8 Iingcebiso ezilula zokunciphisa i-Heartburn yakho

Phindela Eminye I-Control Over Health Your Esophageal

Ukuguquka, okubizwa nangokuthi isifo se-reflux esiswini (GERD) , sinokuba sisifo esibhubhisayo. Akukuphela nje ukugubha intliziyo kungakhululeki, ngezinye iinkqubo, kodwa kungabangela impembelelo yakho yokulala, kunye nokukwazi kwakho ukusebenza imihla ngemihla, ingaba kusemsebenzini okanye ekhaya.

Oku kuthetha, kubalulekile ukwazi ukuba unalo ukulawula kwisifo sakho.

Ukongeza kokulandela isiluleko sakho ugqirha (nokuba unokuphelelwa isisindo okanye ukuthatha amayeza) apha izicwangciso ezisibhozo ezilula ongazenzayo ngokwakho-indlela efanelekileyo yokuthatha ulawulo lokubuyisela ngaphakathi kwintlalo yentsapho yakho yonke imihla.

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Kuphephe Ukutya

Ukutya okukhulu kukunyusa isisu sakho kwaye ukwandise uxinzelelo oluphezulu malunga ne- sphincter esezantsi (i-LA yi-valve phakathi kwesisu sakho nesisu sakho). Ukunyuswa kwengcinezelo kunokuvula ii-LES, ukuvumela i-acid isisu ukuba ihlaziywe kwakhona kwi-esophagus, ebangela ukuba uloyiko oluvuthayo oluvuthayo.

Zama ukutya ezintandathu ezincinane imihla ngemihla, kunokuba zintathu ezinkulu, ukukhusela isisu sakho ukuba sande.

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Gwema ukutya okubangela ukutshabalalisa kwakho

Nangona kungekho nto yobungqina benzululwazi ukubuyisela ibango lokuba ukutya okuthile kubangela ukutshabalalisa, kunengqiqo ukuphepha (okanye ukunciphisa) ezo zibonakala ziboshwe ngokuthe ngqo kwimpawu zakho.

Ukutya kunye neengxube ezinokubangela okanye ukucaphukisa intlungu yakho, zibandakanya:

• Ukutya okuthosiweyo (greasy) okanye ukutya okunesonka
• Izidlo ezidumileyo
• I i sauces
• Imveliso yobisi yobisi yonke
• Tshokolethi
• Peppermint
• Utywala lwe-caffeinated (umzekelo, iziphuzo eziphathekayo, ikhofi, itiye, i-cocoa)
• Iziyobisi
• Utywala
• Iziqhamo zeCitrus kunye neentshisi (umzekelo, i-orange, iidipefruit)
• Iimveliso ezisuka kumatato

Ekugqibeleni, ukuba awuqinisekanga ukuba zeziphi ukutya okanye iziyobisi ezibangelwa ukukhwaza, jonga ukugcina iphephancwadi ngeveki ukukunceda ukuba ubone ukuhlaselwa kweentlungu.

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Gwema Ukutya Ngaphambi Kokulala Kwexesha

Ukulala phantsi ngesisu esipheleleyo kunokubangela ukuba isisu se-intanethi sineenkcenkceshela ngokubhekiselele kwi-sphincter esezantsi (LES), okwandisa amathuba e-acidi ukuba acwecwe.

Yingakho kungcono ukulinda ubuncinane ezimbini ukuya kwiiyure ezintathu emva kokutya ngaphambi kokulala. Ngamanye amazwi, thintela loo mizuzu yokuhlwaya ebusuku.

Njengomnye, kunomdla ukuba uqaphele ukuba isantya sokutya (umzekelo, ukutya ngokukhawuleza) akubonakali ukuba nefuthe ekutshatyalazweni, ukuphela kwexesha.

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Ukuphakamisa iNtloko yeBhedi yakho

Ukulala phantsi iindinyana ezicatshulwayo zesisu esiswini malunga ne-LES. Ngentloko ephakamileyo kunesisu, ubuncwane bunceda ukunciphisa olu xinzelelo.

Unako ukuphakamisa intloko yakho ngokubeka izitena, iibhloko okanye nayiphi na into eqinisekileyo kwaye ikhuselekile phantsi kweempawu zokulala. Nenjongo yokuphakamisa intloko yebhedi yakho ngeesentimitha ezintandathu ukuya kwezibhozo. Esi sicwangciso sinokubaluleka kakhulu kubantu abanobuhlungu bokulala xa belele (ekuthiwa yi-heartburn).

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Yeka Ukubhema

Ukubhema kudibene neengxaki ezahlukeneyo zempilo, kwaye enye yazo iyabetha. Enyanisweni, ukutshaya kuphazamisa ukutshabalalisa ngeendlela ezimbalwa ezahlukeneyo.

UkuSalela kunciphisa ukuveliswa kweSaliva
I-saliva yakho ngokwemvelo i-alkaline, ngoko inokukunceda ukuphelisa i-acid esiswini. I-saliva nayo inokunciphisa intliziyo ngokuhlamba i-esophagus nokuhlamba i-acid kwisisu.

