Pehea e pale ai a mālama i ka hele ʻana i ka constipation, e like me ka ʻōlelo a nā loea Gut

Anter

• Nā kumu o ka Constipation Huakaʻi
• Pehea e pale aku ai i ka hele ʻana i ka constipation
• Pehea e mālama ai i ka Constipation Vacation
• Nānā no

Ua paʻakikī paha ka "hele" i kou hele ʻana? ʻAʻohe mea hiki ke hoʻopau i kahi hoʻomaha hoʻomaha maikaʻi e like me nā ʻōpū i hoʻopaʻa ʻia. Inā ʻoe e hoʻohana ana i ka buffet pau ʻole ma ka hale hoʻokipa a i ʻole e hoʻāʻo ana i nā meaʻai hou ma kahi ʻāina ʻē, ʻo ka loaʻa ʻana o nā pilikia o ka ʻōpū e hiki ke hoʻokomo i kahi cramp (ʻoiaʻiʻo) i ke ʻano o kekahi.

Hōʻike piha: Ua kokoke au e ʻike maoli me ʻoe.I ke kauwela i hala, ua huakaʻi au i Thailand i 10 mau lā a maaybe i loaʻa ai iā 3 a i ʻole 4-ish, err, nā neʻe (ʻoiai, ʻoiai wau e ʻoiaʻiʻo a ʻo nā mea āpau, ʻoluʻolu ʻole a koi ʻia hoʻi). ʻOiai ʻaʻole ia he mea koʻikoʻi i kekahi, ua kūʻē loa wau me koʻu ʻōpū, waiho mai iaʻu me kahi pēpē meaʻai semi-permanent i loko o koʻu ʻōpū. he nui o ka hoʻoluhi.

No laila, ma kahi o hoʻokahi pule i kaʻu wā hoʻomaha, lawe au i ka laxative wale nō ... i loaʻa nā hualoaʻa zero. ʻOiai mākou e hānai ana i nā ʻelepani, e ʻimi ana i nā luakini, a e kiʻi ana i nā kiʻi no IG, pule leo ʻole wau e kau mai kekahi mana nui i ka lima hoʻōla ma koʻu ʻōpū - a e hoʻopau i kaʻu helu ʻelua blues. ʻUā koʻu kino "ʻino wau iā ia ma aneʻi," a ʻoiaʻiʻo nō, ua mākaukau wau e hoʻi i ka home i hiki ai iaʻu ke hoʻopau i kaʻu hana digestive. (E nānā hoʻi: Pehea e hana ai me ka ʻeha o ka ʻōpū a me ke Kinoea — No ka mea ʻike ʻoe i kēlā ʻano ʻoluʻolu ʻole)

ʻO ka nūhou maikaʻi? ʻO kuʻu wā hoʻomaha a huakaʻi hele paha ka hopena, ua hoʻi wau i loko o koʻu keʻena ponoʻī ponoʻī, a ua kau wau i ka mea āpau a hiki i ka loaʻa ʻana o ka IBS-C iaʻu (ka maʻi huhū me ka constipation). Inā pilikia pinepine wau i ka pooping ma ka maʻamau, ʻoiaʻiʻo, ʻoi aku ka nui o nā pilikia ma kahi ʻāina kamaʻāina ʻole. Akau? Akau. Koe ʻole ʻoe e loaʻa kahi moʻolelo o ka pilikia o ka digestive e ʻike i ka constipation huakaʻi (a i ʻole ka quidantine constipation, FWIW). Akā, hiki i kekahi a me nā mea āpau ke kākoʻo ʻia i ka wā huakaʻi.

"ʻO ka constipation hoʻomaha he hana maʻamau a maʻamau," wahi a Elena Ivanina, D.O., M.P.H., he gastroenterologist a me ka mea hana o GutLove.com i hōʻoia ʻia e ka papa ʻo New York City. "He mea hana maʻamau mākou a pēlā pū me kā mākou ʻiʻo!"

Nā kumu o ka Constipation Huakaʻi

I ka wā e pili ana i ke kaua o ka ʻōpū, ʻo ka noho pinepine ʻole ka helu ʻekahi o nā poʻe he nui i ka wā e huakaʻi ana, e like me Fola May, MD, Ph.D. , Los Angeles. "Inā he kanaka ʻoe i hoʻokahi neʻe o ka ʻōpū i ka lā, hiki iā ʻoe ke iho i hoʻokahi neʻe ʻōpū i kēlā me kēia lā ʻekolu," wahi āna. "E ʻike pū kekahi poʻe i ka ʻōpū ʻana, ka ʻeha o ka ʻōpū, ka hōʻoluʻolu ʻole, ka make ʻole o ka makemake, a me ka nui o ke kanikau ʻana i ka wā e hoʻohana ana i ka lua."

