Izinto Ezinhle Kakhulu Ongayenza Nge-IBS-D

I-IBS (i-IBS-D) ebangelwa kakhulu yi-IBS (i-IBS-D) ingaphazamisa impilo yakho, ngezimpawu zayo ezingenakulinganiswa zezihlungu zesisu, ukuphazamiseka, ukuphuthuma nokubonakala sengathi kuqhubeka ukuhamba . Njengoba ukhetho lwezokwelapha lulinganiselwe, kuyakhuthaza ukwazi ukuthi kunezinto ezithile ezizwakalayo ongazama ngazo ukunciphisa izimpawu zakho futhi usize isistimu yakho isebenze ngendlela enempilo. Kulo slideshow, uzothola amathiphu ami aphezulu wokubhekana ne-IBS-D.

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1. Qonda Inkinga

Kukhona izinto ezimbili ezihamba kabi ohlelweni lwakho oluholela emabonakalweni akho e-IBS-D.

Okokuqala inkinga ye-motility . Imisipha emathunjini akho amakhulu ahambisa ngokushesha okuqukethwe. Ngenxa yalesi sigaba esisheshayo, amanzi amaningi akhishwa ngaphandle kwesitokisini, okwenza kube nezihlalo ezingavamile kanye namanzi. Futhi ku-quirk engavamile yemvelo, izitshalo ezivulekile kubonakala sengathi zibangelwa ukuphuma okunye-okusho ukuhamba okwengeziwe endlini yokugezela.

Inkinga yesibili yi- visceral hypersensitivity , ngoba izinzwa ngaphakathi kwamathumbu akho zisebenza kahle ekukhuthazeni nasekucindezelweni. Yilokho okwenza ubuhlungu bube buhlungu.

Ngakho-ke imigomo yelungiselelo lokuzinakekela lizoba ukwenza konke ongakwenza ukuze unciphise umthambo wakho wamathumbu futhi unciphise ukuvuselelwa kwesistimu yakho. Sizohlola ezinye zezinketho zakho phezu kochungechunge olulandelayo lweslayidi.

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2. Sula ngokucacile ngezidakamizwa zakho zokudla

Kungaba nzima kakhulu ukuzama ukubona ukuthi yikuphi ukudla okubangela izimpawu zakho! Ngoba abantu abaningi abane-IBS-D bafaka ingozi yokudlula ngokweqile - futhi ngokungadingekile - ukuvimbela ukudla ngenxa yokwesaba ukubeka izimpawu, kuzodingeka uthole isayensi encane ngakho konke.

Ungesabi! Lokhu akunzima njengoba kuzwakala. Ungomane uqale ukugcina idayari yokudla bese usebenzisa ukudla okuqedile ukusika ukudla okungenzeka kubangele ukuzwela .

Uzofuna ukurekhoda ezinye izici (isib. Amazinga okucindezeleka kanye nezinguquko ze-hormone) okungase kube negalelo kunoma yikuphi ukuphazamiseka kwesibonakaliso, ukuze uqiniseke ukuthi ukudla ngabanye kuyinkinga ngempela kuwe. Uma unenkinga yokuthola ukudla ozizwa uphephile ukudla, ungase uthande ukucabangela ukubonisana nomqeqeshi wezokudla noma oqeqeshiwe wezempilo .

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3. Cabanga nge-Low-FODMAP Diet

Ukudla okuphansi kwe-FODMAP kunesicwaningo esinamandla sokusebenza kwayo ekunciphiseni izimpawu ze-IBS-D. Lokhu kudliwa kudinga ukuba uqede ukudla okuqukethe ama-carbohydrate athile eyaziwa njenge- FODMAPs isikhathi esingaba amasonto amane. Uma usuqalile kule nkathi, futhi ngethemba lokuthi uzomuzwa kangcono kakhulu, uzobe usungeza ngokuhlelekile uhlobo oluthile lwe-FODMAP ekudleni kwakho futhi uhlole noma yikuphi ukuvuselela okuqhubekayo.

Ucwaningo lubonisa ukuthi izimpawu ze-IBS zithuthukiswa kakhulu kubantu abangaba ngu-75% abavumelana nokudla. Ukuphumelela kwakho ekudleni kuzothuthukiswa kakhulu uma usebenza nomsebenzi oqeqeshiwe wokudla.

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4. Tweak Izindlela Zokudla Zakho

Nakuba abagulayo be-IBS-D bevame ukuchitha isikhathi esiningi bekhathazeka ngalokho okufanele badle , kubalulekile ukugxila ekudleni. Abantu abane-IBS-D ngokuvamile badla ukudla, becabanga ukuthi isisu esingenalutho siyoholela esibilini esingenalutho. Kulo lwazi lomlobi, lokho kuyiphutha. Uma ucabanga ngamathumbu njengebhande lokudlulisa, ungathanda ukuthi ibhande lakho elingaphakathi lithwale imithwalo yempahla eqhubekayo ukuze usebenze kahle.

