Lafiyar kashi da haɗin gwiwa: Sabon tsari na rayuwa na farashi don rage tsananin jinƙai da inganta motsi a ƙarƙashin tunanin mai kyau
Yayin da shekaru suke tafiya, kodayake maza da mata suna iya fuskantar canje-canje na jiki masu mahimmanci, daga ciki akwai matsalolin kashi da haɗin gwiwa da menopausal ke haifarwa, musamman tsananin jinƙai da ke faruwa a safe, wanda ke zama babban batun lafiya ga mutane da yawa. Wannan yanayin yana nufin cewa "a ranar firiji, haɗin gwiwa suna jin kamar suna tsami, dole ne a duba su da hankali kafin su iya motsawa". Tsananin jinƙai ba wai kawai yana shafar motsi ba, har ma yana hana ingancin rayuwa da 'yancin kai na yau da kullum. A wannan matakin, ƙarfafa tunanin mai kyau da sabbin hanyoyin gyara rayuwa suna da matuƙar muhimmanci. Wannan rubutun zai zurfafa cikin nazarin canje-canjen lafiyar kashi da haɗin gwiwa a lokacin menopausal, binciko tushen da ke haifar da tsananin jinƙai, tare da bayar da tsari na ingantaccen sabbin hanyoyin rayuwa bisa ga takardu na masana da sabbin hanyoyin magani na halitta, da gyaran mutum na yau da kullum, dan taimakawa kowane mai karatu da ke fama da tsananin jinƙai a safe wajen farawa da sabon rayuwa.
1. Canje-canje da kalubalen lafiya na kashi da haɗin gwiwa a lokacin menopausal
1. Tasirin canjin hormone akan haɗin gwiwa
Maza da mata a lokacin menopausal suna fuskantar babban sauyi na matakan hormone. Mata na fuskantar raguwar estrogen mai yawa, wanda ke haifar da asarar kashi, yana ƙara haɗarin osteoporosis da lalacewar haɗin gwiwa. Maza suna iya fuskantar ƙananan kaɗaƙawa saboda ƙarin testosterone, wanda ke haifar da raguwar tsayin kashi da ƙarancin ƙwayoyin tsoka. Waɗannan yanayi na jiki suna sa kashi su kasance da rauni, ruwan tausasawa yana raguwa, da tsananin jinƙai da ciwo suna zama al'ada a rayuwa.
2. Canjin ƙwayoyin haɗin gwiwa da ke danganta shekaru
Tafiyar shekaru na haifar da asarar collagen a cikin jiki, yana sa ƙarancin fatar haɗin gwiwa da kuma saurin fiber na ƙarshen haɗin gwiwa, wanda shi ma yafi zama tushen rashin jin daɗin da ke faruwa a lokacin safe. Bugu da ƙari, zaman ɗaya mara motsi na jiya yana haifar da ƙarancin jin daɗin hawan tsoka, wanda ke sa ya fi wahala a samu jin daɗi.
3. Zarafin jiki da sauye-sauyen rigakafi
A lokacin menopausal, ƙarancin aikin rigakafi yana ƙaruwa, akwai ƙarin sha'awar rauni na jiki. Wannan zarafin jiki yana kara tsananta tsananin jinƙai da ke haifar da saurin ci gaban cutar haɗin gwiwa.
2. Rawar zuciya yayin raguwar lafiyar kashi da haɗin gwiwa a lokacin menopausal
1. Zuciya mai kyau na iya tasiri ga mechanisms na jiki
Yawan bincike sun tabbatar da cewa tunanin mai kyau yana iya rage zarafin jiki ta hanyar sarrafa neurotransmitters kamar dopamine da serotonin, yana kuma sauƙaƙa waƙoƙin jinƙai na ci gaba da ci gaba. Samun halaye na jiyin jiki a cikin sauyin jiki na jiki, yana iya ba da dama ga gyaran jiki.
2. Jin daɗin zuciya da tsarukan jin ciwo
Rike yanayin farin ciki, da kuma ba tare da damuwa ba, yana rage jin zafi. Yin mindfulness meditation na minti 10-20 a kowace rana an tabbatar dashi yana rage tsananin jinƙai a cikin kowane yanayi.
3. Kyakkyawar ma'amala da ayyuka a yau da kullum
Neman bayanai, da tattaunawa tare da masu kula da lafiya ko ƙungiyoyi na abokai, suna taimakawa wajen gina tallafi na tunani a lokacin zaman jinkirin, yana karfafa kai don neman hanyoyin warware matsaloli.
