Ukukhathazeka I-nausea: Okudingeka Ukwazi Ukuze Uzizwe Ungcono

-Delile

• Kuyini isicanucanu sokukhathazeka?
• Yini ebangela isicanucanu ngokukhathazeka?
• Ngikwenza kanjani ukuthi kume?
• Ukubhekana nokukhathazeka
• Ukubhekana nesicanucanu
• Ukubonana nodokotela nini
• Okubalulekile
• Ukugeleza Kwe-Yoga Kwemizuzu Engu-15 Yokukhathazeka

Kuyini isicanucanu sokukhathazeka?

Ukukhathazeka kuyimpendulo yengcindezi futhi kungadala izimpawu ezahlukahlukene ezingokwengqondo nezingokomzimba. Uma uzizwa ukhathazeke ngokweqile, ungaqaphela ukuthi izinga lokushaya kwenhliziyo yakho liyashesha futhi izinga lakho lokuphefumula liyakhuphuka. Futhi ungahle uhlangane nesicanucanu.

Phakathi nomzuzwana wokukhathazeka okuphezulu, ungazizwa ukhungathekile nje. Kungenxa yokuthi "izimvemvane esiswini sakho" uzizwa ungaba nazo ngaphambi kokunikeza isethulo somphakathi noma ukuya kwinhlolokhono yomsebenzi. Lolu hlobo lwesicanucanu lungadlula ngokushesha.

Kepha kwesinye isikhathi, isicanucanu esihlobene nokukhathazeka singakwenza ugule ngokuphelele esiswini sakho. Isisu sakho sishaya kakhulu kangangokuthi kufanele wenze udwi lokuya endlini yangasese. Ungase ufinyelele ngisho naseqophelweni lokwehla ngamandla noma ukuhlanza.

Wonke umuntu uzizwa ekhathazekile ngezikhathi ezithile. Akuyona into engajwayelekile futhi akuyona into embi ngempela. Kepha kungaba yinkinga uma uvame ukuzwa ukukhathazeka kuhambisana nesicanucanu.

Qhubeka ufunde njengoba sihlola isicanucanu esihlobene nokukhathazeka, izindlela zokukulawula, nalapho sekuyisikhathi sokubona udokotela.

Yini ebangela isicanucanu ngokukhathazeka?

Ukukhathazeka kungadala ukulwa kwakho noma impendulo yendiza. Ngokuyinhloko, umzimba wakho ukulungiselela ukubhekana nenkinga. Lokhu ukusabela okungokwemvelo esimweni esicindezelayo futhi, lapho ubizwa, kungakusiza uphile.

Uma uzizwa ucindezelekile noma ukhathazekile, umzimba wakho ukhipha ama-hormone amaningi. Ama-Neurotransmitters ebuchosheni asabela ngokuthumela imiyalezo kuwo wonke umzimba wakho ku:

• yenza inhliziyo ishaye ngamandla
• ukwandisa izinga lokuphefumula
• ukushuba kwemisipha
• thumela igazi eliningi ebuchosheni

Ukukhathazeka nokucindezeleka kungathinta cishe lonke uhlelo lomzimba. Lokhu kufaka phakathi izinhlelo zakho zenhliziyo, i-endocrine, i-musculoskeletal, ye-nervous, yokuzala kanye neyokuphefumula.

Kuhlelo lokugaya ukudla, ingcindezi ingadala:

• isicanucanu, ukuhlanza
• isilungulela, i-acid reflux
• isisu, igesi, ukuqunjelwa
• uhudo, ukuqunjelwa, ukuqunjelwa okubuhlungu emathunjini

Uma ungomunye wamaphesenti ayi-10 kuye kwangama-20 abantu baseMelika abane-irritable bowel syndrome (IBS) noma isisu esingalapheki esingapheli, ukuzizwa ukhathazekile kungadala izimpawu ezifana nesicanucanu nokuhlanza.

• ukukhathazeka ngokweqile (GAD), okwaziwa nangokuthi ukukhathazeka okungapheli
• ukuphazamiseka kwesifo
• phobias
• ukucindezeleka kwangemva kokuhlukumezeka (PTSD)
• ukuphazamiseka kokukhathazeka komphakathi

Uma unalolu hlobo lokuphendula kaningi noma ngaphandle kwesizathu, kungathinta kabi izinga lakho lempilo. Izinkinga zokukhathazeka ezingabhekiwe zingaholela kwezinye izinkinga, njengokucindezeleka.

