Kuchita Masewera Olimbitsa Thupi Kungathandize Anthu Omwe Ali Ndi IBD. Umu ndi Momwe Mungachitire Pabwino.

Zamkati

• Chifukwa chake kuchita masewera olimbitsa thupi kumakhala kovuta
• Ubwino wochita masewera olimbitsa thupi pazikhalidwe za GI
• Ubwino wopitilira kukhululukidwa
• 1. Anti-yotupa nkhawa yotopetsa
• 2. Thanzi labwino la mafupa
• Kuchita masewera olimbitsa thupi ndi matenda a GI kutha:
  
• Njira zabwino zolimbitsa thupi ndi vuto la m'mimba
• 1. Lankhulani ndi omwe akukuthandizani
• 2. Pezani malire oyenera
• 3. Ndi mphamvu zophunzitsira, sankhani masewera olimbitsa thupi ozungulira
• 4. Kwa nthawi yayitali, yambani ndi ntchito yotsika pang'ono
• 5. Phatikizani ntchito yobwezeretsa muzolowera
• 6. Mverani thupi lanu

Thukuta pang'ono limatha kukhala ndi zofunikira zazikulu kwa anthu omwe ali ndi vuto la m'mimba. Ingofunsani Jenna Pettit.

Monga junior ku koleji, Jenna Pettit, wazaka 24, anali atatopa komanso atapanikizika chifukwa chamaphunziro ake ovuta.

Monga mlangizi wathanzi, adayamba kuchita masewera olimbitsa thupi kuti athetse nkhawa.

Izo sizinagwire ntchito. M'malo mwake, zinthu zinaipiraipira.

Pettit adayamba kudwala matenda. Ankangodzuka pabedi, anali ndi matenda otsegula m'mimba osalamulirika, anataya mapaundi 20, ndipo anakhala m'chipatala sabata limodzi.

Pettit, yemwe amakhala ku Corona, California, pamapeto pake anapezeka ndi matenda a Crohn. Atamupeza ndi matendawa, amayenera kutenga tchuthi cha mwezi umodzi kuchokera kumakalasi olimbitsa thupi.

Atakhala ndi mwayi wofufuza za matendawa, adadziwa kuti ayenera kubwerera kukakonzekeretsa. Koma sizinali zophweka.

"Zinali zovuta kubwerera m'kalasi mwanga, chifukwa ndimangotaya minofu," akutero. Ndataya mphamvu. ”

Kwa Pettit ndi ena omwe ali ndi vuto la m'mimba (GI) - monga ulcerative colitis, matenda a Crohn, matumbo osakwiya (IBS), gastroparesis, kapena Reflux ya gastroesophageal (GERD) - kuchita masewera olimbitsa thupi nthawi zonse kumatha kukhala kovuta.

Koma kafukufuku wasonyeza kuti kukhala wathanzi kumabweretsa zizindikilo zochepa mwa anthu omwe ali ndi matenda opatsirana am'mimba (IBD). IBD ndi ambulera yomwe imaphatikizapo zovuta zingapo za GI, monga matenda a Crohn's and ulcerative colitis.

Kuphatikiza apo, machitidwe obwezeretsa monga yoga ndi Pilates angathandize kuchepetsa kupsinjika. Kuthetsa kupsinjika ndikofunikira kwambiri kwa anthu omwe ali ndi mikhalidwe imeneyi.

Chifukwa chake kuchita masewera olimbitsa thupi kumakhala kovuta

Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukhala kovuta kwa iwo omwe ali ndi matenda otupa, makamaka akakhala ndi vuto. David Padua, MD, PhD, gastroenterologist ku UCLA komanso director of Padua Laboratory, yemwe amaphunzira matenda am'mimba, akuti nthawi zonse amawona odwala akuvutika kuti achite masewera olimbitsa thupi chifukwa cha zizindikilo zawo.

"Ndi zinthu monga ulcerative colitis, matenda a Crohn, komanso matenda am'matumbo, kutupa kwamachitidwe kumatha kutopa kwambiri," akutero Padua. "Ikhozanso kuyambitsa kuchepa kwa magazi, ndipo utha kupeza magazi a GI komanso mitundu yosiyanasiyana ya IBD. Izi zimathandizira kuti wina azimva kuti watopa kwambiri ndipo sangathe kuchita masewera olimbitsa thupi. ”

Koma si odwala onse omwe amamva chimodzimodzi. Pomwe ena amalimbana ndi masewera olimbitsa thupi, ena amasewera tenisi, kuchita jiujitsu, ngakhale kuthamanga marathons, atero a Shannon Chang, MD, katswiri wazamagetsi ku Langone Medical Center ku New York University. Pamapeto pake, kutha kwa munthu kuchita masewera olimbitsa thupi kumadalira thanzi lake komanso kuchuluka kwa kutupa komwe ali nako pakadali pano.

