Ngaba kunokwenzeka ukuba ugule emzimbeni kuxinzelelo?

Umxholo

• Ushwankathelo
• Ukudakumba kunokukugulisa njani emzimbeni?
• Urhudo, isisu esibuhlungu kunye nezilonda
• Ukuphazamiseka kokulala
• Ukuzikhusela komzimba
• Ukunyuka kwentliziyo kunye noxinzelelo lwegazi
• Ukwehla kobunzima okanye ukutyeba
• Intloko ebuhlungu
• Imisipha kunye nentlungu edibeneyo
• Ukunyanga iimpawu ezibonakalayo zoxinzelelo
• Ukudakumba
• Unyango lokuziphatha
• Ukunciphisa uxinzelelo
• Amanye amayeza
• Unyango lwendalo
• Nini ukubona ugqirha
• Uthintelo lokuzibulala
• Yise kude

Ushwankathelo

Ukudakumba sesinye sezona ngxaki zixhaphakileyo engqondweni eMelika, zichaphazela abantu abadala abangaphezulu kwezigidi ezili-16, ngokweZiko leSizwe lezeMpilo yeNgqondo.

Esi sifo sokudakumba sibangela uninzi lweempawu zeemvakalelo, kubandakanya iimvakalelo eziqhubekayo zosizi kunye nokuphulukana nomdla kwizinto owawuzonwabile. Uxinzelelo kunokubangela iimpawu ezibonakalayo.

Ukudakumba kunokukwenza uzive ugula kwaye kubangele iimpawu ezinjengokudinwa, iintloko, iintlungu kunye neentlungu. Ukudakumba kungaphaya kwemeko yeblues kwaye kufuna unyango.

Ukudakumba kunokukugulisa njani emzimbeni?

Zininzi iindlela zokudakumba okunokukwenza ugule emzimbeni. Nazi ezinye zeempawu zomzimba ezahlukileyo kwaye kutheni zisenzeka.

Urhudo, isisu esibuhlungu kunye nezilonda

Inkqubo yakho yobuchopho kunye nesisu (GI) inxibelelene ngqo. Uxinzelelo, unxunguphalo, kunye noxinzelelo kubonisiwe kukuchaphazela ukuhamba kunye nokuphambana kwendlela ye-GI, enokubangela urhudo, ukuqhina, kunye nesicaphucaphu.

Iimvakalelo zakho zikwabonakala ngathi zichaphazela ukuveliswa kwesisu esiswini, esinokunyusa umngcipheko wezilonda. Kukho ubungqina bokuba uxinzelelo lunokubangela okanye lubi i-acid reflux.

Kukwabonakala ngathi kukho unxibelelwano phakathi kwesifo se-reflux sesifo se-gastroesophageal (GERD) kunye noxinzelelo. Uxinzelelo luye lwadibaniswa nesifo se-bowel syndrome (IBS).

Ukuphazamiseka kokulala

Imiba yokulala ziimpawu eziqhelekileyo zoxinzelelo. Oku kunokubandakanya ingxaki yokuwa okanye ukuhlala ulele, kunye nokulala okungasebenziyo okanye ukuphumla.

Kukho ubungqina obuninzi obudibanisa uxinzelelo kunye nemiba yokulala. Ukudakumba kunokubangela okanye kubangele ukulala okungazinzanga, kwaye ukungalali kunokunyusa umngcipheko woxinzelelo.

Iziphumo zokuphulukana nokulala zikwenza mandundu ngakumbi ezinye iimpawu zoxinzelelo, ezinje ngoxinzelelo kunye noxinzelelo, intloko ebuhlungu, kunye nenkqubo yomzimba yokuzikhusela.

Ukuzikhusela komzimba

Ukudakumba kuchaphazela amajoni akho omzimba ngeendlela ezininzi.

