Cog Fog: Maitiro Ekuita Neiyi Inowanzoitika MS Chiratidzo

Zvemukati

• Iyo sainzi iri kumashure kwecog fog
• Maitiro ekuita necog fog
• Kudya
• Rovedza muviri
• Kufungidzira kwehungwaru
• Maitiro epfupi-kwenguva
• Mu-iyo-iyo-nguva marongero
  
• Yakareba-temu mutambo mutambo
  

Kana iwe uchirarama ne multiple sclerosis (MS), pamwe wakarasikirwa nemaminetsi akati - kana asiri maawa - uchitsvaga mumba mako zvinhu zvisirizvo… kungowana makiyi ako kana chikwama kumwe kunhu kusingaite, senge imba yekubikira yekicheni kana mushonga kabhineti.

Hausi wega. Cog fog, kana MS-inoenderana nehuropi fog, inobata vanhu vazhinji vanogara neMS. Muchokwadi, zvinofungidzirwa kuti inopfuura hafu yevanhu vanogara neMS vanozovandudza nyaya dzekufunga senge kunetseka kunzwisisa hurukuro, kufunga zvakadzama, kana kuyeuka ndangariro.

MS-ers inodaidza ichi chiratidzo "cog fog" - ipfupi kune yekuziva mhute. Inotumidzwawo kuti hutsi hwehuropi, shanduko mukuziva, kana kukanganisika kwekuziva.

Kurasikirwa nechitima chako chepfungwa pakati pemutsara, kukanganwa kuti nei iwe wakapinda mukamuri, kana kutambura kuti urangarire zita reshamwari zvese zvingangoitika kana cog fog ichirova.

Krysia Hepatica, muzvinabhizimusi ane MS, anotsanangura mashandiro anoita huropi hwake zvakasiyana izvozvi. “Mashoko aripo. Zvinongotora nguva yakareba kuti zviwanikwe, ”anoudza Healthline.

“Semuenzaniso, kana mumwe munhu akandibvunza mubvunzo nezve chimwe chinhu kubva kumazuva kana mavhiki apfuura, ini handikwanise kugara ndichizvidhonza. Iyo inodzoka zvishoma nezvishoma, mune machunks. Kwakafanana nekusefa kuburikidza neyekare-yechikoro kadhi katalog pane kungo Googling iyo. Analog vs. digital. Ose anoshanda, rimwe rinongononoka, ”Hepatica anotsanangura.

Lucie Linder akaonekwa aine kudzokerazve-kuregedza MS muna 2007 uye anoti cog fog yanga iri nyaya yakakosha kwaari, futi. "Kukanganwa kwepakarepo, kusagadzikana, uye usimbe hwepfungwa hunogona kuitika chero miniti hazvifadzi kwazvo."

Linder inotsanangura nguva dzaanotadza kutarisa kana kuisa pfungwa pabasa nekuti huropi hwake hunoita kunge hwakamira mumatope makobvu.

Neraki, iye awana kuti cardio kurovedza muviri inomubatsira kuputika kuburikidza neiyo yakanamatira kunzwa.

Kune chikamu chikuru, shanduko yekuziva ichave yakapfava kusvika pakati nepakati, uye haizove yakanyanya zvekuti haugone kuzvitarisira. Asi inogona kuita izvo zvaimbove zviri nyore mabasa - sekutenga kune zvekutengesa - zvakanak darn zvinoshungurudza.

Iyo sainzi iri kumashure kwecog fog

MS chirwere chepakati sisitimu inokanganisa uropi uye musana. Izvo zvakare zvinokonzeresa nzvimbo dzekuzvimba uye maronda pahuropi.

"Nekuda kweizvozvo, [vanhu vane MS] vanogona kuve nenyaya dzekuziva idzo dzinowanzobata kunonoka kwekugadzirisa, kunetsa mabasa mazhinji, uye kukanganisa," anotsanangura kudaro David Mattson, MD, chiremba wezveuropi kuIndiana University Health.

Dzimwe dzenzvimbo dzinozivikanwa dzehupenyu dzinokanganiswa neshanduko dzekuziva dzinosanganisira ndangariro, kutarisisa uye kuisa pfungwa, kutaura kwemazwi, uye kugadzirisa ruzivo.

Mattson anonongedza kuti hapana kana MS lesion inokonzeresa izvi, asi cog fog inoita kunge inosanganisirwa nehuwandu hwakawedzera huwandu hweMS maronda muuropi.

Pamusoro peizvozvo, kuneta kwakazara muvanhu vane MS, izvo zvinogona kukonzera kukanganwa, kusava nechido, uye simba shoma.

