Motsa jiki Zai Iya Taimakawa Wadanda Ke Rayuwa Tare da IBD. Ga Yadda Ake Yin Saidai.

Wadatacce

• Me yasa motsa jiki na iya zama ƙalubale
• Fa'idojin motsa jiki ga yanayin GI
• Fa'idodi fiye da gafara
• 1. Anti-mai kumburi danniya buster
• 2. Inganta lafiyar kashi
• Yin aiki tare da cutar GI na iya:
  
• Ayyuka mafi kyau don motsa jiki tare da yanayin ciwon ciki
• 1. Yi magana da mai baka likita
• 2. Nemi madaidaicin daidaito
• 3. Tare da ƙarfin ƙarfafawa, zaɓi don motsa jiki na kewaye
• 4. Don tazara, fara da ƙananan tasirin tasiri
• 5. Haɗa aikin gyara cikin aikinku
• 6. Saurari jikinka

Sweatananan gumi na iya samun babban riba ga mutanen da ke rayuwa tare da yanayin ciwon ciki. Kawai tambayar Jenna Pettit.

A matsayinta na karama a kwaleji, Jenna Pettit, mai shekara 24, tana jin kasala da wahalar da kai saboda kwadagon da take nema.

A matsayinta na mai koyar da motsa jiki, sai ta juya zuwa motsa jiki don saukaka damuwa.

Bai yi aiki ba. A zahiri, abubuwa sun tabarbare.

Pettit ya fara fuskantar abin da ya shafi alamun lafiya. Da kyar ta iya tashi daga kan gadon, ta kamu da gudawa wanda ba za a iya shawo kanta ba, ta bata fam 20, sai da tayi sati a asibiti.

Pettit, wanda ke zaune a Corona, California, a ƙarshe ya sami ganewar asali na cutar Crohn. Bayan ganowar cutar, dole ne ta ɗauki hutun wata guda daga azuzuwan motsa jiki.

Da zarar ta sami damar aiwatar da cutar ta, ta san cewa dole ne ta koma aiki. Amma ba sauki.

"Da wahala na dawo cikin karatuna, saboda kawai tsoka na rasa," in ji ta. "Na rasa wannan ƙarfin."

Ga Pettit da wasu da ke rayuwa tare da yanayin ciwon ciki (GI) - kamar ulcerative colitis, cututtukan Crohn, cututtukan hanji (IBS), gastroparesis, ko kuma tsananin ƙyamar gastroesophageal (GERD) - motsa jiki na yau da kullun na iya zama ƙalubale.

Amma bincike ya nuna cewa kasancewa cikin lafiya yana haifar da karancin bayyanar cututtuka ga mutanen da ke fama da cututtukan hanji (IBD). IBD kalma ce mai laima wacce ta hada da cututtukan fili da yawa na GI, kamar cutar Crohn da ulcerative colitis.

Mene ne ƙari, ayyukan sabuntawa kamar yoga da Pilates na iya taimakawa rage damuwa. Gudanar da danniya na iya zama mahimmanci ga mutanen da ke da waɗannan yanayin.

Me yasa motsa jiki na iya zama ƙalubale

Motsa jiki a kai a kai na iya zama da wahala ga waɗanda ke da cututtukan kumburi, musamman yayin fuskantar walƙiya. David Padua, MD, PhD, masanin cututtukan ciki a UCLA kuma daraktan dakin gwaje-gwaje na Padua, wanda ke nazarin cututtukan narkewar abinci, ya ce a kullum yana ganin marasa lafiya suna gwagwarmaya don motsa jiki saboda alamunsu.

"Tare da abubuwa kamar ulcerative colitis, cututtukan Crohn, da cututtukan hanji, kumburi tsarin na iya haifar da gajiya mai yawa," in ji Padua. “Hakanan yana iya haifar da karancin jini, kuma zaka iya samun jinin GI da kuma nau’ikan IBD daban-daban. Wannan duk na iya bayar da gudummawa ga wani yana jin da gaske ya zube ba ya iya motsa jiki. ”

Amma ba duk marasa lafiya ke da kwarewa iri ɗaya ba. Yayin da wasu ke gwagwarmaya da motsa jiki, wasu suna wasan kwallon tennis, yin jiujitsu, har ma da yin gudun fanfalaki, in ji Shannon Chang, MD, masanin ilimin jijiya a Jami'ar Langone ta Jami'ar New York. A ƙarshe, ikon motsa jiki na mutum ya dogara da lafiyar su da kuma yawan kumburi da suke da shi a halin yanzu.