Xa ulele, amajoni akho omzimba avelisa ii-cytokines kunye nezinye izinto ezinceda umzimba wakho ukulwa usulelo. Ukungalali ngokwaneleyo, nto leyo eyimpawu eqhelekileyo yoxinzelelo, iphazamisana nale nkqubo, ikwandisa umngcipheko wosulelo kunye nokugula.

Kukho ubungqina bokuba ukudakumba noxinzelelo kunxulunyaniswa nokudumba. Ukudumba okungapheliyo kudlala indima kuphuhliso lwezifo ezininzi, kubandakanya isifo sentliziyo, uhlobo lwesibini seswekile, kunye nomhlaza.

Ukunyuka kwentliziyo kunye noxinzelelo lwegazi

Ukudakumba noxinzelelo kunxibelelene ngokusondeleyo kwaye zombini zibonisiwe ukuba zichaphazele intliziyo kunye noxinzelelo lwegazi. Uxinzelelo olungalawulwayo kunye noxinzelelo kunokubangela:

• isingqi sentliziyo esingaqhelekanga
• igazi elonyukayo
• umonakalo kwimithambo

Ngo-2013 kwafunyanwa ukudakumba kuyinto eqhelekileyo kubantu abanegazi elilawulwayo. Ikwakhankanye ukuba ukudakumba kunokuphazamisa ulawulo lwexinzelelo lwegazi.

Ukwehla kobunzima okanye ukutyeba

Umoya wakho unokuchaphazela ukutya kwakho. Kwabanye, ukudakumba kubangela ukuphelelwa ngumdla ongakhokelela ekunciphiseni umzimba ngokungeyomfuneko.

Kwabanye abanoxinzelelo, iimvakalelo zokuphelelwa lithemba kunokubangela ukukhetha okungafanelekanga kunye nokuphelelwa ngumdla wokuzilolonga. Ukufikelela ekufumaneni ukutya okuneswekile eninzi, amafutha, kunye neicarbohydrate ezinesitatshi nako kuqhelekile. Ukonyusa ukutya kunye nokuzuza ubunzima ziziphumo ebezingalindelekanga zamayeza athile kuxinzelelo.

Ukutyeba kakhulu kubonakala kuyinto eqhelekileyo kubantu abanexinzelelo, ngokophando lwakudala olwenziwe yi. Uphando oluqhutywe phakathi ko-2005 no-2010, lufumene ukuba malunga neepesenti ezingama-43 zabantu abadala abanexinzelelo baninzi.

Intloko ebuhlungu

Ngokwe-National Headache Foundation, ama-30 ukuya kuma-60 epesenti yabantu abanengxaki yokudakumba.

Uxinzelelo kunye neempawu ezinxulumene nokuxinezeleka kunye noxinzelelo zibonisiwe zibangela iintlungu zentloko. Uxinzelelo kukwabonakala ngathi lonyusa umngcipheko wokuphindaphinda kwentloko yamandla amakhulu kunye nexesha elide. Ubuthongo obungalunganga bunokuba negalelo kwintloko ephindaphindiweyo okanye eyomeleleyo.

Imisipha kunye nentlungu edibeneyo

Kukho ikhonkco eliqinisekisiweyo lokuba ukudakumba kunokubangela iintlungu kunye nentlungu kunokubangela ukudakumba. Umqolo obuhlungu kunye nezinye iintlungu ezidibeneyo kunye nezihlunu ziimpawu eziqhelekileyo zoxinzelelo.

Uxinzelelo kunye nokunye ukuphazamiseka kwemood kuye kwaboniswa ukutshintsha ukuqonda kwentlungu, enokubangela okanye yenze iintlungu zibe mbi. Ukudinwa kunye nokuphulukana nomdla oqhelekileyo kuxinzelelo kunokubangela ukuba ungasebenzi. Oku kungasebenzi kunokubangela iintlungu zemisipha kunye nokudibana kunye nokuqina.

