Xa uxinzelelo luya kwisisu nasegulini
Nangona kukho iintlobo zeemeko zempilo ezahlukahlukeneyo ezinesifo sohudo njengesibonakaliso, ngamanye amaxesha imbangela yesifo sohudo sinokuthi kubangelwa ukuxinezeleka okanye ukuxhalabisa. Ukuba oku kwenzeka kuwe-oko kukuthi, ufumana iimpawu zokurhoxisa xa ungaguli, kodwa kunoko "zigxininiswe" -kuya kunceda ukufunda ukuba kutheni le nto yenzeka kwaye zeziphi izicwangciso onokuzisebenzisa ukuze ugweme le nto engathandekiyo, kwaye ngokuqinisekileyo uphawu olungathandekiyo, lomzimba.
Ikhonkco
Isizathu sokuba unako ukufumana isifo sohudo xa ugxininiswe ngokukhawuleza ukuhambelana nomzimba wakho wokuphendula uxinzelelo , into ebizwa ngokuba yi-"fight-or-flight". Le mpendulo yayenza umsebenzi omkhulu ekusinceda siphila njengezilwanyana, ikakhulukazi emva xa sasijongene nezinto ezifana neengonyama ezilambileyo. Kodwa ukuphendula okufanayo kuye kwaba nzima nakwimingeni ejongene nayo, kunye nokuhamba ngokukhawuleza, ubomi bwanamhlanje.
Xa ufumana into oyibona njengongongelo, umzimba wakho uphendukela ngeenguqu ezihlukahlukeneyo zomzimba: izinga lentliziyo kunye nokunyuka kokuphefumula, imisipha yakho isondele, igazi libhekiselele kwimida yakho, kunye neyona nto ihambelana nengxubusho yangoku, iingqamlezo zakho zekholoni Nyusa isantya. Kwezinye iimeko, ukunyuka kwintsebenzo ye-colon kungabangela uphawu lokurhudo.
Ukucacisa ukuba ngaba okanye ayikho i-IBS
Abantu abanesifo esilumkileyo esiswini (IBS) basenokungqina ngokubangela ukuba uxinzelelo luye lwenkqubo yokugaya.
Nangona kunjalo, kunokwenzeka ukufumana isifo sohudo ngaphandle kokuba ne-IBS. I-IBS i-syndrome echaphazelekayo ngokubangela iintlungu zesisu kunye neengxaki ezibalulekileyo kunye eziqhubekayo kunye nesifo sohudo okanye ukuzithiba. Ukuxilongwa kwe-IBS kwenziwa ngokwemiqathango ethile eyaziwa njenge- criteria yeRoma .
Ukuba isifo sohudo esinxulumene noxinzelelo luya kwenzeka kaninzi, kufuneka wenze ukuqesha kunye nogqirha wakho ukuxilongwa ngokufanelekileyo, njengoko kukho ezinye iimeko zempilo ezinokubangela ukuba ufumane isifo sohudo xa uxinzelelekile. Kodwa, ukuba urhudo oluchaphazelekayo lwenzeka kuphela kanye ngexesha elithile, akunakwenzeka ukuba nayiphi na into eyenzekayo.
Ungenzani
Akumele ube yintlungu ekhuselekileyo yokudwelisa. Kukho iindlela ezahlukeneyo zokulawula uxinzelelo onokuzisebenzisa ukuze uncede umzimba wakho uphumelele kwimpendulo yawo kwimoxinzelelo yangaphandle. Imisebenzi emibini edibeneyo nokunciphisa izinga lokuxhalabisa komzimba wakho yi-yoga kunye nokucamngca. Ukusebenzisa eyodwa okanye zombini kwezi ziza kukunceda ukuba usebenze ngokuthe ngcembe ngeemeko ezixinzelelekileyo ebomini bakho obuvela.
Kukho neendlela zokuphumla ezinokusebenzisa "kwindawo" ukukunceda umzimba wakho ukucima impendulo yokunyamezela kwaye ngoko nethemba uyathula phantsi amathambo akho, ekukuncedeni ukuba uqhubeke nokudwelisa iziqulatho. Ezi ziquka ukubonwa, ukunyamezela ukuphefumula , kunye nokuzilahla kwemisipha . Njengazo zonke izakhono, le mizimba yokuphumula iyasebenza xa iqhutyelwa rhoqo.
Ukuba ungaphantsi koxinzelelo oluninzi ixesha, kubalulekile ukuba ukhangele iinjongo zobomi bakho ukuze ubone ukuba utshintsho lunokwenzelwa ukunciphisa izinga lakho loxinzelelo. Izakhono zokuxazulula iingxaki kunye nezakhono zokuqinisekisa zingasetyenziselwa ukwenza ubomi bakho bukhulu. Kungaba luncedo ukuqalisa enye ingqondo ye-psychotherapy ukukunceda ukulawula kangcono uxinzelelo kunye nemingeni ebangela ukuba uhudo oludityaniswe ngcinezelo.
Nini ukuza kugqirha ugqirha
Nangona unesiqiniseko sokuthi uxinzelelo lusegwenxa, kufuneka uxoxe naluphi na isikhalazo esingaqhelekanga ngogqirha wakho ukuqinisekisa ukuba akukho nanye isifo esikhoyo kunye negalelo kwingxaki.
Ufanele ufune unyango olusondeleyo xa ufumana naluphi na olu lulandelayo:
- Igazi kwiisitishi okanye nayiphina uphawu lokuphuma kwegazi
- Ukuditywa kwamanzi
- Ifiva ngaphezu kwama-102 F okanye umkhuhlane ohlala ngaphezu kweentsuku ezintathu
- Ukuphuma kwamanzi
- Ubuhlungu besisu esiswini
> Imithombo:
> Chang L. Indima yokuxinezeleka kwiimpendulo zePhysiologic kunye neMpawu zeCliniki kwi-Irritable Bowel Syndrome. Gastroenterology . 2011; 140 (3). i-doi: 10.1053 / j.gastro.2011.01.032.
> Uhudo. Isizwe seSizwe soSifo sikashukela kunye neeNtsholongwane zeNtsholongwane. https://www.niddk.nih.gov/ealth-information/digestive-diseases/diarrhea.