Kungenzeka Yini Ukugula Ngokomzimba Ekucindezelekeni?

-Delile

• Ukubuka konke
• Ukudangala kungakugulisa kanjani emzimbeni?
• Uhudo, isisu esicasulayo, nezilonda
• Ukuphazamiseka kokulala
• Ukungavikeleki kahle
• Ukunyuka kwenhliziyo nomfutho wegazi
• Ukwehla kwesisindo noma ukuzuza kwesisindo
• Ukuphathwa ikhanda
• Ubuhlungu bemisipha namalunga
• Ukwelapha izimpawu zomzimba zokucindezeleka
• Izidambisi
• Ukwelashwa kokuziphatha
• Ukwehliswa kwengcindezi
• Eminye imithi
• Amakhambi emvelo
• Ukubonana nodokotela nini
• Ukuvimbela ukuzibulala
• Ukudla okudlela endlini

Ukubuka konke

Ukudangala kungesinye sezifo ezivame kakhulu ukuphazamiseka kwengqondo e-United States, okuthinta abantu abadala abangaphezu kwezigidi eziyi-16, ngokusho kweNational Institute of Mental Health.

Le nkinga yemizwelo ibangela izimpawu eziningi ezingokomzwelo, kufaka phakathi imizwa eqhubekayo yosizi nokuphelelwa isithakazelo ezintweni ezake zajatshulelwa. Ukudangala kungadala nezimpawu zomzimba.

Ukudangala kungakugulisa futhi kubangele izimpawu ezinjengokukhathala, ukuphathwa ikhanda, nobuhlungu nezinhlungu. Ukudangala kungaphezu kwesimo se-blues futhi kudinga ukwelashwa.

Ukudangala kungakugulisa kanjani emzimbeni?

Kunezindlela eziningi ukucindezeleka okungakugulisa emzimbeni. Nazi ezinye zezimpawu ezihlukile zomzimba nokuthi kungani zenzeka.

Uhudo, isisu esicasulayo, nezilonda

Ubuchopho bakho kanye nohlelo lwesisu (GI) luxhumene ngqo. Ukudana, ukukhathazeka, kanye nengcindezi kukhonjisiwe kuthinta ukuhamba nokuphambana kwepheshana le-GI, elingadala uhudo, ukuqunjelwa, kanye nesicanucanu.

Imizwelo yakho nayo ibonakala inomthelela ekukhiqizeni i-asidi esiswini, okungakhuphula ubungozi bezilonda. Kunobunye ubufakazi bokuthi ukucindezeleka kungadala noma kubhebhethekise i-acid reflux.

Kubukeka sengathi kukhona ukuxhumana phakathi kwesifo se-reflux se-gastroesophageal (GERD) nokukhathazeka. Ukudangala kuye kwaxhunyaniswa ne-irritable bowel syndrome (IBS).

Ukuphazamiseka kokulala

Izinkinga zokulala ziyizimpawu ezivamile zokucindezeleka. Lokhu kungafaka inkinga yokuwa noma ukuhlala ulele, nokuthola ukulala okungakhiqizi noma okuphumuzayo.

Kunobufakazi obuningi obuhlanganisa ukucindezeleka nezinkinga zokulala. Ukudangala kungadala noma kubangele ukuqwasha, futhi ukuqwasha kungakhuphula ubungozi bokucindezeleka.

Imiphumela yokuncishwa ubuthongo ibuye ibe nzima ezinye izimpawu zokucindezeleka, njengokuxineka nokukhathazeka, ikhanda elibuhlungu, namasosha omzimba abuthakathaka.

Ukungavikeleki kahle

Ukucindezeleka kuthinta amasosha akho omzimba ngezindlela eziningana.

Uma ulele, amasosha akho omzimba akhiqiza ama-cytokines nezinye izinto ezisiza umzimba wakho ukulwa nokutheleleka. Ukuncishwa ubuthongo, okuyisibonakaliso esivamile sokucindezeleka, kuphazamisa le nqubo, kukhulisa ubungozi bokutheleleka nokugula.

