Ungakuthuthukisa Kanjani Ukulala Kwakho Lapho Une-GERD

-Delile

• Sebenzisa umkhawulo wokulala
• Thambekisela umbhede wakho
• Linda ukulala phansi
• Yini ukuthatha?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Isifo se-reflux se-Gastroesophageal (GERD) yisimo esingelapheki lapho i-asidi yesisu igeleza phezulu. Lokhu kuholela ekucasukeni. Ngenkathi abantu abaningi bezwa isilungulela noma i-acid reflux ngesinye isikhathi ezimpilweni zabo, ungahle ube ne-GERD uma izimpawu zakho ze-acid reflux zihlala zingalapheki, futhi uhlushwa yizo ngaphezu kokuphindwe kabili ngesonto. Uma ishiywe ingalashwa, i-GERD ingaholela ezinkingeni ezinkulu zempilo, njengokuphazamiseka kokulala.

NgokweNational Sleep Foundation (NSF), i-GERD ingesinye sezimbangela ezihamba phambili zokuphazamiseka kokulala kubantu abadala abaneminyaka ephakathi kuka-45 no-64. Inhlolovo eyenziwe yi-NSF ithole ukuthi abantu abadala e-United States ababa nesilungulela ebusuku kunalabo abangenaso isilungulela sasebusuku ukubika lezi zimpawu ezihlobene nokulala ezilandelayo:

• ukuqwasha
• ukulala emini
• isifo somlenze esingenakuphumula
• ukulala ubuthongo

Kuvamile ukuthi abantu abane-apnea yokulala nabo babe ne-GERD. I-apnea yokulala yilapho uhlangabezana nokuphefumula okungajwayelekile noma ikhefu elilodwa noma ngaphezulu ekuphefumuleni ngesikhathi sokulala. Lokhu kuphumula kuhlala imizuzwana embalwa kuya emizuzwini embalwa. Izikhawu zingavela izikhathi ezingama-30 noma ngaphezulu ngehora. Ukulandela lezi zikhefu, ukuphefumula okujwayelekile kuvame ukuqala kabusha, kepha imvamisa ngomsindo omkhulu noma ngomsindo ominyayo.

Ukuphefumula ubuthongo kungakwenza uzizwe ukhathele futhi uphele amandla emini ngoba kuphazamisa ukulala. Ngokuvamile kuyisimo esingalapheki. Ngenxa yalokho, ingavimbela ukusebenza kwasemini futhi kwenze kube nzima ukugxila emisebenzini yansuku zonke. I-NSF incoma ukuthi labo abanezimpawu ze-GERD zasebusuku bathole ukuhlolwa kokuphefumula kokulala.

Izimpawu ze-GERD, njengokukhwehlela nokuklinya, zivame ukuba zimbi kakhulu lapho ulele phansi noma uzama ukulala. Ukuphuma kwe-asidi esiswini kuya esiswini kungafinyelela phezulu njengomphimbo wakho kanye nomphimbo, kukwenze ube nomuzwa wokukhwehlela noma wokuminyaniswa. Lokhu kungadala ukuthi uvuke ebuthongweni.

Yize lezi zimpawu zingathinta, kunezindlela eziningi ongakuthuthukisa ngazo ukulala kwakho. Ukuguqulwa kwendlela yokuphila nokuziphatha kungahamba ibanga elide ekusizeni ukuthi uthole ukulala kwekhwalithi okudingayo - noma ngabe une-GERD.

Sebenzisa umkhawulo wokulala

Ukulala emqamelweni omkhulu owakheke ngokukhethekile ongasebenza kahle ungasebenza ekuphatheni izinkinga zokulala ezihlobene ne-GERD. Umcamelo obunjiwe ugcina uhlangothi luqinile ngokwakha ukumelana nokugeleza kwe-asidi. Futhi kungakhawulela izikhundla zokulala ezingabeka ingcindezi esiswini sakho futhi zikhulise isilungulela nezimpawu ze-reflux.

