Menopause na nuni da wani lokaci da maza da mata zasu fuskanci manyan kalubale na jiki da hankali, ba wai kawai yana bayyana ta hanyar yanayi kamar zafi, hawan jini, da rashin barci ba, har ma ana gwadawa da canje-canje na lafiyar jiki da hankali wanda ke gwada basirar mutum wajen gudanar da kansa. Wannan shahararren ra'ayi zai mai da hankali kan "matsalar daidaitawar jini," "kokarin sabbin abubuwa," "saukin kamuwa da cuta," da "daga karfin garkuwar jiki tare da inganta hanyoyin daidaita jini," wanda shine manyan jigogin guda hudu, kusa da kalubalen da maza da mata ke fuskanta a lokacin menopause da hanyoyin da za a inganta. Zai haɗa da binciken littattafai na masana, bayyana yanayin rayuwa, tsare-tsare masu ma'ana, da shawarwari na magungunan gargajiya masu wahayi, wanda zai jagoranci masu karatu cikin zurfin binciken sabbin dabaru na tsara lafiyar kansu.
1. Canje-canje na jiki da matsarar jini a lokacin menopause
Tare da ƙarin shekaru, fitar haila a jiki yana raguwa, mata suna fuskantar raguwa na estrogen da progesterone, yayin da maza ke fuskantar raguwar testosterone. Wannan canji na hormon yana shafar jiki kan yadda yake karɓar insulin, wanda ke sa ya zama mai sauƙin samun sauyin jini. Mata suna tarawa mai a jiki saboda raguwar estrogen bayan menopause, suna rasawa na amfani da glucose, suna ƙara haɗarin insulin resistance. Maza kuma suna fuskantar raguwar testosterone, wanda ke rage ikon su na daidaita insulin, yana sa su fuskanci matsaloli irin su hawan jini da ciwon sugar.
Bugu da kari, bincike ya nuna cewa karuwar fitar haila daga adrenal hormones kamar cortisol yana haifar da karuwar ƙwayoyin glucose a cikin jiki, wanda ke ƙara tsananta wahalar daidaita jini. Yawancin abubuwan rayuwa kamar damuwa na hankali, rashin tsarin lokacin bacci, da cin abinci mai yawan sugar suma wani muhimmin abu ne wanda ke kawo matsaloli wajen daidaita jini.
2. Dangantaka tsakanin menopause da saukin kamuwa da cuta
Baya ga matsalar daidaitawar jini, sabuwa daga canje-canjen hormon da ke shafar tsarin garkuwar jiki, maza da mata a lokacin menopause suna yawan samun cututtuka kamar ciwon huhu, ƙwayoyin fata, da mura. Wannan yana da alaƙa da raguwar kariya na fata da membranes. Hakanan, ci gaba da rashin daidaito na jini yana iya ƙara lalata ingancin garkuwar jiki, yana rage aikin ƙwayoyin kariya irin su macrophages da T-cells.
3. Bukatar daidaito na hankali da kokarin sabbin abubuwa
Fuskantar canje-canjen cikin lafiyar mutum, "kokarin sabbin abubuwa" wata hanya ce mai tasiri don fuskantar kalubalens rayuwa, samun ilimin haɓaka da daidaito. Wannan hanya ba wai kawai tana hana tunani ya tsaya ba, har ma tana kunna kwakwalwa, tare da taimakon mutane da suke fuskantar manyan canje-canje, suna rage damuwa da ƙara ƙarfin jiki da na hankali. Binciken dogon lokaci ya nuna cewa waɗanda ke ƙarƙashin ƙoƙarin yin tunani, sabbin tsare-tsaren motsa jiki ko canza abincin su suna bayyana ingantaccen martani daga lafiyarsu.
