Motsa Jiki ga Marasa Lafiyar Cutar Crohn
Cutar Crohn wani nau'in cutar kumburin hanji ne (IBD) wanda zai iya shafar sassa daban-daban na tsarin narkewar abinci, galibi ƙaramin hanji da babban hanji. Alamomin sun bambanta, tun daga ciwon ciki da gudawa mai ɗorewa zuwa raguwar nauyi da gajiya da ke shafar ayyukan yau da kullun. Baya ga magani da gyare-gyaren abinci, jiyya ta jiki na iya zama muhimmin ɓangare na cikakken kulawa don taimakawa mutanen da ke fama da cutar Crohn su kasance cikin ƙoshin lafiya, rage zafi, inganta yanayin jiki , da kuma inganta ingancin rayuwa.
Duk da haka, motsa jiki ga masu fama da cutar Crohn ba za a iya daidaita shi da tsarin motsa jiki na gabaɗaya ba. Yanayi masu kumburi, haɗarin kumburi, rashin jini, ƙarancin abinci mai gina jiki, ciwon gaɓoɓi, da matsalolin ƙashi (kamar osteopenia saboda amfani da corticosteroid na dogon lokaci) suna buƙatar gyara lafiya da hankali.
Me yasa ilimin motsa jiki yake da mahimmanci a cikin cutar Crohn?
Maganin motsa jiki yana da nufin taimaka wa jiki ya yi aiki yadda ya kamata. Ga mutanen da ke fama da cutar Crohn, fa'idodin na iya haɗawa da:
1. Rage gajiya da kuma ƙara juriya ta hanyar motsa jiki mai ƙarfi da haske.
2. Kiyaye yawan tsoka wanda zai iya raguwa saboda rashin abinci mai gina jiki ko rashin aiki yayin sake dawowa.
3. Yana rage ciwon gaɓɓai da na baya, domin wasu masu fama da cutar IBD suna fuskantar ciwon tsoka ko kuma ciwon tsoka da ke da alaƙa da kumburi.
4. Inganta lafiyar ƙashi ta hanyar motsa jiki mai sauƙi da motsa jiki mai ɗauke da nauyi.
5. Yana taimakawa wajen rage damuwa, domin damuwa na iya kara ta'azzara alamun cutar a wasu mutane.
6. Inganta ayyukan yau da kullun kamar tafiya gaba, hawa matakala, da kuma kiyaye kyakkyawan yanayi.
Haka kuma, motsa jiki yana da amfani ga marasa lafiya waɗanda ke fuskantar matsaloli bayan tiyata, kamar raunin tsokar ciki , ƙarancin motsi, ko raguwar ƙarfin jiki saboda dogon lokacin murmurewa.
Ka'idojin aminci kafin fara motsa jiki
Kafin fara shirin motsa jiki, mutanen da ke fama da cutar Crohn ya kamata su yi la'akari da waɗannan:
– Tuntuɓi likita da likitan motsa jiki, musamman idan kana jin alamun kumburi, ko kuna da ciwon fistula, ƙurji, zazzaɓi, ko kuma an yi maka tiyata kwanan nan.
– Fara a hankali da kuma a hankali. Manufar ita ce daidaito, ba ƙarfi mai yawa ba.
– Kula da tsaftar ruwa da sinadarin electrolytes, musamman idan gudawa ta ci gaba da faruwa akai-akai.
– Gano alamun gargaɗi: ƙaruwar ciwon ciki, ƙarar gudawa, matsanancin jiri, bugun zuciya mara tsari, ko zubar jini. Idan waɗannan suka faru, a daina motsa jiki a nemi taimakon likita.
– Daidaita motsa jikinka da yanayinka na yau da kullun. Masu fama da cutar Crohn galibi suna fuskantar canjin kuzari; tsarin motsa jiki mai sassauƙa zai fi zama na gaske.
