Gajiyawar Fibro: Dalilin da ya Faru da Yadda Ake Sarrafa ta

Wadatacce

• Dalilin gajiya
• Yadda ake sarrafa gajiyawar fibro
• 1. Gane abubuwan da ke jawo ku
• 2. Motsa jiki a kai a kai
• 3. Canza tsarin abincinka
• 4. Createirƙiri kwanciyar hankali lokacin bacci
• 5. Bi da sauran yanayi
• 6. Rage damuwa
• 7. Yi la’akari da madadin hanyoyin magance cutar
• 8. Kayan abinci mai gina jiki
• Melatonin
• Co-enzyme Q10 (CoQ10)
• Acetyl L-carnitine (LAC)
• Magnesium citrate
• 9. Tsara lokaci a lokacin hutun ka
• Yaushe za a nemi taimako
• Awauki

Fibromyalgia wani yanayi ne na yau da kullun wanda yawanci yake fama da ciwo mai yaɗuwa na yau da kullun. Gajiya kuma na iya zama babban korafi.

A cewar Fungiyar Fibromyalgia ta ,asa, fibromyalgia yana shafar tsakanin kashi 3 zuwa 6 na mutanen duniya. Kusan kashi 76 na mutanen da ke da fibromyalgia suna fuskantar gajiya wanda ba ya tafiya ko da bayan barci ko hutawa.

Gajiyawar da fibromyalgia ya haifar ta bambanta da gajiyar yau da kullun. Za a iya bayyana gajiya kamar:

• gajiyar jiki
• barcin da bai huce ba
• rashin kuzari ko dalili
• tawayar yanayi
• wahalar tunani ko maida hankali

Gajiyawar Fibromyalgia galibi tana da babban tasiri ga ikon mutum na yin aiki, biyan bukatun iyali, ko shiga cikin ayyukan zamantakewa.

Likitoci da masana kimiyya har yanzu suna aiki kan fahimtar alaƙar da ke tsakanin fibromyalgia da gajiya. Rushewar bacci na iya taka rawa wajen haifar da gajiya da zafi da ke tattare da fibro, amma ana buƙatar ƙarin bincike don gano dalilin.

Karanta don ƙarin koyo game da haɗi tsakanin gajiya da fibromyalgia, da abin da zaka iya yi don gudanar da wannan alamar.

Dalilin gajiya

Kodayake ba a fahimci dalilin fibromyalgia ba, yanayin an yi imanin cewa sakamakon kwakwalwa ne da tsarin juyayi na yin mummunar fassara ko wuce gona da iri ga alamomin ciwo na yau da kullun. Wannan zai iya bayyana dalilin da yasa yake haifar da ciwo mai yawa a cikin tsokoki, haɗin gwiwa, da ƙasusuwa, tare da yankunan taushi.

Aya daga cikin ka'idoji don me yasa fibromyalgia kuma ke haifar da gajiya shine cewa gajiya sakamakon jikinka ne ke ƙoƙarin magance zafi. Wannan saurin nuna sakonnin ciwo a jijiyoyin ku na iya sanya ku gajiya da gajiya.

Yawancin mutane masu fama da fibromyalgia suma suna da matsalar bacci (rashin bacci). Wataƙila kuna da matsaloli na faɗuwa ko yin bacci, ko kuma har yanzu kuna jin gajiya bayan farkawa.

Gajiya zai iya zama mafi muni ta hanyar rikitarwa na fibromyalgia.

Wadannan ana kiran su dalilai na biyu kuma suna iya haɗawa da:

• barcin bacci
• rashin lafiyar kafa
• rage lafiyar jiki
• yin kiba
• damuwa
• yawan ciwon kai
• rikicewar tunani, kamar damuwa da damuwa
• karancin jini
• thanasa da aikin thyroid

Yadda ake sarrafa gajiyawar fibro

Zai yiwu a iya sarrafa gajiya ta fibro tare da magunguna da canje-canje na rayuwa, kodayake yana iya zama da wahala a gajiya gaba ɗaya ta tafi.

