بعض النصائح لمرضى الامساك المزمن
- ينصح من يعاني من امساك مزمن بالزيادة من تناول الألياف. وتشمل الألياف الفواكه والخضروات الطازجة والخبز والحبوب الكاملة حيث أن إضافة الألياف إلى نظامك الغذائي تؤدي إلى زيادة وزن البراز وتسريع مروره عبر الأمعاء. كما ينصح بزيادة الألياف ببطء وبصورة تدريجية وذلك لأن الزيادة المفاجئة في كمية الألياف قد تزيد من حدوث الانتفاخ والغازات ، لذا ابدأ ببطء وشق طريقك نحو هدفك على مدار بضعة أسابيع.
- حافظ على شرب كمية مناسبة من الماء وتجنب الجفاف على مدار اليوم حيث أن ذلك يقلل من حدوث الامساك ويحسن من حركة الأمعاء وتكوين البراز.
- ينصح أيضا بممارسة الرياضة والنشاط الحركي معظم أيام الأسبوع. حيث يزيد النشاط البدني من نشاط العضلات في الأمعاء.
- لا تتجاهل الرغبة في التبرز. خذ وقتك في الحمام ، وامنح نفسك وقتًا كافيًا للتغوط دون تشتيت الانتباه ودون الشعور بالانشغال في أي أمر اخر.
إعادة تدريب الأمعاء هو برنامج يساعد الأشخاص الذين يعانون من الإمساك المزمن أو فقدان السيطرة على الأمعاء بشكل متكرر.
- يتضمن ذلك محاولة الذهاب إلى الحمام في نفس الوقت كل يوم في محاولة للمساعدة في تدريب جسمك على قضاء الحاجة بصورة منتظمة. وأن تكون وضعية قضاء الحاجة بوضع الكوعين على الركبتين ورفع القدمين على كرسي صغير بحيث تصبحان مرفوعتان عن الأرض وأن تكون الزاوية بين جذع الجسم والطرف السفلي زاوية حادة أي في وضع القرفصاء كما هو موضح بالصورة.
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- ستحتاج إلى تحديد وقت كل يوم تحاول فيه قضاء الحاجة. عند تحديد الوقت ، ضع في اعتبارك عاداتك ومهامك اليومية والنظام الغذائي ونمط الحياة ، بما في ذلك جدول عملك وذلك لجعل الوقت مناسب تماما.
- يعد الحفاظ على نمط منتظم أمرًا بالغ الأهمية لضمان نجاح برنامج إعادة تدريب الأمعاء ، لذا حدد الوقت المناسب لك
وبعد عدة أسابيع ، ستستطيع دخول الحمام بانتظام في نفس الوقت تقريبًا كل يوم.
ونتمنى لكم دوام الصحة والعافية....
د/ أماني محمد دويدار
استشاري ومدرس الأمراض الباطنة والجهاز الهضمي والكبد والمناظير بكلية الطب - جامعة طنطا
عضو الجمعية العالمية لمناظير الجهاز الهضمي (WEO)
الزمالة البريطانية المتخصصة في الجهاز الهضمي والكبد