Uma ukhathazekile ngokwengeziwe, kuzokuzwa okuphuthumayo nakakhulu
Uma unesifo sohudo-i-IBS (i-IBS-D) ebaluleke kakhulu , wazi kahle umuzwa wokwesaba ongahamba nomzwelo wesifo sohudo . Ukukhathazeka kokungawenzi endaweni yokuphumula ngesikhathi kungenza umzwelo ube mbi kakhulu, ukwandisa ukukhulelwa kwesisu nokuqinisa umqondo wokuphuthuma.
Ngenhlanhla kukhona ezinye izinto ongayenza uma uhlangabezana nokuphuthumayo kwe-IBS ukusiza ukuzolalisa uhlelo lwakho kuze kube yilapho ungakwazi ukuhamba ngendlela ephephile endlini yokugezela.
Gcina Imenyu Yakho Hlola Nge-Pep Talk
Imizimba yethu, ikakhulukazi ama-guts, ihambisana kakhulu nalokho esikucabangayo nokuzizwa. Uma sizikhulumela ngokwethu, imizimba yethu iyaphendula ngokukhahlela ohlelweni lokuphendula ukucindezeleka . Ngeshwa, umzimba uhlelwe ukukhulula ukulawulwa kwezifuba eziphuthumayo njengengxenye yempendulo yendiza noma yezindiza.
Ungasebenzisa lolu lwazi lokusebenza kwesistimu yakho yokugaya ukudla ukuze kuzuze. Ukukhuluma ngokweqile kuzokukhuthaza umzimba wakho ukuba "uvale" uhlelo lwe-alamu.
Ukuqothula izibonelo zokukhuluma ezizimele
Lapho usebenzisa ukuzwakalisa ukuzwakalisa ukukhuluma, ufuna ukucabanga ngokuzikhulumela ngendlela ongayikhuluma ngayo nomngane wakho oseduze othukuthele noma othukuthele. Yiba nomusa, usekela futhi ukhuthaze.
- "Ngidinga ukuzama ukuhlala ngithulile. Ake ngiphefumule kakhulu futhi ngizame ukukhululeka njengoba ngenza indlela yami yokugeza."
- "Ngizohlala ngithule, ngiyathula umzimba wami."
- "Ngidinga ukuba nokholo emzimbeni wami, ukuthi ngeke ukhululeke kuze kube yilapho ngiphephile endlini yangasese."
Lokhu kungase kuzwakale ukuhleka okuncane, kepha ukuba nemantra kungasiza ngempela. Sebenzisa noma yikuphi amagama noma amazwi okukhuthazana asebenza ukukusiza ukuba uhlale uzolile futhi ugxile uze ufinyelele endlini yokuphumula.
Ungazami ukungabi nalutho
Abanye abantu abane-IBS-D bazama ukukhipha amathumbu abo, bakholelwa ukuthi lokhu kuzonciphisa amathuba okuhuda.
Kodwa izibilini azikaze zingenalutho ngokuphelele; umzimba njalo ukhiqiza isitulo esisha. Futhi ukuzama ukuzithenga njalo kuzoholela ezitheni ezihamba phambili njalo, okuyinto enzima umzimba ukuthi uqukethe. Ngakho ngokuzama ukuya kuze kube yilapho ungenalutho kungenzeka ukuthi ubuyele emuva kunokuba usize ngenkinga yokuhuda.
Sebenzisa Izindlela Ezijulile Zokuphefumula
Ukujula okujulile, kubonakala ukuthi kunciphisa kakhulu ukukhathazeka okwesikhashana. Into enhle mayelana nokusetshenziswa kwamasu okuphefumula, ngokungafani namanye amasu okuphumula , ukuthi angasetshenziswa kuphi, nganoma isiphi isikhathi, ngaphandle komunye umuntu owaziyo. Njengazo zonke amakhono, uma uqhuba ngokwengeziwe uzoba ngcono.
Khumbula izingozi zezingane ezijwayelekile
Ngomuntu onenkinga yokugaya edala isifo sohudo, ngaso sonke isikhathi kukhona ukwesaba ukungena endlini yangasese ngesikhathi. Nokho, izingozi ezinjalo azivamile. Umzimba wakho uqeqeshwe kusukela usencane kakhulu ukuba ubambe phansi kuze kube yilapho uhlezi endlini yangasese. Ngakho uma uphuma ngaphandle ngoba ucabanga ukuthi ungabamba, khumbula nje ukuthi izinkinga zakho ziyamthanda.
> Imithombo:
> Ford, A., etal. I-American College ye-Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation American Journal of Gastroenterology 2014 109: S2-S26.
> Ukucindezeleka kanye nomzila wezinsizi I- American Journal of Physiology - Imizimba Yezinsipho Nezinyosi 2011 4: G519-G524.