Ta yaya Mata 3 masu cutar Hypothyroidism zasu kula da Nauyin su

Wadatacce

• Ginny kan sauyawa daga ƙididdigar calorie
• Akan bincikar lafiya
• Yin canje-canje don nan gaba
• Danna kan mai da hankali kan zaɓin kiwon lafiya waɗanda ke cikin ikonta
• Akan bincikar lafiya
• Yin canje-canje don nan gaba
• Charlene kan mai da hankali kan yanke shawara na yau da kullun, ba sikeli ba
• Akan bincikar lafiya
• Yin canje-canje don nan gaba
• Nasihu don rasa nauyi yayin ma'amala da hypothyroidism

Ta yaya muke ganin yadda duniya take siffanta wanda muka zaɓa ya zama - da kuma raba abubuwan da suka gamsar da mu na iya tsara yadda muke bi da juna, don mafi kyau. Wannan hangen nesa ne mai karfi.

Idan kuna da hypothyroidism, zaku iya magance alamomin yau da kullun kamar tashin zuciya, gajiya, ƙimar nauyi, maƙarƙashiya, jin sanyi, da baƙin ciki.

Yayinda alamomin da ke tare da hypothyroidism (rashin iya aiki a jikin ka), na iya wargaza sassa da dama na rayuwar ka, karuwar nauyi da alama yanki ne guda daya da ke haifar da damuwa da damuwa.

Lokacin da maganin ka ba ya iya motsa jiki, yanayin aikinka na raguwa, wanda zai haifar da karin kiba.

Hypothyroidism yawanci ana bincikar shi a cikin girma, amma mutane da yawa zasu gaya maka cewa suna tuna gwagwarmaya da nauyin su da sauran alamun shekaru.

Hypothyroidism yana kara bayyana tare da shekaru kuma yafi kowa a cikin mata fiye da maza. A zahiri, kashi 20 cikin 100 na mata a Amurka zasu bunkasa yanayin da shekara 60.

Healthline ya yi magana da mata uku tare da hypothyroidism game da ƙimar nauyi, yadda suka karɓi jikinsu, da sauye-sauye na rayuwa da suka yi don gudanar da nauyin su.

Ginny kan sauyawa daga ƙididdigar calorie

Kula da lafiya mai nauyi tare da hypothyroidism ya kasance ƙalubale ga Ginny Mahar, co-kafa Thyroid Refresh. An gano ta a cikin shekarar 2011, Mahar ta ce shawarar da likitanta ya bayar game da karin nauyinta shi ne "ta rage cin abinci sannan ta kara motsa jiki." Sauti sananne?

Akan bincikar lafiya

Shekaru uku, Mahar ya bi shawarar likitanta. "Na yi amfani da wani sanannen shirin rage nauyi kuma na bi diddigin abincin da nake yi da kuma motsa jiki ta hanyar addini," in ji ta tare da Healthline.

Da farko, ta iya sauke wani nauyi, amma bayan watanni shida, jikinta ya ƙi motsawa. Kuma duk da takunkumin rage cin abincin ta, ta fara samun nauyi. Har zuwa maganin thyroid, a cikin 2011 likitanta ya fara fitar da ita kan levothyroxine (yanzu tana shan alamar Tirosint).

Duk da yake magani na iya haifar da rasa kowane
nauyin da aka samu daga thyroid wanda ba shi da aiki, wannan ba haka bane.

Mahar ta ce dole ne ta kara samun karbuwa a jikinta. "Tare da maganin rashin lafiyar jiki, ƙuntata calorie ba ya aiki kamar yadda yake yi wa mutanen da ke aiki na thyroid daidai," in ji ta.

Saboda wannan, dole ne ta canza tunaninta daga halayyar adawa da jikinta zuwa halin kauna da kulawa ga jikinta.

Mahar ta ce ta sami damar kula da abin da ke ji kamar lafiya, karɓaɓɓen girma, kuma mafi mahimmanci, matakin ƙarfi da kuzari wanda zai ba ta damar bin burinta kuma ta zama mutumin da take so ta zama.

“Tabbas, Ina so in rasa fam 10, amma
tare da hypothyroidism, wani lokacin rashin samun ƙarin nauyi yana iya zama kamar a
nasara kamar rasa ta, ”in ji ta.

Mahar yana jin cewa saƙon yana da mahimmanci ga sauran marasa lafiyar thyroid su ji don kada su karaya lokacin da sikelin bai nuna kokarin su ba.

