Nzira Yokubvisa Yenyu Yenyu Alarm System
Iwe unogona kutora matanho anoshanda kuti udzikise zviratidzo zvako zveBS nokudzidza dzimwe nzira dzakadzikama dzokuzorodza . Danho rako rokutanga nderokunyatsonzwisisa kuti ndeyekuti kushungurudzika kunokanganisa IBS yako.
Kunyanya Kushungurudzika
Unoyeuka here izwi rokuti "kurwa kana kutiza" kubva kuchikoro chako chesekondari yebhaibheri? Iwe ungangodaro usina kunge wakanyatsocherechedza ipapo, asi kana iwe uri kutambura nehasha dzinoshungurudza bowel syndrome (IBS), muviri wako zvechokwadi unoda kuti iwe ugare uye unoteerera zvino.
Kurwisana-kana-kuputika, kana zvichizivikanwa sekushushikana kwepfungwa, ndiyo nzira iyo muviri wedu unopindira pane chimwe chinhu chinoita sechinotyisa. Kushushikana kwepfungwa kwakave kwakakosha pakupona kwedu semhando. Dzoka apo madzitateguru edu aigara mumapako, kana akawana tigera, ivo zvechokwadi vaida zvose zvepanyama yavo kuti varwe nenondo kana kuti vatize upenyu hwavo. Kuti izvi zvigone kuitika, muviri unoita nekuputika, moyo, uye kukanganisa mumisungo yemigumo yedu. Sezvo mutumbi unotarisa kufunga kwawo pakukurudzira kurwisana kana kutizaira, maitiro ezvirwere zvezvirwere zvinodzivirirwa uye kune kuyerwa kwezvinhu zvinotungamirirwa kune chirwere chekudya. Mune mamwe mazwi, kana iwe uri mumamiriro ehupenyu-kana-kufa, zvingadai zvisina basa kana chirwere chako chikadya chikamu ichocho chachangodya kudya kwemasikati.
Kushungurudzika Kunopindurwa Kunobatana sei neBS?
Zvinotyisidzira kumitumbi yedu hazvisati zviri pachena sezvinofamba kubva mubako uye kusangana nemhuka.
Iye zvino, pane zvinhu zvakawanda izvo "zvinotitambudza kunze" uye miviri yedu inogadzirisa nehumwechete hunochinja hupenyu hwehupenyu. Zvinotaridzika kuti kunyanya-kukurudzira kwezvinokonzera kushungurudzika nemhaka yezvinetso zvevanhu vemazuva ano zvakakonzera kukura kwezvirwere zvinoshungurudza, zvakadai seBS. Mune mamwe mazwi, sarudzo haisisiri kushanda sezvinongoita mukugadzirwa kwayo kwepakutanga.
Vatsvakurudzi vachiri kuedza kushandura nzira dzehupenyu dzinobatanidzwa mukudzvinyirira kwekushushikana uye ukama hwezvinhu izvi zvekudya kusagadzikana kunoonekwa muBS.
Relaxation uye Kupindura Kwepfungwa
Zvinobatsira kufungidzira kushushikana kwemuviri semuviri sehutano hwemhuri. Apo chinotyisidzira kuchengeteka chinowoneka, inye inopera. Kuti zvinhu zvidzokere kune imwe yorugare uye zinyararire, inye inofanira kuvharwa. Kuti uvhare mvumo, mharidzo inofanira kutumirwa kuuropi kuti "zvose zvakanaka" uye matanho anofanira kutorwa kudarika kuchinja kwemuviri kwatinoziva kutonga.
Maitiro ekuzorora ndiwo chigadziro chakanaka chokubvisa kushushikana. Maitiro makuru ari kutaridzika, kufema kufema uye kufambira mberi kwemasimba kunonoka. Kushandiswa kwekuona kusununguka kunobatsira kusiyanisa pfungwa kubva pakufunga kwayo kwekutyisidzira. Kufuridzirwa zvakadzama uye kusuruvara kunonoka kunoita kuti muviri uve nechiitiko chakanyatsosiyana neicho chinodiwa munguva dzekutambudzika. Izvi zvinotumira shoko rakasiyana kune uropi, shoko rekuchengeteka, rinobvumira uropi "kumira pasi" uye kubvisa kushushikana kwekupindura.
Hapana Mirivha yeMagetsi
Maitiro akasiyana akashanda kuvanhu vakasiyana.
Iyo pfungwa yakanaka kuedza zvakasiyana-siyana zvekuzorodza maitiro kuti uone kuti ndezvipi zvikamu zvinonyanya kubudirira pakukubatsira kuti uwane hupenyu hwekuzorora. Nokuda kwemigumisiro yakanakisisa, tsvaga chigaro chisina kunaka uye kupedza maminitsi gumi, kaviri pazuva, uchiita unyanzvi hutsva. Usamboita pamubhedha; iwe unoda kudzidzisa iwe kuti uzorore, kwete kuti urere. Zvisinei, kuita zvakanaka pamberi pemubhedha ndechimwe pfungwa yakanakisisa sekuti muviri wakasununguka uri kurara zvakanaka zvikuru.
Sezvaunova unyanzvi mune hutsika hutsva, iwe unogona kutanga kutarisa huwandu hwako hwekutambudzika mukati mezuva rako. Nekuita, iwe unogona kutanga kushandisa simba rako rekuzorora mumamiriro chaiwo enyika.
Iwe uchazviona uchishamiswa nekukwanisa kwako kukanganisa kuderedza dambudziko rako nekunyaradza muviri wako, zvose iwe pachako, pasina magyitiri emashiripiti. Iwewo uchange uchizvipa iwe zvimwe zvishandiso zvine simba zvekubatsira chirwere chako chekudya kuti chishande zvakajeka uye kuderedza mukana wekusagadzikana zviratidzo zveBS.
Relaxation How Tos
- Kuona maonero eRelaxation
- Deep Breathing Exercises
- Muscle Relaxation Exercises
Sources:
Benson, H. Relaxation Response (2000). New York: HarperTorch.
Monnikes, H., et.al. "Basa rekunetseka mupfungwa muhutano hwepamuviri hwehutano. Uchapupu hwekunetseka-kunokonzerwa nekugadzirisa mumatumbo mumusana uye kunzwisisika." Digestive Diseases 2001 19: 201-211.