Ukuba unayo i-fibromyalgia, uyazi ukuba kunjani ukuhlala nentlungu engapheliyo kunye nokuqina okunokubangela. Kwaye ngelixa amayeza kunye nonyango zingundoqo ekulawuleni iimpawu, ukubandakanya imisebenzi yomzimba kunokuwuphucula kakhulu umgangatho wobomi.
“Zama ukuqhubeka ushukuma” sisiqubulo sam eso kwizigulana,” utshilo uMaura Daly Iversen, PT, DPT, SD, MPH, isithethi seAmerican Physical Therapy Association. Okukhona ushukuma kancinci, kokukhona uya kuziva iintlungu nokudinwa. Ukuzivocavoca kunokukunceda ukuba ulale ngcono kwaye unciphise imfuno yakho yeentlungu zentlungu, kunye nokuphucula isimo sakho sengqondo: "Ngokuphindaphindiweyo, intlungu ye-fibromyalgia ikhokelela ekudakaleni," wongezelela u-Iversen. "Ukuzilolonga yindlela entle, esempilweni yokulawula zombini iimeko."
Nazi izinto ezinhlanu eziphezulu zokusebenzisana ne-fibro-friendly, kunye neengcebiso kunye neendlela zokuncedisa ukuba unqabile kwaye uphathe kakubi ngaphantsi: (Khangela ugqirha wakho ngaphambi kokuba uqale nayiphi na inkqubo.)
Contents
ukuhamba
Yindlela efanelekileyo yokuzivocavoca i-aerobic elula, enika uluhlu lweenzuzo zokuphilisa: Izisa ioksijini kunye nesondlo kwimisipha yakho ukuze ihlale iphilile, inceda ukwakha amandla kwakhona, yonyusa amandla, kwaye inciphise ukuqina nentlungu. Ngapha koko, uphononongo olunzulu lophando lufumanise ukuba i-aerobics eneempembelelo ezisezantsi zisebenza kakhulu ekuphuculeni iimpawu ze-FMS. Ukuhamba ngebhayisikile lolunye ukhetho olulungileyo: "Ukubuyela umva, okanye ukubuyela umva, intshukumo inceda ukunika ukuphumla," wongeza u-Iversen, okwangusihlalo weSebe lezoNyango loMzimba kwiYunivesithi yase Northeastern Bouve College impiloZeSayensi.
Ezinye iindlela ezisebenzayo zokuzilolonga zibandakanya ukuqubha kunye ne-aerobics yamanzi kwindawo eshushu (amanzi afudumeleyo aphumza izihlunu, kwaye ukugcwala kwamanzi kunceda ekuhambeni, ngelixa amanzi abandayo enokwenza izihlunu ziqine) kunye nokusebenzisa umqeqeshi we-elliptical (ophantsi). impembelelo kuno-a yokunyathela).
Iphoso elinobomi: Yenza ukuqhuma okufutshane, kungekhona ixesha elide. Uphando lubonisa ukwaphula umthambo omde ube ngamaqhekeza amafutshane kubonelela ngezibonelelo zempilo ezifanayo-kwaye kubantu abane-fibro, isicwangciso sokugqibela sesona silungileyo: "Ukuba usukelo lwakho kukuhamba imizuzu engama-30, qala ngokuhamba ngemizuzu eyi-10 ngosuku," utshilo u-Iversen. . “Sukulushiya uhambo lwakho lokugqibela sele ushiywe lixesha; kulapho ukudinwa kuyeyona nto imbi.” Iingcali zincoma ukwenza umthambo we-aerobic kathathu ukuya kane ngeveki ngeentsuku ezingahambelaniyo. Ukukunceda ukukukhuthaza ukuba uhlale endleleni, joyina iqela lokuhamba okanye lokuzilolonga, wongeza u-Iversen.
Ukunxibelelana
Yenza ubuncinci kanye ngemini ukunceda ukonyusa ukuguquguquka, ukukhulula imisipha eqinile, eqinile, kwaye uphucule uluhlu lwentshukumo - indibaniselwano eya kunceda ukwenza lula iintshukumo zemihla ngemihla, njengokujonga egxalabeni lakho okanye ukufikelela kwitoti kwishelufa ephezulu yesandla sakho. i-pantry. Ukuzolula ngexesha lokuzilolonga kusenokukunceda ukuba unyamezele ngcono uqeqesho.
Iphoso elinobomi: Jonganisa ukupholisa, ungashushu. Ixesha elihle lokulula lilandela uhlobo oluthile lomsebenzi wokufudumala okufudumele, uthi Iversen; unokuzilimaza uzama ukunweba imisipha ebandayo. Qala ngokuzibeka phambi kokuba uzive ulula kancane kwi-muscle, uze ubambe isalathiso somzuzu opheleleyo ngenzuzo enkulu.
