A lokutan canjin, lafiyar zuciya da jini yana da matukar mahimmanci ga dukkan maza da mata. Tare da tsufa, canje-canjen hormone a jikin mutum na iya haifar da canje-canje a ciki na jini, yawan jinin jiji, da sauran matsaloli na zuciya, wanda ke kawo barazanar lafiyarsu a gaba. "Lafiyar zuciya, aikin tafiya a kowace rana, hawan jini, da halayen tafiya don inganta kula da jinin" ya zama babban batu da ake tattaunawa tsakanin masu shiga wannan lokaci. Wannan rubutun zai duba manyan matsalolin zuciya da ke faruwa a lokacin canjin, dalilan su, hanyoyin kare kai, tsarin tafiya da sabbin bincike, tare da haɗa magungunan gargajiya da shawarwari daga likitoci domin taimakawa kowanne mutum wajen inganta lafiyar zuciyarsu.
Na farko, canjin jiki da haɗarin ɓoyewa na lafiyar zuciya a lokacin canjin
Canjin yanayi yana faruwa ne lokacin da jiki ke canzawa daga mataki na haihuwa zuwa wani mataki na rashin haihuwa. Mata suna fuskantar canjin hormone kamar estrogen da progesterone a kusa da shekaru 50, wanda ke kawo canje-canje a metabolism na lipid a jiki da rage tasirin kariyar jiji. Haka zalika, maza suna fuskantar raguwar testosterone mai yiwuwa a wannan lokaci, wanda ke shafar lafiyar zuciya da jini. Bincike ya nuna cewa, bayan shigowa cikin canjin, namiji da mace duka suna fuskantar haɗarin hawan jini, rashin daidaiton bugun zuciya, da sauran cututtukan zuciya.
Dalilan suna danganta da raguwar hormones, karuwar damuwa, mummunan tsarin cin abinci, raguwar motsa jiki, da gado. Musamman hawan jini ya zama mai ɓoyewa wanda zai iya lalata zuciya, kwakwalwa, da koda. Mutanen da ke cikin wannan lokacin suna bukatar sanya lafiyar zuciya a matsayin babban abun kulawa a cikin rayuwarsu.
Na biyu, lura da alamomin hawan jini da matsalolin zuciya
Hawan jini suna da suna na "mai ɓoyewa" a cikin wannan lokaci, ya kamata a koyon lura da alamomin jiki kamar:
1. Jin jiri ko hawan jini da safe
2. Bugun zuciya mai fadi da jiki a rana
3. Jin gajiya a dare
4. Rashin tunani mai kyau da rashin mai da hankali
5. Jin gajiya a jiki
6. Jin kumburi a ƙasan jiki
Matar da ke fuskantar raguwar hormone na iya samun hawan jini a cikin gaggawa, tare da alamu kamar zafi, gaji, da ciwo. Maza suna nuna nakasa a cikin tunani da gajiya. Idan ba a dauki mataki ba, yana iya haifar da manyan cututtuka kamar ciwon zuciya da bugun jini.
Na uku, gina yawon tafiya a kowace rana: ka'idojin kare kai
Tafiya hanya ce mai kyau, ba tare da shinge ba, mai tsaro da ke daidaita aikin zuciya. Binciken daga ƙungiyoyin ƙwararru sun nuna cewa tafiya na tsawon minti 30 a kowace rana yana rage yawan hawan jini da haɓaka aikin jinin jiki. Amfanin "kula da zuciya" daga tafiya yana da mahimmanci ga maza da mata a lokacin canjin.
1. Fahimtar tsarin jiki na tafiya
Idan mutum ya fara tafiya, manyan tsokoki suna samun motsi wanda ke haifar da fitar da jini daga zuciya, yana ƙara yawan jinin da jiki ke karɓa. Wannan zai taimaka wajen rage hawan jini da hana thrombosis da kuma saurin canjin jiji.
2. Hanyoyin gina al'adun tafiya guda shida
(1) Tsarin lokaci: zaɓi lokaci na yau da kullum (kamar 6:30 - 7:00 na safe ko 17:00 - 17:30 na yamma) ka guji lokacin yunwa da zafi.
