Kudzidzira muviri kunogona kubatsira avo vanorarama neBD. Heino Maitiro Ekuzviita Zvakanaka.

Zvemukati

• Nei kurovedza muviri kuchigona kunetsa
• Zvakanakira kurovedza muviri kweGI mamiriro
• Zvakanakira kuregererwa
• 1. Anti-kupisa kusagadzikana kunetseka
• 2. Hutano hwemapfupa huri nani
• Kudzidzira nechirwere cheGI kunogona:
  
• Maitiro akanakisa ekurovedza muviri nemamiriro emudumbu
• 1. Taura nemupi wako wezvechiremba
• 2. Tsvaga chiyero chakakodzera
• 3. Nesimba rekudzidziswa, sarudza wedunhu-based kurovedza muviri
• 4. Kwezvikamu, tanga nebasa rakadzikira kusvika pakati nepakati
• 5. Isa basa rekudzoreredza muitiro wako
• 6. Teerera kumutumbi wako

Ziya dikidiki rinogona kuva nezvakakura zvinoitirwa vanhu vanorarama nemamiriro emudumbu. Ingobvunza Jenna Pettit.

Semudiki mukoreji, Jenna Pettit, ane makore makumi maviri nemana, ainzwa kuneta uye kushushikana neyakaomesa kosi yake.

Semudzidzisi wemuviri, akatendeukira kune kurovedza muviri kuitira kushushikana mupfungwa.

Hazvina kushanda. Kutaura zvazviri, zvinhu zvakawedzera kuipa.

Pettit akatanga kusangana nezviratidzo zvehutano. Akatadza kumuka pamubhedha, akaita manyoka asingadzoreki, akarasikirwa nemapaundi makumi maviri, uye akapedza vhiki arimuchipatara.

Pettit, uyo anogara kuCorona, California, akazopedzisira abatwa chirwere cheCrohn. Mushure mekuongororwa, aifanira kutora mwedzi kubva kumakirasi ake ehutano.

Pane imwe nguva paakave nemukana wekugadzirisa kuongororwa kwake, akaziva kuti aifanira kudzokera kunoshanda. Asi zvakanga zvisiri nyore.

"Zvanga zvakaoma kudzoka mumakirasi angu, nekuti ini ndakangorasikirwa nemhasuru yangu," anodaro. "Ndakarasikirwa nesimba iro."

Kune Pettit nevamwe vanogara nematumbo (GI) mamiriro - senge ulcerative colitis, chirwere cheCrohn, chinosemesa bowel syndrome (IBS), gastroparesis, kana chakakomba gastroesophageal reflux (GERD) - kurovedza muviri nguva dzose kunogona kuva kwakaoma.

Asi kutsvagurudza kwakaratidza kuti kugara wakaringana kunotungamira kune mashoma zviratidzo kune vanhu vane hutachiona hwechirwere (IBD). IBD izwi remumbure rinosanganisira akati wandei eGI turakiti matambudziko, seCrohn's chirwere uye ulcerative colitis.

Zvakare, maitiro ekudzoreredza seyoga uye maPilates anogona kubatsira kudzikisira kushushikana. Kugadzirisa kushushikana kunogona kuve kwakakosha kune vanhu vane aya mamiriro.

Nei kurovedza muviri kuchigona kunetsa

Kurovedza muviri nguva dzose kunogona kuva kwakaoma kune avo vane zvirwere zvinoputika, kunyanya kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge David Padua, MD, PhD, gastroenterologist kuUCLA uye director wePadua Laboratory, iyo inodzidza nezvezvirwere zvekugaya, anoti anogara achiona varwere vachinetseka kuwana kurovedza muviri nekuda kwezviratidzo zvavo.

"Nezvinhu zvakaita se ulcerative colitis, chirwere cheCrohn, uye chirwere chekuputira ura, iyo systemic kuzvimba kunogona kukonzera kuneta kwakawanda," anodaro Padua. “Inogona zvakare kukonzera kushomeka kweropa, uye unogona kuwana GI kubuda ropa pamwe nemhando dzakasiyana dzeBD. "Izvi zvese zvinogona kubatsira kuti mumwe munhu anzwe kupera simba uye asingakwanise kuita maekisesaizi."

Asi havasi varwere vese vane ruzivo rwakafanana. Nepo vamwe vachinetseka nekurovedza muviri, vamwe vanotamba tenesi, vanoita jiujitsu, uye kunyange kumhanya marathons, anodaro Shannon Chang, MD, gastroenterologist kuNew York University's Langone Medical Center. Mukupedzisira, kugona kwemunhu kurovedza muviri kunoenderana nehutano hwavo uye kuwanda kwakadii kwavanako iye zvino.

Zvakanakira kurovedza muviri kweGI mamiriro

Kunyangwe mumwe munhu anogara nechirwere cheGI angaona zvichinetsa kurovedza muviri nguva dzose, kumwe kutsvagurudza kwakaratidza kuti pane kuwirirana pakati pezviyero zvepamusoro uye zvishoma zviratidzo, kunyanya nechirwere cheCrohn.

Chimwe chidzidzo chakabudiswa mumagazini yacho chakawana kuti kurovedza muviri kunosanganiswa nekuderera kwenjodzi dzemoto dzemangwana mune vanhu vane IBD mukuregererwa.

Mhedzisiro iyi haina kukwana, zvakadaro. "Pane kumwe kurudziro yekuti kurovedza muviri uye kugara uchirovedza muviri zvine hunyanzvi hwechiitiko kunogona kubatsira mukuchengetedza chirwere chakadzikama," Chang anodaro. Asi nyanzvi hadzina chokwadi kana izvi zviri nekuti vanhu vari mukuregererwa vanokwanisa kuita maekisesaizi zvakanyanya kana nekuti kurovedza muviri kwakawanda kunotungamira kuzviratidzo zvishoma.

Pane zvese, nyanzvi dzinobvumirana kuti kurovedza muviri chinhu chakanaka. "Iyo data iri zvishoma pese pese, asi kazhinji izvo zvatakaona ndezvekuti mwero wakaringana wekurovedza muviri unonyatso batsira kune mumwe munhu ane hutachiona hwechirwere," anodaro Padua.

Pettit ikozvino anoshanda semutauro mutauro wekutaura pathology mubatsiri uye anodzidzisawo PiYo uye INSANITY makiriniki ekudzidzira. Anoti kurovedza muviri kwagara kuchimubatsira kubata chirwere chake cheCrohn. Anoona zviratidzo zvishoma kana achirovedza muviri nguva dzose.

"Ndinogona kutaura kuti kurovedza muviri kunobatsira kuti ndigare ndichiregererwa," anodaro Pettit. "Kunyange ndisati ndabatwa chirwere, ndaigara ndichiona kuti zviratidzo zvangu zvainge zvisina kunyanya kukura pandakanga ndichirovedza muviri."

Zvakanakira kuregererwa

Chiitiko chemuviri chine mabhenefiti anoenda kupfuura ekuchengetedza zvirwere zveGI mukuregererwa.

1. Anti-kupisa kusagadzikana kunetseka

Vazhinji vezvehutano vanotenda kuti kushushikana kunogona kukonzera marasha muvanhu vane mamiriro senge ulcerative colitis, chirwere cheCrohn, uye GERD.

Vanachiremba vanowanzo kunzwa kuti vanhu vane hutachiona hwezvirwere zveGI vane marasha panguva yekushushikana, Padua anodaro. Semuenzaniso, vanogona kusangana nemoto kana vachichinja mabasa, kufamba, kana kuita hukama hukama.

"Sevarapi, tinonzwa nyaya idzi nguva dzose," Padua anodaro. “Semasayendisiti, hatinyatsonzwisisa kuti chinongedzo ichi chii. Asi ndinotenda zvechokwadi kuti kune kubatana. ”

Maitiro ekudzoreredza seyoga anogona kubatsira kuvandudza pfungwa-yemuviri kubatana uye kudzikisira kushushikana. Kana kushushikana kukadzikiswa, zvine musoro kuzvimba kuchave, zvakare.

Kutaura zvazviri, chimwe chinyorwa chakaburitswa chakawana kuti kurovedza muviri zvine mwero kunogona kubatsira kusimbisa immune immune uye kugadzirisa hutano hwepfungwa kune vanhu vane IBD. Izvo zvinogona zvakare kubatsira kuvandudza hupenyu hwehupenyu uye kudzikisa kushushikana mazinga.

2. Hutano hwemapfupa huri nani

Imwe bhenefiti yekurovedza muviri kune vanhu vane zvirwere zveGI yakagadziriswa mapfupa, anodaro Padua.

Vanhu vane zvimwe zvirwere zveGI havawanzove nehutano hwakanaka hwemapfupa, sezvo ivo vachiwanzo vari pamakosi marefu eSteroids kana vane dambudziko rekutora vhitamini D uye calcium.

Kurovedza muviri kweaerobic uye kudzidzisa kwesimba kunoisa kuramba kurwisa pamapfupa, ayo anobva ada kusimba kuti abhadhare, Padua anotsanangura. Izvi zvinovandudza kuwedzera kwefupa.

Kudzidzira nechirwere cheGI kunogona:

• kunatsiridza kuwanda kwemapfupa
• kuderedza kuzvimba
• simbisa hutachiona
• kuwedzera kuregererwa
• kunatsiridza hupenyu hwehupenyu
• kuderedza kushungurudzika

Maitiro akanakisa ekurovedza muviri nemamiriro emudumbu

Kana iwe uine chirwere cheGI uye uchinetseka kurovedza muviri, edza kutora matanho aya kuti udzokere mune yakachengeteka uye ine hutano kurovedza muviri maitiro.

