Ungazilolonga njani nge-Irritable Bowel Syndrome

Umxholo

• Ukuzivocavoca njengesiqalo
• Ngaba inokunceda ngeempawu?
• Ukuzivocavoca ukuzama
• Ukuhamba
• Olunye uqeqesho lwe-IBS
• Ukolula ukunciphisa iintlungu
• Ibhulorho
• Supine ukujija
• Ukuzilolonga ngokuphefumla
• Ukuphefumla kovalo
• Ukuphefumla okunye kwempumlo
• Ukuzivocavoca ukuphepha
• Ungayilungiselela njani i-flare-up
• Uza kuthetha nini nogqirha
• Umgca wezantsi

Irritable bowel syndrome (IBS) kukuphazamiseka kwamathumbu amakhulu. Yimeko engapheliyo, oko kuthetha ukuba kufuna ulawulo lwexesha elide.

Iimpawu eziqhelekileyo zibandakanya:

• intlungu zesisu
• ukuxinana
• ukudumba
• irhasi egqithisileyo
• ukuqhina okanye urhudo okanye zombini
• Amagqabantshintshi kwisitulo
• ukungahambi kakuhle kwelindle

Ezi mpawu zihlala ziza kwaye zihambe. Banokuhlala kangangeentsuku, iiveki, okanye iinyanga. Xa ufumana iimpawu, kubizwa ngokuba yi-IBS flare-up.

I-IBS inokuphazamisa ubomi bemihla ngemihla. Kwakhona akukho lunyango. Nangona kunjalo, kwabanye abantu, imikhwa ethile yokuphila inokunceda ukulawula iimpawu.

Oku kubandakanya ukwenza umthambo rhoqo. Ukuzivocavoca kucingelwa ukunciphisa iimpawu ze-IBS ngokunciphisa uxinzelelo, ukuphucula ukusebenza kwamathumbu kunye nokunciphisa ukubola.

Ukuzivocavoca njengesiqalo

Ngelixa oyena nobangela we-IBS ungacacanga, ezinye izinto zinokubangela ukuvutha. Ezi zinto zibangela zahlukile kuye wonke umntu.

Iziphumo eziqhelekileyo zibandakanya:

• ukunyamezelana kokutya, njengokunyamezelana ne-lactose
• ukutya okunezipayisi okanye okuneswekile
• uxinzelelo lweemvakalelo okanye lwengqondo
• amayeza athile
• usulelo lwesisu
• utshintsho lwehomoni

Kubantu abaninzi abane-IBS, ukunganyamezelani kokutya kunokubangela. Ngokutsho, ngaphezu kwama-60 ekhulwini abantu abane-IBS bafumana iimpawu emva kokutya ukutya okuthile.

Ukuzilolonga ngokwesiqhelo ayingombangela. Ngapha koko, uphononongo lwe-2018 lufumanise ukuba umsebenzi ophantsi ukuya kokumodareyitha unokunceda ekunciphiseni iimpawu.

Akukho phando luqinileyo malunga nokuba umthambo onamandla ngakumbi uchaphazela njani iimpawu ze-IBS. Kodwa ngokubanzi kucingelwa ukuba imisebenzi enzulu okanye ende, njengokubaleka umdyarho, inokuzonyusa iimpawu.

Ngaba inokunceda ngeempawu?

Kukho ubungqina bokuba ukusebenza komzimba kunokunciphisa iimpawu ze-IBS.

Ku, abaphandi bafumanise ukuba umthambo uzinciphisile ubuzaza beempawu zabantu abane-IBS. Ngakolunye uhlangothi, umsebenzi ongaphantsi komzimba wawunxulumene neempawu ezinzima ze-IBS.

Abaphandi balandela nabanye babathathi-nxaxheba kuphando luka-2011. Ixesha lokulandela lisukela kwi-3.8 ukuya kwi-6.2 iminyaka. Kubo, abaphandi baxela ukuba abo baqhubeka nokuzilolonga banamava, neziphumo ezihlala zihleli kwiimpawu ze-IBS.

Omnye ufumene iziphumo ezifanayo. Ngaphezulu kwe-4,700 yabantu abadala abagqibe iphepha lemibuzo, elavavanya ukuphazamiseka kwabo kwamathumbu, kubandakanya i-IBS, kunye nokusebenza komzimba. Emva kokuhlalutya idatha, abaphandi bafumanise ukuba abantu abasebenza kancinci banamathuba okuba ne-IBS kunabo babesebenza ngokomzimba.

Ukongeza, uphononongo luka-2015 luye lwazimisela ukuba i-yoga ngokwenzululwazi iphucula iimpawu kubantu abane-IBS. Uvavanyo lubandakanya iiseshoni zeyure ye-1 yeyure, kathathu ngeveki, kwiiveki ezili-12.

