Abubuwa mafi kyawun da zaka iya yi na IBS-D

Mafi yawan ciwon daji na Iblis-IBS (IBS-D) zai iya shawo kan rayuwarka, tare da alamun rashin lafiyar cututtuka na ciwo na ciki, damuwa, gaggawa da kuma motsa jiki na ci gaba. Tun da zaɓin magani sun iyakance, yana da ƙarfafawa don sanin cewa akwai wasu hanyoyi masu mahimmanci da za ku iya ƙoƙarin sauƙaƙe alamun bayyanarku kuma ku taimaki tsarinku don yin aiki a cikin hanyar lafiya. A cikin wannan zane-zane, za ku sami matakan da na fi dacewa game da IBS-D.

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1. Fahimci Matsala

Akwai abubuwa biyu da ba daidai ba a cikin tsarin da ke haifar da alamun lafiyar IBS-D.

Na farko shine matsalar motility . Ƙun tsokoki a cikin babban hanji suna nunawa da sauri sosai. Saboda wannan hanya mai sauri, isasshen ruwa ba a fitar da shi daga cikin ɗakin, wanda ya haifar da kwakwalwan da suke kwance da ruwa. Kuma a cikin wani bambance-bambance na yanayi, zane-zane yana da alamar faɗakar da ƙira don ƙarin fitarwa - ma'anar ƙarin tafiye-tafiye zuwa gidan wanka.

Batun na biyu shine cututtuka na visceral , a cikin cewa ƙwayoyin jijiyoyi a cikin hanzarinka suna da halayyar halayen kai tsaye don ƙarfafawa da matsa lamba. Wannan shi ne abin da ya faru game da ciwo da damuwa da kake fuskanta.

Saboda haka makasudin shirin kula da kai shine yin abin da za ka iya don rage sashin jikin ka na ciki kuma rage ragewar tsarinka ga masu tayarwa. Za mu bincika wasu daga cikin zaɓuɓɓukanku a kan jerin zane-zane na gaba.

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2. Get Sunny game da Abincin Abincinku

Zai iya da wuya a gwada kokarin gano abin da abincin ke haifar da alamar cututtuka! Saboda mutane da yawa waɗanda ke da IBS-D suna ci gaba da haɗari da ƙima - kuma ba tare da wata hanya ba - abincin ƙuntata saboda jin tsoron farawa bayyanar cututtuka, za ku buƙaci samun ɗan kimiyya game da dukan abu.

Kada ku firgita! Wannan ba shi da wuya kamar sauti. Za ku fara fara dan abincin abinci da amfani da rage cin abinci don yanke abincin da zai iya haifar da hankali .

Kuna son rikodin wasu dalilai (misali, matakan damuwa da canjin hormonal) wanda zai iya taimakawa ga duk wani alamu na nuna alama, don tabbatar da cewa mutum yana da matsala sosai a gare ku. Idan kuna gwagwarmaya tare da neman abinci wanda kuke ji yana da lafiya don cin abinci, kuna iya yin la'akari da yin shawarwari tare da likitan kwalliya ko likita .

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3. Yi la'akari da Low-FODMAP Diet

Abincin rageccen FODMAP yana da karfi na bincike don tasiri a rage cututtuka na IBS-D. Wannan abincin yana buƙatar ka kawar da abincin da ke dauke da wasu carbohydrates da aka sani da FODMAPs na tsawon mako huɗu. Da zarar kun kasance a cikin wannan lokacin, kuma kuna fatan jin dadin kuɗi , to sai ku ƙara kowane tsari na FODMAP a cikin abincin ku kuma ku binciki duk wani ci gaba da zazzagewa.

Bincike ya nuna cewa bayyanar cututtukan IBS suna inganta sosai game da kimanin kashi 75 cikin 100 na mutanen da ke bin doka. Nasararka a kan abincin za a inganta sosai idan kana aiki tare da mai sana'a mai cin ganyayyaki.

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4. Tweak Your Habits Habits

Kodayake masu fama da IBS-D sun yi amfani da lokaci mai yawa suna damu da abin da za su ci , yana da mahimmanci a mayar da hankalin yadda za'a ci. Mutanen da ke da IBS-D suna shafe abinci, suna tunanin cewa ƙananan ciki zai haifar da ƙuƙwalwar ƙafa. A cikin kwarewar marubucin wannan, wannan kuskure ne. Idan kunyi tunanin hanji kamar mai ɗaukar belin, za ku so kullunku ta ɗauka har ma, har abada, don taimakawa wajen aiki mafi kyau.

