Yadda motsa jiki ke shafar alamomin cutar Hernia

Wadatacce

• Shin za ku iya motsa jiki tare da hernia?
• Hiatal hernia motsa jiki don kauce wa
• Hiatal hernia dagawa hane-hane
• Motsa jiki da kuma miƙawa don magance alamun cututtukan hanta
• Atisaye don ƙarfafa diaphragm
• Ayyukan Yoga don hernia na hiatal
• Motsa jiki don rage nauyi
• Sauran canje-canje na rayuwa waɗanda zasu iya taimakawa maganin hernia na hiatal
• Awauki

Hatal hernia yanayin lafiya ne gama gari inda wani ɓangare na cikin ciki ke turawa ta cikin hiatus, ko buɗewa, a cikin tsokar diaphragm da cikin kirji.

Duk da yake ya fi yawa a cikin tsofaffi, shekaru ba shine kawai haɗarin haɗari ga hernia hiatal ba. Hakanan za'a iya haifar dashi ta hanyar damuwa akan diaphragm daga ɗaukar nauyi mai tsawo da tari, da kuma daga abubuwan rayuwa kamar shan sigari.

Motsa jiki hanya ɗaya ce don gudanar da yanayin rashin lafiya na yau da kullun, kuma rage nauyi yana iya taimakawa rage alamun alamun ƙarancin hiatal. Koyaya, wasu atisaye na iya haifar muku da cutar rashin lafiyar jiki ta hanyar sanya damuwa akan yankin ciki ko taɓarɓar zuciya, ciwon kirji, da sauran alamomin.

Ba lallai ne ku guji motsa jiki gaba ɗaya ba, amma kuna so ku mai da hankali kan ayyukan motsa jiki waɗanda ba za su ƙara yawan cutar ku ba. Yi magana da likita game da abubuwan motsa jiki masu zuwa kafin ka fara.

Shin za ku iya motsa jiki tare da hernia?

Gabaɗaya, zaku iya yin aiki idan kuna da hiatal hernia. Motsa jiki kuma na iya taimaka muku rage nauyi, idan an buƙata, wanda hakan na iya inganta alamomin.

Mabuɗin duk da haka, yana mai da hankali kan ayyukan da ba zai ɓata yankin da hernia take ba. Wannan yana nufin cewa kowane atisaye ko ɗage ayyukan da suke amfani da yankin na ciki na sama bazai dace ba.

Madadin haka, ana la'akari da darussan masu zuwa lafiya don hernia na hiatal:

• tafiya
• guje guje
• iyo
• keke
• yoga mai taushi ko gyara, ba tare da juyewa ba

Wani abin la’akari shine idan kana da matsalar acid dinka tare da hernia na hiatal, saboda yawan motsa jiki na iya haifar da alamun cutar ka. Wannan shine dalilin da ya sa ana iya fifita guje-guje da tafiya fiye da gudu, saboda ana yin waɗannan a ƙananan ƙarfi.

Hiatal hernia motsa jiki don kauce wa

A matsayinka na mai yatsan hannu, yana da mahimmanci ka guji motsa jiki wanda zai iya tsayar da yankinka na ciki. In ba haka ba, zaku iya yin haɗarin sa alamunku su zama da muni. Hakanan yana yiwuwa ga rashin lafiyar cututtukan fata na asymptomatic hiatal ta zama alamomi bayan damuwa daga ɗaga nauyi.

Ya kamata a guje wa darussan da ke zuwa idan kuna da hernia:

• crunches
• saunas
• squats tare da nauyi, kamar dumbbells ko kettlebells
• matattu
• turawa
• nauyi inji da kuma nauyi nauyi
• juya yoga

Hiatal hernia dagawa hane-hane

Ba wai kawai rashin tsaro ba ne don ɗaga nauyi masu nauyi tare da hernia na hiatal, amma sauran ayyukan ɗaga nauyi suna iya sanya ƙarin damuwa akan cutarwar ku.

Wadannan sun hada da daga kayan daki, akwatina, ko wasu abubuwa masu nauyi. Ana ba da shawarar cewa ku sami taimako don ɗaga abubuwa masu nauyi, musamman ma idan kuna da babbar hernia.

