Indlela Yokuphuthuma Ngokushesha Inhlungu Yesisu evela ku-IBS

Ukuthola ukusizwa okusheshayo kubalulekile uma ubhekene nobuhlungu besisu ngenxa yesifo sofuba esiswini (IBS) . Ngisho noma nje usuke unomdla omubi kakhulu, ungathola induduzo yokuthi kukhona izinto ongazenza ukuze unciphise futhi unciphise ubuhlungu bakho.

Ngaphambi kokuba siqale, kubalulekile ukuqaphela ukuthi ubuhlungu besisu esisemuva kufanele buhanjiswe nodokotela wakho ukuze uthole ukuxilongwa okufanele kanye nokwelashwa. Futhi, ubuhlungu obukhulu besisu bungabonakalisa isimo sempilo esibucayi esidinga ukwelapha ngokushesha. Ukuze ube ohlangothini oluphephile, umqondo omuhle ukwazi ukuthi uzoya nini ku-ER ngenxa yobuhlungu besisu .

1 -

Faka isicelo sokushisa

Ukufaka isicelo somfudumalo esiswini sakho ngeke kukusize ekucindezelaneni kwengqondo, kepha kungasheshe kuphuthumise ukukhululeka kobuhlungu. Ucwaningo lubonisa ukuthi imiphumela emihle ifinyelela ngokushisa okuphansi okuqhubekayo nokuqhubekayo.

Kunezindlela ezihlukahlukene zokusebenzisa ukushisa esiswini sakho. Okuncamelayo kwakho nokuthi kuphi lapho kuzoba khona kuyonquma ukuthi yini ehamba kahle kuwe okwamanje.

• Sebenzisa i-pad yokushisa. Qinisekisa ukuvikela isikhumba sakho ngezingubo noma ithawula.
• Zama ibhodlela lamanzi ashisayo. Lokhu kuyisinqumo esihle kakhulu sokusebenzisa ubusuku bonke.
• Sebenzisa ama-creams ezemidlalo. Ukunciphisa ubuhlungu bezinsizwa kuyindlela enhle yokuphumula okusheshayo ekuhambeni.

2 -

Sip Cup of Tea

Njengomshini wokushisa, kukhona okuthile okududuza ngendebe enhle yetiyi. Inye yalezi zinhlobo zetiye ezilandelayo idumela lokunciphisa ukucindezeleka kokugaya ukudla.

• Itiye lePeppermint ivame ukukhetha kakhulu.
• Ithimba le-Chamomile linganciphisa kodwa alifanelekile ekudleni okuphansi kwe-FODMAP .
• I-Anise itiye inhle yokuqothulwa.
• Ithiyiphu ye-Fennel nayo inhle kakhulu yokuqothulwa, kepha i-FODMAP ephakeme kakhulu.

Gcina i-pantry yakho igcwele kahle bese uzama ukuba nezikhwama zetiyi nawe ngaso sonke isikhathi. Lokhu kuqinisekisa ukuthi uzoba nesandla lapho noma nini isisu sakho sisebenza.

3 -

Yidla Ngokucophelela

Uma isisu sakho silimala ngenxa yezinkinga zokugaya, ngeke ufune ukwenza izinto zibi nakakhulu ngokudla. Ngakho-ke, yini okufanele uyidle? Zama ukunciphisa ukudla kwakho kulabo abakhanyayo, abanempilo, futhi kulula kumathumbu.

• Umhluzi
• Amaprotheni ahlanzekile anjengenkukhu, i-turkey, noma ingulube
• I-yogurt yama-lactose
• Imifino enamanzi

Ngesikhathi esifanayo, zama ukugwema ukudla okuzobangela ukungakhululeki kwesisu:

• Ukudla okukhulu, okunzima
• Ukudla okunamafutha
• Ukudla kwe-Gassy
• Ukudla okuphezulu-FODMAP

Lapho ubuhlungu bakho buye buthaka, ungabuyela kancane kancane ekudleni kokudla kwakho okuvamile. Uma unesifo se-IBS nesisu sakho singapheli, uzofuna ukuthola indlela yokudla yesikhathi eside esisiza futhi engabi nakakhulu izimpawu zakho.

4 -

Zama i-Over-the-Counter Supplement

Kunemikhiqizo embalwa etholakalayo ngaphandle kwemithi engasiza ekunciphiseni ubuhlungu bakho. Umqondo omuhle wokuba nalunye lwalezi zikhathi ngaso sonke isikhathi ngakho-ke silungile uma ubuhlungu buhlasela.

