Ukuzivocavoca Kungasiza Labo Abaphila Ne-IBD. Nakhu ukuthi Ungakwenza Kanjani Ngokufanele.

-Delile

• Kungani ukuvivinya umzimba kungaba yinselele
• Izinzuzo zokuzivocavoca ngezimo ze-GI
• Izinzuzo ezingaphezu kokuxolelwa
• 1. I-anti-inflammatory stress buster
• 2. Impilo engcono yamathambo
• Ukuzivocavoca ngesifo se-GI kunga:
  
• Izindlela ezinhle kakhulu zokuzivocavoca ngesimo samathumbu
• 1. Khuluma nomhlinzeki wakho wezokwelapha
• 2. Thola ibhalansi elungile
• 3. Ngokuqeqeshwa kwamandla, khetha ukuzivocavoca okwenzelwe isekethe
• 4. Ngezikhawu, qala ngomsebenzi onomthelela ophansi ukuya kokulingene
• 5. Faka umsebenzi wokubuyisela esimisweni sakho
• 6. Lalela umzimba wakho

Umjuluko omncane ungaba nezinzuzo ezinkulu kubantu abaphila nezimo zesisu. Vele ubuze uJenna Pettit.

Njengomfundi omncane ekolishi, uJenna Pettit, oneminyaka engama-24, wayezizwa ephelelwe amandla futhi ecindezelekile ngenxa yezifundo zakhe ezazifuna ngenkani.

Njengomqeqeshi wokuzivocavoca umzimba, waphendukela ekuzivocavoca ukuze athole ukukhululeka kwengcindezi.

Akusebenzanga. Eqinisweni, izinto zaba zimbi kakhulu.

UPettit waqala ukubhekana nezimpawu zempilo. Wayengakwazi ukuvuka embhedeni, waba nohudo olungalawuleki, wehla ngamakhilogremu angama-20, futhi wachitha isonto esibhedlela.

UPettit, ohlala eCorona, eCalifornia, wagcina etholakele ukuthi unesifo sikaCrohn. Ngemuva kokuxilongwa, kwakudingeka athathe ikhefu lenyanga ezifundweni zakhe zokufaneleka.

Lapho esethole ithuba lokucubungula ukuxilongwa kwakhe, wayazi ukuthi kufanele abuyele ekusebenzeni. Kodwa kwakungelula.

Uthi: “Kwakunzima ukubuyela emakilasini ami, ngoba ngangivele ngiphume izicubu zomzimba,” kusho yena. Ngilahlekelwe yilokho kukhuthazeka. ”

Ku-Pettit nakwabanye abaphila nezimo zamathumbu (GI) - njenge-ulcerative colitis, isifo sikaCrohn, isifo samathumbu esicasulayo (IBS), i-gastroparesis, noma i-reflux enamandla kakhulu ye-gastroesophageal (GERD) - ukuvivinya umzimba njalo kungaba yinselele.

Kodwa ucwaningo luye lwabonisa ukuthi ukuhlala uphilile kuholela ezincwadini ezimbalwa kubantu abanezifo ezivuthayo zamathumbu (IBD). I-IBD yigama lesambulela elihlanganisa ukuphazamiseka okuningana kwe-GI tract, njengesifo sikaCrohn nesifo sezilonda emathunjini.

Ngaphezu kwalokho, imikhuba yokubuyisela esimweni efana ne-yoga ne-Pilates ingasiza ekwehliseni ukucindezeleka. Ukulawula ukucindezeleka kungabalulekile kubantu abanezimo.

Kungani ukuvivinya umzimba kungaba yinselele

Ukuzivocavoca njalo kungaba nzima kulabo abanezifo ezivuthayo, ikakhulukazi lapho behlangabezana nokuvutha. UDavid Padua, MD, PhD, udokotela wamathumbu e-UCLA kanye nomqondisi wePadua Laboratory, ofunda izifo ezigaya ukudla, uthi uhlala ebona iziguli zilwela ukuzivocavoca umzimba ngenxa yezimpawu zazo.

"Ngezinto ezinjenge-ulcerative colitis, isifo sikaCrohn, nesifo sokuvuvukala kwamathumbu, ukuvuvukala okuhlelekile kungadala ukukhathala okukhulu," kusho uPadua. “Kungadala ne-anemia, futhi ungathola ukopha kwe-GI kanye nezinhlobo ezahlukene ze-IBD. Lokhu konke kungaba nomthelela ekutheni othile azizwe egijinyisiwe futhi angakwazi ukuzivocavoca. ”

Kepha akuzona zonke iziguli ezinokuhlangenwe nakho okufanayo. Ngenkathi abanye belwa nokuzivocavoca umzimba, abanye badlala ithenisi, benza i-jiujitsu, futhi baze bagijime ama-marathons, kusho uShannon Chang, MD, ongudokotela wamathumbu e-Langone Medical Center yaseNew York University. Ekugcineni, ikhono lomuntu lokuzivocavoca lincike empilweni yakhe nokuthi kungakanani ukuvuvukala anakho njengamanje.

