8 Amathiphu Alula Ukunciphisa Inhliziyo Yakho

Thatha Emuva Abanye Ukulawula Impilo Yakho Yokulinganisela

Ukuphuza, okuyaziwa nangokuthi isifo se-reflux esiswini (GERD) , kungaba yisifo esilimazayo. Akukhona nje ukuthi ukushaya kwenhliziyo kungakhululekile, uma kungenjalo ngezinye izikhathi, kodwa kungathinta kabi ukulala kwakho, nokuthi ikhono lakho lokusebenza nsuku zonke, kungakhathaliseki ukuthi lisemsebenzini noma ekhaya.

Lokho kusho, kubalulekile ukwazi ukuthi unalo ukulawula okuthile ngesifo sakho.

Ngaphezu kokulandela iseluleko sikadokotela wakho (kungakhathaliseki ukuthi ukulahlekelwa isisindo noma ukuthatha imithi) nansi amasu ayisishiyagalombili alula ongayenza ngokwakho-indlela ehamba phambili yokuthatha ukulawula okunye ngaphakathi kokunethezeka kokuphila kwakho kwansuku zonke.

1 -

Gwema Ukudla Okudliwayo

Ukudla okukhulu kunwebisa isisu sakho futhi ukwandise ukucindezela okuphezulu ngokumelene ne- sphincter esezansi ephansi (LES yi-valve phakathi kwesimo sakho nesisu sakho). Ukucindezela okwenyukayo kungavula i-LES, okuvumela ukuba isisu se-esiswini sibuyele emuva emgodleni, okubangela lokho kuzwela okuvuthayo okuvuthayo.

Zama ukudla ukudla okuncane okuyisithupha nsuku zonke, esikhundleni sezinkulu ezintathu, ukuvimbela isisu sakho ukuba sande.

2 -

Gwema Ukudla Okubangela Ukushisa Kwakho

Nakuba kungekho ubufakazi obuningi besayensi bokuqinisekisa ukuthi ukudla okuthile kubangela ukushaya kwenhliziyo, kuwukuhlakanipha ukugwema (noma ukunciphisa) labo obonakala beboshwe ngokuphawulekayo ezimpawu zakho.

Ukudla neziphuzo ezingase zenze noma zicasule ukushaya kwenhliziyo yakho, faka:

• Ukudla okuthosiwe (greasy) noma ukudla okunamakha
• Amafutha aphezulu kakhulu
• Ama-sauces amancane
• Imikhiqizo yobisi yobisi wonke
• Chocolate
• I-Peppermint
• Iziphuzo ze-caffeinated (isibonelo, iziphuzo ezithambile, ikhofi, itiye, i-cocoa)
• Iziphuzo ezidakayo
• Utshwala
• Izithelo ze-Citrus nama-juice (isibonelo, i-orange, i-grapefruit)
• Imikhiqizo esekelwe kumatamatisi

Ekugcineni, uma ungaqiniseki ukuthi yikuphi ukudla noma iziphuzo okungase kubangele ukuguquka kwenhliziyo yakho, zama ukugcina iphephandaba isonto ukuze kukusize ubone izinhlawulo zakho zokushaya inhliziyo.

3 -

Gwema Ukudla Ngaphambi Kokulala

Ukulala phansi ngesisu ngokuphelele kungabangela ukuba isisu sibe nokucindezela ngokumelene ne-sphincter esezansi engezansi (LES), okwandisa amathuba okuba i-acidi ibe refluxed.

Yingakho kungcono ukulinda okungenani amahora amabili kuya kwamathathu emva kokudla ngaphambi kokulala. Ngamanye amazwi, gwema lezo zokudla okuphuzile ebusuku.

Njengengxenye, kuyathakazelisa ukuqaphela ukuthi ijubane lokudla ukudla (isibonelo, ukudla ngokushesha) akubonakali kunomthelela ekubhukukeni kwenhliziyo, nje isikhathi.

4 -

Ukuphakamisa iNhloko Yombhede Wakho

Ukulala phansi izicabha eziphambene neziqu zesisu ngokumelene ne-LES. Njengoba ikhanda liphakeme kunesisu, amandla adonsela phansi adisiza ukunciphisa lo cindezela.

Ungakwazi ukuphakamisa ikhanda lakho ngokubeka izitini, amabhlokhi noma noma yini eqinile futhi evikelekile ngaphansi kwamaphutha okulala. Hlela ukuphakamisa ikhanda lombhede wakho ngamasentimitha ayisithupha kuya kwangu-8. Leli cwaningo cishe liwusizo kakhulu kubantu ababhekana nokushaya inhliziyo lapho belele (okubizwa ngokuthi ukushona kwenhliziyo ebusuku).

5 -

Yeka Ukubhema

Ukubhema kuhlotshaniswa nezinkinga ezihlukahlukene zezempilo, kanti omunye wabo uyabuhlungu. Eqinisweni, ukubhema kuphazamisa ukuqhuma ngokusebenzisa izindlela ezimbalwa ezahlukene.

Ukubhema Kwenyuka Ukukhiqizwa Kwemali
I-saliva yakho ngokwemvelo i-alkali, ngakho-ke ingasiza ekunciphiseni i-asidi esiswini. I-saliva ingase futhi ilulaze ukushaya kwenhliziyo ngokugeza isisu nokugeza i-acid emuva emuva esiswini.

