Njira Zodziwiri Zomwe Zingathetsere Onse
Zizindikiro za matenda opweteka a m'mimba (IBS) ndi zizindikiro za mantha zoopsa zimakhala ngati zinthu zosiyana kwambiri, koma zowoneka kuti zimakhala zovuta kwambiri kuti zikhale zofanana panthawi yomweyo. Izi ndizosautsa, ndithudi, koma pali mbali yowala: Njira zothana ndi chikhalidwe chimodzi nthawi zambiri zimathandizanso kuthana ndi zina. Ndipo kotero mutadziwa zomwe awiriwa ali nazo ndikuphunzira momwe mungagwirire, mungathe kulamulira zonse panthawi yomweyo.
Chifukwa Chake IBS ndi Mavuto a Paniki Angagwirizane
Zikuoneka kuti mabungwe onse a IBS ndi opanikizika amachititsa kuti pakhale vuto linalake lomwe limayambitsa matendawa , omwe nthawi zina amatchedwa "nkhondo kapena kuthawa".
Panthawi yoopsya, thupi limayankha ngati liri pangozi yaikulu. Zizindikiro zofala zimaphatikizapo:
- Mitengo ya mtima
- Kutopa kwakukulu
- Kugwedeza ndi kunjenjemera
- Kukumverera ngati kuti simungapume
- Chizungulire kapena kumutu
- Kuopa kutaya mphamvu kapena kufa
- Kukumverera ngati kuti mutaya
Ngati muli ndi IBS, mukhoza kuwona zina kapena zizindikiro zonsezi komanso kupweteka kwa m'mimba, kupweteka, ndi kutsekula m'mimba.
Kuphunzira Kutonthozeka N'kofunika
Ngati muli ndi IBS ndi matenda oopsa, kuchita masewera olimbitsa thupi kudzakuthandizani kwambiri kuti mukhale ndi luso lothandizira thupi lanu komanso kuchepetsa mavuto anu pamene mukukumana ndi mantha kapena IBS. Ngakhale bwino, ngati mumagwiritsa ntchito lusoli nthawi zonse mumachepetsa msinkhu wanu wa nkhawa, zomwe zingachepetse chiopsezo chanu chokhala ndi mtundu uliwonse.
Pewani Kupuma Kwako
Kuchita kupuma mokwanira kumakhala ndi luso logwiritsa ntchito chithunzithunzi kuti chichepetse ndi kukulitsa mpweya wanu, kutumiza uthenga ku thupi lanu kuti palibe vuto mwamsanga pa moyo wanu. Izi zimathandiza kuthetsa nkhawa yanu ndikukhalitsa mantha anu ndi zizindikiro za kugaya. Ikani manja anu pa mimba yanu ndi kupuma pang'onopang'ono komanso mokwanira. Pamene mukupanga, ganizirani mimba yanu ndi ballo yomwe ikudzaza ndi mpweya. Pamene mukupuma, ganiziraninso za kutsegula kwa buluni.
Sungani Mitundu Yanu
Monga gawo la vutoli, minofu yanu imatha. Phunzirani kupumula pang'onopang'ono gulu lililonse la minofu limathandiza kuthetsa vutoli ndikukhazikitsa thupi lanu.
Kuti mukhale ndi luso lokhazika mtima pansi, khalani kapena khalani m'malo opanda phokoso. Pezani gulu limodzi la minofu pa nthawi, kuyambira ndi omwe ali pamaso panu ndi kumayenda ndikuyenda mpaka kumapazi anu. Kuti muchite izi, yanizani minofu yomwe mukuyang'anapo, kufanizitsa mwamphamvu momwe mungathere, ndiyeno asiyeni apite.
Sungani Maganizo Anu
Mukamagwiritsa ntchito luso lopuma ndi / kapena minofu, mungapeze zothandiza kuthetsa malingaliro anu. Njira zina zochitira izi:
- Kuletsa kudziyankhulana (zowonjezera): Dzikumbutseni kuti palibe chodandaula ndi kuti zizindikiro zanu zidzatha posachedwa.
- Kuwonetseratu: Tsekani maso anu ndikuganiza kuti muli pamalo otetezeka.
- Chithunzi chowongolera : Pangani chithunzi m'malingaliro anu chomwe chimaimira kupsinjika kwanu, ndiye ganizirani kusinthika kukhala chinthu chomwe chingakuthandizeni kukhala omasuka kusiyana ndi kukwiya.
Gwiritsani Ntchito Mpweya Wolimbikitsa
Kutentha kwa mimba kumakhala kotonthoza kwambiri. Mukhoza kugwiritsa ntchito penti yotentha kapena botolo la madzi otentha. Kutentha kudzakuthandizani kuchepetsa minofu ndi mitsempha m'thupi lanu komanso kudzakhala kulimbikitsa maganizo.
Kulankhula kwa Winawake
Maganizo a khalidwe lachidziwitso (CBT) ndi mtundu wa matenda opatsirana pogwiritsa ntchito njira zatsopano zoganizira ndi khalidwe zomwe zingathandize kuthetsa zizindikiro za thupi. Kafukufuku wapeza kuti CBT ikugwira ntchito pothandiza kuchepetsa zizindikiro za IBS komanso kuthandizira kuthetsa mantha. Kotero, kaya muli ndi vuto limodzi kapena awiriwa, kugwira ntchito ndi wodwala khalidwe lachidziwitso kungakhale njira yabwino yothetsera zizindikiro zanu.
> Chitsime:
> Gros DF, Antony MM, McCabe RE, Lydiard, RB "Kafukufuku Woyamba wa Zotsatira za Kusokonezeka Maganizo kwa Odwala Matenda Oopsya a Matenda a Mimba mwa Odwala ndi Comorbid Panic Disorder ndi Irritable Bowel Syndrome" Kupsinjika Mtima ndi Nkhawa 2011; 28,1027- 1033.