Zivaleka njani iimvakalelo zakho ngomzimba wakho

Umxholo

• Zichukunyiswa njani ezi mpawu ze-Mind-Gut?
• Uxinzelelo, unxunguphalo, kunye nokuKhanya kwakho
• Ungazolula njani ezi mpawu zengqondo?
• Uphengululo lwe

Kuya kuba lula ukutyhola yonke imicimbi yesisu sakho kwinkqubo yokuhlafuna ukutya ebuthathaka. Urhudo? Ngokuqinisekileyo i-BBQ yasebusuku ebekwe ekuhlaleni. Uqunjelwe kunye ne-gassy? Enkosi ngekomityi yekofu eyongezelelweyo ngoku, ngokuqinisekileyo, into oyisebenzisayo inokuchaphazela amathumbu akho. Kodwa (!!) ukhe wema wacinga ukuba kunokubakho okungaphezulu kwimicimbi yesisu sakho akhonto konke ukwenze ngesisu uqobo?

Uninzi lweengxaki zesisu ezinamava ngesiqhelo zinokuvela entlokweni yakho. Khawufane ucinge: Kukangaphi unosuku oluneemvakalelo kwaye isisu sakho sihlawule ixabiso?

"Ingqondo kunye nomzimba zixhumene ngokusondeleyo," utshilo uParaskevi Noulas, Psy.D., uprofesa oncedisayo weklinikhi kwiSebe leNgqondo kwi-NYU Grossman School of Medicine. "Iyahlekisa indlela esibahlula ngayo abanye ngamanye amaxesha kwaye sicinge ukuba imiba yengqondo yahluke kwaphela kwaye izimele kwaye ngokungekho njalo. Umzimba wakho kunye nengqondo yiyunithi enye; ifana newebhu enye yesigcawu enkulu kwaye isiqwenga ngasinye sinxulumene nesinye. Amathumbu akho, ngakumbi, inendlela ethe ngqo kwingqondo yakho. Yiyo loo nto xa sikhathazekile, imvakalelo yokuqala yomzimba kuqala kwaye iphambili emathunjini ethu. "

Xa ufumana iindaba ezimbi okanye uphakathi kwexesha elinzima emsebenzini, ukhe waqaphela ukuba awunamdla wokutya? Okanye xa unxiba umhla, ngaba uziva ujittery ngokungathi uneebhabhathane? Nokuba unovalo, uchulumancile, unomsindo, okanye udakumbile, naziphi na iimvakalelo zinokuqalisa ukusabela emathunjini akho.

Konke oku kunombulelo kwinto encinci ebizwa ngokuba yi-gut-brain axis, "yindlela yehomoni kunye ne-biochemical eqhutywa phakathi kwendlela yesisu kunye nengqondo," ucacisa uLisa Ganjhu, DO, ugqirha wamazinyo kunye nonjingalwazi onxulumene neklinikhi kwezonyango e-NYU Grossman Isikolo sezoNyango. Ngokusisiseko, yile nto idibanisa inkqubo ye-nervous central-ubuchopho kunye nomqolo womnatha-kunye ne-enteric nervous system-inethiwekhi entsonkothileyo yemithambo-luvo ejikeleze iphecana lesisu njengenxalenye yenkqubo yemithambo-luvo-, kwaye, ke yona, inceda aba babini bahlale behleli unxibelelwano, ngokujonga kwakhona okupapashwe kwi Iingxelo zeGastroenterology.

"Kukho imichiza enxibelelana phakathi kwamaziko kwingqondo nakwindlela yokwetyisa eya kuthi iguqule ukuhamba kwesisu, ukufunxeka kwezondlo, kunye neentsholongwane," utshilo uGqirha Ganjhu. "Kwaye kukho iihomoni eziphuma emathunjini ezinokuguqula isimo sengqondo, indlala kunye nokuhlutha." Intsingiselo, isisu sakho sinokuthumela izibonakaliso kwingqondo yakho, kubangele utshintsho lweemvakalelo, kwaye ingqondo yakho inokuthumela izibonakaliso kwisisu sakho, ibangela iimpawu zokuxinzezeleka kwesisu ezifana ne-cramps, igesi, isifo sohudo, ukuqhina, kunye noluhlu luyaqhubeka. (Inxulumene: Indlela emangazayo yokuba uBongo bakho kunye neGut zixhunyiwe)

Ke, loo mngxuma esiswini sakho xa kukho into engahambi kakuhle? Ayingomdlalo lo,” utshilo uNoulas. "Ngokwenene unamava ngokwasemzimbeni olo tshintsho kwisisu sakho (ibhalansi ye-asidi, njl.). Yindlela yomzimba wakho yokulungisa nokuphendula kwimeko."