Fa'idojin motsa jiki ga yanayin GI

Kodayake wani da ke zaune tare da yanayin GI na iya samun wahalar motsa jiki a kai a kai, wasu bincike sun nuna cewa akwai alaƙa tsakanin matakan aiki mafi girma da ƙananan alamun, musamman tare da cutar Crohn.

Studyaya daga cikin binciken da aka buga a cikin mujallar ya gano cewa motsa jiki yana da alaƙa da raguwar haɗarin fitinar gaba a cikin mutane tare da IBD cikin gafara.

Wadannan sakamakon ba cikakke bane, kodayake. "Akwai wasu shawarwari cewa motsa jiki da kuma motsa jiki tare da matsakaicin aiki na iya taimakawa tare da kiyaye cutar ta kwantar da hankali," in ji Chang. Amma duk da haka masana basu da tabbas ko hakan ya faru ne saboda mutane a cikin gafara suna iya motsa jiki sosai ko kuma saboda yawan motsa jiki yana haifar da ƙananan alamun bayyanar.

Gabaɗaya, masana sun yarda cewa motsa jiki abu ne mai kyau. Padua ya ce "Bayanai sun dan yi kadan a duk wurin, amma gaba daya abin da muka gani shi ne cewa yawan motsa jiki na da matukar amfani ga wanda ke da cutar hanji,"

Pettit yanzu yana aiki azaman mai taimakawa ilimin ilimin harshe na magana kuma yana koyar da azuzuwan PiYo da INSANITY. Ta ce aikin koyaushe yana taimaka mata wajen kula da cutar ta Crohn. Tana fuskantar karancin bayyanar cututtuka lokacin da take motsa jiki a kai a kai.

"Lallai zan iya cewa motsa jiki yana taimaka mini in kasance cikin gafara," in ji Pettit. "Tun ma kafin a gano ni, a koyaushe na kan lura cewa alamomin na su ba sa saurin tsanani lokacin da nake aiki."

Fa'idodi fiye da gafara

Motsa jiki yana da fa'idodi waɗanda suka wuce kiyaye cututtukan GI cikin gafara.

1. Anti-mai kumburi danniya buster

Yawancin likitocin kiwon lafiya sun yi imanin cewa damuwa na iya haifar da fitina a cikin mutane masu yanayi kamar ulcerative colitis, Crohn’s disease, da GERD.

Likitoci galibi suna jin cewa mutanen da ke da cututtukan GI mai kumburi suna da wuta yayin lokutan damuwa, in ji Padua. Misali, suna iya fuskantar walƙiya yayin sauya aiki, motsi, ko samun lamuran dangantaka.

"A matsayinmu na likitoci, muna jin waɗannan labaran koyaushe," in ji Padua. “A matsayinmu na masana kimiyya, ba mu fahimci abin da wannan mahaɗin yake ba. Amma na yi imani da gaske akwai mahada. ”

Ayyuka na gyaran jiki kamar yoga na iya taimakawa haɓaka haɗin jiki da ƙarancin damuwa. Lokacin da aka saukar da damuwa, daidai kumburi zai kasance, shima.

A zahiri, labarin daya da aka buga a ciki ya gano cewa motsa jiki matsakaici na iya taimakawa ƙarfafa ƙarfin rigakafi da inganta lafiyar halayyar mutane tare da IBD. Hakanan yana iya taimakawa inganta rayuwar rayuwa da rage matakan damuwa.

2. Inganta lafiyar kashi

Wani fa'idar motsa jiki ga mutane masu cutar GI shine inganta ƙashin ƙashi, in ji Padua.

Mutanen da ke da wasu cututtukan GI ba koyaushe suna da lafiyar ƙashi ba, tun da yake galibi suna kan dogon karatun steroid ko kuma suna da matsalar sha bitamin D da alli.

Motsa jiki da motsa jiki na kara karfin juriya a kan kasusuwa, wanda hakan ke bukatar karfi don ramawa, Padua yayi bayani. Wannan yana inganta ƙashin ƙashi.

Yin aiki tare da cutar GI na iya:

• inganta ƙashin ƙashi
• rage kumburi
• ƙarfafa rigakafi
• tsawan gafartawa
• inganta yanayin rayuwa
• rage damuwa

Ayyuka mafi kyau don motsa jiki tare da yanayin ciwon ciki

Idan kuna da cutar GI kuma kuna da wahalar motsa jiki, gwada ɗaukar waɗannan matakan don dawowa cikin tsarin motsa jiki mai lafiya da lafiya.

