Ingaba uhlala udiniwe? Uziva utyhafile? Isenokuba yi-'Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS)'!

Ngaba nawe uziva udiniwe kakhulu kwaye udiniwe imini yonke? Ngaba ngamanye amaxesha uziva ubuthathaka kakhulu ukuba ungavuka ebhedini? Nokuba ulala kakuhle kwaye uphumle imini yonke, oku kudinwa akupheli? Ngoko ke le yinto enokuba yinto ebalulekileyo kuwe. Namhlanje siza kuthetha ngemeko ebizwa ngokuba yi-'Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS), abanye abayibiza ngokuba yi-'Chronic Fatigue Syndrome (CFS)'.

Yintoni le 'ME/CFS'? Kalula nje...

Ngamafutshane, i-ME/CFS yimeko apho uziva udiniwe kakhulu kwaye udiniwe, kangangokuba ikuthintela ekwenzeni imisebenzi yakho yemihla ngemihla, ngamanye amaxesha ude uphume ebhedini ukuze wenze imisebenzi emincinci. Into ebalulekileyo kukuba oku kudinwa akupheli nokuba uphumle okanye ulele kangakanani. Kwakhona, oku kudinwa kuya kuba mandundu ukuba wenza nokuba ngumsebenzi omncinci womzimba, okanye ukuba uxinezelekile engqondweni (umzekelo, ukuba ucinga kakhulu ngento ethile). Ezi mpawu zihlala iinyanga ezintandathu nangaphezulu.

Ngamanye amaxesha oogqirha banika le meko amanye amagama, la ngala:

• ``I-Myalgic Encephalomyelitis (ME)''
• ``Isifo sokunganyamezelani ngokuzibhokoxa ngokwenkqubo (SEID)''

Ungakhathazeki ukuba uyakuva oku, le meko iyafana.

Ixhaphake kangakanani le meko ibizwa ngokuba yi-`ME/CFS`?

Esi sisifo esixhaphakileyo kunokuba unokucinga. Izigidi zabantu kwihlabathi liphela zinesifo esinjalo. Kodwa into ebuhlungu kukuba, abantu abaninzi banesifo esinjalo, kodwa asixilongwa ngokufanelekileyo. Esinye isizathu kukungabikho kolwazi ngaso. Esinye sisifo esibangela ukuba abanye abantu bangakwazi ukufikelela kwizibonelelo zonyango.

Zithini iimpawu ze-'ME/CFS'? Jonga ukuba unazo na ezi...

Uphawu oluphambili lwe-ME/CFS kukudinwa okugqithisileyo, okungapheliyo . Oko kukuthi, ukudinwa okuhlala ixesha elingaphezu kweenyanga ezintandathu kwaye okungaphumliyo ngokuphumla okanye ukulala.

Ukongeza, ungabona neempawu ezifana nezi:

• Iingxaki zokulala: Ukungakwazi ukulala kakuhle, ukuvuka nokuba sele ulele, okanye ukuziva udiniwe nokuba ulele kangakanani na.
• Intloko ebuhlungu: Iintloko ezibuhlungu ezihlala zihleli, ngamanye amaxesha ezibuhlungu kakhulu.
• Intlungu yamalungu: Intlungu yamalungu omzimba.
• Iintlungu zemisipha: Iintlungu zemisipha, iintlungu zomzimba.
• Ubunzima bokucinga: Ubunzima bokucinga ngokucacileyo, ubunzima bokugxininisa, ukulahlekelwa yinkumbulo. Abanye abantu bakwabiza oku ngokuthi "yingxolo yengqondo."

Ukongeza kwezi, kunokubakho nezinye iimpawu:

• Iingxaki zokubona.
• Ukuziva ubanda, mhlawumbi ubila ebusuku.
• Ii-lymph nodes ezivuvukileyo.
• Ukungakhululeki esiswini: Iimpawu ezifana ne-Irritable Bowel Syndrome (IBS), ezinje ngokudumba, ukuziva uzele, iintlungu zesisu, ukuqhina okanye urhudo.
• Uxinzelelo, ukucaphuka, uloyiko, kunye nexhala.
• Ukungaziva mnandi emilenzeni, ukungaziva mnandi emlonyeni.
• Ukuba nesiyezi, ukuba nentloko ekhaphukhaphu, kwaye ngamanye amaxesha uphelelwe ngamandla.

