Kodi mungakhale bwanji ndi matenda otopa nthawi zonse?

Kodi mumamva ngati mulibe mphamvu m'thupi lanu kuyambira nthawi yomwe mwadzuka m'mawa? Kodi mumamva kutopa kwambiri kotero kuti simungathe kudzuka pabedi kwa masiku ambiri, ngakhale mutagwira ntchito pang'ono? Izi sizingakhale kutopa wamba. Lero tikulankhula za njira zopezera moyo wosavuta ndi matenda otchedwa Chronic Fatigue Syndrome (CFS), omwe amadziwikanso kuti Myalgic Encephalomyelitis (ME). Uwu ndi matenda ovuta pang'ono, ndipo umakhudza kwambiri moyo wanu. Koma musadandaule, pali njira zomwe tingathanirane ndi vutoli ndikukhala bwino.

Kumvetsetsa mtundu wa matendawa: nthawi zabwino ndi nthawi zoyipa

Mukakhala ndi vutoli, mudzamvetsa chinthu chimodzi bwino kwambiri. Izi zikutanthauza kuti, sizinthu zonse zomwe zimakhala zofanana. Pali nthawi zina pamene zizindikiro zimakhala zovuta kwambiri ndipo thupi limatha kudutsa mu nthawi yovuta kwambiri. Timatcha izi kuti "kubwereranso" (relapse), yomwe ndi nthawi yomwe matendawa amakula kwambiri. Kenako, pakapita nthawi, pakhoza kukhala nthawi yomwe zizindikirozo zimachepa ndipo thupi limadzimva bwino pang'ono. Timatcha nthawi iyi kuti "release".

Ganizirani mphamvu za thupi lanu ngati batire ya foni. Batire ya munthu amene ali ndi matendawa imachepa mofulumira kwambiri, ndipo zimatenga nthawi yayitali kuti iyambe kuchajidwa. Chifukwa chake, tiyenera kusamala kwambiri momwe timagwiritsira ntchito batire.

Kasamalidwe ka ntchito ndi mphamvu tsiku ndi tsiku

Mukayambiranso kusuta, zingakuvuteni kuchita zinthu zosavuta monga kusamba m'mawa kapena kusintha zovala zanu. Choncho, patulani nthawi yochulukirapo pa ntchito zomwe zimakuvutani. Musachite mantha. Ingochitani zimenezo.

Komabe, panthawi ya 'kukhululuka', mungaganize kuti, "O, ndikumva bwino lero, ndikufunika kugwira ntchito." Musachite zimenezo! Ngati muchita khama kwambiri mwadzidzidzi, mutha kutopa kwambiri masiku awiri kapena atatu otsatira. Ngati mupitiriza motere, mudzakhala ndi 'kubwerera m'mbuyo' kwakukulu.

Chifukwa chake, ngakhale munthawi ya thanzi labwino, ndikofunikira kukhala ndi mgwirizano wabwino pakati pa kupuma ndi kugwira ntchito . Nthawi zonse dziwani kuchuluka kwa mphamvu zanu.

Kuchita Masewera Olimbitsa Thupi: Chochita mosamala

Ngakhale kuchita masewera olimbitsa thupi n'kofunika kuti munthu akhale wathanzi, kuchita masewera olimbitsa thupi kungakhale kovuta pang'ono ndipo kumafuna kusamala kwa munthu amene ali ndi matenda otopa nthawi zonse. Ngakhale kuchita masewera olimbitsa thupi pang'ono kungayambitse kutopa kosapiririka. Pali dzina lapadera la vutoli lotchedwa `Post-Exertional Malaise (PEM). Mwachidule, ndi kutopa kwambiri komanso kuwonjezereka kwa zizindikiro zomwe zimachitika ngakhale mutachita masewera olimbitsa thupi pang'ono.

Ndiye muyenera kuchita chiyani?

Chinthu chabwino kwambiri choti muchite ndikulankhula ndi dokotala wanu kapena katswiri wa zamaganizo kuti mudziwe zomwe thupi lanu lingathe kuchita pankhani ya zochita zakuthupi ndi zamaganizo. Izi zimatchedwa "envelopu yanu ya mphamvu." Muyenera kukhala mkati mwa msinkhu uwu ndikuphunzira kulinganiza kupuma ndi zochita. Izi zikuthandizani kupewa vuto la "PEM" lomwe tatchulali.

• Konzani dongosolo lanu lochita masewera olimbitsa thupi ndi katswiri wa zamaganizo.
• Musagwire ntchito molimbika kwambiri.
• Kuyenda pang'onopang'ono ndiye chinthu chofunikira kwambiri.