Ubwino wochita masewera olimbitsa thupi pazikhalidwe za GI

Ngakhale munthu yemwe ali ndi vuto la GI atha kuvutika kuti azichita masewera olimbitsa thupi pafupipafupi, kafukufuku wina wasonyeza kuti pali kulumikizana pakati pa magwiridwe antchito apamwamba ndi zizindikilo zochepa, makamaka ndi matenda a Crohn.

Kafukufuku wina wofalitsidwa m'nyuzipepalayi anapeza kuti kuchita masewera olimbitsa thupi kumakhudzana ndi kuchepa kwa chiwopsezo chamtsogolo mwa anthu omwe ali ndi IBD pokhululukidwa.

Zotsatira izi sizowonjezera, komabe. "Pali malingaliro akuti kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pang'ono pang'ono kungathandize kuti matendawa akhale odekha," akutero Chang. Komabe akatswiri sakudziwa ngati izi ndichifukwa choti anthu omwe ali mu chikhululukiro amatha kuchita masewera olimbitsa thupi kwambiri kapena chifukwa kuchita masewera olimbitsa thupi kwenikweni kumabweretsa zisonyezo zochepa.

Ponseponse, akatswiri amavomereza kuti kuchita masewera olimbitsa thupi ndichinthu chabwino. "Zambiri ndizochepa ponseponse, koma zomwe tawona ndikuti kuchita masewera olimbitsa thupi pang'ono kumathandizadi kwa munthu amene ali ndi matenda opatsirana," adatero Padua.

Pettit tsopano akugwira ntchito yothandizira odwala matenda olankhula chilankhulo ndipo amaphunzitsanso makalasi olimbitsa thupi a PiYo ndi INSANITY. Akuti zolimbitsa thupi nthawi zonse zimamuthandiza kuthana ndi matenda ake a Crohn. Sakhala ndi zizindikilo zochepa akamachita masewera olimbitsa thupi pafupipafupi.

"Ndinganene kuti kuchita masewera olimbitsa thupi kumandithandiza kuti ndikhululukidwe," akutero Pettit. Ngakhale ndisanapezeke ndi matenda anga, nthawi zonse ndinkazindikira kuti matenda angawa sanali ochepa ndikamachita masewera olimbitsa thupi. ”

Ubwino wopitilira kukhululukidwa

Kuchita masewera olimbitsa thupi kuli ndi maubwino omwe amapitilira kupitiliza kusunga matenda a GI kuti akhululukidwe.

1. Anti-yotupa nkhawa yotopetsa

Odwala ambiri amakhulupirira kuti kupanikizika kumatha kuyambitsa matenda kwa anthu omwe ali ndi matenda ngati ulcerative colitis, matenda a Crohn, ndi GERD.

Madokotala nthawi zambiri amamva kuti anthu omwe ali ndi matenda opatsirana a GI amakhala ndi ziphuphu panthawi yamavuto, Padua akuti. Mwachitsanzo, atha kukhala ndiukali posintha ntchito, akusuntha, kapena akakhala ndi zibwenzi.

"Monga azachipatala, timamva nkhanizi nthawi zonse," akutero Padua. "Monga asayansi, sitimvetsetsa kuti kulumikizana kumeneku ndi chiyani. Koma ndikukhulupirira kuti pali kulumikizana. ”

Zochita zobwezeretsa monga yoga zitha kuthandiza kukonza kulumikizana kwa thupi ndi kupsinjika. Mavuto akatsika, kutupa kudzakhalanso, nawonso.

M'malo mwake, nkhani ina yomwe idasindikizidwa idapeza kuti kuchita masewera olimbitsa thupi pang'ono kumathandizira kulimbitsa chitetezo cha mthupi komanso kukonza thanzi la anthu omwe ali ndi IBD. Zitha kuthandizanso kukhala ndi moyo wabwino komanso kuchepetsa nkhawa.

2. Thanzi labwino la mafupa

Ubwino wina wochita masewera olimbitsa thupi mwa anthu omwe ali ndi matenda a GI ndikukula kwa mafupa, atero Padua.

Anthu omwe ali ndi matenda ena a GI nthawi zambiri samakhala ndi thanzi labwino la mafupa, chifukwa nthawi zambiri amakhala pamapeto a ma steroids kapena amavutika kuyamwa vitamini D ndi calcium.

Kuchita masewera olimbitsa thupi ndi kulimbitsa mphamvu kumapangitsa kuti mafupa azilimbana kwambiri, zomwe zimafunikira kulimba kuti zitheke, Padua akufotokoza. Izi zimapangitsa kuti mafupa azikhala ochepa.

Kuchita masewera olimbitsa thupi ndi matenda a GI kutha:

• kusintha kuchuluka kwa mafupa
• kuchepetsa kutupa
• kulimbikitsa chitetezo cha mthupi
• kutalikitsa chikhululukiro
• kusintha moyo wabwino
• kuchepetsa nkhawa

Njira zabwino zolimbitsa thupi ndi vuto la m'mimba

Ngati muli ndi matenda a GI ndipo mukuvutika kuchita masewera olimbitsa thupi, yesani kuchita izi kuti mubwerere m'zochita zolimbitsa thupi komanso zotetezeka.

