Yu kin gɛt bɛlɛ pen bak we yu gɛt ɛgzam we de kam, we yu fɔ go intavyu fɔ wok, ɔ we yu gɛt sɔm prɔblɛm na os? Ɔ sɔntɛnde yu kin fil ful fɔ natin ɛn yu nɔ kin want fɔ it? Bɔku pan wi kin fɔgɛt dis, wi kin tink se na nɔmal tin, "Dis kin apin bikɔs ɔf tɛnsiɔn." Bɔt yu no se dɛn prɔblɛm ya na yu bɛlɛ gɛt fɔ du wit di prɔblɛm dɛn we de na yu maynd, dat na , strɛs ɛn wɔri ? Dis nɔto lay lay stori. Wan big sayɛns ɛksplen de biɛn dis. Tide, lɛ wi tɔk bɔt dis wɔndaful kɔnekshɔn bitwin wi gut ɛn wi bren.
Wetin na dis kɔnekshɔn bitwin di gut ɛn di bren?
Fɔ tɔk am simpul wan, wi gut nɔto jɔs tiub we de digest it. Na wan sistɛm we rili kɔmpleks. Risach pipul dɛn kɔl am wi “sɛkɔn bren.” Yu nɔ tink se dat na wɔndaful tin? dat na biכs wi gכt, frכm di εsophagus usay wi de sכlow it to di rεktum usay wi de fכs , de kכba insay wan wεb we pas 100 mili כn nεv sεl dεm. Dis na wetin wi kin kɔl di Enteric Nervous System ( ENS) pan mɛrɛsin.
jכs lεk di bren εn spεnal kכd na wi ed, di nεv sεstem na wi gכt gεt nεv sεl dεm (`Nyuron`) εn nyurotransmit dεm (` Nyurotransmitta dεm` bak ). dis ``Nyurotransmitta`` dεm lεk kεmikכl mεsenja dεm we de kכri infכmeshכn bak εn go bifo na wi bכdi. So dis na di rizin we mek kɔmyunikeshɔn de ɔltɛm, dat na, tɔk-tɔk, bitwin wi bren ɛn di gut sistɛm. Dis kכnεkshכn de afekt nכto כnli wi dijeshכn dεm dεn wan, bכt i de afekt wi mכd εn di we aw wi de tink.
Aw dis ‘sɛkɔn bren’ de wok?
dis nεv sεstem na wi intestinal dεm de mεnεj wi כl digεstiv prכsεs. Frɔm we yu swɛla it, we yu de pul di ɛnzaym dɛn fɔ dayjɛst am, we yu de brok am to smɔl smɔl tin dɛn, we yu de kɔntrol di blɔd we yu nid fɔ tek di tin dɛn we de insay di blɔd, ɛn we yu dɔn pul di dɔti tin dɛn we de kɔmɔt na di bɔdi as fes, na dis ENS de kɔntrol ɔltin.
Fɔ lɔng tɛm, dɔktɔ dɛn bin de tink se na dɛn maynd prɔblɛm lɛk pwɛl hat ɛn wɔri na in de mek pɔsin gɛt Irritable Bowel Syndrome (IBS) , we na wan sik we kin mek pɔsin gɛt bɛlɛ pen, blo, kɔnstipɛshɔn, ɛn dayarɛa. Sɔm trut de insay da stori de. Bɔt nyu risach dɔn sho se i kin bi di ɔda we bak.
Dat min se if wi gut wɛlbɔdi nɔ fayn, i kin afɛkt wi maynd dairekt wan, chenj wi maynd, ɛn ivin mek wi vɛks ɛn fil bad.
di infכmeshכn de chenj bitwin di gכt εn di bren tru di nεv sεstem εn di כmon dεm. strכng kכnεkshכn de bak bitwin di bεnεfit baktri dεm we de na wi intestinal (gut microbiome) εn wi imyun sistεm. Ɔl dis togɛda kin afɛkt wi ɔl wi maynd wɛlbɔdi. Naw dɛn dɔn no se prɔblɛm dɛn we gɛt fɔ du wit dis kɔnekshɔn kin gɛt fɔ du wit sik dɛn lɛk `(Parkinson’s)` ɛn `(Alzheimer’s)`.
Bɛlɛ prɔblɛm bikɔs ɔf strɛs
We yu fil se yu de fred, wɔri, ɔ yu de strɛs, yu bɔdi de pul ɔmon ɛn kemikal dɛn. Dɛn tin ya kin afɛkt wi dijestiv sistɛm dairekt wan. Dis kin pwɛl di gud baktri dɛm we de liv na wi intestinal ɛn ɛp wi fɔ digest it. I kin mek bak di bɔdi nɔ gɛt antibodi dɛn. Dis kεmikכl imbalans kin mek difrεn gεstrointestinal simptom dεm.
| Di kɔmɔn sayn dɛm | Wan simpul ɛksplen |
|---|---|
| Di we aw pɔsin nɔ de it fayn | Fɔ fil se yu gɛt ebi ɛn nɔ fil fayn na yu bɛlɛ we yu nɔ de dayjɛst it. |
| Bɛlɛ kin at ɛn dayarɛa | Stret de mek di insay de wok fast ɛn mek di bɔdi blo. |
| Irritable Bowel Syndrome (IBS) we pɔsin kin gɛt . | Bɛlɛ pen, blo, kɔnstipɛshɔn, ɛn dayarɛa kin chenj chenj. Dis kin wɔs we pɔsin strɛs. |
| Banbɛlɛ | Stret kin mek yu bɔdi slo ɛn i kin mek i nɔ izi fɔ pul dɔti. |
| I nɔ kin want fɔ it igen ɔ i kin angri pasmak | Sɔm pipul dɛn nɔ kin fil fɔ it bikɔs dɛn strɛs. Ɔda pipul dɛn kin fil lɛk se dɛn de it pasmak. |
| Vɔmit | Fɔ fil lɛk se yu de vɔmit. |
So aw wi go kip gud gut wɛlbɔdi?
