Momwe Mungachitire Masewera olimbitsa thupi ndi Irritable Bowel Syndrome

Zamkati

• Chitani masewera olimbitsa thupi ngati choyambitsa
• Kodi zingathandize ndi zizindikilo?
• Zolimbitsa thupi kuyesa
• Kuyenda
• Zochita zina za IBS
• Amatambasula kuti achepetse kupweteka
• Bridge
• Supine Kupindika
• Zochita zopumira
• Kupuma kwamitsempha
• Kupuma kwina kwa mphuno
• Zochita zoti mupewe
• Momwe mungakonzekerere kukonzekera
• Nthawi yolankhula ndi dokotala
• Mfundo yofunika

Irritable bowel syndrome (IBS) ndimatenda amatumbo akulu. Ndiwosakhalitsa, zomwe zikutanthauza kuti zimafunikira kuyang'anira kwakanthawi.

Zizindikiro zodziwika ndizo:

• kupweteka m'mimba
• kuphwanya
• kuphulika
• mafuta owonjezera
• Kudzimbidwa kapena kutsegula m'mimba kapena zonse ziwiri
• ntchofu mu chopondapo
• kusadziletsa kwazinyalala

Zizindikirozi nthawi zambiri zimabwera ndikupita. Zitha kukhala masiku, milungu, kapena miyezi. Mukakumana ndi zizindikilo, zimatchedwa IBS flare-up.

IBS imatha kusokoneza moyo watsiku ndi tsiku. Palibenso mankhwala. Komabe, kwa anthu ena, zizolowezi zina pamoyo wawo zitha kuthandiza kuthana ndi zizolowezi.

Izi zimaphatikizapo zolimbitsa thupi nthawi zonse. Kuchita masewera olimbitsa thupi kumaganiziridwa kuti muchepetse zizindikiritso za IBS pochepetsa kupsinjika, kukonza matumbo, komanso kuchepetsa kuphulika.

Chitani masewera olimbitsa thupi ngati choyambitsa

Ngakhale chomwe chimayambitsa IBS sichikudziwika, zinthu zina zimatha kuyambitsa ziwopsezo. Zomwe zimayambitsa izi ndizosiyana ndi aliyense.

Zomwe zimayambitsa zimaphatikizapo:

• kusalolera zakudya, monga kusagwirizana kwa lactose
• zokometsera kapena zakudya zotsekemera
• kupsinjika kwamaganizidwe kapena malingaliro
• mankhwala ena
• matenda opatsirana m'mimba
• kusintha kwa mahomoni

Kwa anthu ambiri omwe ali ndi IBS, kusalolera chakudya kumatha kuyambitsa. Malingana ndi, oposa 60 peresenti ya anthu omwe ali ndi IBS amamva zizindikiro atadya zakudya zina.

Kuchita masewera olimbitsa thupi sikumayambitsa. M'malo mwake, kafukufuku wa 2018 adapeza kuti ntchito zochepa mpaka zochepa zitha kuthandizira kuthetsa zizindikilo.

Palibe kafukufuku wolimba wokhudzana ndi momwe kuchita zolimbitsa thupi kumakhudzira zizindikiro za IBS. Koma anthu ambiri amaganiza kuti kuchita zinthu mwamphamvu kapena motalikirapo, monga kuthamanga mpikisano wothamanga, kungakulitse zizindikiro.

Kodi zingathandize ndi zizindikilo?

Pali umboni wosonyeza kuti zolimbitsa thupi zimatha kuchepetsa zizindikilo za IBS.

Mwa, ofufuza adapeza kuti kuchita masewera olimbitsa thupi kumachepetsa kuopsa kwa zizindikiritso mwa anthu omwe ali ndi IBS. Kumbali inayi, kusachita masewera olimbitsa thupi kumalumikizidwa ndi zizindikilo zowopsa za IBS.

Ofufuzawo adatsatira ena mwa omwe adachita nawo kafukufukuyu wa 2011. Nthawi yotsatirayi inali kuyambira zaka 3.8 mpaka 6.2. Mwa iwo, ofufuzawo adati omwe adapitiliza kuchita masewera olimbitsa thupi adakumana ndi zotsatirapo zabwino, zosatha pazizindikiro za IBS.

Wina adapeza zotsatira zofananira. Akuluakulu oposa 4,700 adamaliza kufunsa mafunso, omwe adayesa zovuta zawo zam'mimba, kuphatikiza IBS, komanso zolimbitsa thupi. Pambuyo pofufuza zomwe zafufuzidwazo, ofufuzawo adapeza kuti anthu osatopa kwambiri amakhala ndi IBS kuposa omwe anali olimbikira.

Kuphatikiza apo, kafukufuku wa 2015 adatsimikiza kuti yoga yasayansi imathandizira kusintha zizindikiritso mwa anthu omwe ali ndi IBS. Kuyesaku kunaphatikizapo magawo a yoga ola limodzi, katatu pamlungu, kwa milungu 12.