Ga wasu dabarun da zasu iya taimaka muku rage gajiya:

1. Gane abubuwan da ke jawo ku

Koyon abubuwan da ke haifar da gajiyawar fibro na iya taimaka muku magance shi.

Wani lokaci gajiya na iya zama sakamakon ku:

• rage cin abinci
• muhalli
• yanayi
• Matakan damuwa
• yanayin bacci

Fara fara rubuta ko rikodin lantarki na matakin gajiyawar ku kowace rana. Yi rikodin abin da kuka ci, lokacin da kuka farka, da kuma lokacin da kuka kwanta, tare da duk ayyukan da kuka yi a wannan rana.

Bayan makonni biyu, duba idan zaka iya gano kowane tsarin. Misali, wataƙila ka fi jin kasala bayan cin abinci mai daɗin ci, ko lokacin da ka tsallake aikin motsa jikinka na safe.

Kuna iya amfani da wannan bayanin don kauce wa yin abubuwan da zasu sa ku gajiya.

2. Motsa jiki a kai a kai

Neman kwarin gwiwar motsa jiki na iya zama da wahala lokacin da ka gaji ko jin zafi, amma motsa jiki yana daya daga cikin hanyoyin da suka fi dacewa wajen kula da gajiya. Motsa jiki na iya taimakawa rage rage cutar fibromyalgia.

Motsa jiki yana taimakawa wajen kara yawan karfin nakuda da karfi, da kuma lafiyar ku baki daya. A matsayin ƙarin kari, sakin da kake samu yayin motsa jiki yana iya inganta ƙarancin bacci da haɓaka ƙarfin ku.

Comparedaya ya kwatanta tasirin horo na aerobic zuwa shirin ƙarfafa tsoka a cikin mutanen da ke da fibromyalgia. Binciken ya gano cewa duka nau'ikan motsa jiki sun rage alamun bayyanar zafi, bacci, kasala, raunin laushi, da bacin rai.

Idan baka da tabbas daga inda zaka fara, gwada farawa da mintuna 30 kawai na tafiya kowace rana sannan sannu a hankali kara saurin da tsawan lokaci.

Horar da ƙarfi ta amfani da makada ko kuma nauyi masu ƙarfi na iya taimaka maka sake dawo da tsoka.

3. Canza tsarin abincinka

Babu wani takamaiman abincin da aka nuna don rage alamun fibromyalgia ga kowa, amma koyaushe yana da kyau a yi nufin samun lafiyayyen abinci.

Don bin daidaitaccen abinci, nemi hanyoyin haɗa 'ya'yan itace, kayan lambu, hatsi gaba ɗaya, ƙoshin lafiya, da furotin mara nauyi a cikin abincinku. Guji sarrafawa, soyayyen, gishirin, da abinci mai zaƙi, da ƙoƙarin kiyaye ƙoshin lafiya.

Akwai kuma shaidar cewa abinci mai zuwa na iya ƙara bayyanar cututtuka a cikin mutanen da ke fama da fibromyalgia:

• fermentable oligosaccharide, disaccharide, monosaccharide, da polyols (FODMAPs)
• abinci mai dauke da alkama
• kayan abinci ko sinadaran abinci, kamar aspartame
• excitotoxins, kamar su monosodium glutamate (MSG)

Yi ƙoƙari ka guji waɗannan abinci ko ƙungiyoyin abinci ka ga idan gajiyarka ta inganta.

4. Createirƙiri kwanciyar hankali lokacin bacci

Gajiyawar Fibro ba lallai ba ne wani abu da za a iya gyara shi tare da barcin dare mai kyau, amma barci mai inganci na iya taimakawa a kan lokaci.

Hutun kwanciya mai annashuwa wani muhimmin mataki ne na farko don samun hutu mai kyau.