Sɔm simpul tin dɛn de we yu kin du fɔ pul dɛn prɔblɛm ya ɛn fɔ mek yu bɔdi ɛn yu maynd bɛtɛ.
1. Alaw di it fɔ digest fayn fayn wan
Afta yu dɔn it it, i rili impɔtant fɔ mek yu bɔdi rilaks ɛn kol fɔ mek yu dayjɛst am fayn fayn wan. Dis na we di gastric jus dεm we dεn nid fכ digεst it de prodyuz fayn fayn wan. Dɛn jus ya de ɛp di bɔdi fɔ tek di vaytamɛn, minral, ɛn tin dɛn we de insay di it we wi de it.
2. Tek tɛm wit wetin yu de it ɛn drink.
Wan wɔd de we dɛn kin tɔk se ‘Yu na wetin yu de it’ . Na tru. It bɔku it dɛn we gɛt fayn fayn tin dɛn ɛn we gɛt wɛlbɔdi as yu ebul. Stay away frɔm junk fud, dat na fried rays, we gɛt ɔyl ɛn spays. If yu angri we yu de go, kip sɔntin lɛk frut ɔ granola bar nia yu. Dɔn bak, we yu de it, tray fɔ ɛnjɔy yu it ɛn nɔ wach TV ɔ yuz yu fon.
3. Nɔ fɔgɛt fɔ du ɛksɛsayz.
Sɔntɛnde, i nɔ kin izi fɔ du ɛksasaiz ɛvride. Bɔt mek am yu abit fɔ du sɔntin we simpul lɛk fɔ waka ɔ jok fɔ at le 30 minit ɛvride. We yu de du ɛksɛsayz nɔr de jɔs ridyus yu strɛs lɛvɛl, bɔt i de ɛp yu bɔdi ɛn yu maynd fayn fayn wan.
4. Drink plenti wata.
Aim fɔ drink at le 6-8 glas wata wan de. Dis go ɛp yu dijeshɔn prɔses ɛn i go rili bɛnifit yu bak fɔ yu ɔl wɛlbɔdi.
5. Aks fɔ ɛp if nid de.
If yu gɛt prɔblɛm fɔ kɔntrol yu strɛs ɛn wɔri fɔ yusɛf, nɔ shem fɔ go to yu famili dɔktɔ fɔ advays . Sɔntɛm yu go nid fɔ gɛt advays. Na natin fɔ shem fɔ.
Fɔd dɛm wae fayn fɔ gut ɛn mental wɛl bɔdi
Dis dɔŋ ya na sɔm it dɛm wae de ɛp fɔ mek yu gɛt wɛl bɔdi ɛn dɛn kin bɛnifit yu maynd wɛl bɔdi bak.
| Di kayn fid we dɛn kin gi | Wetin mek dat impɔtant? | Dɛn tin ya na tin dɛn we pipul dɛn kin it. |
|---|---|---|
| Fayba we dɛn kɔl | I de mek pɔsin mɛmba ɛn fil fayn. I de ɛp fɔ mek gud baktri dɛn gro na di intestinal. | Ligim lɛk pis, grɛn bins, ɔts, nɛt, dak chɔklɛt, frut ɛn vɛjitebul. |
| Vitamin D we gɛt di sik | i de kכntro di bεlε fכ di baktri dεm na di intestinal dεm εn i de ridyus di inflameshn na di bεlε. | Eg yolk, fish we gɛt ɔyl lɛk salmɔn, makrɛl, ɔrɛnj jus, milk wit ad vaytamɛn D. |
| Protɛin we de mek pɔsin gɛt | I de mek bad baktri dɛm nɔ gro na di intestinal ɛn i de ɛp fɔ mek di ɔmon we de mek pɔsin fil fayn we dɛn kɔl sɛrotonin. | Eg, milk, yogɔt, bif, chukchuk, fish, brɔkoli, ɔts, nɛt. |
| Omega-3 dɛn we de na di wɔl | I de mek di kɔlɔstrel dɔŋ, i de mek di mɛmori ɛn di bren wok fayn. | Fish we gɛt ɔyl lɛk walnut, flaks sid, salmɔn, sadin, ɛn makrɛl. |
Mɛsej we dɛn kin kɛr go na os
- Wan rili strɔng, dairekt kɔnekshɔn de bitwin yu gut ɛn yu bren. di gכt dεn kכl am bak wi "sεkכn bren."
- Yu strɛs ɛn wɔri kin mek yu gɛt rial sik dɛn na yu bɔdi, lɛk we yu bɛlɛ kin at ɛn we yu nɔ kin it fayn.
- Fɔ it fayn it, fɔ du ɛksɛsayz ɔltɛm, fɔ drink bɔku wata, ɛn fɔ kɔntrol strɛs impɔtant fɔ yu bɔdi ɛn yu maynd wɛlbɔdi.
- If yu gɛt prɔblɛm fɔ mɛn dɛn tin ya fɔ yusɛf, nɔ ɛva fred fɔ tɔk to yu dɔktɔ bɔt am.
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