As u fibromialgie het, weet u dat die lewe tien keer moeiliker is. Chroniese pynstoornis beïnvloed elke deel van u dag. Jy is moeg, seer en kan nie helder dink nie. Hoe kan u dit regkry? Verligting van pyn en moegheid by fibromialgie is moontlik, en ons sal probeer om u wenke te gee sodat u die simptome beter kan hanteer.
Die nadeel is dat elke simptoom, van breintog tot pyn, moegheid en depressie, u nie net seermaak nie, maar ook u verhoudings, werkslewe en u liggaamlike, emosionele en geestesgesondheid beïnvloed.
Het fibromialgie definitiewe kuur?
Vir nou het fibromialgie nie ‘n definitiewe kuur wat vir almal werk nie, hoewel daar hoop is. Dit beteken dat u moet leer om met fibromialgie-pyn te leef en stappe te neem om die simptome daarvan te verlig. Daarom benodig effektiewe fibromialgie-behandeling ‘n kombinasie van medikasie en lewenstylvaardighede.
Wenke om pyn en moegheid in fibromialgie te verlig
1. Begin oefen
Oefening word aanbeveel vir die meeste mense, maar dit kan veral diegene met fibromialgie help, wat dikwels styf voel (veral nadat hulle soggens wakker is) en ‘n rustelose bene-sindroom. Deur gereeld te oefen, kan dit buierigheid en slaap verbeter, pyn verlig, moegheid verminder, of sirkulasie verbeter en die hart versterk.
Ons wys u wat die aanbevole aktiwiteite vir fibromialgie-pasiënte is:
- strek
- loop
- joga
- fietsry
- swem
- Water aerobics
- Krag opleiding.
Tydens oefening moet fibromialgie-pasiënte versigtig wees, aangesien oefening soms teenproduktief kan wees. Dit is waarom dit so belangrik is om u limiet te ken en u dokter te raadpleeg voordat u met ‘n oefenprogram begin of verander.
2. Probeer verskillende terapieë
Fibromialgie-pasiënte ervaar meer pyn as ander mense. Hulle kan dit deur die hele liggaam of in verskeie sensitiewe punte voel. Waterterapie, ligte aërobiese oefening, toediening van hitte of koue, akupunktuur en osteopatiese of chiropraktiese manipulasie help fibromialgie-pasiënte.
Die gebruik van verskillende terapieë kan mobiliteit verhoog, liggaamlike funksie verbeter en pyn verlig. Kenners meen dat fisiese terapie mense kan help om hul spiertonus en buigsaamheid te herwin. Masseer kan sommige mense help, maar dit werk nie altyd vir almal nie, want selfs ‘n ligte druk kan pyn vererger.
Soos oefening, moet alle terapieë geleidelik geïmplementeer word.
3. Eet ‘n gesonde dieet
Die eet van ‘n gesonde dieet is baie belangrik vir almal, selfs meer vir diegene met fibromialgie. As u baie groente, vrugte, volgraan, maer vleis en suiwelprodukte eet, sal u energie gee, gewig verlaag en u algemene gesondheid verbeter terwyl u fibromialgie beveg. Daar is ‘n paar kosse wat u moet uitskakel, want dit lyk asof dit die lastigste is vir mense met fibromialgie. Dit is die volgende:
- Voedseladditiewe soos MSG en nitrate (die preserveermiddel by worsbroodjies en spek)
- suiker
4. kry genoeg slaap
Pyn, spanning en angs kan ‘n persoon met fibromialgie van die slaap beroof. Die probleem is dat dit presies die belangrikste simptoom van fibromialgie is: moegheid. Baie pasiënte het ook slaapapnee, en om hierdie rede is daar situasies waarin dit gerieflik is om na ‘n slaapstudie te gaan om ‘n kontrole uit te voer.
As u besluit om na die dokter te gaan, moet u kyk of u ‘n slaapmedikasie vir u aandui. Maar probeer bowenal goeie slaapgewoontes. Hier is ‘n paar voorstelle:
- Maak u kamer ‘n gemaklike plek deur geraas en uiterste temperature te verminder.
- Dra ligte, gemaklike beddegoed en klere.
- Begin rituele om u te help ontspan tydens slaaptyd, soos om ‘n ontspannende bad te neem of ‘n boek te lees.
