Abin da Bincike ya Bayyana Mu
Motsa jiki yana daya daga cikin abubuwa mafi wuya da za a dauka lokacin da kake fama da ciwo mai tsanani ( ME / CFS ). Alamar farko ita ce malaise mai matsakaici , wanda shine mummunan aiki da kuma matsananciyar motsa jiki zuwa ƙananan motsa jiki. Kwayar cututtuka na iya zama mai tsanani kuma sun hada da karuwa mai yawa a gajiya, ciwo, rashin kwakwalwa na rashin hankali , mura-kamar bayyanar cututtuka da sauransu.
Ga wasu mutane, yana daukan wani ƙananan ƙananan ƙarfin aiki don faɗakar da malaise.
Wadanda ba su da lafiya bazai iya zama a kan gado ba sosai. Wasu mutane zasu iya yin tafiya a wasu ƙananan tubalan. Duk da haka, wasu za su iya jure wa karin aikin. Yana da mahimmanci ga kowane mutum da wannan cututtukan don ganewa da kuma tsayawa ga iyakokin su.
Bugu da} ari, mun san cewa ba yin amfani da shi yana haifar da matsalolin matsalolinsa ba, daga haushi da haɗin gwiwa don kara yawan ciwon zuciya.
Amfanin yoga, a gaba ɗaya, sun hada da tsokotse tsokoki, haɗin gwiwa, da kuma kayan haɗin kai, da kuma inganta ƙarfin da daidaituwa. Amma yana da kyau ga ME / CFS, tare da malaise post-exertional tare da wasu matsaloli masu wuya irin su juzziness da ciwon tsoka? Ba mu da cikakken bincike game da yoga ga ME / CFS, amma abin da muke yi ya nuna cewa yana iya zama - a kalla a wasu lokuta, kuma lokacin da aka yi wani hanya.
Ka tuna cewa bincike yana da iyakancewa kuma babu wani magani da ke daidai ga kowa.
Koyaushe duba tare da likita don tabbatar da duk wani tsarin da kake ƙoƙari yana da lafiya a gare ku. Yana da mahimmanci a gare ka ka kula da sigina da jikinka ya ba ka da kuma kara girman aikinka daidai.
Duk da yake muna da ƙananan binciken, bishara shine cewa yana da alama mai kyau ne.
Yoga: Ra'ayoyin Musamman ga ME / CFS
A cikin lokuttan yoga na zamani, mutane suna yin matsayi a wurare masu yawa: zaune, tsaye, kwance. Wasu suna kawo ƙaddamar ma'auni da ƙarfi. Wasu nau'o'i na yoga sun hada da motsi mai yawa da kuma samar da motsa jiki na kwakwalwa.
Duk wanda ya san abubuwa da yawa game da ME / CFS zai iya ganin matsalolin matsaloli a can, fiye da gaskiyar cewa tana amfani da makamashi:
- Tantance rashin haƙuri (OI), wanda ke haifar da rashin tsoro lokacin da ka tashi tsaye, zai iya sa ya zama da haɗari don yin kullun da yake da wuyar daidaitawa;
- Hakanan kuma zai iya zama mummunan ra'ayi don tafiya daga zama a tsaye a lokacin zaman;
- Idan rashin lafiyarku ya haifar da lalatawa, wanda akai-akai yakan yi, zai iya yin wuya a sauka a ƙasa kuma ku sake dawowa;
- Ƙara yawan makamashi da kuke ciyarwa da motsi da canje-canje a tsakanin yana sanya mafi kusantar ku zubar da malaise bayan jinkirta;
- Umurnin rikitarwa na iya zama da wuya a bi saboda dysfunction hankali;
- Dysfunction da hankali zai iya sa ya kasance da wuyar tunawa da lokaci ko hanyar da ta dace don yin wani abu.
Duk wannan yana nufin cewa tsarin yoga don mutanen dake fama da wannan cuta zai dace da yanayin. Saboda kowane hali na ME / CFS na musamman, tare da bayyanar cututtuka da ƙananan hanyoyi da suka bambanta, zai buƙaci a kara dacewa da kowa.
A cikin binciken da ke ƙasa, masu bincike sun dauki wannan duka cikin asusun.
Nazarin: Yoga Isometric don ME / CFS
A cikin binciken da aka buga a shekarar 2014 (Oka), masu bincike na kasar Japan sun gano ko yoga zai taimaka wa mutanen da ke dauke da ME / CFS wanda ya dace da jiyya. Da farko, sun tsara zane na yoga wanda zai iya aiki ga wanda ke da yanayin.
