Manzwiro Ako Ari Kusangana neGut Rako

Zvemukati

• Izvi zviratidzo zvePfungwa-Gut Zvinokonzereswa Sei?
• Kushungurudzika, Kushushikana, uye Gut Yako
• Iwe Unogona Sei Kurerutsa Aya Mapfungwa-Gut Zviratidzo?
• Ongororo ye

Zvingave nyore kupa mhosva yako yese nyaya dzemudumbu pane isina simba digestive system. Manyoka? Chaizvoizvo husiku hwapfuura hwehukama hwehukama hwakasiyana nehukama. Akazvimba uye ane gasi? Tenda iyo imwe kapu yekofi ino ndiri chokwadi, zvaunodya zvinogona uye zvinokanganisa ura hwako. Asi (!!) wakambomira kufunga kuti panogona kunge paine zvakawanda kune ako dumbu nyaya ane hapana zvachose kuita nedumbu pacharo?

Mazhinji ematambudziko anowanzo-aitika mudumbu anogona chaizvo kubva mumusoro mako. Chimbofungidzira: Kangani kawakave nezuva rakashushikana pamoyo uye dumbu rako rakabhadhara mutengo?

"Pfungwa nemuviri zvakabatana zvakanyanya," anodaro Paraskevi Noulas, Psy.D, kiriniki mutevedzeri purofesa muDhipatimendi rePsychiatry kuNYU Grossman Chikoro cheMishonga. "Zvinosetsa kuti tinopatsanura sei dzimwe nguva dzimwe nguva uye tinofunga kuti nyaya dzepfungwa dzakaparadzana zvachose uye dzakazvimiririra uye zvinopesana. Muviri wako nepfungwa chinhu chimwe chete; zvakaita sedandemutande hombe hombe uye chidimbu chimwe nechimwe chinoenderana nechimwe. Ura hwako, "kunyanya, ine gwara rakananga kuuropi hwako. Ndosaka patinenge takatsamwa, iko kwekutanga kunzwa kwepanyama ndiko kwekutanga uye kwakanyanya mumatumbu edu."

Paunogamuchira nhau dzakaipa kana uri pakati penguva yakaoma kubasa, wakamboona here kuti hauna havi? Kana kuti paunenge uchipfeka zvekuda kufambidzana, unonzwa zvakanaka here, sekunge une mashavishavi? Kunyangwe kutya, kufara, kutsamwa, kana kusuwa, chero uye manzwiro ese anogona kukonzeresa kuita mumatumbo ako.

Izvi zvese nekuda kwechinhu chidiki chinodaidzwa kuti gut-brain axis, inova "nzira huru inofambiswa nemahormone uye biochemical iri pakati pegastrointestinal turakiti nehuropi," anotsanangura Lisa Ganjhu, DO, gastroenterologist uye kiriniki akabatana purofesa wemishonga paNYU Grossman. Chikoro cheMishonga. Chaizvoizvo, ndizvo zvinobatanidza iyo yepakati tsinga system- uropi uye musana-pamwe neayo enteric nervous system - yakaoma network yemitsipa yakakomberedza nzira yemudumbu sechikamu cheparutivi system yekutyaira - uyezve, inobatsira vaviri kugara mukugara kutaurirana, maererano neongororo yakabudiswa mu Zvinyorwa zveGastroenterology.

"Kune makemikoro anotaurirana pakati penzvimbo dziri muuropi uye nzira yekugaya izvo zvinoshandura gut motility, kunwa kwezvinovaka muviri, uye microbiome," anodaro Dr. Ganjhu. "Uye kune mahomoni anobva mudumbu anogona kuchinja mafungiro, nzara, uye satiety." Zvinoreva, dumbu rako rinogona kutumira mameseji kuuropi hwako, zvichikonzera kushanduka kwemanzwiro, uye huropi hwako hunogona kutumira masaini kudumbu rako, zvichikonzera gastrointestinal kushungurudzika zviratidzo senge makampu, gasi, manyoka, kupatira, uye rondedzero inoenderera. (Yakabatana: Iyo Inoshamisa Nzira Yako Brain uye Gut Zvakabatana)

Saka, iro gomba mudumbu rako kana chimwe chinhu chikatadza? "Izvo hazviratidzirwe," anodaro Noulas. "Unonyatsoona kushanduka uku mudumbu rako (acid balance, nezvimwewo). Ndiyo nzira yemuviri wako yekugadzirira nekupindura mamiriro acho ezvinhu."

Izvi zviratidzo zvePfungwa-Gut Zvinokonzereswa Sei?

