Magnesio: La clave para un mejor estado de ánimo, Dormir, y salud general
(Secretos de salud) Don’t miss the first three article in this series. They set the stage for understanding the true depth of the information that follows. Part one outlines the diagnostic criteria that determines chronic fatigue and differentiates it from other diseases with overlapping symptoms. Part two provides the information you need for understanding how a diagnosis is determined and what can go wrong in the process. Part three lists the treatment options for chronic fatigue that have been shown to be effective, y destaca las últimas teorías.
Ahora, la cuarta parte de nuestra serie explora las ramificaciones psicológicas de la fatiga crónica., and the emotional and physical coping strategies that will greatly ease your struggle. Links to resources for what is discussed follow the article.
Hacer frente a la fatiga crónica
La fatiga crónica suele ser una enfermedad invisible, and people around you cannot tell that you don’t feel well. Because you don’t look sick, friends and family feel better pretending that nothing about you has changed. This is frustrating and you need tools to deal with people, gently but firmly. Most of these tools will apply to any chronic, enfermedad invisible.
Afrontar psicológicamente: I was initially diagnosed with chronic fatigue in 2000. But I neither understood it nor took the disease seriously until I crashed some time around 2008. The sooner you understand chronic fatigue and change your lifestyle to maximize function and emotional well being, mejor será tu vida.
Conocí a un buen amigo en línea que ha lidiado con la fatiga crónica durante más de 25 años. She has been extraordinarily helpful in my journey. She was bed bound and suffered from seizures related to chronic fatigue. With appropriate diet, suplementos y otras modalidades de curación, ella ahora no solo está fuera de la cama, pero conduciendo, jardinería y hacer otras cosas que, Hace unos pocos años, seemed impossible. She believes that going completely grain free (no solo sin gluten) y sin lácteos han sido las herramientas clave para recuperar la función.
I am also recommend going completely grain and dairy free. Finding a friend who truly knows what you are going through and is on the same page regarding healing is immensely helpful. Some areas have support groups and you may be able to find online support groups. Be aware that support groups may increase, not decrease stress for some. They are not for everyone.
Acepta tus emociones: Really look at what you are feeling even if those thoughts are somewhat disturbing. Feelings aren’t right or wrong; they just are. Burying your feelings and pretending all is well will only hurt you. Ask for help when you need it – esta es una señal de fuerza, not weakness. Trying to explain what is going on to family, friends and co-workers can be very difficult. Although Christine Miserandino, autor de La teoría de la cuchara, tiene lupus y no fatiga crónica, su libro se aplica a cualquier enfermedad crónica.
Puede sentirse deprimido inicialmente o periódicamente., y esto es normal. Los antidepresivos recetados tienen efectos secundarios horribles y tomarlos en realidad ayuda menos de 10% of the people for whom they are prescribed. Por otra parte, hacerse cargo de tu vida te empodera.
Una dieta rica en Omega 3 (DHA y EPA), along with fish or krill oil supplements can help depression. I also highly recommend the book titled La cura del estado de ánimo por Julia Ross, MA. She has helped thousands heal from depression and other psychological problems with a combination of diet and specific amino acids. You don’t have to be a scientist or medical professional to understand this book.
Usando otras modalidades de curación
Técnica de libertad emocional (EFT) is an easy to learn system in which you tap with your fingertips on some of the same sites used by acupuncturists. Self-tapping on these points can release negative emotions and also decrease physical discomfort. There are EFT practitioners but many people find success doing it themselves. I highly recommend the use of “choice” declaraciones que encontrará más adelante en este artículo.
Los códigos curativos es un simple, sistema de autocuración por Alex Lloyd, Doctor, DAKOTA DEL NORTE.
Terapia con láser frío is a site that says it is for “allergy antidotes”, but the use of the cold laser goes far beyond allergies. Cold laser therapy is also useful for emotions, cicatrización de la herida, inflamación, dolor muscular y equilibrio de órganos.
Afrontar físicamente
Acepta tus limitaciones. Conforme pasé él tiempo, tendrá que reducir notablemente las ocupaciones, social, físico, and personal activities. You need to pace yourself and find a balance between rest and activity that limits exacerbations (brotes). Working out at a gym is probably a bad idea. Taking short walks may be all you can tolerate without making symptoms worse. Simple things like not taking a shower every day, dividir las tareas de limpieza en pequeños pasos que solo toman unos minutos cada uno, y descansar con los pies en alto durante unas horas por la tarde puede marcar una gran diferencia en cómo se siente.
Make sure you rest between periods of activity. Going to the grocery store or to a doctor’s office, o en una salida social puede requerir 24 or more hours of very sedentary time to recover to baseline. I’m not saying never go out or do anything, but be aware that activities will exact a toll and give yourself adequate time to recover. Too much activity on good days results in more bad days. Don’t allow family and friends to push you into doing something you are not up to doing.
Dormir lo suficiente. Uno de los criterios de diagnóstico de la fatiga crónica es sueño reparador. Conseguir un sueño reparador es fundamental para mantener / recuperar la función.
Prescription sleeping pills are rarely the answer. They have dangerous side effects, no producen un sueño reparador, causar dependencia física, y no corrige el problema subyacente. Uso ocasional de productos de venta libre (cuerpos de cadetes militares) ayudas para dormir pueden ser útiles, but your body will develop a resistance to them if used frequently. Some supplements such as melatonin, 5-HTP and tryptophan may be helpful. De nuevo, antes de probar suplementos o productos de venta libre, Hable con su proveedor de atención médica experto sobre las posibles interacciones con otros medicamentos y suplementos recetados o de venta libre que pueda estar tomando..
Otras cosas que pueden ayudar
* Make sure you are exposed to bright light during the day and you sleep in the dark. During winter months or in areas where there isn’t much sunshine. es posible que desee invertir en una lámpara de espectro completo.
* Evite todas las fuentes de nicotina.
* Evite la cafeína en 8 a 10 horas antes de acostarse.
* Limitar el alcohol. Si bien el alcohol puede ayudarte a conciliar el sueño, Los estudios han demostrado que reduce la calidad de su sueño..
* Make sure your room is cool. Ideal sleeping temperature is 65 grados F. While this is probably not possible in the heat of summer, cuanto más fría está la habitación, mejor dormirás.
* Evite actividades estimulantes justo antes de acostarse, incluyendo películas, TV and computer. En lugar, escucha musica suave, leer o meditar.
* Acuéstate a la misma hora y levántate a la misma hora todos los días., fines de semana incluidos.
* Invest in a good mattress and pillow if at all possible. Discomfort is a major cause of sleep that is not refreshing.
No te pierdas la quinta parte, el último de esta serie: Cómo trabajar eficazmente con el personal médico.
Recursos:
La teoría de la cuchara Envíe este enlace a todos en su vida
EFT
http://www.creatavision.com/manifesting-eft/emotional-freedom-techniques-demo.htm
http://www.eftmastersworldwide.com/content/what-is-eft/
Los códigos curativos
Terapia con láser frío
http://www.allergyantidotes.com/etox_lasers.htm
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