Bayan yin shawarwari da masana yoga, sun zauna a kan yoga na isometric, wanda aka yi a matsayi na matsayi da farko ya haɗa da gyaran tsokoki yayin cike da matsayi. Sun ce amfani da yoga na isometric shine masu mahalarta zasu iya ƙarawa ko žasa bisa ga iyalansu.
Masu bincike kuma sun bukaci tsarin shi don taimakawa wajen hana ƙuntatawa yayin kiyaye shi sauƙi da sauki.
Shirin yoga da suka tsara sun hada da lambobi shida wanda aka yi duk lokacin da suke zaune a kujera. Masanan sun sadu da juna tare da malami mai kayatarwa. Kiɗa, wanda aka saba amfani dasu a cikin yoga, ba a yarda ba saboda yiwuwar sautin hankali . An shirya wannan shirin na minti 20 a kan kowane mutum, irin su ta hanyar tsayar da wani abu wanda ya haifar da ciwo ko yin ƙarami kaɗan saboda sabuwa mafi tsanani.
Nazarin aikin likita na marasa lafiya zai iya zama matsala, musamman lokacin da rashin haƙuri ya kasance babban ɓangare na cutar. Wannan shine ma'anar cewa mahalarta masu nazarin dole ne a zaba su a hankali.
An zaba wasu da aka tsara bisa ka'idoji na Fukuda , sa'an nan kuma kara kara wa wadanda ba su amsa da kyau ba don maganin gargajiya. Don tabbatar da cewa sun iya shiga cikin binciken, dole su zauna a tsawon minti 30, ziyarci likita a kowane mako, sannan su cika tambayoyin ba tare da taimakon ba. Har ila yau, dole ne su yi matukar damuwa don baza makaranta ko yin aiki a lokuta da yawa a wata daya amma basu isa ba da bukatar taimako tare da ayyukan yau da kullum na rayuwar yau da kullum. Wannan yana nufin wadannan sakamako bazai dace da lokuta mafi tsanani ba.
Wannan ƙananan binciken ne, wanda ya shafi batutuwa 30 tare da ME / CFS, 15 daga cikinsu aka yoga da 15 daga cikinsu aka ba da jiyya na al'ada. Bayan zaman farko, mutane biyu sun ce sun gaji. Ɗaya daga cikin rahotanni ya kasance mai dadi. Duk da haka, ba a sanar da waɗannan abubuwa ba bayan wani taron na baya ba kuma babu wani daga cikin mahalarta da ya janye.
Masu bincike sun ce yoga ya bayyana don rage yawan gajiya. Har ila yau, yawancin masu halartar taron sunyi jin zafi da wuta bayan yoga.
A ƙarshe, abin da muka sani shi ne wannan hanyar ta yoga ta taimaka wa mutanen da ke dauke da ME / CFS wadanda ba su cikin mafi yawan rashin lafiya. Wannan bazai yi kama da yawa ba, amma yana da farawa. Muna fatan cewa mafi yawan masu bincike sunyi amfani da wannan yoga yarjejeniya ko wani abu da ya dace da maimaita binciken. Idan wannan tsarin ne wanda zai iya inganta bayyanar cututtuka ba tare da haifar da malaise ba, to yana da muhimmanci.
Nazarin Bincike: Yoga da Sauye-sauyen Salon
A shekara ta 2015, an buga shekara biyu zuwa nazarin shari'ar (Yadav) wadda ke da kyakkyawan bayani game da yoga da ayyuka masu dangantaka da ME / CFS.
Maganar wannan mutum ne mai shekaru 30 tare da abin da masu bincike suka fassara a matsayin "kyakkyawar dabi'a ta rayuwa da kuma canza hali." Shirin shigarwa ya ƙunshi:
- Yawan Yoga,
- Bugawa motsa jiki,
- Muminai,
- Tattaunawar rukuni,
- Shawarar mutum daya game da kulawa da jaraba ,
- Sauye-sauyen abinci,
- Ƙarin aikin jiki.
Ya halarci zamanni shida. Shekaru biyu bayan haka, waɗannan salon rayuwarsu sun sauya haɓaka cikin halinsa, salama, damuwa da rashin lafiya.
Don me menene wannan ya gaya mana? Yana aiki ga mutum guda, amma wannan ba yana nufin zai yi aiki ga kowa ba. Har ila yau, ba mu san yadda yoga, ko wani nau'i ɗaya ba, ya ba da gudummawa wajen kyautatawa. Duk da haka, sau da yawa lokuta kamar wannan da ke haifar da ƙarin bincike.
