Ingabe Izinguquko Nezingcindezi Zandisa Izimpawu Zakho Ze-IBD? Nansi Indlela Yokubhekana

-Delile

• Sungula ama-3-do-do akho amakhulu
• Faka izinto ezikwenza ujabule
• Zijwayeze amasu okubhekana nezinkinga lapho uzizwa ungalawuleki
• Adonse umoya
• Zama ukuzindla
• Kubhale phansi
• Phumela ngaphandle ukuze uhambe ngezinyawo
• Zinike umusa nokubekezela

Kungaba yinkohliso ukudala nokunamathela enkambisweni entsha, kepha kunezindlela zokwehlisa ingcindezi nokwakha umoya wokuzola, ngaphakathi nangaphandle.

Labo bethu abaphila nesifo sokuvuvukala kwamathumbu (IBD) bayawuqonda umphumela ukucindezeleka okuba nawo ezimpawu - futhi akukuhle.

Ingcindezi ingadala ubuhlungu besisu nokuphuthuma kwamathumbu, futhi ingafaka isandla ekuvukeleni kwamathumbu.

Ngokusobala, kubalulekile ukubhekana nokucindezeleka kahle uma sifuna ukuphatha ngempumelelo izimpawu zethu.

Enye indlela ephumelelayo yokulawula ukucindezeleka ukudala imikhuba. Ngemuva kwakho konke, kukhona induduzo ngaphakathi kokuphindaphinda kwemikhuba esizenzela yona.

Kepha yini ongayenza uma uhlelo lwakho losuku nosuku olukusizile ukuphatha izimpawu zakho ze-IBD seluphendukelwe phansi?

Ungahle ungayi emsebenzini wakho endaweni ebonakalayo noma wenze imisebenzi efanayo njengamanje, kepha inqubo yesikhashana izonikeza ukwakheka nenjongo yakho yosuku.

Kungaba yinkohliso ukudala nokunamathela enkambisweni entsha, kepha kunezindlela zokwehlisa ingcindezi nokwakha umoya wokuzola, ngaphakathi nangaphandle.

Sungula ama-3-do-do akho amakhulu

Noma ngabe unosuku olumatasa lwezingcingo zomsebenzi noma lokuhlanza indlu, yenza uhlu oludala lokuthi yini okudingeka uyifeze. Ngokubeka le misebenzi ephepheni, ungakhulula isikhala sengqondo esengeziwe sezinye izinto.

Esikhundleni sokubhala phansi yonke into ongayenza ngalolo suku, bhala imisebenzi emithathu okufanele uyenze ebaluleke kakhulu.

Kwesinye isikhathi ukuba nezinto eziningi kakhulu okumele sizenze kuyakhubaza, futhi sigcine singenzi lutho nhlobo. Ukukhetha imisebenzi ebaluleke kakhulu edinga ukwenzelwa usuku kungaphathwa kakhulu. Uma lokho sekuphelile, konke ngemuva kwalokho kuyibhonasi!

Ukwakha lolu hlu ngobusuku bangaphambilini kungangeza induduzo uma ukukhathazeka ebusuku kungena.

Faka izinto ezikwenza ujabule

Ukuzinakekela kuwukudla komqondo, njengokudla kukondla umzimba.

Cabanga ngokuthi yini ekujabulisayo nokuzizwa kahle, bese wenza lezo zinto. Lokhu kubaluleke kakhulu ngesikhathi lapho imizwelo nezingcindezi zigijima kakhulu.

Ezinye izibonelo zemisebenzi ejabulisayo kungaba:

• ukuqala usuku ngamanzi afudumele kalamula
• ukuthatha uhambo oluya endaweni yangakini
• ngishayela ugogo wakho ukuthi angene
• kulandela ukuzindla kwemizuzu eyi-10 njalo ekuseni
• ukufunda ngaphambi kokulala
• ukudansa ekamelweni lakho
• ukuthatha ikhefu le-yoga lasemini
• ukufaka imibala encwadini yokubala

Khumbula ukuthi ingqondo nomzimba kuxhunyiwe, ngakho-ke kubalulekile ukunakekela inhlalakahle yakho yengqondo kanye nomzimba wakho ukugcina izimpawu ze-IBD zikude.

Ngincoma ukubhala phansi okwenza ujabule futhi kufaka phakathi okungenani eyodwa yalezi zinto zokuzizwa kahle ohlwini lwakho lwezinto okufanele uzenze nsuku zonke.

Zijwayeze amasu okubhekana nezinkinga lapho uzizwa ungalawuleki

Izinto ziyenzeka emhlabeni ezingakwenza uzizwe ungalawuleki. Yize kungokwemvelo ukuzizwa ngaleyo ndlela, kungaba okweqile.

Yiba namasu wokuya ekudonsa ephaketheni lakho emuva lapho ukucindezela kukhulu kakhulu.

Adonse umoya

Kusukela ekuphefumuleni komlomo okulandelwayo kuya ekuphefumuleni kwengonyama, kunezindlela eziningi zokuphefumula zokuzama.

Ukuphefumula kuyindlela yamahhala, nephumelelayo yokuzibeka esimweni sokukhululeka. Zama izindlela ezahlukahlukene zokuphefumula ukuze ubone ukuthi yini ezwakala ilungile kuwe.

Zama ukuzindla

Khipha ukwesabisa ekuzindleni ngokulanda enye yezinhlelo zokusebenza zokuzindla ungene kwi-smartphone yakho. Ukuzindla kusuka kumaminithi ambalwa kuya emahoreni ubude, ngakho-ke ungazama okulingana nempilo yakho.

Kubhale phansi

Ungawabukeli phansi amandla okubeka imizwa yakho ephepheni. Zama ukwaziswa okulandelayo kwephephabhuku lapho uzizwa ungalawuleki:

1. Yini engikhathazayo?
2. Kungani kungikhathaza?
3. Ngabe kukhona engingakwenza ukwenza isimo sibe ngcono?
4. Uma kungenjalo, ngingazizwa kanjani kangcono ngakho okwamanje?

Phumela ngaphandle ukuze uhambe ngezinyawo

Umoya omusha nokunyakaza ngokwengqondo nangokomzimba "kusula" ikhanda lakho!

Zinike umusa nokubekezela

Ukucindezeleka kuzofika kudlule, futhi lokho kulungile. Akekho olindele ukuthi uphelele ngaso sonke isikhathi, ngakho-ke ungazibambi kulelo zinga. Vuma ukuthi imizwa yakho isemthethweni, bese usebenzisa elinye lamasu akho wokuya.

Khumbula ukuthi ayikho indlela eyodwa efanelekile yokwakha inqubo noma ukuphatha ukucindezeleka. Uma okuthile kungakusebenzeli, akukhona ukwehluleka; kuwuphawu nje lokuzama enye into.

U-Alexa Federico ungumbhali, ingcweti yokwelashwa okunomsoco, kanye nomqeqeshi we-autoimmune paleo ohlala eBoston. Okuhlangenwe nakho kwakhe nesifo sikaCrohn kwamkhuthaza ukuba asebenze nomphakathi we-IBD. U-Alexa uyi-yogi efisa ukuhlala esitolo esithokomele sekhofi uma engakwazi! Ungumhlahlandlela kuhlelo lokusebenza lwe-IBD Healthline futhi angathanda ukuhlangana nawe lapho. Ungaxhumana naye naye kuwebhusayithi yakhe noma ku-Instagram.