Zakudya zingapangitse kusiyana kwakukulu

Kusamala zakudya zomwe mumadya kungathandize kwambiri pothana ndi zizindikiro zanu. Makamaka, pewani zakudya zomwe zili ndi vuto la ziwengo, zakudya zomwe zimakukhudzani, komanso zakudya zomwe zili ndi mankhwala.

Anthu ambiri amanena kuti zakudya zofanana ndi za ku Mediterranean Diet zimathandiza pa vutoli. Izi zikutanthauza kuti, zakudya zokhala ndi mafuta ochepa okhuta ndi chakudya choyengedwa bwino, komanso zokhala ndi mafuta ambiri okhuta ndi osakhuta.

Chinanso n'chakuti kudya zakudya zazing'ono zingapo tsiku lonse , m'malo modya chakudya chachikulu chimodzi nthawi imodzi, kungakuthandizeni kukhala ndi mphamvu zokwanira. Mwachitsanzo, ndi bwino kudya zakudya zazikulu zitatu ndi zokhwasula-khwasula zitatu pakati. Izi zingathandizenso kuchepetsa nseru.

Kutaya kukumbukira ndi "Ubongo wa Ubongo"

Chizindikiro china chachikulu cha vutoli ndi kulephera kukumbukira zinthu komanso kumva ngati "ubongo wa chifunga". Umaiwala zinthu ndipo umavutika kuganizira zinthu. Pali njira zingapo zosavuta zothandizira izi:

• Gwiritsani ntchito dayari kapena "Wokonzekera Tsiku": Lembani ntchito zanu, nthawi yokumana, ndi zochita zanu mmenemo.
• Ikani zikumbutso pafoni yanu: Ikani chikumbutso kuti chikukumbutseni pamene mukufuna kupita kwinakwake kapena kuchita china chake.
• Lembani mndandanda: Lembani mndandanda wa zinthu zomwe muyenera kubweretsa mukapita kukagula zinthu, monga mndandanda wa ntchito zomwe muyenera kuchita tsikulo.
• Gwiritsani ntchito zolemba zomata: Lembani zinthu zomwe muyenera kukumbukira papepala laling'ono ndipo muziike pamalo osavuta kuziona.
• Sewerani ubongo wanu: Masewera a puzzle, masewera a mawu, ndi masewera a makadi angathandize kuti maganizo anu akhale otanganidwa. Izi zingathandizenso kukonza kukumbukira kwanu.

Ntchito, maubwenzi ndi thanzi la maganizo

Ntchito

Kugwira ntchito ndi vutoli kungakhale kovuta. Ngati muli ndi mavuto kuntchito, muyenera kulankhula ndi abwana anu za izi. Mungafunike zinthu monga nthawi yogwira ntchito yosinthasintha, nthawi yopuma kuntchito, kapena malangizo olembedwa chifukwa muli ndi mavuto okumbukira. Izi zimasiyana malinga ndi zizindikiro zanu komanso mtundu wa ntchito yanu. Ngati vutoli ndi lalikulu ndipo simungathe kugwira ntchito, lankhulani ndi dokotala wanu za njira zomwe mungachite.

Ubale

Mwina iyi ndi gawo lovuta kwambiri. Zingakhale zovuta kwambiri kuti banja lanu, abwenzi, ndi mnzanu amvetse vutoli. Anganene zinthu monga, "Watopa," kapena "Watopa chifukwa chokhala pafupi." Chifukwa kwa munthu wakunja, kutopa kumeneku sikuoneka.

Vutoli lingakhudze moyo wanu wocheza ndi anthu ena, kusewera ndi ana anu, komanso ubale wanu ndi anthu ena. Ndikofunikira kwambiri kukambirana zinthuzi momasuka ndikupeza kumvetsetsa kwa aliyense.

Thanzi la maganizo ndi kupeza thandizo

Kumbukirani kuti simuli nokha. Kulankhula ndi ena omwe akukumana ndi vuto lomweli kungakhale chitonthozo chachikulu. Funsani dokotala wanu za magulu othandizira omwe ali m'dera lanu.

Matenda a maganizo amapezeka kwambiri ndi vutoli. Zizindikiro zina za matenda a maganizo zimafanana ndi za matendawa, kotero zimakhala zovuta kusiyanitsa pakati pa ziwirizi. Kumva wopanda chiyembekezo, kukhala wachisoni nthawi zonse, kudziona wopanda pake, komanso kukhala ndi maganizo oti mudziphe, zonsezi zingakhale zizindikiro za matenda a maganizo.

Ngati mukuganiza kuti mwina muli ndi nkhawa, chonde lankhulani ndi dokotala wanu. Mankhwala ndi chithandizo cha kulankhula chingathandize pa zizindikiro zakuthupi komanso zamaganizo. Ngati mukuganiza zodzipha, pitani ku chipatala cha Emergency Unit (ETU) nthawi yomweyo kapena imbani National Institute of Mental Health of Sri Lanka pa 1926.