3. Nazarin dalilan faruwar tsananin jinƙai
1. Rashin motsi mai kyau
Tsayawa tsawon lokaci tare da rashin motsa jiki yana haifar da ruɓewar ruwan haɗin gwiwa, haɗin gwiwa yana zama maras motsi, ƙwayoyin suna rushewa, musamman bayan zaman dare mara motsi, motsi na safe yana ɗaukar lokaci mai tsawo, yana sa tsananin.
2. Ingancin barci
Tsarin barci mara tsari yana shafar hormone cikin jiki da maɓuɓɓugar glycogen, yana rage gyaran ƙwayoyin da mayar da kuzari, yana sa ya fi wahala a motsa a safiya.
3. Abinci
Rashin shan calcium, vitamin D, da Omega-3 fatty acids a tsawon lokaci yana rage karfin kashin kashi, yana ƙara haɗarin kamuwa da ciwon gwiwa.
4. Rashin lafiya na tsawon lokaci ko tasirin magunguna
Ciwon suga, cututtukan gland thyroid, ciwon gwiwa na rheumatoid da sauran cututtukan jiki na tsawon lokaci, suna shafar lafiyar kashi da haɗin gwiwa. Wasu magunguna kamar corticosteroids da diuretics suna shafar karfin ƙashi da aikin haɗin gwiwa.
4. Tsarin kariya da hanyoyin tsare lafiya na tsananin jinƙai a safe
1. Cikakken tsari na motsa jiki a safe
Lokacin da mutum ya farka, kada a tashi daga gado da gaggawa. Ya kamata a fara da motsa ƙafafun, tare da juya ankle na few seconds, sa'annan a haɓaka gwiwar hanci har sau biyar. Sannan a yi motsi "cat-cow" a cikin hips da tsokoki na gwiwa tare da gaggawa na ciki na minti 15 a kowace lamba.
2. Tsarin shaƙatawa da ruwan zafi
Kbefore tashin gado, a shirya tawul mai ɗumi, don danna wuya da gwiwoyi na mintuna 5-10, tare da taimakawa wajen haɓaka zagayowar jini da sassaucin ƙwayoyin jiki.
3. Tsare kashin gwiwa kafin bacci
A guje wa zama a cikin yanayi guda na tsawon lokaci a lokacin bacci. Zaɓi gado mai kyau da matashi don taimakawa tsokoki da ƙafafu su tsaya a cikin yanayi na zamani.
5. Tsarin magani na halitta da canje-canje na rayuwa na mutum
1. Tsarin sauti na rage jinƙai
Bincike ya nuna cewa sauti daga 40Hz zuwa 528Hz yana taimaka wa tsokoki da jin tsoro. An ba da shawarar kunna kiɗan mai laushi mai laushi daga 40Hz na mintuna 20 bayan farka, hakan yana taimakawa haɓaka tsokoki da saukaka jiƙen.
2. Maganin ƙamshi
Amfani da lavender, eucalyptus da ginger essential oils tare, a juye 1-2 drops a cikin ruwan zafi, ko sanya shi cikin mai ƙamshi, yana rage rashin jin daɗi da kuma ƙara jin daɗin jiki da zuciya. An ba da shawara a shaƙa na minti 5-10 bayan tashi daga gado.
3. Ta'aziyya da motsawa a wuraren jiki
Yi ta'aziyya da jiki a gwiwoyi, elbow, da gwiwoyin baya na mintuna 3 a kowanne yanki. Game da "Hegu", "Zuƙowa" da sauran wurare na al'ada, a danna su na mintuna 3-5 a safiya, yana haɓaka zagayowar jini da inganta motsi.
4. Abincin anti-inflammatory mai ƙaya da sinadaran polyphenols
A tabbatar da cin abinci mai ƙaya da polyphenols, musamman berries, blueberries, chia seeds, man zaitun, shayi mai kore, a kalla biyu a kowace rana. Waɗannan abincin suna da 'yanci daga sinadaran anti-inflammatory, suna taimakawa tare da rage tsananin jinƙai.
5. Al'adar shan ruwan zafi
Sha ruwan zafi mai ɗumi na 200-300cc bayan tashi yana taimakawa wajen sauƙaƙe gajiyawar jiki da sitirain haɗin gwiwa, yana daga cikin hanyoyin sauƙaƙe mutane masu sauƙi.
6. Shawarwarin lafiya da jagorar bincike na ƙwararru
1. Gudunmawar masu kula da jiki
Bayanan daga "Journals of Arthritis and Physiotherapy" sun nuna cewa yin aikin "low-impact stretching" da "wasanni na karfafa haɗin gwiwa" tare da mai kula da jiki sau 2-3 a kowane mako yana haɓaka tsananin jinƙai a safiya. Kowane lokaci yana daga 30-45 minti.
