Ukuzilolonga kuchaphazela njani iimpawu zeHiatal Hernia

Umxholo

• Ngaba ungazilolonga nehernia?
• Ukuzilolonga kweHiaatal hernia ukuthintela
• Imithwalo yokuphakamisa iHernatal hernia
• Ukuzivocavoca kunye nokuzolula ukunyanga iimpawu ze-hernia yokuzalwa
• Ukuzivocavoca ukomeleza uvalo
• Ukuzivocavoca kwe-Yoga kwilungu lokuzala
• Ukuzivocavoca ukunciphisa umzimba
• Olunye utshintsho kwindlela yokuphila olunokunceda ukunyanga i-hernia yokuzalwa
• Yise kude

I-hernia yokubeleka yimeko eqhelekileyo yezonyango apho isahlulo sesisu esingaphezulu sityhala nge-hiatus, okanye ukuvula, kwimisipha yesifuba nakwisifuba.

Ngelixa ixhaphakileyo kubantu abadala abadala, ubudala ayisiyiyo kuphela umngcipheko we-hernia yokuzalwa. Inokubangelwa kukuxinezeleka kwidayaphragm ukusuka ekuphakamiseni okunzima ixesha elide kunye nokukhohlela, kunye nakwindlela yokuphila enje ngokutshaya.

Ukuzilolonga yenye yeendlela zokulawula iimeko zempilo ezingapheliyo, kwaye ukunciphisa umzimba kunokunceda ukunciphisa iimpawu ze-hernia yokubeleka. Nangona kunjalo, ukuzilolonga okuthile kunokwenza ukuba i-hernia yakho yokubeleka ibe mandundu ngokubeka uxinzelelo kwindawo yesisu okanye ukukhulisa ukuqaqamba kwentliziyo, iintlungu zesifuba kunye nezinye iimpawu.

Awunyanzelekanga ukuba uphephe ukuzilolonga ngokupheleleyo, kodwa uya kufuna ukugxila ekusebenzeni okungayi kuyenza mandundu i-hernia yakho. Thetha nogqirha malunga noku kulandelayo kokuzilolonga ngaphambi kokuba uqalise.

Ngaba ungazilolonga nehernia?

Ngokubanzi, unokusebenza ukuba une-hernia yokuzalwa. Ukuzilolonga kunokukunceda ukuba unciphise umzimba, xa kukho imfuneko, ezinokuphucula iimpawu.

Isitshixo nangona kunjalo, sigxile kwimithambo engayi kuxinzelela indawo apho ikhoyo ingqumbo yakho. Oku kuya kuthetha ukuba nayiphi na imithambo okanye iindlela zokuphakamisa ezisebenzisa indawo ephezulu yesisu zisenokungafaneleki.

Endaweni yoko, le mithambo ilandelayo iyaqwalaselwa ikhuselekile i-hernia yokuzalwa:

• ukuhamba
• ukubaleka
• ukuqubha
• ukuhamba ngebhayisikile
• i-yoga ethambileyo okanye eguqulweyo, ngaphandle kokujika

Olunye uqwalaselo kukuba unayo i-acid reflux kunye ne-hernia yakho yokubeleka, njengoko ukuzilolonga ngakumbi kunokwenza ukuba iimpawu zakho zibe mandundu. Kungenxa yoko le nto ukubaleka nokuhamba kunokukhethwa kunokubaleka, njengoko oku kusenziwa kwinqanaba eliphantsi.

Ukuzilolonga kweHiaatal hernia ukuthintela

Njengomthetho wobhontsi, kubalulekile ukunqanda ukuzilolonga okunokukucinezela indawo esiswini. Ngaphandle koko, unokubeka emngciphekweni wokwenza iimpawu zakho zibe mandundu. Kwakhona kunokwenzeka ukuba i-hernia ye-hiatal ye-asymptomatic ibe yimpawu emva kokuxinwa kokuphakamisa okunzima.

Le mithambo ilandelayo kufuneka ithintelwe ukuba une-hernia yokuzalwa:

• crunches
• ukuhlala wehle unyuka
• squats ezinobunzima, ezinje ngee-dumbbells okanye i-kettlebells
• ukubulala
• ukuphusha usenyuka
• oomatshini abanobunzima obunzima kunye nobunzima basimahla
• inversion yoga poses

Imithwalo yokuphakamisa iHernatal hernia

Ayisiyongozi nje kuphela yokuphakamisa ubunzima obunzima nge-hiatal hernia, kodwa ezinye izinto zokuphakamisa ubunzima zinokubeka ubunzima kwi-hernia yakho.

Oku kubandakanya ukuphakamisa ifanitshala, iibhokisi, okanye ezinye izinto ezinzima. Kuyacetyiswa ukuba ufumane uncedo lokuphakamisa izinto ezinzima, ngakumbi ukuba une-hernia enkulu.

