Ingabe nawe uzizwa ukhathele futhi ungenampilo usuku lonke? Ngisho noma ulala kahle futhi ungenzi umsebenzi omningi, lokhu kukhathala akupheli? Ingabe umzimba wakho uyabuhlungu? Uma unezimpawu ezinjengalezi isikhathi eside, ungase ube nesifo. Lokhu sikubiza ngokuthi i-Chronic Fatigue Syndrome (CFS). Ngezinye izikhathi kubizwa nangokuthi i-Myalgic Encephalomyelitis (ME/CFS). Lesi yisimo esicasulayo kakhulu nesisongela impilo. Ngakho-ke, ngaphezu kokwelashwa okuvamile kwaseNtshonalanga, kunezindlela eziningi zokwelapha ezihlukile abantu abafuna impumuzo kuzo. Namuhla sikhuluma ngalezo zindlela zokwelapha ezihlukile.
Kodwa ngaphambi kokuba singene kulokho, kukhona into eyodwa okudingeka uyikhumbule. Ucwaningo lwesayensi ngalezi zindlela zokwelapha ezihlukile luncane kakhulu kunocwaningo lwemithi evamile. Lokho akusho ukuthi azisebenzi. Kusho ukuthi imiphumela yazo, izinzuzo, kanye nokubi azikafakazelwa ngokuphelele. Abanye abantu bangathola impumuzo enkulu kuzo. Futhi iningi lazo ngokuvamile liphephile. Kodwa, into ebaluleke kakhulu ukuthi ngaphambi kokuthi uzame noma yini efana nale, nakanjani ukhulume nodokotela wakho. Ngaleyo ndlela, udokotela wakho uyazi ukuthi wenzani. Angakhetha okulungele wena futhi aqaphele imiphumela emibi engaba khona.
Ukwelapha Ingqondo Nomzimba
Lezi izindlela zokwelapha ezisebenzisa ukuxhumana phakathi kwengqondo nomzimba wethu ukuze zilethe impumuzo kokubili ngesikhathi esisodwa. Udokotela wakho angase akuphakamisele lezi zinto.
- Ukwelashwa nge-acupuncture: Lokhu kuhilela ukufaka izinaliti ezincane kakhulu ezindaweni ezithile emzimbeni ukuze kulinganiswe ukuhamba kwamandla. Ezinye izifundo zibonise ukuthi le ndlela inganciphisa ukukhathala kwengqondo nokomzimba, kanye nokucindezeleka, okungahambisana ne-CFS.
- Ukuhlikihla Okuthambile: Ukuhlikihla okuhle nokuthambile kungasiza ekunciphiseni ubuhlungu nokuqina komzimba, futhi kungaletha ukuthula kwengqondo okukhulu. Kukhona indlela yokuhlikihla yaseShayina ebizwa ngokuthi i-Tui na. Ezinye izifundo zithole ukuthi le ndlela inganciphisa nezimpawu ezifana nokukhathala, ubuhlungu, kanye nokungalali.
- I-Yoga ne-Tai Chi: Zombili izivivinyo ezisheshayo nezithambile ezihlanganisa ukwelula kanye namasu okuphefumula ngokujulile. Zinhle kakhulu ekwandiseni amandla, ekulawuleni ubuhlungu, nasekuthuliseni ingqondo.
- Ukuzindla Nokuphefumula Okujulile: Lokhu kungaba usizo kakhulu ekulawuleni ukucindezeleka nokukhathazeka okuhambisana nalesi simo. Imizuzu embalwa nje ngosuku yokugxila entweni eyodwa nokuphefumula ngokujulile kungenza umehluko omkhulu.
Ukwelashwa Ngezingxoxo
Ngezinye izikhathi lokho esikucabangayo nesikuzwayo kungathinta imizimba yethu ngqo. Ukwelashwa ngezingxoxo kungasiza ngezikhathi ezinjengalezi.
Ukwelashwa okuxoxwa kakhulu ngakho lokhu yi -Cognitive Behavioral Therapy (CBT) . Kalula nje, kuhilela ukusebenza nomeluleki ukuze uthole imicabango emibi kanye nokuziphatha onakho ngesimo sakho bese ushintsha kube yinto enhle kakhulu. Cabanga ngale ndlela: Esikhundleni sokucabanga ukuthi, "Angisoze ngalulama, angikwazi ukwenza lutho," zama ukucabanga ukuthi, "Ngizizwa ngingcono kancane namuhla, ngingenza okuthile."
Nakuba ezinye izifundo zisikisela ukuthi i-CBT ingasiza abanye abantu ukunciphisa izimpawu nokuphatha ukucindezeleka, ukucindezeleka, nokukhathazeka okuhambisana nalesi simo, kukhona impikiswano ngalokhu. Ngakho-ke kunzima ukusho ngokuqinisekile ukuthi izosebenza kuwo wonke umuntu. Kodwa ingakusiza wakhe amandla akho engqondo.
