Xa ugqirha wakho ekuxelela ukuba une-bipolar, ubomi bunokubonakala buyinkimbinkimbi kancinci. Ekubeni yimeko yobomi bonke, unyango olungcono ludla ngokuba yindibaniselwano yamayeza kunye nonyango lokuthetha. Kodwa ubusazi na ukuba ukongeza kwezi ndlela zonyango ziphambili, kukho ezinye iindlela ezininzi zokunceda ukulawula iimpawu zakho kunye nokufumana uxolo lwengqondo? Enyanisweni, izinto ezifana nokutya okunempilo, umthambo rhoqo, kunye nokulala kakuhle zinokunceda ukuthintela ukuba imeko yakho ingaphindi ibuyele.
Ngaba singenza utshintsho oluncinci kwindlela esiphila ngayo size sifumane impilo entle?
Khawucinge ngempembelelo enokuba nayo le meko ngokutshintsha izinto ezincinci esizenzayo kubomi bethu bemihla ngemihla.
Ukutya okunempilo
Sonke siyazi ukuba i-omega-3 fatty acids ibaluleke kangakanani ekusebenzeni kwengqondo yethu. Kwakhona, abaphandi bafumanise ukuba abantu abanesifo sokudakumba banamaqondo aphantsi eevithamini D kunye ne-B. Ngoko ke, ukutya ukutya okunesondlo kunokukunceda uzive ulawula ubomi bakho kwaye kukuncede uhlale unamandla engqondweni.
Ngoko ke, yitya iintlobo ezahlukeneyo zokutya kangangoko unako. Faka iinkozo ezipheleleyo, iziqhamo nemifuno emitsha, inyama engenamafutha, kunye neentlanzi ezinamafutha ezisempilweni njengesalmon, tuna, kunye ne-mackerel ekutyeni kwakho. Buza ugqirha wakho ukuba ufuna ukuthatha naziphi na izongezo zokutya .
Lala kamnandi kakhulu.
Ukulala kakuhle ebusuku kunokuba ngumceli mngeni kwi-bipolar disorder. Usenokukwazi ukulala iiyure ezininzi ngexesha le-manic episodes yakho, kodwa usenokungaziva ngathi ufuna ukuphuma ebhedini xa udandathekile. Khumbula, ukungalali kakuhle yimbangela enkulu yokutshintsha kweemvakalelo . Ukulala kakuhle ebusuku kubalulekile kwimpilo yakho yengqondo kunye nempilo yakho yomzimba.
Ngamanye amaxesha, iindlela zokunika iingcebiso zengqondo ezifana neCognitive Behavioral Therapy zinokunceda ekungalalini.
Ungazama ezi zinto ukuze ulale kamnandi ebusuku :
- Lala uze uvuke ngexesha elifanayo yonke imihla. Zama ukulala malunga neeyure ezisi-8 ngosuku.
- Yenza igumbi lakho libe yindawo ekhululekileyo nemnyama yokulala.
- Kuphephe ukusebenzisa ifowuni yakho okanye ukubukela iTV ngaphambi kokuba ulale. Endaweni yoko, hlamba umzimba wakho, funda incwadi, okanye wenze into ephumzayo.
- Kuphephe ukutya ukuze uzalise isisu sakho xa sele uza kulala.
Ukuzilolonga umzimba
Uphando lubonise ukuba umthambo unokunciphisa iimpawu zakho zokudakumba, uphucule umgangatho wobomi bakho, kwaye ukuncede wenze imisebenzi yemihla ngemihla ngcono.
Kodwa khumbula oku. Ukuzilolonga kakhulu okanye ngamandla kakhulu ngamanye amaxesha kunokukhokelela kwi-mania. Ngoko ke, kungcono ukuthetha nogqirha wakho ngale nto uze ugqibe ukuba loluphi uhlobo lokuzilolonga olufanelekileyo kuwe.
Iindlela zonyango ezidibanisa ingqondo nomzimba
Ezi zinokubizwa ngokuba ziindlela zonyango ezongezelelweyo ezinokongezwa ukongeza kunyango lwakho oluphambili.
Ukucamngca
Oku kunokukunceda uzole ingqondo yakho, ugxile ingqalelo yakho, wehlise uxinzelelo lwegazi, kwaye ulawule ixhala. Uphando lubonisa ukuba ukucamngca, xa kudityaniswe neCognitive-Based Mindfulness Therapy (CBMT), kunokunceda kakhulu ekunciphiseni iimpawu zokudakumba kunye nexhala.
