Ukulawula uxinzelelo lokuthintela ukugubha: Ukuzivocavoca, ukulala nokunye
Ingaphezu kwesigamu sabantu abahluphekayo xa besithi intlungu iphila ngokukhawuleza kunye noxinzelelo olusebenzayo kwandisa ukutshabalalisa kwabo. Nangona uxinzelelo lungaxhunyiwe ngqo kwi-heartburn, kwaziwa ukuba kunokukhokelela ekuziphatheni okungabangela ukuguquka kwenhliziyo. Ngethuba lexesha elixinzelelekileyo, iinkqubo ziphazamiseka kwaye abantu abanakho ukulandela iindlela zabo eziqhelekileyo ngokuphathelele ukutya, ukusetyenziswa kunye namayeza.
Kubalulekile ukufumanisa iindlela zokunciphisa uxinzelelo, kwaye ngoko wenze ukukhwabanisa okuxinzelelekileyo uxinzelelo.
Ukuzivocavoca rhoqo
Oku akuncedisi nje ukunciphisa uxinzelelo kunye nokwandisa imvelo yamachiza, eyaziwayo njenge-endorphins kodwa inokunceda nokugaya.
Ukulala esixhenxe ukuya kwiiHolo ezili-8 ngobusuku
Oku kubaluleke ukugcina izinga lethu loxinzelelo phantsi. Uphononongo lubonise ukuba abantu abanokulala bazincipheko.
Yidla ukutya okulinganiselayo
Ngokutya izityalo ezininzi, iintlobo zemifuno kunye nentlanzi entsha, uya kunika ingqondo kunye nomzimba kunye nezondlo eziyimfuneko kukunceda wenze phantsi koxinzelelo. Kwakhona kubalulekile ukuphepha ukutya okuyizinto ezibangela ukuba usikelele .
Ukunciphisa ukusetyenziswa kotywala, i-caffeine, iteksi kunye neShukela
Ucwaningo luye lwabonisa ukuba ezi zinto zenza ukuba impendulo yokunyamezela iphakame. Utywala, i-caffeine, kunye necuba nazo zibangelwa ukuguquka kweentlungu.
Ukubonakalisa
Thatha "ukuphuka kwengqondo". Cinga indawo oyithandayo engqondweni yakho; nayiphi na indawo eyenza ukhululeke ukucinga nje ngawo.
Oku kungacinga ukuhamba nge-elwandle, ukuhamba ngeentaba, nokuba kusekhosini ekubukeni kwelanga. Ukubona okucamngcayo, ukuva, nokuphosa izinto ozicingayo kuya kukunceda ukhululeke.
Iyintoni Intshukumo?
"Ukubhukuda" ngokuqhelekileyo kuyimpawu zesifo se-reflux ye-gastroesophageal okanye iGERD.
Nge-GERD, iziqu zesisu esiswini zihlaziywa okanye zihlanjululwa zisuka kwisisu ukuya kwi-esophagus. Xa i-asidi ibetha i-esophagus uvakalelwa yintliziyo.
I-GERD ichongwa njani?
Ngokuqhelekileyo iGERD ifunyanwe ngugqirha ngokusekelwe kwiimpawu zakho kunye nokuqwalaselwa okwenziwe usebenzisa imbali kunye nokuhlolwa komzimba. Nazi ezinye iimpawu eziqhelekileyo zokususa intlungu:
- Unzima ukugwinya
- Uvakalelwa kukuba into enamathele emqaleni wakho
- Iintlungu zesifuba
- Umkhuhlane omile
- Ukuvutha emqaleni
- Ukukhathazeka okukhulu
Ukutshatyalaliswa Kwentlungu Kukuthathwa Njani?
Ukuguquka komlilo okubangelwa yi-GERD kungaphathwa ngokusebenzisa i-over-counter-counter or medication. Okokuqala, i-antacids efana ne-Mylanta kunye ne-Rolaids inikezela ukukhululeka kwexeshana ekugqibeleni. Okwesibini, ii-block block ze-H2 ezinjengeZantac zinqumle ukuveliswa kwe-asidi esiswini. Okwesithathu, i-proton-pump inhibitors (i-PPIs) njenge-Protonix yinqumle ukuveliswa kwe-asidi esiswini kwaye ivumele ukuba ibhedi lexesha lokulinda liphilise.
Bobabini ii-blockers ze-H2 kunye ne-PPI zifumaneka kwi-over-counter-counter and powers. Ekuqaleni, ugqirha wakho unokukucebisa ukuba uthabathe iipilisi zamanqaku ezimbalwa ukuze ubone ukuba ziyasebenza. Ukuba ezi fomathi ze-OTC zingasebenzi, uya kuhlawulwa umyalelo we-PPI ngamandla.
Ukuba uvakalelwa yintliziyo okanye nayiphina impawu yeGERD, kuluvo oluhle ukudibana nodokotela wakho ukuba uhlolwe ngaphambi kokuba uqale unyango lwe-counter-counter.