- Gaan bed toe en staan elke dag op dieselfde tyd op, insluitend naweke en vakansies.
- As u ‘n middagslapie neem, moet dit nie langer as ‘n uur duur nie en dit voor 15:00 neem.
- Vermy kafeïen, alkohol en tabak.
- Bly weg van vetterige en gekruide kos wat sooibrand kan ontstel of veroorsaak.
- Neem gedurende die dag tyd om al u bekommernisse uit te skakel.
- Gaan bed toe as u slaperig is en bespreek die bed net om te slaap.
5. Let op u sekslewe
Vroue met fibromialgie ervaar gereeld pyn met hul menstruele siklusse en tydens saamwees. Styfheid van pyn of spiergewrig kan inmeng met u vermoë om privaatheid te geniet. Benewens fisiese uitdagings, kan negatiewe veranderinge in selfpersepsie, soos om onaantreklik te voel, ongemaklik te voel of bloot nie sexy te voel nie, lei tot verlies aan begeerte. As daar stres en angs bygevoeg word, kan dit belemmer in ons dag tot dag.
As u om een of ander rede die gewoonte verkry het om seks te vermy, is dit goed om te weet dat u hulp by die dokter kan gaan soek. U seksuele gesondheid is net so belangrik soos u liggaamlike, geestelike en emosionele gesondheid. ‘N Dokter sal u nie net help om die probleem op te los nie, maar sal ook maniere aanbeveel om u libido, selfbeeld te verhoog en u te help om pyn of ongemak te bestuur.
6. Verminder stres
Fibromialgie kan die geheue beïnvloed en sogenaamde fibro-mis of fibrofog veroorsaak , ‘n onvermoë om duidelik te dink. Dit kan veral frustrerend wees as u eenvoudige take probeer doen. Stres kan ‘n oorsaak van fibromialgie wees, aangesien konstante spanning die endokriene stelsel kan dreineer en hormoonvlakke kan verander.
Om die simptome van fibro-mis te oorkom, wil ons u raad gee, sodat u u las kan hanteer:
- Gaan voort met u daaglikse aktiwiteite . Fibromialgie-pasiënte vererger soms onwetend pyn en moegheid deur te oordryf as hulle goed voel.
- Probeer ontspanningstegnieke . Metodes wat stres en pyn help verminder, is asemhalings- en ontspanningsoefeninge, meditasie, aromaterapie en biofeedback. Laasgenoemde gebruik ‘n masjien om pasiënte te help om hul liggaamsseine te lees om angs en pyn te verminder.
- Stel perke . Miskien moet u met u toesighouer by die werk praat om u skedule te verander, u werklas te verminder, of bloot u behoeftes te identifiseer en te kommunikeer. Dit is ook goed dat u medewerkers op datum is.
- Raadpleeg ‘n kognitiewe gedragsterapeut . Hierdie vorm van psigoterapie ondersoek hoe ons denke beïnvloed hoe ons voel en wat ons doen. Fiberomialgie-lyers kan baie emosionele afwykings hê, en terapie kan dit help om dit te beheer.
7. Probeer kruie en aanvullings
Magnesium en asetiel-L-karnitien kan die simptome van fibromialgie help verlig. Magnesium verminder senuwee- en spierpyn, dus as hierdie mineraal uitgeput is, ervaar die liggaam meer pyn. Verder gebruik die liggaam asetiel-L-karnitien om ‘n ander hormoon, asetielcholien, te produseer, wat in die brein gebruik word om probleme met bui, geheue en konsentrasie te verbeter, wat dikwels saamval met fibromialgie.
As u besluit om hierdie aanvullings, kruie of ander terapieë wat u oorweeg te gebruik, beveel ons u aan met u dokter, aangesien hy of sy u kan lei en bepaal wat die beste vir u is.
Ons weet dat fibromialgie ‘n stille siekte is wat nie gesien word nie en dat dit so moeilik is om te verstaan vir diegene wat dit nie het nie. Daarom wil ons u mening en ervaring daaroor lees, sodat ons saam hierdie aanmoediging en advies kan ondersteun. En u, ly u of ken u ‘n familielid of ‘n hegte vriend met fibromialgie?
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