Gudun dafa abinci yana haifar da haɗarin ƙin ciyawa, wadda kanta zata iya ƙarfafa takunkumin hanyoyi. Kuna iya ganin cewa cin kananan abinci a ko'ina cikin rana yana taimaka wajen rage yawan haɓaka tsarinka.

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5. Kada Kayi ƙoƙarin Kyau

A cikin kwarewa, mutane masu yawa na IBS-D suna kuskure suyi zaton zasu rage haɗarin fuskantar ciwo ta hanyar tabbatar da cewa jikinsu ba kome ba ne. Matsalar wannan ita ce, jin daɗin ba komai bane! Sabo ne ake samar da su a kowane lokaci.

Ƙarfafa ƙwayoyin hanyoyi don ci gaba da samun sakamako na banza a cikin kwatarwa wanda ya zama sutura kuma yafi ruwa tare da kowace motsi. Tsuntsaye da ruwa yana da wuya a rage dubun dubun, don haka mayar da hankali kan ɓatawa na iya kawai sa matsalar ta fi muni.

Zai fi kyau a yi ƙoƙarin amfani da hanyoyi don kwantar da hankalin jikin ka kuma jinkirta karawar motsi don ƙarfin hali zai iya shawo kan aiwatarwa. Ka yi la'akari da shi a matsayin gina ginin "gobe".

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6. Yi amfani da Harkokin Rashin Gyara don Tsaftace Tsuntsarki

IBS-D yana kama da yanayin Catch-22. Matsalar na iya haifar da cututtukan cututtuka, amma cututtukan zazzabin suna da damuwa! Komawar jigilar jikinka tana wasa ne a nan. Don amsawa ga mummunar barazana, jikinka yana cikin hanyoyi daban-daban, ɗaya daga cikinsu shine ya haifar da motsi na hanji. Yawanci ne ga mutanen da ke da IBS-D don bincika jikinsu don shaida cewa tsarin su zai yi aiki. Hanyoyin intestinal ko ƙugizai sun zama mummunar barazanar sannan suka kaddamar da martani marar bukata.

Me za a yi? Mafi kyawun ku shi ne koya da yin amfani da motsa jiki don kiyaye jikinka a kwantar da hankali yadda za ku iya. Hakanan zaka iya taimakawa wajen shiga ayyukan da ke da nufin rage yawan ƙimar jikinka ta jiki, irin su yoga , tunani da kuma tai chi.

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7. Gwada Shirin Harkokin Harkokin Harkokin Kiwon Lafiyar Hoto

Hypnotherapy an nuna ya zama magani mai mahimmanci ga bayyanar cututtuka na IBS-D. Idan ba ku sami damar shiga likitancin likita ba a gida, za ku iya amfana daga tsarin da aka tsara ta gida. Ga waɗannan zaɓi biyu masu kyau:

• IBS Audio Shirin 100

• Sounds Like IBS App

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8. Sip Wasu Tea

Ko da yake akwai ire-iren ganye na IBS , yawancin su basu dace da IBS-D ba. Abin baƙin ciki, akwai wani abu mai ban mamaki sosai - shayi na shayi! Kayan shafaccen shayi ba kawai ba ne kawai don jin daɗin jijiyoyin kwayar halitta, wadanda aka samo a cikin walƙiya na iya kwantar da tsokoki a cikin babban hanji - sakamakon rashin ciwo da ingantaccen motil.

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9. Shugaban ga Drugstore

Akwai samfurori guda uku waɗanda suke iya taimakawa:

1. Cikakken Man Za'ayi

Akwai tallafin bincike don tasiri na man shafawa a cikin easing da ciwon ciki na ciki na IBS-D. A gaskiya, man shafawa man fetur yana da albarkar Cibiyar Kasuwancin Amirka ta Gastroenterology . Zaka iya danna nan don karantawa game da man fetur

2. Imodium

Imodium wani maganin anti-diarrheal yana da sanarwa mai kyau. Zaka iya tambayi likita nawa imodium na da lafiya don kai don magance alamar cututtuka. Danna nan don karantawa game da amincin Imodium ...

3. Calcium

Daga cikin samfurori guda uku da aka jera a nan, masallaci a matsayin shawarwarin yana samuwa ne kawai a kan rahotanni, ba tare da wata kimiyya mai tsanani ba game da tasiri ga IBS-D. Duk da haka, yana iya zama darajar gwadawa. Danna nan don ƙarin koyo game da allurar na IBS-D ...

_Source:

_{Ford, A., et.al. " Cibiyar Kasuwancin Gastroenterology na Amirka na Gudanar da Harkokin Ciwon Buka da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa " Jaridar American Journal of Gastroenterology 2014 109: S2-S26.}