Hoʻokumu pinepine ʻia ka paʻa huakaʻi mai nā mea ʻelua: ke koʻikoʻi a me nā loli i kāu papa hoʻonohonoho o kēlā me kēia lā. Ke ʻike nei i kahi haunaele i kāu hana maʻamau i kēlā me kēia lā - a, no laila, ʻo kāu papaʻai a me kāu papa moe a me ka hopohopo e hele mai me ka huakaʻi - hiki ke hoʻoulu i ka nui o nā pilikia gastrointestinal. "Ke hele nei ʻoe, pilikia paha ʻoe a ʻai i nā mea a pau e hele ana," wahi a Kumkum Patel, M.D., M.P.H, kahi gastroenterologist i hōʻoia ʻia e ka papa ma Chicago. "Hiki i kēia ke alakaʻi i ka hormonal and gut bacteria imbalance, hiki ke hoʻolohi i kou ʻōpū." (Pili: Ke ala kahaha i pili ai kāu lolo a me ke kaha)

Eia kekahi mau kumu kikoʻī e hoʻopiʻi ʻia no kāu huakaʻi hele.

Ke ʻano o ka halihali

ʻO ICYDK, nā mokulele e hoʻoikaika i ka ea i loko o ka pahu e mālama i ka poʻe e lele ana ma luna o ka moku ma nā ʻano kiʻekiʻe. ʻOiai hiki iā ʻoe ke hoʻomau i ka hanu maʻamau i kēia hoʻololi ʻana i ke kaomi, ʻaʻole hiki i kou ʻōpū ke ʻike i ka holo mālie me kēia neʻe ʻana, no ka mea hiki ke hoʻonui i kou ʻōpū a me kou ʻōpū a waiho iā ʻoe i ka puʻu, e like me ka Cleveland Clinic.

E paʻa ana iā "It" i loko a neʻe iki

Ma luna o kēlā, ʻaʻole ʻoi aku ka maikaʻi o ka lele ʻana ma luna o ka mokulele (e noʻonoʻo: ʻokoʻa, hale hoʻomaha lehulehu he mau haneli mau kapuaʻi ma luna o ka honua), no laila ʻaʻole ʻoe e hele i ka helu ʻelua i ka lele ʻana a ʻoi aku ka noho ʻana. - a pēlā nō hoʻi no nā ʻano ʻē aʻe e like me ka huakaʻi, ʻo ia hoʻi ke kaʻaahi, kaʻa, kaʻa kaʻa. ʻO ka paʻa ʻana i kāu poop a neʻe iki aʻe hiki ke alakaʻi i nā ʻōpū i kākoʻo ʻia. (A inā ʻoe hopohopo e pili ana i ka paʻa o ka wā hoʻomaha, ʻaʻole paha ʻoe makemake e wikiwiki i ka wā e lele ana.)

Nā Hoʻololi i ka Maʻa mau, Ka Papa Hana Moe, a me ka papaʻai

Inā ma ka Caribbean a ma kāu casa paha, ʻo ka constipation ka constipation - ka mea nui ke neʻe lohi ka poop ma o kāu ʻōnaehana GI. I ka hoʻoikaika ʻana e wikiwiki i kēlā peʻa paʻakikī, hoʻihoʻi kou kino i ka wai mai ka ʻōpū nui, akā inā haʻahaʻa ʻoe i ka fiber a maloʻo (ʻo ia hoʻi ka liʻiliʻi o ka wai e hiki ai ke hoʻokuʻi i kou poo), maloʻo, paʻakikī, a paʻakikī e neʻe ma waena o ke kolona, ​​e like me ka American College of Gastroenterology (ACG).

Akā ʻo kekahi o nā pōmaikaʻi nui o ka hele ʻana i ka hoʻomaha, ʻo ia ka hiki ke wehe i kāu papa hana maʻamau a me nā maʻamau. E like me ka pono ʻole e hoʻonohonoho i kahi pū waikaua no ka māwae o ka wanaʻao (mahalo!), A he nui nā manawa kūpono e ʻike ai i nā meaʻai hou āu e ʻai ʻole ai ma kahi maʻamau. Akā ke haʻalele ʻoe i kāu mau salakeke spinach a me ka wai lemona, i hoʻopiha ʻia me nā meaʻai a me ka H2O, no nā mea ʻai ʻauʻau wai a me nā daiquiris, ʻoi aku ka nui o ke kākoʻo.

Ke kamaʻilio nei no ka papaʻai, hiki i ka hoʻāʻo ʻana me nā kuke hou ke hōʻeha i ka ʻōnaehana GI, i ʻōlelo ʻia e Dr. May. "ʻO ka poʻe e huakaʻi i nā ʻāina hou a maʻa ʻole i ka meaʻai a pehea e hoʻomākaukau ai e hopena paha me ka maʻi maʻi a i ʻole kekahi ʻano ʻano ʻē aʻe o ka microbiome e hiki ai iā lākou ke paʻakikī i nā noho." (Maopopo ke kani? ʻAʻole ʻoe hoʻokahi - lawe wale ia mai iā Amy Schumer, ʻo wai i noi iā Oprah no nā ʻōlelo paʻa paʻa.)