Kukhona nobufakazi bokuthi ukucindezeleka nokucindezeleka kuxhunyaniswa nokuvuvukala. Ukuvuvukala okungapheli kudlala indima ekuthuthukiseni izifo eziningi, kufaka phakathi isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2 nomdlavuza.

Ukunyuka kwenhliziyo nomfutho wegazi

Ukudana komoya kanye nengcindezi kuxhumene kakhulu futhi womabili akhonjisiwe ukuthi athinta inhliziyo nomfutho wegazi. Ukucindezeleka okungalawulwa nokudangala kungadala:

• isigqi senhliziyo esingajwayelekile
• umfutho wegazi ophakeme
• ukulimala emithanjeni

Ucwaningo lwango-2013 lwathola ukuthi luvamile kubantu abane-high blood pressure engalawulwa. Iphinde yabalula ukuthi ukudangala kungaphazamisa ukuphathwa kwengcindezi yegazi.

Ukwehla kwesisindo noma ukuzuza kwesisindo

Isimo sakho semizwa singathinta ukudla kwakho. Kwabanye, ukucindezeleka kubangela ukulahlekelwa isifiso sokudla okungaholela ekunciphiseni umzimba ngokungadingekile.

Kwabanye abanengcindezi, imizwa yokuphelelwa yithemba ingaholela ekukhetheni okungafanele kokudla nasekulahlekelweni yisifiso sokuzivocavoca umzimba. Ukufinyelela ekudleni okunoshukela omningi, amafutha, kanye nama-carbohydrate anesitashi nakho kujwayelekile. Ukwanda kwesifiso sokudla nokuzuza kwesisindo nakho kuyimiphumela emibi yeminye imithi yokudangala.

Ukukhuluphala kubonakala futhi kuyinto ejwayelekile kubantu abanokudangala, ngokusho kocwaningo oludala olwenziwe yi. Ucwaningo olwenziwe phakathi kuka-2005 no-2010, lwathola ukuthi cishe amaphesenti angama-43 abantu abadala abanengcindezi abakhuluphele.

Ukuphathwa ikhanda

Ngokusho kweNational Headache Foundation, amaphesenti angama-30 kuya kwangama-60 abantu abanenkinga yokudangala banenkinga ekhanda.

Ukudangala kanye nezimpawu ezihlobene nokuxineka nokukhathazeka kubonisiwe ukuthi kubangele ukungezwani kwekhanda. Ukudangala kubonakala futhi kukhulisa ubungozi bekhanda eliphindayo lokuqina ngamandla nobude besikhathi. Ukungalali kahle kungaphinde kube nomthelela ekuphathweni ikhanda noma kaningi.

Ubuhlungu bemisipha namalunga

Kukhona isixhumanisi esiqinisekisiwe sokuthi ukucindezeleka kungadala ubuhlungu nobuhlungu kungadala ukudangala. Ubuhlungu beqolo nezinye izinhlungu ezihlangene nezicubu zomzimba yizimpawu ezivamile zomzimba zokucindezeleka.

Ukudana komoya nezinye izifo zemizwa kukhonjisiwe ukuguqula ukuqonda kobuhlungu, okungadala noma kubhebhethekise ubuhlungu. Ukukhathala nokuphelelwa yintshisekelo okuvamile ekucindezelekeni kungaholela ekungasebenzi kakhulu. Lokhu kungasebenzi kungadala ubuhlungu bemisipha namalunga nokuqina.

Ukwelapha izimpawu zomzimba zokucindezeleka

Ukuthola ukukhululeka ezimpawu zomzimba zokudangala kungadinga izinhlobo ezingaphezu kweyodwa zokwelashwa. Ngenkathi amanye ama-anti-depressants nawo anganciphisa ezinye zezimpawu zakho zomzimba, ezinjengobuhlungu, ezinye izimpawu zingadinga ukuphathwa ngokwehlukile.

