Daidai dalilin da yasa kuke samun ciwon ciki bayan aikin motsa jiki

Wadatacce

• Dalili Mai Yiyuwa - da Magani - don Ciwon Ciki A Lokacin da Bayan Aiki
• Magani
• Mataki mai tsanani
• Matsayin Jiyya
• Rashin ruwa
• Cin abinci
• Hormones
• Yadda Ake Magance Ciwon Ciki Bayan Aiki
• Matsalolin Ciki ga Masu Gudu
• Matsalolin Ciki ga Masu Keke
• Matsalolin Ciki ga Masu iyo
• Ƙarfafa Horar da Matsalolin Ciki
• Har yanzu Kuna Ciwon Ciki Bayan Ayyuka? Gwada Wadannan Magungunan Ciki na Halitta
• Bita don

Daga cikin mafi kyawun abubuwan da za ku iya yi a rana, motsa jiki mai yiwuwa ba ɗaya ba ne. Ku ciyar da isasshen lokacin gudu, kekuna, ko yin yawo a cikin babban waje kuma kuna koyon samun kwanciyar hankali tare da ayyukan jiki waɗanda ba a tattauna su cikin tattaunawa mai ladabi. Amma ko ta yaya kuka kasance, zuwa cikin sharuɗɗan tare da ƙarancin ciki (sau da yawa, ciwon ciki bayan motsa jiki) ba shi da sauƙi. Wadanda suka yi watsi da Porta-Potty ko kuma suna tunanin za su yi amfani da su a lokacin CrossFit sun san kawai ji.

Idan wani ta'aziyya ne, ba kai kaɗai ba ne. Wani binciken da aka yi kwanan nan ya gano cewa kusan kashi 70 na 'yan wasa suna magance matsalolin GI. Sauran masana sun sanya adadin ya fi haka. "Kusan kashi 95 cikin 100 na abokan cinikina suna fuskantar wasu matsalolin GI a tsawon lokacin aikinsu," in ji Krista Austin, Ph.D., koci kuma wanda ya kafa Coaching Performance and Nutrition Coaching a Colorado Springs, Colorado. Mafi yawan alamomin da ake yawan karantawa kamar jingle Pepto-Bismol: tashin zuciya, ƙwannafi, rashin narkewa, da gudawa. (Mai Alaka: Abubuwan Mamaki Da Suke Rusa Narkar Da Narkewar Ku).

Mutanen da ke da farji suna iya fuskantar ciwon ciki bayan motsa jiki (ko lokacin) fiye da waɗanda aka haifa da azzakari; hormones na iya zama laifi. "Daga cikin marasa lafiya 25,000 da muke gani a kowace shekara, kashi 60 cikin ɗari mata ne, kuma sun fi maza yawa a cikin cututtukan cututtukan GI masu aiki, kamar ciwon hanji mai ɗaci," in ji masanin gastroenterologist J. Thomas LaMont, MD, farfesa a fannin likitanci a Makarantar Kiwon Lafiya ta Harvard. . "Motsa jiki, musamman gudu, yana haifar da bayyanar cututtuka." Kuma ko da yake ciwon ciki ba yakan zama barazana ga lafiya, abin kunya na iya hana masu fama da samun taimako da kuma hana su motsa jiki gaba ɗaya.

Don haka, idan kun sami kanku kuna mamakin, "me yasa cikina ke ciwo bayan aiki," ga abin da kuke buƙatar sani: Lokacin da kuka fara aikinku, tsokokin da kuke dogaro da su (misali quads yayin gudu) suna gasa tare gabobin ku na ciki don jini. Gabobinku suna buƙatar jini don narkewa; tsokoki suna buƙatar shi don ƙarfi yayin da kuke motsa jiki. (ICYMI, a nan shine ainihin bambanci tsakanin ƙarfin tsoka da juriya na tsoka.) Saboda buƙatun kuzarin quads ɗinku ya fi girma, gabobin ku sun ɓace kuma jikin ku yana jagorantar yawancin zubar jini zuwa ƙafafun ku. Hakanan, an bar tsarin gastrointestinal tare da ƙarancin albarkatu waɗanda za a iya narkar da abinci da ruwan da kuka ɗauka kafin ko lokacin aikinku.

Wannan shine dalilin da ya sa, koda cikin mintuna 20 kawai, zaku iya fara jin tashin zuciya yayin aikinku. "Wasu mutane za su iya motsa jiki cikin nutsuwa bayan da suka fara cin abinci mintina 15 kafin motsa jiki. Wasu ba za su iya cin komai cikin sa'o'i biyu ba ko za su ji kumburin ciki da kasala," in ji Bob Murray, Ph.D., wanda ya kafa Ilimin Kimiyyar Wasanni. , ƙungiyar tuntuɓar da ta ƙware a kimiyyar motsa jiki da abinci mai gina jiki na wasanni a Fox River Grove, Illinois.

