Yadda za a Motsa jiki tare da Ciwon Ciwon hanji

Wadatacce

• Motsa jiki kamar motsawa
• Shin zai iya taimakawa tare da bayyanar cututtuka?
• Motsa jiki don gwadawa
• Tafiya
• Sauran motsa jiki don IBS
• Mikewa don rage zafi
• Gada
• Supine karkatarwa
• Darasi na numfashi
• Numfashin Diaphragmatic
• Sauran numfashi na numfashi
• Motsa jiki don kaucewa
• Yadda za a shirya don walƙiya
• Lokacin da za a yi magana da likita
• Layin kasa

Ciwon cikin hanji (IBS) cuta ce ta babban hanji. Yana da yanayin rashin lafiya, wanda ke nufin yana buƙatar gudanarwa na dogon lokaci.

Kwayar cutar ta yau da kullun sun haɗa da:

• ciwon ciki
• matse ciki
• kumburin ciki
• yawan gas
• Maƙarƙashiya ko gudawa ko duka biyun
• gamsai a cikin stool
• rashin saurin fitsari

Wadannan cututtukan sukan zo su tafi. Suna iya ɗaukar kwanaki, makonni, ko watanni. Lokacin da kake fuskantar bayyanar cututtuka, ana kiran sa IBS flare-up.

IBS na iya tsoma baki tare da rayuwar yau da kullun. Hakanan babu magani. Koyaya, ga wasu mutane, wasu halaye na rayuwa na iya taimakawa wajen gudanar da alamomin.

Wannan ya hada da motsa jiki na yau da kullun. Motsa jiki ana tunanin saukaka alamun IBS ta hanyar rage damuwa, inganta aikin hanji, da rage kumburin ciki.

Motsa jiki kamar motsawa

Duk da yake ainihin dalilin IBS bai bayyana ba, wasu abubuwa na iya haifar da tashin hankali. Wadannan abubuwanda suke haifarda su daban ne ga kowa.

Abubuwa na yau da kullun sun haɗa da:

• rashin haƙuri na abinci, kamar ƙarancin lactose
• kayan yaji ko na sukari
• motsin rai ko tunani
• wasu magunguna
• cututtukan ciki
• canje-canje na hormonal

Ga mutane da yawa tare da IBS, rashin haƙuri da abinci na iya haifar da matsala. A cewar, fiye da kashi 60 na mutanen da ke tare da IBS suna fuskantar alamomi bayan sun ci wasu abinci.

Motsa jiki yawanci ba mai jawowa bane. A zahiri, binciken 2018 ya gano cewa ƙarami zuwa matsakaici-ƙarfin aiki na iya taimakawa a sauƙaƙe bayyanar cututtuka.

Babu cikakken bincike kan yadda motsa jiki mai karfi ke shafar alamun IBS. Amma galibi ana tunanin cewa tsaurara ko tsawan ayyuka, kamar yin gudun fanfalaki, na iya tsananta alamun.

Shin zai iya taimakawa tare da bayyanar cututtuka?

Akwai shaidar cewa motsa jiki na iya rage alamun IBS.

A cikin, masu bincike sun gano cewa motsa jiki ya rage tsananin bayyanar cututtuka a cikin mutanen da ke tare da IBS. A gefe guda, rashin aikin jiki yana da alaƙa da alamun IBS mai tsanani.

Masu binciken sun bi wasu daga cikin mahalarta daga nazarin na 2011. Lokaci mai biyo baya ya kasance daga shekaru 3.8 zuwa 6.2. A cikin su, masu binciken sun ba da rahoton cewa waɗanda suka ci gaba da motsa jiki sun sami fa'ida, mai ɗorewa kan alamun IBS.

Wani ya sami irin wannan sakamakon. Fiye da manya 4,700 sun kammala tambayoyin, wanda yayi nazarin cututtukan ciki, ciki har da IBS, da motsa jiki. Bayan nazarin bayanan, masu binciken sun gano cewa masu karamin karfi na iya samun IBS fiye da wadanda ke aiki sosai.

Bugu da ƙari, nazarin 2015 ya ƙaddara cewa yoga a kimiyance ya inganta alamomin mutane tare da IBS. Gwajin ya ƙunshi zaman yoga na sa'a 1, sau uku a mako, na makonni 12.

