Yintoni ikhonkco phakathi komlomo owomileyo kunye nexhala?

Umxholo

• Yintoni ebangela umlomo owomileyo xa unexhala?
• Ukuphefumla ngomlomo wakho
• IGERD
• Amayeza okulwa noxinzelelo
• Ezinye iimpawu zoxinzelelo
• Unyango lwasekhaya lomlomo owomileyo
• Iingcebiso zokunciphisa uxinzelelo
• Izixhobo zoxinzelelo
• Iiapps zoxinzelelo
• Iipodcasts zoxinzelelo
• Umgca wezantsi

Ixhala yinto eqhelekileyo ebomini. Yindlela yokuphendula wonke umntu ekufuneka enoxinzelelo okanye imeko eyoyikisayo. Kodwa ukuba ukuxhalaba kwakho kuhlala ixesha elide okanye kunzima, unokuba neengxaki zokuxhalabisa. Ukuphazamiseka koxinzelelo lolona hlobo luqhelekileyo lwempilo yengqondo eMelika.

Zombini iingxaki zemihla ngemihla kunye noxinzelelo zinokubangela uluhlu lweempawu, kokubini engqondweni nasemzimbeni. Umlomo owomileyo unokuba yenye yeempawu ezibonakalayo zoxinzelelo.

Yintoni ebangela umlomo owomileyo xa unexhala?

Zininzi izizathu zokuba kutheni unokuba nomlomo owomileyo xa unexhala. Makhe siqwalasele ngakumbi kwezona zizathu zixhaphakileyo.

Ukuphefumla ngomlomo wakho

Ukuphefumla ngeempumlo yeyona ndlela isempilweni kunye neyona isebenzayo yokuphefumla. Kodwa ukuba uziva uxhalabile, unokuba nakho ukuphefumla ngomlomo wakho. Unokuphefumla kancinci.

Ukuba uphefumla ngomlomo wakho, umoya ongena ngaphakathi unokuwomisa. Ukuvula umlomo uphefumle kunokubangela ukoma.

Xa uxhalabile kakhulu, unokuba nakho ukubakho kwi-hyperventilate, eluhlobo lokuphefumla ngokukhawuleza ngomlomo wakho. Hyperventilation inokubangela umlomo owomileyo.

IGERD

Isifo se-reflux se-Gastroesophageal (GERD) yimeko apho isisu esiswini sifika kwisisu sakho. Ingabangela umlomo owomileyo, ngakumbi ebantwaneni.

I-GERD ixhaphake kakhulu kubantu abanexhala. Ukongeza, ukuba noxinzelelo kunokukwenza ukuba ube nakho ukukhula i-GERD.

Amayeza okulwa noxinzelelo

Ukuba unxunguphalo lwakho aluphenduli kolunye unyango okanye loloyiko, ugqirha wakho unokukunika amayeza okulwa unxunguphalo okanye izidambisi zengqondo, ezinokusetyenziselwa ukunceda uxinzelelo.

Umlomo owomileyo sisiphumo secala esiqhelekileyo kwiintlobo ezininzi ze-anti-depressants.

Ezinye iimpawu zoxinzelelo

Ukwazi ezinye zeempawu eziqhelekileyo zoxinzelelo kunokukunceda uqonde ukuba yile nto ibangela umlomo owomileyo. Ezi mpawu zinokubandakanya:

• ukungazinzi, ukuphazamiseka, ukucaphuka
• ukubetha kwentliziyo ngokukhawuleza
• i-hyperventilation, okanye ukuphefumla ngokukhawuleza
• ukwanda kokubila
• ubunzima bokugxila
• Imicimbi yokugaya ukutya, enjengorhudo okanye isisu esibuhlungu
• intloko ebuhlungu
• ukudinwa
• ingxaki yokulala

Unyango lwasekhaya lomlomo owomileyo

Kwiimeko ezininzi, unokunceda ukunciphisa iimpawu zomlomo wakho owomileyo ngamayeza asekhaya. Unokufuna ukuzama amanye amayeza alandelayo kwixesha elizayo xa umlomo wakho uziva womile:

• Sela amanzi okanye isiselo esingenashukela.
• Suck kwiityhubhu zomkhenkce.
• Uhlafune intshungama engenashukela, enokunyusa imveliso yamathe.
• Gxila ekuphefumleni ngeempumlo zakho endaweni yomlomo wakho.
• Sebenzisa i-humidifier ngaphakathi kwekhaya lakho.
• Gwema i-caffeine okanye utywala.
• Nciphisa ukutshaya, okanye uzame ukuyeka.
• Gwema ukusebenzisa i-anti-anti-anti-anti -ines okanye i-decongestants ngaphandle kwe-counter-the-counter (OTC) ngaphandle kokuba ufuna.
• Zama i-OTC endaweni yamathe ene-xylitol kuyo. Ungalufumana olu hlobo lwemveliso kwiivenkile ezininzi.

Iingcebiso zokunciphisa uxinzelelo

Ukunciphisa uxinzelelo lwakho kunokukunceda umlomo owomileyo, kunye nezinye iimpawu. Ukuba uziva uxhalabile, ezinye zezi ndlela zilandelayo zinokukunceda uzive uzolile:

• Zilolonge. Abanye abantu, ukuzilolonga njenge yoga kunganceda. Abanye abantu bafumanisa ukuba uhlobo lomthambo we-cardio lubanceda baphumle. Nokuba uthetha nje ukuhamba ngokukhawuleza kunokuba luncedo ekunciphiseni uxinzelelo.
• Zama ukucamngca. kubonisile ukuba ukucamngca kunokunceda ukunciphisa uxinzelelo kunye nokulawula iimvakalelo zoxinzelelo. Uphando oludala lubonisa ukuba ukucamngca kunokunciphisa iimpawu zokuphazamiseka koxinzelelo, njengokuhlaselwa kukothuka, uxinzelelo lwentlalo, kunye ne-phobias.
• Zama ukushicilela. Ukubhala phantsi ixhala lakho kunokukunceda ukuba ulikhuphe entlokweni yakho ukuze ukwazi ukugxila kwezinye izinto.
• Yitya ukutya okusempilweni. Ukutya ukutya okuneeprotein, ii-carbohydrate ezintsonkothileyo, kunye namafutha asempilweni kunokukunceda uphephe iswekile egazini, enokwenza ukuba uxinzelelo lwakho lube mandundu. IiCarbs ezintsonkothileyo zinokunyusa amanqanaba akho e-serotonin, eyikhemikhali yobuchopho enesiphumo sokuthomalalisa.
• Sela amanzi. Nokuba ukuphelelwa ngamanzi emzimbeni kungachaphazela kakubi imeko yakho kunye nokuziva wonwabile.
• Chonga izinto ezibangela ukuba ubange. Zama ukuthathela ingqalelo imicimbi kunye neemeko ezikwenza uzive uxhalabile. Unokufuna ukucinga ngeendlela onokuthi uziphephe okanye uzinciphise izinto ezibangela uxinzelelo.

Ukuba uxinzelelo lwakho lukhulu okanye uziva uxakekile, olona khetho lufanelekileyo kukuthetha nogqirha wakho okanye ugqirha wezempilo yengqondo. Banokucebisa uhlobo lonyango lwengqondo okanye ukumisela amayeza ukunceda ukunciphisa iimpawu zakho.

Izixhobo zoxinzelelo

Ukuxhalaba ngamanye amaxesha kunokuphazamisa ubomi bakho. Ukukhathazeka kwakho kunokuba nzima, kukugcine ungalali okanye wonwabele ubomi bakho bemihla ngemihla.

Ukuba unomdla wokufumana izixhobo zokulwa kunye nezicwangciso ezivela kwinduduzo yekhaya lakho, unokufuna ukuqwalasela eziapps ze-smartphone okanye ii-podcast.

Iiapps zoxinzelelo

Kukho iintlobo ngeentlobo zeapps ezinokukukhokela ngeendlela ezahlukeneyo zokujongana noxinzelelo, ukusuka ekucamngeni ukuya kunyango lokuziphatha kwengqondo. Nazi ezinye onokufuna ukuzijonga:

• Indawo yentloko: Olu hlelo lokucamngca lubandakanya ukucamngca ngayo yonke into ukusuka ebuthongweni ukuya kwimveliso ukuya kwimfesane. Inokukunceda ukwandisa ukugxila kunye nokuziva uzolile ngelixa unciphisa iimpawu zoxinzelelo.
• Zolile: Kuba unxunguphalo lunokubangela imiba yokulala, kwaye imiba yokulala inokwenza uxinzelelo lube mandundu, le app inokukunceda ukuba ulale kakuhle kwaye unciphise uxinzelelo.
• Phefumla2Relax: Le app ikukhokelela kwimithambo yokuphefumla ukukunceda ulawule uxinzelelo. Njengebhonasi, ukufunda ukuphefumla ngokufanelekileyo kunokunceda umlomo owomileyo.
• Yima, Phefumla kwaye Cinga: Lolu hlelo lokusebenza lunceda ukuba ungene kunye neemvakalelo zakho, uze ucebise umsebenzi omfutshane njengokucamngca okukhokelwayo, umthambo wokuphefumla, okanye ulandelelwano lweyoga eyenzelwe imeko yakho yangoku.

Iipodcasts zoxinzelelo

Ezinye iipodcast zijolise ekuncedeni uphumle, ngelixa ezinye zinokukufundisa ngakumbi malunga noxinzelelo ngokwazo kwaye zikuncede uyazi ukuba awuwedwa.

• Ukuxhalabisa eAustin: Le podcast isingathwa ngoochwephesha bezengqondo abagxile kuxinzelelo. Zigubungela uluhlu olubanzi lwezihloko ezinxulumene noxinzelelo, ukusuka kudliwanondlebe nezinye iingcali ukuya kwizicwangciso zokulwa.
• Abaqeqeshi abaxhalabileyo: Ezi ziqendu zemizuzu engama-20 zijolise kwindawo nganye yoxinzelelo, kunye neengcebiso zokujamelana nokutshintsha kwendlela yokuphila.
• Ixhala Umbulali: Le podcast inezincoko neengcali zexhala, kunye nezixhobo onokuzisebenzisa ukunciphisa uxinzelelo. Imikhosi nayo inoluhlu lweendlela zokucamngca kunye nokuphefumla.
• Amaxhala amnandi: Kule podcast, umntu ohlekisayo kunye nochwephesha kwezengqondo ubonelela ngezixhobo zokujongana noxinzelelo, egxile engqondweni, kunxibelelwano oluphuculweyo kunye nokuzazisa.
• Zolile: Le podcast inika uluhlu olubanzi lwezihloko ezinxulumene noxinzelelo, ukusuka kwisondlo ukuya kukucamngca. Ukongeza kudliwanondlebe neengcali, ibonelela ngeendlela ezifanelekileyo zokunciphisa uxinzelelo.

Umgca wezantsi

Umlomo owomileyo yenye yeempawu ezininzi zoxinzelelo. Ingabangelwa kukuphefumla ngomlomo wakho, amayeza, okanye i-GERD.

Ihlala ihamba nezinye iimpawu zoxinzelelo, ezinjengokubetha ngokukhawuleza, ukubila, ubunzima bokugxila, kunye neemvakalelo zokungazoli okanye ukuphazamiseka.

Ukuba unxunguphalo lubangela umlomo owomileyo, ukufunda ukunciphisa uxinzelelo lwakho kubalulekile njengokunyanga umlomo owomileyo. Ukuzivocavoca, ukucamngca, kunye nokubhala phantsi iingxaki zakho kunokunceda.

Ukuba uxinzelelo lwakho lukhulu, kubalulekile ukuba uthethe nogqirha wakho okanye ugqirha wezempilo yengqondo. Banokukunceda uqonde ukuba awuwedwa kwaye zininzi iindlela zonyango kunye namayeza anokunceda ukunciphisa iimpawu zakho.