Mmene Mungatsegule Pulogalamu Yanu Yoyamba Alamu
Mukhoza kutenga njira zochepetsera zizindikiro za IBS mwa kuphunzira njira zosavuta zochepetsera . Gawo lanu loyamba ndikumvetsa momwe vutoli limakhudzira IBS yanu.
Kupanikizika Kwambiri
Kodi mukukumbukira mawu akuti "nkhondo kapena kuthawa" ku sukulu ya sekondale? Mwinamwake simunayang'ane kwambiri, koma ngati mukudwala matenda a m'mimba (IBS), thupi lanu likufuna kuti mukhale ndi chidwi tsopano.
Mchitidwe wa nkhondo-kapena-kuthawa, chomwe chimadziwika kuti nkhawa, ndi momwe thupi lathu limagwirira ntchito ku chinthu chomwe chikuwopseza. Kusokonezeka maganizo kwakhala kofunika kwambiri kuti tipulumuke ngati zamoyo. Kubwerera pamene abambo athu ankakhala m'mapanga, ngati atakumana ndi tigulu, iwo amafunikira zonse zawo zakuthupi kuti amenyane ndi kambuku kapena athamangire miyoyo yawo. Kuti izi zitheke, thupi limayankhula ndi kupuma kwakukulu, kuthamanga kwa mtima, ndi kupweteka mu minofu ya mapeto athu. Pamene thupi limayesetsa kukonzekera kumenyana kapena kuthawa, chitetezo cha mthupi chimachepetsedwa ndipo pali kuchepa kwazinthu zomwe zimapangidwira kumagetsi. Mwa kuyankhula kwina, ngati inu munali mu moyo-kapena-imfa, izo sizikanakhala zovuta ngati mimba yanu inadya sangweji yomwe inu mwangodya kumene masana.
Kodi Kupanikizika Kumayenderana Bwanji ndi IBS?
Zowopsya kwa matupi athu sizowonekeranso ngati kuyenda kuchokera mumphanga ndikukumana ndi kambuku.
Tsopano, pali zinthu zambiri zomwe "zimatipweteka" ndipo matupi athu amachitanso kusintha kwakukulu komweko. Zikuwoneka kuti kukhumudwitsa kwambili kupsinjika maganizo chifukwa cha zovuta za anthu amakono zathandiza kuti chitukuko cha matenda, monga IBS, chikhale chitukuko. Mwa kuyankhula kwina, dongosololi silikugwiranso ntchito mofanana monga momwe linalili pachiyambi.
Ochita kafukufuku akuyesetsabe kuthetsa njira zomwe zimayambitsa vutoli komanso kugwirizana kwa njirazi zomwe zimayambitsa matenda osokoneza bongo omwe amapezeka ku IBS.
Kupumula ndi Kupanikizika Kwambiri
Ndizothandiza kuganizira mmene thupi limayankhira ngati chitetezo cha kunyumba. Pamene kuwopseza ku chitetezo kuonekera, alamu imachoka. Kuti zinthu zibwerere kudziko lamtendere ndi bata, alamu ayenera kutsekedwa. Kuti tiletsedwe, uthenga uyenera kutumizidwa ku ubongo kuti "zonse ziri bwino" ndipo masitepe ayenela kutengedwa kuti apitirize kusintha kusintha komwe timakhala nako kuyang'anitsitsa.
Njira zotsegula ndi chida chabwino chothandizira kuthetsa nkhawa. Zinthu zazikuluzikulu zikuwonetseratu, kupuma kwakukulu ndi kupuma kwapang'onopang'ono. Kugwiritsiridwa ntchito kwa kuwonetsetsa kotsegula kumawathandiza kusokoneza malingaliro awo pozindikira kuti akuwopsyeza. Kupuma kwambiri ndi kupumula kwa thupi kumapangitsa kuti thupi likhale ndi zosiyana kwambiri ndi zomwe zimafunika panthawi yamavuto. Izi zimatumizira uthenga wina ku ubongo, uthenga wa chitetezo, womwe umalola ubongo "kuima pansi" ndikuchotsa vutoli.
Palibe nyemba zamatsenga
Njira zosiyana zimagwira ntchito kwa anthu osiyanasiyana.
Ndi lingaliro loyesa kuyesa zochitika zosiyanasiyana zosangalatsa kuti mudziwe kuti ndi zinthu ziti zomwe zingakuthandizeni kuti mukwaniritse chikhalidwe chachisangalalo. Kuti mupeze zotsatira zabwino, pezani mpando wabwino ndikukhala ndi mphindi 10, kawiri patsiku, ndikuchita luso latsopanoli. Musati muzigona pabedi; mukufuna kudziphunzitsa nokha kuti mukhale osangalala, osati kugona. Komabe, kuchita bwino pamaso pa bedi ndi lingaliro labwino kwambiri ngati thupi lomasuka lidzagona bwino kwambiri.
Pamene mukukhala luso mu njira zatsopanozi, mukhoza kuyamba kuyang'ana kuchuluka kwa mavuto anu tsiku lonse. Mwa kuchita, mungayambe kugwiritsa ntchito luso lanu lokhazikika mu dziko lenileni.
Mudzapeza kuti mukudabwa kuti mumatha kuchepetsa vuto lanuli ndikukhazikitsa thupi lanu, nokha, popanda nyemba zamatsenga. Mudzadzipatsanso zida zamphamvu zothandizira kuti digestive yanu ikhale yogwira ntchito bwino komanso kuchepetsa mwayi wa zovuta za IBS.
Kutsegula Momwe Tos
- Kuwonetseratu kwa Kutulutsidwa
- Zozizira Zozama za Breathing
- Zojambula Zopweteka
Zotsatira:
Benson, H. The Relaxation Response (2000). New York: HarperTorch.
Monnikes, H., et.al. "Kulimbana ndi zovuta m'mabvuto okhudza m'mimba. Umboni wosinthika chifukwa cha kupweteka kwa m'mimba motility komanso kukhudzidwa." Matenda a Digestive 2001 19: 201-211.