Yin canje-canje don nan gaba

Mahar ya rage ƙuntataccen kalori a matsayin nau'i na asarar nauyi, kuma yanzu yana nufin haɓaka mai gina jiki, abinci mai ƙin kumburi wanda ya ƙunshi kayan ƙwayoyi, ƙwayoyi masu ƙoshin lafiya, furotin mai ƙoshin dabbobi, da wasu hatsi marasa kyauta.

"Ban daina ƙidayar adadin kuzari ba, amma na sa ido kan nauyi na, kuma mafi mahimmanci, ina jin jikina," in ji ta.

Ta hanyar canza tunaninta na rage cin abinci, Mahar ta ce ta dawo da lafiyarta. "Ta na ji kamar wani ya mayar da fitilu a cikina, bayan shekara hudu na kasance cikin duhu," in ji ta.

A zahiri, tun lokacin da tayi wannan canjin a cikin shekarar 2015, garkuwar jikin ta Hashimoto ya ragu da rabi kuma yana ci gaba da raguwa. "Na ji daɗi sosai kuma da wuya in kamu da rashin lafiya - Ba ƙari ba ce a ce na dawo da raina."

Danna kan mai da hankali kan zaɓin kiwon lafiya waɗanda ke cikin ikonta

Danna Bowman, wanda ya kirkiro Thyroid Refresh, koyaushe ya ɗauka cewa sauyin canjin nauyin da ta samu lokacin yarinta wani ɓangare ne na rayuwa. A zahiri, ta zargi kanta, tana tunanin ba ta cin abinci daidai ko motsa jiki ya isa.

A matsayinta na matashiya, ta ce adadin da take son rasawa bai wuce fam 10 ba, amma koyaushe ya zama kamar babban aiki ne. Nauyi ya kasance mai sauƙin sakawa da wahalar ɗauka, godiya ga abubuwanda take ji da su.

Bowman ya ce "nauyi na ya kasance kamar abin birgewa wanda ke juyawa baya shekaru da dama, musamman bayan juna biyu na - yakin ne da ban ci nasara ba."

Akan bincikar lafiya

A ƙarshe, bayan da aka bincika ta da kyau a cikin 2012, tana da suna da dalilin wasu ko mafi yawan gwagwarmayar rayuwarta da sikeli: Hashimoto’s thyroiditis. Bugu da ƙari, ta fara shan maganin thyroid. A wancan lokacin ne Bowman ya fahimci sauya tunani yana da buƙata.

"A bayyane yake, dalilai da yawa na iya taimakawa ga al'amurran nauyi, amma saboda metabolism na aiki a hankali lokacin da maganin kayar ba ya aiki, abin da ya taɓa yin aiki don rasa nauyi, bai yi ba," in ji ta. Don haka, Bowman ya ce, dole ne ta nemi sabbin hanyoyin kirkirar canji.

Wannan sauyin tunani shine ya taimaka mata
a ƙarshe fara tafiya ta koyo don ƙaunaci da godiya ga jikinta maimakon
na shaming shi. “Na karkata hankalina zuwa ga abubuwan kasance a cikin iko na, "
in ji ta.

Yin canje-canje don nan gaba

Bowman ta canza abincin ta zuwa kayan abinci, abinci mai kumburi, ƙara motsi na yau da kullun wanda ya haɗa da tafiya da Qigong, da kuma himma ga ayyukan tunani kamar yin zuzzurfan tunani da mujallar godiya.

"Abinci" ba kalma ce Bowman ke amfani da ita ba. Madadin haka, duk wata tattaunawa da ta shafi abinci da abinci shine game da abinci mai gina jiki da kuma ƙara ainihin, cikakke, ƙwayoyi, marasa tsari, abinci mai ƙoshin lafiya da ƙasa game da share abubuwa.

Bowman ya ce "Na ji dadi kuma na fi rai a yanzu fiye da yadda nake a shekaru,"

Charlene kan mai da hankali kan yanke shawara na yau da kullun, ba sikeli ba

Charlene Bazarian tana da shekaru 19 lokacin da ta lura da nauyinta ya fara hawa. A kokarin ta na barin abin da take tsammani shine '' Freshman 15, '' Bazarian ta tsabtace abincin ta kuma kara motsa jiki. Duk da haka nauyinta ya ci gaba da hawa. Bazarian ya ce "Na je wurin likitoci da dama, wadanda kowannensu ya ce ina cikin koshin lafiya."

Har sai mahaifiyarta, wacce ita ma tana da hypothyroidism, ta ba da shawarar cewa ta ga likitanta, cewa abubuwa suna da ma'ana.

