Xa ukhathazekile ngaphezu koko, uya kuziva ngokukhawuleza
Ukuba unesifo sohudo-ebaluleke kakhulu kwi-IBS (IBS-D), uyayazi kakuhle indlela yokuvavanya okuya kuhamba kunye nomvakalelo wesifo sohudo . Ukuxhalabisa kokungawenzi kwindlu yokuphumla ngexesha kunokukwenza ukuba ube nevakalelo ngakumbi, ukwandisa isisu somzimba kunye nokwandisa umongo wokuphuthuma.
Ngenhlanhla kukho ezinye izinto onokuzenza xa ufumana i-IBS ukurhoxisa ukunyamezela ukuzinceda ukuzinzisa inkqubo yakho kude kube yinto ekhuselekileyo yenza indlela yakho yokuhlambela.
Gcina Ukuhamba Kwakho Ukujonga Nge-Pep Talk
Imizimba yethu, ingakumbi i-guts yethu, ixhomekeke kakhulu kwizinto esizicingayo nesivakalelo. Xa sithetha nathi ngokwethukile, imizimba yethu iphendula ngokukhaba kwinkqubo yokuphendula ingxaki . Ngelishwa, umzimba uhlelwe ukukhulula ukulawulwa kwezilwanyana ngokukhawuleza njengenxalenye yempendulo yendiza-okanye-yendiza.
Ungasebenzisa olu lwazi malunga nokusebenza kwenkqubo yakho yokugaya ukutya . Ukuthetha ngokuzinzileyo kuya kukukhuthaza umzimba wakho ukuba "ucime" inkqubo ye-alamu.
Ukukhupha imizekelo yokuziThetha
Xa usebenzisa ukuzithengisa ukuthetha, ufuna ukucinga ngokuthetha nawe ngendlela oya kuthetha ngayo nomhlobo osondeleyo owacaphukisa okanye ephazamisekile. Yiba nomusa, uxhasane kwaye ukhuthaze.
- "Ndimele ndizame ukuhlalisa. Makhe ndiphefumule kwaye ndizame ukukhululeka njengoko ndenza indlela yam yokuhlambela."
- "Ndiyathula, ndiba ngumzimba wam umzimba."
- "Ndimele ndibe nokholo emzimbeni wam, ukuba awuyi kukhulula kude ndihlale ngisesekhaya ngasese."
Ezi zivakalayo zincinci, kodwa ukuba ne-mantra kunokunceda ngokwenene. Sebenzisa nantoni na amagama okanye isikhuthazo esisebenza kukukunceda uhlale uxolo kwaye ugxile uze ufike kwindawo yokuphumula.
Musa ukuzama ukungabi nalutho
Abanye abantu abane-IBS-D bazama ukukhupha izibilini zabo, bakholelwa ukuba oku kuya kunciphisa amathuba okuhambisa.
Kodwa izibilini azisoze zaphela; umzimba uvelisa i-stool entsha. Kwaye ukuzama ukuzityhila rhoqo kuya kubangela izitulo ezikhululekayo rhoqo, enzima ukuba umzimba uqulethe. Ngoko ngokuzama ukuhamba de ungenanto inokwenzeka ukuba ibuyele ngaphandle kunokuncedisa ingxaki yokuhanjiswa.
Sebenzisa amaProthing Deep Breathing
Ubunzulu, ukuphefumula okubonakalayo kuboniswa ngokukhawuleza ukunciphisa uxhalaba lwesikhashana. Into enhle malunga nokusetyenziswa kobugcisa obunzulu, ngokungafani nezinye iindlela zokuphucula , kukuba zingasetyenziselwa kuphi na, nayiphi na ixesha, kungekho mntu owaziyo. Njengazo zonke izakhono, xa usebenza ngokwakho uya kuba ngcono.
Khumbula izingozi zezithuthi eziqhelekileyo
Kuloo mntu unomdla wokutya okubangela ukuba uhudo, kukho rhoqo ukwesaba ukungena kwindawo yangasese ngexesha. Nangona kunjalo, ezo zengozi azifaneki. Umzimba wakho uqeqeshwe ukususela ekubeni uselula kakhulu ukuba ubambe isitulo uze uhlale kwindlu yangasese. Ngoko ukuba ukhululeka ngenxa yokuba ungacingi ukuba unako ukubamba, khawukhumbule nje iingxaki ezithandayo.
> Imithombo:
> Ford, A., ne.al. Ikholeji yaseMerika yeGastroenterology Monograph ekulawuleni i-Irritable Bowel Syndrome kunye ne-Chronicle Idiopathic Constipation American Journal of Gastroenterology 2014 109: S2-S26.
> Inkxalabo kunye neGastrointestinal Tract American Journal of Physiology - Izifo zesisu kunye nePilsiology 2011 4: G519-G524.