Dokotala wanu akakuuzani kuti muli ndi matenda a bipolar, moyo wanu ukhoza kukhala wovuta pang'ono. Popeza ndi matenda a moyo wonse, chithandizo chabwino kwambiri nthawi zambiri chimakhala kuphatikiza mankhwala ndi mankhwala olankhula. Koma kodi mumadziwa kuti kuwonjezera pa mankhwala akuluakulu awa, palinso njira zina zambiri zothandizira kuthana ndi zizindikiro zanu ndikupeza mtendere wamumtima? Ndipotu, zinthu monga kudya bwino, kuchita masewera olimbitsa thupi nthawi zonse, komanso kugona bwino zingathandize kupewa kuti matenda anu asabwererenso.
Kodi tingasinthe pang'ono moyo wathu ndikukhala ndi thanzi labwino?
Tangoganizirani momwe vutoli lingakhudzire zinthu zazing'ono zomwe timachita tsiku ndi tsiku.
Zakudya Zopatsa Thanzi
Tonsefe tikudziwa kufunika kwa omega-3 fatty acids pa ntchito ya ubongo wathu. Komanso, ofufuza apeza kuti anthu omwe ali ndi vuto la kuvutika maganizo ali ndi mavitamini ochepa a vitamini D ndi B. Choncho, kudya zakudya zoyenera kungakuthandizeni kumva kuti mukuwongolera moyo wanu komanso kukuthandizani kukhala olimba m'maganizo.
Choncho, idyani mitundu yosiyanasiyana ya zakudya momwe mungathere. Phatikizani tirigu wonse, zipatso ndi ndiwo zamasamba zatsopano, nyama yopanda mafuta ambiri, ndi nsomba zamafuta monga nsomba ya salmon, tuna, ndi mackerel muzakudya zanu. Funsani dokotala wanu ngati mukufuna kumwa mankhwala owonjezera .
Gonani bwino kwambiri.
Kugona tulo tabwino usiku kungakhale kovuta ndi matenda a bipolar. Mutha kugona kwa maola ambiri panthawi yamavuto amisala, koma simungamve ngati mukufuna kutuluka pabedi mukakhala ndi nkhawa. Kumbukirani, kusagona tulo ndi chifukwa chachikulu chomwe chimayambitsa kusintha kwa maganizo . Kugona tulo tabwino usiku ndikofunikira pa thanzi lanu la maganizo komanso thanzi lanu lakuthupi.
Nthawi zina, njira zolangizira zamaganizo monga Cognitive Behavioral Therapy zingathandize pothana ndi vuto la kusowa tulo.
Mungayesere zinthu izi kuti mugone bwino usiku :
- Gonani ndi kudzuka nthawi yomweyo tsiku lililonse. Yesetsani kugona maola pafupifupi 8 patsiku.
- Pangani chipinda chanu kukhala malo abwino komanso amdima ogona.
- Pewani kugwiritsa ntchito foni yanu kapena kuonera TV musanagone. M'malo mwake, sambani thupi lanu, werengani buku, kapena chitani zinazake zopumulitsa.
- Pewani kudya kuti mukhute m'mimba nthawi yogona isanafike.
Kuchita masewera olimbitsa thupi
Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungathandize kuchepetsa zizindikiro za kuvutika maganizo, kukonza moyo wanu, komanso kukuthandizani kuchita bwino ntchito za tsiku ndi tsiku.
Koma kumbukirani izi. Kuchita masewera olimbitsa thupi molimbika kwambiri kapena mwamphamvu kwambiri nthawi zina kungayambitse misala. Chifukwa chake, ndi bwino kulankhula ndi dokotala wanu za izi ndikusankha mlingo woyenera wa masewera olimbitsa thupi.
Njira zochiritsira zomwe zimagwirizanitsa ubongo ndi thupi
Izi zitha kutchedwanso mankhwala othandizira omwe angawonjezedwe kuwonjezera pa mankhwala anu akuluakulu.
Kusinkhasinkha
Izi zingathandize kukhazika mtima pansi, kuika chidwi chanu pa zinthu, kuchepetsa kuthamanga kwa magazi, komanso kuthana ndi nkhawa. Kafukufuku akusonyeza kuti kusinkhasinkha, kuphatikiza ndi Cognitive-Based Mindfulness Therapy (CBMT), kungathandize kwambiri kuchepetsa zizindikiro za kuvutika maganizo ndi nkhawa.
