Ngaba unokuziqhelanisa neYoga yokuNyanga i-Acid Reflux?

Umxholo

• Zithini iimpawu ze-asidi ye-asidi?
• Uxilongo
• I-Yoga kunye neGERD
• Iindawo zokuzama
• Olunye unyango
• I-anti-counter (OTC) ye-antacids
• Amachiza amiselweyo
• Ugqirha
• Uza kubona nini ugqirha wakho
• Into onokuyenza namhlanje
• Zama i-yoga kwisitudiyo
• Zama i-yoga ekhaya
• Yenza olunye utshintsho kwindlela yokuphila

Yintoni i-acid reflux?

Ukuhamba ngasemva kweasidi esiswini sakho ukuya kwisisu sakho kubangela i-acid reflux. Oku kukwabizwa ngokuba yi-gastroesophageal reflux (GER). Iiasidi zinokukunika isilungulela kwaye ungcamle kungathandeki ngasemva komqala wakho.

I-acid reflux yimeko eqhelekileyo. Phantse iipesenti ezingama-20 zabemi baseMelika bane-asidi ye-asidi, ngamanye amaxesha okanye rhoqo.

Ukuba une-asidi reflux ngaphezulu kokuphindwe kabini ngeveki okanye ukuba iqala ukubuchaphazela ubomi bakho bemihla ngemihla, unokuba kwimeko ekuthiwa sisifo se-reflux se-gastroesophageal (GERD). Le meko inokukhokelela kumonakalo we-esophagus yakho okanye eminye imiba enzulu yezempilo ukuba awufumani unyango kuyo.

Zithini iimpawu ze-asidi ye-asidi?

Uphawu lokuqala onokulifumana kwi-acid reflux kukutsha kwindawo yakho. Olu luvo lwenzeka xa iiasidi zihlamba zibuye zibuye esiswini sakho ngokusebenzisa isophageal sphincter. Iimpawu zakho zinokuya zisiba mandundu xa ulala phantsi ngokukhawuleza emva kokutya okanye ukuba ugobile.

Ezinye iimpawu zibandakanya:

• isilungulela
• iintlungu zesifuba
• kunzima ukugwinya
• ukhohlokhohlo olomileyo
• umqala obuhlungu
• uvakalelo lwesigaqa emqaleni wakho

Ukuba neemeko ezithile kunokunyusa umngcipheko wokuphuhlisa i-GERD, kubandakanya:

• ukutyeba kakhulu
• ukukhulelwa
• isifo seswekile
• umbefu

I-Acid reflux inokubangela ukungonwabi okukhulu ukuba awufumani nyango ngayo.

Uxilongo

Ugqirha wakho uya kukubuza malunga neempawu zakho kwaye enze uvavanyo lomzimba. Banokukucela ukuba ugcine idayari yokutya ukulandelela iimpawu zakho.

Ugqirha wakho unokuqhuba iimvavanyo ezithile:

• Banokwenza uvavanyo lwe-asidi ye-ambuleri yokulinganisa umlinganiso we-asidi kwindawo yakho engaphezulu kweyure engama-24.
• Banokwenza i-X-ray okanye i-endoscopy ukuvavanya nawuphi na umonakalo kwi-esophagus yakho.
• Banokwenza uvavanyo lwe-motop esophageal ukufumanisa ukuhamba kwesopha kunye noxinzelelo ngaphakathi kuyo.

I-Yoga kunye neGERD

Kwisifundo se-GERD, iipesenti ezingama-45.6 zabantu abaphandi abaphononongiweyo bachonga uxinzelelo njengendlela yokuphila echaphazele iimpawu zabo ze-reflux. Omnye wafumanisa ukuba ukwanda koxinzelelo kukhokelela ekwandeni kwesisu esifihlakeleyo. Iasidi eninzi inokuthetha ithuba elingaphezulu lokuba i-reflux ibangele iimpawu.

Abaphandi baqhubeka nokuphonononga ubudlelwane phakathi kweyoga kunye noxinzelelo, kwaye bafumanisa ukuba iyoga inokunceda ukuthoba impendulo yomzimba. Bafumene ubungqina bokuba i-yoga inokuba lunyango olusebenzayo lwe-GERD kunye nezilonda zep peptic.

Abaphandi kolu phononongo khange bajonge i-yoga njengonyango oluzimeleyo kodwa njengenxalenye yesicwangciso sonyango. Izifundo ezingaphezulu ziyafuneka ukuvavanya ukusebenza kweyoga njengonyango oluzimeleyo.