Zichukunyiswa njani ezi mpawu ze-Mind-Gut?

Ukusukela ndineminyaka eyi-12, bendinengxaki yesisu. Ndikhumbula ukushiya isikolo kwangethuba ngenxa yokuqeshwa ngugqirha neengcali, ndaza ndafunyaniswa ndine-IBS (i-irritable bowel syndrome) ndineminyaka eli-14 ubudala. Ukukhawuleza ukuya kubhubhane we-coronavirus, nasemva kweminyaka ndigcina i-IBS yam ilawula, amathumbu am zabuya neempawu ezibandezelayo — nempindezelo. Ngoba? Ixhala, uxinzelelo, ukucinga kakhulu, ukutya okungenamsoco, kunye nokungalali, zonke ezo zinto zibulela kule ngxaki yezempilo sele ikhankanywe ngasentla. (Inxulumene: Indlela endixhalabise ngayo ngobomi bam bonke indincedisile ukujongana neCoronavirus Panic)

"Xa uhamba ngamava atshintsha ubomi (ukwenzakala, ukulahleka kobomi, ukulahleka kobudlelwane ngokusweleka, ukwahlukana, uqhawulo-mtshato) utshintsho lunamandla kakhulu kangangokuba lwenza ukuba inkqubo yakho iphume-kilter," ucacisa uNoulas. "Kubangela ukuba uye kokubi kakhulu okanye okunye (ukuzinkcinkca ngotywala okanye ukuphepha ukutya, ukulala kakhulu okanye ukulala, awukwazi ukuhlala uzolile okanye uzive ngathi ukugcuma). Kwaye uphendula njani kwimeko enye wohluke ngokupheleleyo kunakwimeko elandelayo (lala kakubi, ulahlekelwe ngumdla wokutya, usebenze kakhulu). " Kwaye ekubeni imikhwa efana nokutya kunye nokulala (okanye ukungabikho kwayo, okunokubangela iingxaki zokugaya) nako kuchaphazela isisu sakho, kusenokwenzeka ukuba ushiyeke noxinzelelo lwe-GI.

Kwaye ngelixa uxinzelelo lwe-quotidian, njengomboniso emsebenzini, kunokubangela ubunzima besisu, into enjengeemvakalelo njengoko ubhubhane we-COVID-19 unokuthatha uxinzelelo lwe-GI kwinqanaba elitsha. (singasathethi ke, i-coronavirus ngokwayo inokubangela isifo sorhudo.) Nokuba iyintoni na into ebangela urhudo, uGqr. "Abantu abanoxinzelelo oluphezulu bahlala benezikhalazo ezininzi ze-GI kwaye abo banemicimbi emininzi ye-GI bahlala bexhalabile," utshilo.

Uxinzelelo, unxunguphalo, kunye nokuKhanya kwakho

Xa uziva ucinezelekile, ingqondo yakho idubula umyalezo-into efana nayo "Hee, ndiyaphambana apha phezulu"-Kuya emathunjini akho, aphendule ngokuya "kwindlela yokuphila," utshilo uNoulas. "Kungenxa yokuba kwimeko ekhathazayo umzimba wakho uziva ukuba awukhuselekanga, ke le nkqubo ilungiselela umlo okanye inqwelomoya." (Jonga kwakhona: Iindlela ezili-10 ezingaqhelekanga Umzimba Wakho oPhendula kuxinzelelo)

Kubalulekile ukuba uqaphele ukuba ukongeza kwi-gut-brain axis, i-gut microbiome yakho ikwadlala indima kwindlela iimvakalelo zakho ezichaphazela ngayo isisu sakho. Njengoko bekutshiwo ngaphambili, imiqondiso ethunyelwe ukusuka kwingqondo ukuya emathunjini inokutshintsha iindawo ezahlukeneyo zenkqubo ye-GI, kubandakanya ne-gut microbiome. Ngaphezulu kwexesha elide, uxinzelelo oluqhubekayo (ngenxa yokuba, yithi, ukuphazamiseka koxinzelelo okanye ubhubhane oqhubekayo) kunokuwenza buthathaka umqobo wamathumbu kwaye kuvumele amathumbu ebacteria ukuba angene emzimbeni, andise umngcipheko wokugula, kunye nokuguqula i-gut microbiome yonke kunye, ngokutsho American Psychological Association (APA). Ngexesha elifutshane, oku kunokubandakanya nayiphi na into esuka kwi-muscle spasms kwaye kufuneka uyibhukishe kwindlu yangasese okanye ngokuchaseneyo, ukuqhina. Ezinye zezona zinto zixhaphakileyo emzimbeni sisisu esibuhlungu, isicaphucaphu, intloko ebuhlungu, ukuphefumla okungazinzanga kunye / okanye ukukhawulezisa ukuphefumla, ukonyusa izinga lokubetha kwentliziyo, ukuxinana kwezihlunu nokubila, utshilo uNoulas.

