Ngaba nawe uziva udiniwe kwaye ungenabomi imini yonke? Nokuba ulala kakuhle kwaye ungenzi msebenzi ungako, oku kudinwa akupheli? Ngaba umzimba wakho uyabuhlungu? Ukuba uneempawu ezinje ixesha elide, usenokuba unemeko yempilo. Siyibiza ngokuba yiChronic Fatigue Syndrome (CFS). Ngamanye amaxesha ikwabizwa ngokuba yiMyalgic Encephalomyelitis (ME/CFS). Le yimeko ecaphukisayo kakhulu kwaye isongela ubomi. Ngoko ke, ukongeza kunyango oluqhelekileyo lwaseNtshona, kukho unyango oluninzi olungezinye abantu abafuna uncedo kulo. Namhlanje sithetha ngaloo ndlela yonyango olungezinye.
Kodwa ngaphambi kokuba singene kuloo nto, kukho into enye ekufuneka uyikhumbule. Uphando lwesayensi ngezi ndlela zonyango ezizezinye luncinci kakhulu kunophando lwamayeza aqhelekileyo. Oko akuthethi ukuba azisebenzi. Kuthetha nje ukuba iziphumo zazo, iingenelo kunye neengxaki azikaqinisekiswa ngokupheleleyo. Abanye abantu banokufumana isiqabu esikhulu kuzo. Kwaye uninzi lwazo ngokubanzi lukhuselekile. Kodwa, eyona nto ibalulekileyo kukuba ngaphambi kokuba uzame nantoni na efana nale, ngokuqinisekileyo uthethe nogqirha wakho. Ngaleyo ndlela, ugqirha wakho uyazi into oyenzayo. Unokukhetha okulungileyo kuwe aze aqaphele iziphumo ebezingalindelekanga.
Ukuphilisa Ingqondo Nomzimba
Ezi ziindlela zonyango ezisebenzisa unxibelelwano phakathi kwengqondo nomzimba wethu ukuzisa isiqabu kuzo zombini ngaxeshanye. Ugqirha wakho unokukucebisa ezi zinto.
- I-Acupuncture: Oku kuquka ukufaka iinaliti ezincinci kakhulu kwiindawo ezithile emzimbeni ukuze kulinganiswe ukuhamba kwamandla. Ezinye izifundo zibonise ukuba le ndlela inokunciphisa ukudinwa kwengqondo nokomzimba, kunye nokudakumba, okunokuhambisana ne-CFS.
- Ukuphulula ngobulali: Ukuphulula ngobulali kunokunceda ekunciphiseni iintlungu nokuqina komzimba, kwaye kunokubangela uxolo olukhulu lwengqondo. Kukho indlela yokuphulula yaseTshayina ebizwa ngokuba yiTui na. Ezinye izifundo zifumanise ukuba le ndlela inokunceda ekunciphiseni iimpawu ezifana nokudinwa, iintlungu, kunye nokungalali.
- I-Yoga kunye ne-Tai Chi: Zombini ziindlela zokuzilolonga ezicothayo nezithambileyo ezidibanisa iindlela zokuzolula kunye neendlela zokuphefumla nzulu. Zilungele ukonyusa amandla, ukulawula iintlungu, kunye nokuzolisa ingqondo.
- Ukucamngca kunye nokuphefumla nzulu: Oku kunokuba luncedo kakhulu ekulawuleni uxinzelelo kunye nokuxhalaba okubangelwa yile meko. Imizuzu embalwa nje ngosuku yokugxila kwinto enye kunye nokuphefumla nzulu kunokwenza umahluko omkhulu.
Unyango lokuThetha
Ngamanye amaxesha into esiyicingayo nesiyivayo inokuchaphazela ngqo imizimba yethu. Unyango oluthethayo lunokunceda ngamaxesha anje.
Unyango oluqhele ukuxoxwa ngalo kakhulu yiCognitive Behavioral Therapy (CBT) . Ngamafutshane, lubandakanya ukusebenza nomcebisi ukuze kuchongwe iingcinga ezimbi kunye nokuziphatha onakho malunga nemeko yakho kwaye uzitshintshe zibe yinto elungileyo ngakumbi. Cinga ngale ndlela: Endaweni yokucinga, "Andisoze ndibe ngcono, andinakwenza nto," zama ukucinga, "Ndiziva ndingcono kancinci namhlanje, ndingenza into ethile."
Nangona ezinye izifundo zibonisa ukuba i-CBT inokunceda abanye abantu ukunciphisa iimpawu nokulawula ukudakumba, uxinzelelo, kunye nokuxhalaba okuza nale meko, kukho impikiswano malunga noku. Ngoko ke kunzima ukutsho ngokuqinisekileyo ukuba iya kusebenza na kuye wonke umntu. Kodwa inokukunceda wakhe amandla akho engqondo.
