Iyo muganga wawe akubwiye ko ufite indwara ya bipolar, ubuzima bushobora kumera nk'aho bugoye gato. Kubera ko ari indwara y'ubuzima bwose, uburyo bwiza bwo kuvura akenshi ni uguhuza imiti n'ubuvuzi bwo kuvuga. Ariko se wari uzi ko uretse ubu buryo bw'ingenzi bwo kuvura, hari ubundi buryo bwinshi bwo kugufasha gucunga ibimenyetso byawe no kubona amahoro yo mu mutima? Mu by'ukuri, ibintu nk'imirire myiza, imyitozo ngororamubiri ihoraho, no gusinzira neza bishobora gufasha gukumira ko indwara yawe yongera kugaruka.
Ese dushobora guhindura gato imibereho yacu tukagera ku buzima bwiza?
Tekereza ingaruka iki kibazo gishobora kugira iyo gihinduye utuntu duto dukora mu buzima bwacu bwa buri munsi.
Indyo nziza
Twese tuzi akamaro ka aside fatty omega-3 ku mikorere y'ubwonko bwacu. Nanone, abashakashatsi basanze abantu bafite ikibazo cyo kwiheba bafite vitamine D na B nkeya. Bityo, kurya indyo yuzuye bishobora kugufasha kumva ufite ubushobozi bwo kugenzura ubuzima bwawe no kugutera imbaraga zo mu mutwe.
Rero, rya ubwoko bwinshi butandukanye bw'ibiribwa bushoboka. Shyiramo ibinyampeke byuzuye, imbuto n'imboga nshya, inyama zitarimo ibinure, n'amafi afite ibinure byiza ku mutima nka salmon, tuna, na mackerel mu ndyo yawe. Baza muganga wawe niba ukeneye gufata inyongeramusaruro .
Gira ibitotsi biruhutse cyane.
Gusinzira neza nijoro bishobora kuba ikibazo gikomeye ku ndwara ya bipolar. Ushobora gusinzira amasaha menshi mu gihe cy'ibibazo byo mu mutwe, ariko ushobora kumva udashaka kuva mu buriri iyo ufite agahinda. Wibuke ko kubura ibitotsi ari yo mpamvu ikomeye itera impinduka mu byiyumvo . Gusinzira neza nijoro ni ingenzi ku buzima bwawe bwo mu mutwe ndetse no ku buzima bwawe bw'umubiri.
Hari igihe uburyo bwo gutanga inama ku bijyanye n'imitekerereze nka Cognitive Behavioral Therapy bushobora gufasha mu kubura ibitotsi.
Ushobora kugerageza ibi bintu kugira ngo usinzire neza nijoro :
- Jya kuryama kandi ukanguke icyarimwe buri munsi. Ishyirireho amasaha agera kuri umunani yo gusinzira ku munsi.
- Hindura icyumba cyawe ahantu heza ho kurara kandi hijimye.
- Irinde gukoresha telefoni yawe cyangwa kureba televiziyo mbere yo kuryama. Ahubwo, oza umubiri wawe, soma igitabo, cyangwa ukore ikintu kikuruhura.
- Irinde kurya kugira ngo wuzuze igifu cyawe hafi yo kuryama.
Imyitozo ngororamubiri ku mubiri
Ubushakashatsi bwagaragaje ko imyitozo ngororamubiri ishobora kugabanya ibimenyetso by'ihungabana, ikongera ubuzima bwawe, kandi ikagufasha gukora imirimo ya buri munsi neza.
Ariko wibuke ibi. Gukora imyitozo ngororamubiri ikomeye cyane cyangwa imyitozo ngororamubiri ikomeye rimwe na rimwe bishobora gutera umuntu kurakara cyane. Rero, ni byiza kuganira na muganga wawe kuri ibi hanyuma ufate icyemezo cy'urwego rw'imyitozo ngororamubiri ikubereye.
Uburyo bwo kuvura buhuza ubwonko n'umubiri
Ibi bishobora kandi kwitwa uburyo bwo kuvura bw’inyongera bushobora kongerwamo ubundi buryo bwo kuvura bw’ingenzi.
Gutekereza ku Ijambo
Ibi bishobora gufasha gutuza ubwenge bwawe, gushyira ibitekerezo byawe ku murongo, kugabanya umuvuduko w'amaraso, no gucunga imihangayiko. Ubushakashatsi bwerekana ko gutekereza cyane, iyo bihujwe na Cognitive-Based Mindfulness Therapy (CBMT), bishobora gufasha cyane kugabanya ibimenyetso by'ihungabana no guhangayika.