Ukubhema kuyanda iZenzo zeReflux
Uphando lubonisa ukuba ukutshaya kwandisa ukutshaya kweentsimbi ngokunyuka ngokukhawuleza kweengcinezelo zangaphakathi kwesisu ngexesha lokukhwehlela okanye ukuthatha umoya ophezulu.

Ukubhema kukuphazamisa ukusebenza kwe-LES
Ukutshaya kunokuthi buthathaka kwaye kukhulule umgca we-sphincter esezantsi (LES), i-valve ehlanganisweni phakathi kwesisu kunye nesisu. Ukuba i-LES ayisebenzanga kakuhle okanye ibuyisela ngokungafanelekanga, okuphakathi kwesisu kunokusasaza kwakhona kwisigxina.

Ukuba ucinga ukuba ulungele ukuyeka ukutshaya, thetha nodokotela wakho. Kukho izicwangciso ezinokuzama ukuzenza, kwaye kaninzi ukudibanisa ukucebisa nokuyeka izibonelelo (umzekelo, unyango oluthathekileyo lwe-nicotine) lunconywa.

Ekugqibeleni, kukulungele ukuphepha ukutshaya komnye umntu xa ulawula ukutshabalalisa kwakho kunye nempilo yonke.

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Ukulinganiswa koMoya oyiNyolimo

Utywala lwandisa inani le-asidi esiswini kwaye luphinde lugqithise i-sphincter esezantsi (LES).

Nangona ukugwema utywala ngokupheleleyo isicwangciso esisodwa, ukuba (phantsi kolawulo lugqirha wakho) ukhethe ukumodareyitha kotywala, qwalasela ezi ngcebiso ezilandelayo:

• Nxila utywala ngamanzi okanye kwi-club soda
• Ukunciphisa ukusetyenziswa kotywala kwisitya esinye okanye ezimbini ezixutywayo, ezingekho ii-ounces ezili-16 zewayini, okanye ezingekho ngaphezu kweebhiya ezintathu
• Phuza iwayini emhlophe esikhundleni sewayini elibomvu
• Qaphela ukuba iziphi iziyobisi ezinxilisayo ziphucula ukutshaya kwakho kwaye uziphephe kangako

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Gwema iingubo zokugqoka

Izambatho ezihambelana ngokusisigxina esiswini , ezinjengeebhanti ezinqamlekileyo kunye neengqayi, zingancinciza isisu, kwaye zinyanzele ukutya malunga ne-LES. Oku kunokubangela ukuba isisu singene kwi-esophagus.

Ngako oko, kukulungele ukugqoka iimpahla ezifakwe ngokungaqhelekanga, ingakumbi ibhulukwe kunye neekhati ezihamba ngokukhululekile kwisisu sakho.

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Ukulawula Ukunyamezela Kwakho

Ingcinezelo ayizange iboniswe ngokwenene ibangela ukutshaya. Noko ke, kunokukhokelela ekuziphatheni okunjengokusela utywala, ukutshaya okanye ukutya ngokungcolileyo, oku kunokubangela ukutshabalalisa.

Ekubeni uxinzelelo lwakho lungakhokelela ekugqibeleni, kubalulekile ukufumana iindlela zokulawula uxinzelelo lwakho. Izindlela ezimbalwa zokuphucula ingqondo yakho kwaye unciphise uxinzelelo lwakho kuquka ukubandakanya ukuzivocavoca rhoqo, ukucamngca ngengqondo kunye / okanye imikhuba yokulala enempilo.

ILizwi

Ukuphila ngokubhukuda kunokuba ngumzabalazo, kodwa unokuthatha inxaxheba ebalulekileyo ekulawuleni ngokuziphatha ngendlela enempilo nokugcina ubunzima obuqhelekileyo.

Oko kuthetha, qiniseka ukuba uthethe ne-gastroenterologist ukuba iimpawu zakho ziqhubeka okanye zibuhlungu. Ukuguquka kwentliziyo engapheliyo, kungaqhubeki kwiingxaki ezinjenge-inflammation esophageal, izilonda eziphaphayo, ukonakala, kwanomdlavuza.

> Imithombo:

> B okanye i-S, i-Erdogan A, i-Bayracki B, i-Yildrim E, i-Vardar R. Igalelo lejubane lokutya lokutya kwizitho ze-reflux ze-gastroesophageal kwizigulane zezilwanyana ezigqithiseleyo. Dis Esophagu s. 2017 Jan 1; 30 (1): 1-6.

> Katz PO, Gerson LB, Vela MF. Izikhokelo zokuxilongwa kunye nokulawulwa kwesifo se-reflux yesifo se-gastroesophageal. Am J Gastroenterol. 2013 Mar; 108 (3): 308-28.

> Kohata Y et al. Iintlawulo zexesha elide lokuyeka ukutshaya kwi-reflux yesifo se-gastroesophageal kunye nempilo ehambelana nempilo. PLoS One . 2016 Feb 4; 11 (2): e0147860.

> I-National Institute of Diabetes and Digestive and Kidney Diseases. (2014). Unyango lweGER neGERD: Ulawula njani iGER neGERD?