Ngikwenza kanjani ukuthi kume?

Izimpawu ozizwa ngenxa yokukhathazeka zingokoqobo impela. Umzimba wakho uphendula kusongo olubonakalayo. Ngaphandle kwesimo esiphuthumayo sangempela, kunezinto ezithile ongazenza ukusiza ukulawula ukukhathazeka kanye nesicanucanu.

Ukubhekana nokukhathazeka

Lapho ukukhathazeka kubamba, zama ukugxila kwamanje kunokugxila kokungenzeka kamuva. Cabanga ngokwenzekayo okwamanje bese uzikhumbuze ukuthi uphephile nokuthi umuzwa uzodlula.

Thatha umoya omude, ojulile. Noma zama ukuziphazamisa ngokulalela ingoma yakho oyithandayo noma ubale ngokuhlehla usuka ku-100.

Kuthatha isikhathi ukuthi umzimba wakho uthole isignali yokuthi awusengozini esheshayo, ngakho-ke ungabi nzima kuwe.

Kukhona nezinto ezimbalwa ongazenza ukuze ubhekane nokukhathazeka esikhathini esizayo, njenge:

• ukuzivocavoca umzimba njalo
• ukugcina ukudla okunempilo, okunempilo
• kunciphisa utshwala ne-caffeine
• ukulala ngokwanele
• ukuhambisana nabangane bakho nokugcina inethiwekhi yakho yokuxhumana nabantu
• ukuba necebo endaweni: funda ukuzindla, i-aromatherapy, noma izivivinyo zokuphefumula ezijulile ongazisebenzisa lapho uzizwa ukhathazekile

Uma unesifo sokukhathazeka okungapheli, bheka udokotela wakho oyinhloko ukuze ahlolwe ngokuphelele. Udokotela wakho angakudlulisela kochwepheshe abanamalayisense abangakusiza ukunquma okubangela izingqinamba zakho, babhekane nezinkinga zakho zokukhathazeka, futhi bakufundise ukuthi ungakugcina kanjani kungalawuleki.

Ukubhekana nesicanucanu

Zama lokhu lapho uzizwa ucanuzelelwa inhliziyo:

• Yidla inani elincane lento eyomile, njengama-crackers angenalutho noma isinkwa esingenalutho.
• Phuza amanzi kancane noma okuthile okucacile nokubandayo.
• Uma ugqoke okuthile okuqinile, shintsha ube yizembatho ezingakhawuleli esiswini sakho.
• Zama ukuzithiba ngokuthatha umoya omude, ojulile.

Gwema lezi zinto lapho uzizwa ucanuzelelwa inhliziyo:

• ukudla okuthosiwe, okunamafutha, nokunoshukela
• ukuxuba ukudla okushisayo nokubandayo
• umsebenzi omkhulu womzimba

Uma isicanucanu sakho siqhubeka noma siba sibi kunezinto ongazenza ukusiza ukuvimbela noma ukuyeka ukuhlanza. Uma uhlanza:

• phuza amanzi nolunye uketshezi olucacile ngamasiphu amancane ukubuyisa uketshezi olulahlekile
• phumula futhi uvikele umsebenzi womzimba
• ungadli ukudla okuqinile kuze kudlule

Esikhathini eside:

• hlukana nokudla okunzima, okunamafutha
• hlala unamanzi amaningi, kodwa ulinganisele utshwala ne-caffeine
• udle ukudla okuncane usuku lonke kunokudla kathathu okukhulu

Uma uhlala udinga imishanguzo yokuhlanza noma yokuhlanza kaningi, khuluma nodokotela wakho.

Ukubonana nodokotela nini

Uma isicanucanu esihlobene nokukhathazeka siphazamisa ikhwalithi yempilo yakho futhi awukwazi ukuyilawula wedwa, sekuyisikhathi sokubona udokotela wakho. Uma kungengenxa yesimo sezokwelapha, cela ukuthunyelwa kuchwepheshe wezempilo yengqondo.

Okubalulekile

Wonke umuntu uhlangabezana nokucindezeleka nokukhathazeka ngesikhathi esithile. Kunezinyathelo ongazithatha ukwehlisa ingcindezi futhi ubhekane nezikhathi ezithile zesicanucanu.

Kukhona usizo. Ukukhathazeka, isicanucanu, nokuphazamiseka kokukhathazeka kungabonakala futhi kulawulwe ngempumelelo.

Ukugeleza Kwe-Yoga Kwemizuzu Engu-15 Yokukhathazeka