Amfanin Yoga ga Mutane da Fibromyalgia

by Adrienne Dellwo; Binciken by Grant Hughes, MD

Abin da Bincike ya Ce & Yadda za a Fara

Yoga yana daya daga cikin nau'o'in kayan aikin fibromyalgia (FMS). Zai iya kasancewa mai kyau, mai kyau don shimfiɗa jikinka kuma ya daɗa tsokoki da haɗin gwiwa. Har ila yau, yana taimakawa da daidaituwa da ƙarfi, kuma, yayin da kake ci gaba da ci gaba, zai iya ba ka horo da motsa jiki na zuciya.

Wasu mutane suna kula da yoga kamar yadda motsa jiki, amma idan aka yi a al'adar gargajiya, wanda ya jaddada numfashi da hankali da kuma fahimta, zai iya taimaka maka kwantar da hankali, kwantar da hankali da kuma mayar da hankali ga tunaninka, da kuma magance matsalolin motsa jiki.

Yin motsa jiki abu ne mai wahala lokacin da kake da wadannan cututtuka. Yawancin gaske zai iya haifar da bayyanar cututtuka ta hanyar m zuwa m. Tabbatar magana da likitan ku kuma kuyi yadda za ku fara shirin motsa jiki kafin ku fara tsarin yoga ko wani aiki.

Yoga ga Fibromyalgia

Cibiyar bincike mai girma na nuna cewa mutane da FMS zasu iya amfani da yoga. Da dama daga cikin binciken da aka samu a cikin su sun hada da:

Sakamakon tabbatacce amma sakamakon rashin daidaito a cikin nazarin binciken (Lauche);
Ƙananan sakamako masu tasiri akan gajiya a yanayin da ake ciki mai wuya, ciki har da fibromyalgia (Boehm);
Ayyuka masu tasiri na aikin tunani (wanda zai iya haɗawa da yoga , idan aka yi da hankali) a cikin bakin ciki wanda ke tare da FMS (D'Silva);
Shawara mai karfi na hanyoyin kwantar da hankali (yoga, tai chi , qigong ) na FMS (Langhorst 2012);

Magungunan kwantar da hankulan kwayoyi suna rage damuwa da damuwa, damuwa, damuwa, da iyakokin aiki, amma, akasin wasu binciken, bai bayyana rage rage (Langhorst 2013);
Matsayi mai zurfi a kan rage rage cututtuka daga hanyoyin kwantar da hankulan kwayoyin cutar tare da rashin ciwo na illa (Mist);

Karfafa ci gaba na jiki da na zuciya a cikin rikice-rikice masu tasowa masu yawa, ciki har da FMS, cututtuka , ciwon jini , ƙwayar cuta mai yawa , cutar Alzheimer , da cututtuka na tsarin jiki na jiki (Mithra);
Tabbatar cewa yoga na da lafiya kuma zai iya haifar da ingantaccen ciwo da kuma aiki a cikin nau'in ƙananan ƙwayoyin cuta, ciki har da FMS (Ward 2013);
Sakamakon sakamako ga fasaha na tunanin tunani ciki har da yoga, tai chi, motsa jiki, da kuma Pilates da kuma buƙatar nazarin gwada waɗannan fasahohin da aka saba gudanarwa (Busch).

Duk da haka, daya nazari ya bayyana cewa akwai rashin shaidar shaida game da ciwo da nakasa kuma ya ba da shawara mai rauni (Cramer). Yawancin da yawa sun bayyana bukatar da za a yi amfani da kayayyaki don yin nazari da kuma nazari. Akalla daya ya nuna bukatun hanyoyin daidaitawa, kalmomi, da kuma bada rahoto game da cikakkun bayanai don yin rikici da kwatanta mafi tasiri (Ward 2014).

Ƙarin bayanai daga nazarin mutum sun haɗa da:

Aiki na 32% a cikin binciken da aka yi a Fibromyalgia Impact Questionnaire a ƙarshen lokacin binciken kuma an cigaba da cigaba da kashi 22% a cikin watanni uku, tare da wadanda suka yi yoga yawancin lokaci suna ganin babbar amfani (Carson);
Bukatar shirye-shiryen yoga da aka tsara don musamman don FMS don taimakawa wajen magance damuwa game da kullun da ake bukata a jiki kuma hakan zai haifar da mummunar zafi (Firestone);

Wata yiwuwar karuwa a cikin cortisol danniya-hormone, wanda sau da yawa ya zama mahaukaci a FMS (Carson).

Wannan bangare na bincike ya karu sosai tun 2010. Tun da yake ci gaba, muna iya ganin ingantawa a cikin zane-zane da kuma daidaituwa a tsakanin nazarin, wanda ke nufin zamu kara sani game da yadda ba yoga yadda yoga yake ba, amma wane nau'ikan zasu iya amfana da mu, da kuma yiwuwar ƙananan ƙungiyoyin FMS zasu iya amsawa sosai.

Fara Farawa Da Yoga

Lokacin fara yoga, kamar lokacin da za a fara kowane motsa jiki na yau da kullum, ya kamata ka fara dubawa tare da likitan ka don tabbatar da lafiyar ka. Da zarar ka samu aiki nagari, yana da kyau a ci gaba sosai.

Gwada sau ɗaya ko sau biyu a cikin rana kuma ku kula da yadda suke sa ku ji. Da zarar ka tabbata ba abin da ya fi ƙarfin bayyanar cututtuka ba, zaka iya fara sannu a hankali ƙara ƙarin.