Gutera acupuncture
Ibi bishobora gufasha kugabanya stress no kunoza urujya n'uruza rw'amaraso mu mubiri. Ariko, niba uhisemo kuvurwa, bigomba gukorwa n'inzobere y'inararibonye kandi ibifitiye ubumenyi . Nanone, menya neza ko inshinge zidakora. Kubera ko ubushakashatsi kuri ubu buryo bugikomeje, ntabwo birashoboka kuvuga neza akamaro kabwo ku ndwara ya bipolar.
Vitamine n'inyongeramusaruro mu mirire
Uburyo bwiza bwo kubona vitamine n'imyunyu ngugu ni ukubirya. Ariko rimwe na rimwe ushobora gukenera gufata inyongeramusaruro. Mbere yo gufata inyongeramusaruro iyo ari yo yose, banza ubaze muganga wawe niba zikubereye. Hano hari zimwe muri zo zagaragaye ko zigufasha mu bushakashatsi.
| Inyongeramusaruro ku mirire | Ni iyihe nyungu yabyo? |
|---|---|
| Aside y'ibinure ya Omega-3 | Ubwoko bubiri bwa omega-3 by'umwihariko, EPA na DHA, bushobora gufasha kugabanya ibimenyetso by'ihungabana. |
| Vitamine D | Ubushakashatsi bwagaragaje ko abantu bafite indwara ya bipolar bashobora kuba bafite ingano nto ya vitamine D. Gufata inyongeramusaruro za vitamine D3 bishobora kugabanya ibimenyetso bya mania ndetse no kwiheba. Inkomoko nziza ni urumuri rw'izuba n'amafi afite ibinure. |
| N-Acetyl Cysteine (NAC) | Bifasha mu gukora antioxydants zirinda uturemangingo tw’umubiri kwangirika. Ubushakashatsi bumwe bwagaragaje ko gufata NAC bigabanya ibimenyetso by’ihungabana kandi bigatuma ubuzima burushaho kuba bwiza. |
| Choline, Chromium, Manyeziyumu | Hari ibimenyetso bimwe na bimwe bigaragaza ko ibi ari byiza ku buzima bw'ubwonko kandi bishobora gufasha kugabanya ibimenyetso bya mania, ariko hakenewe ubushakashatsi bwinshi kuri ibi. |
Witondere cyane ibi bintu!
Si ibintu byose byitwa "natural" cyangwa "ibimera" bifite umutekano. Hari ibintu bimwe na bimwe bishobora guteza akaga, cyane cyane ku muntu urwaye indwara ya bipolar.
- Umuti wa St. John: Uyu ni umuti w'ibimera ukoreshwa mu kuvura indwara yo kwiheba. Ariko, ntabwo usabwa abantu bafite indwara ya bipolar . Ibi biterwa nuko ushobora gutera indwara yo kwiheba. Ushobora kandi no gukorana n'indi miti ushobora kuba ufata.
- Aside Folate/Folic: Iyo ufashe imiti igabanya ububabare bw'ingingo mu gihe cy'indwara ya bipolar, iyo miti ishobora kugabanya urugero rwa folate. Ariko, iyo ufashe inyunganiramirire ya folate/folic acid, ishobora kubangamira imikorere y'iyo miti.
Wibuke ko mbere yo gufata indi miti, vitamine, inyongeramusaruro, cyangwa gutangira imiti iyo ari yo yose, ugomba kubiganiraho na muganga wawe. Ni we uzi neza niba bihuye n'uburwayi bwawe n'indi miti ufata.
Ubutumwa bwo kujyana mu rugo
- Kuvura indwara ya bipolar ni nk'imikino yo mu ikipe. Wowe na muganga wawe mugomba gukorana.
- Uretse imiti n'inama uhabwa na muganga wawe, indyo nziza, gusinzira neza, no gukora imyitozo ngororamubiri ikwiye bizagufasha cyane.
- Kubera impamvu iyo ari yo yose, ntugatangire gufata vitamine, imiti ikomoka ku bimera cyangwa izindi nyongeramusaruro bitewe nuko hari umuntu ukubwiye. Buri gihe banza ubaze muganga wawe.
- Si ibintu byose "bisanzwe" bifite umutekano. Hari ibintu bimwe na bimwe, nka St. John's Wort, bishobora gutuma indwara ya bipolar irushaho kuba mbi.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.