Kei te ahua koe kāore he kaha i roto i tō tinana mai i te oho ake i te ata? Kei te tino ngenge koe, ā, kāore e taea e koe te ara ake i te moenga mō ngā rā, ahakoa kua mahi iti nei? Ehara pea tēnei i te ngenge noa iho. I tēnei rā kei te kōrero tātou mō ngā huarahi hei whakahaere i te noho me te mate e kiia nei ko te Chronic Fatigue Syndrome (CFS), e mōhiotia ana ko te Myalgic Encephalomyelitis (ME). He mate uaua tēnei, ā, he nui tōna pānga ki tō oranga. Engari kaua e manukanuka, he huarahi kei reira hei whakahaere i tēnei mate me te noho pai.
Te mārama ki te āhua o te mate: ngā wā pai me ngā wā kino
Ina noho koe me tēnei mate, ka tino mārama koe ki tētahi mea. Arā, kāore ngā mea katoa i te rite tonu. He wā anō ka tino kino ngā tohu, ā, ka pāngia te tinana e tētahi wā tino uaua. Ka kiia tēnei he "relapse", arā, he wā ka kino haere te mate. Kātahi, i muri i tētahi wā, ka puta pea tētahi wā ka memeha haere ngā tohu, ā, ka pai ake te āhua o te tinana. Ka kiia tēnei he "remission period".
Mā te mārama ko tēnei tauira, e taupatupatu ana i waenga i ngā wā uaua me ngā wā pai ake, koinei te āhua o te mate, ka tino āwhina i a koe ki te whakahaere i tō pūngao.
Whakaarohia te kaha o tō tinana he rite ki te pākahiko waea. Ka tere te pau o te pākahiko o te tangata e pangia ana e tēnei mate, ā, ka roa hoki te wā e whakakīia ai. Nō reira, me tino tupato tātou ki te whakamahinga o te pākahiko.
Te mahi o ia rā me te whakahaere pūngao
I te wā e hoki anō koe ki te mahi i ngā mahi māmā pēnei i te horoi i a koe i te ata, te whakawhiti rānei i ō kākahu. Nō reira, whakaritea he wā tāpiri mō ngā mahi e uaua ana ki a koe. Kaua e mataku. Me mahi noa.
Heoi, i roto i te wā 'whakamarie', ka whakaaro pea koe, "Āe, kua pai ake taku āhua i tēnei rā, me mahi au i ētahi mahi." Kaua e pena! Ki te nui rawa tō whakakori tinana i te wā ohorere, ka tino ngenge koe i roto i ngā rā e rua, e toru rānei e whai ake nei. Ki te pēnei tonu koe, ka nui ake te tūponotanga ka pāngia koe e te 'hokinga' kino.
Nō reira, ahakoa ngā wā hauora pai, he mea nui kia mau tonu te taurite i waenga i te okiokinga me te mahi . Kia mōhio tonu ki ō taumata pūngao.
Whakangungu: He mea e pā ana ki te tūpato
Ahakoa he mea nui te whakakori tinana mō te noho hauora, he uaua pea te whakakori tinana, ā, me tūpato mō te tangata e pāngia ana e te mate ngenge mau tonu. Ahakoa he ngāwari te whakakori tinana, ka taea e ia te whakararu i a ia anō. He ingoa motuhake tēnei mō tēnei mate e kiia nei ko te 'Post-Exertional Malaise' (PEM). He māmā noa iho, ko te ngenge nui me te kino haere o ngā tohu e puta ana i muri i te whakakori tinana ngāwari.
Nā, me aha koe?
Ko te mea pai ko te kōrero ki tō tākuta, ki tō kaiwhakaora tinana rānei, kia mōhio ai koe ki ngā āhuatanga ka taea e tō tinana te whakahaere i roto i ngā mahi tinana me ngā mahi hinengaro. Ka kiia tēnei ko tō "pūnaha pūngao". Me noho tonu koe i roto i tēnei awhe, me te ako ki te whakataurite i te okiokinga me te mahi. Mā tēnei ka āwhina i a koe ki te karo i te āhua "PEM" i kōrerotia e mātou.
- Me whakawhanake tō mahere whakakori tinana e te kaiwhakaora tinana.
- Kaua rawa e mahi nui rawa.
- Ko te tere te mea tino nui.
Ka taea e te kai te hanga i tētahi rerekētanga nui
Mā te whai whakaaro ki ngā kai e kainga ana e koe ka āwhina nui ki te whakahaere i ō tohumate. Āta karohia ngā kai e pāwera ana koe ki a rātou, ngā kai e pāwera ana koe ki a rātou, me ngā kai kei roto ngā matū.
He tokomaha te hunga e kī ana he pai te kai e rite ana ki te Kai Mediterranean mō tēnei mate. Arā, he kai iti te ngako kukū me te warowaihā kua whakatikatikaina, ā, he nui hoki te ngako polyunsaturated me te monounsaturated.
| Ngā Kai e Manakohia ana | Ngā Kai hei Ārai/Whakawhāiti |
|---|---|
| Huawhenua me ngā hua hou | Huka me ngā kai reka |
| Ngā ika (pērā i te hāmana, te makarera, te sardine) | Ngā mea reka horihori |
| Ngā hinu pai pērā i te hinu oriwa | Waipiro |
| Ngā nati me ngā purapura (Āmana, Wōnati) | Ngā inu whai kawheine (tī, kawhe) |
| Ngā witi katoa (raihi parauri, ōti) | Ngā kai i hangaia mai i te paraoa parakore (taro, pihikete) |
Ko tētahi atu mea, mā te kai i ētahi kai iti i te rā , kaua i te kai nui kotahi i te wā kotahi, ka āwhina i te pupuri i tō taumata pūngao kia ōrite. Hei tauira, he pai ake te kai i ngā kai matua e toru me ngā kai iti e toru i waenganui. Ka āwhina hoki tēnei ki te whakahaere i te whakapairuaki.