Khawucinge nje, kuthekani ukuba ubuneentlungu ezifanayo xa unomkhuhlane uze uzive udiniwe kangangeenyanga, mhlawumbi neminyaka? Yiloo nto umntu one-ME/CFS avakalelwa ngayo.

Into ebalulekileyo kukuba ezi mpawu zinokwahluka kumntu nomntu. Abanye abantu banokuba nazo kancinci, abanye banokuba nazo ezininzi. Kwakhona, ezi mpawu zinokuba mbalwa ngezinye iintsuku kodwa zibe ninzi nakwezinye iintsuku.

Okubalulekileyo kukuba yimeko ebizwa ngokuba yi-'Post-Exertional Malaise (PEM).' Oku kuthetha ukuba ukuba wenza umthambo omncinci (umz., ukuhamba umgama omfutshane, ukwenza umsebenzi wasekhaya omncinci) okanye ukuzibhokoxa kwengqondo (umz., ukufundela uviwo, ukwenza isigqibo esibalulekileyo), iimpawu zakho (ingakumbi ukudinwa) ziba nzima kakhulu kangangeeyure, okanye iintsuku, emva koko. Olu luphawu oluphambili lwe-'ME/CFS'.

Kutheni le nto i-'ME/CFS' iphuhla? Yintoni unobangela?

Oogqirha abakayazi kakuhle into ebangela i-ME/CFS. Nangona kunjalo, uphando lufumanise izizathu ezininzi ezinokubakho:

• Uxinzelelo lwegazi oluphantsi .
• Uxinzelelo .
• Emva kokuba usulelwe yintsholongwane (umz. usulelo lwentsholongwane).
• Utshintsho kwinkqubo yomzimba yokuzikhusela : Olu lutshintsho kwinkqubo ekhusela imizimba yethu kwizifo noxinzelelo.
• Utshintsho kwindlela imizimba yethu evelisa nesebenzisa ngayo amandla .

Ezi zingongoma eziphambili zengcinga yangoku, kodwa uphando olongezelelekileyo luyaqhubeka.

Ngubani osengozini enkulu yokufumana i-ME/CFS?

Nangona le meko inokukhula nakubani na, abanye abantu basengozini enkulu:

• Abafazi banamathuba amaninzi okuyibona le meko kunamadoda.
• Nangona inokukhula ebantwaneni nakubantu abadala abancinci, ixhaphake kakhulu kubantu abadala abaphakathi kweminyaka engama-40 ukuya kwengama-60 ubudala .
• Kuye kwafunyaniswa ukuba kunokubakho unxibelelwano lwemfuza. Oku kuthetha ukuba ukuba kukho umntu kusapho lwakho onayo le meko, unokuba nethuba elikhulu lokuba nayo. Nangona kunjalo, iimfuza ezichaphazela le meko azikafunyaniswa.

Ziziphi ezinye iingxaki ezinokwenzeka ngenxa ye-ME/CFS?

Ukudinwa kakhulu okubangelwa yile meko kunokwenza kube nzima kakhulu, okanye akunakwenzeka, kwabanye abantu ukwenza imisebenzi yemihla ngemihla. Uphando lubonise ukuba malunga nesiqingatha sabantu abane-ME/CFS abakwazi ukwenza umsebenzi wexesha elizeleyo okanye wexeshana.

Khawucinge nje, ubomi bebuya kuba nzima kangakanani ukuba ubungenakuvuka kusasa uze wenze ikomityi yeti, ukuba ubungenakukwazi ukunyamekela abantwana bakho, ukuba ubungenakukwazi ukuya emsebenzini?

Kwakhona, ukudakumba okubangelwa yi-ME/CFSUxinzelelo lunokubakho. Kuqhelekile ukuziva uphantsi xa uhlala udiniwe, uneentlungu, kwaye ungakwazi ukwenza izinto ozifunayo. Ukuba uziva uphantsi, thetha nogqirha wakho ngalo mba. Kukho unyango olufanelekileyo lokulufumana.