Dalili Mai Yiyuwa - da Magani - don Ciwon Ciki A Lokacin da Bayan Aiki

Dubi wasu abubuwan da ake tunanin zasu kara maka damar tashin hankali da kuma hanyoyin da za ku iya guje wa wannan mummunan jin (kuma da kanku akai-akai tambayar, "me yasa cikina ke ciwo bayan yin aiki?") nan gaba.

Magani

Ko da yake yana da mahimmanci a koyaushe a ɗauki shawarar da aka ba da shawarar kowane magani, kula sosai da shan magungunan hana kumburi; yawan ibuprofen ko naproxen na iya haifar da tashin zuciya, in ji Daphne Scott, MD, likitan likitancin motsa jiki na farko a Asibitin don Tiya na Musamman a birnin New York. Don haka yayin da yana iya zama mai jaraba don murƙushe ciwon gwiwa tare da OTC anti-inflammatories don samun ku cikin wannan motsa jiki mai wahala, ɗayan da yawa na iya barin ku kuna jin rashin lafiya.

Abin da za a yi: Kada ku ɗauki fiye da abin da aka ba da shawarar akan akwatin ko fiye da abin da likitanku ya ba ku. Kuma idan shan maganin kumburi, yi haka bayan motsa jiki maimakon. (Kuma ku ci ɗaya daga cikin waɗannan abinci na 15 na hana kumburin ƙwayar cuta don ciwon zafi na halitta.)

Mataki mai tsanani

Abin mamaki, tashin hankali na motsa jiki na iya faruwa a kowane sauri da kuma kowane tsanani. Dokta Scott ya ce motsa jiki mai ƙarfi na iya ƙara yawan damuwar ku yayin motsa jiki saboda tsananin wahalar da kuke yi, gwargwadon yawan tambayar jikin ku; duk da haka, tashin zuciya na iya faruwa a kowane matakin ƙarfi. Ta ce, "Ana tsammanin wannan wani bangare ne saboda matakin kwantar da hankali," amma motsin rai da damuwa suna taka muhimmiyar rawa. "Idan kuna damuwa ko farin ciki game da gasa. Idan kuna gwada sabon gidan motsa jiki ko sabon motsa jiki, tashin hankali na iya haifar da ku cikin tashin hankali lokacin ko bacin rai bayan motsa jiki."

Abin da za a yi: A dakin motsa jiki? Rage saurin ku ko juriya har sai ji ya lafa - yawanci da sauri bayan kun rage gudu ko dakatar da motsi, in ji Dokta Scott. A cikin aji? Dr. Scott ya ba da shawarar ɗaukar mataki da baya, rage gudu, da sake shiga ƙungiyar da zarar kun ji daɗi. Dakatar da gasa ta ciki tare da kanku; idan kun yi rashin lafiya, babu wanda ya ci nasara.

Matsayin Jiyya

Kodayake yana da kyau a ɗauka tashin hankali na motsa jiki na iya faruwa idan mai farawa ya matsa kan su da ƙarfi, cikin sauri, gaba ɗaya abin ba a nuna son kai ga kowane matakin fasaha ba. A gaskiya ma, damuwa na GI yana da yawa a tsakanin 'yan wasa masu juriya irin su masu tseren marathon ko masu hawan keke mai nisa - wasu daga cikin 'yan wasa mafi "a cikin siffar" a duniya. Studyaya daga cikin binciken da aka buga a mujallar Ci abinci an gwada batutuwa na jinsi daban -daban da matakan sharaɗi, suna roƙon su da su yi azumi, ku ci abinci kafin, ko ku ci kai tsaye bayan motsa jiki kuma sun gano cewa cin abinci da matakin ƙarfi ya shafi tashin zuciya yayin motsa jiki, amma jinsi da matakin sanyaya ba su yi ba. "Horon bai rage yawan motsa jiki da ke haifar da tashin zuciya ba," in ji masu binciken.

Abin da za a yi: Ci gaba ta matakin lafiyar ku a matakai. Kar a gwada ajin kickboxing matakin ƙwararru idan baku taɓa gwada dabarar ba. Babu kunya a farawa daga ƙasa-sai dai daga can!