Anan ga 'yan nasihu don tsarin bacci mai kyau:

• je barci da tashi a lokaci guda a kowace rana
• guji barasa, nicotine, da maganin kafeyin
• saka jari katifa mai kyau
• sanya dakin kwananki yayi sanyi da duhu
• kashe allo (kwamfuta, wayar hannu, da Talabijan) aƙalla sa’a kafin lokacin kwanciya
• ajiye kayan lantarki daga dakin bacci
• guji cin babban abinci kafin kwanciya bacci
• yi wanka mai dumi kafin bacci

5. Bi da sauran yanayi

Mutanen da ke da fibromyalgia galibi suna da wasu yanayin kiwon lafiya (yanayin haɗari), kamar rashin ciwo na ƙafa (RLS), rashin barci, baƙin ciki, ko damuwa. Waɗannan yanayin na iya haifar da gajiyawar fibro.

Dangane da tarihin lafiyar ku da sauran mahimman yanayi, likitanku na iya ba da shawarar:

• magungunan bacci don taimakawa wajen sarrafa rashin bacci, kamar zolpidem (Ambien, Intermezzo)
• multivitamins don magance ƙarancin abinci mai gina jiki idan ba ku da abinci mai gina jiki
• antidepressants kamar milnacipran (Savella), duloxetine (Cymbalta), ko fluoxetine (Prozac)
• sinadarin karafa dan magance karancin jini

6. Rage damuwa

Rayuwa a cikin ciwo na yau da kullun na iya haifar da damuwa. Arfafawa, bi da bi, na iya ƙara yawan kasala.

Yoga, qigong, tai chi, zuzzurfan tunani, da sauran ayyukan tunani-jiki sune hanyoyi masu kyau wajan rage damuwa.

A gaskiya ma, ɗayan mata 53 da ke fama da cutar fibromyalgia ta gano cewa shirin yoga na mako 8 ya inganta ingantattun alamomi kamar ciwo, kasala, da yanayi, gami da dabarun magance ciwo. Mahalarta sun yi yoga 5 zuwa 7 a mako, don mintuna 20-40 kowace rana.

Bugu da ƙari, an yi nazari guda bakwai don kimanta tasirin hanyoyin kwantar da hankulan motsa jiki, irin su qigong, tai chi, da yoga a kan mutanen da ke da fibromyalgia.

Dangane da sakamakon binciken, akwai shaidar cewa waɗannan nau'ikan hanyoyin motsa jiki na iya rage tasirin tashin hankali, gajiya, da baƙin ciki a cikin mutanen da ke fama da fibromyalgia. Waɗannan ayyukan na iya haifar da ƙaruwar ingancin rayuwa.

Idan baku iya sarrafa damuwa ta amfani da magungunan gida, yi ƙoƙari ku yi magana da mai ba da shawara ko masanin lafiyar hankali.

7. Yi la’akari da madadin hanyoyin magance cutar

Babu shaidu da yawa game da ƙarin magani da madadin magunguna (CAMs) don gajiyawar fibro.

an nuna don samar da wasu fa'idodi. Sakamako daga mata 50 da ke fama da fibromyalgia sun ba da shawarar cewa wani nau'in tausa, wanda aka fi sani da maganin ruɓaɓɓen magudanar ruwa (MLDT), na iya zama mafi tasiri fiye da tausa na yau da kullun don rage gajiya da damuwa da safe.

Ana buƙatar ƙarin bincike, duk da haka.

Idan kuna sha'awar gwada MLDT, bincika masu warkarwa a cikin yankinku waɗanda ke da ƙwarewa a cikin irin wannan maganin tausa don fibromyalgia. Hakanan zaka iya gwada wasu dabarun tausa magudanan ruwa kai da kanka a gida ta amfani da wannan jagorar.

Balneotherapy, ko wanka a cikin ruwa mai wadataccen ma'adinai, an kuma nuna su don taimakawa mutanen da ke fama da cutar fibromyalgia a cikin aƙalla ɗan tsufa. Mahalarta binciken da suka kwashe kwanaki 10 a wurin shakatawa na Tekun Gishiri sun sami raguwa a:

• zafi
• gajiya
• taurin kai
• damuwa
• ciwon kai
• matsalolin bacci

Acupuncture kuma ana amfani dashi sau da yawa azaman hanya don rage zafi, tauri, da damuwa. Koyaya, binciken da yawa a cikin 2010 bai sami wata hujja ba game da rage ciwo, gajiya, da tashin hankali na bacci a cikin mutanen da ke fama da fibromyalgia suna karɓar maganin acupuncture.