Ukweqa ukudla nakho kuphakamisa ingozi yokudla ngokweqile, okuyinto ngokwayo engakwazi ukuqinisa ukuchotshozwa kwamathumbu. Ungathola ukuthi ukudla ukudla okuncane ngosuku lonke kusiza ukunciphisa ukusebenziselwa kwesistimu yakho.

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5. Ungazami ukungabi nalutho

Esihlangenweni sami, abaningi abathintekayo be-IBS-D bacabanga ngephutha ukuthi bayonciphisa ingozi yokuthola isifo sohudo ngokuqinisekisa ukuthi isilonda sabo asinalutho. Inkinga ngalokhu ukuthi amabilini akalutho neze ngempela! Isitulo esisha senziwa njalo.

Ukugqugquzela amathumbu ukugcina imiphumela yokuthutha ekuphumeni kwesitokisi esiba yisisindo esikhulu kanye namanzi amaningi ngokunyakaza kwamathumba. I-Loose ne-water stool kunzima ukuthi i-rectum iqukethe, ngakho ukugxila ekuthumeni kungahle kwenze inkinga ibe yimbi nakakhulu.

Kungcono kakhulu ukuzama ukusebenzisa amasu okuzolalisa umzimba wakho nokulibazisa ukunyakaza okuqhubekayo ukuze isitokisi singene inqubo yokwenza. Cabanga ngakho njengokwakha "isitulo sosuku kusasa".

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6. Sebenzisa Ukuphumula Ukuzivocavoca Ukugcina Isistimu Yakho Iphephile

I-IBS-D ifana nesimo se-Catch-22. Ukucindezeleka kungabangela ukuhanjiswa kweziqephu, kepha ukuhuda iziqephu zicindezela! Ukuphendula komzimba wakho kudlalwa lapha. Ukuze uphendule ngokusongelwa okubonakalayo, umzimba wakho uphenduka ngezindlela ezihlukahlukene, okunye okuzokwenza ukunyakaza kwamathumbu emathunjini. Kuyinto evamile kubantu abane-IBS-D ukuthi bahlole imizimba yabo ukuze baqinisekise ukuthi izinhlelo zabo zizosebenza. Ukunyakaza kwamathumbu noma imisindo kuba usongo obonakalayo bese ubeka impendulo engadingeki yokucindezeleka.

Okufanele ngikwenze? Ukubheja kwakho okuhle ukufunda nokusebenzisa ukuzivocavoca ukugcina umzimba wakho ube nokuthula njengoba unakho. Ungase uthole ukuthi kuyasiza ukubandakanya emisebenzini ehlose ukunciphisa izinga lokuqala lokukhathazeka lomzimba wakho, njenge- yoga , ukuzindla kanye ne-tai chi.

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7. Zama i-At-Home Hypnotherapy Program

I-hypnotherapy iboniswe ukuthi iyindlela yokwelapha ephumelelayo yezimpawu ze-IBS-D. Uma ungenakho ukufinyelela ku-hynotherapist oqeqeshiwe endaweni yangakini, ungazuza kusuka ohlelweni lokuqondiswa kwamanzi ngaphakathi. Nazi izinketho ezimbili ezinhle:

• Uhlelo lwe-IBS Audio 100

• Umsindo njenge-IBS App

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8. I-Sip Inye

Nakuba kunezinhlobonhlobo ze- herbal teas ze-IBS , eziningi zazo azifanelekile ku-IBS-D. Ngenhlanhla, kukhona okunye okuphawulekayo - itiye le-peppermint! Itiye lePeppermint akuyona nje kuphela ekunciphiseni imizwa yakho ye-digestive-frazzled, izingxenye ezitholakale e-peppermint zingakwazi ukukhulula imisipha emathunjini akho amakhulu - okubangelwa ubuhlungu obuncane kanye ne-motility ethuthukile.

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9. Inhloko kuDrugstore

Kunemikhiqizo emithathu engaphezulu kwezinto ezingase zibe usizo:

1. I-Peppermint Oil Capsules

Kukhona ukwesekwa kocwaningo lokusebenza kwamafutha e-peppermint ekunciphiseni ubuhlungu besisu kanye nokuchotshozwa kwe-IBS-D. Eqinisweni, amafutha e-peppermint ngisho anesibusiso se- American College of Gastroenterology . Ungachofoza lapha ukuze ufunde kabanzi mayelana namafutha e-peppermint ...

2. Imodium

Imodium iyi-anti-diarrheal imithi enephrofayili enhle yokuphepha. Ungacela udokotela wakho ukuthi imodium iphephile kangakanani ukuze uthathe ukubhekana nezimpawu zakho. Chofoza lapha ukuze ufunde kabanzi mayelana nokuphepha kwe-Imodium ...

3. i-calcium

Kule mikhiqizo emithathu efakwe lapha, i-calcium njengencomo isekelwe kuphela emibikweni ye-anecdotal, ngaphandle kwesayensi elukhuni mayelana nokusebenza kwayo kwe-IBS-D. Noma kunjalo, kungase kudingeke uzame. Chofoza lapha ukuze ufunde kabanzi nge-calcium ye-IBS-D ...

_Umthombo:

_{I-Ford, A., etal. "I- American College of Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation " I- American Journal of Gastroenterology 2014 109: S2-S26.}