Izinto ezilungileyo kakhulu ongayenza nge-IBS-D

I-diarrhea-ebalulekileyo ye-IBS (IBS-D) inokubangela ukuphazamiseka ebomini bakho, kunye neempawu zayo ezingenakulinganisekiyo zesisu esiswini, ukuphazamiseka, ukuphuthuma kunye nokubonakala kwimizimba . Ekubeni ukhetho lwezonyango lukhawulelana, kuyaqinisekisa ukuba kukho izinto ezithile eziqhelekileyo ezinokuzama ukuphucula iimpawu zakho kwaye uncede indlela yakho isebenze ngendlela ephilileyo. Kule slideshow, uzakufumana iingcebiso zam phezulu zokuphatha i-IBS-D.

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1. Qonda iNgxaki

Kukho izinto ezimbini ezihamba kakubi kwinkqubo yakho ezibangele iimpawu zakho ze-IBS-D.

Eyokuqala yinkinga ye-motility . Iimisipha kuwo wonke amathambo akho aqhubela phambili ukuhambisa izinto ngokukhawuleza. Ngenxa yeli nqaku elikhawulezayo, inani elaneleyo lamanzi alisuswe kwi-stool, okubangelwa izibonda ezingekhoyo kwaye zinyuka. Kwaye kwinqanaba elingaqhelekanga lemvelo, izitenxo ezivulekileyo zibonakala zibangele ukukhutshwa ngokufudukayo-okuthetha ukunyuka okunye kwindlu yokuhlambela.

Umba wesibini u- visceral hypersensitivity , ngokuba iimbilini ngaphakathi kwamathumbu akho achukumisekile ekuvuseleleni nasekunyanzelekeni. Yiyo ke into ebangela intlungu kunye nokunyanzelisa kwakho.

Ngako oko iinjongo zesicwangciso sokuzinyamekela kuya kuba ukwenza okusemandleni akho ukunciphisa umthambo wakho wamathumbu nokunciphisa indlela yokusebenza kwenkqubo yakho. Siza kuhlola ezinye zeenketho zakho malunga nohlu olulandelayo lweeslayidi.

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2. Fumana ngokucacileyo malunga neendlela zakho zokutya

Kungaba nzima ukuzama ukufumana ukutya okubangela iimpawu zakho! Ngenxa yokuba abantu abaninzi abane-IBS-D baqhuba umngcipheko wokugqithisa kakhulu - kwaye ngokungadingekile - ukukhawulela ukutya ngenxa yokwesaba ukumisa iimpawu, kuya kufuneka ufumane inzululwazi encinane malunga nento yonke.

Sungcangcazela! Oku akunzima kangako njengoko kuzwakala. Uza kuqala ukugcina idayari yokutya kwaye usebenzise ukutya kokunciphisa ukunciphisa ukutya okunokubangela ukuba uzwela .

Uya kufuna ukurekhoda ezinye izinto (umzekelo, amanqanaba oxinzelelo kunye nezinguquko ze-hormone) ezinokubangela ukuba kukho naziphi na iimpawu zokuphazamiseka, ukwenzela ukuba uqiniseke ukuba ukutya ngokuqinisekileyo kukukhathazayo ngokwenene. Ukuba unzima ukufumana ukutya oziva ukhuselekile ukuba udle, unokufuna ukuqwalasela ukubonisana nomqeqeshi wezondlo okanye umqeqeshi wezempilo .

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3. Cinga nge-Low-FODMAP Diet

Ukutya okuphantsi kwe-FODMAP kunokwenza uphando olomeleleyo ukuze luphumelele ekunciphiseni iimpawu ze-IBS-D. Oku kutya kudinga ukuba uphelise ukutya okuqulethe i-carbohydrates eyaziwayo njenge- FODMAP malunga neveki ezine. Xa usule xesha, kwaye unethemba lokuba uzive ulunge ngakumbi, uza kwandelelanisa udidi lweFODMAP nganye kwisondlo sakho kwaye uvavanye naluphi na usebenze ngokuqhubekayo.

Uphando lubonisa ukuba iimpawu ze-IBS ziphuculwe kakhulu malunga nabantu abangama-75% abahambelana nokutya. Impumelelo yakho ekudleni iya kuphuculiswa kakhulu xa usebenza nomsebenzi oqeqeshiweyo wokutya.

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4. Tweak Iimpawu Zakho zokutya

Nangona abagulayo be-IBS-D bavame ukusebenzisa ixesha elixhalabileyo malunga nokokutya , kubalulekile ukugxila kwindlela yokutya. Abantu abane-IBS-D badla ngokutya ukutya, becinga ukuba isisu esingenanto siya kubangela isilwanyana esingenalutho. Kulo lizwi lombhali, loo mpazamo. Ukuba ucinga ngamathumbu njengebhanti yokuthutha, ufuna ukuba ibhanti yakho yangaphakathi ithwale umthwalo, uqhubeke uqhubeka ukuze usebenze kakuhle.

Ukupheka ukutya kuphakamisa umngcipheko wokutya ngokutya, oko ngokwayo kunokunyanzelisa ukukhutshwa kwamathumbu emathunjini. Unokufumana ukuba ukutya ukutya okuncinci yonke imini kunceda ukunciphisa ukusebenziselwa kwenkqubo yakho.