Oogqirha bayixilonga njani le meko ibizwa ngokuba yi-'ME/CFS'?

Akukho vavanyo lukhethekileyo lokufumanisa i-ME/CFS. Ugqirha uza kuyixilonga le meko ngokukuxilonga, ukumamela ngononophelo iimpawu zakho, nokujonga impilo yakho yengqondo.

Ugqirha angenza uvavanyo lwegazi kunye novavanyo lomchamo ukuqinisekisa ukuba akukho ezinye iimeko ezibangela iimpawu ezifanayo.

Kukho izinto ezibalulekileyo ezijongwa ngoogqirha xa becinga ukuba une-ME/CFS (iikhrayitheriya zokuxilonga). Nazi:

• Kufuneka ukuba kukho ukudinwa okukhulu okuye kwahlala ubuncinane iinyanga ezi-6 .
• Oku kudinwa akunciphi nokuba sele uphumle okanye ulele .
• Ubunzima bokulala ubuthongo obuzolileyo nobonwabisayo .
• Ukudinwa kuyanda ngokuzibhokoxa ngokomzimba okanye ngokwengqondo (le yi-'Post-Exertional Malaise - PEM' esithethe ngayo ngaphambili).
• Ngamanye amaxesha, kunokubakho ukungakhululeki xa umi okanye uhleli (`ukunganyamezelani kwamalungu omzimba`) kunye/okanye iingxaki zokucinga kunye nenkumbulo (`umsebenzi wokuqonda`).

Kusemva kokuqwalasela zonke ezi zinto apho ugqirha agqiba khona ukuba unayo na i-ME/CFS okanye akunjalo.

Ziziphi iindlela zonyango ze-ME/CFS?

Injongo ephambili yokunyanga i-ME/CFS kukunciphisa iimpawu zakho kwaye kukuncede uphile ubomi obuqhelekileyo kangangoko kunokwenzeka. Abanye abantu basenokungakwazi ukubuyela kwimpilo yabo epheleleyo ngaphambi kokuba babe nale meko. Nangona kunjalo, unyango lunokubonelela ngoncedo olukhulu.

Kukho iindlela ezininzi eziphambili zonyango:

1. Ukutshintsha imikhwa yokulala ('Utshintsho lwesiqhelo sokulala')

2. Amayeza

3. Ulawulo lwemisebenzi (olukwabizwa ngokuba 'yisantya')

Makhe sithethe ngesinye kwezi nkcukacha zithe vetshe .

1. Ukutshintsha imikhwa yokulala (ukuqhela ukulala kakuhle - `Ucoceko Lokulala`)

Ngaphambi kokuba ugqirha wakho akunike amayeza, unokukucebisa ukuba wenze izinto ezilula ezinokukunceda ulale ngcono, ezinje:

• Lala ngexesha elimiselweyo, uvuke ngexesha elimiselweyo. Ukwenza oku ngexesha elifanayo yonke imihla kuya kunceda iwotshi yomzimba wakho iqale ukusebenza kakuhle.
• Ukuba ulala emini, musa ukulala ixesha elingaphezu kwemizuzu engama-30. Ukulala ixesha elide emini kunokwenza kube nzima ukulala ebusuku.
• Sebenzisa ibhedi yakho kunye negumbi lokulala kuphela xa ulala kwaye usenza imisebenzi yesondo. Kuphephe ukubukela iTV, ukusebenzisa ifowuni yakho, okanye ukusebenza ngelixa uhleli ebhedini. Kungcono ukususa izixhobo ze-elektroniki kwigumbi lokulala.
• Kuphephe ukutya isidlo esikhulu ngaphambi kokuba ulale.Kwakhona, kuphephe utywala kunye ne-caffeine (efumaneka kwiti nakwikofu) ngaphambi kokuba ulale.

Oku sikubiza ngokuba 'kukucoceka ebuthongweni' okanye 'imikhwa emihle yokulala'.

