Kana iwe uchitya, iwe unonyanya kunzwa uchinge wakakurumidza
Kana iwe uine chirwere chekurambana-chinonyanya kukosha IBS (IBS-D), iwe unonyatsoziva manzwiro ekutya kunogona kufambidzana nemanzwiro ekurambana kwemahara . Kuzvidya mwoyo kwekusapinda muimba yekupinda munguva inogona kuita kuti kunzwa kunzwe kuwedzere, kuwedzerwa mumimba kuputika uye kuwedzera pfungwa yekukurumidzira.
Nenguva iyo kune zvimwe zvinhu zvaunogona kuita kana uchinge uine chirwere cheBS chinokurumidzira kuti ubatsire kugadzirisa urongwa hwako kusvikira iwe unogona kufamba nenzira yakachengetedzeka yekugeza.
Chengeta Zvaunofunga Zvicherechedza Ne Pep Talk
Mitumbi yedu, kunyanya guts, inofanana chaizvo nezvatiri kufunga uye kunzwa. Apo patinotaura isu pachedu nenzira yakavhunduka, miviri yedu inopindura nekukanda pamusana wekushushikana kwehutano . Zvinosuruvarisa, muviri unorongwa kuti usunungure hutachiona munguva dzekukurumidza sechikamu chemhinduro yekuputika-kana-ndege.
Iwe unogona kushandisa ruzivo urwu rwekushanda kwehutano hwako hwekudya kuitira kuti iwe ubatsire. Kutaura uchizvidzora iwe pachako kuchakurudzira muviri wako kuti "udzivise" inonzi alarm system.
Kuzvinyaradza Kutaura Mienzaniso
Mukushandisa kushandisa kunyaradza kuzvitaura, iwe unoda kufunga nezvekutaura iwe pachako nzira yaungataura nayo neshamwari yepedyo yainge yagumbura kana yakatsamwa. Iva nomutsa, unotsigira uye unokurudzira.
- "Ndinofanira kuedza kuramba ndakanyarara. Regai ndifemedze uye ndiedze kuva wakasununguka sezvo ini ndichiita nzira yangu kuenda mudzimba yekugezera."
- "Kunyarara kwandinogara, kunonyaradza muviri wangu uchava."
- "Ndinofanira kuva nerutendo mumuviri wangu, kuti hauzoregi kusvikira ndakachengeteka mudzimba."
Izvi zvinogona kutinhira zvishoma, asi kuva ne mantra kunogona kubatsira. Shandisa chero mazwi kana mazwi ekurudziro anoshanda kukubatsira kuti urambe wakadzikama uye uchitarisa kusvikira wava kusvika pakamuri.
Usaedza Eta
Vamwe vanhu vane IBS-D vanoedza kubvisa matumbo avo, vachitenda izvi zvinoderedza mukana wekurambana.
Asi hutumbu hahuna kumbobviswa zvachose; mutumbi nguva dzose uri kubudisa chigaro chitsva. Uye nguva dzose kuedza kuvhara kuchaita kuti zvigadziriswe nguva dzose, izvo zvakaoma kuti muviri uve nawo. Saka nokuedza kuenda kusvikira iwe usina chinhu zvinowanzoita kuti udzoke pane kungobatsira nedambudziko rehara.
Shandisa Maitiro Akanyanya Kufuridzira
Kumusoro, kufema kunoputika kunoratidzirwa kunyanya kuderedza kushungurudzika kwenguva pfupi. Chinhu chakanaka pamusoro pekushandiswa kwekufema kwakadzika, nenzira yakasiyana nedzimwe nzira dzokuzorodza , ndeyekuti inogona kushandiswa kupi zvako, chero nguva, pasina mumwe munhu anoziva. Kufanana nehutano hwose, iwe unowedzera kuita zvakanaka iwe uchava.
Yeuka Makamuri Ezviitiko Zvakawanda
Kune munhu ane chirwere chinokonzera kudya chinokonzera marara, kune nguva dzose kutya kwekusawana chimbudzi panguva. Zvisinei, njodzi dzakadaro hadzina kuwanikwa. Mumuviri wako wakadzidziswa kubvira pauri muduku zvikuru kubata chigaro kusvikira iwe ugere paimba yega. Saka kana iwe uchizununguka kunze kwekuti iwe haufungi kuti iwe unogona kuzvigadzirisa, ingoyeuka zviitiko zvaunofarira.
> Sources:
> Ford, A., etal. American College of Gastroenterology Monograph paKutonga kweIriritable Bowel Syndrome uye Chronic Idiopathic Constipation American Journal of Gastroenterology 2014 109: S2-S26.
> Kushungurudzika uye Gastrointestinal Tract American Journal of Physiology - Maviri uye Chiropa Physiology 2011 4: G519-G524.