"Avo vanoona kuneta vanogona kukuwana kwakaoma kupedzisa mabasa mumashure mezuva, kuve nekwaniso yakaderera yekumira nharaunda dzakadai sekupisa kwakanyanya, uye kurwisana nedambudziko rekurara kana kushushikana," Mattson anowedzera.

Olivia Djouadi, uyo akadzokerazve-achiregedza MS, anoti matambudziko ake ekuziva anoita kunge ari kuitika zvakanyanya nekuneta zvakanyanya, izvo zvinogona kumumisa munzira dzake. Uye semudzidzi, anoti hutsi hwehuropi hwakaipa.

"Zvinoreva kuti ndinokanganwa pamusoro pezvinhu zvakapusa, asi ndichiri kugona kurangarira zvinhu zvakaoma," anotsanangura kudaro. "Zvinoshungurudza zvikuru nekuti ndinoziva kuti ndaiziva mhinduro, asi hazviuye kwandiri," anogoverana neHealthline.

Nhau dzakanaka: Kune aripo nekukasira uye marefu-marefu marongero ekuderedza cog fog, kana kunyangwe kungoita kuti iwedzere kuitisa.

Maitiro ekuita necog fog

Vanachiremba nevarwere vese vanonzwa kushushikana nekushaikwa kwemasarudzo ekurapa anowanikwa pazvinhu zvekuziva zvinoenderana neMMS.

Zvakakosha kune vanoona nezvehutano kuti vape rutsigiro nekusimbiswa kuvarwere vavo vane MS vari kusangana neshanduko mukuziva kwavo, anodaro Dr. Victoria Leavitt, wezvekurapa neuropsychologist kuColumbiaDoctors uye mubatsiri purofesa weeuropsychology, muurology, kuColumbia University Medical Center.

Nekudaro, mukushaikwa kwemishonga, Leavitt anotenda kuti mararamiro maitiro anogona kuita mutsauko. "Zvinhu zvinoshanduka zviri mukutonga kwedu zvinogona kubatsira kuchinja nzira iyo munhu ane MS anorarama kuti akwanise kuchengetedza huropi hwake," anoudza Healthline.

Leavitt anoti iyo yechitatu trio yemafambiro ehupenyu anogona kuchinjika anogona kubatsira nekuziva mashandiro anosanganisira kudya, kurovedza muviri, uye kupfumisa kwehungwaru.

Kudya

Shanduko kuchikafu chako - kunyanya kuwedzerwa kwemafuta ane hutano - kunogona kubatsira necog fog.

Hepatica yaona kuti kudya mafuta ane hutano seavokhado, mafuta ekokonati, uye bota-rakadyiwa huswa zvinomubatsira mhute.

Mafuta ane hutano, kana chikafu chakapfuma mu omega-3s, anozivikanwa nebasa ravo muhutano hwehuropi.

Mukuwedzera kune avocados uye kokonati mafuta, sanganisira zvimwe zveizvi kuchikafu chako:

• zvegungwa salmon, mackerel, sardines, uye cod
• imwe mhandara yemafuta emuorivhi
• walnuts
• chia mbeu uye mbeu yefilakisi

Rovedza muviri

Kurovedza muviri kwave kuchidzidzwa kwemakore senzira yekubatsira vanhu vane MS kubata nematambudziko ezuva nezuva ehutsi hwemhute. Muchokwadi, yakawanikwa kuti chiitiko chemuviri chaive chakabatana zvakanyanya nekuziva kwekumhanya mune vanhu vane MS.

Asi hazvisi izvo chete zvinokanganisa kukanganisa uko kurovedza muviri kune huropi kwakakosha. Kuita chiitiko chemuviri kwakanakirawo muviri uye hutano hwepfungwa.

Zvakawanikwa kuti vanhu vane MS avo vakapinda muchirongwa cheaerobic chiitiko vakaona kuwedzera kwemanzwiro. Kana iwe uchinzwa zvakanaka, iwe une yakakwidziridzwa kugona kugadzirisa ruzivo. Chero mhando yekurovedza muviri inobatsira, asi vaongorori vanoita kunge vanotarisisa zvakanyanya kuekisesaizi uye iro basa rairi kuita muMS nekuziva basa.

Uye zvakare, yakashumwa kuti vanhu vane MS vaigara vachirovedza muviri vaine kudzikiswa kwezvironda muuropi, izvo zvinoratidza kuti kurovedza muviri kune simba zvakadii.

Kufungidzira kwehungwaru

Kuvandudza kwehungwaru kunosanganisira izvo zvinhu zvaunoita kuti uropi hwako hurwiswe.

