Uma udokotela wakho ekutshela ukuthi une-bipolar, impilo ingazwakala iyinkimbinkimbi kancane. Njengoba kuyisimo sokuphila konke, ukwelashwa okungcono kakhulu kuvame ukuhlanganiswa kwemithi kanye nokwelashwa kokukhuluma. Kodwa bewazi ukuthi ngaphezu kwalezi zindlela zokwelapha eziyinhloko, kunezinye izindlela eziningi zokusiza ukuphatha izimpawu zakho nokuthola ukuthula kwengqondo? Eqinisweni, izinto ezifana nokudla okunempilo, ukuvivinya umzimba njalo, kanye nokulala kahle kungasiza ekuvimbeleni isimo sakho ukuthi singaphinde sibuye.
Singenza ushintsho oluncane endleleni yethu yokuphila futhi sithole impilo enhle?
Cabanga ukuthi lesi simo singaba nomthelela ongakanani ngokushintsha izinto ezincane esizenzayo ekuphileni kwethu kwansuku zonke.
Ukudla okunempilo
Sonke siyazi ukuthi ama-omega-3 fatty acid abaluleke kangakanani ekusebenzeni kobuchopho bethu. Futhi, abacwaningi bathole ukuthi abantu abanesifo sokucindezeleka banamazinga aphansi amavithamini D kanye ne-B. Ngakho-ke, ukudla ukudla okunomsoco kungakusiza uzizwe ulawula impilo yakho futhi kukusize uhlale uqinile engqondweni.
Ngakho-ke, yidla izinhlobo eziningi zokudla ngangokunokwenzeka. Faka okusanhlamvu okuphelele, izithelo nemifino emisha, inyama engenamafutha amaningi, kanye nenhlanzi enamafutha enempilo njenge-salmon, i-tuna, kanye ne-mackerel ekudleni kwakho. Buza udokotela wakho uma udinga ukuthatha noma yiziphi izithasiselo .
Lala kahle kakhulu.
Ukulala kahle ebusuku kungaba yinselele nge-bipolar disorder. Ungase ukwazi ukulala amahora ambalwa ngesikhathi sakho sokudangala, kodwa ungase ungazizwa sengathi ufuna ukuphuma embhedeni uma ucindezelekile. Khumbula, ukungakwazi ukulala kahle kuyimbangela enkulu yokushintshashintsha kwemizwelo . Ukulala kahle ebusuku kubalulekile empilweni yakho yengqondo kanye nempilo yakho yomzimba.
Ngezinye izikhathi, izindlela zokwelulekwa kwengqondo ezifana ne-Cognitive Behavioral Therapy zingasiza ekulweni nokungalali kahle.
Ungazama lezi zinto ukuze ulale kahle ebusuku :
- Lala uvuke ngesikhathi esifanayo nsuku zonke. Zibekele ukulala amahora angaba ngu-8 ngosuku.
- Yenza ikamelo lakho libe yindawo ekhululekile nemnyama yokulala.
- Gwema ukusebenzisa ifoni yakho noma ukubuka i-TV ngaphambi kokulala. Kunalokho, geza umzimba wakho, ufunde incwadi, noma wenze okuthile okuphumuzayo.
- Gwema ukudla ukuze ugcwalise isisu sakho ngaphambi kokuba ulale.
Ukuzivocavoca umzimba
Ucwaningo lukhombisile ukuthi ukuvivinya umzimba kunganciphisa izimpawu zakho zokucindezeleka, kuthuthukise ikhwalithi yempilo yakho, futhi kukusize wenze imisebenzi yansuku zonke kangcono.
Kodwa khumbula lokhu. Ukuzivocavoca kanzima kakhulu noma ngamandla amakhulu ngezinye izikhathi kungaholela ekuphazamisekeni kwengqondo. Ngakho-ke, kungcono ukukhuluma nodokotela wakho ngalokhu bese unquma ukuthi yiliphi izinga lokuzivocavoca elikufanele.
Izindlela zokwelapha ezixhumanisa ingqondo nomzimba
Lokhu kungabizwa nangokuthi ukwelashwa okungeziwe okungangezwa ngaphezu kokwelashwa kwakho okuyinhloko.
Ukuzindla
Lokhu kungasiza ukuzola ingqondo yakho, ukugxila ekunakeni kwakho, ukwehlisa umfutho wegazi, nokulawula ukukhathazeka. Ucwaningo lubonisa ukuthi ukuzindla, uma kuhlanganiswa ne-Cognitive-Based Mindfulness Therapy (CBMT), kungaba wusizo kakhulu ekunciphiseni izimpawu zokucindezeleka nokukhathazeka.
