Lesi Siphuzo Sokulwa Nengcindezi Sibe Inguquko Ephelele Yomdlalo we-IBS Yami

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Ngamazwi ka-Ariana Grande, uhlelo lwami lokugaya ukudla lube "ngumama f * ophuka isitimela" isikhathi eside engikukhumbulayo.

Angazi ukuthi kunjani ukuhlala inyanga yonke ngaphandle kokuqunjelwa kanye nesifo sohudo. Ngijwayele ukuvuka ngisezinhlungwini izinsuku ezinhlanu ngaphandle kwesonto. Ngichithe iningi lempilo yami ngizama (nokwehluleka) ukuphatha izimpawu zami. Ngakho lapho umyeni wami ethola Ukuthula Kwemvelo (Ithenge, $ 25, amazon.com), isiphuzo sokulwa nengcindezi nesengezo se-magnesium, bengingalindele ukuthi sizosiza kakhulu. Dlulela phambili ngokushesha emva kwenyanga, bese ungifaka umbala ngimangazwe ukuthi lo mkhiqizo unginikeze impumuzo engakanani. (Okuhlobene: Kungani Abesifazane Abaningi Benezinkinga Zesisu?)

Ngaqala ukuba nezimpawu ze-irritable bowel syndrome (IBS) ngiseyingane, kodwa angizange ngitholwe ngokusemthethweni ukuthi nginenkinga yokugaya ukudla kwaze kwaba yilapho ngiqala iminyaka engu-20. Kuyisifo esingelapheki (esivame ukutholakala kwabesifazane kakhulu) esithinta ithumbu elikhulu, futhi izimpawu zisukela ebuhlungwini besisu, ukuqunjelwa, ukuqunjelwa, igesi eningi, isifo sohudo kanye/noma ukuqunjelwa, kanye namafinyila esitulweni, ngokusho kweMayo Clinic.

Isizathu esiqondile se-IBS asikaziwa, kepha izimbangela ezivame kakhulu zibandakanya ukuzwela kokudla / ukungabekezelelani, ingcindezi nezinguquko zamahomoni. Alikho futhi ikhambi elaziwayo le-IBS, futhi ukuphatha izimpawu kungaba ngumdlalo omude wokuzama nokwenza iphutha.

Kubalulekile ukukhumbula, noma kunjalo, ukuthi zonke izimo ze-IBS zihlukile. Okubangela umuntu oyedwa kungase kungaqalisi omunye, futhi lokho kuya kumasu okuphatha, futhi. Into engcono kakhulu ongayenza ukulandelela izimpawu zakho bese uthola ukuthi yiziphi izindlela ezisebenza emzimbeni wakho. Kimi, ukuphatha i-IBS yami kusho ukwenza i-yoga njalo nokuzivocavoca umzimba, ukuya ekwelashweni ukuze ngibeke ukukhathazeka kwami ​​okujwayelekile (GAD), ngigweme i-caffeine, ngidle inala yokudla okuphelele, okuphilayo, futhi, ngokusobala, ngidle ukudla kwami ​​kwe-magnesium. (Okuhlobene: I-Magnesium yiMicronutrient Okufanele Uyinake Kakhulu)

I-ICYDK, i-magnesium iyiminerali etholakala ekudleni okufana nemifino enamaqabunga, imidumba, noshokoledi omnyama, futhi idlala indima ebalulekile ekusebenzeni kwemizwa yomzimba wakho, ikhono layo lokudabula amaprotheni kanye noshukela kuma-carbohydrate, ekukhiqizeni amandla nasekuthuthukiseni kwamathambo, kuchaza U-Niket Sonpal, MD, umfundi wase-New York no-gastroenterologist ozinze eNew York. Kukholakala ukuthi i-magnesium ingasiza ekwehliseni izimpawu zokukhathazeka, ithuthukise ikhwalithi yokulala, futhi ikhulule izimpawu ze-IBS, kusho uDkt Sonpal.

Yize ngokwemvelo i-magnesium igcwele emzimbeni womuntu — abantu abadala baphethe amagremu angama-25 — kunconywa ukuthi amadoda asebenzise ama-milligram angama-400-420 kuthi abesifazane badle ama-milligram angama-310-320 ngosuku, kusho uDkt Sonpal. Kodwa-ke, imali enconyiwe yansuku zonke ingahluka kumuntu nomuntu ngokuya nempilo yabo, uyanezela. I-Natural Vitality Calm ikhiqiza ama-milligram angama-325 we-magnesium ngokusebenza ngakunye.

Isiphuzo esilwa nokucindezeleka sinohlu lwezithako ezincane kakhulu. Yenziwe nge-ionic magnesium citrate (inhlanganisela ye-citric acid ne-magnesium carbonate), futhi inongwe nge-raspberry ephilayo nokunambitheka kukalamula, kanye ne-organic stevia. Ukudla okukodwa kungamathisipuni amabili, futhi ungawangeza etiyeni noma uwahlanganise namanzi abandayo ngaphambi kokulala ukuze unciphise ukucindezeleka, usekele amasosha omzimba anempilo, futhi ulinganise amazinga kashukela egazini lakho.