Motsa jiki da kuma miƙawa don magance alamun cututtukan hanta

Idan kun duba kan layi don hanyoyin "na halitta" don magance heratal hernia, wasu masu rubutun ra'ayin yanar gizo suna ba da abinci tare da takamaiman aikin da aka ce don ƙarfafa yankinku na ciki.

Yana da muhawara ko ƙarfafa motsa jiki na iya magance cututtukan hernia, ko kuma idan sun rage alamun ka kawai. A kowane hali, la'akari da yin magana da likita game da waɗannan atisayen.

Atisaye don ƙarfafa diaphragm

Numfashin Diaphragmatic yana dauke da dabaru masu zurfin numfashi wanda ke taimakawa wajen kara ingancin aikin oxygen. Bayan lokaci, waɗannan darussan na iya taimaka ma ƙarfafa tsokar diaphragm. Ga hanya guda:

1. Kwanta ko zauna a cikin yanayi mai kyau, ɗora hannunka ɗaya a cikin ciki ɗayan kuma a kirjinka.
2. Numfashi a ciki yadda za ku iya har sai kun ji motsin ciki yana matsawa a kan hannun ku.
3. Riƙe, sannan fitar da numfashi kuma ji cikinka ya koma baya daga hannunka. Maimaita don yawan numfashi a kowace rana.

Ayyukan Yoga don hernia na hiatal

Motsa jiki mai ladabi na yoga na iya taimakawa hiatal hernia ta wasu hanyoyi.Na farko, dabarun zurfafa numfashi na iya ƙarfafa diaphragm ɗinka. Hakanan zaku ga ƙarfin ƙaruwa da sassauƙa gaba ɗaya. Wasu maganganu, kamar su Chair Pose, ana tsammanin zasu taimaka wajen ƙarfafa yankin ciki ba tare da wahala ba.

Tabbatar da gaya ma malamin yoga game da yanayin ku don haka za su iya taimakawa haɓaka matakan. Kuna so ku guji juyawa wanda zai iya tsananta alamunku. Wadannan na iya hada da Bridge da Forold Fold.

Motsa jiki don rage nauyi

Rashin nauyi na iya inganta alamun ku na hernia na hiatal. Motsa jiki, tare da abinci, na iya taimakawa ƙirƙirar karancin kalori da ake buƙata don ƙona kitse na jiki. Yayinda kuka rasa nauyi, ya kamata ku fara ganin bayyanar cututtukan ku na raguwa akan lokaci.

Sauran canje-canje na rayuwa waɗanda zasu iya taimakawa maganin hernia na hiatal

Yana iya zama da wahala a hana cutar sanyin jiki, musamman ma idan kuna da abubuwan haɗari ko kuma idan an haife ku da babban buɗewa a cikin diaphragm ɗin ku. Duk da haka, akwai halaye da zaku iya amfani dasu don taimakawa rage girman alamunku, gami da:

• daina shan taba, tare da taimako daga likitanka wanda zai iya ƙirƙirar shirin dakatarwa wanda ya dace da kai
• guje wa ɗaga abubuwa masu nauyi
• rashin kwanciya bayan cin abinci
• cin abinci tsakanin awanni 2 zuwa 3 na lokacin bacci
• guje wa abinci mai jawo zafin rai, kamar su albasa, kayan yaji, tumatir, da maganin kafeyin
• rashin sanya matsattsun suttura da bel, wanda hakan na iya haifar da haɓakar acid
• daukaka kan gadonka tsakanin inci 8 zuwa 10

Awauki

Duk da yake alamun cututtukan hiatal hernia na iya zama damuwa, wannan yanayin ya zama ruwan dare gama gari. A zahiri, an kiyasta cewa kimanin kashi 60 na manya suna da hiatal hernias ta shekara 60.

Weaukar nauyi da sauran motsa jiki na wahala bazai dace da hernia ba, amma bai kamata ku cire aikin gaba ɗaya ba. Wasu motsa jiki - musamman abubuwan yau da kullun na zuciya - na iya taimaka maka rage nauyi da haɓaka alamun ka. Wasu kuma na iya taimakawa wajen karfafa diaphragm.

Yi magana da likita kafin ka fara waɗannan atisayen, musamman ma idan baƙon aiki ne. Hakanan zasu iya taimaka muku kafa tsarin yau da kullun tare da ɗaki don ci gaba a hankali.