Kutora chikamu muzviitiko zvezuva nezuva zvakaita sezwi nenhamba yemitambo, kana kurovera-kunetsa maitiro senge crossword, Sudoku, uye jigsaw puzzles, zvinogona kubatsira kuchengetedza uropi hwako hutsva uye hwakabatikana. Kutamba iyi kana mimwe mitambo yebhodhi neshamwari kana mhuri kunogona zvakare kumutsa mamwe mabhenefiti.

Kuti uwane mabhenefiti akakurisa-ekusimudzira, dzidza hunyanzvi kana mutauro, kana kutora chinhu chitsva chekuvaraidza.

Maitiro epfupi-kwenguva

Nepo kushandisa kwenguva yakareba mhinduro dzegogu mhute kwakakosha, iwe zvakare ungango batsirwa kubva kune mamwe matipi ayo achapa iko zvino kurerukirwa.

Hepatica anoti dzimwe nzira dzekuwedzera dzinomushandira paanenge achisangana nemhute yecog ari kutora zvinyorwa zvakanaka, achinyora zvese pasi pakarenda yake, uye kuwanda-tasking zvishoma sezvinobvira. "Zviri nani kwandiri kutanga uye kupedzisa mabasa ndisati ndaenda kunotanga chimwe chinhu chitsva," anodaro.

Mattson anobvumirana nemaitiro aya uye anoti varwere vake vanoita zvakanyanya pavanonyora zvinyorwa, vanodzivisa zvinokanganisa, uye vanoita chinhu chimwe chete panguva. Iye zvakare anokurudzira kutsvaga iyo nguva yezuva iwe paunenge uri mutsva uye une simba uye uchiita ako akaomesesa mabasa panguva iyoyo.

Mu-iyo-iyo-nguva marongero

• Shandisa nzira yesangano senge rondedzero kana post-iyo manotsi.
• Tarisa pane kuita basa rimwe chete panguva yakanyarara, isina-nzvimbo isina nzvimbo.
• Shandisa iyo nguva yezuva iwe uine yakanyanya simba kune akaomesesa mabasa.
• Kumbira mhuri neshamwari kuti vataure zvishoma zvishoma kuti vakupe nguva yakawanda yekugadzirisa ruzivo.
• Dzidzira kufema kwakadzika kudzikisira kushushikana uye kushushikana kwehutsi hwehuropi.

Yakareba-temu mutambo mutambo

• Idya chikafu chehuropi chakazara nemafuta ane hutano kana omega-3s senge avocado, salmon, uye walnuts.
• Tora kufamba kana kuita imwe nzira yekurovedza muviri yaunoda nguva dzose.
• Dzidza chimwe chinhu chitsva kupokana nehuropi hwako.

Kana iwe uchinetseka nemabatiro aungaita aya marongero muhupenyu hwako, Leavitt anoti taura nachiremba wako kana timu yekurapa. Ivo vanogona kukubatsira iwe kuuya nehurongwa hwekuita kuti zvinhu izvi zvishande.

Zano rimwe raanoda kunetsa nderekuti: Tanga diki uye gadza zvinangwa chaizvo kusvika iwe unzwe kubudirira. "Unofanira kuita zvinhu zvaunofarira kuti vave tsika," anodaro.

Leavitt arikutarisawo mune yekurara basa, pasocial network, nekubatana nenharaunda inotamba nemabatiro anoita vanhu vane MS shanduko mukuziva. Iye anotenda izvo zvinhu pamwe neeerobic kurovedza muviri, chikafu, uye kugona kwehungwaru dzose inzira dzakanakisa dzekudzivirira kubva kuderera kweramangwana.

"Ndinoona iyi senzvimbo inovimbisa yekutsvagisa," anodaro. "Pakupedzisira, tinofanirwa kushandura humbowo hwedu uye zvatakawana mukurapa."

Ndichiri kugara neMS uye kubata necog fog inogona kunge iri dambudziko chairo, Hepatica anoti anoedza kusarega ichimudzikisira. "Ini ndinongobvuma kuti huropi hwangu hunoshanda neimwe nzira izvozvi uye ndinotenda kuva nemazano anobatsira," anotsanangura kudaro.

Sara Lindberg, BS, M.Ed, anoshanda akazvimiririra nezvehutano uye munyori wemuviri. Anobata bhachelor mukurovedza sainzi uye dhigirii ra master mune kuraira. Akapedza hupenyu hwake achidzidzisa vanhu nezve kukosha kwehutano, hutano, kufunga, uye hutano hwepfungwa. Iye anozvisarudzira mukubatana kwepfungwa-nemuviri, achitarisa kuti kugadzikana kwedu kwepfungwa uye kwepamoyo kunokanganisa sei hutano hwedu uye hutano.