2. Shawarar Vitamin D, calcium da Omega-3
An ba da shawara ga kowane mutum yaṅɗi 800-1200 mg na calcium, Vitamin D 800 IU, tare da Omega-3 1000-2000 mg, waɗannan sinadaran suna lokacin karfafa lafiyar kashi, rage zafi, da kuma ci gaba da motsa gwiwar haɗin gwiwa.
3. Bincike na lafiya da gwaje-gwaje na hoton
An ba da shawara a kai-kai don ziyartar likitan ƙashi ko likitan rheumatology don duba karfin kashi da gwajin ultrasound na haɗin gwiwa, da sauri gano lalacewar haɗin gwiwa ko zafi mai tsanani, don samun magani na kwararru.
7. Hanyoyin haɓaka kai
1. Rubuta mujallar lafiyarka
Rubuta matakin tsananin jinƙai na safiya (ta hanyar 1-10), abinci da motsa jiki, da yanayin zuciya a kowace rana, sannan a duba ci gaban ko gyara kowane wata.
2. Yi magana tare da kanku
A safiya, faɗi kalmomi guda uku masu kyau ga kanku, kamar "yau haɗin gwiwa za su zama mafi sauƙi", "na iya yanke shawara da sabbin motsi", "taƙi da jin daɗi".
3. Yi motsa jiki tare da dangi
Ya ƙara haɗin gwiwa da danga ta hanyar gayyatar su suyi tafiya a safiya na mintuna 15 ko yin ajiyar tsoka mai sauƙi, da haka ya karu a cikin jin daɗin dangi da kuma jawo kyakkyawan kyau.
4. Yi gwaji na yoga mai sauƙi
Akwai yoga mai sauƙin haɗin gwiwa sau 2-3 a mako, tare da tsawon minti 30, mai da hankali kan "cat-cow", "yaro", da "gidan", yana tabbatar da shimfiɗa tsokoki da inganta motsi.
8. Hanyoyin gudanarwa da tsare-tsaren aikinta
Wannan yanayin safiya na iya daukar hoto mai kyau:
A safiya 6:30, a hankali a farka, a ƙarƙashin shimfiɗar katifa a hankali. Rufe idanunku, ku fara daga ƙafafu da juya, jin kowane kashi na haɗin gwiwa yana daga hankali, sa'annan ku bentkeshi da gwiwoyi da dama. Lokacin juyin cat-cow, tare da ɗorawa kadan na lavender a cikin mai ƙamshi, ku saurari kiɗan mai laushi na 528 Hz. Bayan komawa daga gado, a hankali tafiya zuwa wurin wanka, a raba tawul mai ɗumi da aka shirya a jiki da gwiwoyi.
Sa'an nan sha kofin ruwan zafi, ci abinci na gamsar da ƙwayoyin flaxseed da berries, da cika sinadaran jikin fitar ɗanɗano. Sa'an nan sanye da tufafi masu sauƙi, tare da dangi don yin tafiya a cikin dakin shakatawa na mintuna 15, sannan a juyawa da zafi. Tsakanin, tare da aboki don tattaunawa kan abubuwan da suka faru, dake bayar da ƙarfafawar tunani da mai da lafiya. Bayan dawowa gida, rubuta halin yau a cikin mujallar, ko yana fi na jiya ƙarami, tunanin yadda za a inganta na gaba.
A dare, gudanar da ta'aziyya ta hanyar motsawa jiki, tare da numfashi mai zurfi da meditation na minti 10, kafin huta.
9. Takaitaccen ƙarshe da shawarar ci gaba
Sanya hankali ga canje-canjen lafiyar kashi da haɗin gwiwa da menopausal ke haifarwa, musamman tsananin jinƙai, maza da mata duka suna buƙatar amsa a kowane lokaci. Ta hanyar sauyin rayuwa da kuma ci gaba da koyo sabbin dabarun gyara rayuwa, za a iya shawo kan ratsar tsananin jiki, da fuskantar sabon rayuwa. Tsarin matakai, shaida daga bincike na kimiyya, haɗa da abinci mai kyau, dabarun rashin jin daɗi ta hanyar ƙamshi da sauti, tare da motsa jiki da gyara na tunani suna iya inganta motsi gaba ɗaya.
Ana gayyatar kowane wanda yake fama da tsananin jinƙai suyi ƙoƙarin gwada sabuwar tsari na rayuwar, gina azamarsu a cikin jiki, kuma za su ba da damar samun lafiyar da ƙarfi a lokacin sabuwar rayuwa. A cikin nan gaba, za a iya ƙarin haɗa aikin tare da ƙungiyoyin masana, don ci gaba da inganta tsarin lafiyar mutum.