Uqeqesho lwamandla
Iqhinga kukusebenzisa iintsimbi ezilula (qala nge-1 ukuya kwi-3 yeeponti, utsho u-Iversen) kwaye uphakamise kancinci kwaye ngokuchanekileyo ukuphucula ithoni kwaye wenze izihlunu zomelele-izihlunu zomelele zisebenzisa umgudu omncinci kunezihlunu ezibuthathaka, ezinokuzishiya zingadinwa kangako. Ngaphezu koko, izifundo zibonisa uqeqesho lwamandla lunokunceda ukunyanga ukudakumba, kunye namanye amayeza. Injongo yokubala indawo nganye engundoqo � imilenze, isifuba, amagxa, umva, iingalo, kunye nethumba kabini ukuya kathathu ngeveki, ubuncinci bekhefu losuku olu-1 phakathi. Qala ngobunzima onokuthi uphakamise ngokukhululekileyo kwii-reps ezisibhozo, emva koko unyuse ngokuthe chu ukuya kwi-10 kunye ne-12 reps. Xa unokuphakamisa ubunzima amaxesha ali-12, iiseshini ezimbini ngokulandelelana, ulungele ukunyusa ubunzima kancinane (kwaye uqale umva ezantsi kwii-reps ezisibhozo.)
Iphoso elinobomi: Nciphisa uluhlu lwesindululo. Thatha i-bicep curl, umzekelo: Kukho iinxalenye ezimbini kuloo nto ishukumayo �xa unyusa isandla sakho egxalabeni lakho (inqanaba lokugxila) naxa usihlisela ezantsi ethangeni lakho (isigaba se-eccentric). Le nxalenye yesibini inokuba yingxaki - ukuhla kakhulu kunokubangela ukungonwabi kwaye yenze intlungu ibe mandundu kubantu abane-fibromyalgia, utshilo u-Iversen. Izifundo zibonisa ukunciphisa eso sigaba sinokunceda ukunciphisa ubuhlungu bemisipha.
Yoga
Ukuziqhelanisa nohlobo lweHatha - indibaniselwano ethambileyo yokuma, ukuphefumla, kunye nokucamngca - kunciphisa iimpawu zomzimba nezengqondo zentlungu engapheliyo kwabasetyhini abane-fibromyalgia, ngokutsho kophononongo lwakutsha nje olupapashwe kwi-fibromyalgia. Umbhalo woPhando loPhando. Abathathi-nxaxheba babalisa intlungu ephantsi kakhulu; Kwakhona bebaninzi bemkela imeko yabo kwaye beziva bengenakunceda kwaye banengqondo.
I-Yoga ikwanceda ukwakha unyamezelo kunye namandla kwaye iphucula ubuthongo kunye nokugxila. I-Tai chi, apho ucothayo nangobubele wenze uthotho lweentshukumo, ikwabonisiwe ukunceda ukuthomalalisa iintlungu ze-fibro kunye nezinye iimpawu-mhlawumbi ngcono kunokolula, ngokophononongo lwakutsha nje oluvela kwiZiko lezoNyango laseTufts.
Iphoso elinobomi: Guqula iintshukumo ukunciphisa uxinzelelo. Ukuba isikhundla esithile sibuhlungu, ungayilungisa ukuze ufumane izibonelelo ngeentlungu ezincinci, utsho u-Iversen. "Ngokwenja esezantsi, umzekelo, uxinzelelo lwezandla lunokuba buhlungu kumntu one-fibromyalgia, ke phumla kwiingalo zakho endaweni yoko." Kwaye ungakhathazeki ngokwandisa amadolo akho ngokupheleleyo, wongeza nje ukuba ungangena kwindawo esisiseko, kwaye ukhululekile kweso sikhundla, yeyona nto ibalulekileyo. Kubaqalayo ngakumbi, kubalulekile ukufumana umhlohli oziqondayo iimfuno zakho - cela iingcebiso kugqirha wakho womzimba okanye ugqirha.
Imisebenzi yemihla ngemihla
Kunjalo uphononongo lubonisa ukuba ukudlala nabantwana bakho, ukugungxula imigangatho, ukwenza isitiya, kunye nezinye izinto ozenzayo kubomi bemihla ngemihla kubala ekwandiseni ukomelela kunye nokunciphisa iimpawu.
Iphoso elinobomi: Cwangcisa usuku lwakho ukulawula ngcono iintlungu. "Sasaza uluhlu lwemisebenzi yakho yonke le mini, ukwenza eyona inzima kusasa," ucebisa u-Iversen. Kwaye zinike ikhefu: Ukuba ufuna ukudlala nabantwana bakho, kodwa usentlungwini, hlala phantsi nabo ukuze ungoyami uze ubaleke. Sukucoca imigangatho yakho esezandleni nasemadolweni; ufumane i-mop engasindi endaweni yoko. Kwaye xa ufuna ukuphumla, thatha.
Uxhaswe nge Scoop.it ukusuka: www.prevention.com
Nge-fibromyalgia, ukuzivocavoca kunokuphucula umgangatho wobomi kunye nokunciphisa intlungu. Njengesihlungu esingapheliyo, iimpawu zihlala ziphazamisa kwaye zonakalise. Nangona kunjalo, ukulandela isenzo esifanelekileyo kunye no unyango oluqhubekayo lunokunceda kakhulu ukunciphisa abantu ababi.
Ngolunye ulwazi, nceda ukhululeke ukucela uDkt Jimenez okanye uqhagamshelane nathi 915-850-0900 .
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "I-5 Eyona ndlela iSebenzayo yokuSebenza okuPhezulu"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