Rashin ruwa

Yayin motsa jiki, jini yana gudana daga hanjin ku, zuwa manyan tsokoki masu aiki. Matsalar ita ce, rashin isasshen isasshen ruwa yana shafar ƙarar jinin da ke tafe a cikin jikin ku, wanda zai iya ƙara tsananta wannan matsalar ta GI da rashin kuzari - wato ciwon ciki bayan aikin motsa jiki - da aka ambata a sama.

Abin da za a yi: Wannan amsar ita ce madaidaiciya kamar yadda take samu: sha ruwa da yawa, sau da yawa. Kuma ba kawai lokacin da kuke motsa jiki ba: "Ku kula da hydration a cikin mako." (Masu alaƙa: 16 Mafi kyawun kwalabe na ruwa don motsa jiki, yawo, da hydration na yau da kullun)

Cin abinci

Wataƙila ɗayan manyan ƴan wasa a wasan motsa jiki-tashin hankali shine abincin ku. Cin abinci mai yawa da zuwa sansanin taya ba da jimawa ba shine ingantaccen girke-girke na ciwon ciki bayan motsa jiki. Duk da haka, Dr. Scott ya ce yin watsi da abinci ko rashin cin ma'auni na furotin da carbohydrates na iya taka rawa. Cike da yawa kuma cikin ku ba zai sami isasshen lokaci don narke yadda ya kamata ba. Yunwa? Ciwon ciki mara gurɓatawa zai sami ruwan ku yana birgima cikin cikin ku yana yin raƙuman ruwa. Yana iya ɗaukar ɗan lokaci don koyan abin da ya fi dacewa da ciki, saboda ya bambanta ga kowa. (Mai dangantaka: Mafi kyawun Abincin da Za a Ci Kafin da Bayan Aiki)

Abin da za a yi: Bincika halayen cin abinci kafin-, lokacin-, da bayan motsa jiki. Idan yawanci ba ku ci abinci na dogon lokaci kafin motsa jiki, gwada samun ɗan ƙaramin abun ciye-ciye minti 30 zuwa awa ɗaya kafin, in ji Dr. Scott. Akasin haka, idan kuna yawan cin abinci kafin motsa jiki, kuyi ƙoƙarin rage yawan abinci kuma ku maye gurbinsa da ƙaramin adadin mai mai lafiya, carbohydrates, da furotin kamar goro ko man goro akan ɗan gasa, in ji ta.

Hormones

Kun saba da ingantattun canje -canjen hormonal da ke faruwa tare da motsa jiki (ƙarin endorphins! Ƙasa cortisol!). Amma Dr. Scott ya ce akwai ra'ayoyi daban-daban game da yadda hormones na iya shafar alamun GI kamar tashin zuciya yayin motsa jiki. "Tunani ɗaya shine cewa ana fitar da hormones daga kwakwalwa kuma suna haifar da sakin catecholamines (hormones da adrenal gland ke fitarwa), wanda hakan na iya haifar da jinkiri a cikin ɓarkewar ciki," in ji ta.

Abin da za a yi: Dakata idan kuna jin tashin zuciya yayin motsa jiki, sannan ku shiga wasan lokacin da kuke jin daɗi. Har yanzu kuna iya rungumar waɗannan fa'idodin lafiyar kwakwalwa na motsa jiki.

Yadda Ake Magance Ciwon Ciki Bayan Aiki

Maɓalli shine sanin waɗanne illa masu dacewa don dacewa da ayyukan motsa jiki da kuka fi so da aiwatar da waɗannan dabarun masu wayo don rage su.

Matsalolin Ciki ga Masu Gudu

• Ciwon ciki
• Zawo
• Dinki gefe

Duk abin da ke tattare da labule yana lalata hanji da abin da ke ciki, yana haifar da ƙananan matsalolin GI. Yawancin bincike sun gano cewa kimanin kashi 50 cikin 100 na masu tsere na nesa suna ba da rahoton matsaloli irin su ciwon ciki da gudawa yayin taron. Side stitches (wanda ya bambanta a ko'ina daga ƙwanƙwasa maras kyau zuwa ɓacin rai mai kaifi a gefen ciki) suna haifar da wani ɓangare ta hanyar "nauyi da motsin yanayi na gudana, wanda ke damun kyallen takarda a cikin ciki," in ji Murray. (Mai alaƙa: Sauƙaƙan Matsayin Yoga waɗanda zasu iya Taimakawa tare da narkewa)

Gyara shi da sauri:Don karkatar da jini zuwa hanjin ku, rage saurin ku har sai bugun zuciyar ku ya ragu zuwa matakin jin daɗi. Don dinki na gefe, canza matakan ku, rage gudu, ko karkatar da gangar jikin ku a hankali zuwa gefen gaban ciwon ku. A gaskiya gaggawa? Nemo Porta-Potty mafi kusa ko babban itace. Ba za ku zama na farko ko na ƙarshe don yin hakan ba, amince.