4. Tsare-tsaren haɓaka garkuwar jiki da daidaita jini
Ta amfani da tunani da aikace-aikacen likitoci, tsare-tsaren da ke ƙasa zasu ba maza da mata a lokacin menopause shawarar da ke da amfani daga tsarin abinci, motsa jiki, kulawa da damuwa, magungunan gargajiya da daidaitawar al'ada:
(a) Motsi na abinci da shawarar ƙwararru
1. Yi amfani da abinci mai ƙarancin Glycemic Index (GI):
Zabi abinci mai ƙarancin GI (kashe 55) kamar shinkafa mai launin zinariya, oats, buckwheat, ganyayyaki, da wake, rage shan shinkafa fari, burodi fari, da kayan zaki, kauce wa hawan jini nan da nan bayan cin abinci. A dukkanin abinci, samun ganyayyaki ya zama kashi 50% na abinci duka, a bar abincin dari a cikin hanta gaba ɗaya, da cin abinci mai fiber mai yawa na gram 25-30.
2. Hanyoyin samun ingantaccen furotin:
A kowanne, abinci na nama, gyada, tofu, da madarar wake za su zama 20-30% na cin abinci, wanda zai taimaka don kula da ingancin tsoka da daidaita jini.
3. Lafiyayyen mai na tallafi don kula da jini:
Mai da aka cika da unsaturated fats kamar man zaitun da avocado, da kuma kifi masu omega-3 kamar salmon da sardine yana taimakawa wajen jinkirta hawan jini bayan cin abinci, suna kuma daidaita martanin ƙwayoyin cuta.
4. Shawarar haɓaka gwaninta:
Tabbatar da isasshen Vitamin D (kowane rana akalla 600-1000 IU), Vitamin B, Zinc (don yin shawarar 8-11 milligram a kowanne shekaru), da Selenium (55 microgram). Waɗannan gwanintoci suna da tasiri ga ƙirƙirar hormones, aikin ƙwayoyin kariya, da metabolism glucose.
(b) Dabaru na motsa jiki na musamman
1. Motsa jiki mai juyawa:
Binciken ya nuna cewa, yin motsa jiki na juyawa mai matsakaicin ƙarfin ƙarfin (kamar tafiya, iyo, hawa keke, ko gudu) na aƙalla minti 150 a kowane mako yana inganta amfani da insulin, inganta daidaitar jini, rage ƙwayoyin cuta, da ƙarfin kariya na membranes da hanyoyin numfashi.
2. Koyar da ƙarfi da karfin tsoka:
Ana bada shawara don yin horar da ƙarfi na manyan tsokoki 2-3 a kowanne mako (kamar squat, push-up, da horar da madaidaicin igiya). Ƙara yawan tsoka yana karawa jiki ajiyar glucose, wanda ke taimakawa wajen daidaita jini.
3. Horar da daidaiton jiki:
Horar da ƙwaƙwalwa tare da hawan tai chi, yoga ko horon daidaito yana haifar da kariya ga garkuwar jiki, yana taimakawa wajen daidaita aikin garkuwar jiki da rage damuwar hormones.
(c) Kula da damuwa da tunani
Damuwa yana haifar da karuwar cortisol, yana lalata a hankali amfani da jini da kuma hana aikin ƙwayoyin kariya. Hanyoyi masu dacewar kula da damuwa sune:
1. Koyon fahimta da dabarun numfashi:
Kowane rana, yi dags na minti 15 a wani wuri mai shuru, yi tunani akan numfashin ku da jin dadin jikin ku, ko kuma yin numfashi mai zurfi (ƙananan 6-8 a kowanne minti) yana rage bugun zuciya da cortisol, yana daidaita jini da taimakawa garkuwar jiki.
2. Amfani da sauti:
Zaɓi kiɗa da aka tsara na yanayi 432Hz ko 528Hz zai taimaka daidaita aikin garkuwar jiki da rage damuwa, an bada shawarar a ji kiɗan akalla mintuna 20-30 a kowanne rana, tsawon makonni 8. Wannan kiɗan yana da ƙimanta na kimiyya wanda ke inganta gyaran ƙwayoyin, yana da tasiri ga yanayin damuwa da daidaitawa na garkuwar jiki.
