Yin aiki tare da IBS na iya zama ƙalubale, amma yana da amfani da yawa
Shin aikin motsa jiki zai kasance mahimmanci wajen samun alamun bayyanar cututtuka na jijiyar jinin (IBS) ? Ba asiri cewa motsa jiki yana da kyau a gare mu, amma aiki tare da IBS za a iya ba da kyawun ba yadda alamun rashin lafiyar wannan cuta zai iya zama. Amma idan kuna jin dadin aiki mai kyau ko kuma kuyi kokarin gwada wani abu, ko da motsa jiki, don kula da IBS, yana da muhimmanci a koyi game da dangantakar dake tsakanin lafiyar jiki da wannan yanayin lafiya.
Me ya sa aikin ya zama mahimmanci
Hanya ba kawai amfani ga IBS ba, amma ga lafiyarka kullum. An yi amfani da tsarin jin dadi na yau da kullum a matsayin wani abu mai muhimmanci domin rayuwar lafiya. Hakan ne saboda motsa jiki yana rage yawan hadarin matsalolin lafiya, ciki har da waɗannan:
Bugu da ƙari, yin wasa na kare lafiyar lafiyarka, lafiyar jiki na iya inganta sifofin cututtuka da dama na rashin lafiyar da mutum ke ciki.
Kasuwanci da Janar GI Kwayoyin cuta
Bincike ya nuna cewa, a zahiri, motsa jiki na iya taimakawa ko kuma kara ƙarfafa cututtuka (GI) (dangane da matakin ƙarfin motsa jiki). Yin aikin motsa jiki mai kyau zai iya rage hadarin kamuwa da jiki, cututtuka masu rarrafe , gallstones , kuma, kamar yadda aka fada a sama, ciwon daji na ciwon.
A gefe guda, aiki mai wuyar gaske zai haifar da ƙwayar bayyanar GI.
Wadannan sun haɗa da wadannan:
- Abun ciki na ciki
- Belching
- Ruwan jini
- Diarrhea
- Cigar jini na jini (a cikin lokuta masu yawa)
- Ƙwannafi
- Jiɗa
- Yana buƙatar ƙuƙwalwar hanji
- Vomiting
Abin sha'awa shine, yawancin 'yan wasa na' yan wasa, tare da kimanin kimanin kashi 50 cikin dari, sun nuna cewa bayyanar cututtuka ta shawo kan horo da ikon yin gasa.
Mata suna fuskantar babbar haɗari ga alamun GI marasa buƙata, kamar yadda masu gudu ke gaba. Tsoro na bunkasa waɗannan bayyanar cututtuka na iya kiyaye mutane tare da IBS daga dakin motsa jiki, amma maɓallin ita ce mai sauƙi don motsa jiki. Yi ƙoƙarin yin aiki a cikin sauki tsawon minti 30 ka ga idan zaka iya jure wa wannan gajeren motsa jiki.
IBS da Exercise
An hade aikin motsa jiki tare da inganta sifofin cututtuka na cuta wanda ya haɗa da IBS, kamar ciki da fibromyalgia . Amma ba a san da yawa game da sakamakon motsa jiki akan IBS ba.
Wata ƙungiyar masu binciken sun gano cewa yin amfani da makonni 12 a yayin da aka kara yawan aikin da aka samu ya haifar da ingantaccen bayyanar cututtukan IBS. Da shekaru biyar masu zuwa, yawancin marasa lafiya sun ci gaba da yin aiki a matsakaici kuma ba kawai sun sami cigaban cigaba a bayyanar cututtukan su na IBS ba, amma kuma sun bayar da rahoton kyautatawa a wuraren da damuwa, damuwa, damuwa, da kuma rayuwar rayuwa.
Sauran masu bincike sun gano mummunar hadarin fuskantar IBS tare da zawo a cikin masu gudu. Amma ba dole ba ne ka zama dan wasa mai jagoranci don girbe amfanin da yawa na motsa jiki.
Ya kamata ku buga wasan motsa jiki lokacin da kuna da IBS?
Kodayake bincike ba shi da yawa don bayar da shi dangane da amsoshin tambayoyin, yana nuna cewa aikin motsa jiki na iya zama taimako ga IBS kuma zai taimaka maka wajen lafiyarka.
Yin abubuwan da ke biyowa zai taimake ka kayi aiki ba tare da kara girman IBS ba:
- Tabbatar zama lafiya-hydrated.
- Kada ku yi motsa jiki a wani ƙarfin da ba ku horar da su ba.
- Ku ci abinci mai yawa a kwanakin wasanni.
- Ka guji abinci da lactose ko sorbitol a kwanakin gwaje-gwaje.
Sources:
Johannesson, E., da sauransu. "Ayyukan jiki na inganta alamun bayyanar cututtuka a cikin rashin ciwon ƙwayar jijiyar jiki: gwajin gwagwarmayar da aka bazu." Jaridar American Journal of Gastroenterology 2011 106: 915-922.
Johannesson, E., da sauransu. "Ci gaba don kara yawan aikin jiki a cikin rashin ciwo na jijiyar jiki yana nuna alamun sakamako masu dogon lokaci" World Journal of Gastroenterology 2015 21: 600-608.
Oliveira, E., et.al. "Hanyoyin aikin motsa jiki a kan gastrointestinal tract" Bayani na yanzu a Gudanar da Gina Jiki da Kulawa da Tafiyar Metabolic 2009 12: 533-538.