(2) Tsarin ƙarfin: saita "matakin matsakaici," tare da ƙara faɗin tafiya.
(3) Shawarar adadin tafiya: masu farawa suyi tafiya 6000 a kowace rana, suna ƙara zuwa 8000-10000.
(4) Zaɓin wajen tafiya: zaɓi wurare masu lafiya da kyau, kamar filayen shakatawa.
(5) Inganta hanyar tafiya: kada ka fadi a kafa, ka riƙe kugu, ka motsa hannayenka.
(6) Sanya ido kan aikin: yana da kyau amfani da agogo na zamani ko APP don duba adadin tafiya, lokaci na motsa jiki, da canje-canje na bugun zuciya.
3. Hadin gwiwar magani tare da kiɗa
Bincike ya nuna cewa yin tafiya tare da kiɗan da ke da tasirin da aka saba zai iya inganta lafiyar kwakwalwa. Ana ba da shawarar kiɗan 432Hz ko 528Hz a lokacin tafiya ba tare da tsangwama ba. Ana ba da shawarar:
- Tafiya na tsawon minti 30-40 a kowace rana, tare da mintuna 10 na kiɗan da aka shirya kafin a canza zuwa kiɗan mai daidaitaccen martani.
Na hudu, matakan jinkirin lafiya da hanyoyin magani na halitta
Dangane da hawan jini da matsalolin zuciya a lokacin canjin, akwai hanyoyin maganin ƙara a kasuwa wadanda zasu iya taimakawa domin:
1. Sarrafa abinci:
- Samun abinci mai yawan potassium da ƙarancin sodium
- Guji yawan gishiri da abinci mai yawan kayan miya
- Sha ruwa mai yawa a kowace rana
- Samun kifi mai Omega-3 kamar salmon da sardine
2. Sarrafa damuwa:
- yin sa na minti 5-10 na numfashi na ciki a duk rana
- yi amfani da aromatherapy kafin barci
3. Duba lafiyar jiki:
- auna hawan jini a kowane wata 3-6
- duba ECG da hawan jini a kowace shekara
4. Tsare jiki:
- kula da nauyi a cikin BMI mai kyau
- rage nauyi a hankali tare da makon da aka sanya.
Na biyar, shawarwari da rahotanni daga masana
Kamar yadda masana zirin ke ba da shawara, idan mutum yana fuskantar hawan jini mai wuyar yi, ya kamata ya tuntubi likita idan hawan jini ya wuce 140/90 mmHg. Likitoci suna amfani da magunguna kamar ACEI, ARBs, da sauransu.
Na shida, inganta kai da kiyayewa
Canjin yana da kyau, bayan canjin jiki ba ya tsaya, yana buƙatar ingantawa. Wannan na iya haɗawa da:
1. Tsara maƙasudi masu yiwuwa
2. Gina tsarin abokai domin motsa jiki tare
3. Kulawa da tsari na rayuwa
4. Ci gaba da koyon sababbin bayanai akan kula ga mutane masoya.
Na bakwai, tsarawa da bayanin tafiya
Tuna wani lokaci a ranar wata mata a lokacin canjin: da safe a 6:30 tana saka takalmin tafiya da kayayyakin motsa jiki, tana rike da ruwa da headphones, tana zaɓan wurin shakatawa na kusa. Tafiya tana fara tare da kiɗanin 432Hz a kunne, hasken rana yana bayyana a fuskarta, tare da tsari mai kyau ta kan yi tafiya, a kowane minti 10 tana kara saurin tafiya. A ƙarshe tana rubuta adadin tafiya da tasirin bugun zuciya a kan wayarta, tana shan ruwa domin sabunta jikinta.
Na takwas, taƙaitawa
Kula da lafiyar zuciya a lokacin canjin ba kawai don kariya daga cuta ba, amma kuma don kara jindadi a sabuwar rayuwa. Yin tafiya kowace rana yana inganta lafiyar karfafa zuciya da rage damuwa. Tare da wannan bayanin, ana ba da shawarar harsashi na koyi da zaton gwargwadon kowane mutum.