Uxinzelelo ikakhulu luchaphazela abantu abaneengxaki zokugula ezinganyangekiyo, ezinje nge-IBS okanye isifo sokukrala kwamathumbu (IBD). Oko kunokuba ngenxa yemithambo-luvo ethe-ethe ngakumbi, utshintsho kwi-microbiota yamathumbu, utshintsho kwindlela ukutya okuhamba ngokukhawuleza ngayo emathunjini, kunye / okanye utshintsho kwiimpendulo zesisu somzimba, ngokwe-APA.

Ungazolula njani ezi mpawu zengqondo?

Ukunyanga iimpawu ze-GI, kuya kufuneka ungene kwingcambu yezempilo yengqondo okanye ibangele. "De kube loo miba ijongiwe, awukwazi ukulungisa imiba ye-GI," utshilo uGqr. Ganjhu. "Unokwazi ukunyanga imiba yeempawu ze-GI, kodwa ngekhe basombulule kude kube kusonjululwe imiba yezengqondo" okanye kusetyenzwe nje ngayo. (Eyeleleneyo: Indlela impilo yakho yengqondo inokukuchaphazela ngayo ukugaya kwakho)

"Eyona nto iphawuleka kakhulu kum njengengcali yokwenzakala kukuba imiba yomzimba idla ngokuphela ngokwemvelo ngalo lonke ixesha lonyango," utshilo uNoulas. "Uninzi lwezigulana zam zichaza uxinzelelo lomzimba oluncinci njengoko unyango luqhubeka, kunye nemicimbi ye-GI yeyona nto ixhaphakileyo. Luphawu olukhulu lokuba umntu usebenza ngoxinzelelo lwengqondo kwaye umzimba awusenalo uxinzelelo, uxinzelelo , kunye / okanye ukwenzakala. Iyacutshungulwa, iqondwe, kwaye ikhululwe ukuze umzimba uzive usempilweni, usekelwe ngakumbi, kwaye akusekho mfuneko yokubonisa ezo mvakalelo zimbi ngokwasemzimbeni.

UGqirha Ganijhu uyavuma, esithi "iindlela zonyango zesiko zonyango ezinje ngengqondo yokuziphatha, i-hypnosis, kunye ne-anti-depressants ezinje nge-SSRI kunye ne-tricyclic antidepressants zinokunceda kwizikhalazo ze-GI ukuba zinxulumene nokudakumba okanye uxinzelelo."

Kanye njengokuba kubaluleke kakhulu ukungenelela kwengqondo kungokwenyama, njengokugcina ukutya okunempilo. Kodwa indlela ukutya okuchaphazela ngayo umoya wakho kwaye, ke, inkqubo yakho ye-GI, kunye nokuba zeziphi izithako ezilungele ukulwa nesisu yenye incoko. Ezinye izinto ezisisiseko: Enye, kufuneka ugcine ukutya okutyebileyo kwefayibha ukunceda ukugcina inkqubo yakho rhoqo, kodwa ifayibha eninzi inokukhokelela ekudumbeni-yiyo loo nto kanye iingcali zincoma ukugcina ijenali yokutya ukunceda ukugcina umkhondo wokuthatha ngokupheleleyo. Ngokubhala phantsi into oyidlayo kunye nendlela oziva ngayo ngokwasemzimbeni nasengqondweni imini yonke, unokukwazi ukuchonga izinto ezikubangelayo. iimvakalelo ezithile, izithako, okanye izidlo-ezinokubangela iimpawu ezithile ze-GI. (Idibeneyo: Iimpawu ezi-sneaky kunye neempawu zoLwazi lokutya)

Okukwintsusa: wonke umntu unoxanduva lwemizimba yakhe kunye nendlela abaziva ngayo. Kumntu onjengam onemvakalelo kakhulu onengxaki yoxinzelelo olungephi, kufuneka ndenze konke okusemandleni am ukwenza indawo eyonwabisayo, eyonwabisayo. Ayisiyongxaki ukuba ngeentsuku ezilungileyo ezinexinzelelo oluphantsi, isisu sam siziva silungile. Kodwa ayiyonyani. Ubomi buyenzeka kwaye, iimvakalelo ziyachaphazeleka. Into endiyivayo entlokweni yam, ndiyiziva esiswini sam nangapha koko. Ngokukhawuleza siqonde ukuba ezi nkqubo zimbini ziyasebenzisana, ngeendlela ezilungileyo nezimbi, mhlawumbi singafumana indlela yokuba zisebenze kunye ngemvisiswano eluncedo kuthi ... kunye nezisu zethu.

Uphengululo lwe