Bengilokhu ngithatha isengezo kabili ngesonto senyanga edlule; Ngiyifaka engilazini yamanzi abandayo cishe isigamu sehora ngaphambi kokulala, futhi inambitheka njenge-raspberry-lemonade seltzer. Ngokuhlangenwe nakho kwami, lapho uphuza, ulala kakhulu—futhi ekuseni, ngizizwa ngiphumule ngokuphelele. (Kuhlobene: Imikhiqizo Yokunakekelwa Kwesikhumba Ye-Melatonin Esebenza Ngenkathi Ulele)

Ngokusobala, angingedwa kulokhu: Izinkulungwane zababuyekezi base-Amazon bathi Ukuzola kwenza i-nightcap emangalisayo. "Ngabona umehluko phakathi nezinsuku ezimbili zokuyithatha. Ngaqala ukulala kahle ebusuku, "kubhala omunye umbuyekezi. "Ngikwazi ukulala kuze kube yilapho i-alamu yami ikhala [ngemuva kokuphuza ukuzola], bengingakaze ngikwenze lokhu eminyakeni eyishumi ?!" funda okunye ukubuyekeza.

Kepha okubaluleke kakhulu, angikhumbuli okokugcina lapho ukunyakaza kwami ​​kwamathumbu kwakujwayelekile. Kuyavela ukuthi kungenxa yokuthi i-magnesium ingasebenza njenge-laxative yemvelo emzimbeni, kusho u-Ian Tong, MD, isikhulu sezokwelapha e-Doctor On Demand. Kuvusa amathumbu ngokwenza kusebenze uhlelo lwe-parasympathetic nervous (olubizwa nangokuthi lonke uhlelo lokugaya nokugaya) nokudonsa uketshezi kupheshana le-GI, kuchaza uDkt Tong.

Ngokuhlangenwe nakho kwami, ubusuku obubodwa be-Calm ngokuvamile buhumusha ukunyakaza okujwayelekile kwezinsuku ezimbili. Kepha ababuyekezi beAmazon bathi ukuthi uya malini ekugcineni kuzoncika ekutheni umzimba wakho uphendula kanjani kulesi siphuzo. (Okuhlobene: Isizathu No.1 Sokuhlola Inombolo Yakho 2)

"Ngihlale ngilwa nokuvinjelwa futhi lokhu kungumsebenzi wezimangaliso. [Manje] sengingahamba njengewashi njalo ekuseni," kubhala omunye umsebenzisi. "[Ukuzola] kuyingxenye yenkambiso yami yansuku zonke yokwengeza, lokho, kanye nokudla okune-paleo kungisizile ngaphulukiswa yi-IBS," kwengeza omunye.

Ngaphezu kwalokho, njengomuntu olwa ne-GAD, ngiphinde ngabona ukuthi ngosuku olulandelayo ngemuva kokuba ngiphuze ukuzola, empeleni ukuzwa ezolile: Isimo sami sengqondo siyathuthuka, ngizizwa ngikhululekile, futhi ngiyakwazi ukubhekana nezingcindezi zansuku zonke ngekhanda elisezingeni. Lokhu kungenxa yokuthi i-magnesium ilawula ukusebenza kwezinzwa, nobunye ubufakazi obuphakamisa ukuthi ingase futhi ilawule i-axis ye-hypothalamic-pituitary-adrenocortical (HPA), eyaziwa njengesistimu yakho emaphakathi yokusabela ekucindezelekeni, kuchaza uDkt. Sonpal. Ngamanye amagama, labo abangenayo i-magnesium kungenzeka babhekane nokukhathazeka okukhulu kunomuntu ohlangana njalo nokudla okunconywayo nsuku zonke.

Ukuthula bekuyisisebenzi esiyisimangaliso ngezikhathi zokukhathazeka okukhulu kimi, kanye nababuyekezi abaningi base-Amazon, ngokusobala.

"Uma unezinkinga zokukhathazeka, sicela ucwaninge ukushoda kwe-magnesium. Ukuthatha isilinganiso esisodwa esinconyiwe salokhu ngezikhathi zokuxineka kungisiza ukuba ngehlise umoya kungakapheli imizuzu engu-15, futhi umthamo ojwayelekile ungisiza ngilale ebusuku. Kimi, cishe 'kuyindlela yokwelapha okuyisimangaliso,' "kubhale umsebenzisi oyedwa. "Bengilokhu ngishaywa wuvalo kaningi futhi bengingafuni ukuthatha i-rx, uma kungenzeka. Phakathi nemizuzu engu-10 yokuphuza Zolile, ngizwa ukuqina kwesifuba sami kuncipha, ukuphefumula kwami ​​kuhamba kancane futhi imicabango yami iyeka ukugijima," kubhala. omunye. (Okuhlobene: Kungani Kufanele Uyeke Ukuthi Unenkinga Uma Ungekho)

Ukuthatha ukuzola kushintshe impilo yami. Kepha ngenxa yokuthi Ukuzola kuyangisebenzela, lokho akusho ukuthi kulungele umzimba wakho. Imagnesium eningi kakhulu ingaholela ekwehleni okukhulu kwengcindezi yegazi, ukushaya kwenhliziyo, nokulala ngokweqile, kuchaza uRobert Glatter, MD, uprofesa osizayo wezokwelapha eziphuthumayo eLenox Hill Hospital, eNorthwell Health.

Ngakho-ke uma unentshisekelo yokuzama ukuzola, khuluma nodokotela wakho ukuthola ukuthi, futhi kangakanani, i-magnesium ingasiza ukuphatha izimpawu zakho.

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