3. Inganta shiga cikin al'umma:
Himma shiga cikin ƙungiyoyin karatu, ƙungiyoyin ƙungiya, ko ƙungiyoyin karatu tare da sabbin sha'awa, don samun ɗan kwana mai kyau, rage jin rashin lafiya da ƙarfafa garkuwar jiki ta hankali.
(d) Jagoran samar da kai da binciken sabbin abubuwa
1. Koyon layin kan layi da sababbin gwaninta:
Yi dabi'a na koyon sabbin abubuwa waɗanda ba su shafi aikin ku kai tsaye ba, kamar rubutun hannu, zane, shirye-shiryen kwamfuta ko koyan harshe. Kowane wata, saita burin koyo, raba wannan zuwa ci gaban mako-mako, haɓaka ƙarfin jiki da jin daɗi, yana taimaka wajen rage damuwa a lokacin menopause da inganta sakin dopamine a cikin kwakwalwa.
2. Kalubalen abinci na gwaji:
Saita shirin "yanzu ka gano sababbin abinci" kowane wata, kamar cin abinci na shahararru na kwanaki 7, ko kuma abincin Mediterranean a kowane mako, rubuta martanin lafiyar jiki da jin daɗin hankali, yana haɓaka daidaiton abinci da ƙarfafa tsarin daidaita jiki.
3. Jin daɗin sabbin nau'ikan motsa jiki:
Kowane kwata, gwada sabon nau'in motsa jiki, kamar Pilates, horon motsa jiki na ruwa, ko rawar ƙungiya don ƙarfafa kwarewar jiki, ƙara ƙarfin kai da haɓaka ƙwayoyin jini.
(e) Kariya daga kamuwa da cuta da magungunan gargajiya
1. Inganta tsabtan cikin gida:
Ci gaba da tsabtace hannu, a cikin gida, yi tsabtace ruwa da kwanduna a kowanne kwana biyu tare da iska, rage haɗarin allergies da ƙwayoyin cuta.
2. Kayayyakin ganyaye da tallafi na dabi'a:
Za a iya amfani da 'ya'yan itatuwa masu yawan Vitamin C (kamar kiwi, grapefruit, da kayan lambu masu launin ruwan hoda), ko kuma yin amfani da ƙwayoyin gudanar da blackcurrant ko echinacea (ana bayar da shawarar kowane rana 500-1000 milligrams na capsules) a matsayin kariya daga mura. Ana iya amfani da man eucalyptus a cikin wuraren taron jama'a a matsayin kariya daga ƙwayoyin cuta.
3. Daidaita lokacin aiki don karfafa garkuwar jiki:
Ana bada shawarar yin barci na akalla awanni 7 a kowanne dare, da saita lokacin kwanciya, kauce wa yawan zama a dare; a kauce wa shan kofi da abubuwan sha masu yawa na sugar a rana. Binciken dogon lokaci ya nuna cewa ingantacciyar barci na iya rage haɗarin kamuwa da cuta.
4. Hanyoyin wanka da aromatherapy:
Kowane mako 2-3 kwana 20 na ruwa mai zafi (38°C), yana iya tayar da jiki, rage damuwa, ya fi dacewa don yin a lokacin gajiya ko canje-canje na yanayi; za a iya haɗa da man lavender (kowane rana 1-2 a cikin ruwa mai zafi ko kuma yin gasa kafin kwanciya) don daidaita tsarin garkuwar jiki, inganta ingantaccen barci da haɓaka garkuwar jiki.
(f) Shawarar likita da tantance gwaji don kariya
Baya ga kulawa da kan mutum a lokacin menopause, kulawa ta likita koyaushe ya zama dole. Ana bada shawarar a gudanar da tantance tsakanin glucose, aikin hanta da kidney, matakan hormones da ƙididdigar garkuwar jiki a kowanne shekara. Idan aka dawo da kamuwa da cuta mai wahala, daidaitaccen hawan jini ko canje-canjen nauyi na gaggawa, ya kamata a nemi aiki daga ƙwararrun likitoci masu fuskantar hormone, mata ko urologists.