E like me nā mea a pau e hiamoe nei i loko o kou hauʻoli nui? ʻAe, ʻo ka uhuki ʻana i kāu hana maʻamau a me ka papa hiamoe hiki ke hoʻolei i ka uaki kūloko o kou kino a i ʻole ka puʻupuʻu circadian, e hōʻike ana i ka wā e ʻai ai, pee, poo, a pēlā aku. e jet lag a i ʻole kahi manawa hou) ua hoʻopili ʻia i nā kūlana GI me IBS a me ka constipation, e like me ka National Institutes of Health (NIH).

Hoʻopili ʻia i ka pīhoihoi a me ke koʻikoʻi

ʻOiai, ʻae, hiki i ka mea āu e ʻai ai ke hoʻopilikia i kou ʻōpū, hiki i kou mau manaʻo ke hoʻoulu i kēlā mau hoʻomaha hoʻomaha. Hiki i nā huakaʻi ke alakaʻi i ka noʻonoʻo a ninini ʻia. ʻO ka hakakā me nā wahi manawa ʻokoʻa, ka ʻāina kamaʻāina ʻole, ke kali lōʻihi ʻana ma ke kahua mokulele hiki ke pili i ke koʻikoʻi a me ka hopohopo - hiki i nā mea ʻelua ke hopena i ka hopena o ka ʻōnaehana nūhou enteric (ʻāpana o ka ʻōnaehana hopohopo e kāohi i nā mea GI). Hoʻomaha wikiwiki: ʻO ka lolo (ʻāpana o ke kikowaena pūnaewele) a me ka ʻōpū e kamaʻilio mau. Hiki i kou ʻōpū ke hoʻouna i nā hōʻailona i ka lolo, e hoʻohuli i ka naʻau, a hiki i kou lolo ke hoʻouna i nā hōʻailona i kou ʻōpū, e hana ana i kahi symphony o nā hōʻailona GI me, akā ʻaʻole i kaupalena ʻia, cramp, gas, diarrhea, a, yup, constipation. (Pili: Pehea kāu Messot e neʻe nei me kāu gut)

"Kāhea kekahi i [ka ʻōpū] ka 'lolo ʻelua," i ʻōlelo ʻo Jillian Griffith, RD, MSPH, he mea ʻai palapala i hoʻopaʻa inoa ʻia ma Wakinekona, DC "Nui nā neurons i kou ʻōpū e hoʻoponopono i nā kaʻina hana digestive e like me ka ale ʻana, ka wāwahi ʻana i nā meaʻai, a kōkua i kou lolo e hoʻoholo i nā meaʻai e momona-momona a ʻo nā meaʻai e neoneo.

ʻ Saylelo ʻoe e noho ana ʻoe ma ke kahua mokulele a ua hoʻolaha wale ka luna o ka puka e hoʻolohi ʻia kāu lele. A i ʻole aia ʻoe ma kāu bae-cation aloha mua a kanalua iki e pilau i ka lumi hōkele. Ma kēlā a me kēia ala, e hoʻonāukiuki paha nā kūlana ʻelua i kekahi mau hopohopo, ʻo ia hoʻi ka hana ʻana i nā lele a i ʻole ke wā e wāwahi ai kou lua ʻauʻau a puni kāu hoa huakaʻi. I kēia manawa, haʻi kou lolo i kou ʻōpū e hiki mai ana kekahi mea kaumaha a "palekana" ʻole, e hoʻoikaika ai i kou ʻōpū no nā mea e hiki mai ana. E noʻonoʻo ʻoe he hakakā a he lele paha, wahi a Griffith. A hiki i kēia ke hopena maikaʻi ʻole i kahi ʻano o nā hana ʻōpū maʻamau, e like me ka motility - pehea ka wikiwiki a wikiwiki paha o ka meaʻai ma o ka GI tract - a laila hiki i ka diarrhea a i ʻole ka constipation, e like me ka American Psychological Association (APA). (Pili: Nā mea kupaianaha e luku malū nei i kāu ʻai)