2. Amayeza

Ngokuxhomekeke kwiimpawu zakho, ugqirha wakho unokucebisa amayeza alandelayo:

• Kwiintlungu: Iipilisi zokunciphisa iintlungu ezifana ne-'Nonsteroidal anti-inflammatory drugs (NSAIDs)'.
• Ngenxa yokulala, iintlungu, kunye nokudinwa: Ezinye izinto ezibangela uxinezeleko, ezifana ne-antidepressants (tricyclics).
• Ukunceda ekunciphiseni uxinezeleko kunye nokuphelisa iintlungu: Amayeza afana ne-`Selective serotonin reuptake inhibitors (SSRI)` kunye ne-`Serotonin-norepinephrine reuptake inhibitors (SNRI)`.
• Ukuba kukho usulelo: Ii-Antivirals.
• Ukuphucula ukusebenza kwenkqubo yomzimba yokuzikhusela: I-Intravenous immunoglobulin (IVIG).
• Xa udiniwe: `Ii-Corticosteroids` (ezi mazisetyenziswe ngononophelo olukhulu kwaye kuphela emva kwengcebiso kagqirha).

Ayizizo zonke ezi mithi ezisebenzela wonke umntu. Ugqirha wakho uya kugqiba ukuba leliphi iyeza elikulungeleyo. Amayeza amatsha nawo ayaphandwa.

3. Ulawulo lwemisebenzi (`Ulawulo lwemisebenzi` - 'isantya')

Njengoko besitshilo ngaphambili, iimpawu ze-ME/CFS ziyanda ngenxa yokuzibhokoxa ngokomzimba okanye ngokwengqondo (Post-Exertional Malaise - PEM). Njengonyango loku, oogqirha bafundisa indlela ebizwa ngokuba yi-"pacing." "Pacing" ithetha nje ukulinganisela amanqanaba akho okuphumla kunye nomsebenzi.

Njengoko uziqhelisa "ukuhamba ngesantya," ufunda ukuba zeziphi "imida" zakho. Cinga ngale mida njengocingo. Kufuneka uzame ukuhlala ngaphakathi kwemida ekhuselekileyo yoko umzimba wakho unako ukukuthwala. Ukuba uphuma kule mida, oko kukuthi, ukuba uzityhalela ngaphaya kwemida yakho, umzimba wakho awusayi kukwazi ukuyithwala. Oku kunokwenza iimpawu zakho zibe zimbi ngakumbi.

Ugqirha wakho angakunceda ufumanise ukuba yeyiphi imida yakho yomzimba neyengqondo. Kungaluncedo ukugcina idayari okanye ijenali yemisebenzi oyenzayo kunye nendlela oziva ngayo emva kwayo. Wakuba uyazi imida yakho, ungacwangcisa imisebenzi yakho ukuze ihlale ngaphakathi kwaloo mida.

Umzekelo, ukuba uziva udiniwe emva kokuhamba imizuzu eli-15, kuya kufuneka uzame ukuhamba imizuzu eli-10 kuphela ngosuku olulandelayo uze uthathe ikhefu. Eyona nto ibalulekileyo "ekuhambeni ngesantya" kukumamela umzimba wakho kancinci kancinci uze uqaphele imida yakho.

Ukuzilolonga okunzima kakhulu, njengokuzilolonga nge-aerobic, kunokwenza iimpawu ze-ME/CFS zibe mandundu. Ngoko ke, thetha nogqirha wakho malunga nokuba zeziphi izilolonga ezikhuselekileyo nezifanelekileyo kuwe.

Ngaba i-ME/CFS ingathintelwa?

Ngelishwa, okwangoku akukho ndlela eyaziwayo yokuthintela i-ME/CFS.

Yintoni ekufuneka ilindelwe ngumntu one-ME/CFS?

Akukho nyango lwe-ME/CFS. Nangona kunjalo, iimpawu zinokulawulwa ngokutshintsha ubuthongo, ulawulo lomsebenzi (isantya), kunye namayeza. Injongo yonyango kukunceda ukunciphisa iimpawu kangangoko kunokwenzeka kunye nokuphucula umgangatho wobomi.