Nazi ezinye iingcebiso ukuba ungathanda ukufaka i-yoga kwisicwangciso sakho sonyango se-acid reflux okanye i-GERD:

Iindawo zokuzama

Ukuba ufuna ukuzama i-yoga ukubona ukuba iyanceda na iimpawu zakho zeasidi ye-asidi kodwa awuqinisekanga ukuba ungaqala phi, i-intanethi ineevidiyo zeyoga zasimahla. I-Yoga kunye no-Adriene ibonelela ngemizuzu eli-12 yesiqhelo ye-asidi ye-asidi. Injongo yokulandelelana kukukunceda ukhulule uxinzelelo entanyeni yakho. Uyakuyalela ukuba ugxile ekuphefumlweni kwakho, okunokunceda ekunciphiseni uxinzelelo kunye nokulinganisa umzimba wakho uphela. Le vidiyo ikwangomba ohleli phantsi ophefumlayo kunye nezinye izinto, kubandakanya uMdanisi, iNtaba, kunye noSihlalo.

Le vidiyo ayibandakanyi ukunyakaza okunamandla okanye ukubuyela umva, njengeNja esezantsi, enokubangela ukuba i-asidi ibaleke. Nokuba noShavasana ekugqibeleni, u-Adriene ucebisa ukuba uphakamise intloko usebenzisa ibhloko yokhuseleko olongezelelweyo.

Ingcali yeYoga kunye nokucamngca uBarbara Kaplan Hering ucacisa ukuba unokukwazi ukunceda iimpawu zemiba emininzi yokwetyisa ngokwenza iyoga. Ucebisa ezi yoga zilandelayo ukunceda ukunciphisa iasidi:

• I-Supta Baddha Konasana, okanye i-Angle Bound Angle
• Ixhaswe iSupta Sukhasana, okanye iQiniseka ngokuNqamlezileyo
• I-Parsvottanasana, okanye i-Side Stretch kunye neTshintsho lokuLungisa
• IVirabhadrasana I, okanye uMlo I
• Trikonasana, okanye unxantathu
• IParivrtta Trikonasana, okanye unxantathu ohlaziyiweyo

Wonke umntu uphendula ngokwahlukileyo kwiyoga. Ukuba intshukumo ayiziva ikhululekile okanye ukuba iyenza ukuba i-asidi yakho ye-asidi iphinde ibe mbi, awudingi ukuqhubeka uyenza. Ukongeza i-yoga kwisicwangciso sakho sonyango kufuneka kuncede ekunciphiseni uxinzelelo kunye nokuphucula imeko yakho.

Olunye unyango

I-anti-counter (OTC) ye-antacids

Ukongeza kwiyoga, unokufuna ukuzama unyango oluqhelekileyo kwi-acid reflux yakho. Ezinye ii-antacids ziyafumaneka ngaphandle kommiselo kagqirha, kwaye zinokukunika isiqabu kwi-asidi reflux ngamanye amaxesha. Basebenza ngokunciphisa isisu sakho esiswini.

Amachiza amiselweyo

Ukuba ufumene ukukhululeka okuncinci kwii-OTC antacids, unokufuna ukwenza idinga nogqirha wakho. Iziyobisi ezinamandla ziyafumaneka ngugqirha. Unokwazi ukusebenzisa enye okanye ezingaphezulu kwazo.

La machiza abandakanya:

• I-H2 blockers, njenge-cimetidine (Tagamet) kunye ne-nizatidine (Axid)
• Iiproton pump inhibitors, njenge-esomeprazole (Nexium), i-lansoprazole (Prevacid), kunye ne-omeprazole (Prilosec)
• iziyobisi ezomeleza i-esophageal sphincter, enje nge-baclofen (Kemstro, Gablofen, Lioresal)

I-Baclofen yenzelwe iimeko ze-GERD eziphambili kwaye ineziphumo ebezingalindelekanga ezinjengokudinwa kunye nokudideka. Amachiza amiselweyo anyusa umngcipheko we-vitamin B-12 yokunqongophala kunye nokuqhekeka kwethambo.

Ugqirha

Ugqirha lolunye ukhetho ukuba iziyobisi azincedi okanye ukuba ufuna ukunqanda iziphumo ebezingalindelekanga ezinokubakho. Ugqirha wakho unokukwenza utyando lwe-LINX ukomeleza i-esophageal sphincter usebenzisa isixhobo esenziwe nge-magnetic titanium beads. I-Nissen fundoplication yenye yotyando abanokuyenza ukomeleza i-esophageal sphincter. Oku kubandakanya ukusonga umphezulu wesisu ujikeleze umqala ongezantsi.

