Indlela Imizwelo Yakho Ethukusa Ngayo Ithumbu Lakho

-Delile

• Zicindezelwa Kanjani Lezi Zimpawu Zesibindi?
• Ukucindezeleka, Ukukhathazeka, kanye Namathumbu Akho
• Ungazinciphisa Kanjani Lezi Zimpawu Zengqondo?
• Buyekeza kwe-

Kungaba lula ukusola zonke izinkinga zakho zesisu ohlelweni lokugaya olubuthakathaka. Uhudo? Impela i-BBQ eqhelile emphakathini izolo kusihlwa. Uqunjelwe futhi u-gassy? Ngiyabonga ngale nkomishi eyengeziwe yekhofi ngalesi sikhathi. Impela, okudingayo kungathinta isisu sakho. Kepha (!!) wake wama wacabanga ukuthi kungahle kube nokuningi ezinkingeni zakho zesisu ezinakho lutho ngaso sonke isisu?

Eziningi zezinkinga ezijwayele ukubhekana nesisu empeleni zingavela ekhanda lakho. Cabanga nje: Ube nosuku olunzima kangakanani futhi isisu sakho sakhokha inani?

"Ingqondo nomzimba kuxhumene kakhulu," kusho uParaskevi Noulas, Psy.D., uprofesa ongumsizi wezokwelashwa eMnyangweni Wezengqondo e-NYU Grossman School of Medicine. "Kuyahlekisa ukuthi sibahlukanisa kanjani bobabili kwesinye isikhathi bese sicabanga ukuthi izingqondo zomqondo zihlukene ngokuphelele futhi zizimele futhi okuphambene nalokho. Umzimba wakho nengqondo yakho kuyisici esisodwa; kufana newebhu eyodwa enkulu yesicabucabu futhi ucezu ngalunye luhlobene nolunye. Amathumbu akho, ikakhulukazi, inendlela eqonde ngqo ebuchosheni bakho. Yingakho lapho sicasukile, umuzwa wokuqala womzimba uqala kuqala futhi ubaluleke kakhulu emathunjini ethu. "

Uma uthola izindaba ezimbi noma uphakathi nesikhathi esinzima emsebenzini, uke wabona ukuthi awunaso yini isifiso sokudla? Noma uma ugqoka usuku, ingabe uzizwa unamahlaya, sengathi unezimvemvane? Noma ngabe unovalo, ujabule, uthukuthele, noma udabukile, noma imiphi imizwa ingadala ukusabela emathunjini akho.

Konke lokhu kungenxa yento encane ebizwa ngokuthi i-gut-brain axis, "okungumgwaqo onguthelawayeka oqhutshwa amahomoni kanye namakhemikhali ezinto eziphilayo phakathi komgudu wokugaya ukudla nengqondo," kuchaza uLisa Ganjhu, DO, gastroenterologist kanye noprofesa wezokwelapha osebenzisana naye e-NYU Grossman. Isikole Sezokwelapha. Ngokuyinhloko, yilokho okuxhumanisa isimiso sezinzwa esiyinhloko — ubuchopho nomgogodla — nohlelo lwe-enteric lwezinzwa — inethiwekhi eyinkimbinkimbi yemizwa ezungeze umgudu wamathumbu njengengxenye yohlelo lwemizwa lomgogodla — futhi, futhi, isiza laba bobabili ukuba bahlale njalo ukuxhumana, ngokusho kokubuyekezwa okushicilelwe ku- Izimemezelo zeGastroenterology.

"Kunamakhemikhali axhumana phakathi kwezikhungo zobuchopho nezindlela zokugaya ukudla ezizoshintsha ukuhamba kwamathumbu, ukumuncwa kwezakhi zomzimba kanye ne-microbiome," kusho uDkt Ganjhu. "Futhi kukhona ama-hormone avela emathunjini angashintsha isimo sengqondo, indlala, nokusutha." Okusho ukuthi, isisu sakho singathumela amasignali ebuchosheni bakho, okubangela ukushintsha kwemizwelo, futhi ubuchopho bakho bungathumela izimpawu esiswini sakho, okubangela izimpawu zokucindezeleka kwamathumbu njengamajaqamba, igesi, isifo sohudo, ukuqunjelwa, kanye nohlu luyaqhubeka. (Okuhlobene: Indlela Emangazayo Ebuchosheni Bakho NeGutha Kuxhunyiwe)

Ngakho-ke, lowo mgodi esiswini sakho lapho okuthile kungahambi kahle? "Lokho akudlalwa," kusho uNoulas. "Empeleni ubhekana nakho ngokomzimba lokho kuguqulwa esiswini sakho (ibhalansi ye-asidi, njll.). Kuyindlela yomzimba wakho yokulungiselela nokuphendula isimo."

Zicindezelwa Kanjani Lezi Zimpawu Zesibindi?