Unyango Lokuziphatha Oluqondayo (i-CBT) lubonakalisiwe luluncedo kubantu abaninzi abane-ME/CFS. Lubanceda ukuba bajongane ngcono neempawu zabo kunye neengcinga kunye nokuziphatha okukhokelela kubo.

Kufuneka ulumke kakhulu ukuba ungasebenzi ngaphaya kwamandla akho. Xa udiniwe emzimbeni nasengqondweni, "isantya" - oko kukuthi, ukuthatha ikhefu phakathi komsebenzi womzimba nomsebenzi wengqondo - kunokuba luncedo kakhulu.

Ugqirha wakho unokucebisa ukuba ujoyine iqela lenkxaso nabanye abantu abane-ME/CFS. La maqela anokukunika inkuthazo eninzi, ulwazi, kunye namathuba okwabelana ngamava kunye namava ngemeko yakho.

Iyintoni imbono ye-ME/CFS?

Ngonyango, uninzi lweempawu ze-ME/CFS ziyaphucuka ngandlela thile. Nangona kunjalo, abanye abantu basenokungaphindi babuyele kwimpilo yabo yangaphambi kokuba babe neempawu. Indlela le meko echaphazela ngayo umntu ngamnye yahlukile. Kungcono ukuthetha nogqirha wakho ngemeko yakho kunye nendlela ocinga ngayo.

Ufanele uye nini kugqirha?

Ukuba uneempawu ze-ME/CFS (ingakumbi ukudinwa okuhlala ixesha elingaphezu kweenyanga ezintandathu), qiniseka ukuba ubona ugqirha. Ugqirha wakho uza kuvavanya iimpawu zakho aze enze isicwangciso sonyango ukukunceda ufumane isiqabu.

Ngamanye amaxesha, xa udiniwe kakhulu ukuba ungavuka ebhedini, ukubona ugqirha kunokuba yinto enkulu. Kwiimeko ezinjalo, ungathandabuzi ukuchazela ugqirha wakho ngefowuni indlela iimpawu zakho ezikuchaphazela ngayo. Ugqirha wakho unokukwazi ukukunika 'i-aphoyintimenti ye-intanethi' ukuze ukwazi ukunxibelelana usekhaya lakho.

Ngokuqaphela le meko kwangethuba uze uqale unyango, ungafumana isiqabu ngokukhawuleza.

Ndingayibuza yiphi imibuzo ugqirha wam?

Xa usiya kugqirha, ungabuza imibuzo efana nale:

• Luhlobo luni lonyango olundicebisayo?
• Ngaba kukho naziphi na iziphumo ebezingalindelekanga zonyango?
• Ndingayifumana njani imida yemisebenzi yam?
• Ukuba ndiziva ndiphilile ngokwaneleyo, ndingasebenza ngaphaya kwemida yam?
• Ndingayiphucula njani imikhwa yam yokulala (`ucoceko lokulala`)?

Buza imibuzo efana nale ukuze uqonde ngcono imeko yakho.

Umyalezo Wokugqibela Wokuya Ekhaya

I-Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) yimeko esongela ubomi kwaye inzima ngokwenene. Kodwa awuwedwa.Ukuba uyayiqonda le meko kwaye uyilawula ngokufanelekileyo, ungazilawula iimpawu kwaye uphile ubomi obungcono.

• Ukuba udiniwe rhoqo kwaye awupheli xa uphumle , musa ukulibala. Funa ingcebiso kugqirha.
• Funda indlela ebizwa ngokuba yi- "pacing" kwaye usebenzise amanqanaba akho amandla ngononophelo.
• Zama ukulala kamnandi ebusuku .
• Ukuba ufuna uncedo, ungabi nazintloni zokucela uncedo kusapho, kubahlobo, nakoogqirha .
• Amaqela enkxaso anokukunika amandla amakhulu engqondo.

Ndiyathemba ukuba olu lwazi uza kulufumana luluncedo. Hlala usempilweni!

I- Myalgic Encephalomyelitis, i-Chronic Fatigue Syndrome, i-ME/CFS, ukudinwa, ukudinwa okungapheliyo, i-post-exercise syndrome, ukungalali, iintlungu zomzimba, impilo yeSinhala