Unyango lwe-Acupuncture
Oku kunokunceda ukunciphisa uxinzelelo kunye nokuphucula ukujikeleza kwegazi emzimbeni. Nangona kunjalo, ukuba ukhetha ukunyangwa ngolu hlobo, kufuneka lwenziwe kuphela yingcali enamava nefanelekileyo . Kwakhona, qiniseka ukuba iinaliti azinantsholongwane. Ekubeni uphando ngale ndlela lusaqhubeka, akukacaci ukuba iluncedo kangakanani na kwi-bipolar disorder.
Iivithamini ezongezelelweyo kunye nezongezo zesondlo
Eyona ndlela ilungileyo yokufumana iivithamini kunye neeminerali kukutya. Kodwa ngamanye amaxesha unokufuna ukuthatha izongezo. Ngaphambi kokuba uthathe naziphi na izongezo, qiniseka ukuba ubuza ugqirha wakho ukuba zikulungele na. Apha ngezantsi kukho ezinye ezifunyenwe ziluncedo kuphando.
| Isongezelelo sesondlo | Inokuba yintoni inzuzo yoko? |
|---|---|
| Ii-Omega-3 Fatty Acids | Iindidi ezimbini ze-omega-3 ngokukodwa, i-EPA kunye ne-DHA, zinokunceda ekunciphiseni iimpawu zokudakumba. |
| IVithamin D | Uphando lubonise ukuba abantu abane-bipolar disorder banokuba namanqanaba aphantsi e-vitamin D. Ukuthatha izongezo ze-vitamin D3 kunokunceda ukunciphisa iimpawu ze-mania kunye nokudakumba. Eyona mithombo ilungileyo kukukhanya kwelanga kunye neentlanzi ezinamafutha. |
| I-N-Acetyl Cysteine (NAC) | Inceda ekuveliseni ii-antioxidants ezikhusela iiseli zomzimba ekonakalisweni. Ezinye izifundo zibonise ukuba ukuthatha i-NAC kunciphisa iimpawu zokudakumba kwaye kuphucula umgangatho wobomi. |
| I-Choline, iChromium, iMagnesium | Kukho ubungqina bokuba ezi zinto zilungile kwimpilo yengqondo kwaye zinokunceda ekunciphiseni iimpawu ze-mania, kodwa uphando oluthe kratya luyadingeka kwezi zinto. |
Lumka kakhulu ngezi zinto!
Ayizizo zonke izinto ezibhalwe "zendalo" okanye "zezityalo" ezikhuselekileyo. Ezinye izinto zinokuba yingozi, ingakumbi kumntu onesifo sengqondo esibizwa ngokuba yi-bipolar disorder.
- I-St. John's Wort: Eli liyeza lemifuno elisetyenziselwa ukunyanga ukudakumba. Nangona kunjalo, alikhuthazwa kubantu abanesifo se-bipolar . Oku kungenxa yokuba linokubangela i-mania. Linokunxibelelana nezinye iziyobisi osenokuba uzisebenzisa.
- I-Folate/Folic Acid: Ukuba uthatha amayeza okulwa nokuxhuzula kwisifo se-bipolar, loo mayeza anokunciphisa amanqanaba akho e-folate. Nangona kunjalo, ukuba uthatha izongezo ze-folate/folic acid, inokuphazamisa ukusebenza kakuhle kwala mayeza.
Khumbula, ngaphambi kokuba uthathe naluphi na unyango olongezelelweyo, iivithamini, izongezo zesondlo, okanye uqale naluphi na unyango, ngokuqinisekileyo kufuneka uxoxe ngalo nogqirha wakho. Nguye owaziyo kakuhle ukuba luyahambelana na nemeko yakho kunye namanye amayeza owasebenzisayo.
Umyalezo Wokuya Ekhaya
- Ukunyanga isifo sengqondo esibizwa ngokuba yi-bipolar disorder kufana nomdlalo weqela. Wena nogqirha wakho kufuneka nisebenzisane.
- Ukongeza kumayeza neengcebiso ezinikwa ngugqirha wakho, ukutya ukutya okunempilo, ukulala kakuhle, kunye nokuzilolonga okufanelekileyo kuya kukunceda kakhulu.
- Ngasiphi na isizathu, musa ukuqala ukuthatha nayiphi na ivithamini, i-herbal, okanye ezinye izongezo kuba nje umntu ekuxelele ukuba wenze njalo. Soloko ubuza ugqirha wakho kuqala.
- Ayizizo zonke izinto "zendalo" ezikhuselekileyo. Ezinye izinto, njengeSt. John's Wort, zinokwenza isifo se-bipolar sibe sibi ngakumbi.
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