Kubva zera re12, ndanetseka nenyaya dzemudumbu. Ndinoyeuka ndichigara ndichisiya chikoro nekukasika nekuda kwekugadzwa kwachiremba nenyanzvi, ndokuzoonekwa kuti ndine IBS (irritable bowel syndrome) pazera remakore 14. Nekukurumidza kuchirwere chekoronavirus, uye mushure memakore ekuchengetedza IBS yangu pasi pesimba, ura hwangu hunonetseka. uye zviratidzo zvinotambudza zvakadzoka—uye nokutsiva. Sei? Kushushikana, kushushikana, kufungisisa, kudya kwakashata, uye kushaya hope, zvese izvi zviri nekuda kwedambudziko rambotaurwa rezvehutano pasi rose. (Yakabatana: Maitiro Ekuzvidya Mwoyo Kwangu Kwese Kwandibatsira Kubata neCoronavirus Panic)

"Kana iwe ukaenda kuburikidza nehupenyu hunoshandura chiitiko (kukuvara, kurasikirwa kwehupenyu, kurasikirwa kwehukama kuburikidza nerufu, kuputsa-kurambana, kurambana) shanduko ine simba kwazvo zvekuti inoita kuti system yako ibude-kilter," anotsanangura Noulas. "Zvinokonzeresa kuti uende kune imwe yakanyanyisa kana imwe (kudhakwa kana kudzivisa kudya, kurara zvakanyanya kana kushaya hope, haugone kugara wakanyarara kana kunzwa kunge mamora). Uye mapinduriro aunoita mune imwe mamiriro (kurara zvakanyanya, kudya zvakanyanya, kushoma kufamba) kuve wakasiyana zvachose nemamiriro anotevera (kurara zvisina tsarukano, kurasikirwa nechido, kunyanya kushanda) " Uye sezvo tsika dzakadai sekudya uye kurara (kana kushayikwa kwayo, izvo zvinogona kutungamirira kumatambudziko ekugayira) zvakare zvichikanganisa ura hwako, iwe unogona kunge wasara uine imwezve GI kushushikana.

Uye nepo quotidian zvinonetsa, senge mharidzo kubasa, zvinogona kukonzera hurongwa hwekunetsekana kwemudumbu, chimwe chinhu chinopedza moyo seCCIDID-19 denda rinogona kutora GI kushushikana kusvika padanho idzva. (Pasina kutaura, iyo coronavirus pachayo inogona kukonzeresa manyoka.) Chero zvingave zvichikonzera, Dr. Ganjhi akaona kuti kushushikana nekushushikana zvakajairika kune veGI-varwere. "Vanhu vane kushushikana kwakanyanya vanowanzove nekunyunyuta kweGI uye avo vane zvakawanda zveGI nyaya vanowanzo kuve vanonetsekana," anodaro.

Kushungurudzika, Kushushikana, uye Gut Yako

Paunenge uchinzwa kushushikana, uropi hwako hunopfura meseji-chimwe chinhu senge "Hei, ndiri kunetseka pano"-kumatumbo ako, ayo anopindura nekupinda mu "nzira yekupona," anodaro Noulas. "Izvi zvinodaro nekuti mumamiriro ezvinhu anoshungurudza muviri wako unoona kuti haina kuchengeteka, saka hurongwa hwacho hunogadzirira kurwa kana kutiza." (Onawo: Nzira 10 Dzisinganzwisisike Muviri Wako Unoita Kushushikana)

Izvo zvakakosha kuti uzive kuti mukuwedzera kune gut-brain axis, yako gut microbiome inoitawo basa mumabatiro ako manzwiro anokanganisa ura hwako. Sezvambotaurwa, zvikwangwani zvinotumirwa kubva kuuropi kuenda kumatumbo zvinogona kushandura zvikamu zvakasiyana zveGI system, kusanganisira gut microbiome. Kupfuura kwenguva refu, kuenderera mberi kwekushushikana (nekuda kwekuti, taura, kusagadzikana kwekushushikana kana chirwere chinoramba chiripo) kunogona kushomeka ura hwemudumbu uye kubvumira ura hwebhakitiriya kupinda mumuviri, kuwedzera njodzi yekurwara, pamwe nekushandura hutumbu microbiome zvese pamwe chete, maererano neAmerican Psychological Association (APA). Munguva pfupi, izvi zvinogona kusanganisira chero chinhu kubva kumhasuru mhasuru uye kuibhucha kuimba yekugezera kana nekusiyana, kuomeswa. "Kumwe kwekunzwa kwemuviri kunowanzo kushungurudza mudumbu, kusvotwa, kutemwa nemusoro, kudzika uye / kana kufema nekukurumidza, kurova kwemoyo kunowedzera, kushushikana kwetsandanyama, uye dikita," anowedzera Noulas.