1. Taura nemupi wako wezvechiremba

Kana iwe usina chokwadi izvo muviri wako unogona kubata, taura kune pro. "Ini ndinogara ndichiudza varwere vangu kuti pavanenge vachitsvaga chiitiko chemuviri - kunyanya mumwe munhu ane zvakawanda zveGI nyaya - zvinogara zvakanaka kutaura nemurapi wavo nezvekuti vangakwanise kuita sei," anodaro Padua.

2. Tsvaga chiyero chakakodzera

Vanhu vanogona kukombamira kuva nepfungwa dzese-kana-dzisina basa nekurovedza muviri uye vanogona kunyange kurovedza muviri kusvika padanho rinogona kuva nenjodzi, anodaro Padua.

Kune rimwe divi, iwe haudi kuzvibata zvakanyanya. Kunyangwe iwe usiri kuda kuzviwedzeredza, haudi kuve wakangwarira zvekuti unotya kuita chero chinhu, anodaro Lindsay Lombardi, mudzidzisi wega munzvimbo yePhiladelphia uyo anoshanda nevatengi vane matambudziko eGI. "Haufanire kuzvibata sedhongi regirazi," anodaro.

3. Nesimba rekudzidziswa, sarudza wedunhu-based kurovedza muviri

Kana iwe uchifarira kudzidziswa uremu, Lombardi anokurudzira kutanga nemaseketi. Iyi fomu yekusimudza uremu inogona kuita kuti moyo urambe uchikwidza, asi hauzove wakasimba sechimwe chinhu senge kusimudza magetsi.

Pettit anokurudzira vanhu kureruka kupinda murudzi urwu rwechiitwa. Kutanga kunze nechimwe chinhu chakaderera-chakakomba, senge muviri wehuremu simba rekudzidzira kirasi, iye anoratidza.

4. Kwezvikamu, tanga nebasa rakadzikira kusvika pakati nepakati

Kune avo vari kutsvaga kunatsiridza hutano hwavo hwemwoyo, Lombardi inoratidza kutanga nenguva. Kutanga neakaderera- kusvika pakati nepakati-kukanganisa zvikamu. Shanda nzira yako kumusoro kana muviri wako uchikwanisa kuzvishivirira.

5. Isa basa rekudzoreredza muitiro wako

Iko kwepfungwa-muviri kubatana kunoita basa rakakosha mukuderedza kushushikana mune vanhu vane hutachiona hweGI mamiriro, senge chirwere cheCrohn uye ulcerative colitis.

"Ndingati chakanyanya kukosha mhando yekurovedza muviri kwekuporesa ura ndiyo nzira yekudzoreredza, seyoga uye maPilates - zvinhu zvinokupa iwe zvakanyanya zveiyo pfungwa-yemuviri kubatana," Lombardi anodaro. "Pasina kutaura kuti kune mafambiro mazhinji mukati meaya akanyatsonaka kugwara rako rekugaya."

6. Teerera kumutumbi wako

Lombardi anokurudzira vanhu kuti vaedze zvakasiyana siyana zvekurovedza muviri kuti vawane chakakodzera kwazvo kwavari. Edza kirasi yekutenderera, semuenzaniso. Kana izvo zvikaita kuti zviratidzo zvako zviwedzere, edza chimwe chinhu chakasiyana, kunge barre. Kana, kana iwe uri kuita iyo yoga uye ukaona uchikwanisa kuzvitsungirira, wedzera chiitiko chako chezviitiko uye edza chimwe chinhu senge simba yoga kana Pilates.

Uye kana usina chokwadi, chinja maitiro ako. Anodakadza iye oga anofarira kugwinya, Pettit haamboregi kuita maekisesaizi kwake Crohn kukwira. Pane kudaro, iye anoshandura maitiro ake. "Pandinonzwa kuneta kana kuti ndiri mumoto kana majoini angu anokuvara, ndinofanira kungochinja," anodaro.

Pamusoro pazvose, yeuka kuti hazvina basa kuti nderudzii rwekurovedza muviri urikuita, chero bedzi iwe uchiramba uchishanda. Kunyangwe iri basa rehuremu kana yemaitiro eyoga akapfava, Lombardi anoti: "Kuchengetedza muviri uchifamba kunobatsira kune dzakawanda zvezvinhu izvi zvemukati."

Jamie Friedlander munyori wekuzvimiririra uye mupepeti ane chishuwo chehutano. Basa rake rakaonekwa muThe Cut, Chicago Tribune, Racked, Bhizinesi Insider, uye Kubudirira Magazini. Paanenge asiri kunyora, anogona kuwanikwa achifamba, achinwa zvakawandisa green tea, kana kufambisa Etsy. Unogona kuona mamwe masampuro ebasa rake paari webhusaiti. Mutevere pairi Twitter.