Kusukela ngineminyaka engu-12, bengilokhu ngilwa nezinkinga zesisu. Ngikhumbula njalo ngishiya esikoleni ngaphambi kwesikhathi ngenxa yokuqokwa kukadokotela nochwepheshe, kwaze kwatholakala ukuthi ngine-IBS (i-irritable bowel syndrome) lapho ngineminyaka engu-14. Ngibheke phambili kubhubhane lwe-coronavirus, futhi ngemva kweminyaka ngigcina i-IBS yami ilawulwa, amathumbu ami ahlupha. kwabuya nezimpawu ezicindezelayo — nempindiselo. Kungani? Ukukhathazeka, ingcindezi, ukucabanga ngokweqile, ukudla okungenamsoco, nokuntuleka kokulala, konke lokhu kungenxa yenhlekelele yezempilo eshiwo ngenhla. (Okuhlobene: Ukuthi Ukukhathazeka Kwami Konke Okwenzeka Empilweni Kungisize Kanjani Ukubhekana Nenkinga YeCoronavirus)

"Uma udlula kokuhlangenwe nakho okuguqula impilo (ukulimala, ukulahleka kwempilo, ukulahleka kobuhlobo ngokufa, ukuhlukana, isehlukaniso) ushintsho lunamandla amakhulu okwenza uhlelo lwakho luhambe-kilter," kuchaza uNoulas. "Kubangela ukuthi uye kokunye ngokweqile noma kokunye (ukuzitika ngotshwala noma ukugwema ukudla, ukulala ngokweqile noma ukuqwasha, awukwazi ukuhlala unganyakazi noma uzizwe njengama-molasses). Futhi nokuthi uphendula kanjani esimweni esisodwa (ukulala ngokweqile, ukudla ngokweqile, ukuhamba kancane) zihluke ngokuphelele kunesimo esilandelayo (ungalali kahle, ungakuthandi ukudla, ukusebenza ngokweqile). Futhi njengoba imikhuba efana nokudla nokulala (noma ukuntuleka kwayo, okungaholela ezinkingeni zokugaya) iphinde ibe nomthelela emathunjini akho, cishe usale nokucindezeleka okwengeziwe kwe-GI.

Futhi ngenkathi izingcindezi ze-quotidian, njengesethulo emsebenzini, zingadala uxhaxha lwemishikashika yesisu, into ecindezela ngokomzwelo njengoba ubhubhane lwe-COVID-19 lungathatha ukucindezeleka kwe-GI kuyise ezingeni elisha. (Ingasaphathwa eyokuthi i-coronavirus ngokwayo ingabangela isifo sohudo.) Kungakhathaliseki ukuthi isiphi isizathu, uDkt. Ganjhi uye waqaphela ukuthi ukucindezeleka nokukhathazeka kuvamile ezigulini ezine-GI. "Abantu abanokukhathazeka okuphezulu bavame ukuba nezikhalazo eziningi ze-GI kanti labo abanezinkinga eziningi ze-GI bavame ukukhathazeka kakhulu," kusho yena.

Ukucindezeleka, Ukukhathazeka, kanye Namathumbu Akho

Uma uzizwa ucindezelekile, ubuchopho bakho budubula umyalezo — into efana naleyo "Hheyi, ngiyaxakeka lapha phezulu"-ethunjini lakho, eliphendula ngokuya "kumodi yokusinda," kusho uNoulas. "Lokhu kungenxa yokuthi esimweni esikhathazayo umzimba wakho uyezwa ukuthi awuphephile, ngakho uhlelo lulungiselela ukulwa noma ukundiza." (Bheka futhi: Izindlela Eziyi-10 Eziyinqaba Umzimba Wakho Osabela Ngayo Ekucindezelekeni)

Kubalulekile ukuthi wazi ukuthi ngaphezu kwe-gut-brain axis, i-gut microbiome yakho nayo idlala indima ekutheni imizwa yakho iyithinta kanjani ithumbu lakho. Njengoba kushiwo ngaphambili, izimpawu ezithunyelwa zisuka ebuchosheni ziye emathunjini zingashintsha izingxenye ezahlukahlukene zohlelo lwe-GI, kufaka phakathi i-gut microbiome. Esikhathini eside, ukuqhubeka kwengcindezi (ngenxa yokuthi, ukusho, ukukhathazeka noma ubhadane oluqhubekayo) kunganciphisa umgoqo wamathumbu futhi kuvumele amathumbu amabacteria angene emzimbeni, kwandise ubungozi bokugula, kanye nokuguqula i-gut microbiome konke ngokuhlanganyela, ngokwe-American Psychological Association (APA). Esikhathini esifushane, lokhu kungase kuhilele noma yini kusukela ekuqhumeni kwemisipha futhi kufanele ukubhukhele endlini yokugezela noma ngokuphambene nalokho, ukuqunjelwa. "Eminye yemizwa ejwayeleke kakhulu emzimbeni isisu esibuhlungu, isicanucanu, ikhanda elibuhlungu, ukuphefumula okungajwayelekile kanye / noma ukuphefumula okusheshayo, ukukhuphuka kwenhliziyo, ukuqina kwemisipha nokujuluka," kunezela uNoulas.