Te Ngaronga o te Mahara me te "Kohu Roro"
Ko tētahi atu tohu nui o tēnei mate ko te ngaronga o te mahara me te ahua o te "kohu roro". Ka wareware koe ki ngā mea, ā, ka uaua ki te arotahi. He torutoru ngā huarahi māmā hei āwhina i tēnei:
- Whakamahia he rātaka, he "Mahere-rā" rānei: Tuhia ō mahi, ō wā whakarite, me ngā mea hei mahi ki roto.
- Tautuhia ngā whakamaumahara ki tō waea: Tautuhia he whakamaumahara hei whakamahara i a koe ina hiahia koe ki te haere ki tētahi wāhi, ki te mahi rānei i tētahi mea.
- Waihangahia he rārangi: Waihangahia he rārangi o ngā mea me mauria e koe ina haere koe ki te hokohoko, pērā i te rārangi o ngā mahi me mahi e koe mō te rā.
- Whakamahia ngā tuhipoka piri: Tuhia ngā mea me maumahara e koe ki ngā pepa iti, ka whakapiri atu ki ngā wāhi e kitea ngāwari ana.
- Whakakorikori i tō roro: Mā ngā panga, ngā kēmu kupu, me ngā kēmu kāri ka taea te pupuri i tō hinengaro kia ora tonu. Ka taea hoki e ēnei te whakapai ake i tō mahara.
Te mahi, ngā whanaungatanga me te hauora hinengaro
Hopa
He uaua pea te mahi me tēnei mate. Mena kei te raru koe i te mahi, me kōrero koe ki tō kaituku mahi mō tēnei. Tērā pea me whai wā mahi ngāwari koe, he wā okiokinga i te wā mahi, he tohutohu tuhituhi rānei nā te mea he raruraru mahara tōu. Ka rerekē ēnei i runga i ō tohu me te āhua o tō mahi. Mena he kino te mate, ā, kāore e taea e koe te mahi, kōrero ki tō tākuta mō ngā mahi ka taea e koe te mahi.
Ngā whanaungatanga
Koinei pea te wāhanga tino uaua. Tērā pea he tino uaua ki tō whānau, ki ō hoa, me tō hoa rangatira te mārama ki tēnei āhuatanga. Tērā pea ka kī mai rātou, "Kua hoha koe," "Kua ngenge koe i te noho tahi." Nā te mea ki te tangata o waho, kāore e kitea tēnei ngenge.
Nō reira, he mea tino nui te whakamārama i tēnei mate ki ō whanaunga, me te whakaako anō hoki i a rātou.
Ka pā pea tēnei āhuatanga ki tō oranga pāpori, ki te tākaro me āu tamariki, me ngā whanaungatanga whaiaro. He mea tino nui kia kōrerohia ēnei mea i runga i te ngākau tuwhera, kia mārama hoki te katoa.
Te hauora hinengaro me te rapu āwhina
Kia maumahara kāore koe i te mokemoke. He tino whakamarie te kōrero ki ētahi atu e pāngia ana e te taua āhuatanga. Pātai atu ki tō tākuta mō ngā rōpū tautoko i tō rohe.
He nui ake te tūponotanga ka pā mai te pouri me tēnei mate. He rite ētahi o ngā tohu o te pouri ki ērā o tēnei mate, nō reira he uaua ki te wehewehe i waenga i ngā mea e rua. Ko te kore tumanako, te pouri tonu, te koretake, me te whakaaro ki te whakamutu i tō oranga he tohu katoa ēnei o te pouri.
Ki te whakaaro koe kei te pouri koe, tēnā kōrero ki tō tākuta. Ka taea e te rongoā me te kōrero whakaora te āwhina i ngā tohumate tinana me te hinengaro. Ki te whakaaro koe ki te whakamomori, haere tonu ki te Wāhanga Ohotata o te hōhipera (ETU), waea atu rānei ki te National Institute of Mental Health o Sri Lanka i te tau 1926.
Karere Tangohia ki te Kāinga
- Whakarongo ki tō taumata pūngao: Kaua e akiaki rawa i a koe anō i ō rā hauora. Taurite te okiokinga me te mahi. Ka kiia tēnei ko te "haere tere".
- Whāia ngā tohutohu hauora: Kōrero ki tō tākuta, ki tō kaiwhakaora tinana rānei, inā koa mō te whakakori tinana, ā, whakaritea he mahere e tika ana māu.
- He mea nui te kai: Whakaitihia te huka, ngā mea reka horihori, me te waipiro, ā, kai atu i ngā huawhenua hou, ngā hua rākau, me ngā hinu hauora. Kai i ngā kai iti i te rā.
- Kia tiakina tō hauora hinengaro: Kia tūpato ki ngā tohu o te pouri. Ki te tika, kaua e mangere ki te rapu awhina hauora.
- Kāore koe i te mokemoke: Kōrero ki tō whānau me ō hoa mō tēnei. Hono atu ki tētahi rōpū tautoko mēnā e tika ana. He mea tino nui te māramatanga me te tautoko i tēnei haerenga.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero