Ukuzivocavoca kunokunceda abo baphila ne-IBD. Nantsi indlela yokwenza ngokuchanekileyo.

Umxholo

• Kutheni ukuzivocavoca kunokuba ngumceli mngeni
• Izibonelelo zokuzivocavoca iimeko ze-GI
• Izibonelelo ezingaphaya kokuxolelwa
• 1. Ukuxinzelela uxinzelelo kuxinzelelo
• 2. Impilo engcono yethambo
• Ukuzivocavoca ngesifo se-GI kunoku:
  
• Ezona ndlela zilungileyo zokuzilolonga nemeko zesisu
• 1. Thetha nomboneleli wakho wezonyango
• 2. Fumana ibhalansi efanelekileyo
• 3. Ngoqeqesho lwamandla, khetha umthambo osekethe
• 4. Amakhefu, qalisa ngomsebenzi onefuthe eliphantsi ukuya kweliphakathi
• 5. Faka umsebenzi wokubuyisela kwimeko yesiqhelo
• 6. Mamela umzimba wakho

Umbilo omncinci unokuba nezinto ezinkulu kubantu abaphila neemeko zesisu. Buza nje uJenna Pettit.

Njengomntu ophakamileyo ekholejini, uJenna Pettit, 24, wayeziva ediniwe kwaye enestres ngenxa yezifundo zakhe ezazifuneka.

Njengomqeqeshi womzimba, wajika wazilolongela uxinzelelo.

Khange isebenze. Eneneni, izinto zaba mbi ngakumbi.

UPettit waqala ukufumana malunga neempawu zempilo. Kwakunzima nokuba aphume ebhedini, wayenotyatyazo olungalawulekiyo, wehla ngeeponti ezingama-20, kwaye wachitha iveki esibhedlele.

UPettit, ohlala eCorona, eKhalifoniya, wafumanisa ukuba unesifo sikaCrohn. Emva kokuxilongwa, kwafuneka athathe ikhefu lenyanga kwiiklasi zakhe zokufaneleka.

Nje ukuba abe nethuba lokuqhubekeka nokufumanisa isifo, wayesazi ukuba kufuneka abuyele ekusebenzeni. Kodwa kwakungekho lula.

"Kwakunzima ukubuyela kwiiklasi zam, kuba ndiphulukene nje nesihlunu sam," utshilo. Ndiphelelwe ngamandla. ”

Kwi-Pettit nakwabanye abaphila neemeko zesisu (GI) - njenge-ulcerative colitis, isifo sikaCrohn, isifo samathumbu esikruqulayo (IBS), i-gastroparesis, okanye i-reflux ye-gastroesophageal kakhulu (GERD) -ukuzilolonga rhoqo kunokuba ngumceli mngeni.

Kodwa uphando luye lwabonisa ukuba ukuhlala ulunge kukhokelela kwiimpawu ezimbalwa kubantu abanezifo zesisu ezivuthayo (IBD). I-IBD ligama lesambrela elibandakanya ukuphazamiseka kweendlela ezithile ze-GI, njengesifo sikaCrohn kunye nesifo sezilonda esibuhlungu.

Ngaphezulu, iindlela zokubuyisela kwimeko yesiqhelo njengeyoga kunye neePilates zinokunceda ukunciphisa uxinzelelo. Ukulawula uxinzelelo kubalulekile kubantu abanezi meko.

Kutheni ukuzivocavoca kunokuba ngumceli mngeni

Ukuzivocavoca rhoqo kunokuba nzima kwabo banezifo ezivuthayo, ngakumbi xa befumana ulusu. UDavid Padua, MD, PhD, ugqirha wegastroenterologist e-UCLA kunye nomphathi weLebhu yeLadua, efunda ngezifo zokwetyisa, uthi uhlala ebona izigulana zisokola ukwenza imithambo ngenxa yeempawu zazo.

"Ngezinto ezinjenge-ulcerative colitis, isifo sikaCrohn, kunye nesifo sokukrala kwamathumbu, ukudumba kwenkqubo kunokubangela ukudinwa okukhulu," utshilo uPadua. “Inokubangela i-anemia, kwaye unokufumana ukopha kwe-GI kunye neentlobo ezahlukeneyo ze-IBD. Zonke ezi zinto zinokufaka isandla ekubeni umntu azive ehlile kwaye engakwazi ukuzilolonga. ”

Kodwa ayizizo zonke izigulana ezinamava afanayo. Ngelixa abanye betsala nzima ngokwenza umthambo, abanye badlala intenetya, benza i-jiujitsu, kwaye babaleka neemarathons, utshilo uShannon Chang, MD, ugqirha wamazinyo kwiZiko Lonyango leLangone laseNew York. Ekugqibeleni, ukubanakho komntu ukuzivocavoca umzimba kuxhomekeke kwimpilo yakhe kunye nokuba kungakanani ukudumba okwangoku.

Izibonelelo zokuzivocavoca iimeko ze-GI

Nangona umntu ophila imeko ye-GI unokufumana kunzima ukwenza umthambo rhoqo, olunye uphando lubonakalisile ukuba kukho unxibelelwano phakathi kwamanqanaba aphezulu emisebenzi kunye neempawu ezimbalwa, ngakumbi nesifo sikaCrohn.

Olunye uphando olupapashwe kwiphephancwadi lufumene ukuba ukuzivocavoca kunxulumene nokunciphisa umngcipheko wee-flares ezizayo kubantu abane-IBD ekuxolelweni.

Ezi ziphumo azigqibekanga, nangona kunjalo. "Kukho uluvo lokuba ukuzivocavoca umzimba kunye nokuhlala uzilolonge ngokomlinganiselo womsebenzi kunokunceda ekugcineni esi sifo sizolile," utshilo u-Chang. Nangona kunjalo iingcali aziqinisekanga nokuba kungenxa yokuba abantu abaxolelweyo bayakwazi ukwenza umthambo ngakumbi okanye ngenxa yokuba umthambo omninzi kukhokelela kwiimpawu ezimbalwa.

Lilonke, iingcali ziyavuma ukuba umthambo yinto elungileyo. "Idatha incinci kuyo yonke indawo, kodwa ngokubanzi esikubonileyo kukuba inani elilinganiselweyo lomthambo liluncedo ngokwenene kumntu onesifo samathumbu esivuthayo," utshilo uPadua.

UPetrit ngoku usebenza njengomncedisi wolwimi ekuthetheni ulwimi kwaye ufundisa iPiYo kunye neeklasi zokomelela komzimba. Uthi ukwenza umthambo kuhlala kumnceda ekulawuleni isifo sakhe seCrohn. Ufumana iimpawu ezimbalwa xa esenza umthambo rhoqo.

"Ndingatsho ngokuqinisekileyo ukuba ukwenza umthambo kuyandinceda ndixole," utshilo uPettit. “Kwanangaphambi kokuba ndifunyaniswe ndinaso, ndandisoloko ndibona ukuba iimpawu zam ziba mandundu xa ndisiya kuzilolonga.”

Izibonelelo ezingaphaya kokuxolelwa

Umsebenzi womzimba unezibonelelo ezihamba ngaphezulu kokugcina izifo ze-GI zixolelwe.

1. Ukuxinzelela uxinzelelo kuxinzelelo

Uninzi lwabasebenzi bezempilo bakholelwa ukuba uxinzelelo lunokubangela abantu ukuba babe neemeko ezinjenge-ulcerative colitis, isifo sikaCrohn kunye ne-GERD.

Oogqirha bahlala beva ukuba abantu abanezifo ezivuthayo ze-GI banee-flares ngexesha loxinzelelo, utshilo uPadua. Umzekelo, banokuba namava xa betshintsha imisebenzi, behamba okanye benemicimbi yobudlelwane.

"Njengonyango, sihlala siweva la mabali," utshilo uPadua. "Njengoososayensi, asiqondi kakuhle ukuba yintoni le ikhonkco. Kodwa ndiyakholelwa ukuba kukho unxibelelwano. ”

Izenzo zokubuyisela kwimeko yesiqhelo njengeyoga zinokunceda ukuphucula unxibelelwano lomzimba-womzimba kunye noxinzelelo olusezantsi. Xa uxinzelelo lwehlisiwe, ngokuqinisekileyo ukudumba kuya kuba njalo.

Ngapha koko, inqaku elinye elipapashiweyo lafumanisa ukuba umthambo olinganiselweyo unokunceda ukomeleza impendulo yomzimba kunye nokuphucula impilo yengqondo kubantu abane-IBD. Inokukunceda ukuphucula umgangatho wobomi kunye nokunciphisa amanqanaba oxinzelelo.

2. Impilo engcono yethambo

Olunye uncedo lokuzivocavoca kubantu abanezifo ze-GI luphuculo lokuxinana kwethambo, utsho uPadua.

Abantu abanezifo ezithile ze-GI abasoloko benempilo entle yethambo, kuba bahlala kwizifundo ezinde ze-steroids okanye banengxaki yokufumana i-vitamin D kunye ne-calcium.

Ukuzivocavoca nge-Aerobic kunye noqeqesho lwamandla kubeka ukonyuka okuthe chatha emathanjeni, ekufuneka ukuba omelele ngakumbi ukuhlawula, utshilo uPadua. Oku kuphucula ukuxinana kwethambo.

Ukuzivocavoca ngesifo se-GI kunoku:

• phucula uxinano lwamathambo
• ukunciphisa ukudumba
• yomeleza ukhuseleko
• yongeza uxolelo
• phucula umgangatho wobomi
• ukunciphisa uxinzelelo

Ezona ndlela zilungileyo zokuzilolonga nemeko zesisu

Ukuba unesifo se-GI kwaye unengxaki yokuzilolonga, zama ukuthatha la manyathelo ukubuyela kwindlela efanelekileyo yokuzilolonga.

