I-Ohora Eyisithathu Ukukhohliswa Ngokweqile Ngenhliziyo
Uyazi ukuthi kunomthetho owodwa olula ongayilandela ukusiza ukuvimbela ukukhwabanisa kwesibusuku ? Funda mayelana "nokulala ngemuva kokudla kokudla" futhi yini enye okufanele ukwazi ukuthi ungayigcini nje kuphela ukuvimbela lesi sibonakaliso esingakhululekile kodwa izinkinga ezingase zidale.
Abantu abangaba yizigidi ezingu-50 bahlushwa ukukhwabanisa ebusuku, okungenani kanye ngesonto. Yilokho abantu abaningi nokuphuza okuningi.
Kubuye kube namahora amaningi okulala okulahlekile okungabangela ukungakwazi ukwenza ngokwanele emsebenzini ngosuku olulandelayo. Kodwa kuyaphathwa kakhulu.
Ihora eli-3 lokukhokha phansi ukugwema ukuvuthwa komlilo ebusuku
Ake siqale ngomthetho olula wokuvimbela ukushaya kwenhliziyo ebusuku, kodwa uchaze izizathu zalo mthetho, ukuthi wenzeni uma ungakwazi ukulandela umthetho, kanye nezinye izindlela zokunciphisa ukushaya kwenhliziyo.
Umthetho wokunciphisa ukukhwabanisa ebusuku: "Gwema ukulala phansi okungenani amahora amathathu emva kokudla ."
Kungani Ukukhohlisa Kungabangela Ukuguquka Kwesifo?
Kunezinhlobo ezahlukene zezindlela eziholela ekugqabeleni . Ukuqonda lezi zindlela ezahlukene ezibhekene nokuphuza izinhliziyo kuzokusiza uqonde izinyathelo eziningi ongazithatha ukuze unciphise ukungazinaki kwakho.
Enye yalezi zindlela yisisu esiphelele. Uma ungena endaweni enezingqimba ngesisu esiphelele, okuqukethwe kwesisu sakho kuyashesha kanzima ngokumelene ne-sphincter engezansi evulekile-ukuvulwa kwesikhala sakho esivela kuso lapho uhamba khona futhi okwenza njenge-valve egcina lokho okusesiswini sakho, isisu.
Le nqwaba yemisipha (i-sphincter esezansi ephansi) ijwayele ukuphumula lapho ulala.
Enye indlela yokulala ngemva kokudla kudlula ithuba lakho lokushaya isisu ukuthi, ngokuvamile, ukulala kunciphisa uhlelo lwakho lokugaya. Lokhu kusho ukuthi ukudla okukhona esiswini sakho kuhlale isikhathi eside, ngesikhathi esifanayo usesikhundleni esiphambili sokudla okumele kulungiswe ku-esophagus yakho.
Ukucindezeleka kokulala phansi kwedwa kungcolisa okuqukethwe kwesisu ngokumelene ne-sphincter ephansi, kodwa kunezimo eziningi lapho, uma kuhlangene nesisu esigcwele kungabangela okuqukethwe kwesisu sakho kuphelela ekugqeni kwakho ngisho nangaphezulu uma ngabe ulele phansi ngesisu esisodwa kuphela. Ezinye zazo zihlanganisa:
- Ukukhathazeka kwe-gastric motility - Ezinye izimo zinciphisa ukukhipha kwesisu, okuthi, lapho kuhlangene nesisu esigcwele, kungabangela ukuqhuma kwenhliziyo ukuqhubeka.
- Kukhona imithi eminingana engabangela ukubola . Hlola lolu hlu bese ubuza udokotela wakho uma ngabe yikuphi kwalokhu kungashintshwa uma kunomthelela ekwenzeni inhliziyo yakho.
Kuthiwani Uma Ungenakugwema Ukulala Ngemva kokudla?
Kunzima kakhulu ukulinda?
Kufanele. Thola. Ukulala.
Kuyenzeka. Uma kufanele ulale phansi kungakapheli amahora amathathu okudla (noma ngisho nangaphezulu uma unesifo sokugaya umzimba), thola indlela yokugcina ikhanda lakho ngaphezu kwesisu sakho.
Ukuphumula ekutheni kusebenza kangcono kunokuba nje uthathe umcamelo owengeziwe noma amabili. Ukwenza ukwehliswa ngamabhuloki, amapulangwe noma izitini ngaphansi kwekhanda lombhede wakho kulungile. Lokhu kukuvumela ukuthi usebenzise amandla adonsela phansi ukuze unciphise i-reflux yakho yesisu. Okunye okukhethwa kukho kubandakanya ukuthenga izinsiza zokubheja noma umcamelo wedanga.