Ukuzivocavoca kunye nokuzolula ukunyanga iimpawu ze-hernia yokuzalwa

Ukuba ujonga kwi-intanethi ngeendlela "zendalo" zokunyanga i-hernia yokuzalwa, ezinye iibhlog zizo zonke izidlo kunye nemithambo ethile ekuthiwa yomeleza indawo esiswini sakho.

Kuyaphikiswa ukuba ngaba ukomeleza imithambo kunokunyanga i-hernia, okanye ukuba ziyazinciphisa iimpawu zakho. Kwimeko nayiphi na into, cinga ukuthetha nodokotela malunga nale mithambo elandelayo.

Ukuzivocavoca ukomeleza uvalo

Ukuphefumla ngokuvuthwa kubandakanya iindlela zokuphefumla ezinceda ukwandisa ukusebenza kokuhamba kweoksijini. Ngokuhamba kwexesha, le mithambo inokunceda ukomeleza umsipha we-diaphragm. Nantsi enye indlela:

1. Lala phantsi okanye uhlale kwindawo efanelekileyo, ubeke isandla esinye esiswini sakho kunye nesinye esifubeni sakho.
2. Phefumlela ngaphakathi ngokunzulu kangangoko unako de ube uziva ucinezelwa sisisu nxamnye nesandla sakho.
3. Bamba, emva koko uphefumle kwaye uve ukuba isisu sakho sibuyela umva kude nesandla sakho. Phinda uphefumle kaninzi suku ngalunye.

Ukuzivocavoca kwe-Yoga kwilungu lokuzala

Ukuthamba kwemithambo yeyoga kunokunceda ukubamba ihernia ngeendlela ezimbalwa.Okokuqala, ubuchule bokuphefumla obunzulu bunokomeleza uvalo lwakho. Uyakubona ukwanda kwamandla kunye nokuguquguquka ngokubanzi. Ezinye iimeko, ezinje ngoSihlalo wePosi, kucingelwa ukuba ziyanceda ukomeleza indawo esiswini ngaphandle kokuyicinezela.

Qiniseka ukuba uxelela umhlohli wakho weyoga malunga nemeko yakho ukuze bancede ukuguqula imeko. Uya kufuna ukunqanda inversions ezinokuthi zenze mandundu iimpawu zakho. Oku kunokubandakanya iBhulorho kunye nokuPhambili kweFold.

Ukuzivocavoca ukunciphisa umzimba

Ukuphulukana nobunzima kunokuphucula iimpawu zelifa lokuzalwa. Ukuzivocavoca, kunye nokutya, kunokunceda ukudala ukusilela kweekhalori ezifunekayo ukutshisa amanqatha omzimba. Njengoko unciphisa umzimba, kuya kufuneka uqale ukuzibona iimpawu zakho zincipha ngokuhamba kwexesha.

Olunye utshintsho kwindlela yokuphila olunokunceda ukunyanga i-hernia yokuzalwa

Kunokuba nzima ukuthintela i-hernia yokuzalwa, ngakumbi ukuba unemingcipheko okanye ukuba wazalwa unovulo olukhulu kwidayaphragm yakho. Okwangoku, kukho imikhwa onokuyamkela ukunceda ukunciphisa iimpawu zakho, kubandakanya:

• ukuyeka ukutshaya, ngoncedo lukagqirha onokudala isicwangciso sokuyeka esilungele wena
• ukunqanda ukuphakamisa izinto ezinzima
• ukungangqengqi emva kokutya
• ukutya ngaphakathi kwe-2 ukuya kwiiyure ze-3 zokulala
• ukunqanda ukutya okubangela ukutsha, okufana netswele, izinongo, iitumato kunye necaffeine
• unganxibanga mpahla ziqinileyo kunye neebhanti, ezinokwenza i-asidi ye-asidi iphinde ibe mbi
• ukuphakamisa intloko yebhedi yakho phakathi kwe-8 kunye ne-intshi ye-10

Yise kude

Ngelixa iimpawu ze-hernia yokubeleka zinokuba yingxaki, le meko ixhaphake kakhulu. Ngapha koko, kuqikelelwa ukuba malunga neepesenti ezingama-60 zabantu abadala bane-hernias yokuzalwa xa beneminyaka engama-60.

Ukuphakamisa iintsimbi kunye nezinye iindlela zokuzivocavoca umzimba azinakulunga nge-hernia yokuzalwa, kodwa akufuneki ulawule umthambo ngokupheleleyo. Olunye uqeqesho-ngakumbi iindlela zentliziyo- kunokukunceda ukunciphisa umzimba kunye nokuphucula iimpawu zakho. Abanye banokunceda ukomeleza uvalo.

Thetha nogqirha ngaphambi kokuba uqale le mithambo, ngakumbi ukuba umtsha ekusebenzeni. Banokukunceda ukuba useke inkqubo enegumbi lokuphucula ngokuthe ngcembe.