Nau'ikan darussan motsa jiki da aka ba da shawarar
1. Motsa jiki mai sauƙi-matsakaici mai ƙarfi
Motsa jiki mai motsa jiki yana taimakawa wajen inganta lafiyar zuciya, inganta yanayi, da kuma rage gajiya na dogon lokaci. Wasu misalai masu inganci sun haɗa da:
- Nishaɗi zuwa tafiya mai sauri
- Keke mai tsayawa
– Yin iyo ko ruwa (musamman idan kana da ciwon gaɓɓai)
- Ƙananan ƙarfin elliptical
Jagora mai amfani: Yi wannan sau 3-5 a mako na tsawon mintuna 15-30. Idan kana ganin yana da wahala, fara da mintuna 5-10 sannan ka ƙara da mintuna 1-2 a kowane zaman. Yi amfani da "gwajin magana" a matsayin ma'auni don guje wa yin fiye da kima.
2. Horar da ƙarfi (horar da ƙarfi)
Mutanen da ke fama da cutar Crohn na iya rasa ƙarfin tsoka saboda kumburi mai tsanani ko rashin isasshen abinci mai gina jiki. Horar da ƙarfi mai sauƙi zuwa matsakaici yana taimakawa wajen kiyaye sautin tsoka, yana tallafawa yanayin jiki, da kuma kare gaɓoɓi.
Misali mai sauƙi na motsa jiki:
- Sauƙi ya tsugunna kan kujera (zauna-zuwa-tsaye)
– Tura-tura a bango ko kuma tura-tura a gwiwa
- Layi tare da ƙungiyar juriya
- Matsa mai sauƙi a kafada
- Gado don tsokoki na hip da ƙananan baya
Jagora mai amfani: Sau 2-3 a mako, saiti 1-3, maimaitawa 8-12 a kowane motsa jiki. Yi amfani da nauyin da ke jin ƙalubale amma mai sauƙin sarrafawa, ba tare da katse numfashinka ba.
3. Darussan sassauci da motsa jiki
Ciwon baya, taurin ƙashin ƙugu, ko kuma tsayuwar jiki mai ƙarfi na iya faruwa a cikin mutanen da ke fama da cutar Crohn, musamman idan motsa jiki ya ragu yayin da ake jin tashin hankali. Motsa jiki na iya taimakawa wajen rage tashin hankali a tsoka.
Misali:
- Ƙarfin ƙashi da kuma shimfiɗa maraƙi
- Motsin kashin baya (kurwa-raƙumi)
- Mai lankwasawa mai laushi a kugu
- Juyawa mai haske a jiki yayin zaune
Riƙe miƙewar na tsawon daƙiƙa 10-30, sau 2-4 a kowane yanki, ba tare da tilasta shi har ya kai ga zafi ba.
4. Darussan numfashi da shakatawa
Damuwa da tashin hankali na tsoka sau da yawa suna ƙara ta'azzara fahimtar ciwo da gajiya. Motsa jiki na numfashi yana taimakawa wajen kwantar da hankalin tsarin jijiyoyi.
Darussan da za a gwada:
– Numfashi mai kama da diaphragm: shaƙa ta hanci har sai ciki ya faɗaɗa, fitar da iska a hankali ta baki.
– Numfashi a hankali: misali, daƙiƙa 4 na shaƙa, daƙiƙa 6 na fitar da iska.
– Sanin ci gaba: a hankali sannan a saki ƙungiyoyin tsoka a jere.
Yi haka na tsawon mintuna 5-10 a kowace rana, musamman lokacin da alamun suka tsananta ko kafin kwanciya barci.
5. Motsa jiki a ƙasan ƙashin ƙugu
Wasu mutanen da ke fama da cutar Crohn suna fuskantar gaggawa, rashin isasshen ruwa, ko kuma rashin isasshen ruwan hanji saboda kumburi, tiyata, ko matsaloli a yankin anorectal. Maganin motsa jiki na ƙasan ƙashin ƙugu na iya taimakawa, amma ana buƙatar kimantawa ta ƙwararru don tabbatar da dacewa da aminci - musamman idan akwai ciwon fistula ko anorectal.
Motsa jiki na ƙasan ƙashin ƙugu yawanci sun haɗa da:
– Matsewar tsokoki na ƙashin ƙugu (kamar riƙewa a cikin tusa) na tsawon daƙiƙa 3-5
- Darussan daidaitawa tare da numfashi
- Horarwa kan hanyoyin hanji da dabarun tura su lafiya
Wannan shirin ya fi dacewa a ƙarƙashin jagorancin likitan motsa jiki wanda ya ƙware a fannin lafiyar ƙashin ƙugu.
