Yadda za a Kashe Gidan Ƙararrawa na Intanit
Zaka iya ɗaukar wasu matakai don saukaka sifofin IBS ta hanyar koyo wasu fasaha na shakatawa . Mataki na farko shine fahimtar yadda yunkuri yake rinjayar IBS.
Matsalar Matsalar
Kuna tuna da kalmar "yakin ko jirgin" daga kundin ilimin ilmin makaranta? Wataƙila ba ku kula da hankali sosai ba, amma idan kuna fama da ciwo mai jijiyar zuciya (IBS), jikinku yana buƙatar ku zauna ku saurare yanzu.
Yin gwagwarmaya-ko-jirgin, wanda aka sani da shi azaman ƙarfin hali, shine hanyar da jikinmu yake yiwa wani abu da ya nuna barazana. Mahimmancin matsala ya zama muhimmiyar mahimmancin rayuwarmu a matsayin jinsi. A baya lokacin da kakanninmu ke zaune a cikin kogo, idan sun zo kan tigun, sun bukaci duk kayan su don suyi yaki da tiger ko gudu don rayukansu. Domin wannan ya faru, jiki yana haɓaka tare da ƙara ƙarawa, ƙwaƙwalwar zuciya, da kuma tashin hankali a cikin tsokoki na ƙananan mu. Kamar yadda jiki ya mayar da hankalinsa ga yin shiri don yaki ko jirgin, an haramta tsarin rigakafi kuma akwai raguwar albarkatun da aka kai ga tsarin kwayoyi. A wasu kalmomi, idan kun kasance cikin yanayin rayuwa ko mutuwar, ba zai zama mawuyaci idan zuciyarku ta narke wannan sanwicin da kuka ci ba don abincin rana.
Ta yaya Amsar damuwa ta bayyana zuwa IBS?
Gwanar da muke yi ga jikinmu ba su da tabbas kamar yadda suke tafiya daga kogo da kuma fuskantar tigun.
A yanzu, akwai abubuwa da dama da ke "jaddada mana" kuma jikinmu yana amsa tare da irin canjin canjin da ya dace. Zai bayyana cewa ƙinƙarar da ake samu na danniya saboda matsalolin duniyar zamani ya taimaka wajen ci gaba da cututtuka irin na IBS. A wasu kalmomi, tsarin bai daina aiki yadda ya dace kamar yadda aka tsara a cikin asalinsa.
Masu bincike suna kokarin ƙoƙari su rarraba abubuwan da suka shafi halittu da suka shafi mawuyacin hali da kuma dangantaka da wadannan hanyoyin zuwa ga dysfunction mai narkewa da aka gani a IBS.
Raguwa da Sabuntawar Matsalar
Yana da amfani muyi la'akari da yadda jigilar jikin ta kasance a matsayin tsarin tsaro na gida. Lokacin da barazanar tsaro ya bayyana, ƙararrawa ta ƙare. Domin abubuwa don komawa cikin zaman lafiya da kwanciyar hankali, dole a kashe ƙararrawa. Don kunna ƙararrawa, dole a aika sakon zuwa kwakwalwa cewa "duk yana da kyau" kuma dole ne a dauki matakai don karɓan canje-canjen jiki da muke da iko a kan su.
Fasaha dabaru sune kayan aiki mai kyau don juyawar amsawar danniya. Babban abubuwa suna nunawa, numfashi mai zurfi da kuma motsa jiki na ci gaba. Yin amfani da kallon shakatawa yana taimakawa wajen jan hankali daga tunaninsa game da barazana. Jin numfashi da kuma karfin jiki yana haifar da kwarewar jiki wanda yake daidai da abin da ake bukata a lokutan damuwa. Wannan yana nuna sako daban ga kwakwalwa, saƙo na aminci, wanda ya ba da damar kwakwalwa ta "tsayawa" kuma a kashe maida martani.
Ba Magic Shin
Daban-daban dabarun aiki don mutane daban-daban.
Kyakkyawan ra'ayi ne don gwada abubuwa masu yawa na shakatawa don sanin abin da waɗannan abubuwa suke da mahimmanci wajen taimaka maka wajen samun shakatawa. Don sakamako mafi kyau, sami kujera mai dadi kuma ku ciyar minti 10, sau biyu a rana, kuna yin sababbin sababbin ƙwarewa. Kada ku yi aiki a gado; kuna so ku koyar da kanku don shakatawa, ba ku fada barci ba. Duk da haka, yin aiki da kyau kafin gado yana da kyakkyawan ra'ayi kamar yadda jiki mai annashuwa zai yi barci sosai.
Yayin da kake zama gwani a cikin wadannan sababbin hanyoyin, za ka iya fara saka idanu da yanayin tashin hankali a cikin kwanakinka. Tare da yin aiki, za ka iya fara amfani da ikonka na kwantar da hankali a cikin duniyar duniyar.
Za ka ga kanka da mamaki game da ikonka na rage yawan matakanka kuma ka dakatar da jikinka, duk da kanka, ba tare da wani wake ba. Zaka kuma ba da kanka wasu kayan aiki masu karfi don taimakawa wajen sarrafa kwayoyin halitta don yin aiki da kyau kuma rage yiwuwar rashin lafiyar IBS.
Raguwa Ta yaya Tos
- Nunawa don Rutawa
- Deep Breathing Exercises
- Harkokin Harkokin Muscle
Sources:
Benson, H. Amsar Magana (2000). New York: HarperTorch.
Monnikes, H., et.al. "Matsayi na damuwa a cikin cututtuka na gastrointestinal aiki." Tabbatar da sauye-sauye da haɓakawa a cikin motsa jiki da farfadowa gastrointestinal. " Cututtukan cututtuka 2001 19: 201-211.