Indlela Yokuvala Uhlelo Lokungena Lakho Lokungaphakathi
Ungathatha izinyathelo ezisebenzayo ukuze unciphise izimpawu zakho ze- IBS ngokufunda amasu ambalwa okuphumula . Isinyathelo sakho sokuqala ukuqonda ukuthi ukucindezeleka kuthinta kanjani i-IBS yakho.
Ukuphendula Ngokucindezeleka
Uyakhumbula igama elithi "ukulwa noma ukushayela" isigaba esikoleni sakho esiphakeme se-biology? Kungenzeka ukuthi awunakekeli ngokucophelela, kodwa uma uhlushwa isifo sofuba (IBS), umzimba wakho ngokuqinisekile ufuna ukuba uhlale futhi ulalele manje.
Ukusabela kokulwa noma okushayela indiza, okunye okubizwa ngokuthi ukuphendula ngokucindezeleka, yindlela umzimba wethu ophendula ngayo entweni ebonakala isongela. Impendulo yokucindezeleka ibalulekile ekusizeni kwethu njengezinhlobo zezilwane. Emuva lapho okhokho bethu behlala emaphandleni, uma behlangana ne-tiger, ngokuqinisekile babedinga yonke imithombo yabo yomzimba ukuze balwe ne-tiger noma babalekele ukuphila kwabo. Ukuze lokhu kwenzeke, umzimba uphenduka ngokuphefumula okwenyukayo, izinga lenhliziyo, kanye nokuhlukumeza emisipha yemikhawulo yethu. Njengoba umzimba uhlolisisa ukugqugquzela ukulwa noma indiza, isimiso somzimba sokuzivikela singavinjelwe futhi kukhona ukwehla kwezinsiza eziqondiswe ohlelweni lokugaya. Ngamanye amazwi, uma ngabe usesimweni sokuphila noma sokufa, bekungeke kube nendaba uma isisu sakho sigaya leso sandwich osidle sakusihlwa.
Ukucindezeleka Kanjani Ukuphendula Kuhlobene Ne-IBS?
Izinsongo emzimbeni wethu azisabonakali njengoba ziphuma emhumeni futhi zihlangana ne-tiger.
Manje, kunezinto eziningi 'ezisicindezelayo' futhi imizimba yethu isabela ngezinguquko ezifanayo eziphilayo eziphilayo. Kubonakala sengathi ukuvuselela ngokweqile ukubhekana nokucindezeleka okubangelwa ukucindezelwa komphakathi yanamuhla kuye kwabangela ekuthuthukiseni izifo ezihlobene nokucindezeleka, njenge-IBS. Ngamanye amazwi, uhlelo alusebenzi ngendlela ephathekayo njengoba kwakunjalo ekuklanyweni kwayo kwangempela.
Abacwaningi basalokhu bezama ukususa izindlela eziphilayo ezibandakanyeka ekuphenduleni ukucindezeleka kanye nobuhlobo balezi zinqubo zokungasebenzi kokugaya ukudla okubonakala ku-IBS.
Ukuphumula nokuphendula ngokucindezeleka
Kuyasiza ukucabanga ukuthi ukucindezeleka komzimba kuyisimiso sokuphepha ekhaya. Lapho kusongelwa ukuphepha, i-alamu iyahamba. Ukuze izinto zibuyele esimweni sokuthula nokuthula, i-alamu kufanele ivaliwe. Ukuvula i-alamu, umlayezo kufanele uthunyelwe ebuchosheni ukuthi "konke kulungile" futhi izinyathelo kufanele zithathwe ukuze zithinte izinguquko ezingokwenyama esizilawulayo.
Amasu okuphumula ayithuluzi elihle kakhulu lokuvala impendulo yokucindezeleka. Izakhi ezinkulu zibukeka, ukuphefumula okujulile nokuphumula kwemisipha. Ukusetshenziswa kokubukwa kokuzilibazisa kusiza ukuphazamisa ingqondo ekubonweni kwayo kokusongela. Ukuphefumula okujulile nokuphumula kwemisipha kudala isipiliyoni somzimba okungafani nalokho okudingekayo ngesikhathi sokucindezeleka. Lokhu kudlulisela umlayezo ohlukile ebuchosheni, umlayezo wokuphepha, okuvumela ubuchopho ukuba "bume phansi" bese uvala impendulo yokucindezeleka.
Awekho Amabhontshisi Omhlaba
Amasu ahlukene asebenzela abantu abahlukene.
Kungumqondo omuhle ukuzama izinhlobo eziningi zokuzilibazisa ukuze uthole ukuthi yiziphi izakhi eziphumelela kakhulu ekusizeni ukufeza isimo sokuphumula. Ukuze uthole imiphumela engcono kakhulu, thola isihlalo esihlelekile futhi usebenzise imizuzu engu-10, kabili ngosuku, usebenzise lawa makghono amasha. Ungalali embhedeni; ufuna ukuzifundisa ukuphumula, hhayi ukulala. Kodwa-ke, ukwenza kahle ngaphambi kokulala kungumqondo omuhle kakhulu njengoba umzimba okhululekile uzolala kangcono kakhulu.
Njengoba usuba nekhono kulezi zindlela ezintsha, ungaqala ukuqapha izinga lakho lezinkinga phakathi nosuku lwakho. Ngokuzijwayeza, ungaqala ukusebenzisa ikhono lakho lokuphumula ezweni langempela.
Uzothola uzimangazile ngekhono lakho lokunciphisa ngamandla izinga lakho lokucindezeleka futhi uthule umzimba wakho, wena ngokwakho, ngaphandle kwamabhontshisi omlingo. Uzophinde uzinikeze amathuluzi anamandla okusiza uhlelo lwakho lokugaya ukusebenza ngokushelela futhi ukunciphisa amathuba okuba nezimpawu ze-IBS ezingakhululekile.
Ukuphumula Indlela Tos
- Ukubukwa kwe-Relaxation
- Ukuzivocavoca okujulile
- Ukuzivocavoca kwe-Muscle Relaxation
Imithombo:
Benson, H. I-Relaxation Response (2000). I-New York: HarperTorch.
Monnikes, H., et.al. "Ukubangela ukucindezeleka ezinkingeni zomzimba ezisebenzayo. Ubufakazi bokushintsha kokucindezeleka ekukhuliseni kwamathumbu kanye nokuzwela." Izifo ezibizwa nge- Digestive Diseases 2001 19: 201-211.