Ungazivocavoca kanjani nge-Irritable Bowel Syndrome

-Delile

• Ukuzivocavoca umzimba njengesiqalo
• Kungasiza ngezimpawu?
• Ukuzivocavoca ukuzama
• Ukuhamba
• Okunye ukuzivocavoca kwe-IBS
• Ukwelula ukunciphisa izinhlungu
• Ibhuloho
• ISupine Twist
• Ukuzivocavoca umoya
• Ukuphefumula okwe-diaphragmatic
• Ukuphefumula kwempumulo ehlukile
• Ukuzivocavoca okufanele ukugweme
• Ungayilungiselela kanjani i-flare-up
• Uzokhuluma nini nodokotela
• Okubalulekile

I-Irritable bowel syndrome (IBS) ukuphazamiseka kwamathumbu amakhulu. Isimo esingalapheki, okusho ukuthi sidinga ukuphathwa kwesikhathi eside.

Izimpawu ezijwayelekile zifaka:

• ubuhlungu besisu
• ukunyanyiswa
• ukuqunjelwa
• igesi eyeqile
• ukuqunjelwa noma uhudo noma kokubili
• amafinyila esitobhini
• ukungazibambi kwezindle

Lezi zimpawu zivame ukufika zidlule. Zingahlala izinsuku, amasonto, noma izinyanga. Uma uhlangabezana nezimpawu, ibizwa nge-IBS flare-up.

I-IBS ingaphazamisa impilo yansuku zonke. Futhi alikho ikhambi. Kodwa-ke, kwabanye abantu, imikhuba ethile yokuphila ingasiza ukuphatha izimpawu.

Lokhu kufaka phakathi ukuvivinya umzimba njalo. Ukuvivinya umzimba kucatshangelwa ukunciphisa izimpawu ze-IBS ngokunciphisa ukucindezeleka, ukuthuthukisa ukusebenza kwamathumbu, nokunciphisa ukuqunjelwa.

Ukuzivocavoca umzimba njengesiqalo

Ngenkathi imbangela eyisisekelo ye-IBS ingacaci, ezinye izinto zingadala ukuqhuma. Lezi zimbangela zihlukile kuwo wonke umuntu.

Izimbangela ezivamile zifaka:

• ukungabekezelelani kokudla, njengokungezwani ne-lactose
• ukudla okubabayo noma okunoshukela
• ukucindezeleka ngokomzwelo noma kwengqondo
• imithi ethile
• ukutheleleka kwamathumbu
• izinguquko ze-hormonal

Kubantu abaningi abane-IBS, ukungabekezelelani kokudla kungenzeka kube yizimbangela. Ngokusho, abantu abangaphezu kwamaphesenti angama-60 abane-IBS bahlangabezana nezimpawu ngemuva kokudla ukudla okuthile.

Ukuzivocavoca umzimba ngokuvamile akuyona inkinga. Eqinisweni, ucwaningo lwango-2018 luthole ukuthi umsebenzi ophansi ukuya kokulingene ungasiza ekunciphiseni izimpawu.

Alukho ucwaningo oluqinile lokuthi ukuvivinya umzimba ngamandla kuthinta kanjani izimpawu ze-IBS. Kodwa ngokuvamile kucatshangwa ukuthi imisebenzi ejulile noma ethathe isikhathi eside, njengokugijima ibanga elide, ingahle ikhulise izimpawu.

Kungasiza ngezimpawu?

Kunobufakazi bokuthi ukuvivinya umzimba kunganciphisa izimpawu ze-IBS.

Ku, abacwaningi bathola ukuthi ukuvivinya umzimba kwehlise ubunzima bezimpawu kubantu abane-IBS. Ngakolunye uhlangothi, ukuvivinya umzimba okuncane kwakuhlotshaniswa nezimpawu ezinzima ze-IBS.

Abaphenyi balandela abanye babahlanganyeli ocwaningweni luka-2011. Isikhathi sokulandelela sisukela eminyakeni engu-3.8 kuya kwengu-6.2. Kubo, abacwaningi babika ukuthi labo abaqhubeka nokuzivocavoca babhekana nemiphumela ezuzisayo, ehlala njalo ezimpawu ze-IBS.

Omunye uthole imiphumela efanayo. Abantu abadala abangaphezu kwe-4,700 bagcwalise uhlu lwemibuzo, oluhlolisise ukuphazamiseka kwamathumbu abo, kufaka phakathi i-IBS, nokusebenza komzimba. Ngemuva kokuhlaziya idatha, abacwaningi bathola ukuthi abantu abasebenza kancane bebengaba ne-IBS kunalabo ababekhuthele ngokomzimba.

Ngokwengeziwe, isifundo sango-2015 sinqume ukuthi i-yoga ithuthukisa ngokwesayensi izimpawu kubantu abane-IBS. Ukuhlolwa kubandakanye izikhathi ze-yoga zehora eli-1, kathathu ngesonto, amasonto ayi-12.

