Kana chiremba wako akakuudza kuti une bipolar, hupenyu hunogona kunzwa hwakaoma zvishoma. Sezvo iri chirwere chehupenyu hwese, kurapwa kwakanakisa kunowanzo kuve kusanganiswa kwemishonga nekurapa nekutaura. Asi waizviziva here kuti pamusoro pekurapa uku kukuru, kune dzimwe nzira dzakawanda dzekubatsira kudzora zviratidzo zvako uye kuwana rugare rwepfungwa? Kutaura zvazviri, zvinhu zvakaita sekudya kwakanaka, kurovedza muviri nguva dzose, uye kurara zvakanaka zvinogona kubatsira kudzivirira chirwere chako kuti chisadzokorore.
Tinogona here kuchinja mararamiro edu kuti tive nehutano hwakanaka?
Fungidzira kuti mamiriro ezvinhu aya anogona kukanganisa sei nekuchinja zvinhu zvidiki zvatinoita muhupenyu hwedu hwezuva nezuva.
Kudya kwakanaka
Tose tinoziva kukosha kwemafuta emafuta e-omega-3 pakushanda kwehuropi hwedu. Zvakare, vaongorori vakaona kuti vanhu vane kuora mwoyo vane vhitamini D neB shoma. Saka, kudya chikafu chakaringana kunogona kukubatsira kunzwa uchidzora hupenyu hwako uye kukubatsira kuti urambe wakasimba mupfungwa.
Saka, idyai marudzi akasiyana-siyana ezvekudya sezvinobvira. Isai zviyo, michero nemiriwo mitsva, nyama isina mafuta akawanda, uye hove dzine mafuta ane hutano sesalmon, tuna, uye mackerel mukudya kwenyu. Bvunzai chiremba wenyu kana muchida kutora zvimwe zvinovaka muviri .
Rara zvakanaka kwazvo.
Kurara zvakanaka usiku kunogona kuva dambudziko nechirwere chebipolar. Unogona kurara kwemaawa akawanda panguva yekushungurudzika, asi ungasanzwa kuda kubuda pamubhedha paunenge wakaora mwoyo. Yeuka, kushaya hope ndicho chikonzero chikuru chekuchinja-chinja kwemafungiro . Kurara zvakanaka husiku kwakakosha pahutano hwepfungwa dzako pamwe nehutano hwako hwemuviri.
Dzimwe nguva, nzira dzekurapa nepfungwa dzakadai seCognitive Behavioral Therapy dzinogona kubatsira nekushaya hope.
Unogona kuedza zvinhu izvi kuti urara zvakanaka husiku :
- Enda kunorara uye muka panguva imwe chete zuva nezuva. Ronga kurara kwemaawa masere pazuva.
- Ita kuti imba yako ive nzvimbo yakanaka uye ine rima yekurara.
- Dzivisa kushandisa foni yako kana kuona TV usati warara. Pane kudaro, geza muviri wako, verenga bhuku, kana kuita chimwe chinhu chinozorodza.
- Dzivisa kudya kuti dumbu rako rizare panguva yekurara.
Kurovedza muviri
Tsvagiridzo yakaratidza kuti kurovedza muviri kunogona kuderedza zviratidzo zvekuora mwoyo, kunatsiridza hupenyu hwako, uye kukubatsira kuita mabasa ezuva nezuva zviri nani.
Asi yeuka izvi. Kurovedza muviri zvakanyanya kana kuti zvine simba dzimwe nguva kunogona kukonzera kupenga. Saka, zvakanaka kutaura nachiremba wako nezveizvi wosarudza kuti ndeapi mazinga ekurovedza muviri akakunakira.
Nzira dzekurapa dzinobatanidza pfungwa nemuviri
Izvi zvinogonawo kunzi mishonga yekuwedzera inogona kuwedzerwa pamusoro pemishonga yako mikuru.
Kufungisisa
Izvi zvinogona kubatsira kudzikamisa pfungwa dzako, kuisa pfungwa dzako pachinhu chimwe chete, kuderedza BP, uye kudzora kuzvidya mwoyo. Tsvagiridzo inoratidza kuti kufungisisa, kana kwakabatanidzwa neCognitive-Based Mindfulness Therapy (CBMT), kunogona kubatsira zvikuru kuderedza zviratidzo zvekuora mwoyo nekuzvidya mwoyo.
