Ukuzivocavoca ukuncedisa ukugaya: i-El Paso Back Clinic

Ukuzivocavoca rhoqo kunye nokusebenza ngokomzimba kunceda kwimpilo ye-cardiovascular, ukuphucula isimo sengqondo, ulawulo olungcono lweemeko ezingapheliyo, kwaye kunokunceda ukugaya. Kubantu abanalo naluphi na unxunguphalo lwe-GI okanye isifo sofuba esibangele ukusilela kwe-enzyme yokugaya, umthambo, kunye nokunyakaza komzimba kuye kwafunyanwa ukunika uncedo lokugaya. Apha sijonga imisebenzi ukunceda ukwetyisa.

Imithambo Ukunceda Ukwetyisa

Xa uzilolonga umzimba, isiphumo sentliziyo / umthamo wegazi umpompoza yintliziyo ngomzuzu ngamnye uyenyuka njengoko imfuno yegazi eline-oksijini inyuka kuwo wonke umzimba, ngakumbi kwizihlunu ezisebenzayo. Ngexesha lokuzilolonga, ukwanda okufanayo kokujikeleza kwegazi kwenzeka ngaphakathi kumaqela ezihlunu zesixokelelwano sokwetyisa. Ukuhamba kwegazi kwizitho zokwetyisa kubangela i-peristalsis, okukunyanzeliswa okungafunekiyo kunye nokuphumla kwemisipha kwindlela yokugaya. Le nkqubo inceda ukuhambisa ukutya ngokufanelekileyo ngokusebenzisa i-gastrointestinal tract. Umthambo uxhasa ukukhula kweebhaktheriya zamathumbu eziluncedo ukugcina inkqubo yokwetyisa esempilweni.

• Ukuzilolonga kunceda ukuthomalalisa uxinzelelo nto leyo ethetha izixa ezisezantsi ze-cortisol.
• Research uye wafumanisa ukuba amanqanaba aphezulu e-cortisol anxulunyaniswa nomsebenzi wokugaya ukutya obuthathaka.
• Ukuveliswa kwe-cortisol engapheliyo kunokubangela:
• Ukonyuka kwamathumbu emathunjini.
• Ukufunxwa kakubi kwe-micronutrients.
• Ubuhlungu besisu okanye ukungahambi kakuhle.

Iindidi Zomthambo

• Ukubambelela kwi ukuzilolonga okuphakathi ixhasa i-microbiome yamathumbu esempilweni kwaye inciphisa ukudumba.
• Ngelixa umthambo omandla kakhulu uthumela igazi ukusuka kumbindi kunye nakwiziphelo ukunika amandla izihlunu, ezingakuncediyo ukwetyisa.
• Ukuzilolonga okuphezulu kunokubangela impendulo yokuvuvukala, ekhokelela kwiintlungu zesisu okanye ukungahambi kakuhle, isifo sohudo kunye neentlanzi.

Imisetyenzana ephakathi yokuzama ukuzama ibandakanya:

Yoga

• I-Yoga sisixhobo esikhulu sokunciphisa uxinzelelo, sinceda ukunciphisa ukudumba okunokukhokelela kwimiba eyahlukeneyo yamathumbu, kubandakanya ukuqhina kunye neentlungu zesisu.
• Ukunganyangwa, ukudumba okungapheliyo kunokubangela ukuba iimpawu zesifo samathumbu zivuthe.
• I-Yoga ibeka uxinzelelo olungephi kumalungu okwetyisa kwiindawo ezithile, ezinokunceda ukugaya.

ukuhamba

• Ukuhamba imizuzu engama-30 ukuya kwengama-40 izihlandlo ezithathu ukuya kwezine ngeveki kunokwenza umahluko wokwetyisa.
• Ukuhamba kukhuthaza ukuhamba kwegazi ukuya kwizihlunu zamathumbu, okunceda ukuba usebenze Inkqubo ye-lymphatic.
• Inkqubo ye-lymphatic yamathumbu inceda ukufunxa kunye nokuthutha i-lipids kunye nezinye izondlo emzimbeni wonke ngexesha lokwetyisa.
• Inkqubo isebenza ngokuhamba okanye i-manual lymphatic massage kunokuphucula ukuqhina.