Pomwe ofufuza akuphunzirabe momwe masewera olimbitsa thupi amayendetsera matenda a IBS, mwina akukhudzana ndi:

• Kupanikizika. Kupsinjika kumatha kuyambitsa kapena kukulitsa zizindikilo za IBS, zomwe zimatha kufotokozedwa ndi kulumikizana kwa m'matumbo. Kuchita masewera olimbitsa thupi kumathandizira pakukhala ndi nkhawa.
• Kugona bwino. Monga kupsinjika, kugona mokwanira kumatha kuyambitsa IBS. Koma zolimbitsa thupi zingakuthandizeni kugona mokwanira.
• Kuchulukitsa kwa gasi. Kuchita masewera olimbitsa thupi nthawi zonse kumatha kukulitsa kuthekera kwa thupi lanu kutulutsa mpweya. Izi zitha kuchepa kuphulika, limodzi ndi zowawa zomwe zikubwera.
• Limbikitsani kuyenda matumbo. Kuchita masewera olimbitsa thupi kungalimbikitsenso matumbo, omwe amatha kuchepetsa zizindikilo zanu.
• Kukhala ndi moyo wabwino. Mukamachita masewera olimbitsa thupi nthawi zonse, mumakhala ndi makhalidwe ena abwino. Zizolowezi izi zitha kuchepetsa zizindikilo zanu za IBS.

Zolimbitsa thupi kuyesa

Ngati muli ndi IBS, ndibwino kuti muzichita masewera olimbitsa thupi. Kukhala wachangu kuli ndi maubwino ambiri azaumoyo, kuphatikiza kuthekera kwa kupumula kwa IBS. Mungayesere:

Kuyenda

Kuyenda ndi njira yabwino ngati mwayamba kuchita masewera olimbitsa thupi. Ndizotsika pang'ono ndipo sizifuna zida zapadera.

Mukamaliza nthawi zonse, kuyenda kumatha kuthana ndi nkhawa ndikulimbikitsa matumbo.

Mu kafukufuku wotsatira wa 2015 pamwambapa, kuyenda chinali chochitika chofala kwambiri mwaomwe ophunzira anali ndi zisonyezo zochepa.

Zochita zina za IBS

Kuphatikiza pa kuyenda, mungayesenso machitidwe awa a IBS:

• kuthamanga
• kupalasa njinga mosangalala
• ma aerobics ochepa
• kusambira mosangalala
• kulimbitsa thupi
• masewera olinganizidwa

Amatambasula kuti achepetse kupweteka

Kutambasula kumathandizanso ku IBS. Zimagwira ntchito posisita ziwalo zanu zam'mimba, kuchepetsa kupsinjika, komanso kukonza magwiritsidwe a mpweya. Izi zitha kuthandiza kuchepetsa kupweteka komanso kusapeza bwino chifukwa cha IBS.

Malinga ndi zomwe tanena kale, yoga ndiyabwino pazizindikiro za IBS. Ndibwino kuti mupange maimidwe omwe amalunjika bwino pamunsi pamimba.

Yoga imafuna IBS ndi iyi:

Bridge

Bridge ndi yoga yochita bwino yomwe imakhudza mimba yanu. Imakhudzanso matako ndi chiuno.

1. Gona chagada. Bwerani mawondo anu ndikubzala mapazi anu pansi, m'lifupi mwake. Ikani mikono yanu m'mbali mwanu, kanjedza zikuyang'ana pansi.
2. Gwiritsani ntchito maziko anu. Kwezani mchiuno mwanu mpaka torso yanu igwirizane. Imani pang'ono.
3. Chepetsani m'chiuno kuti muyambe.

Supine Kupindika

Supine Twist ikutambasula thupi lako lochepa komanso lapakati. Kuphatikiza pothana ndi zizindikilo za IBS, ndizofunikanso pakuchepetsa kupweteka kwakumbuyo.

1. Gona chagada. Bwerani mawondo anu ndikubzala mapazi anu pansi, mbali. Wonjezerani manja anu ku "T."
2. Sungani mawondo anu onse pachifuwa. Gwetsani maondo anu kumanja, ndikutembenuzira mutu wanu kumanzere. Imani pang'ono.
3. Bwererani poyambira. Bwerezani mbali inayo.

Zochita zopumira

Kupumula ndichofunikira kwambiri pakuwongolera IBS.

Polimbikitsa kupumula, yesani kupuma pang'onopang'ono komanso mozama. Malinga ndi kafukufuku wa 2015 pa yoga, kupuma kotere kumawonjezera yankho lanu lokhazikika, lomwe limachepetsa kuyankha kwanu kupsinjika.

