haere koe ki te tākuta, ka taea e koe te pātai i ēnei pātai:

• He aha te momo maimoatanga e taunaki ana koe māku?
• He pānga taha kei te rongoā?
• Me pēhea taku kimi i aku herenga mahi?
• Ki te pai tōku āhua, ka taea e au te mahi ki tua atu i ōku rohe?
• Me pēhea taku whakapai ake i aku tikanga moe ('akuaku moe')?

Pātaihia ēnei pātai, kia pai ake ai tō māramatanga ki tō āhuatanga.

Karere Whakamutunga mō te Tango ki te Kāinga

He mate tino morearea, he uaua hoki te Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS). Engari, ehara i te mea ko koe anake.Ki te mārama koe ki tēnei āhuatanga, ā, ki te whakahaere tika i tōna āhua, ka taea e koe te whakahaere i ngā tohumate me te ora i tētahi oranga pai ake.

• Ki te mau tonu tō ngenge, ā, kāore e memeha i te okiokinga , kaua e warewaretia. Rapua he tohutohu hauora.
• Akohia te tikanga e kīia nei ko te "pacing" me te whakamahi marie i ō taumata pūngao.
• Ngāna kia pai te moe i te pō .
• Ki te hiahia āwhina koe, kaua e whakamā ki te tono āwhina mai i te whānau, i ngā hoa, me ngā tākuta .
• Ka taea e ngā rōpū tautoko te whakarato i te kaha hinengaro nui ki a koe.

Ko tāku tumanako ka whai hua ēnei kōrero ki a koe. Kia ora tonu!

` Te mate pukupuku roro, te mate ngenge mau tonu, ME/CFS, te ngenge, te ngenge mau tonu, te mate muri i te whakakori tinana, te kore moe, ngā mamae tinana, te hauora Sinhala