5 Nzira dzekurara Zvirinani neMultiple Sclerosis

Zvemukati

• 1. Taura nenyanzvi yehutano hwepfungwa
• 2. Tsvaga zviitiko zvinoenderana nemuviri wako
• 3. Tora nzira yakawanda yekugadzirisa marwadzo
• 4. Tora dundira rako uye ura pasi pesimba
• 5. Tarisa mavitamini ako
• Chinokosha

Zorora uye unzwe zvirinani mangwana neaya mahunyanzvi- uye nzira dzakatsigirwa-dzekutsvagisa.

Kuwana kurara zvirinani ndeimwe yenzira dzakakosha kwazvo dzekubudirira neakawanda sclerosis.

"Kurara kunochinja-shanduka maererano nehupenyu," anodaro Julie Fiol, RN, director weMS ruzivo uye zviwanikwa zveNational MS Society.

Izvo zvakakosha mukusimudzira hutano hwekuziva mashandiro, hutano hwepfungwa, moyo nemoyo uye mhasuru kugona, uye masimba esimba. Nekudaro, iye anotsanangura kuti vanhu vazhinji vane MS vanotambura nehope - 80 muzana vanotaura nezvekuneta.

Kana iwe uine MS, iwe unoda zvinopfuura kungoita kwakanaka kurara kwehutsanana (chirongwa chenguva dzose chekurara, kudzivirira zvishandiso neTV usati warara, nezvimwewo) padivi rako.

Zvinogoneka kuti sezvo maronda achikanganisa chero uye nzvimbo dzese dzeuropi, MS inogona kukanganisa kushanda kwecircadian uye hutano hwekurara, anotsanangura Dr. Kapil Sachdeva, chiremba wezveuropiyasi kuchipatara cheNorthwestern Medicine Central DuPage Hospital.

MS-yakasimudzira nyaya, dzakadai sekurwadziwa, mhasuru spasticity, weti frequency, kushanduka kwemanzwiro, uye kusagadzikana makumbo chirwere kazhinji zvinopa kukanda nekutendeuka.

Nehurombo, anowedzera, mishonga yakawanda inoshandiswa mukutungamira kweMS inogona kuramba ichitadzisa kurara.

Uine zvinhu zvakawanda zvirikutamba, zvakakosha kuti usangogadzirisa ako ekurara zviratidzo, asi chii chiri kunyatso kuvakonzera. Uye izvo zvichave zvakasiyana kune wese munhu.

Sachdeva anosimbisa kukosha kwekutaurirana ako ese zviratidzo uye zvinokunetsa kune wako nyanzvi kuitira kuti, pamwe chete, iwe ugadzire yakazara yekurara chirongwa chakakukodzera.

Chii chingarongedzerwa nezano rako? Hedzino shanu nzira dzinogona kutora dzekurara-dzinopwanya zviratidzo zveMS musoro-ku kusimudzira kurara kwako, hutano, uye hupenyu.

1. Taura nenyanzvi yehutano hwepfungwa

Kushungurudzika ndeimwe yemhedzisiro inowanzoitika yeMS, sekureva kwaFiol, uye inowanzo batsira mukushaya hope, kana kutadza kudonha kana kuramba wakarara. Zvisinei, rubatsiro runowanikwa.

Kunyangwe iwe uchigona kuita zvakawanda uri wega kukurudzira hutano hwako hwepfungwa uye hwepamoyo - senge kudzidzira kuzvitarisira kwakanaka, kushandisa nguva uchiita zviitiko zvine chinangwa, nekudyara muhukama hwehukama - zvinogona kubatsira zvakanyanya kubvunza zvakare nyanzvi, Sachdeva anodaro.

Sarudzo dzinosanganisira:

• kutaura nachiremba wepfungwa
• kukurukura nezvekusarudzwa kwemushonga nachiremba wepfungwa
• kushanda pamwe nekuziva maitiro ekurapa

Kufungisisa kwehunhu hwekurapa inzira yekurapa yekurapa iyo yakanangana nekunetsa uye kugadzirisa zvisina basa mafungiro maitiro mune anonyanya kubatsira.