Ulungiso lwenyama
Usenokuba uzibuza, "Ndingazilolonga njani xa ndidiniwe kangaka?" Kodwa oku kwenziwa ngendlela ecwangcisiweyo nangononophelo. Oku kubizwa ngokuba yiGraded Exercise Therapy (GET) .
Oku kuquka ukuqala ngomthambo omfutshane onokukwenza ngaphandle kokudinwa (umzekelo, ukuhamba imizuzu emi-2) uze ume ngaphambi kokuba uzive udiniwe. Emva koko, kancinci kancinci, imihla ngemihla, iveki neveki, uyandisa ixesha. Injongo kukunyusa kancinci kancinci amandla omzimba wakho kunye nokunyamezela.
Kodwa nantsi into ekufuneka uyilumkele kakhulu. Kwabanye abantu abane-CFS/ME, emva kokuzilolonga, ukudinwa, iintlungu zomzimba, kunye nezinye iimpawu zinokuba nzima kakhulu ngosuku olulandelayo okanye kangangeentsuku ezimbalwa. Oku kubizwa ngokuba yi -Post-Exertional Malaise (PEM) .
Ngoko ke, olu nyango lokuzilolonga alufanelekanga kuye wonke umntu. Nokuba ungakwenza oku, indlela yokuqala, kunye nokuba uyeke nini yinto ekufuneka uyixoxe nogqirha wakho kwaye uyenze phantsi kweliso lengcali ye-physiotherapist . Ungaze uqale into efana nale wedwa.
| Indlela yonyango eyahlukileyo | Impumuzo/injongo enokwenzeka |
|---|---|
| Unyango lwe-Acupuncture | Ukunciphisa ukudinwa ngokwasemzimbeni nangokwengqondo, ukudandatheka. |
| Ukuphulula umzimba, i-yoga, ukucamngca | Nciphisa iintlungu, zola ingqondo, phucula ubuthongo, nyusa amandla. |
| Unyango lokuziphatha kwengqondo (i-CBT) | Ukuqinisa ingqondo ukuze ukwazi ukujongana nokugula, ukulawula uxinzelelo kunye noxinzelelo. |
| Unyango lokuzilolonga oluHleliweyo (GET) | Kancinci kancinci yonyusa ukunyamezela komzimba (ukuhlolwa ngugqirha kubalulekile). |
| Izongezo zesondlo | Inceda ukwandisa amandla ngokubuyisela ukungabikho kwesondlo emzimbeni (kuphela ngengcebiso kagqirha). |
Izongezo zezityalo nezesondlo
Ngamanye amaxesha, ukunqongophala kwezondlo emzimbeni nako kunokubangela ukudinwa. Ngenxa yoko, abanye abantu babhenela kwizongezo zesondlo. Ezinye izifundo zifumanise ukuba ezi zinokubonelela ngeziphumo ezithile:
- I-NADH: Ikhompawundi enceda umzimba ukuvelisa amandla.
- I-Magnesium: Iminerali ebalulekileyo ekusebenzeni kwemisipha kunye namanqanaba amandla.
- Ii-omega-3 fatty acids: Ezi zifumaneka kwioyile yeentlanzi kwaye zinceda ekunciphiseni ukudumba emzimbeni.
Nokuba yintoni na le nto, eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba akufanele uqale ukuthatha iivithamini okanye izongezo zesondlo kuba nje umntu ekuxelele ukuba wenze njalo. Ezinye iivithamini zinokuba yingozi emzimbeni wakho ukuba uzithatha kakhulu. Ezinye zazo zinokudibana nezinye iziyobisi osele uzithatha. Ke ngoko, ngaphambi kokuba uqale nasiphi na isongezo, qhagamshelana nogqirha wakho kwaye usisebenzise kuphela ukuba uyasicebisa.
Umyalezo Wokuya Ekhaya
- I-Chronic Fatigue Syndrome (ME/CFS) ayisiyonto yokudinwa nje kuphela, yimeko yokwenyani echaphazela ubomi bakho.
- Kukho iindlela ezininzi zonyango ezingasetyenziswayo, kodwa ayizizo zonke ezinobungqina obuqinileyo besayensi. Nangona kunjalo, abanye abantu banokuzifumana ziluncedo.
- Eyona nto ibalulekileyo: Soloko uthetha nogqirha wakho ngaphambi kokuba uqale naluphi na unyango olulolunye, izongezo zokutya, okanye inkqubo yokuzilolonga.
- Oko kusebenza komnye umntu kusenokungasebenzi komnye. Ngoko ke musa ukuzama ukukopa oko kwenziwa ngabanye abantu.
- Ingakumbi xa uzilolonga, mamela umzimba wakho. Ukuba uziva udiniwe, yeka ngoko nangoko uze ufumane ingcebiso kugqirha. Lumka kakhulu kwimeko ebizwa ngokuba yiPost-Exertional Malaise (PEM).
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