Ukwelashwa nge-acupuncture
Lokhu kungasiza ekunciphiseni ukucindezeleka nokuthuthukisa ukujikeleza kwegazi emzimbeni. Kodwa-ke, uma ukhetha ukwenza lokhu kwelashwa, kufanele kwenziwe kuphela uchwepheshe onolwazi noqeqeshiwe . Futhi, qiniseka ukuthi izinaliti ezisetshenzisiwe azinamagciwane. Njengoba ucwaningo ngale ndlela lusaqhubeka, akukakwazi ukusho ukuthi iwusizo kangakanani kwi-bipolar disorder.
Amavithamini engeziwe kanye nezithako zokudla okunempilo
Indlela engcono kakhulu yokuthola amavithamini namaminerali ukudla. Kodwa ngezinye izikhathi kungadingeka ukuthi uthathe izithasiselo. Ngaphambi kokuthatha noma yisiphi isithasiselo, qiniseka ukuthi ubuza udokotela wakho ukuthi sikulungele yini. Ngezansi kunezinye ezitholakale ziwusizo ngandlela thile ocwaningweni.
| Isengezo sokudla okunempilo | Kungaba yini inzuzo yalokho? |
|---|---|
| Ama-Acid Amafutha e-Omega-3 | Izinhlobo ezimbili ze-omega-3 ikakhulukazi, i-EPA kanye ne-DHA, zingasiza ekunciphiseni izimpawu zokucindezeleka. |
| I-Vitamin D | Ucwaningo lukhombisile ukuthi abantu abanesifo sokuphazamiseka kwengqondo esibizwa ngokuthi i-bipolar disorder bangase babe namazinga aphansi e-vitamin D. Ukuthatha izithasiselo ze-vitamin D3 kungasiza ekunciphiseni izimpawu zokuhlanya kanye nokucindezeleka. Imithombo engcono kakhulu ukukhanya kwelanga kanye nezinhlanzi ezinamafutha. |
| I-N-Acetyl Cysteine (NAC) | Kuyasiza ekukhiqizeni ama-antioxidants avikela amangqamuzana omzimba ekulimaleni. Ezinye izifundo zikhombisile ukuthi ukuthatha i-NAC kunciphisa izimpawu zokucindezeleka futhi kuthuthukisa ikhwalithi yokuphila. |
| I-Choline, i-Chromium, i-Magnesium | Kunobufakazi bokuthi lokhu kuhle empilweni yobuchopho futhi kungasiza ekunciphiseni izimpawu ze-mania, kodwa kudingeka ucwaningo olwengeziwe ngalokhu. |
Qaphela kakhulu ngalezi zinto!
Akuzona zonke izinto ezibhalwe ngokuthi “zemvelo” noma “izitshalo” eziphephile. Ezinye izinto zingaba yingozi, ikakhulukazi kumuntu onesifo sokuphazamiseka kwengqondo.
- I-St. John's Wort: Lona umuthi wamakhambi osetshenziselwa ukwelapha ukucindezeleka. Kodwa-ke, awunconywa kubantu abanesifo sokuphazamiseka kwengqondo . Lokhu kungenxa yokuthi ungabangela i-mania. Ungaphinde uhlangane neminye imithi ongase uyithathe.
- I-Folate/Folic Acid: Uma uthatha imithi yokulwa nokuxhuzula kwesifo sokuphazamiseka kwengqondo, leyo mithi inganciphisa amazinga akho e-folate. Kodwa-ke, uma uthatha izithako ze-folate/folic acid, kungaphazamisa ukusebenza kahle kwaleyo mithi.
Khumbula, ngaphambi kokuba uthathe noma yimiphi imithi eyengeziwe, amavithamini, isithasiselo sokudla okunempilo, noma uqale noma yikuphi ukwelashwa, kufanele nakanjani uxoxe ngakho nodokotela wakho. Nguye owaziyo kahle ukuthi kuyahambisana yini nesimo sakho kanye neminye imithi oyithathayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelapha isifo sokuphazamiseka kwengqondo okuguquguqukayo kufana nomdlalo weqembu. Wena nodokotela wakho kudingeka nibambisane.
- Ngaphezu kwemithi nezeluleko ezinikezwa udokotela wakho, ukudla okuhle, ukulala kahle, kanye nokuzivocavoca okufanele kuzokusiza kakhulu.
- Nganoma yisiphi isizathu, ungaqali ukuthatha noma yiliphi ivithamini, amakhambi, noma esinye isithasiselo ngoba nje othile ekutshelile. Hlola njalo nodokotela wakho kuqala.
- Akuzona zonke izinto "zemvelo" eziphephile. Ezinye izinto, njenge-St. John's Wort, zingenza isifo se-bipolar sibe sibi kakhulu.
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