Kushungurudzika kunonyanya kukanganisa vanhu vane zvirwere zvisingaperi zvebowel, zvakadai seBS kana chirwere chinoputika (IBD). Izvozvo zvingave zvichikonzerwa nehutachiona hwehutachiwana hunonyanya kuoma, kuchinja mugut microbiota, kuchinja kwekukurumidza kufamba kwezvokudya nemudumbu, uye / kana kuchinja mumararamiro ekudzivirira zvirwere, maererano neAAPA.

Iwe Unogona Sei Kurerutsa Aya Mapfungwa-Gut Zviratidzo?

Kuti urape zviratidzo zveGI, unofanirwa kusvika pamudzi wehutano hwepfungwa chikonzero kana chinokonzeresa. "Kusvikira nyaya idzi dzagadziriswa, haugone kugadzirisa nyaya dzeGI," anodaro Dr. Ganjhu. "Unogona kukwanisa kurapa zviratidzo zveGI, asi hazvizombogadzirise kusvikira nyaya dzepfungwa dzagadziriswa" kana kungoshanda. (Yakabatana: Maitiro Ehutano Hwako Pfungwa Angakanganisa Sei Kugaya Kwako)

"Chinonyanya kucherechedzwa kwandiri semazvikokota wekushungurudzika ndechekuti kazhinji sei nyaya dzemuviri dzinoparara panguva yese yekurapa," anodaro Noulas. "Vazhinji vevarwere vangu vanotaura kushomeka kwepanyama sekurapwa kuri kuenderera, nenyaya dzeGI dziri iyo yakajairika inojekesa. Chiratidzo chikuru chekuti munhu ari kushanda kuburikidza nekushushikana kwavo kwepamoyo uye muviri hausisiri kutakura kushungurudzika, kushushikana , uye/kana kukuvadzwa. Iri kushandiswa, kunzwisiswa, uye kusunungurwa kuitira kuti muviri unzwe uine hutano, wakadzikama, uye hauchadi kuratidza manzwiro iwayo asina kunaka mumuviri."

Dr. Ganijhu anobvumirana nazvo, achiti "marapirwo echinyakare ekurapwa kwepfungwa sekuziva maitiro ekurapa, hypnosis, uye mishonga yekudzvinyirira senge SSRI uye tricyclic mishonga yekudzvinyirira inogona kubatsira nezvichemo zveGI kana zvine hukama nekushushikana kana kushushikana."

Zvakakosha sekungopindira kwepfungwa kune epanyama, sekuchengetedza kudya kunovaka muviri. Asi chikafu chinokanganisa sei manzwiro ako uye, nekudaro, yako GI system, uyezve izvo zvimisikidzo zvakanakira kurwisana kwemudumbu ingori imwe hurukuro. Zvimwe zvekutanga: Kune imwe, iwe unofanirwa kuchengetedza kudya kwefibre-rich kubatsira kuchengetedza system yako nguva dzose, asi fiber yakawandisa inogona kutungamira kubhuroka-ndosaka nyanzvi dzichikurudzira kuchengeta chinyorwa chezvekudya kuti ubatsire kuteedzera huwandu hwekudya. Nekunyora zvaunodya pamwe nemanzwiro aunoita mumuviri nepfungwa muswere wese wezuva, iwe unogona zviri nani kuziva zvinokonzeresa-kureva. mamwe manzwiro, zvigadzirwa, kana kudya-izvo zvingave zvichikonzera chaiyo GI zviratidzo. (Yakabatana: Sneaky Signs uye Zviratidzo zveKudya Kunzwisisa)

Pasi pepamusoro: munhu wese ane mutoro wemiviri yavo uye maitiro avanoita kuti vanzwe. Kune mumwe munhu akaita seni anonyanya kushushikana munhu anotambura nekushushikana kwakadzikama, ndinofanira kuita nepandinogona napo kugadzira inofara, inonzwa-yakanaka nzvimbo. Hazvina kuitika kuti pamazuva akanaka ane kushushikana kwakadzika, dumbu rangu rinonzwa mushe. Asi izvozvo hazvisi zvechokwadi. Hupenyu hunoitika uye neizvozvo, manzwiro anobatwa. Zvandinonzwa mumusoro mangu, ndinonzwa mudumbu mangu uye vice versa. Nokukurumidza tinoona kuti maitiro maviri anoshanda pamwe chete, mune zvose zvakanaka nezvakaipa, zvichida tinogona kuwana nzira yekuti vashande pamwe chete mukubatana kwakanyanya kunobatsira kwatiri ... uye matumbu edu.

Ongororo ye