Ukwelashwa kungafaka:

Izidambisi

Ama-anti-depressants yimithi yokudangala. Ama-anti-depressants akholelwa ukuthi asebenza ngokulungisa ukungalingani kwe-neurotransmitter ebuchosheni obhekene nemizwa yakho.

Zingasiza izimpawu zomzimba ezibangelwa amasignali amakhemikhali abiwe ebuchosheni. Amanye ama-anti-depressants nawo angasiza ekudambiseni izinhlungu nokuqaqanjelwa yikhanda, ukuqwasha nokudla okungafanele.

Ukwelashwa kokuziphatha

Ukwelashwa kokuziphatha kwengqondo, ukwelashwa okusebenzisana nabanye abantu, kanye nezinye izinhlobo zokwelashwa kokuziphatha kukhonjisiwe ukusiza ekwelapheni ukuphazamiseka kwemizwa nobuhlungu. Ukwelashwa kokuziphatha kwengqondo nakho kuyindlela ephumelelayo yokuqwasha okungapheli.

Ukwehliswa kwengcindezi

Amasu wokunciphisa ukucindezeleka nosizo ngezimpawu zomzimba nezingokomzwelo zokucindezeleka zifaka:

• ukuzivocavoca umzimba
• ukubhucungwa umzimba
• i-yoga
• ukuzindla

Eminye imithi

Imithi yezinhlungu ze-Over-the-counter (OTC), njenge-anti-inflammatories noma i-acetaminophen, ingasiza ekudambiseni ikhanda kanye nobuhlungu bemisipha nobokuhlangana. Ama-relaxer emisipha angasiza ngezinhlungu ezisezingeni eliphansi kanye nemisipha eshubile yentamo namahlombe.

Imithi yokukhathazeka ingabekwa esikhathini esifushane. Kanye nokusiza ngokukhathazeka, lezi zinhlobo zemithi zinganciphisa nokuqina kwemisipha futhi zikusize ulale.

Amakhambi emvelo

Ungase futhi ukwazi ukuthola ukukhululeka kwezimpawu zakho usebenzisa amakhambi emvelo, njengezinsiza zokulala zemvelo kanye nokunciphisa izinhlungu zemvelo.

I-Omega-3 fatty acids nayo itholakale inezinzuzo eziningi ezingasiza ngokudangala kanye nezimpawu nezimo ezihambisanayo.

Ukubonana nodokotela nini

Ukuthola ukuxilongwa kokucindezeleka, izimpawu zakho kufanele zibe khona amasonto amabili. Bona udokotela nganoma yiziphi izimpawu zomzimba ezingathuthuki phakathi kwamasonto amabili. Yenza i-aphoyintimenti nodokotela noma uchwepheshe wezempilo yengqondo zisuka nje uma uqala ukubona izimpawu zokucindezeleka.

Ukuvimbela ukuzibulala

Uma uzizwa wena noma omunye umuntu engaba sengozini ngokushesha yokuzilimaza noma unemicabango yokuzibulala, shayela u-911 ukuthola usizo lwezempilo oluphuthumayo.

Ungathintana nomuntu omthandayo, othile emphakathini wakho wezenkolo, noma uthinte inombolo yocingo yokuzibulala, njengeNational Suicide Prevention Lifeline ku-1-800-273-TALK (1-800-273-8255).

Ukudla okudlela endlini

Izimpawu zomzimba zokucindezeleka zingokoqobo futhi zingaba nomthelela omubi empilweni yakho yansuku zonke nasekululameni kwakho.

Wonke umuntu uhlangabezana nokudangala ngokwehlukile futhi ngenkathi kungekho ukwelashwa okulingana nosayizi owodwa, inhlanganisela yokwelashwa ingasiza. Khuluma nodokotela ngezinketho zakho.