"Kufungisisa maitiro ekurapa kuri kuzobata pazvinhu zvakawanda izvo zvinogona kunge zvichikonzera kurara kwakashata," Fiol anodaro. Semuenzaniso, CBT inogona kusimudzira maratidziro ekurwadziwa, kudzikisira zviratidzo zvekushushikana, uye kudzikira kwekutambudzika.

Zvakare, ichangoburwa inoratidza kuti kugona kwekuziva maitiro ekurapa kushaya hope (CBT-I) kunoderedza kuomarara kwekusarara, kunatsiridza kurara, uye kunoderedza huwandu hwekuneta.

Svikira kune yako MS nyanzvi kana inishuwarenzi yehutano kambani kuti uwane unonzwisisika hunhu hwechiremba hunokodzera zvaunoda. Ramba uchifunga kuti vazhinji vanopa telehealth services uye kushanya chaiko.

2. Tsvaga zviitiko zvinoenderana nemuviri wako

Zvinoenderana ne, kurovedza muviri kunogona kuchengetedza uye kugona kuvandudza hunhu kuvanhu vane MS.

Asi kana huwandu hwekuneta uye zvimwe zviratidzo zvemuviri zveMS zvanyanya, uye nemitezo yekushanda kwepanyama yakaderera, zvakajairika kusada kurovedza muviri kana kukanganiswa nekurovedza muviri.

Nekudaro, Fiol inosimbisa kuti zvisinei nemamiriro ezvinhu, unogona kusanganisa mafomu ekufamba kwakakodzera muzuva rako. Semuenzaniso, nzizi-dzakabatsirwa uye dzakagara maekisesaizi sarudzo dzinoshanda panguva yekurwiswa kana kana kugona kwemuviri kushoma, uye hapana padiki poindi yekufamba iwe yaunofanirwa kuita yakanaka pakurara kwako.

Chinhu chega chega chinobatsira.

Tarisa pane zvidiki, zvinogoneka shanduko, sekutora mashoma ezuva nezuva anodzika mukoridho nekudzoka zvakare, kumuka mangwanani ne10-miniti yoga kuyerera, kana kuita mamwe mawoko edenderedzwa kuputsa marefu makomputa stints.

Chinangwa hachisi chekurwadziwa kana kushushikana kwemhasuru - ndechokuita kuti ropa riyerere, kusunungura mamwe anonzwa-akanaka endorphins uye maurotransmitter, uye kubatsira uropi hwako hwakanakisa kuronga ayo marara kutenderera.

Kune akanakisa mhedzisiro, edza kuronga zviitiko zvako zvishoma maawa mashoma nguva yekurara isati yapera, Sachdeva anodaro. Kana iwe ukaona uchinzwa zvakare kumisikidzwa kumusoro kwekurara nekuda kwekushanda kwako, edza kuifambisa pakutanga kwezuva.

3. Tora nzira yakawanda yekugadzirisa marwadzo

"Marwadzo, kupisa kutsamwa, uye mhasuru kumhanya zvinoita kunge zvinopisa kune vanhu vazhinji husiku," Fiol anotsanangura. "Zvinogoneka kuti marwadzo ekurwadziwa anogona kuchinja zuva rese, asi zvinokwanisika kuti vanhu vasanyanyo kanganisika husiku uye nekudaro vanoziva kusagadzikana uye zviratidzo."

Usati watendeukira kumaopioid kana ekurapa mishonga, iye anokurudzira kutaura nachiremba wako nezvezvimwe zvingasarudzwa uye kwete kuzvidzivirira kumushonga chete.

Fiol anoti acupuncture, kukwiza muviri, kufunga zvine hungwaru, uye kurapwa kwemuviri zvinogona kukanganisa kurwadziwa uye nevanopa.

Tsinga-block uye Botox majekiseni anogona kudzikisira maratidziro ekurwadziwa uye mhasuru kushushikana.

Chekupedzisira, yakawanda isingarwadzi mishonga, yakadai seanodzvinyirira, inogona zvakare kushandiswa kushandura nzira iyo muviri unogadzirisa marwadzo, Sachdeva anodaro.