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5. Musa ukuzama ukungabi nalutho

Kwamava am, abaninzi abane-IBS-D abachaphazelekayo bacinga ngephutha ukuba baya kunciphisa umngcipheko wokufumana isifo sohudo ngokuqinisekisa ukuba intlungu yabo ayinalutho. Ingxaki ngolu hlobo kukuba amathambo ayinalutho! Isitulo esitsha senziwa rhoqo.

Ukukhuthaza amathumbu ukugcina iziphumo zokukhupha isitulo esiya kukhululeka kunye nokunyuka kwamanzi kunye nentshukumo nganye. I-Loose kunye nesityana samanzi kunzima ukuba i-rectum iqulethe, ngoko kugxininiswa ekukhutsheni kunokukwenza ukuba ingxaki ibe yimbi.

Kungcono ukuzama ukusebenzisa izicwangciso zokuzinzisa umzimba wakho nokulibaziseka ukunyakaza okuqhubekayo ukwenzela ukuba isitulo singakwazi ukwenza inkqubo yokwenza. Cinga nje ngokuba isakhiwo "isitulo somso".

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6. Sebenzisa Ukuphumla Ukuzivocavoca Ukugcina Indlela Yakho Yokucoca

I-IBS-D ifana nesimo se-Catch-22. Ukuxinezeleka kunokubangela ukuhanjiswa kweengqungquthela, kodwa i-diarrhea episodes ixinzezelekile! Impendulo yomzimba wakho kudlalwa apha. Xa usabela kwisongelo esicatshulwayo, umzimba wakho uphendukela kwiindlela ezahlukeneyo, enye yazo kukuqala ukunyakaza kwamathumbu emathunjini. Kuqhelekile ukuba abantu abane-IBS-D bahlalutye imizimba yabo ukuze baqinisekise ukuba iinkqubo zabo ziya kusebenza. Ukunyakaza kwamathumbu okanye imisindo ibe ngumngcipheko obonakalayo kwaye ubeka isisombululo esingafunekiyo.

Kwenziwe ntoni? Ukubethelwa kwakho ngokufanelekileyo kukufunda nokusebenzisa izixhobo zokuphumula ukugcina umzimba wakho uzinzile njengoko unako. Unokufumanisa kukunceda ukubandakanya kwimisebenzi enenjongo yokunciphisa izinga lomzimba wakho wokuxhalabisa, njenge- yoga , ukucamngca kunye ne-tai chi.

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7. Zama i-At-Home Hypnotherapy Programme

I-Hypnotherapy iboniswe ukuba yonyango olufanelekileyo lweempawu ze-IBS-D. Ukuba awukwazi ukufikelela kwi-hynotherapist efanelekileyo kwindawo leyo, unokufumana inzuzo kwiprogram yasekhaya. Nazi iindlela ezimbini ezilungileyo:

• IBS Audio Program 100

• Izandi ezifana ne-IBS App

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8. I-Sip Inye

Nangona kukho iintlobo ezahlukeneyo ze- IBS ze-IBS , ezininzi zazo azifanelekanga kwi-IBS-D. Ngenhlanhla, kukho enye enye into ephawulekayo - itiye yeepermermint! I-Peppermint tea ayilunganga nje kuphela ekunciphiseni iimbilini zakho ezigcobileyo, izixhobo ezitholakala kwi-peppermint ziyakwazi ukukhulula izihlunu emathunjini akho amakhulu-okubangelwa intlungu engaphantsi kunye nokuphuculwa kobunzima.

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9. Intloko kwiDrugstore

Kukho iimveliso ezintathu ezingaphezulu kwee-counter ezingaba luncedo:

1. Iipilisi ze-Peppermint ze-Oil

Kukho inkxaso yophando malunga nokusebenza kweoli ye-peppermint ekunciphiseni ubuhlungu besisu kunye ne-IBS-D. Enyanisweni, ioli ye-peppermint ibe neentsikelelo ze- American College of Gastroenterology . Unokuklikha apha ukuze ufunde kabanzi ngeoli yepippermint ...

2. Imodium

Imodium yiphilisi yokulwa nesifo sokurhweba esineprogram efanelekileyo yokukhusela. Unokubuza ugqirha wakho ukuba imodium ikhuselekile kangakanani ukuba uthathe ukulungisa iimpawu zakho. Cofa apha ukuze ufunde kabanzi malunga nokukhuselwa kwe-Imodium ...

3. iCalcium

Kwizinto ezintathu ezidweliswe apha, i-calcium njengencomo isekelwe kuphela kwiingxelo ze-anecdotal, kungekho nzululwazi enzima malunga nokusebenza kwayo kwi-IBS-D. Nangona kunjalo, kunokufaneleka ukuzama. Cofa apha ukuze ufunde kabanzi malunga ne-calcium ye-IBS-D ...

_Umthombo:

_{I-Ford, A., ne.al. "I- American College ye-Gastroenterology Monograph kwi-Management of Irritable Bowel Syndrome kunye ne-Chronic Idiopathic Constipation " I- American Journal ye-Gastroenterology 2014 109: iS2-S26.}