Yayinda masu bincike ke ci gaba da koyon yadda motsa jiki ke sarrafa alamun IBS, mai yiwuwa yana da alaƙa da:

• Danniya danniya. Damuwa na iya haifar ko ɓarkewar bayyanar cututtukan IBS, wanda haɗin kwakwalwa da ƙwaƙwalwa zai iya bayyana shi. Motsa jiki yana da sakamako mai kyau akan damuwa.
• Barci mai kyau. Kamar damuwa, barci mai ƙaranci na iya haifar da tashin hankali na IBS. Amma motsa jiki na iya taimaka maka samun kyakkyawan bacci.
• Aranceara yawan gas. Motsa jiki na yau da kullun na iya inganta ikon jikin ku don kawar da gas. Wannan na iya rage kumburin ciki, tare da raɗaɗin raɗaɗi da rashin kwanciyar hankali.
• Karfafa motsawar hanji. Motsa jiki na iya inganta motsawar hanji, wanda zai iya sauƙaƙe alamomin ku.
• Kyakkyawan jin daɗin rayuwa. Lokacin da kake motsa jiki a kai a kai, wataƙila ka ɗauki wasu halaye masu lafiya. Waɗannan halaye na iya rage alamun cututtukan ku na IBS.

Motsa jiki don gwadawa

Idan kana da IBS, yana da kyau ka dan motsa jiki. Yin aiki yana da fa'idodi da yawa na kiwon lafiya, gami da taimako na IBS. Kuna iya gwadawa:

Tafiya

Tafiya babban zaɓi ne idan kun kasance sabon motsa jiki. Yana da ƙananan tasiri kuma baya buƙatar kayan aiki na musamman.

Lokacin da aka yi a kai a kai, yin tafiya na iya sarrafa damuwa da haɓaka motsin hanji.

A cikin nazarin karatun 2015 na sama, tafiya shine mafi yawan ayyukan da mahalarta ke jin daɗin ƙananan alamun.

Sauran motsa jiki don IBS

Baya ga tafiya, zaku iya gwada waɗannan atisayen don IBS:

• guje guje
• shakatawa keke
• low tasirin aerobics
• nishaɗin shakatawa
• motsa jiki masu nauyi
• shirya wasanni

Mikewa don rage zafi

Mikewa ma yana da fa'ida ga IBS. Yana aiki ta hanyar tausa sassan jikinka na narkewa, rage damuwa, da inganta haɓakar gas. Wannan na iya taimakawa rage zafi da rashin jin daɗi saboda IBS.

Dangane da abin da aka ambata a baya, yoga ya dace da alamun IBS. An ba da shawarar yin shirya-fim ɗin da ke hankali ƙananan ƙananan ciki.

Yoga don IBS sun hada da:

Gada

Bridge shine yanayin yoga mai kyau wanda ya shafi ciki. Hakanan yana shagaltar da gindi da kwatangwalo.

1. Kwanta a bayan ka. Lanƙwasa gwiwoyinku kuma dasa ƙafafunku a ƙasa, ƙasan hip-nisa. Sanya hannayenka a gefen ka, dabino yana fuskantar ƙasa.
2. Shiga zuciyar ka. Raara duwawun ku har sai jikin ku ya yi daidai. Dakata
3. Rage kwatangwalo don farawa.

Supine karkatarwa

Supine Twist yana shimfiɗa ƙananan jikinka da na tsakiya. Bugu da ƙari don sauƙaƙe bayyanar cututtukan IBS, yana da kyau don rage ƙananan ciwon baya.

1. Kwanta a bayan ka. Lanƙwasa gwiwoyinku kuma dasa ƙafafunku a ƙasa, gefe da gefe. Miƙa hannunka zuwa “T.”
2. Matsar da gwiwoyin biyu zuwa kirjinka. Kasa gwiwoyin ka zuwa dama, ka juya kan hagu. Dakata
3. Komawa zuwa wurin farawa. Maimaita a cikin kishiyar shugabanci.

Darasi na numfashi

Shaƙatawa shine babban ɓangaren gudanarwar IBS.

Don inganta shakatawa, gwada jinkirin da zurfin numfashi. Dangane da binciken 2015 akan yoga, irin wannan numfashin yana karawa mutum radadi, wanda yake rage radadinku.