Ukunyanga iimpawu ezibonakalayo zoxinzelelo

Ukufumana isiqabu kwiimpawu ezibonakalayo zoxinzelelo kunokufuna unyango olungaphezulu kolunye. Ngelixa ezinye izinto ezichasene noxinzelelo zinokunciphisa ezinye zeempawu zakho zomzimba, ezinjengeentlungu, ezinye iimpawu zinokufuna ukuba ziphathwe ngokwahlukeneyo.

Unyango lunokubandakanya:

Ukudakumba

Izidambisi zonyango ngamayeza oxinzelelo. I-anti-depressants kukholelwa ukuba iyasebenza ngokulungisa ukungalingani kwe-neurotransmitter kwingqondo ejongene nomoya wakho.

Banokunceda iimpawu zomzimba ezibangelwa ziimpawu ekwabelwana ngazo zeekhemikhali kwingqondo. Ezinye izidambisi zengqondo zinokunceda ekuthomalaliseni iintlungu kunye nentloko ebuhlungu, ukungalali, kunye nokutya okungalunganga.

Unyango lokuziphatha

Unyango lokuziphatha kwengqondo, unyango phakathi kwabantu, kunye nezinye iintlobo zonyango lokuziphatha lubonakalisiwe ukunceda kunyango lweengxaki zemood kunye nentlungu. Unyango lokuziphatha okuqinisekileyo luyindlela efanelekileyo yokunyanga ukulala okungapheliyo.

Ukunciphisa uxinzelelo

Iindlela zokunciphisa uxinzelelo kunye noncedo lweempawu zomzimba kunye neemvakalelo zokudakumba zibandakanya:

• umthambo
• ukuphulula
• iyoga
• ukucamngca

Amanye amayeza

I-OTC) iyeza zentlungu, ezinje nge-anti-inflammatories okanye i-acetaminophen, zinokunceda ekuthomalaliseni iintloko kunye nentlungu kunye nokudibana. Ukuphumla kwezihlunu kunokunceda kwiintlungu ezisezantsi kunye nokuqina kwentamo kunye nezihlunu zamagxa.

Amayeza oxinzelelo anokumiselwa kwixesha elifutshane. Kanye kunye nokunceda uxhalaba, ezi ntlobo zeziyobisi zinokunciphisa uxinzelelo lwemisipha kwaye zikuncede ulale.

Unyango lwendalo

Unokufumana ukukhululeka kweempawu zakho usebenzisa amayeza endalo, njengoncedo lokulala kwendalo kunye nokunciphisa iintlungu zendalo.

I-Omega-3 fatty acids ikwafumaniseke ukuba inezibonelelo ezininzi ezinokunceda kuxinzelelo kunye neempawu kunye neemeko ezinxulumene noko.

Nini ukubona ugqirha

Ukufumana uxilongo loxinzelelo, iimpawu zakho kufuneka zibekhona iiveki ezimbini. Jonga ugqirha malunga naziphi na iimpawu ezibonakalayo ezingaphucukanga kwiiveki ezimbini. Yenza idinga nogqirha okanye ugqirha wezempilo yengqondo ngoko nangoko ukuba uqala ukubona iimpawu zoxinzelelo.

Uthintelo lokuzibulala

Ukuba uziva wena okanye omnye umntu enokuba semngciphekweni wokuzenzakalisa okanye uneengcinga zokuzibulala, tsalela umnxeba ku-911 ngoncedo lonyango olungxamisekileyo.

Unganakho nokufikelela kulowo umthandayo, umntu ohlala kuluntu lwezenkolo, okanye uqhakamshelane nomnxeba wokuzibulala, ofana neNational Suicide Prevention Lifeline kwa-1-800-273-TALK (1-800-273-8255).

Yise kude

Iimpawu ezibonakalayo zoxinzelelo ziyinyani kwaye zinokuba nefuthe elibi kubomi bakho bemihla ngemihla kunye nokuchacha kwakho.

Wonke umntu ufumana uxinzelelo ngokwahlukileyo kwaye ngelixa kungekho nyango lunye-unyango, indibaniselwano yonyango inokunceda. Thetha nogqirha malunga nokukhetha kwakho.