Om du har fibromyalgi, vet du att livet är tio gånger svårare. Kronisk smärtsjukdom påverkar alla delar av dagen. Du är trött, öm och kan inte tänka tydligt. Så hur klarar du dig? Det är möjligt att lindra smärta och trötthet vid fibromyalgi, och vi kommer att försöka ge dig några tips så att du bättre kan hantera symtomen.
Nackdelen är att varje symptom, från hjärndimma till smärta, trötthet och depression, inte bara gör dig ont, utan påverkar också dina relationer, arbetsliv och din fysiska, emotionella och mentala hälsa.
Har fibromyalgi ett definitivt botemedel?
För tillfället har fibromyalgi inte ett definitivt botemedel som fungerar för alla, även om det finns hopp. Detta innebär att du måste lära dig att leva med fibromyalgi smärta och vidta åtgärder för att lindra dess symtom. Därför kräver effektiv fibromyalgi-behandling en kombination av mediciner och livsstilsförmåga.
Tips för att lindra fibromyalgi smärta och trötthet
1. Börja träna
Träning rekommenderas för de flesta, men det kan särskilt hjälpa de med fibromyalgi, som ofta känner sig hårda (särskilt efter att ha vaknat på morgonen) och rastlöst bensyndrom. Att träna regelbundet kan förbättra humör och sömn, lindra smärta, minska trötthet eller förbättra cirkulationen och stärka hjärtat.
Vi visar vilka rekommenderade aktiviteter för fibromyalgipatienter:
- sträckor
- gå
- Yoga
- cykling
- simning
- Vattenaerobics
- Styrketräning.
Vid träning bör fibromyalgipatienter vara försiktiga eftersom träning ibland kan vara kontraproduktivt. Det är därför det är så viktigt att veta din gräns och konsultera din läkare innan du startar eller byter ett träningsprogram.
2. Prova olika behandlingar
Fibromyalgipatienter upplever smärta mer intensivt än andra människor. De kan känna det i hela kroppen eller i flera känsliga punkter. Vattenterapi, lätt aerob träning, applicering av värme eller kyla, akupunktur och osteopatisk eller kiropraktisk manipulation hjälper fibromyalgi-patienter.
Att använda olika behandlingar kan öka rörligheten, förbättra fysisk funktion och lindra smärta. Experter tror att fysioterapi kan hjälpa människor att återfå sin muskelton och flexibilitet. Massage kan hjälpa vissa människor, men det fungerar inte alltid för alla eftersom även lätt tryck kan förvärra smärtan.
Liksom övning bör alla terapier implementeras gradvis.
3. Ät en hälsosam kost
Att äta en hälsosam kost är mycket viktigt för alla, ännu mer för dem med fibromyalgi. Att äta massor av grönsaker, frukt, fullkorn, magert kött och mejeriprodukter ger dig energi, minskar vikt och förbättrar den allmänna hälsan medan du bekämpar fibromyalgi. Det finns vissa livsmedel som du bör eliminera, eftersom det verkar som om de är mest besvärande för personer med fibromyalgi. De är dessa:
- Livsmedelstillsatser som MSG och nitrater (konserveringsmedlet i korv och bacon)
- socker
4. få tillräckligt med sömn
Smärta, stress och ångest kan råna en person med fibromyalgi i sömn. Problemet är att detta är exakt det huvudsakliga symptomet på fibromyalgi: trötthet. Många patienter har också sömnapné, och av detta skäl finns det situationer där det är bekvämt att gå till en sömnstudie för att utföra en kontroll.
Om du bestämmer dig för att gå till läkaren, kontrollera om någon sovmedicinering är indicerad för dig. Men framför allt, försök att genomföra goda sömnvanor. Här är några förslag:
- Gör ditt rum till en bekväm plats genom att minska buller och extrema temperaturer.
- Använd lätta, bekväma sängkläder och kläder.
- Börja ritualer för att hjälpa dig att slappna av vid sänggåendet, som att ta ett avkopplande bad eller läsa en bok.