Uma ungeke ukwazi ukuthola umugqa wokulala esitolo semibhede ejwayelekile, ungahlola izitolo zokubeletha. Lezi zitolo zivame ukuphatha imithwalo yemigqa ngoba i-GERD ivamile ngesikhathi sokukhulelwa. Ungahlola nezitolo ezihlinzeka ngosizo lwezokwelapha, izitolo zezidakamizwa, nezitolo zokulala ezikhethekile.

Thambekisela umbhede wakho

Ukutshekisa ikhanda lombhede wakho phezulu kuzophakamisa ikhanda lakho, okungasiza ekwehliseni amathuba okuthi isisu sakho i-asidi siphinde singene emqaleni wakho ebusuku. Umtholampilo waseCleveland uncoma ukusebenzisa okhuphuka imibhede. Lawa amapulatifomu amancane, afana nekholomu abekwe ngaphansi kwemilenze yombhede wakho. Abantu bavame ukuzisebenzisa ukwenza indawo yokugcina. Ungabathola ezitolo eziningi zokufinyelela ekhaya.

Ukuze welashwe nge-GERD, beka izinto ezikhuphuka ngaphansi kwemilenze emibili ngaphezulu kombhede wakho (ekugcineni kwebhodi), hhayi ngaphansi kwemilenze onyaweni lombhede wakho. Umgomo ukuqinisekisa ukuthi ikhanda lakho liphakeme kunezinyawo zakho. Ukuphakamisa ikhanda lombhede wakho ngamasentimitha ayisithupha kungahle kube nemiphumela ewusizo.

Linda ukulala phansi

Ukulala ngokushesha ngemuva kokudla kungadala ukuthi izimpawu ze-GERD zivuthe futhi zithinte ukulala kwakho. Umtholampilo waseCleveland uncoma ukuqeda ukudla okungenani amahora amathathu kuya kwamane ngaphambi kokulala phansi. Kufanele futhi ugweme ukudla okulula kokulala.

Hamba inja yakho noma uthathe ukungcebeleka endaweni yangakini ngemuva kokudla kwakusihlwa. Uma ukuhamba kungasebenzi ebusuku, ukugeza izitsha noma ukubeka ilondolo kuzonikeza uhlelo lwakho lokugaya ukudla isikhathi esanele sokuqala ukucubungula ukudla kwakho.

ithole ukuthi ukuzivocavoca umzimba njalo kungathuthukisa futhi kulawule ukulala. Inenzuzo eyengeziwe yokusiza ekwehliseni isisindo, okubuye kunciphise izimpawu ze-GERD. Kodwa kubalulekile ukuqaphela ukuthi ukuzivocavoca ngokwemvelo kwandisa i-adrenaline. Lokhu kusho ukuthi ukuzivocavoca umzimba ngaphambi kokulala kungenza kube nzima ukulala noma ukulala.

Ukwehla kwesisindo nakho kuyindlela ephumelelayo yokwehlisa i-reflux. Ukwehla kwesisindo kunciphisa ingcindezi yangaphakathi nesisu, eyehlisa amathuba okuba ne-reflux.

Futhi, yidla ukudla okuncane, okuvame kakhulu futhi ugweme ukudla neziphuzo eziqinisa izimpawu. Ngokusho kweMayo Clinic, okunye ukudla neziphuzo okufanele zikugweme kufaka:

• ukudla okuthosiwe
• utamatisi
• utshwala
• ikhofi
• ushokoledi
• ugaliki

Yini ukuthatha?

Izimpawu ze-GERD zingathinta kakhulu ikhwalithi yokulala kwakho, kepha kunezinyathelo ongazithatha ukunciphisa lezo zimpawu. Izinguquko zokuphila isikhathi eside njengokulahlekelwa isisindo yizinketho ongazicabangela uma unenkinga yokulala ngenxa ye-GERD.

Ngenkathi izinguquko zokuphila zivame ukuthuthukisa ikhwalithi yakho yokulala, abanye abantu abane-GERD badinga nokwelashwa. Udokotela wakho angakusiza ukudala indlela yokwelashwa ephelele esebenza kangcono kuwe.