8. Kayan abinci mai gina jiki

Babu bincike mai yawa don nuna ko kari yana aiki da kyau don magance alamun fibromyalgia.

Duk da yake ba a nuna yawancin abubuwan da ke cikin ƙasa don ba da wani taimako ba, fewan kari sun nuna sakamako mai kyau:

Melatonin

Wani karamin matukin jirgi ya nuna cewa miligram 3 (mg) na melatonin da aka ɗauka a lokacin kwanciya bacci ya inganta ingantaccen bacci da tsananin ciwo ga mutanen da ke fama da fibromyalgia bayan makonni huɗu.

Nazarin ya kasance karami, tare da mahalarta 21 kawai. Ari, ana buƙatar sabon bincike, amma sakamakon farko ya kasance mai alkawura.

Co-enzyme Q10 (CoQ10)

Makafi guda biyu, mai sarrafa wuribo ya gano cewa shan 300 MG a rana na CoQ10 ya rage rage ciwo, gajiya, kasalar safiya, da kuma tausayawa a cikin mutane 20 da ke da fibromyalgia bayan kwanaki 40.

Wannan karamin karatu ne. Ana buƙatar ƙarin bincike.

Acetyl L-carnitine (LAC)

A cikin 2007, mutane 102 tare da fibromyalgia waɗanda suka ɗauki acetyl L-carnitine (LAC) sun sami ci gaba mai mahimmanci a cikin ra'ayoyi masu raɗaɗi, yawan ciwo, alamomin ɓacin rai, da ciwon musculoskeletal.

A cikin binciken, mahalarta sun dauki 2,500 mg LAC capsules a rana, tare da allurar intramuscular guda 500 mg LAC na makonni 2, sannan kuma 500 mg 300 na kwayoyi a kowace rana tsawon makonni takwas.

Ana buƙatar ƙarin bincike, amma sakamakon farko yana da alamar.

Magnesium citrate

Masu bincike waɗanda suka gudanar da 2013 sun lura cewa 300 MG a rana na magnesium citrate yana rage rage zafi, taushi, da baƙin ciki da yawa a cikin matan premenopausal da fibromyalgia bayan makonni takwas.

Binciken ya kasance ƙananan ƙananan, kuma ya haɗa da mahalarta 60.

Yayinda aka nuna citrate na magnesium don bayar da taimako, mahalarta waɗanda suma sun karɓi 10 MG a rana na maganin antidepressant amitriptyline sun ga raguwar alamun bayyanar, suma.

9. Tsara lokaci a lokacin hutun ka

Hanya mai kyau don kula da gajiya da fibromyalgia ta haifar shine tsara hutu cikin kwanakinku. Naara sauri ko kwanciya a wani lokaci na iya zama abin da kuke buƙata.

Yi ƙoƙari ku tsara ayyukanku masu tsauri sosai don lokutan da kuke tunanin za ku sami ƙarfi sosai.

Yaushe za a nemi taimako

Idan salon rayuwa ya canza don rage damuwa da samun ƙarancin bacci ba ze yi aiki ba, mai ba da kiwon lafiya na iya iya rubuta magani don taimakawa.

Ka tuna cewa magunguna kamar na bacci suna ɗauke da haɗari, gami da jaraba, don haka ya kamata ka yi amfani da su kamar yadda likitanka ya umurta.

Hakanan likitan ku na iya son yin ƙarin gwaje-gwaje don tabbatar da cewa alamun alamun gajiyawarku ba wani abu ya haifar da su ba, kamar ƙarancin baƙin ƙarfe na baƙin ƙarfe ko kuma maganin thyroid.

Awauki

Kodayake alama ce marar ganuwa, gajiyawar fibro tana da gaske. Zai iya zama da wahala a iya sarrafawa, sannan kuma da wahalar bayyana wa wasu mutane.

Idan kun riga kun canza canje-canje na rayuwa - kamar canza tsarin abincinku da rage damuwa - kuma gajiya har yanzu yana shafar rayuwar ku ta yau da kullun, yi magana da likitan ku.