Ngenkathi abacwaningi besafunda ukuthi ukuzivocavoca kulawula kanjani izimpawu ze-IBS, kungenzeka kuhlobene:

• Ukukhululeka kwengcindezi. Ukucindezeleka kungadala noma kubhebhethekise izimpawu ze-IBS, ezingachazwa ngokuxhumeka kwamathumbu obuchopho. Ukuzivocavoca umzimba kunomthelela omuhle ekucindezelekeni.
• Ukulala okungcono. Njengokuxineka, ukulala kabi kungaqala i-IBS flare-up. Kepha ukuvivinya umzimba kungakusiza ukuthi ulale kangcono.
• Ukwanda kokukhishwa kwegesi. Ukuvivinya umzimba njalo kungathuthukisa ikhono lomzimba wakho lokususa igesi. Lokhu kunganciphisa ukuqunjelwa, kanye nobuhlungu obuhambisana nakho nokungahambi kahle.
• Khuthaza ukunyakaza kwamathumbu. Ukuzivocavoca umzimba nakho kungakhuthaza ukunyakaza kwamathumbu, okunganciphisa izimpawu zakho.
• Umqondo ongcono wenhlalakahle. Uma uzivocavoca njalo, maningi amathuba okuthi wamukele eminye imikhuba enempilo. Le mikhuba inganciphisa izimpawu zakho ze-IBS.

Ukuzivocavoca ukuzama

Uma une-IBS, kuwumqondo omuhle ukuzivocavoca umzimba. Ukusebenza kunezinzuzo eziningi zezempilo, kufaka phakathi ukukhululeka okungaba khona kwe-IBS. Ungazama:

Ukuhamba

Ukuhamba kuyindlela enhle uma umusha ukuzivocavoca umzimba. Kungumthelela ophansi futhi awudingi imishini ekhethekile.

Uma kwenziwa njalo, ukuhamba kungaphatha ukucindezeleka futhi kukhuthaze ukunyakaza kwamathumbu.

Esifundweni sokulandelela sango-2015 ngenhla, ukuhamba kwaba umsebenzi ovame ukujatshulelwa ngabahlanganyeli abanezimpawu ezimbalwa.

Okunye ukuzivocavoca kwe-IBS

Ngaphezu kokuhamba, ungazama futhi lezi zivivinyo ze-IBS:

• ukugijima
• ukuhamba ngebhayisikili ngokukhululekile
• ama-aerobics anomthelela ophansi
• ukubhukuda ngokuzilibazisa
• ukusebenzisa umzimba
• ezemidlalo ezihleliwe

Ukwelula ukunciphisa izinhlungu

Ukwelula kuzuzisa ne-IBS. Isebenza ngokuthambisa izitho zakho zokugaya ukudla, ukunciphisa ukucindezeleka, nokwenza ngcono ukuvunyelwa kwegesi. Lokhu kungasiza ukunciphisa ubuhlungu nokungahambi kahle ngenxa ye-IBS.

Ngokusho okushiwo ngaphambili, i-yoga ilungele izimpawu ze-IBS. Kunconywa ukuthi wenze ukuma okubhekise kahle isisu esingezansi.

Izimo ze-Yoga ze-IBS zifaka:

Ibhuloho

Ibhuloho yindawo ejwayelekile ye-yoga ebandakanya isisu sakho. Iphinde ibambe isinqe sakho kanye nezinqe.

1. Lala phansi ngomhlane. Gobisa amadolo akho bese utshala izinyawo zakho phansi, ububanzi be-hip ububanzi. Beka izingalo zakho ezinhlangothini zakho, izintende zibheke phansi.
2. Bandakanya umnyombo wakho. Phakamisa izinkalo zakho kuze kube yilapho umlenze wakho uhlangana. Misa kancane.
3. Yehlisa okhalweni lwakho endaweni yokuqala.

ISupine Twist

ISupine Twist yelula isifuba sakho esiphansi nesiphakathi. Ngaphezu kokunciphisa izimpawu ze-IBS, futhi kuhle kakhulu ekunciphiseni ubuhlungu obuphansi emuva.

1. Lala phansi ngomhlane. Gobisa amadolo akho utshale izinyawo zakho phansi, eceleni. Yelula izingalo zakho ku- “T.”
2. Hambisa amadolo womabili esifubeni sakho. Yehlisa amadolo akho kwesokudla, bese uphendulela ikhanda lakho kwesobunxele. Misa kancane.
3. Buyela endaweni yokuqala. Phinda ohlangothini oluhlukile.

Ukuzivocavoca umoya

Ukuphumula kuyisisekelo esiyinhloko sokuphathwa kwe-IBS.

Ukukhuthaza ukuphumula, zama ukuphefumula okuhamba kancane nokujulile. Ngokuya ngocwaningo lwango-2015 lwe-yoga, lolu hlobo lokuphefumula lwandisa impendulo yakho ye-parasympathetic, eyehlisa impendulo yakho ekucindezelekeni.