Izinzuzo zokuzivocavoca ngezimo ze-GI

Yize umuntu ophila ngesimo se-GI engakuthola kunzima ukuzivocavoca njalo, olunye ucwaningo lukhombisile ukuthi kukhona ukuxhumana phakathi kwamazinga aphezulu okwenza umsebenzi nezimpawu ezimbalwa, ikakhulukazi ngesifo sikaCrohn.

Ucwaningo olulodwa olushicilelwe kulo magazini lathola ukuthi ukuvivinya umzimba kuhlotshaniswa nokwehla kwengozi yokuqhuma kwesikhathi esizayo kubantu abane-IBD ekuxolelweni.

Le miphumela ayipheleli, noma kunjalo. "Kukhona ukusikisela kokuthi ukuzivocavoca umzimba nokuhlala uvivinya umzimba ngezinga elilinganisiwe lomsebenzi kungasiza ekugcineni lesi sifo sizolile," kusho uChang. Kodwa-ke ochwepheshe abaqiniseki ukuthi lokhu kungenxa yokuthi abantu abathethelelwe bayakwazi ukuzivocavoca kakhulu noma ngoba ukuvivinya umzimba okwengeziwe empeleni kuholela ezimpawu ezimbalwa.

Sekukonke, ochwepheshe bayavuma ukuthi ukuzivocavoca umzimba kuyinto enhle. "Idatha incane kuyo yonke indawo, kepha ngokujwayelekile esikubonile ukuthi ukuvivinya umzimba ngokulingene empeleni kuzuzisa kakhulu kumuntu onesifo samathumbu esivuthayo," kusho uPadua.

UPetrit manje usebenza njengomsizi wolimi lwenkulumo yokukhuluma futhi ufundisa amakilasi wokuqina we-PiYo ne-INSANITY. Uthi ukuvivinya umzimba bekuhlale kumsiza ukuphatha isifo sakhe i-Crohn's. Uhlangabezana nezimpawu ezimbalwa lapho ezivocavoca njalo.

“Ngingasho ngokusobala ukuthi ukuzivocavoca umzimba kungisiza ukuba ngixole,” kusho uPettit. Ngisho nangaphambi kokuba kutholakale ukuthi ngitholakele yini, bengihlala ngibona ukuthi izimpawu zami bezingezimbi kangako lapho ngivivinya umzimba. ”

Izinzuzo ezingaphezu kokuxolelwa

Umsebenzi womzimba unezinzuzo ezidlula ukugcina izifo ze-GI zikhululiwe.

1. I-anti-inflammatory stress buster

Iningi labasebenzi bezempilo bakholelwa ukuthi ingcindezi ingadala ukuqhuma kubantu abanezimo ezinjenge-ulcerative colitis, isifo sikaCrohn, ne-GERD.

Odokotela bavame ukuzwa ukuthi abantu abanezifo ezivuthayo ze-GI banama-flares ngezikhathi zokuxineka, kusho uPadua. Isibonelo, bangahle babhekane nokuqubuka lapho beshintsha imisebenzi, behamba, noma benenkinga yobudlelwano.

"Njengabahlengikazi, sizwa lezi zindaba njalo," kusho uPadua. “Njengososayensi, asiqondi kahle ukuthi siyini leso sixhumanisi. Kodwa ngikholelwa impela ukuthi kukhona ukuxhumana. ”

Imikhuba yokubuyisela esimweni efana ne-yoga ingasiza ekuthuthukiseni ukuxhumana kwengqondo nomzimba nokucindezela okuphansi. Lapho ukucindezelwa kwehliswa, ukuvuvukala okuhle nakho kuzoba njalo.

Eqinisweni, esinye isihloko esishicilelwe sathola ukuthi ukuvivinya umzimba ngokulingene kungasiza ekuqiniseni ukuphendula komzimba kanye nokuthuthukisa impilo yengqondo kubantu abane-IBD. Kungasiza futhi ukuthuthukisa ikhwalithi yempilo futhi kwehlise amazinga okucindezeleka.

2. Impilo engcono yamathambo

Enye inzuzo yokuzivocavoca kubantu abanezifo ze-GI ukuthuthukiswa kwamathambo, kusho uPadua.

Abantu abanezifo ezithile ze-GI abahlali benempilo enhle yamathambo, ngoba bavame ukuba sezifundweni ezinde ze-steroids noma babe nenkinga yokuthola i-vitamin D ne-calcium.

Ukuvivinya umzimba ngokuzivocavoca umzimba nokuqinisa amandla kubeka ukumelana okwengeziwe emathanjeni, okuzodinga ukuthi aqine ukuze akhokhele, kuchaza uPadua. Lokhu kuthuthukisa ukuqina kwamathambo.

Ukuzivocavoca ngesifo se-GI kunga:

• thuthukisa ukuminyana kwamathambo
• ukunciphisa ukuvuvukala
• qinisa amasosha omzimba
• yandisa ukuthethelelwa
• thuthukisa ikhwalithi yempilo
• ukunciphisa ukucindezeleka

Izindlela ezinhle kakhulu zokuzivocavoca ngesimo samathumbu

Uma unesifo se-GI futhi unenkinga yokuzivocavoca umzimba, zama ukuthatha lezi zinyathelo ukuze ubuyele esimisweni sokuzivocavoca esiphephile nesinempilo.