Saboda za ku fara sannu a hankali, tabbas za ku so ko dai kuyi shi a kansa ko tare da mai koyarwa na sirri. Idan kana yin shiri na kai tsaye, ka tabbata ka fahimci siffofin kafin ka gwada su, kuma ka tabbata ka fara tare da sauki wadanda ke zaune ko kwance a kasa. Bidiyo ko littafi mai kyau da hotuna zai iya taimakawa.

Idan kun ƙara girman kai tsaye, ku tuna cewa mutane da yawa tare da FMS suna da damuwa, musamman a tsaye. Yin mayar da hankali ga matsayi wanda yake kwance, zaune, ko tsayawa a cikin matsayi mai mahimmanci zai iya kiyaye wannan daga zama matsala.

Don bayani game da tsarin yoga wanda aka tsara don sauke alamun bayyanar cututtuka na gajiya (wanda yake kama da alamun FMS), ga Yoga na Cutar Gashin Ciki .

Karin bayani game da Ƙarawa don Fibromyalgia

_Sources:

_{Boehm K, et al.} _{Muhimmiyar shaidar tabbatarwa da magungunan magani: eCAM.} _{2012; 2012: 124703.} _{Hanyoyin yoga a kan gajiya: wani zane-zane.}

_{Busch AJ, et al.} _{Rahoton da ake fama da shi yanzu da ciwon kai.} _{2011 Oktoba;} _{15 (5): 358-367.} _{Yin aikin motsa jiki don fibromyalgia.}

_{Carson JW, et al.} _{Jaridar Clinical ta ciwo.} _{2012 Nov-Dec, 28 (9): 804-13.} _{Biyan yoga na sanarwa ga fibromyalgia: sakamako a cikin watanni uku da sabuntawa cikin rukunin jiragen.}

_{Cramer H, et al.} _{Rheumatology.} _{2013 Nov; 52 (11): 2025-30.} _{Yoga ga cututtukan rheumatic: nazari na yau da kullum.}

_{Curtis K, Osadchuk A, Katz J. Journal of Pain Research.} _{2011 Yuli; 2011 (4): 189-201.} _{Samun makonni takwas na yoga yana haɗuwa tare da cigaba da ciwo, aiki da tunani da tunani, kuma canje-canje a matakan cortisol a cikin mata da fibromyalgia.}

_{da Silva GD, Lorenzi-Filho G, Lage LV.} _{Journal of Alternative and Medicine Medicine.} _{2007 Dec, 13 (10): 1107-13.} _{"Hanyoyin Yoga da Bugu da kari na Tui Na a marasa lafiya da fibromyalgia."}

_{D'Silva S, et al.} _{Psychosomatics.} _{2012 Sep-Oct; 53 (5): 407-23.} _{Magungunan kwakwalwa ta jiki don maganin matsalolin da ke ciki: nazari na yau da kullum.}

_{Firestone KA, et al.} _{Labarun duniya na yoga farfadowa.} _{2014 Sep; 24: 117-24.} _{Samun sha'awa a yoga tsakanin marasa lafiya fibromyalgia: binciken yanar gizo na duniya.}

_{Langhorst J, et al.} _Schmerz. _{2012 Jun, 26 (3): 311-7.} _{Ƙari da kuma hanyoyin magance cutar don ciwo na fibromyalgia.} _{Binciken na yau da kullum, ƙididdiga-zane da kuma jagora.} _{[Mataki na cikin Jamus.} _{Abinda aka rubuta.]}

_{Langhorst J, et al.} _{Rheumatology kasa da kasa.} _{2013 Janairu 33 (1): 193-207.} _{Ƙarfafawa da amincin maganin kwantar da hankali a cikin fibromyalgia: nazari na yau da kullum da kuma kwaskwarima na gwajin gwaji.}

_{Lauche R, et al.} _{Muhimmiyar shaidar tabbatarwa da magungunan magani: eCAM.} _{2015; 2015: 610615.} _{Binciken da aka yi na dubawa don hanyoyin magance cutar da fibromyalgia.}

_{Mishra SK, et al.} _{Annals of Academy of Neurology.} _{2012 Oktoba; 15 (4): 247-54.} _{Ƙaramar ilimin yoga a cikin cututtukan neurological.}

_{Mist SD, Firestone KA, Jones KD.} _{Jaridar binciken bincike.} _{2013; 6: 247-60.} _{Ayyuka na musamman da kuma madadin fibromyalgia: zane-zane.}

_{Schmidt S, et al.} _Pain. _{2011 Feb; 152 (2): 361-9.} _{Yin maganin fibromyalgia tare da ƙaddamar da haɓakar ƙwaƙwalwar hankula: sakamakon sakamako na gwajin da aka yi ta ba da izini na 3.}

_{Ward L, et al.} _{Ƙarin maganin maganin magani.} _{2014 Oktoba; 22 (5): 909-19.} _{Bayanai da rahoto game da ayyukan yoga na yanayin ƙwayoyin cuta: nazari na yau da kullum game da gwajin gwaji.}

_{Ward L, et al.} _{Maganin ƙwayoyin cuta.} _{2013 Dec, 11 (4): 203-17.} _{Yoga don ikon aiki, da ciwo da kuma abubuwan da suka shafi al'umma a cikin yanayin ƙwayoyin cuta: nazari na yau da kullum da kuma bincike-bincike.}

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Karin bayani game da Ƙarawa don Fibromyalgia

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