Ukubhema kuyanda Imicimbi ye-Reflux
Ukucwaninga kwembula ukuthi ukubhema kwandisa ukuqhuma komlilo ngokunyuka okusheshayo kokucindezela kwangaphakathi kwesisu ngesikhathi sokukhwehlela noma ukuthatha umoya ojulile.

Ukubhema Kulimaza Ukusebenza kwe-LES
Ukubhema kungabuthakathaza futhi kuphumule i-sphincter esezansi ephansi (LES), i-valve ehlangene phakathi kwesisu nesisu. Uma i-LES ingasebenzi kahle noma ibuyisela emuva ngokungalungile, okuqukethwe kwesisu kungahle kubuyele emuva ku-esophagus.

Uma ucabanga ukuthi usulungele ukuyeka ukubhema, khuluma nodokotela wakho. Kunezinhlobo zamasu ongazama ngazo, futhi ngokuvamile ukuhlanganiswa kokululekwa nokuyeka izinsiza (isibonelo, ukuguqulwa kwesifo se-nicotine) kunconywa.

Okokugcina, kungcono ukugwema ukubhema komuntu oyedwa uma ulawula ukushaya kwenhliziyo yakho kanye nempilo yonke.

6 -

Ukulinganisa Utshwala Kakho Okulinganiselwe

Utshwala ukwandisa inani le-asidi isisu futhi liphinde lenze i-sphincter engezansi (LES).

Nakuba ukugwema utshwala ngokuphelele kuyisu elilodwa, uma (ngaphansi kokuqondiswa nodokotela wakho) ukhetha ukulinganisela utshwala, cabangela lawa macebiso alandelayo:

• Nciphisa utshwala ngamanzi noma nge-club soda
• Ukunciphisa ukuphuza utshwala kwesiphuzo esisodwa noma ezimbili, iziphuzo ezingaphezu kweziyi-16 zewayini, noma ezingekho ngaphezu kwezinyosi ezintathu
• Phuza iwayini elimhlophe esikhundleni sewayini elibomvu
• Qaphela ukuthi iziphi iziphuzo ezidakayo zandisa ukushaya kwenhliziyo yakho futhi uzigweme ngangokunokwenzeka

7 -

Gwema Izembatho Zokugqoka

Izembatho ezihambisana ngokuqinile nxazonke zesisu , njengezimbambo ezinamandla namazinyo, zinganciphisa isisu, futhi ziphoqe ukudla ngokumelene ne-LES. Lokhu kungabangela ukuthi isisu se-reflux sibe sesisindo.

Ngakho-ke, kungcono ukugqoka izingubo ezingenakulinganiswa, ikakhulukazi amabhulukwe kanye namahembe ahambisana kahle ngesisu sakho.

8 -

Lawula Ukucindezeleka Kwenu

Ukucindezeleka akubonwanga ukuthi empeleni kubangele ukuphuza. Kodwa-ke, kungaholela ekuziphatheni okufana nokuphuza utshwala, ukubhema, noma ukudla ngokungathandeki, okungaholela ekutheni kube nokuphuza umoya.

Njengoba ukucindezeleka kwakho kungase kuholele ekuthumeni, kubalulekile ukuthola izindlela zokubhekana nokucindezeleka kahle. Izindlela ezimbalwa zokuphumula ingqondo yakho nokunciphisa ukucindezeleka kwakho zibandakanya ukuzivocavoca njalo, ukuzindla, kanye / noma imikhuba yokulala enempilo.

Izwi elivela

Ukuphila ngokushaya isisu kungaba umzabalazo, kodwa ungakwazi ukuthatha indima ebalulekile ekulawuleni ngokusebenzisa imikhuba enempilo yokuphila nokugcina isisindo esivamile.

Lokho kusho, qiniseka ukuthi ukhuluma ne-gastroenterologist uma izimpawu zakho ziqhubeka noma zimbi kakhulu. Ukuphefumula okungahleliwe okungalawuleki kungaholela ezinkingeni ezifana nokuvuvukala kwamanzi, izilonda eziphaphayo, ukulimala, ngisho nomdlavuza.

> Imithombo:

> B noma S, i-Erdogan A, i-Bayracki B, i-Yildrim E, i-Vardar R. Umthelela wejubane lokudla ekudleni imicimbi ye-reflux ye-gastroesophageal ezigulini ezincane kakhulu. Dis Esophagu s. 2017 Jan 1; 30 (1): 1-6.

> Katz PO, Gerson LB, Vela MF. Imihlahlandlela yokuxilongwa nokuphathwa kwesifo se-reflux se-gastroesophageal. Am J Gastroenterol. 2013 Mar; 108 (3): 308-28.

> Kohata Y et al. Izinzuzo zesikhathi eside zokuqeda ukubhema kwezifo ze-reflux ze-gastroesophageal kanye nekhwalithi yokuphila ephathelene nempilo. PLoS One . 2016 Feb 4; 11 (2): e0147860.

> Isikhungo seNational of Diabetes and Digestive and Kidney Diseases. (2014). Ukwelashwa kwe-GER ne-GERD: Ulawula kanjani i-GER ne-GERD?