Ngelixa abaphandi besafunda ukuba umthambo ulawula njani iimpawu ze-IBS, kusenokwenzeka ukuba inxulumene:

• Uxinzelelo loxinzelelo. Uxinzelelo lunokubangela okanye lube mandundu kwiimpawu ze-IBS, ezinokuthi zichazwe kukudibana kwengqondo-namathumbu. Ukuzilolonga kunesiphumo esifanelekileyo kuxinzelelo.
• Ukulala okungcono. Njengoxinzelelo, ukungalali kakuhle kunokubangela ukuba i-IBS ivuleke. Kodwa ukwenza umthambo kunokukunceda ulale ngcono.
• Ukwanda ukucoca igesi. Ukusebenza rhoqo komzimba kunokuwuphucula amandla omzimba wakho wokulahla igesi. Oku kunokunciphisa ukubola, kunye neentlungu ezihamba kunye nokungahambi kakuhle.
• Khuthaza ukuhamba kwamathumbu. Ukuzivocavoca kunokukhuthaza ukuhamba kwamathumbu, okunokunciphisa iimpawu zakho.
• Ingqondo engcono yempilo-ntle. Xa usenza umthambo rhoqo, kunokwenzeka ukuba uthathe eminye imikhwa esempilweni. Le mikhwa inokunciphisa iimpawu zakho ze-IBS.

Ukuzivocavoca ukuzama

Ukuba unayo i-IBS, yinto efanelekileyo yokwenza umthambo. Ukusebenza kunenzuzo ezininzi zezempilo, kubandakanywa ukukhululeka kwe-IBS. Ungazama:

Ukuhamba

Ukuhamba kukhetho olukhulu ukuba umtsha ukuze uzilolonge. Impembelelo ephantsi kwaye ayifuni izixhobo ezizodwa.

Xa kwenziwa rhoqo, ukuhamba kunokulawula uxinzelelo kunye nokukhuthaza ukuhamba kwamathumbu.

Kuphononongo luka-2015 olulandelayo apha ngasentla, ukuhamba yayiyeyona nto ixhaphakileyo ngabathathi-nxaxheba abaneempawu ezimbalwa.

Olunye uqeqesho lwe-IBS

Ukongeza ekuhambeni, unokuzama le mithambo ye-IBS:

• ukubaleka
• ukuhamba ngebhayisikili ngokuzonwabisa
• Impembelelo ephantsi ye-aerobics
• ukudada ngokuzonwabisa
• ukusebenzisa umzimba
• imidlalo ehleliweyo

Ukolula ukunciphisa iintlungu

Ukolula kuluncedo nakwi-IBS. Isebenza ngokuphulula amalungu akho okwetyisa, ukunciphisa uxinzelelo kunye nokuphucula ukucoca igesi. Oku kunokunceda ukunciphisa iintlungu kunye nokuphazamiseka ngenxa ye-IBS.

Ngokwendlela esele ikhankanyiwe ngaphambili, iyoga ilungile kwiimpawu ze-IBS. Kuyacetyiswa ukuba kwenziwe ubume obujolise ngobunono kwisisu esisezantsi.

I-Yoga ifuna i-IBS ibandakanya:

Ibhulorho

Ibhulorho yindawo yeyoga yakudala ebandakanya isisu sakho. Ikwabandakanya impundu yakho kunye nesinqe.

1. Lala ngomqolo. Gobisa amadolo uze utyale iinyawo zakho emgangathweni, ububanzi benyonga buhlukane. Beka iingalo zakho emacaleni akho, iintende zijonge phantsi.
2. Bandakanya undoqo wakho. Phakamisa iinqumlo zakho de kube i-torso yakho idiagonal. Nqumama.
3. Yehlisa isinqe sakho kwindawo yokuqala.

Supine ukujija

I-Supine Twist yolula i-torso yakho esezantsi naphakathi. Ukongeza ekunciphiseni iimpawu ze-IBS, ikwalungele ukunciphisa iintlungu ezisezantsi.

1. Lala ngomqolo. Gobisa amadolo uze utyale iinyawo zakho emgangathweni, ecaleni ngecala. Yandisa iingalo zakho ku "T."
2. Hambisa omabini amadolo esifubeni sakho. Yehlisa amadolo akho ngasekunene, ujike intloko uye ekhohlo. Nqumama.
3. Buyela kwindawo yokuqala. Phinda kwicala elahlukileyo.

Ukuzilolonga ngokuphefumla

Ukuphumla yeyona nto iphambili kulawulo lwe-IBS.

Ukukhuthaza ukuphumla, zama ukuphefumla okucothayo kunye nokunzulu. Ngokophando luka-2015 lweyoga, olu hlobo lokuphefumla lonyusa impendulo yakho yeparasympathetic, enciphisa impendulo yakho kuxinzelelo.