Kuna iya gwadawa:

Numfashin Diaphragmatic

Hakanan an san shi da numfashi na ciki, numfashin diaphragmatic yana ƙarfafa zurfin da jinkirin numfashi. Shahararren fasaha ne wanda ke haɓaka shakatawa da nutsuwa.

1. Zauna akan gadon ka ko kwance a ƙasa. Saka hannunka akan ciki.
2. Shaka cikin dakika 4, a hankali kuma a hankali. Bari ciki ya motsa a waje. Dakata
3. Fitar da iska na dakika 4, a hankali kuma a hankali.
4. Maimaita sau 5 zuwa 10.

Sauran numfashi na numfashi

Sauran numfashin hancin hanzari ne mai nutsar da iska. An yi shi sau da yawa a hade tare da yoga ko tunani.

1. Zauna a kujera ko ƙafafun kafa a ƙasa. Tashi zaune kai tsaye. Numfasawa ahankali da nutsuwa.
2. Lanƙwasa ɗan yatsan hannunka na dama da yatsunka na tsakiya zuwa tafin hannunka.
3. Rufe hancin hancinka na dama da babban yatsa. Sannu a hankali shaƙar hanci ta hancin hagu.
4. Rufe hancin hagu tare da yatsan hannunka na dama. Sannu a hankali fitar da iska ta hancin dama.
5. Maimaita kamar yadda ake so.

Motsa jiki don kaucewa

Ba a ba da shawarar motsa jiki masu ƙarfi don IBS ba. Misalan sun hada da:

• a guje
• horo na tazara mai ƙarfi
• gasar ninkaya
• gasar keke

Activitiesarin ayyuka masu ƙarfi na iya tsananta maka alamun IBS, don haka ya fi kyau ka guji su.

Yadda za a shirya don walƙiya

Idan kana son motsa jiki sau da yawa, yana da mahimmanci ka shirya don fitowar IBS. Wannan zai sa motsa jikin ku ya zama da sauki.

Bi waɗannan shawarwari don shirya don IBS flare-up kafin, lokacin, da kuma bayan motsa jiki:

• Ku zo da OTC magani. Idan kana saurin kamuwa da gudawa, sai a ajiye magungunan hana gudawa (OTC) a hannu.
• Guji abubuwan da ke haifar da abinci. Yayinda kuke shirin shirya motsa jiki da abinci bayan motsa jiki, ku guji abubuwan da zasu haifar muku dashi. Tabbatar samun isasshen zare.
• Guji maganin kafeyin. Kodayake maganin kafeyin na iya motsa jiki a motsa jikinka, amma hakan na iya haifar da cutar ta IBS.
• Sha ruwa. Kasancewa a cikin ruwa yana iya taimakawa mitar madafa da sauƙar maƙarƙashiya.
• Gano gidan wanka mafi kusa. Idan kana motsa jiki a wajen gidanka, ka san inda gidan wanka mafi kusa yake kafin ka fara.

Lokacin da za a yi magana da likita

Idan kun fahimci bayyanar cututtuka na IBS, ko kowane canji a cikin hanji, ziyarci likitan ku.

Hakanan ya kamata ku ga likita idan kuna da:

• gudawa da daddare
• asarar nauyi da ba a bayyana ba
• amai
• wahalar haɗiye
• zafi wanda ba a sauƙaƙe shi ta hanyar motsawar hanji
• kujerun jini
• zubar jini ta dubura
• kumburin ciki

Wadannan alamun na iya nuna yanayin da ya fi tsanani.

Idan an gano ku tare da IBS, tambayi likitanku game da mafi kyawun aikin motsa jiki a gare ku. Hakanan zaka iya magana da malamin kanka. Zasu iya ba da shawarar tsarin da ya dace don alamun cutar, matakin lafiyar ku, da lafiyar ku gaba ɗaya.

Layin kasa

Idan kana da IBS, motsa jiki na yau da kullun na iya taimakawa wajen sarrafa alamun ka. Mabuɗin shine zaɓin ayyukan ƙananan ƙarfi ko matsakaici, kamar tafiya, yoga, da iyo cikin annashuwa. Ayyukan motsa jiki na iya taimakawa ta hanyar inganta shakatawa.

Baya ga motsa jiki, yana da mahimmanci a ci abinci mai gina jiki da samun isasshen bacci. Kwararka na iya ba da nasihu don aiwatar da waɗannan halaye na rayuwa.