• Amafutha e-Peppermint aboniswe ngucwaningo ukuba abe antispasmodic . Lokhu kusho ukuthi kuncishisa ukuphazamiseka kwemisipha nokugubha, okungenza unciphise ubuhlungu obuzwayo.
• Imikhiqizo yokunciphisa igesi iyatholakala kalula ezitolo. Uma ubuhlungu besisu sakho buzwa kangcono njengegesi eliboshiwe kunokwenziwa kwe-cramping, ungathola ukuphumula ngokuthatha umkhiqizo oqukethe i-simethicone.

5 -

Hlonipha Ingqondo Yakho Nomzimba Wakho

Uma sisebuhlungu, sivame ukukhathazeka. Ngeshwa, ukukhathazeka kuveza isimo sokukhukhuma ngokomzimba esingenza ubuhlungu bethu bubi nakakhulu. Ukuthatha imizuzwana embalwa ukuzola kungaba kuhle kakhulu.

Ukuzivocavoca umzimba kuyindlela yokuphula umjikelezo wokukhathazeka nobuhlungu. Banikeza indlela 'yokucima' isimo sokuvuswa komzimba okukhulisiwe. Yiqiniso, basebenza kangcono ngokujwayela njalo, kodwa bangakwazi ukunikeza ezinye izinzuzo zokuphumula okusheshayo.

Nazi izinhlobo ezintathu eziyisisekelo zokuzivocavoca - ukubukeka, ukuphefumula okujulile nokuphumula komzimba . Ngokuzama okuncane, unganquma ukuthi iyiphi umsebenzi ongcono kuwe.

6 -

Sebenzisa Ukucabanga Kwakho

Yikholelwa noma cha, ungathuthukisa umzimba wakho futhi ukhuthaze ukuphulukiswa ngokusebenzisa ukusetshenziswa kwemifanekiso yokuphulukisa . Lokhu akuyona nje i-hocus-pocus, noma. Kukhona ucwaningo lokusekela ukuthi ukubandakanya ukucabanga kwakho kungaholela ekuguqulweni komzimba emzimbeni wakho bese unciphisa okuhlangenwe nakho kwakho kobuhlungu. Yiqiniso, ngeke kube namandla, njengokuthi, i-morphine, kodwa konke ukuphumula okuncane okungasiza.

Ngemuva kokuba uzinzile umzimba wakho ngokuzivocavoca umzimba, khuthaza umcabango wakho futhi uvuselele ubuhlungu obuncane bokuphulukisa ubuhlungu. Nazi ezinye zezindlela, kodwa uzizwe ukhululekile ukuvumela ingqondo yakho ikhule:

• Cabanga ukuthi ukukhanya okumhlophe okuphulukisa kungena emzimbeni wakho futhi kuhamba ngokuzungezile kuzungeze isisu sakho, ukuphulukisa nokunciphisa indlela yakho yokugaya enamandla .
• Ake ucabange ukuthi ubuhlungu ibhola eliqinile le-wax elincipha kancane uma ubheka ukufudumala okufudumele nokuphulukisa okwenziwe endaweni.
• Cabanga ukuthi ibhulamu elithambile, lokuphulukisa lenza indlela yakho ngokusebenzisa ikholoni yakho, ekhonza ukupholisa, ukucwilisa, nokuzola izicubu ezivuthayo.

7 -

Lalela ukuqopha kwe-Hypnotherapy

I-hypnosis inezinselelo eziqinile zokucwaninga zokunciphisa izimpawu ze-IBS, kuhlanganise nobuhlungu besisu. Okufanelekile, ufuna ukuhlanganyela ohlelweni lokunakekelwa kwe-hypnotherapy oluqhubekayo lwemiphumela engcono kakhulu. Okwamanje, ngenkathi usubuhlungu obukhulu, ungase ukwazi ukuzuza kusukela ekuphuculeni kokulalela i-tape eqondiswe nge-gut-directed hypnosis.

Indlela esheshayo ukulanda uhlelo lokusebenza ku-smartphone noma idivayisi yakho. Kunezinhlelo ezimbalwa ze-IBS-specific hypnotherapy zokusebenza ezitholakalayo. Noma kunjalo, kungcono ukuthola okusekelwa ucwaningo njengoMsindoLikeIBS.

> Imithombo:

> I-Gatchel R, i-Turk, D. Ingqondo yezindlela zokuPhathwa kobuhlungu. I-2nd ed. New York, NY: I-Guilford Press; 2013.

> Royal College of Nursing (UK). I-Irritable Bowel Syndrome ku-Adult. 2008.

> O'Connor A, uMcCarberg B. Ukubuka okusha kwesikhumba sokushisa izifo, Ingxenye 2. I-American Pain Society Bulletin 2005 15.

> Palsson O. Hypnosis Ukwelashwa Kwezinkinga Zomzimba: Ukubukezwa Okuphelele Kobunye Ubufakazi Bombuso. Journal American of Clinical Hypnosis. 2015; 134-58.