1. Yi magana da mai baka likita

Idan baku da tabbacin abin da jikinku zai iya ɗauka, yi magana da pro. "A koyaushe ina gaya wa marassa lafiya cewa lokacin da suke neman motsa jiki - musamman ma wanda ke da lamuran GI da yawa - yana da kyau koyaushe in yi magana da likitocinsu game da yadda za su iya yi," in ji Padua.

2. Nemi madaidaicin daidaito

Mutane na iya kasancewa da tunanin komai da komai tare da motsa jiki kuma har ma suna iya motsa jiki har zuwa wani matakin da zai iya zama haɗari, in ji Padua.

A gefe guda, ba kwa son ku kula da kanku sosai. Kodayake ba kwa son yin sama da fadi, ba kwa son yin taka tsantsan har kuna jin tsoron yin komai, in ji Lindsay Lombardi, mai koyar da aiki na musamman a yankin Philadelphia da ke aiki tare da abokan ciniki waɗanda ke da lamuran GI. "Ba dole ba ne ka ɗauki kanka kamar 'yar tsana ta gilashi," in ji ta.

3. Tare da ƙarfin ƙarfafawa, zaɓi don motsa jiki na kewaye

Idan kuna sha'awar horon nauyi, Lombardi ya bada shawarar farawa da da'irori. Wannan nau'i na ɗaukar nauyi yana iya sa bugun zuciya ya tashi, amma ba zai zama mai ƙarfi kamar wani abu kamar ɗaga iko ba.

Pettit yana ba da shawarar mutane su sauƙaƙa cikin irin wannan motsa jiki. Farawa tare da wani abu mai rauni, kamar ajin horo na ƙarfin jiki mai nauyi, tana ba da shawara.

4. Don tazara, fara da ƙananan tasirin tasiri

Ga wadanda ke neman inganta lafiyar su ta zuciya, Lombardi ya ba da shawarar farawa da tazara. Fara tare da tazara-zuwa matsakaici-tasiri. Yi aiki sama idan jikinka zai iya jure shi.

5. Haɗa aikin gyara cikin aikinku

Haɗin haɗin jiki yana taka muhimmiyar rawa wajen rage damuwa a cikin mutanen da ke da yanayin GI mai kumburi, kamar cutar Crohn da ulcerative colitis.

Lombardi ya ce "Zan iya cewa mafi mahimmancin motsa jiki don warkar da hanji shi ne tsarin gyarawa, kamar yoga da Pilates - abubuwan da ke ba ku damar samun alaka ta jiki da jiki." "Ba tare da ambaton cewa akwai motsi da yawa a cikin wadanda suke da kyau musamman ga tsarin narkewar ku."

6. Saurari jikinka

Lombardi ya ba da shawarar mutane su gwada motsa jiki daban-daban don neman wanda ya fi dacewa da su. Gwada aji aji, misali. Idan wannan ya sa alamun ku suka fi muni, gwada wani abu daban, kamar barre. Ko kuma, idan kuna yin yoga kuma ku sami damar iya jure shi, ƙara matakin ayyukanku kuma gwada wani abu kamar ƙarfin yoga ko Pilates.

Kuma lokacin da kake cikin shakka, canza tsarinka na yau da kullun. Mai son motsa jiki mai da'awar kai, Pettit bai daina motsa jiki ba lokacin da ƙirarta ta Crohn ta tashi. Madadin haka, sai ta gyara ayyukanta. "Lokacin da nake jin kasala ko na kasance cikin tashin hankali ko kuma gabobin jikina suka ji rauni, kawai dai zan gyara," in ji ta.

Fiye da duka, ka tuna cewa babu damuwa irin nau'in motsa jikin da kake yi, matuƙar kana aiki. Shin aiki ne na nauyi ko na yoga na yau da kullun, Lombardi ya ce: "Ci gaba da motsa jiki yana da amfani ga yawancin waɗannan lamuran hanji."

Jamie Friedlander marubuci ne mai zaman kansa kuma edita mai son kiwon lafiya. Ayyukanta sun bayyana a cikin Cut, Chicago Tribune, Racked, Business Insider, da Success Magazine. Lokacin da ba ta rubutu ba, yawanci za a same ta tana tafiya, tana shan shan shayi mai yawa, ko kuma yin hawan igiyar ruwa Etsy. Kuna iya ganin ƙarin samfuran aikinta akanta gidan yanar gizo. Bi ta kan ta Twitter.