Uza kubona nini ugqirha wakho

Ukuphinda rhoqo kwi-reflux kunokuyenza buthathaka i-sphincter esezantsi ye-esophageal. Kule meko, uya kuba namava e-reflux kunye nesitshisa rhoqo, kwaye iimpawu zakho zinokuba mandundu. I-GERD inokukhokelela kwiingxaki ezinzulu ukuba awufumani unyango kuyo.

Iingxaki ze-GERD zibandakanya:

• ukudumba komqala, okanye ukudumba
• ukopha kumqala
• Ukunciphisa umqala
• Barrett's esophagus, eyimeko engaphangeliyo

Ngamanye amaxesha, iimpawu ze-GERD zinokulinganisa iimpawu zokuhlaselwa kwentliziyo. Jonga ugqirha wakho ngokukhawuleza ukuba unempawu ze-reflux kunye nayo nayiphi na kwezi zilandelayo:

• iintlungu zesifuba
• ukuqhawukelwa ngumphefumlo
• iintlungu zomhlathi
• intlungu yengalo

Into onokuyenza namhlanje

Ikhonkco linokubakho phakathi koxinzelelo kunye ne-acid reflux. Ukuziqhelanisa neyoga kunokukunceda ukunciphisa iziphumo zabo bobabini. Unokwenza oku kulandelayo ukunceda ukunciphisa iimpawu zakho:

Zama i-yoga kwisitudiyo

Ukuba ucinga ukuba iyoga inokunceda i-acid reflux yakho, nxibelelana nesitudiyo sasekhaya namhlanje. Thetha notitshala malunga neempawu ohlangabezana nazo kwaye nokuba ngaba iiklasi ezinikezelwayo zinokuba zezakho.Utitshala anganakho ukubonelela ngohlengahlengiso ngexesha leklasi kwizikhundla ezenza mandundu okanye adibane nawe ngasese kwinkqubo yesiqhelo.

Zama i-yoga ekhaya

Unokuzama iyoga kwintuthuzelo yegumbi lakho lokuhlala. Ngaphambi kokuba ungene emethini, khumbula ukugcina indlela yakho yesiqhelo ithambile kwaye icothe. Kuya kufuneka uphephe ukumiswa koxinzelelo okanye ukubeka uxinzelelo esiswini sakho okanye kuguqulwe, ukuvumela i-asidi ukuba ingene emqolo. Ngaphandle koko, thatha eli xesha lokuthula uze ukhumbule ukuphefumla.

Yenza olunye utshintsho kwindlela yokuphila

Unokwenza olunye utshintsho lwendlela yokuphila ukunciphisa i-reflux yakho ngamanye amaxesha okanye ukuyithintela ngaphandle kokusebenzisa amayeza.

• Zama ukugcina idayari yokutya ukulandelela ukuba kukuphi ukutya okwenza i-reflux yakho ibe mandundu. Ukutya okunokunyusa iimpawu kubandakanya itshokholethi, ipepermint, iitumato, iziqhamo ze-citrus, igalikhi, kunye netswele.
• Sela amanzi ongezelelweyo ngokutya ukunceda ukunciphisa isisu sakho. Iziselo ekufuneka uziphephe zibandakanya incindi yeziqhamo, iti, utywala, okanye nayiphi na into efizzy.
• Ukunciphisa umzimba ukuba utyebe kakhulu okanye utyebe kakhulu. Ukongezwa kweepawundi kunokubeka uxinzelelo esiswini sakho kwaye kutyhale i-asidi kwisisu sakho.
• Yitya ukutya okuncinci.
• Isopu yokutya kwiiyure ngaphambi kokulala.
• Xa ulala phantsi, isisu esiswini sinokuhlamba ngokulula kwaye sicaphukise umqala wakho. Unako ukuphakamisa umphezulu webhedi yakho ngeebhloko ukwenza ukuthambekela ukuba oko kukuzisela isiqabu.
• Nxiba iimpahla ezingakufanelanga ukunciphisa uxinzelelo esiswini sakho kunye nokuthintela i-reflux.
• Ukuba ubhalisela iklasi yeyoga, nxiba into entle kwaye uqukuqele xa usenza.