Ungazijwayeza i-Yoga Ukwelapha i-Acid Reflux?

-Delile

• Ziyini izimpawu ze-acid reflux?
• Ukuxilongwa
• I-Yoga ne-GERD
• Izikhundla zokuzama
• Ezinye izindlela zokwelapha
• Ama-antacids e-Over-the-counter (OTC)
• Imithi kadokotela
• Ukuhlinzwa
• Lapho uzobona udokotela wakho
• Ongakwenza namuhla
• Zama i-yoga estudiyo
• Zama i-yoga ekhaya
• Yenza ezinye izinguquko zokuphila

Yini i-acid reflux?

Ukugeleza emuva kwe-asidi kusuka esiswini sakho kuya esophagus yakho kubangela i-acid reflux. Lokhu kubizwa nangokuthi i-reflux ye-gastroesophageal (GER). Ama-acids angakunika isilungulela futhi uzwe ungathandeki ngemuva komphimbo wakho.

I-acid reflux yisimo esivamile. Cishe amaphesenti angama-20 wabantu base-US abene-acid reflux, kungaba ngezikhathi ezithile noma njalo.

Uma une-acid reflux ngaphezu kokuphindwe kabili ngeviki noma uma iqala ukuthinta impilo yakho yansuku zonke, ungaba nesimo esibizwa ngesifo se-reflux se-gastroesophageal (GERD). Lesi simo singaholela ekulimaleni komphimbo wakho noma ezinye izingqinamba ezinkulu zempilo uma ungakutholi ukwelashwa.

Ziyini izimpawu ze-acid reflux?

Uphawu lokuqala ongahle uhlangabezane nalo nge-acid reflux wukusha esophagus yakho. Lokhu kuzwa kwenzeka lapho ama-acids egeza emuva aphume esiswini sakho nge-sphincter engezansi yokucinana. Izimpawu zakho zingase zibe zimbi kakhulu uma ulala phansi ngokushesha okukhulu ngemuva kokudla noma uma ugoba.

Ezinye izimpawu zifaka:

• isilungulela
• ubuhlungu besifuba
• ubunzima bokugwinya
• ukukhwehlela okomile
• umphimbo obuhlungu
• ukuzwa kwesigaxa emphinjeni wakho

Ukuba nezimo ezithile kungakhuphula ubungozi bokuthuthukisa i-GERD, kufaka phakathi:

• ukukhuluphala ngokweqile
• ukukhulelwa
• isifo sikashukela
• isifuba somoya

I-acid reflux ingadala ukungakhululeki okuningi uma ungakutholi ukwelashwa ngakho.

Ukuxilongwa

Udokotela wakho uzokubuza ngezimpawu zakho bese enza ukuhlolwa komzimba. Bangase bakucele futhi ukuthi ugcine idayari yokudla ukuze ulandele izimpawu zakho.

Udokotela wakho angase futhi enze izivivinyo ezithile:

• Bangakwazi ukwenza i-ambulensi ye-asidi test probe ukukala inani le-asidi esophagus yakho esikhathini samahora angama-24.
• Bangakwazi ukwenza i-X-ray noma i-endoscopy ukuhlola noma yikuphi ukulimala ku-esophagus yakho.
• Bangakwazi ukwenza ukuhlolwa kwe-motility esophageal ukucacisa ukuhamba kwesifo sakho nengcindezi engaphakathi kwaso.

I-Yoga ne-GERD

Ocwaningweni olwenziwe ku-GERD, amaphesenti angama-45.6 wabantu abacwaningi abahlolisise ukukhonjwa kwengcindezi njengento yokuphila ethinte izimpawu zabo ze-reflux. Omunye uthole ukuthi ukwanda kwengcindezi kuholela ekwandeni kwesisu okukhipha i-asidi engakanani. I-asidi engaphezulu ingasho ithuba eliningi le-reflux ukudala izimpawu.

Abaphenyi baqhubeka nokuhlola ubudlelwano phakathi kwe-yoga kanye nengcindezi, futhi bathola ukuthi i-yoga ingasiza ekwehliseni impendulo yomzimba. Bathola ubufakazi bokuthi i-yoga ingaba yindlela yokwelapha ephumelelayo ye-GERD kanye nezilonda ezinama-peptic.

Abaphenyi balolu cwaningo ababhekanga i-yoga njengokwelashwa okuzimele kepha njengengxenye yohlelo lokwelashwa. Izifundo eziningi ziyadingeka ukuhlola ukusebenza kwe-yoga njengokwelashwa okuzimele.