Tai Chi

• I-Tai chi ibonakaliswe ekuphuculeni ukusebenza komzimba kunye nokuvuvukala kwamathumbu kwaye sisixhobo esiluncedo sokugcina ihomeostasis/ibhalansi yamathumbu.
• Olu luhlobo lokuzilolonga oluphakathi kunye nokuziqhelanisa nokucamngca.
• Ugxininiso lukwiintshukumo ezicothayo ezilawulwayo kunye nokuphefumla ngokunzulu.
• Oku kwenza ukuba kunconywe kubantu abajonge ukuphucula ukwetyisa kunye nabo banezimo zesisu.

Pilates

• I-Pilates sisenzo esijolise kwizihlunu zesisu kwaye isebenzise ukuphefumla kwe-diaphragmatic ukunceda abantu benze uthotho lweentshukumo ukomeleza kunye nokwandisa imisipha yomzimba.
• Abantu abenza lo msebenzi badla ngokuchaza ukukhululeka ekudumbeni nakwirhasi.
• Imithambo efana ukuqengqeleka njengebhola okanye ukuntywila kwedada zinkulu kumalungu okutya.

Iinjongo Zokwetyisa

Nokuba umtsha ukwenza umthambo okanye ukubuya, isicwangciso sinokukunceda ukuba ufike apho. Ukudibana nomqeqeshi wokuqina komzimba okanye i-chiropractor yezemidlalo yindawo entle yokuqala ukuba unolwazi oluncinci malunga nokuba yintoni esebenza kakuhle kumzimba wakho kunye neshedyuli.

• Umqeqeshi oqinisekisiweyo unokukunceda ukukukhokelela kwinkqubo enokufezekiswa egxile kwimpilo yamathumbu.
• Abantu abanengxaki ye-GI kufuneka bathethe noogqirha babo ngaphambi kokuba baqalise isicwangciso esitsha sokuzilolonga.
• Oku akuthethi ukuba awukwazi ukwenza imithambo eqatha njengokubaleka; uya kufuna ukusebenza nogqirha ukuseta inkqubo engabangeli ukuvutha.
• Zimisele malunga neeyure ezintathu zomthambo ophakathi ngeveki ukuxhasa inkqubo yokwetyisa esempilweni.
• Hlala kancinci kwaye uhambe ngakumbi.
• Yenza ubuncinci imisebenzi emibini okanye ngaphezulu yokomeleza izihlunu kunye nokuqina okuphakathi ngeveki.
• Ukutya okuchasayo kunokunceda ukugaya.

Iinzuzo Zokolula

Ucaphulo

Cherpak, uChristine E. "Ukutya ngokuNgqongileyo: Uphononongo lwendlela iStress-Digestion-Mindfulness Triad enokulungelelanisa kwaye iphucule ukusebenza kweGastrointestinal kunye nokwetyisa." Iyeza elidibeneyo (Encinitas, Calif.) vol. 18,4 (2019): 48-53.

Drouin, uJacqueline S et al. "Ukuthelekiswa phakathi kwe-Manual Lymph Drainage, i-Massage ye-Abdominal, kunye nokuVuselelwa koMbane kwiiPhumo zokuSebenza eziSebenzayo: isilingo esiLawulwayo, esiLawulwayo." Ijenali yeHlabathi yoPhando lokusingqongileyo kunye nempilo yoluntu vol. 17,11 3924. Juni 1. 2020, doi:10.3390/ijerph17113924

Hamasaki, Hidetaka. "Ukuzilolonga kunye ne-gut microbiota: iimpembelelo zeklinikhi zokuba nokwenzeka kweTai Chi." Ijenali yeyeza elidibanisayo vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X

UJoyner, uMichael J, kunye noDarren P Casey. "Ukulawulwa kokuhamba kwegazi okwandisiweyo (hyperemia) ukuya kwizihlunu ngexesha lokuzilolonga: ulawulo lweemfuno zomzimba ezikhuphisanayo." Uphononongo lwePhysiological vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013

LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Ihlaziywe ngo-2023 ngoMeyi 1]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK538516/

Singhal, Rashi, kunye no Yatrik M Shah. "Idabi le-oksijeni emathunjini: I-Hypoxia kunye ne-hypoxia-inducible factor in the metabolic and inflammatory response in intestine." Ijenali yekhemistri yebhayoloji vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188

van Wijck, uKim, kunye nabanye. "I-Physiology kunye ne-pathophysiology ye-splanchnic hypoperfusion kunye nokulimala kwamathumbu ngexesha lokuzilolonga: izicwangciso zokuvavanya nokukhusela." Ijenali yaseMelika yePhysiology. I-gastrointestinal kunye ne-physiology yesibindi vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012