Kuboorwa neAcupuncture
Izvi zvinogona kubatsira kuderedza kushushikana uye kuvandudza kutenderera kweropa mumuviri. Zvisinei, kana ukasarudza kurapwa uku, kunofanira kuitwa chete nenyanzvi ine ruzivo uye ine hunyanzvi . Uyewo, iva nechokwadi chekuti tsono hadzina utachiona. Sezvo tsvakiridzo pamusoro penzira iyi ichiri kuenderera mberi, hazvisati zvanyatsojeka kuti inobatsira sei pachirwere chebipolar.
Mavhitamini ekuwedzera uye zvekudya zvinovaka muviri
Nzira yakanakisisa yekuwana mavhitamini nemaminerari ndeyekudya. Asi dzimwe nguva ungangoda kutora mishonga yekuwedzera. Usati watora mishonga yekuwedzera, iva nechokwadi chekubvunza chiremba wako kana yakakunakira. Pazasi pane mimwe yakawanikwa ichibatsira mukutsvaga.
| Chinowedzera hutano | Chii chingave chakanakira izvozvo? |
|---|---|
| Omega-3 Fatty Acids | Mhando mbiri dzeomega-3s kunyanya, EPA neDHA, dzinogona kubatsira kuderedza zviratidzo zvekuora mwoyo. |
| Vhitamini D | Ongororo yakaratidza kuti vanhu vane chirwere chebipolar disorder vanogona kunge vaine vhitamini D shoma. Kutora mishonga yekuwedzera yevhitamini D3 kunogona kubatsira kuderedza zviratidzo zvekupenga uye kuora mwoyo. Zvinhu zvakanakisisa zvinobva muzuva nehove dzine mafuta. |
| N-Acetyl Cysteine (NAC) | Inobatsira kugadzira ma antioxidants anodzivirira masero emuviri kubva mukukuvadzwa. Dzimwe ongororo dzakaratidza kuti kutora NAC kunoderedza zviratidzo zvekuora mwoyo uye kunovandudza hupenyu. |
| Choline, Chromium, Magnesium | Pane humbowo hunoratidza kuti izvi zvakanaka pahutano hwehuropi uye zvinogona kubatsira kuderedza zviratidzo zvekupenga, asi kutsvagurudza kwakawanda kunodiwa pazviri. |
Chenjererai zvinhu izvi!
Hazvisi zvese zvakanyorwa kuti "zvechisikigo" kana kuti "zvemishonga" zvakachengeteka. Zvimwe zvinhu zvinogona kuva nengozi, kunyanya kune munhu ane chirwere chepfungwa chinopa ropa.
- St. John's Wort: Uyu mushonga wemishonga unoshandiswa kurapa kushushikana. Zvisinei, haukurudzirwi kune vanhu vane chirwere chebipolar . Izvi zvinodaro nekuti unogona kukonzera mania. Unogona zvakare kusangana nemimwe mishonga yaungave uchitora.
- Folate/Folic Acid: Kana ukatora mishonga inorwisa pfari yebipolar disorder, mishonga iyoyo inogona kuderedza huwandu hwefolate mumuviri wako. Zvisinei, kana ukatora mishonga ye folate/folic acid, zvinogona kukanganisa kushanda kwemishonga iyoyo.
Yeuka, usati watora mimwe mishonga, mavhitamini, mishonga yekuwedzera, kana kutanga chero kurapwa, unofanira kunyatsokurukura nachiremba wako. Iye ndiye anoziva kana ichienderana nemamiriro ako ezvinhu nemimwe mishonga yauri kutora.
Mharidzo Yekuenda Nayo Kumba
- Kurapa chirwere chebipolar kwakafanana nemutambo wechikwata. Iwe nachiremba wako munofanira kushanda pamwe chete.
- Kuwedzera kumishonga nemazano anopiwa nachiremba wako, kudya zvakanaka, kurara zvakanaka, uye kurovedza muviri kwakakodzera zvichabatsira zvikuru.
- Chero chikonzero chipi zvacho, usatange kutora chero mavhitamini, mishonga yemishonga, kana chimwe chinhu chekuwedzera nekuti mumwe munhu akuudza kuti udaro. Gara uchibvunza chiremba wako kutanga.
- Hazvisi zvese "zvechisikigo" zvakachengeteka. Zvimwe zvinhu, zvakaita seSt. John's Wort, zvinogona kuwedzera dambudziko rebipolar.
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