1. Khuluma nomhlinzeki wakho wezokwelapha

Uma ungaqiniseki ukuthi umzimba wakho ungaphatha ini, khuluma nochwepheshe. "Ngihlale ngitshela iziguli zami ukuthi lapho zifuna ukuvivinya umzimba - ikakhulukazi umuntu onezinkinga eziningi ze-GI - kuhle ngaso sonke isikhathi ukukhuluma nomhlinzeki wabo wezokwelapha ngokuthi bangakanani abakwaziyo ukukwenza," kusho uPadua.

2. Thola ibhalansi elungile

Abantu bangajwayela ukuba nengqondo yonke-noma-lutho ngokuzivocavoca futhi bangakwazi nokuzivocavoca kuze kube sezingeni elingaba yingozi, kusho uPadua.

Ngakolunye uhlangothi, awufuni ukuziphatha kamnandi kakhulu. Yize ungafuni ukweqisa, awufuni ukuqaphela ukuthi wesaba ukwenza noma yini, kuphawula uLindsay Lombardi, umqeqeshi womuntu siqu endaweni yaseFiladelphia osebenzisana namakhasimende anezinkinga ze-GI. "Akudingeki uziphathe njengodoli wengilazi," esho.

3. Ngokuqeqeshwa kwamandla, khetha ukuzivocavoca okwenzelwe isekethe

Uma unentshisekelo yokuqeqeshwa kwesisindo, uLombardi uncoma ukuqala ngamasekethe. Le ndlela yokuphakamisa izinsimbi ingagcina izinga lokushaya kwenhliziyo likhuphukile, kepha ngeke ibe namandla njengokuthile okufana nokuphakamisa amandla.

UPettit utusa abantu ukuba bangene kalula kulolu hlobo lokuvivinya umzimba. Qala ngokuthile okunomthelela ophansi, njengesigaba sokuqeqesha amandla omzimba, uphakamisa.

4. Ngezikhawu, qala ngomsebenzi onomthelela ophansi ukuya kokulingene

Kulabo abafuna ukuthuthukisa impilo yabo yenhliziyo, uLombardi uphakamisa ukuqala ngezikhathi. Qala ngezikhawu ezinomthelela ophansi kuya kokulingene. Sebenza ngendlela yakho uma umzimba wakho ungakubekezelela.

5. Faka umsebenzi wokubuyisela esimisweni sakho

Ukuxhumeka kwengqondo yomzimba kudlala indima ebalulekile ekwehliseni ukucindezeleka kubantu abanezimo ezivuthayo ze-GI, njengesifo sikaCrohn nesifo sezilonda.

"Ngingasho ukuthi uhlobo olubaluleke kakhulu lokuzivocavoca lokuphulukisa amathumbu yindlela yokubuyisela ngokwengeziwe, njenge-yoga ne-Pilates - izinto ezikunikeza ngempela lokho kuxhumana kwengqondo yomzimba," kusho uLombardi. “Ukungasho ukuthi kunokunyakaza okuningi ngaphakathi kwalezo ezilungele kakhulu umgudu wakho wokugaya ukudla.”

6. Lalela umzimba wakho

ILombardi incoma ukuthi abantu bazame izivivinyo ezahlukahlukene ukuze bathole okulunge kakhulu kubo. Zama isigaba se-spin, ngokwesibonelo. Uma lokho kwenza izimpawu zakho zibe zimbi kakhulu, zama okuhlukile, njenge-barre. Noma, uma wenza i-yoga futhi uthola ukuthi uyakwazi ukuyibekezelela, khulisa izinga lomsebenzi wakho bese uzama okuthile okufana ne-yoga yamandla noma ama-Pilates.

Futhi lapho ungabaza, shintsha inqubo yakho. Umthandi wokuzivocavoca owazibiza ngomuntu, uPettit akayeki ukuzivocavoca lapho kuqhuma uCrohn wakhe. Esikhundleni salokho, ushintsha inqubo yakhe. "Lapho ngizizwa ngikhathele noma ngiku-flare-up noma amalunga ami ebuhlungu, kufanele ngiguqule nje," esho.

Ngaphezu kwakho konke, khumbula ukuthi akunandaba ukuthi uzivocavoca hlobo luni, inqobo nje uma uhlala usebenza. Noma kungumsebenzi wesisindo noma inqubo ye-yoga emnene, uLombardi uthi: "Ukugcina umzimba uhamba kuyasiza kakhulu kulezi zinkinga zamathumbu."

UJamie Friedlander ungumbhali nomhleli ozimele onothando lwezempilo. Umsebenzi wakhe uvele kwiThe Cut, Chicago Tribune, Racked, Business Insider, naku-Success Magazine. Lapho engabhali, uvame ukutholakala ehamba, ephuza kakhulu itiye eliluhlaza, noma ezulazula e-Etsy. Ungabona amasampula amaningi womsebenzi wakhe kuye iwebhusayithi. Mlandele Twitter.