Kuma wannan ya ƙaddamar da binciken har zuwa yau.
Sauran Yoga Research: Menene Ma'ana ga ME / CFS?
Binciken kan yoga don wasu yanayi ya nuna cewa zai iya rage gajiya, amma ba mu san idan wannan ya shafi jihohi na musamman na ME / CFS ba.
Muna da karin bincike game da yoga ga fibromyalgia , wanda yayi kama da ME / CFS. Alal misali, binciken daya (Carson) ya nuna cewa yoga na iya kara yawan cortisol mai tsanani-hormone a cikin mutane da fibromyalgia. Dukkan fibromyalgia da ME / CFS suna nuna halayen cortisol mara kyau.
Wani binciken (Mithra) ya nuna cigaba da bayyanar cututtukan jiki da na zuciya a cikin fibromyalgia da kuma sauran yanayin yanayin jiki, ciki har da sclerosis da yawa , cutar Alzheimer , epilepsy , da kuma bugun jini . ME / CFS an yi imani shine, a kalla a cikin wani ɓangare, neurological.
Duk da haka, bashi yiwuwa a san ko sakamakon zai kasance daidai ga ME / CFS. Har yanzu ba mu sani ba game da ilmin likita na zamani tsakanin fibromyalgia da ME / CFS da kuma takamaiman bayyanar cututtukan da ke haifar da cewa abin da ke da kyau ga ɗaya yana da kyau ga ɗayan.
Bayan haka, dole ne mu dogara ga bayanan anecdotal, wanda shine koda yaushe a cikin jaka a lokacin da yake zuwa aikin jiki da ME / CFS. Wasu (amma ba duka) likitoci sun bada shawarar yoga da wasu (amma ba duka) mutane sunyi rahoton nasarar tare da shi ba.
A ƙarshe, yana da ku (tare da jagoran kuɗin kula da lafiyarku) don sanin ko yoga wani abu ne da ya kamata ku gwada.
Fara Farawa Da Yoga
Kuna da dama idan za a yi yoga. Zaka iya ɗaukar kwarewa ko kuma sami malami na sirri, amma wannan ba kyakkyawan zaɓi ne ga mutane da yawa - ƙoƙarin samun can yana iya zama da yawa. Duk da haka, zaku iya saya bidiyon ko samo kyauta a kan layi, ko tsara kayan aikinku na yau da kullum. Idan kun kasance sabon zuwa yoga, zai yiwu ya zama mafi kyawun ra'ayinku don samun kundin ko bidiyon don ku sami amfana daga ilimin malamin.
Duk inda kake yin shi, yana da kyau a ci gaba sosai. Kuna iya farawa tare da guda ɗaya ko biyu a rana. Dauke bayananku daga binciken da aka yi a kasar Japan da aka tattauna a sama kuma ku ga idan waɗannan suna aiki a gare ku. Bayan haka, idan kun kasance da tabbacin cewa ba abin da ya sa ku ji muni, za ku fara fara yoga lokacinku.
Maimakon yin zaman zina, zakuyi kokarin ƙarawa na biyu zuwa ranarku. Ta hanyar yin aiki a takaice tare da tsawon lokaci na hutawa a tsakani, za ka iya gano cewa kana iya yin karin ba tare da haifar da malaise ba.
Zaka iya nemo yoga na na yau da kullum a nan:
Sources:
Boehm K, et al. Muhimmiyar shaidar tabbatarwa da magungunan magani: eCAM. 2012; 2012: 124703. Hanyoyin yoga a kan gajiya: wani zane-zane.
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.
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.
Mishra SK, et al. Annals of Academy of Neurology. 2012 Oktoba; 15 (4): 247-54. Ƙaramar ilimin yoga a cikin cututtukan neurological.
Oka T, et al. Magungunan kwayoyin halitta. 2014 Dec 11; 8 (1): 27. Yoga na Isometric yana inganta gajiya da jin zafi na marasa lafiya da ciwo mai wuya wanda ke da tsayayya ga farfadowa na al'ada: gwagwarmaya, da gwagwarmayar sarrafawa.
Yadav RK, et al. Journal of madadin kuma karin magani. 2015 Afrilu 21 (4): 246-9. Halin shekaru biyu na shawo kan matsalar rashin lafiyar jiki: ingantaccen hali a cikin hali bayan bin hanyar yoga.