Nawa amanye amathiphu uma ungathanda ukufaka i-yoga ohlelweni lwakho lokwelashwa lwe-acid reflux noma i-GERD:

Izikhundla zokuzama

Uma ufuna ukuzama i-yoga ukubona ukuthi iyazisiza yini izimpawu zakho ze-acid reflux kodwa awunasiqiniseko sokuthi ungaqala kuphi, i-inthanethi inamavidiyo wamahhala e-yoga ahlukahlukene. I-Yoga ne-Adriene inikeza inqubo ejwayelekile yemizuzu eyi-12 ye-acid reflux. Inhloso yokulandelana ukukusiza ukuthi unciphise ukungezwani entanyeni yakho. Uyala futhi ukuthi ugxile ekuphefumuleni kwakho, okungasiza ekunciphiseni ukucindezeleka futhi kulinganise umzimba wakho wonke. Le vidiyo ibuye ihlanganise nomsebenzi wokuphefumula ohleliwe nezinye izinto ezithile, kufaka phakathi uDancer, Intaba, noSihlalo.

Le vidiyo ayibandakanyi ukunyakaza okunzima noma ukuma okuphikisiwe, njenge-Downward Dog, okungadala i-acid igeleze phezulu. Noma uShavasana ekugcineni, u-Adriene uphakamisa ukuphakamisa ikhanda lakho usebenzisa ibhulokhi yokuphepha okungeziwe.

Isazi se-yoga nokuzindla uBarbara Kaplan Hering uchaza ukuthi ungakwazi ukusiza izimpawu zezinkinga eziningi zokugaya ukudla ngokwenza i-yoga. Usikisela ukuthi lokhu okulandelayo kwe-yoga ukusiza ukunciphisa i-asidi:

• ISupta Baddha Konasana, noma i-Reclining Bound Angle
• I-Supta Sukhasana esekelwayo, noma i-Reclining Easy Cross-enemilenze
• I-Parsvottanasana, noma i-Side Stretch enokulungiswa okuqondile
• IVirabhadrasana I, noma iQhawe I
• I-Trikonasana, noma i-Triangle
• I-Parivrtta Trikonasana, noma i-Revolve Triangle

Wonke umuntu uphendula ngendlela ehlukile kwi-yoga. Uma ukuhambisa kungazizwa ukhululekile noma uma kwenza i-asidi yakho i-reflux ibe yimbi kakhulu, awudingi ukuqhubeka ukwenze. Ukungeza i-yoga ohlelweni lwakho lokwelashwa kufanele kusize ekunciphiseni ukucindezeleka futhi kuthuthukise isimo sakho.

Ezinye izindlela zokwelapha

Ama-antacids e-Over-the-counter (OTC)

Ngaphezu kwe-yoga, ungahle uthande ukuzama ezinye izindlela zokwelashwa ezivamile ze-acid reflux yakho. Amanye ama-antiacid atholakala ngaphandle kwemithi kadokotela, futhi angakunika ukukhululeka kokuvela kwe-acid reflux. Zisebenza ngokunciphisa i-acid yesisu sakho.

Imithi kadokotela

Uma uthole ukukhululeka okuncane kusuka kuma-OTC antacids, ungahle uthande ukwenza i-aphoyintimenti nodokotela wakho. Izidakamizwa ezinamandla ziyatholakala ngemithi kadokotela. Ungakwazi ukusebenzisa eyodwa noma eziningi zazo.

Le mithi ihlanganisa:

• Ama-H2 blocker, afana ne-cimetidine (Tagamet) ne-nizatidine (Axid)
• i-proton pump inhibitors, njenge-esomeprazole (Nexium), i-lansoprazole (i-Prevacid), ne-omeprazole (i-Prilosec)
• izidakamizwa eziqinisa i-esophageal sphincter, njenge-baclofen (Kemstro, Gablofen, Lioresal)

IBaclofen yenzelwe amacala we-GERD athuthuke kakhulu futhi inemiphumela ethile emibi efana nokukhathala nokudideka. Imithi kadokotela yandisa ingozi yokushoda ngovithamini B-12 nokuqhekeka kwethambo.