- Gå till sängs och stå upp vid samma tid varje dag, inklusive helger och helgdagar.
- Om du tar en tupplur bör den inte vara mer än en timme och ta den före 15:00.
- Undvik koffein, alkohol och tobak.
- Håll dig borta från feta och kryddig mat som kan uppröra eller orsaka halsbränna.
- Ta dig tid på dagen för att eliminera alla dina bekymmer.
- Gå till sängs bara när du är sömnig och reservera sängen bara för att sova.
5. Var uppmärksam på ditt sexliv
Kvinnor med fibromyalgi upplever ofta smärta med sina menstruationscykler och under samlag. Stivhet i smärta eller muskelled kan störa din förmåga att njuta av integritet. Förutom fysiska utmaningar, kan negativa förändringar i självuppfattningen, som att känna sig oattraktiv, obekväm eller helt enkelt inte känna sig sexig, leda till förlust av lust. Om stress och ångest läggs till detta faktum, kan de hamna stör vår dagliga dag.
Om du av någon anledning har förvärvat vanan att undvika sex av dessa eller andra skäl är det bra att veta att du kan söka hjälp från läkaren. Din sexuella hälsa är lika viktig som din fysiska, mentala och emotionella hälsa. En läkare hjälper dig inte bara att lösa problemet utan kommer också att rekommendera sätt att öka din libido, självkänsla och hjälpa dig att hantera smärta eller obehag.
6. Minska stress
Fibromyalgi kan påverka minnet och orsaka så kallad fibro dimma eller fibrofog , en oförmåga att tänka klart. Detta kan vara särskilt frustrerande när man försöker göra enkla uppgifter. Stress kan vara en orsak till fibromyalgi, eftersom konstant stress kan dränera det endokrina systemet och förändra hormonnivåerna.
För att övervinna symptomen på fibro-dimma, vill vi ge dig några råd så att du kan hantera din börda:
- Fortsätt dina dagliga aktiviteter . Fibromyalgipatienter förvärrar ibland omedvetet smärta och trötthet genom att överdriva när de mår bra.
- Prova avslappningstekniker . Metoder som hjälper till att minska stress och smärta inkluderar andnings- och avslappningsövningar, meditation, aromaterapi och biofeedback. Den senare använder en maskin för att hjälpa patienter att läsa sina kroppssignaler för att minska ångest och smärta.
- Sätt gränser . Du kan behöva prata med din handledare på jobbet för att ändra ditt schema, minska din arbetsbelastning eller helt enkelt identifiera och kommunicera dina behov. Det är också bra att dina medarbetare är uppdaterade.
- Konsultera en kognitiv beteendeterapeut . Denna form av psykoterapi undersöker hur vårt tänkande påverkar hur vi känner och vad vi gör. De som drabbas av fibromyalgi kan ha många känslomässiga störningar, och terapi kan hjälpa till att kontrollera det.
7. Prova örter och kosttillskott
Magnesium och acetyl-L-karnitin kan hjälpa till att lindra fibromyalgi-symtom. Magnesium minskar nerv- och muskelsmärta, så när detta mineral tappas upplever kroppen mer smärta. Dessutom använder kroppen acetyl-L-karnitin för att producera ett annat hormon, acetylkolin, som används i hjärnan för att förbättra humör, minne och koncentrationssvårigheter, som ofta sammanfaller med fibromyalgi.
Om du bestämmer dig för att använda dessa kosttillskott, örter eller andra terapier du överväger rekommenderar vi att du konsulterar din läkare, eftersom han eller hon kan vägleda dig och avgöra vad som är bäst för dig.
Vi vet att fibromyalgi är en tyst sjukdom, som inte ses och det är så svårt att förstå för dem som inte har det. Det är därför vi vill läsa din åsikt och erfarenhet om det, så att vi tillsammans kan stödja denna sektor av befolkningen med uppmuntran och råd. Och du, lider du eller känner en släkting eller nära vän med fibromyalgi?
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