Ungazama:

Ukuphefumla kovalo

Kwaziwa njengokuphefumla esiswini, ukuphefumla kovalo kukhuthaza ukuphefumla okunzulu nokucotha. Yindlela ethandwayo ekhuthaza ukuphumla nokuzola.

1. Hlala ebhedini yakho okanye ulale phantsi. Beka isandla sakho kwisisu sakho.
2. Tsala umoya kwimizuzwana emi-4, ngokunzulu nangokucothayo. Vumela isisu sakho sihambele ngaphandle. Nqumama.
3. Exhale imizuzwana emi-4, ngokunzulu nangokucothayo.
4. Phinda amaxesha ama-5 ukuya kwali-10.

Ukuphefumla okunye kwempumlo

Ukuphefumla kwempumlo yindlela yokuphumla yokuphefumla. Ihlala isenziwa ngokudibeneyo neyoga okanye ukucamngca.

1. Hlala esitulweni okanye unqamleze imilenze phantsi. Hlala nkqo. Phefumla kancinci kwaye ngokunzulu.
2. Goba isalathiso sakho sokunene kunye neminwe ephakathi entendeni yesandla sakho.
3. Vala i-nostril yakho yangasese ngesithupha sakho sokunene. Cofa kancinci ungene ngeempumlo zasekhohlo.
4. Vala impumlo yakho yasekhohlo ngomnwe wakho wokunene. Cotha kancinci ukhupha impumlo yasekunene.
5. Phinda njengoko unqwenela.

Ukuzivocavoca ukuphepha

Ukuzivocavoca okuphezulu akukhuthazwa kwi-IBS. Imizekelo ibandakanya:

• ukubaleka
• uqeqesho lwexesha eliphakamileyo
• ukhuphiswano lokuqubha
• ukukhuphisana ngebhayisikile

Imisebenzi enzulu ngakumbi inokuzonyusa iimpawu zakho ze-IBS, ke kungcono ukuyiphepha.

Ungayilungiselela njani i-flare-up

Ukuba ungathanda ukwenza umthambo rhoqo, kubalulekile ukulungiselela i-IBS flare-ups. Oku kuyakwenza ukuba ukuzilolonga kwakho kube lula ngakumbi.

Landela ezi ngcebiso ukulungiselela i-IBS flare-ups ngaphambi, ngexesha nasemva kokuzilolonga:

• Yiza namayeza e-OTC. Ukuba uthambekele kurhudo, gcina amayeza e-anti-diarrhea (i-OTC) ngapha nangapha.
• Kuphephe ukutya. Xa ucwangcisa kwangaphambili kokuzilolonga kunye nasemva kokutya, thintela ukutya kwakho. Qiniseka ukuba ufumana ifayibha eyaneleyo.
• Gwema i-caffeine. Nangona i-caffeine inokunyusa ukuzilolonga kwakho, inokuzonakalisa iimpawu ze-IBS.
• Sela amanzi. Ukuhlala u-hydrated kunokunceda ukuhambisa isto frequency kunye nokunciphisa ukuqhina.
• Khangela igumbi lokuhlambela elikufutshane. Ukuba wenza umthambo ngaphandle kwekhaya lakho, yazi ukuba leliphi igumbi lokuhlambela elikufutshane phambi kokuba uqale.

Uza kuthetha nini nogqirha

Ukuba ufumana iimpawu ze-IBS, okanye naluphi na utshintsho ekuhambeni kwamathumbu, ndwendwela ugqirha wakho.

Kuya kufuneka ubonane nogqirha ukuba unayo:

• urhudo ebusuku
• ukwehla kobunzima obungachazwanga
• ukugabha
• kunzima ukugwinya
• intlungu engakhululwayo kukuhamba kwamathumbu
• ilindle elinegazi
• ukuphuma kwegazi
• ukudumba kwesisu

Ezi mpawu zinokubonisa imeko enzulu ngakumbi.

Ukuba ufunyaniswe une-IBS, buza ugqirha wakho malunga nendlela efanelekileyo yokomelela komzimba kuwe. Unokuthetha nomqeqeshi wakho. Banokucebisa irejimeni efanelekileyo yeempawu zakho, inqanaba lokuqina, kunye nempilo iyonke.

Umgca wezantsi

Ukuba unayo i-IBS, ukuzilolonga rhoqo kunokunceda ukulawula iimpawu zakho. Isitshixo kukukhetha imisebenzi ephantsi ukuya kumodareyitha, njengokuhamba, iyoga, kunye nokudada ngokuzonwabisa. Ukuzilolonga ukuphefumla kunokunceda ngokukhuthaza ukuphumla.

Ukongeza kwimisebenzi yomzimba, kubalulekile ukutya ukutya okunesondlo kunye nokulala ngokwaneleyo. Ugqirha wakho unokubonelela ngeengcebiso ngokwenza ezi ndlela zokuphila.