1. Thetha nomboneleli wakho wezonyango

Ukuba awuqinisekanga ukuba umzimba wakho ungaphatha ntoni, thetha nepro. "Ndihlala ndixelela izigulana zam ukuba xa zifuna ukwenza umthambo-ngakumbi umntu oneengxaki ezininzi ze-GI-kuhlala kulungile ukuthetha nomnikezeli wabo wezonyango malunga nokuba banokwenza ntoni," utshilo uPadua.

2. Fumana ibhalansi efanelekileyo

Abantu banokutyekela ekubeni babe nengqondo engenanto-kwaye benze umthambo kwaye banokuzilolonga kwinqanaba elinokuba yingozi, utshilo uPadua.

Kwelinye icala, awufuni ukuzinyanga kakuhle. Nangona ungafuni ukugqithisa, awufuni ukuba nononophelo kangangokuba woyike ukwenza nantoni na, utshilo uLindsay Lombardi, umqeqeshi wobuqu kwindawo yaseFiladelphia osebenzisana nabathengi abanemicimbi ye-GI. "Akunyanzelekanga ukuba uziphathe njengonodoli weglasi," utshilo.

3. Ngoqeqesho lwamandla, khetha umthambo osekethe

Ukuba unomdla kuqeqesho lobunzima, uLombardi ucebisa ukuba uqale ngeesekethe. Olu hlobo lokuphakamisa iintsimbi lunokugcina ukubetha kwentliziyo phezulu, kodwa ayizukuqina ngokungathi yinto efana nokuphakamisa amandla.

UPetrit ucebisa abantu ukuba bakhululeke kolu hlobo lokuzilolonga. Qalisa ngento enefuthe elisezantsi, njengeklasi yoqeqesho lokuqina komzimba, ucebisa.

4. Amakhefu, qalisa ngomsebenzi onefuthe eliphantsi ukuya kweliphakathi

Kulabo bajonge ukuphucula impilo yentliziyo, uLombardi ucebisa ngokuqala ngamakhefu. Qala ngamanqanaba efuthe eliphantsi ukuya kweliphakathi. Sebenzisa indlela yakho ukuba umzimba wakho uyakunyamezela.

5. Faka umsebenzi wokubuyisela kwimeko yesiqhelo

Ukuxhuma komzimba kunye nokudlala indima ebalulekileyo ekunciphiseni uxinzelelo kubantu abaneemeko ze-GI ezivuthayo, ezifana nesifo sikaCrohn kunye nesifo se-ulcerative colitis.

"Ndingathi olona hlobo lubalulekileyo lomthambo lokuphilisa amathumbu yeyona ndlela yokubuyisela kwimeko yesiqhelo, njengeyoga kunye neePilates- izinto ezikunika ulwalamano lomzimba ngengqondo," utshilo uLombardi. Ungayichazanga eyokuba kuninzi kakhulu ukushukuma ngaphakathi kwezo zilungele indlela yakho yokwetyisa. "

6. Mamela umzimba wakho

ILombardi icebisa abantu ukuba bazame iindlela ezahlukeneyo zokuzilolonga ukuze bafumane eyona ibalungeleyo. Zama iklasi yokujikeleza, umzekelo. Ukuba oko kwenza iimpawu zakho zibe zibi kakhulu, zama into eyahlukileyo, njenge-barre. Okanye, ukuba wenza i-yoga kwaye ufumanisa ukuba uyakwazi ukuyinyamezela, yandisa inqanaba lomsebenzi wakho kwaye uzame into efana ne-yoga yamandla okanye ii-Pilates.

Kwaye xa ungathandabuzeki, tshintsha inkqubo yakho. Umntu othanda ukomelela komzimba, uPettit akaze ayeke ukuzilolonga xa uCrohn evutha. Endaweni yoko uguqula indlela yakhe yesiqhelo. "Xa ndiziva ndidiniwe okanye ndikwi-flare-up okanye amalungu am enzakele, kufuneka nditshintshe," utshilo.

Ngaphezulu kwako konke, khumbula ukuba ayinamsebenzi ukuba loluphi uhlobo lomthambo owenzayo, ukuba nje uhlala usebenza. Nokuba ngumsebenzi wobunzima okanye ulungelelwaniso lweyoga, uLombardi uthi: "Ukugcina umzimba ushukuma kuluncedo kuninzi lwale micimbi yamathumbu."

UJamie Friedlander ngumbhali ozimeleyo kunye nomhleli onomdla kwezempilo. Umsebenzi wakhe uvele kwi -Cut, iChicago Tribune, eRacked, kwi-Business Insider nakwiMagazini yeMpumelelo. Xa engabhali, unokuhlala efumaneka ehamba, esela izixa ezikhulu zeti eluhlaza, okanye ejonga i-Etsy. Ungabona ezinye iisampulu zomsebenzi wakhe kuye iwebhusayithi. Mlandele phambili Twitter.