Ukuhlinzwa

Ukuhlinzwa kungenye indlela uma izidakamizwa zingasizi noma uma ufuna ukugwema imiphumela emibi engaba khona. Udokotela wakho ohlinzayo angenza ukuhlinzwa kwe-LINX ukuqinisa i-esophageal sphincter esebenzisa idivaysi eyenziwe ngobuhlalu be-magnetic titanium. I-Nissen fundoplication kungenye yokuhlinzwa abangayenza ukuqinisa i-esophageal sphincter. Lokhu kufaka ukugoqa ingaphezulu lesisu elizungeze umhosha ongezansi.

Lapho uzobona udokotela wakho

I-reflux ejwayelekile inganciphisa i-sphincter ephansi ye-esophageal. Kulesi simo, ungahle uhlangabezane ne-reflux nesilungulela njalo, futhi izimpawu zakho zingase zibe zimbi kakhulu. I-GERD ingaholela ezinkingeni ezinkulu uma ungayitholi ukwelashwa ngayo.

Izinkinga ze-GERD zifaka:

• ukuvuvukala komphimbo, noma i-esophagitis
• ukopha komphimbo
• ukuncipha komphimbo
• Isomlomo sikaBarrett, okuyisimo esingalindelekile

Kwesinye isikhathi, izimpawu ze-GERD zingalingisa izimpawu zesifo senhliziyo. Bheka udokotela wakho ngokushesha uma unezimpawu ze-reflux kanye nanoma yikuphi okulandelayo:

• ubuhlungu besifuba
• ukuphelelwa umoya
• ubuhlungu bomhlathi
• ubuhlungu bengalo

Ongakwenza namuhla

Isixhumanisi singaba khona phakathi kwengcindezi ne-acid reflux. Ukuzijwayeza i-yoga kungakusiza wehlise imiphumela yabo bobabili. Ungenza okulandelayo ukusiza ukunciphisa izimpawu zakho:

Zama i-yoga estudiyo

Uma ucabanga ukuthi i-yoga ingasiza i-acid reflux yakho, xhumana nesitudiyo sasendaweni namuhla. Khuluma nothisha ngezimpawu obhekene nazo nokuthi amakilasi ahlinzekwayo kungenzeka yini abe ngawe. Uthisha angakwazi ukunikeza ukuguqulwa ngesikhathi sekilasi ngezikhundla ezandisa izimpawu noma ezihlangana nawe ngasese ngenqubo eyenziwe ngezifiso.

Zama i-yoga ekhaya

Ungazama futhi i-yoga ngokunethezeka kwegumbi lakho lokuphumula. Ngaphambi kokungena kumata, khumbula ukugcina inqubo yakho imnene futhi ihamba kancane. Kufanele ugweme ukuma okucindezelayo noma okufaka ingcindezi esiswini sakho noma okuguquliwe, okuvumela i-asidi ukuthi ingene emqaleni. Ngaphandle kwalokho, thatha lesi sikhathi sakho sokuthula ukhumbule ukuphefumula.

Yenza ezinye izinguquko zokuphila

Ungenza futhi ezinye izinguquko zendlela yokuphila ukunciphisa i-reflux yakho yesikhathi esithile noma ukuyivimba ngaphandle kokusebenzisa umuthi.

• Zama ukugcina idayari yokudla ukulandelela ukuthi yikuphi ukudla okwenza i-reflux yakho ibe yimbi kakhulu. Okunye ukudla okungakhuphula izimpawu kufaka phakathi ushokoledi, i-peppermint, utamatisi, izithelo ezisawolintshi, ugalikhi no-anyanisi.
• Phuza amanzi amaningi ngokudla ukuze usize ekunciphiseni isisu sakho. Iziphuzo okufanele uzigweme zifaka ijusi yezithelo, itiye, utshwala, noma yini efuthayo.
• Yehlisa isisindo uma ukhuluphele noma ukhuluphele ngokweqile. Ukwengeza amakhilogremu kungafaka ingcindezi esiswini sakho bese kuphusha i-asidi emqaleni.
• Yidla ukudla okuncane.
• Sop udla emahoreni ngaphambi kokulala.
• Uma ulala phansi, ama-acids esiswini angageza kalula futhi acasule umugqa wakho. Ungaphakamisa phezulu kombhede wakho ngamabhulokhi ukudala ukuthambekela uma lokho kukulethela impumuzo.
• Gqoka izingubo ezingakulingani ukunciphisa ingcindezi esiswini sakho nokuvimbela i-reflux.
• Uma ubhalisela lelo klasi le-yoga, gqoka okuthile okunethezekile futhi okugeleza ngomkhuba wakho.