Misali na shirin horarwa na mako-mako na gaske
Ga misali mai sauƙi don yanayin da ya dace (babu wani mummunan tashin hankali). Daidaita gwargwadon ƙarfin ku da shawarar mai ba da sabis na kiwon lafiya:
– Litinin: Tafiya ta minti 20 + shimfiɗa ta minti 10
– Talata: Horar da ƙarfin jiki gaba ɗaya (minti 20-30)
– Laraba: Hutu mai aiki (minti 10 na numfashin diaphragmatic + motsi mai sauƙi)
– Alhamis: Keke mai tsayawa na mintuna 20
– Juma'a: Horar da ƙarfi mai sauƙi + horon daidaita ƙarfi (gado, gyara ɗagawa)
– Asabar: Tafiya ta minti 15–30 ko yin iyo
– Lahadi: Hutu da murmurewa (miƙawa, shakatawa)
Idan kana cikin matakin komawa baya, za a iya mayar da hankali kan motsa jiki mai sauƙi: motsa jiki na numfashi, motsa jiki mai sauƙi, da kuma tafiya na ɗan lokaci kaɗan kamar yadda aka yarda.
Canje-canje na musamman yayin fashewa ko bayan tiyata
Lokacin da wutar lantarki ta fara
Babban burin shine a ci gaba da motsa jiki ba tare da haifar da gajiya mai yawa ba:
- Rage ƙarfi da tsawon lokacin motsa jiki
– A ba da fifiko ga motsa jiki mai sauƙi, shimfiɗawa a hankali, da kuma motsa jiki na numfashi.
– A guji motsa jiki masu tasiri sosai (gudu, plyometrics) idan kana da gudawa da rauni.
Bayan tiyata
Pemulihan bayan tiyata Ciwon Crohn ya bambanta dangane da nau'in aikin. Yawanci:
– Fara da tafiya ta gajeru gwargwadon iko.
– Ana yin atisayen ƙarfafa ciki a hankali kuma bisa ga izinin likita.
– Kula da raunin da aka yi wa tiyata: a guji ɗaga nauyi da wuri.
Likitocin motsa jiki za su taimaka wajen tsara matakan gyara don tabbatar da cewa suna da aminci da tasiri.
Nasihu don sa motsa jiki ya fi daɗi ga masu fama da cutar Crohn
– Zaɓi lokacin motsa jiki lokacin da kuzarinka ya yi kyau (mutane da yawa suna jin daɗi da safe ko rana).
– Sanya tufafi masu daɗi da sauƙin shiga bandaki.
– Lura da martanin jikinka: waɗanne motsa jiki ne ke sa alamunka su inganta ko su yi muni.
- Ba da fifiko ga barci da abinci mai gina jiki, domin duka biyun suna da tasiri sosai ga murmurewa.
– Kada ka tilasta wa wani hari idan jikinka ba shi da ƙarfi.
Kammalawa
Motsa jiki na iya zama muhimmiyar dabarar tallafawa ga mutanen da ke fama da cutar Crohn, musamman don kiyaye lafiyar jiki, rage radadin tsoka, ƙara ƙarfi, da kuma daidaita motsin rai. Mabuɗin shine zaɓar motsa jiki masu aminci, yin su a hankali, da kuma daidaita ƙarfin don dacewa da buƙatunku na yau da kullun da matakin cutar. Tare da jagorancin likita da likitan motsa jiki, shirin motsa jiki mai dacewa zai iya taimaka wa mutanen da ke fama da cutar Crohn su kasance masu aiki, masu zaman kansu, da kuma cimma ingantacciyar rayuwa .
Idan kana so, zan iya ƙirƙirar wani shiri na motsa jiki na tsawon makonni 4 (tsawon lokaci, maimaitawa, da gyare-gyare) bisa ga shekarunka, matakin motsa jiki, da kuma ko kana cikin sauƙi ko kuma kana cikin damuwa.