Kujambula ndi Acupuncture
Izi zingathandize kuchepetsa kupsinjika maganizo ndikuwongolera kuyenda kwa magazi m'thupi. Komabe, ngati mwasankha kulandira chithandizochi, chiyenera kuchitidwa ndi katswiri wodziwa bwino ntchito komanso wodziwa bwino ntchito . Komanso, onetsetsani kuti singanozo ndi zopanda tizilombo toyambitsa matenda. Popeza kafukufuku wokhudza njira imeneyi akupitirirabe, sizingatheke kunena momwe imathandizira matenda a bipolar.
Mavitamini owonjezera ndi zakudya zowonjezera
Njira yabwino yopezera mavitamini ndi mchere ndi kudzera mu chakudya. Koma nthawi zina mungafunike kumwa zowonjezera. Musanamwe zowonjezera zilizonse, onetsetsani kuti mwafunsa dokotala wanu ngati zili zoyenera kwa inu. Nazi zina zomwe zapezeka kuti zingakuthandizeni pang'ono pa kafukufuku.
| Zakudya zowonjezera | Kodi phindu lake lingakhale chiyani? |
|---|---|
| Mafuta a Omega-3 Acids | Mitundu iwiri ya omega-3 makamaka, EPA ndi DHA, ingathandize kuchepetsa zizindikiro za kuvutika maganizo. |
| Vitamini D | Kafukufuku wasonyeza kuti anthu omwe ali ndi vuto la bipolar disorder akhoza kukhala ndi vitamini D yochepa. Kumwa mankhwala owonjezera a vitamini D3 kungathandize kuchepetsa zizindikiro za kusokonezeka maganizo komanso kuvutika maganizo. Magwero abwino kwambiri ndi kuwala kwa dzuwa ndi nsomba zonenepa. |
| N-Acetyl Cysteine (NAC) | Zimathandiza kupanga ma antioxidants omwe amateteza maselo a thupi kuti asawonongeke. Kafukufuku wina wasonyeza kuti kumwa NAC kumachepetsa zizindikiro za kuvutika maganizo ndipo kumawonjezera moyo wabwino. |
| Choline, Chromium, Magnesium | Pali umboni wina wosonyeza kuti izi ndi zabwino pa thanzi la ubongo ndipo zingathandize kuchepetsa zizindikiro za kusokonezeka maganizo, koma kafukufuku wowonjezereka akufunika pa izi. |
Samalani kwambiri ndi zinthu izi!
Sizinthu zonse zolembedwa kuti "zachilengedwe" kapena "zamasamba" zomwe zili zotetezeka. Zinthu zina zingakhale zoopsa, makamaka kwa munthu amene ali ndi vuto la bipolar.
- Wort wa St. John: Uwu ndi mankhwala azitsamba omwe amagwiritsidwa ntchito pochiza kuvutika maganizo. Komabe, siwovomerezeka kwa anthu omwe ali ndi vuto la bipolar . Izi zili choncho chifukwa ungayambitse kusokonezeka maganizo. Ungagwirizanenso ndi mankhwala ena omwe mungakhale mukumwa.
- Folate/Folic Acid: Ngati mumwa mankhwala oletsa kupweteka kwa matenda a bipolar, mankhwalawa amatha kuchepetsa kuchuluka kwa folate m'thupi lanu. Komabe, ngati mumwa mankhwala owonjezera a folate/folic acid, zingasokoneze kugwira ntchito kwa mankhwalawa.
Kumbukirani, musanamwe mankhwala ena, mavitamini, zakudya zowonjezera, kapena kuyamba chithandizo chilichonse, muyenera kukambirana ndi dokotala wanu. Iye ndiye amene amadziwa bwino ngati zikugwirizana ndi vuto lanu komanso mankhwala ena omwe mukumwa.
Uthenga Wopita Nawo Kunyumba
- Kuchiza matenda a bipolar kuli ngati masewera a timu. Inu ndi dokotala wanu muyenera kugwirira ntchito limodzi.
- Kuwonjezera pa mankhwala ndi uphungu woperekedwa ndi dokotala wanu, kudya bwino, kugona bwino, komanso kuchita masewera olimbitsa thupi moyenera kudzakuthandizani kwambiri.
- Pazifukwa zilizonse, musayambe kumwa vitamini, mankhwala azitsamba, kapena mankhwala ena aliwonse chifukwa chakuti winawake wakuuzani kuti muchite zimenezo. Nthawi zonse funsani dokotala wanu kaye.
- Sizinthu zonse "zachilengedwe" zomwe zili zotetezeka. Zinthu zina, monga St. John's Wort, zingapangitse matenda a bipolar kukhala ovuta kwambiri.
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