Lezi okuthiwa "amadivaysi e-positional therapy" zinganciphisa kakhulu izimpawu ze-acid reflux ebusuku.
Enye indlela yokulwa nokuphefumula kokuhlwa ebusuku ukucabangela ukulala kwakho. Ukulala ngakwesokunxele sakho kungase kube ngcono impilo yakho yokugaya. Ngokuqondile, ucwaningo luye lwabonisa ukuthi lokhu kuzosiza usizo ekugayeni nokunciphisa isisu esiswini uma kuqhathaniswa nokulala kwesokudla.
Ezinye Izindlela Zokunciphisa Ukushisa Kwesifo Sebusuku
Ulala kanjani futhi uma ulala akuzona izindlela eziwukuphela kokuvimbela ukukhwabanisa ebusuku. Okunye okucabangayo okungasiza ekunciphiseni izimpawu zakho kubandakanya:
- Ukufunda ukuphumula. Hlola lawa mathiphu ekunciphiseni ukucindezeleka okuholela ekusenikeni .
- Ukufunda mayelana nokudla okubangelwa ukushisa , nokugwema lokhu, ikakhulukazi ebusuku.
- Ukufunda mayelana nokudla okuvame ukuphephile kwabahlukumezekile , futhi banamathele nalokhu kudla, ikakhulukazi ebusuku.
- Ukugcina iphephabhuku lokudla ukuze ufunde ukuthi yikuphi ukudla okungcono noma okudambisa kakhulu ukushaya kwenhliziyo yakho.
- Ukunciphisa ubungako bakho besabelo. Zama ukudla ukudla okuncane ezincane kunokunciphisa ukudla okukhudlwana ukuze unciphise inani lokudla elikhona esiswini sakho nganoma yisiphi isikhathi esisodwa.
- Ukunciphisa ukuphuza utshwala bakho njengoba utshwala kungabangela ukuguquka kwesisu .
- Ukukhetha izingubo ezihambelana ngokungahambisani eduze kwekhasi lakho.
- Ukuthatha imithi yakho ye- reflux ye-gastroesophageal (GERD) ohlelweni oluvamile.
- Ukuyeka ukubhema - Ukubhema kubangela ukugubha okungenani izindlela eziyisithupha ezahlukene .
Qiniseka ukuthi i-Heartburn
Kubalulekile ukuveza ukuthi izimpawu esizibhekisela ekuguleni kwenhliziyo kungenzeka ukuthi zenze ezinye ngaphandle kwe-acid reflux. Isibonelo, isifo senhliziyo kwabesifazane kaningi sinempawu ezihlukile kunezifo zenhliziyo emadodeni, kanti enye yalezi zimpawu yinto yokushisa esifubeni. Khuluma nodokotela wakho mayelana nezimpawu zakho. Uma izimpawu zakho ziphikelela, khuluma. Thola umbono wesibili uma usenakho izimpendulo.
Ngezansi ekukhohliseni phansi nokuphuza umoya
Ukuphuka komzimba kungaba ubuhlungu obungokoqobo, kodwa kunezinto eziningi ongayenza ukuze unciphise kokubili izimpawu zakho kanye nezinkinga ezihlobene ne-reflux engavamile . Njengokubuyekezwa okusheshayo, qinisekisa ukuhlola lezi zeluleko eziphezulu ezingu-10 nezindlela zokuphila zokunciphisa ukukhwabanisa ebusuku .
Imithombo:
Allampati, S., Lopez, R., Thota, P., Ray, M., Birgisson, S., noS S. Gabbard. Ukusebenzisa i-Device Positive Therapy Ithuthukise Ngokuphawulekayo Amaphutha E-Nocturnal Gastroesophageal Reflux. Izifo ze-Esophagus . 2016 Sep. 15. (Epub ngaphambi kokuphrinta).
Johnson, D., Le Moigne, A., Li, J., Pollack, C., noP. Nagy. Ukuhlaziywa Kwezinkinga Zemitholampilo Yokuxazulula Ukuphazamiseka Kwokulala Okuhlobene Nokuvuthwa Kwesifo Sezinsuku Zokushisa Ebusuku Nama-Acid Ukuvuselelwa Kwamanye Abantu Ukuthatha i-Esomeprazole 20 mg noma i-Placebo. UkuPhenywa Kwezidakamizwa Zezokwelapha . 2016. 36 (7): 531-8.
UNess-Jensen, E., Hveem, K., El-Serag, J., noJ. Lagergren. Indlela Yokuphila Yokuphila Kwe-Gastroesophageal Reflux Izifo. I-Gastroenterology Clinic ne-Hepatology . 2016. 14 (2): 175-82.e1-3.