Mungayesere:

Kupuma kwamitsempha

Amadziwikanso kuti kupuma m'mimba, kupuma kwa diaphragmatic kumalimbikitsa kupumira mwakuthwa komanso pang'onopang'ono. Ndi njira yodziwika bwino yomwe imalimbikitsa kumasuka komanso kukhazikika.

1. Khalani pabedi panu kapena mugone pansi. Ikani dzanja lanu pamimba.
2. Lembani masekondi 4, mozama komanso pang'onopang'ono. Lolani mimba yanu isunthire panja. Imani pang'ono.
3. Exhale kwa masekondi 4, mwakuya komanso pang'onopang'ono.
4. Bwerezani nthawi 5 mpaka 10.

Kupuma kwina kwa mphuno

Kupuma kwina kwa mphuno ndi njira yopumira yopumira. Nthawi zambiri zimachitika limodzi ndi yoga kapena kusinkhasinkha.

1. Khalani pampando kapena mwendo pansi. Khalani molunjika. Pumirani pang'onopang'ono komanso mozama.
2. Lembani cholozera chanu chakumanja ndi zala zapakati pachanza chanu.
3. Tsekani mphuno yanu yakumanja ndi chala chanu chakumanja. Pepani pang'onopang'ono kudzera mphuno yakumanzere.
4. Tsekani mphuno yanu yakumanzere ndi chala chanu chakumanja. Pang'ono pang'ono tulutsani mpweya m'mphuno yakumanja.
5. Bwerezani monga mukufunira.

Zochita zoti mupewe

Zochita zolimbitsa thupi kwambiri sizikulimbikitsidwa kwa IBS. Zitsanzo ndi izi:

• kuthamanga
• maphunziro apamwamba a nthawi yayitali
• mpikisano wosambira
• kupalasa njinga

Zochita zowonjezereka zitha kukulitsa zizindikilo zanu za IBS, chifukwa chake ndibwino kuzipewa.

Momwe mungakonzekerere kukonzekera

Ngati mukufuna kuchita masewera olimbitsa thupi pafupipafupi, ndikofunikira kukonzekera ma IBS flare-ups. Izi zipangitsa kuti kulimbitsa thupi kwanu kukhale kosavuta.

Tsatirani malangizowa kuti mukonzekere ziwonetsero za IBS musanachite masewera olimbitsa thupi, nthawi, komanso mukatha kuchita masewera olimbitsa thupi:

• Bweretsani mankhwala a OTC. Ngati mumakonda kutsekula m'mimba, pitirizani kulandira mankhwala ochepetsa kutsegula m'mimba.
• Pewani zomwe zingayambitse chakudya. Mukamakonzekera masewera olimbitsa thupi musanachite masewera olimbitsa thupi komanso mukamaliza kulimbitsa thupi, pewani zomwe zingakupangitseni kudya. Onetsetsani kuti mupeze fiber yokwanira.
• Pewani caffeine. Ngakhale kuti caffeine imatha kuyambitsa masewera olimbitsa thupi, imatha kukulitsa zizindikiritso za IBS.
• Imwani madzi. Kukhala ndi hydrated kumatha kuthandizira pafupipafupi komanso kuchepetsa kudzimbidwa.
• Pezani bafa yapafupi kwambiri. Ngati mukuchita masewera olimbitsa thupi kunja kwa nyumba yanu, dziwani komwe kuli bafa yapafupi musanayambe.

Nthawi yolankhula ndi dokotala

Ngati mukumva zizindikiro za IBS, kapena kusintha kwamatumbo, pitani kuchipatala.

Muyeneranso kukaonana ndi dokotala ngati muli ndi:

• kutsegula m'mimba usiku
• kuonda kosadziwika
• kusanza
• zovuta kumeza
• zowawa zomwe sizimasulidwa ndi matumbo
• mipando yamagazi
• magazi akutuluka
• kutupa m'mimba

Zizindikiro izi zitha kuwonetsa vuto lalikulu.

Ngati mwapezeka ndi IBS, funsani dokotala wanu za zomwe mungachite kuti mukhale ndi thanzi labwino. Muthanso kulankhulana ndi wophunzitsa nokha. Amatha kupereka malingaliro oyenerera pazizindikiro zanu, kulimbitsa thupi, komanso thanzi.

Mfundo yofunika

Ngati muli ndi IBS, kuchita masewera olimbitsa thupi nthawi zonse kumatha kuthana ndi zizindikilo zanu. Chofunikira ndikusankha zochitika zochepa, monga kuyenda, yoga, ndikusambira mosapumira. Kuchita masewera olimbitsa thupi kumathandizanso polimbikitsa kupumula.

Kuphatikiza pa masewera olimbitsa thupi, ndikofunikanso kudya zakudya zopatsa thanzi komanso kugona mokwanira. Dokotala wanu akhoza kukupatsani malangizo othandizira kuchita izi.