Ungazama:

Ukuphefumula okwe-diaphragmatic

Yaziwa nangokuthi ukuphefumula esiswini, ukuphefumula okwenziwe ngotshwala kukhuthaza ukuphefumula okujulile nokuphuza. Kuyindlela edumile ekhuthaza ukuphumula nokuzola.

1. Hlala embhedeni wakho noma ulale phansi. Beka isandla sakho esiswini sakho.
2. Donsa amasekhondi amane, ujule futhi kancane. Vumela isisu sakho siqhubekele ngaphandle. Misa kancane.
3. Exhale imizuzwana emi-4, ujule futhi kancane.
4. Phinda izikhathi ezi-5 kuya kwezi-10.

Ukuphefumula kwempumulo ehlukile

Ukuphefumula okunye kwempumulo kuyindlela yokuphumula yokuphumula. Kuvame ukwenziwa kuhlanganiswe ne-yoga noma ukuzindla.

1. Hlala esihlalweni noma unqamule imilenze phansi. Hlala uqonde. Phefumula kancane futhi ujule.
2. Goba inkomba yakho yangakwesokudla neminwe ephakathi nendawo entendeni yesandla sakho.
3. Vala ikhala lakho langakwesokudla ngesithupha sakho sokudla. Phefumulela kancane ikhala lesokunxele.
4. Vala ikhala lakho langakwesokunxele ngomunwe wendandatho yakho yangakwesokudla. Khipha kancane kancane emakhaleni afanele.
5. Phinda njengoba ufisa.

Ukuzivocavoca okufanele ukugweme

Ukuzivocavoca ngamandla kakhulu akunconyelwe i-IBS. Izibonelo zifaka:

• egijima
• ukuqeqeshwa kwesikhawu esiphakeme
• ukubhukuda okuncintisanayo
• ibhayisikili lokuncintisana

Imisebenzi enamandla kakhulu ingakhulisa izimpawu zakho ze-IBS, ngakho-ke kungcono ukuyigwema.

Ungayilungiselela kanjani i-flare-up

Uma ungathanda ukuzivocavoca umzimba kaningi, kubalulekile ukulungiselela i-IBS flare-ups. Lokhu kuzokwenza ukujima kwakho kukhululeke ngokwengeziwe.

Landela lawa macebiso ukuze ulungiselele ukuqhuma kwe-IBS ngaphambi, ngesikhathi nangemva kokuzivocavoca:

• Letha imithi ye-OTC. Uma ujwayele ukukhishwa yisisu, gcina imishanguzo yokulwa nohudo ngaphezulu kwe-the-counter (OTC).
• Gwema izimbangela zokudla. Lapho uhlela ukudla kwangaphambi kokuzivocavoca kanye nangemva kokuzivocavoca, gwema izinto zakho zokudla. Qiniseka ukuthi uthola i-fiber eyanele.
• Gwema i-caffeine. Yize i-caffeine ingakhuthaza ukuzivocavoca kwakho, ingazilimaza izimpawu ze-IBS.
• Phuza amanzi. Ukuhlala u-hydrated kungasiza imvamisa yendle futhi kunciphise ukuqunjelwa.
• Thola indawo yokugezela eseduzane. Uma uzivocavoca ngaphandle kwekhaya lakho, yazi ukuthi ikuphi indlu yokugezela eseduzane ngaphambi kokuthi uqale.

Uzokhuluma nini nodokotela

Uma uhlangabezana nezimpawu ze-IBS, noma noma yiluphi ushintsho ekuhambeni kwamathumbu, vakashela udokotela wakho.

Kufanele futhi ubone udokotela uma une:

• uhudo ebusuku
• ukuncipha kwesisindo okungaqondakali
• ukuhlanza
• ubunzima bokugwinya
• ubuhlungu obungathuliswa ukunyakaza kwamathumbu
• indle enegazi
• ukuphuma kwegazi
• ukuvuvukala kwesisu

Lezi zimpawu zingakhombisa isimo esibi kakhulu.

Uma kutholakala ukuthi une-IBS, buza udokotela wakho ngomkhuba omuhle kakhulu wokufaneleka. Ungakhuluma futhi nomqeqeshi womuntu siqu. Bangaphakamisa uhlobo olufanele lwezimpawu zakho, izinga lokuqina, nempilo yonke.

Okubalulekile

Uma une-IBS, ukuvivinya umzimba njalo kungasiza ukuphatha izimpawu zakho. Ukhiye ukukhetha imisebenzi ephansi ukuya kokulingene, njengokuhamba, i-yoga, nokubhukuda ngokuzilibazisa. Ukuzivocavoca ukuphefumula nakho kungasiza ngokukhuthaza ukuphumula.

Ngaphezu kokuvivinya umzimba, kubalulekile futhi ukudla ukudla okunomsoco nokulala ngokwanele. Udokotela wakho angakunikeza amathiphu okwenza le mikhuba yokuphila.