Ga wasu jinsin musamman (masu tarihinsu na ciwon sugar ko cututtukan garkuwa na gado), ana bada shawara a saka antibodies na insulin da ƙarin lura da C-reactive protein a cikin gwajin shekara-shekara.
(g) Fita da ƙarin karatu daga masana
Dangane da littattafan mujallu na zamani, asalin matsalar daidaitawa na jini yana buƙatar a daidaita tsarin abinci, ƙara motsa jiki na yau da kullum, da haɓaka tallafi na al'umma da gwaninta na hankali. Mujallu suna tabbatar da cewa haɗin kai na tunani, motsa jiki na tai chi, da tsari na abinci suna iya haɓaka ingancin insulin da garkuwar jiki, yana rage haɗarin kamuwa da cuta da inganta sauƙin fuskantar canje-canjen jiki a lokacin menopause.
8. Bayanan hoto da tsari na aiki
Tsarin Daya - Matar shekaru 45, ƙare haila, ƙwanƙwasa jini yana kai tsaye bayan cin abinci
1. Tashi da safe 6:30, sha 250cc na ruwa mai dumi.
2. 7:00 yi minti 20 na tunani tare da fargaba, zaɓi kiɗan piano na 432Hz.
3. Karin kumallo: kwano na oats tare da almonds da kiwi, kwai guda 2, tumatir guda 5.
4. 9:00 zuwa 10:00 a cikin safe yi sauri na minti 30, idan za a yi amfani da agogo don kulawa da bugun zuciya zuwa 120 a kowanne minti.
5. Abinci na rana: dankali, gyaran albasa, ganye mai gasa, kashi na mackerel, da kuma salad.
6. 3:00 na yamma mai mai da hankali wajen koyo na kayan kiɗa na minti 30, kuma ku fara gwada abubuwan farko na guitar.
7. Abincin dare: shinkafa quinoa, ganye mai adobo, nama na kaza mai gasa, da salad.
8. 9:00 na yamma, tanadi man lavender don gasa, 10:30 cikin gasa mai kyau.
Tsarin Biyu - Namijin shekaru 52, yana fuskantar hawan ciki da koma jinya
1. Tashi da safe 7:00 nagari, sha ruwa mai dumi tare da shayin kayan lambu (mai ƙarin tuffa, cucumber, da spinach)
2. Karin kumallo: madara mara sugar tare da burodi mai whole grain, nama na kaza, da avocado.
3. A lokacin tafiya, sa headphones don sauraro kiɗan tunani na 528Hz.
4. A lokacin rana yi amfani da wurin motsa jiki a ofishin, sama tsaye mintuna 10, yana ƙara 10 a kowanne tsari.
5. Abincin dare zaɓi kaɗan shinkafa, ganye masu gasa, mackerel da aka gasa, da miyar tumatir tare da tofu.
6. A duk lokacin Talata da Alhamis shiga kungiyar badminton na minti 45 a cikin jiki.
7. Kowace dare karanta shafuka 10 na mujallar kimiyya sabuwa, tsunduma cikin sabon abu na kowane wata.
9. Hange da alamar sabuwar juyin halitta a cikin karfin kan mutum
Kalubalen menopause a zahiri hanya ce ta juyin halitta a jiki, daidaita jini da rashin daidaiton garkuwar jiki kawai suna zama ƙananan al'amura. Abin da suka riga suna neman ƙarin ilimi, kasancewa masu ɗaukar maƙasudi mai faɗi da tunani mai yawa, amfani da magungunan gargajiya da bibiya tare da kulawa ta likita, kawai zasu iya tsallake wannan sabuwar mataki na rayuwarsu. A cikin sabbin fasahohi da kuma tarin albarkatun al'umma, kowa na iya dora aikin haɓaka kai, haɗawa da shirya duk wani littafi na kiwon lafiya, don saduwa da makomar lafiya da tsawon shekaru.