Ukwelashwa Komzimba
Ungase uzibuze, "Ngingazivocavoca kanjani uma ngikhathele kangaka?" Kodwa lokhu kwenziwa ngendlela ehlelekile futhi ngokucophelela. Lokhu kubizwa ngokuthi i-Graded Exercise Therapy (GET) .
Lokhu kuhilela ukuqala ngokuzivocavoca okufushane ongakwenza ngaphandle kokukhathala (isibonelo, ukuhamba imizuzu emi-2) bese uyeka ngaphambi kokuba uzizwe ukhathele. Bese, kancane kancane, usuku nosuku, isonto nesonto, wandisa isikhathi. Umgomo ukwandisa kancane kancane amandla omzimba wakho nokukhuthazela.
Kodwa nansi into okufanele uyiqaphele kakhulu. Kwabanye abantu abane-CFS/ME, ngemva kokuzivocavoca, ukukhathala, izinhlungu zomzimba, nezinye izimpawu kungaba nzima kakhulu ngosuku olulandelayo noma izinsuku ezimbalwa. Lokhu kubizwa ngokuthi i-Post-Exertional Malaise (PEM) .
Ngakho-ke, lokhu kwelashwa kokuzivocavoca akufanele wonke umuntu. Ukuthi ungakwenza yini lokhu, ukuthi ungaqala kanjani, nokuthi uyeke nini kuyinto okufanele uyixoxe nodokotela wakho futhi uyenze ngaphansi kokuqondisa kukadokotela we-physiotherapist . Ungalokothi uqale into efana nale wedwa.
| Indlela yokwelapha ehlukile | Impumuzo/inhloso engaba khona |
|---|---|
| Ukwelashwa nge-acupuncture | Ukunciphisa ukukhathala ngokomzimba nangokwengqondo, ukucindezeleka. |
| Ukubhucunga, i-yoga, ukuzindla | Nciphisa ubuhlungu, thula ingqondo, uthuthukise ubuthongo, wandise amandla. |
| Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) | Kuqinisa ingqondo ukuze ubhekane nokugula, ulawule ukucindezeleka nokukhathazeka. |
| Ukwelashwa Kokuzivocavoca Okunezinga Eliphezulu (GET) | Khulisa kancane kancane ukubekezelelana komzimba (ukubhekwa kwezokwelapha kubalulekile). |
| Izithako zokudla okunempilo | Kusiza ukwandisa amandla ngokugcwalisa ukuntuleka kokudla okunempilo emzimbeni (kuphela ngeseluleko sikadokotela). |
Izithasiselo Zezitshalo Nezokudla Okunempilo
Ngezinye izikhathi, ukuntuleka kokudla okunempilo emzimbeni nakho kungabangela ukukhathala. Ngakho-ke, abanye abantu baphendukela ezithasiselo zokudla okunempilo. Ezinye izifundo zithole ukuthi lokhu kunganikeza imiphumela ethile:
- I-NADH: Inhlanganisela esiza umzimba ukukhiqiza amandla.
- I-Magnesium: Iminerali ebalulekile ekusebenzeni kwemisipha kanye namazinga amandla.
- Ama-omega-3 fatty acids: Lawa atholakala kumafutha enhlanzi futhi asiza ekunciphiseni ukuvuvukala emzimbeni.
Kungakhathaliseki ukuthi lokhu kuyini, into ebaluleke kakhulu okufanele uyikhumbule ukuthi akufanele uqale ukuthatha amavithamini noma izithasiselo zokudla ngoba nje othile ekutshelile. Amanye amavithamini angaba yingozi emzimbeni wakho uma uwathatha kakhulu. Amanye awo angasebenzisana neminye imithi osuvele uyithatha. Ngakho-ke, ngaphambi kokuqala noma yisiphi isithasiselo, xhumana nodokotela wakho futhi usisebenzise kuphela uma esincoma.
Umlayezo Wokuya Nawe Ekhaya
- I-Chronic Fatigue Syndrome (ME/CFS) akuyona nje umuzwa wokukhathala, kodwa yisimo sangempela esithinta impilo yakho.
- Kunezindlela eziningi zokwelapha ezingasetshenziswa kulokhu, kodwa akuzona zonke ezinobufakazi obuqinile besayensi. Kodwa-ke, abanye abantu bangase bakuthole kuwusizo.
- Okubaluleke kakhulu: Khuluma nodokotela wakho njalo ngaphambi kokuqala noma yiluphi uhlobo lokwelashwa oluhlukile, isithasiselo sokudla okunempilo, noma uhlelo lokuzivocavoca.
- Okusebenza komunye umuntu kungase kungasebenzi komunye. Ngakho ungazami ukukopisha lokho abanye abakwenzayo.
- Lalela umzimba wakho, ikakhulukazi lapho uzivocavoca. Uma uzizwa ukhathele, yeka ngokushesha bese ucela iseluleko sezokwelapha. Qaphela kakhulu isimo esibizwa ngokuthi i-Post-Exertional Malaise (PEM).
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