4. Tora dundira rako uye ura pasi pesimba

Dundira uye ura kusagadzikana zvakajairika muMS. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchida kuenda uye, kwenguva refu nguva dzekuramba uchienderera kwekurara unogona kunzwa kusinga gone

Nekudaro, kudzikamisa caffeine uye kunwa doro, kusasvuta, kudzivirira chikafu chine mafuta, uye kusadya kana kunwa chero chinhu mukati memaawa mashoma ekurara kunogona kubatsira, Sachdeva anodaro.

Iwe unogona zvakare kutaura nachiremba wako nezve yako bladder kana matumbo nyaya. Semuenzaniso, kana iwe uri kutora chero mishonga inogona kuwedzera weti kuburitsa, chiremba wako anogona kukurudzira kuitora mangwanani kwete husiku, Sachdeva anodaro, achiwedzera kuti iwewo haufanire kuzeza kusvika kune weurologist kana gastroenterologist rubatsiro rwekuwedzera.

Vanogona kubatsira kuona kusashivirira kwechikafu, izvo zvinokonzeresa kugaya, uye kukubatsira nemaitiro ekuzadza zvizere dundira uye ura paunoshandisa chimbuzi, anodaro.

Vanyoreji vezvekudya vanokwanisa zvakare kuve sosi huru kana uchiedza kukwidziridza kudya kwako kwehutano hweGI.

5. Tarisa mavitamini ako

Low vitamini D mazinga uye kushomeka kwevhitamini D zvinokonzeresa njodzi kune ese ari maviri ekuvandudza MS uye kufambira mberi kwezviratidzo. Ivo vanobatanidzwawo nekushaya hope.

Zvichakadaro, vanhu vazhinji vane MS vanotaura vasina zororo makumbo chirwere, icho chingave chine chekuita nekushomeka kwesimbi, Sachdeva anodaro.

Icho chaicho chinongedzo hachizivikanwe, asi kana iwe ukagara uine matambudziko ekurara kana asina kugadzikana makumbo chirwere, zvinogona kunge zvakakodzera kuti ako mavitamini mazinga aongororwe nerinyore ropa bvunzo.

Kana ako mazinga ari pasi, chiremba wako anogona kukubatsira kuti uone nzira yekuvasvitsa kwavanoda kuve kuburikidza nekudya uye maratidziro ehupenyu.

Semuenzaniso, nepo iwe uchikwanisa kuwana ayoni muzvikafu zvakadai senyama tsvuku uye bhinzi, uye vhitamini D mumukaka uye mutema, miriwo yemashizha, muviri unoburitsa huwandu hwayo vhitamini D kuburikidza nekuratidzwa nezuva.

Iron kushomeka anemia, umo muviri unoshaya masero matsvuku eropa akakwana ekufambisa okisijeni mumuviri wese, zvinogona zvakare kukonzera kuneta kwakanyanya. Zvinoenderana nekutsvaga, kupererwa neropa kwakabatana zvakanyanya neMMS.

Zvichienderana nekuomarara kwekushayikwa kupi, kuwedzera kunogona kudikanwa, asi usawedzere maitiro ekuwedzera usati watanga kubvunza chiremba wako.

Chinokosha

Kana zviratidzo zveMS zvakuita kuti unzwe kusingakwanise kuwana ziso rekuvhara raunoda, haufanire kunzwa usina tariro.

Kusvika pazasi pekuti nei uri kunetseka uye kutora matanho akareruka kunogona kukubatsira iwe kurova huswa uye unzwe zvirinani pazviri zuva rinotevera.

K. Aleisha Fetters, MS, CSCS, inyanzvi inosimbisa uye kugadzirisa mamiriro ezvinhu anogara achipa kumabhuku kusanganisira NGUVA, Hutano hweVarume, Hutano hwevakadzi, Runner's World, SELF, US News & World Report, Diabetic Living, uye O, Magazini yeOprah . Mabhuku ake anosanganisira "Zvipe Iwe ZVIMWE" uye "Fitness Hacks kweanopfuura makumi mashanu." Iwe unogona kazhinji kumuwana mune yekudzidzira mbatya uye bvudzi rekati.