6 Izindlela Zokuthola Ukulawula Ngezimpawu Zakho ze-IBS
Njengoba noma ubani ophila nesifo sofuba esiswini (IBS) uyazi, ukuhlaselwa kwe-IBS kungaba kokubili ukukhipha ngokomzimba nangokomzwelo. Ngaphandle kobuhlungu obukhulu futhi obuhlungu, abantu abane-IBS bavame ukuzithola bethuka ukuthola indawo yokugezela noma bekhathazeka ukuthi bangabanjwa emphakathini ngokuphelele abangakulungele.
Ngenhlanhla, kunezinto ongayenza ukuze usize ukunciphisa izimpawu zokuhlaselwa (futhi ngisho nokusiza ukuzigwema esikhathini esizayo):
Sebenzisa Ukushisa Ukuphatha Spasms
Ngesikhathi sokuhlaselwa kwe-IBS, kusiza ukusebenzisa ukushisa esiswini nge-pad yokushisa kagesi noma ibhodlela lamanzi ashisayo. Ukushisa okunomusa akugcini nje ngokuzizwa kuhle, kusiza ukugqugquzela ukugeleza kwegazi nokuphumula imisipha ebushelelezi yekoloni, ukunciphisa ukuphazamiseka kwemifucumfucu kanye nama-cramps.
Qinisekisa ukuthi ubeka ithawula noma ingubo yokugqoka phakathi kwakho nomthombo wokushisa ukuze ungashiswa.
Sip IBS-Friendly Teas
Ukukhipha indebe enhle yetiyi ye- IBS-friendly kungase kuthole futhi kuqhubeke ukusiza ekunciphiseni ama-spasms abuhlungu kanye nama-cramps. Ama-teas ahambisana ne-IBS awagculisi futhi awaqukethe izithako ezingabangela noma ziphazamise izimpawu ze-IBS.
Ama-teas ahambisana ne-IBS ahlanganisa i-peppermint, itiye elimnyama, itiye elimhlophe, netiye elihlaza.
Ngokuphambene, ama-teas ongase ucabange ukuthi uphephile (njenge-chamomile, chai, dandelion, kanye nama-herbal teas athile) angaba nenkinga uma ubavumela ukuba bahambe isikhathi eside. Uma ukhetha ukuphuza lezi teas, bavumele bahlale ngomzuzu owodwa noma emibili ngenxa yezintambo ezibuthakathaka.
Philisa Ngokujulile Futhi Ukhululeke
Ukuphendula kwengqondo yomzimba wakho kungaba nomthelela omkhulu kwi-IBS yakho, okubangela ukukhululwa kwama-hormone okucindezeleka (njenge-cortisol ne-adrenaline) engakhuphula izimpawu ze-IBS. Kunezindlela eziningana ongabhekana nazo ngalokhu:
- Ukuphuza ngokujulile akusizi nje kuphela ukuzola izinzwa, kuthumela imiyalezo enamandla ebuchosheni, ukutshela ukuthi konke kulungile nokuthi akukho sidingo sokuphendula okuphuthumayo.
- Ukuphefumula kwe-Pranayama, umkhuba we-yoga lapho ulawula ukugeleza nokuhamba kokuphefumula kwakho, kuyasiza kakhulu. Ngokuvame ukuhlanganiswa nemikhuba ethile yokuzindla.
- Imifanekiso eqondiswayo yindlela enye yokuphumula lapho udala izithombe ezingokomqondo ukuze ukhuthaze imizwa ezolile futhi, ngokwenza njalo, shintsha ngokucophelela imicabango yakho ezindaweni ezingenakuqhathaniswa ngokomzimba.
Gcina i-Symptom Diary
Ukugcina ithrekhi yezimpawu zakho kungakusiza ukubona amaphethini ekuhlaselweni kwe-IBS ukuthi ngabe yizinto ozidlayo, imisebenzi ozibandakanya kuyo, noma imizila edala ukucindezeleka (njengokulungiselela umhlangano noma ukulungisa izingane esikoleni).