Hana shi:

• Hydrate. Sha 4-6 na ruwa a kowane minti 15 zuwa 20 yayin aikin motsa jiki, musanya tsakanin ruwa da abubuwan sha na wasanni na tsawon lokaci don sake cika electrolytes, in ji Ilana Katz, R.D., masanin abinci na wasanni a Atlanta.
• Cire soda. Ana amfani da Cola a wasu lokuta azaman abin sha kafin tseren godiya ga tasirin maganin kafeyin da sukarinta. Amma kumburin iska mai gurɓataccen iska yana haifar da kumburi, in ji Katz.
• Dodge mai. Nix abinci mai kitse kwana ɗaya kafin babban motsa jiki saboda ana narkar da kitse da fiber a hankali fiye da carbs ko furotin. Hakanan, abincin da ke ɗauke da lactose (madara), sorbitol (danko mara sukari), da maganin kafeyin suna kunna hanyar GI. Ka guji su fara sa'o'i huɗu kafin gudunka, in ji Kevin Burroughs, MD, likitan likitan wasanni a Concord, North Carolina.

Matsalolin Ciki ga Masu Keke

• Reflux acid
• Rashin narkewar abinci

Kusan kashi 67 cikin 100 na 'yan wasa suna samun reflux acid, idan aka kwatanta da kusan kashi 10 na yawan jama'a, a cewar wani binciken Poland. Yana da yawa a cikin masu keke saboda matsayinsu na hawa na gaba, wanda ke ƙara matsin lamba a kan ciki kuma yana iya jagorantar acid na ciki zuwa cikin esophagus, in ji Carol L. Otis, MD, likitan likitan wasanni a Portland, Oregon. (Mai Alaka: Me Yasa Kike Samun Ciwon Zuciya Lokacin da kuke Motsa jiki)

Gyara shi da sauri:Canja matsayin ku don ku zauna cikin madaidaiciya a cikin sirdi. Idan zai yiwu, ɗauki ɗan gajeren hutu yayin hawan ku kuma kuyi tafiya na ƴan mintuna. A daina ci da sha har sai alamun cutar sun ragu.

Hana shi:

• Kasance mai himma. Kafin ka hau hanya, yi la'akari da shan OTC antacid, kamar Maalox ko Mylanta, musamman ma idan kana da saurin reflux. "Maganin yana kare esophagus tare da rufin bakin ciki, yana rage ƙonawa idan kuna da matsalolin reflux yayin hawa keke," in ji Dokta Otis.
• Kammala matsayin ku. Tsayar da baya na sama lebur maimakon runguma akan sandunan hannunka yana rage matsi akan ciwon ciki, in ji Dr. Burroughs. Kuma tabbatar cewa an daidaita kujerar ku don tsayin ku: Tsayi ko ƙasa da ƙasa zai canza yanayin ku, ƙara tashin hankali a cikin ciki, wanda ke haifar da juyi.
• Ku ci ƙasa. Sandunan makamashi da makamantan abinci suna yin abubuwan ciye -ciye masu sauƙi yayin hawan keke, amma wasu masu kekuna suna ciji fiye da abin da ciki zai iya ɗauka cikin nutsuwa. Don hawan ƙasa da sa'a guda, tsallake kayan ciye-ciye. Fiye da mintuna 60? Yi amfani da adadin kuzari 200 zuwa 300 na carbs masu sauƙi, kamar abubuwan sha na wasanni, gels, da sanduna, a cikin kowane awa don taimakawa ci gaban tsokoki. (Mai Alaƙa: Shin Yana da Muguwar Cin Barikin Makamashi Kowace Rana?)

Matsalolin Ciki ga Masu iyo

• Ciwon ciki
• Belching
• Tusa
• Tashin ciki

"Wasu masu yin ninkaya na rike numfashi ba tare da fitar da numfashi ba yayin da fuskokinsu ke karkashin ruwa, hakan na nufin idan suka juya kan su numfashi, sai su fitar da numfashi a lokaci guda, wanda hakan kan sa su haki tare da hadiye iska da ruwa," in ji Mike. Norman, co-kafa Chicago Endurance Sports, wanda ke horar da masu ninkaya da 'yan wasa uku. Ciki mai cike da iska yana iya haifar da kumburi; gushewar ruwa a lokacin ninkaya na ruwan gishiri na iya haifar da ciwon ciki.(Af, idan koyaushe kuna kumburi, kuna buƙatar sani game da wannan matsalar narkewar abinci.)