1. Lankhulani ndi omwe akukuthandizani

Ngati simukudziwa zomwe thupi lanu lingathe kuchita, lankhulani ndi katswiri. "Nthawi zonse ndimawauza odwala anga kuti akafuna kuchita masewera olimbitsa thupi - makamaka munthu yemwe ali ndi mavuto ambiri a GI - nthawi zonse zimakhala bwino kulankhula ndi omwe amawapatsa zamankhwala za kuchuluka kwa zomwe angathe kuchita," akutero Padua.

2. Pezani malire oyenera

Anthu amatha kukhala ndi malingaliro opanda kanthu kapena kuchita masewera olimbitsa thupi ndipo amatha kuchita masewera olimbitsa thupi pamlingo womwe ungakhale wowopsa, akutero Padua.

Kumbali inayi, simukufuna kudzisamalira moyenera. Ngakhale simukufuna kuchita mopitirira muyeso, simukufuna kukhala osamala kwambiri kuti mukuopa kuchita chilichonse, anatero Lindsay Lombardi, wophunzitsa payekha mdera la Philadelphia yemwe amagwira ntchito ndi makasitomala omwe ali ndi vuto la GI. "Simuyenera kuchita nokha ngati chidole chagalasi," akutero.

3. Ndi mphamvu zophunzitsira, sankhani masewera olimbitsa thupi ozungulira

Ngati mukufuna kuchita masewera olimbitsa thupi, Lombardi amalimbikitsa kuti muyambe ndi ma circuits. Njira yolemetsa iyi imatha kukweza kugunda kwa mtima, koma siyikhala yolimba ngati chinthu chonga mphamvu.

Pettit amalimbikitsa anthu kuti azichita masewera olimbitsa thupi motere. Yambani ndi chinthu china chochepa, monga kalasi yophunzitsira mphamvu zolimbitsa thupi, akuwonetsa.

4. Kwa nthawi yayitali, yambani ndi ntchito yotsika pang'ono

Kwa iwo omwe akufuna kuti akhale ndi thanzi lamtima, Lombardi akuwonetsa kuyambira ndi nthawi. Yambani ndi magawo otsika pang'ono mpaka pang'ono. Gwiritsani ntchito njira yanu mpaka ngati thupi lanu likhoza kupirira.

5. Phatikizani ntchito yobwezeretsa muzolowera

Kulumikizana kwamaganizidwe amthupi kumathandiza kwambiri pakuchepetsa kupsinjika kwa anthu omwe ali ndi minyewa yotupa ya GI, monga matenda a Crohn ndi ulcerative colitis.

"Ndinganene kuti mtundu wofunikira kwambiri wa masewera olimbitsa thupi m'matumbo ndi njira yobwezeretsa, monga yoga ndi Pilates - zinthu zomwe zimakupatsirani kulumikizana kwakuthupi," akutero a Lombardi. "Osanenanso kuti pali mayendedwe ambiri mkati mwawo omwe ndi abwino kwambiri pagawo lanu logaya chakudya."

6. Mverani thupi lanu

Lombardi amalimbikitsa anthu kuti ayesetse masewera olimbitsa thupi osiyanasiyana kuti apeze yomwe ili yoyenera kwa iwo. Mwachitsanzo, yesani kalasi yothamanga. Ngati izi zikukulitsa matenda anu, yesani china, monga barre. Kapena, ngati mukuchita yoga ndikupeza kuti mumatha kulekerera, yonjezerani kuchuluka kwa zochita zanu ndikuyesera china cha mphamvu kapena yoga ya Pilates.

Ndipo mukakayikira, sinthani zomwe mumachita. Wodzitcha wokonda kuchita masewera olimbitsa thupi, Pettit sasiya kuchita masewera olimbitsa thupi pomwe Crohn ake ayaka. M'malo mwake, amasintha machitidwe ake. "Ndikamva kutopa kapena ndili ndi vuto la moto kapena malo anga akuvulala, ndimangofunika kusintha," akutero.

Koposa zonse, kumbukirani kuti zilibe kanthu mtundu wa masewera olimbitsa thupi omwe mukuchita, bola mukadakhala otakataka. Kaya ndi ntchito yolemera kapena yoga, Lombardi akuti: "Kuyendetsa thupi kumathandiza kwambiri pamatenda ambiriwa."

Jamie Friedlander ndi wolemba pawokha komanso mkonzi wokonda thanzi. Ntchito yake idawonekera mu The Cut, Chicago Tribune, Racked, Business Insider, ndi Success Magazine. Pamene sakulemba, amatha kupezeka akuyenda, kumamwa tiyi wobiriwira, kapena kusefukira kwa Etsy. Mutha kuwona zitsanzo zambiri za ntchito yake pa iye tsamba la webusayiti. Tsatirani iye mopitirira Twitter.