Njira 6 Zokuthandizira Kuteteza Zizindikiro Zanu za IBS
Monga munthu aliyense wokhala ndi matenda osokoneza bongo (IBS) amadziwa, kugwidwa kwa IBS kungakhale kukhetsa thupi komanso kukwiya. Pambuyo pa ululu ndi zovuta, anthu omwe ali ndi IBS amapezeka kuti akuwopsya kuti apeze bafa kapena akudandaula kuti angatengeke osakhala okonzeka.
Mwachimwemwe, pali zinthu zomwe mungachite kuti muwathandize kuchepetsa zizindikiro za kuukira (komanso kuwathandiza kupeĊµa mtsogolo):
Gwiritsani Ntchito Kutentha Kuti Muzitha Kuwononga Spasms
Panthawi ya kugwidwa kwa IBS, zimathandiza kugwiritsa ntchito kutentha kwa mimba ndi penti yotentha yamagetsi kapena botolo la madzi otentha. Kutentha kotentha sikungomveketsa bwino, kumathandiza kuti magazi aziyenda bwino ndi kupumula minofu yosalala ya phuloni, kuchepetsa kuthamanga ndi kupweteka.
Onetsetsani kuti muikepo thaulo kapena chovala pakati pa inu ndi chitsime cha kutentha kuti musatenthe.
Sip IBS-Friendly Teas
Kupaka kapu yabwino ya tiyi ya IBS ingakhale yotonthoza ndipo kumathandizanso kuchepetsa kupwetekedwa ndi mphutsi zowawa. Ma teasoni a IBS sali odzola ndipo alibe zowonjezera zomwe zingayambitse kapena kuwonetsa zizindikiro za IBS.
Tizilombo taubwenzi wa IBS timaphatikizapo peppermint, tiyi wakuda, tiyi woyera, ndi tiyi wobiriwira.
Mosiyana ndi zimenezo, ma teas omwe mungaganize kuti ali otetezeka (monga chamomile, chai, dandelion, ndi tizilombo zina) zingakhale zovuta ngati mumazisiya kwa nthawi yaitali. Ngati mumasankha kumwa zakumwazi, muwalole kuti azikhala kwa mphindi imodzi kapena ziwiri kuti akhale ofooka.
Kupuma Mokwanira ndi Kutsegula
Matenda a thupi lanu amatha kusintha kwambiri IBS yanu, zomwe zimayambitsa kutulutsa mahomoni opweteka (monga cortisol ndi adrenaline) zomwe zingapangitse zizindikiro za IBS. Pali njira zingapo zomwe mungagwirire ndi izi:
- Kupweteketsa mtima sikumangothandiza kuthetsa mitsempha, imatumiza mauthenga amphamvu ku ubongo, kuwuza kuti zonse ziri bwino komanso kuti palibe chifukwa choyankha mofulumira.
- Pranayama kupuma, kachitidwe ka yoga kumene mumayendetsa kuthamanga ndi kupuma kwa kupuma kwanu, ndiwothandiza makamaka. Nthawi zambiri zimaphatikizidwa muzochita zina zosinkhasinkha.
- Chithunzi chotsogolera ndi njira ina yotsitsimutsira yomwe mumapangidwira zithunzi zowonongeka kuti mukhale ndi mtima woleza mtima, ndipo pochita zimenezi, sungani malingaliro anu mofulumira.
Sungani Zolemba Zachizindikiro
Kusunga zizindikiro zanu kungakuthandizeni kudziwa momwe mungayesere IBS kaya ndi zakudya zomwe mumadya, zomwe mukuchita, kapena zochitika zomwe zimayambitsa nkhawa (monga kukonzekera msonkhano kapena kukonzekera ana kusukulu).
Kudziwa, mwachitsanzo, kuti nthawi zambiri mumatha kuzunzidwa m'mawa kungathandize kukonzekera tsiku lanu. Polemba ndi kujambula machitidwewa, mutha kuchotsa zambiri za "bwanji ngati" kuchokera m'moyo wanu ndikuchita nawo ntchito molimbika kwambiri.
Dziwani Anu FODMAPS
FODMAPs ndi gulu la zakudya zomwe zimapezeka mu zakudya za tsiku ndi tsiku zomwe zimapangitsa zizindikiro za IBS. Zakudya zam'madzizi zimalowa m'matumbo ndipo zimatha kuchitidwa ndi mabakiteriya amkati, zomwe zimapangitsa mpweya wambiri, kupweteka, kupweteka, ndi madzi.
Poyang'ana pa zakudya zomwe ziri zochepa mu FODMAPs , mukhoza kuchepetsa kutengeka kwa m'mimba kwanu ndikudzipatsanso mpumulo pambuyo pa kuyesedwa kwa IBS.
Pomwe zikunenedwa, musadye zakudya za FODMAP kwa nthawi yaitali. Kulepheretsa zakudya zanu kungapangitse kufooka kwa zakudya zomwe zingangowononga thanzi lanu koma zingathe kuwonjezera zizindikiro za IBS. M'malo mwake, yang'anani payeso ndi kudya zakudya zing'onozing'ono kuti mupewe kudyetsa mthupi lanu.
Gwirani ndi Dokotala Wanu
Palibe chifukwa chovutikira mwa chete. Pogwira ntchito ndi dokotala, mutha kuzindikira bwino zazomwe mukuchita pa IBS ndikupeza njira-kuphatikiza moyo, kuthetsa nkhawa, ndi mankhwala-zomwe zingakupatseni mphamvu zowononga zizindikiro za IBS.
Pali mankhwala osiyanasiyana omwe amatha kuchiza kutsekula m'mimba, makamaka ku IBS ndi kudzimbidwa kwambiri . Izi zimaphatikizapo antipasmodics kuti athetse kuchepa, bile acid acid binders kuchepetsa kutsekula m'mimba, ndi osmotic laxatives kuti athetse kudzimbidwa.
Mankhwala atsopano monga Viberzi ( eluxadoline ) ndi Xifaxan (rifaximin) apangidwa kuti athetsere IBS ndikupereka mphamvu yowononga chizindikiro kuposa kale lonse.
> Zotsatira:
> Ford, A .; Moayyedi, P .; Lacey, B ;; et al. "American College of Gastroenterology Monograph pa Kulamulira kwa Irritable Bowel Syndrome ndi Chronic Idiopathic Constipation." American Journal of Gastroenterology. 2014; 109: S2-S26. DOI: 10.1038 / ajg.2014.187.
> Laird, K .; Tanner-Smith, E .; Russell, A. et al. "Kuyerekezera Kogwira Mtima kwa Mankhwala a Maganizo Othandiza Kulimbitsa Thanzi la Maganizo ndi Kugwiritsa Ntchito Tsiku Lililonse mu Irritable Bowel Syndrome: Kukonzekera Mwadongosolo ndi Kufufuza Meta." Kufufuza kwachipatala. 2017; 51: 142-152. DOI: 10.1016 / j.cpr.2016.11.001.
> Nanayakkara, W .; Skidmore, P .; O'Brien, L. et al. "Zochita za Low Fodmap Diet for Effecting Treatment of Irritable Bowel Syndrome: Umboni Wofunika Kukhalitsa." Gestroenterology. 2016; 9: 131-42. DOI: 10.2147 / CEG.S86798.