Gyara shi da sauri:Mafi yawan kumburin ciki da kumburin ciki suna faruwa ne a lokacin bugun jini na cikin ciki (nono da freestyle), don haka juya baya kuma ku sauƙaƙa saurin har sai zafin ya ragu. Hakanan, gwada tattake ruwa na mintuna kaɗan don kiyaye bakinku sama da ƙasa, in ji Norman.

Hana shi:

• Numfashi da kyau. Dabarar da ta dace tana taimaka muku samun isashshen oxygen tare da ƙarancin ƙoƙari. Kuna iya nisantar raƙuman ruwa - da masu fafatawa da ku - ta hanyar koyan numfashi a ɓangarorin biyu. Lokacin da kuka juya kan ku don yin numfashi, gwada duba ƙarƙashin hammacin ku, ba gaba ba, don guje wa shan ruwa. Sannu a hankali fitar da bakinka lokacin da ka mayar da fuskarka ga ruwa.
• Sanya hula. A cikin ruwa mai iyo, ruwan sanyi, ruwan sanyi na iya haifar da ɓarna da tashin zuciya. Yin amfani da igiyar ninkaya ko kunnen kunne na iya taimakawa tare da matsalolin daidaitawa.

Ƙarfafa Horar da Matsalolin Ciki

• Reflux acid
• Rashin narkewar abinci

"Yin ƙasa don ɗaga nauyi yayin ɗaukar numfashi, wanda mutane sukan yi a lokacin horon ƙarfi, yana ƙara matsa lamba akan abubuwan ciki kuma yana iya tilasta acid zuwa cikin esophagus," in ji Dokta Otis. Wannan yana haifar da ƙwannafi da rashin narkewar abinci. A zahiri, mutanen da ke ɗaga nauyi suna samun ƙarin juzu'i fiye da waɗanda ke yin wasu wasanni, har da hawan keke, bisa ga binciken da aka buga a mujallar Medicine & Kimiyya a Wasanni & Motsa Jiki. (Mai Ruwa: Waɗannan Labarai na Ƙarfafa Za Su Ƙarfafa Ku don Fara ɗaga nauyi mai nauyi)

Gyara shi da sauri:Pop antacid tsakiyar motsa jiki. Ruwan shan kuma zai taimaka wajen wanke acid a kudu.

Hana shi:

• Mai da hankali kan tsari. Gwada fitar da numfashi yayin da kuke kwangilar tsokoki don ɗaga nauyi da shakar yayin da kuke sakin kowane wakili.
• Barci a kan karkace. Kifar da kai a saman matashin kai biyu lokacin da za ku kwanta da daddare yana ƙarfafa acid ya zauna a ciki. (Mana da matashin kai ɗaya idan kuna da saurin fuskantar matsalolin baya.)
• Ku ci a baya. Ga wasu mutane, abincin daren jiya na iya bayyana kamar ƙwannafi na motsa jiki na safiyar gobe. Rage narkewar abinci a lokacin bacci, don haka yana da kyau ku ci abincin dare sa'o'i huɗu ko fiye kafin kwanciya barci.
• Guji abinci mai jan hankali. Yanke masu kara kuzari, kamar cakulan, citrus, kofi, ruhun nana, da albasa.

Har yanzu Kuna Ciwon Ciki Bayan Ayyuka? Gwada Wadannan Magungunan Ciki na Halitta

Wadannan ganyayyaki na iya taimakawa wajen kawar da tashin hankali daga motsa jiki. Kuna iya samun su a cikin nau'in capsule a kantin sayar da abinci na kiwon lafiya, amma hanya mafi sauƙi don samun adadin ku na yau da kullum shine ku sha su a cikin shayi.

• Don gas da ƙwannafi: Gwada chamomile. Wannan abin sha kafin lokacin kwanta barci yana iya zama mai ƙarfi mai hana kumburi. Ana amfani da kofin shayi na chamomile don kwantar da hankali da kwantar da dukkan sassan narkar da abinci.
• Don tashin zuciya: Gwada ginger. An yi imanin Ginger yana daidaita cikin ciki ta hanyar hana kumburin ciki da kuma taimakawa narkewa.
• Don cramps da zawo: Gwada ruhun nana. Peppermint yana da menthol, wanda zai iya taimakawa wajen sarrafa spasms na tsoka wanda ke haifar da kumburi da buƙatar gaggawar shiga gidan wanka.

Bita don