Ukwazi, isibonelo, ukuthi kungenzeka ukuthi ukuzwa ukuhlasela ekuseni kungasiza ukuhlela usuku lwakho. Ngokukhomba nokurekhoda la maphethini, ungasusa okuningi "okuthi uma ngabe" kusuka empilweni yakho futhi uhlanganyele emisebenzini ngokwengeziwe ngokuzethemba.
Yazi ama-FODMAPS akho
Ama-FODMAP ayiqembu lama-carbohydrates elitholakala ekudleni kwansuku zonke okufaka izimpawu ze-IBS. Lezi-carbohydrate zingenwa kahle emathunjini futhi zingabhekwa ngamabhaktheriya emathunjini emathunjini, okuholela ekwandeni kwegesi, ukuqhuma, ubuhlungu kanye namanzi.
Ngokugxila ekudleni okungaphansi kwama-FODMAP , unganciphisa ukuzwela kwakho kwamathumbu futhi unikeze ukukhululeka okudingekayo ngemuva kokuhlasela kwe-IBS.
Uma kuthiwa, akufanele uzibeke ekudleni kwe-FODMAP isikhathi eside. Ukuvimbela ukudla kwakho kungaholela ekulimaleni kokudla okunomsoco okungangonakali impilo yakho kuphela kodwa kungadala ukukhulisa izimpawu zakho ze-IBS. Esikhundleni salokho, gxila kokulinganisela futhi udle ukudla okuncane ukuze ugweme ngokweqile uhlelo lwakho lokugaya.
Sebenza Ngodokotela Wakho
Asikho isidingo sokuhlupheka ngokuthula. Ngokusebenza nodokotela, ungakwazi ukukhomba kangcono izici ze-IBS yakho futhi uthole amasu-ukuhlanganisa izindlela zokuphila, ukucindezeleka nokuphuza imithi-okungase inikeze ukulawula kangcono nokusimamisa kwezimpawu zakho ze-IBS.
Kukhona uhla oluqhubekayo lwemiyalo ekwazi ukuphatha kokubili isifo sohudo-i-IBS ebaluleke kakhulu nokuqothulwa-i-IBS ebaluleke kakhulu . Lokhu kufaka phakathi ama-antispasmodics ekunciphiseni i-cramping, i-bile acid bond binders ukunciphisa isifo sohudo, kanye nama-osmotic laxatives ukukhulula ukuqotshwa.
Izidakamizwa ezintsha zokuzalwa ezifana neViberzi ( eluxadoline ) ne- Xifaxan (rifaximin) zenzelwe ngokukhethekile ukuphatha i-IBS futhi zinikeze ukulawula okukhulu kwesibonakaliso kunanini ngaphambili.
> Imithombo:
> Ford, A .; Moayyedi, P .; I-Lacey, B .; et al. "I-American College of Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation." I-American Journal ye-Gastroenterology. 2014; 109: S2-S26. I-DOI: 10.1038 / ajg.2014.187.
> Laird, K .; I-Tanner-Smith, E .; URussell, A. et al. Ukusebenza Okuqhathanisa Nezokwelapha Zengqondo Zokuthuthukisa Impilo Yengqondo Nokusebenza Kwansuku zonke ku-Irritable Bowel Syndrome: Ukubuyekezwa Okuhlelekile Nokuhlaziywa Kwemeta. " Ukubukezwa kwe-Psychology Clinic. 2017; 51: 142-152. I-DOI: 10.1016 / j.cpr.2016.11.001.
> Nanayakkara, W .; I-Skidmore, i-P .; U-O'Brien, uL. et al. "Ukusebenza kwe-Low Fodmap Diet yokuphatha i-Irritable Bowel Syndrome: Ubufakazi Okufanele Bufike Usuku." I-gastroenterology yezokwelapha kanye nokuhlola. 2016; 9: 131-42. I-DOI: 10.2147 / CEG.S86798.