Akan bincikar lafiya

“Ya iya kallo ne kawai idan ya kalle ni cewa mai yiwuwa ne cutar tawa ta laifi,” in ji ta. Bayan an tabbatar da cutar, an saka Bazarian a kan maganin hypothyroid.

Tace tana tuna likita
fada mata kar ta yi tsammanin nauyi kawai zai fadi tunda tana kan
magani. "Kuma yaro, bai yi ƙarya ba," in ji ta.

Wannan ya fara shekaru da yawa na ƙoƙarin kowane abinci don neman abin da ke aiki. "Ina yawan bayyanawa a shafina cewa ina jin kamar na gwada komai daga Atkins zuwa Weight Watchers," in ji ta. Zan rage nauyi, sannan in dawo da shi. ”

Yin canje-canje don nan gaba

Bazarian ta ce ta koyi duk abin da ta koya game da gina tsoka da amfani da ƙoshin lafiya don ƙara ƙarfin kuzarinta.

Ta kawar da karafan sitiyari kamar burodi, shinkafa, da taliya, kuma ta maye gurbinsu da hadadden carbi kamar oatmeal, shinkafa ruwan kasa, da dankalin hausa. Ta kuma hada da sunadarai mara kauri kamar kaza, kifi, bison, da yawan ganye masu ganye.

Dangane da gujewa zagaye na abinci mai guba, Bazarian ya ce bayan hutu na “aha” lokacin (kasancewar mai karɓar baƙi ya kunyata ta saboda rigar da ta dace-da-duk-ta yi ƙanƙanta), ta fahimci babu layin gamawa lokacin da ya zo ne don kiyaye lafiya mai kyau.

"Na lura cewa zaɓin yau da kullun ne ke haifar da bambanci kuma dole ne in mai da hankali ga abin da ke aiki ga jikina," in ji ta.

Nasihu don rasa nauyi yayin ma'amala da hypothyroidism

Samun asarar nauyi mai kyau yana farawa tare da neman likitan da ya dace wanda ya fahimci halin da kake ciki kuma yana son duba bayan ƙuntatawa kalori. Bugu da ƙari, akwai canje-canje na rayuwa da za ku iya yi. Mahar da Bowman sun ba da shawarwari huɗu don rage nauyi yayin ma'amala da hypothyroidism.

1. Saurari naka
   jiki. Yin la'akari da abin da jikinku yake
   gaya muku shine ɗayan mahimman matakan da zaku iya ɗauka, in ji Bowman. “Menene
   yana aiki ne ga mutum ɗaya ko kuma BA zai iya yi muku aiki ba, ”in ji ta. Koyi biya
   mai da hankali kan siginar da jikinka yake baka kuma daidaita bisa waɗanda
   alamu.
2. Abinci shine
   tushen yanki na wuyar warwarewa. “Namu
   jiki yana buƙatar mafi kyawun abincin da za mu iya ba su. Shi yasa yin girki a
   fifiko - kazalika da shirya abinci tare da tsafta, abubuwan ƙira - don haka ne
   mahimmanci, "in ji Mahar. Ilmantar da kanka game da abin da abinci ke tallafawa ko hanawa
   aikin thyroid da lafiyar jiki, kuma ku ciyar da lokaci don gano yanayinku
   abubuwan da ke haifar da abinci.
3. Zabi motsa jiki
   wannan aiki a gare ku. Idan ya zo ga
   motsa jiki, in ji Mahar, wani lokacin ƙasa da ƙari. "Haƙuri rashin haƙuri,
   hauhawar jini, ko kuma motsawar motsa jiki da ke haifar da haɗarin haɗari da ke haifar da hypothyroid
   marasa lafiya suna bukatar fahimta, ”in ji ta.
4. Bi da shi azaman
   salon rayuwa, ba abinci ba. Sauka daga wautar nan
   hamster wheel, Bowman ya ce. Yi nufin yin zaɓin abinci mai ƙoshin lafiya, sha yalwa
   ruwa, ƙaddamar da motsi na yau da kullun (duk aikin da zai amfane ku), kuma ku yi
   kanka fifiko. “Kuna samun dama daya da jiki daya. Ka sanya shi a kirga. ”

Sara Lindberg, BS, MEd, marubuciya ce mai zaman kanta da kuma dacewa. Tana da digiri a fannin ilimin motsa jiki da kuma digiri na biyu a fannin ba da shawara. Ta shafe rayuwarta wajen ilimantar da mutane kan mahimmancin lafiya, walwala, tunani, da lafiyar hankali. Ta ƙware a cikin haɗin-tunani, tare da mai da hankali kan yadda lafiyarmu da tunaninmu ke tasiri ga lafiyarmu da lafiyarmu.