Ukucindezeleka kuthinta kakhulu abantu abanezinkinga zamathumbu ezingapheli, njenge-IBS noma isifo sokuvuvukala kwamathumbu (IBD). Lokho kungahle kube ngenxa yokuthi izinzwa zamathumbu zizwela kakhudlwana, izinguquko ku-gut microbiota, ushintsho ekutheni ukudla kuhamba kanjani ngokushesha emathunjini, kanye / noma ushintsho ekuphenduleni kwamagciwane omzimba, ngokusho kwe-APA.

Ungazinciphisa Kanjani Lezi Zimpawu Zengqondo?

Ukwelapha izimpawu ze-GI, udinga ukufinyelela empandeni imbangela yezempilo yengqondo noma i-trigger. "Kuze kube yilapho lezo zinkinga sezisingathwa, awukwazi ukulungisa izinkinga ze-GI," kusho uDkt. Ganjhu. "Ungahle ukwazi ukwelapha izingqinamba ze-GI eziyizimpawu, kodwa azisoze zaxazululwa zize zixazululwe izinkinga zengqondo" noma zisebenze nje. (Okuhlobene: Indlela Impilo Yakho Yengqondo Engakuthinta Ngayo Ukugaya Kwakho)

"Okuqapheleka kakhulu kimina njengochwepheshe wokuhlukumezeka ukuthi zingaki izingqinamba zomzimba ezisakazeka ngokwemvelo kulo lonke ukwelashwa," kusho uNoulas. "Iziguli zami eziningi zibika ukucindezeleka okungokomzimba okuncane njengoba ukwelashwa kuqhubeka, izinkinga ze-GI ziyizona ezivame kakhulu ezilula. Kuwuphawu oluhle lokuthi umuntu usebenza ngokucindezeleka okungokomzwelo futhi umzimba awusathwele ukucindezeleka, ukukhathazeka. , kanye / noma ukuhlukumezeka kwengqondo. Kuyacutshungulwa, kuqondwe, futhi kukhishwe ukuze umzimba uzizwe uphilile, uzinze ngokwengeziwe, futhi akusadingeki ukuthi uveze leyo mizwa emibi ngokomzimba. "

UDkt. Ganijhu uyavuma, ethi "izindlela zokwelapha zendabuko zokwelashwa kwengqondo ezifana nokwelashwa kokuziphatha kwengqondo, i-hypnosis, kanye nezidakamizwa zokucindezeleka ezifana ne-SSRI kanye nama-tricyclic antidepressants angasiza ngezikhalazo ze-GI uma zihlobene nokucindezeleka noma ukukhathazeka."

Kubaluleke kangako ukungenelela kwengqondo kungokwenyama, njengokugcina ukudla okunempilo. Kodwa ukuthi ukudla kuwuthinta kanjani umoya wakho, kanjalo, nohlelo lwakho lwe-GI, kanye nokuthi yiziphi izithako ezilungele ukulwa nesisu kungenye ingxoxo. Ezinye izisekelo: Kokunye, kufanele ugcine ukudla okune-fiber ukusiza ukugcina uhlelo lwakho lujwayelekile, kepha i-fiber eningi ngokweqile ingaholela ekuqunjweni-yingakho nje ochwepheshe bencoma ukugcina iphephabhuku lokudla ukusiza ukugcina ithrekhi yokudla okuphelele. Ngokulandisa lokho okudlayo kanye nokuthi uzizwa kanjani ngokomzimba nangokwengqondo usuku lonke, kungenzeka ukuthi ukwazi kangcono ukubona izimbangela — okusho. imizwa ethile, izithako, noma ukudla — okungadala izimpawu ezithile ze-GI. (Okuhlobene: Izimpawu Nezimpawu Zokuzizwa Zokuzwela Kokudla)

Okubalulekile: wonke umuntu unesibopho ngemizimba yakhe nendlela abenza bazizwe ngayo. Kumuntu onjengami ongumuntu onemizwa kakhulu ohlushwa ukukhathazeka okuncane, ngidinga ukwenza konke okusemandleni ami ukuze ngidale indawo ejabulisayo, ezwakalayo. Akusikho ukuqondana nje ukuthi ngezinsuku ezinhle ezinengcindezi ephansi, isisu sami sizizwa sihle. Kodwa lokho akulona iqiniso. Ukuphila kuyenzeka futhi ngalokho, imizwa iyathinteka. Lokho engikuzwayo ekhanda lami, ngikuzwa esiswini sami futhi okuphambene nalokho. Ngokushesha siqaphela ukuthi lezi zinhlelo ezimbili zisebenza ndawonye, ​​kokubili izindlela ezinhle nezimbi, mhlawumbe singathola indlela yokuba zisebenzisane ngokuzwana okwengeziwe okuzuzisa thina... kanye nezisu zethu.

Buyekeza kwe-