Pehea e pale aku ai i ka hele ʻana i ka constipation

Manaʻo ʻo Griffith ʻo ka mākaukau a me ka hoʻolālā ʻana i mua he ʻelua hacks kōkua i ka pale ʻana i ka constipation huakaʻi. "Ke hele nei ʻoe, ʻaʻole hiki iā ʻoe ke hoʻomalu mau i nā mea āu e komo ai," wahi āna. "Akā hiki iā mākou ke lawe mai i nā mea olakino me mākou, e like me nā meaʻai māmā, nā ʻeke oatmeal, a me nā ʻano chia - nā mea wikiwiki hiki iā ʻoe ke hoʻolei i kāu ʻeke a i ʻole ʻekeʻeke." (E nānā hoʻi: ʻO ka Snack huakaʻi hope loa hiki iā ʻoe ke lawe maoli ma nā wahi āpau)

Ua ʻōlelo ʻo Griffith he mea nui ia e komo i kahi hoʻomaha me kahi kaiapuni maikaʻi a i ʻole microbiome, e komo pū ana me ka hoʻomaʻemaʻe ʻana, ka hoʻonui ʻana i nā probiotics a me nā prebiotics, a me ka mālama ʻana i kahi meaʻai kaulike e pili ana i nā huaʻai, nā mea kanu, a me nā kīʻaha piha.

Ke hoʻopiha ʻia kāu mau ʻeke a me kona manawa hele, "e ho'āʻo e hana hou i kāu hana maʻamau e like me kou hiki ke mālama mau i ka ʻōpū," wahi a Kauka Patel. "A e hōʻoia hoʻi e hoʻomaha nui ʻoe. ʻO kēia ka mea e kōkua i ka mālama ʻana i ke kaumaha i mea e ʻole ai kāu pae cortisol a me kāu ʻōnaehana ʻōnaehana aloha.

Ke neʻe nei ʻoe, ʻo ia ka huakaʻi hele wāwae a i ʻole ka holo wikiwiki ʻana i kou ʻīpuka, maʻalahi ke hoʻopaʻa ʻana i kāu pipi a i ʻole poʻo, akā e ʻoluʻolu mai. Inā makemake ʻoe e hoʻohana i ka lumi hoʻomaha, e hoʻolohe i kou kino. "Mai kāpae i ka ʻiʻina e hele a hala paha ia a hoʻi koke ʻole!" hoʻohui ʻo Kauka ʻInikina.

Pehea e mālama ai i ka Constipation Vacation

ʻOiai he mea nui e leʻaleʻa i kou manawa hoʻomaha a me nā meaʻai ʻono āpau e hele pū me ia, akahele ʻo Kauka May i ka haʻalele loa ʻana i kāu papaʻai maʻamau. "ʻO kekahi o nā mea maikaʻi ʻole a mākou e hana ai ke hele mākou ʻo ka inu wai," wahi āna. "E hoʻāʻo e inu i ka nui o ka wai i hiki iā ʻoe i kēlā me kēia lā a e kia i ka hoʻonui ʻana i kāu lawe fiber." (E hoʻomanaʻo he mea nui ka H2O a me ka fiber no ka mālama pono ʻana i kāu ʻōnaehana.)

I nā hihia ʻoi loa o ka paʻa paʻa ʻana, manaʻo ʻo Kauka May e hoʻohana nei i kahi lāʻau maʻalahi ma luna o ka counter. "ʻO kaʻu lāʻau lapaʻau punahele ʻo Miralax - kahi laxative maʻalahi a mālie," wahi āna. "ʻ telllelo wau i kaʻu poʻe maʻi e lawe i kahi capful liʻiliʻi a i ʻole hoʻokahi mahele lāʻau o kēia i ka lā. ʻAʻole ia e hāʻawi iā ʻoe i ka maʻi pahū pahū, akā e hāʻawi ia iā ʻoe i ka neʻe ʻana o ka ʻōpū mau loa." ʻ tiplelo Aʻe Pro: e mālama i kekahi pūʻulu Miralax (Kūʻai, $ 13, target.com) i loko o kāu pahu ʻeke e huki inā a i ka wā e lohi ana kāu ʻōnaehana.

ʻO ka hana ʻana kekahi ala kūpono e hoʻi ai i kou ʻōpū ma ke ala ʻoiai ʻoe e huakaʻi ana. "ʻO ke kino e neʻe nei e hoʻomau i ka neʻe ʻana," wahi a Dr. Patel. ʻO ka hoʻokomo ʻana i kahi hele māmā a puni ka hōkele a i ʻole ka hoʻoheheʻe ʻana i kekahi o kāu poses yoga punahele hiki ke kōkua i ka hoʻomaha ʻana i ka constipation a me ke kinoea. Hiki i kahi hoʻomaʻamaʻa 20 a 30 mau minuke maʻalahi i kēlā me kēia lā ke kōkua i ka neʻe ʻana o nā mea - hana maʻalahi ke mākaʻikaʻi ʻoe i kahi kauhale hou a i ʻole ke holoholo ʻana ma kahakai. (Up aʻe: He aha e ʻike ai e pili ana i ka huakaʻi lewa i ka wā o ka maʻi maʻi Coronavirus)

Nānā no