Tsarin garkuwar jiki da allergies: Jagorar dabarar bazara da daidaiton abinci na musamman ga matakan canje-canje na menapoz
Kwanan nan lokacin menapoz, jikin dukkan jinsin yana fuskantar canje-canje masu yawa tare da canjin hormone. Wannan lokaci na musamman baya shafi tsarin haihuwa kawai, har ma yana shafar dukkan jiki, musamman ayyukan jiki da ke da alaƙa da tsarin garkuwar jiki. Mutane da yawa suna mamakin gane cewa allergies da suka kasance kadan suna karuwa yayin lokacin menapoz, ko ma sabbin nau'ikan reactions na allergies suna bayyana, kamar yawancin pollen allergies na lokacin bazara. Wannan rubutun zai duba mummunan yanayin allergies da maza da mata a lokacin menapoz ke fuskanta, da hanyoyin kiwon lafiya ta hanyar abinci da hanyoyin rage allergies ta ilimin kimiyya, don taimakawa wajen shawo kan allergies na pollen a lokacin bazara.
Sakarani na immune system a lokacin menapoz — me ya sa matsalar allergies ke bayyana
Hormones suna da dangantaka mai karfi da tsarin garkuwar jiki. Hormones kamar estrogen, progesterone da testosterone suna kula da amsoshin garkuwar jiki kai tsaye ko a dolin. Matar menapoz tana faruwa ne sakamakon raguwar aikin ovaries, wanda ke haifar da raguwar estrogen. A gefe guda, maza suna samun raguwa a testosterone bayan shekaru 40-50, wanda ke kawo rudani ga aikin tsaro na garkuwar jiki. Wannan ya haɗa da:
1. Ragin tsarin yin magani da zafi
2. Ragarin amsoshin allergies
3. Raguwar tsaron membrane, wanda ke sanya allergens na waje sun fi sauƙin shigowa
4. Karuwar haɗarin autoimmune, wadda ke haifar da alamomin raguwa na allergies (kamar zafin fata, sinusitis)
Tushen allergies na pollen
Lokacin bazara itace lokacin da shuke-shuke ke fitar da pollen. A cikin iska, akwai pollen daga bishiyoyi kamar cedar, willow, da sauran shuke-shuke. Wannan pollen yana haɗuwa da mucous membranes na hanci, ido da fata, yana haɗuwa da kwayoyin garkuwar jiki (babba shine mast cells da eosinophils), wanda ke jawo yawaitar fitar da histamine da sauran kayan fata, yana haifar da alamomin gaggawa kamar:
- Zafin hanci, fitsari, hancin ruwa, hancin rufewa
- Zafin ido, hawaye, hancin kumburi
- Zafin makogwaro, rashin jin daɗi a makogwaro
- Zafin fata, zazzabi
- Ga masu fama da rashin barci, damuwa sakamakon menapoz, allergies ya fi ƙara musu wahalar
Daidaiton abinci a lokacin menapoz - kara inganta tsarin garkuwar jiki daga tushe
1. Abincin da ke haɓaka garkuwar jiki
Vitamin C da Bioflavonoids: Vitamin C ba wai kawai yana iya toshe fitar histamine kai tsaye ba, har ma yana gyara mucous membranes na hanyoyin numfashi. An ba da shawarar shan kashi daga 200 zuwa 500 milligrams a kowace rana, ana iya samun sa daga kiwifruit, japepper da citruses. Bioflavonoids suna samuwa daga albasar, apples, grape fruits da berry, suna kuma da ikon daidaita mast cells.
Vitamin D: Bincike ya nuna cewa Vitamin D yana taimakawa wajen daidaita tsarin garkuwar jiki, yana rage zafi da amsoshin allergies. An ba da shawarar yin atisaye a waje na tsawon minti 20 a kowane mako (ka guji hasken rana a lokacin tsakar rana), ko kuma bayan tantancewa daga likita don shan 400–2000 IU/a rana.
Zinc da Selenium: Wadannan sinadarin suna da matukar mahimmanci wajen gyara garkuwar jiki ga maza da mata a lokacin menapoz. Kayan nuts, abinci na teku (irin su oysters, shrimp), kwai, da pumpkin seeds suna da yawan zinc; nuts na Brazil suna da babban adadin selenium.
2. Abincin da ke gyara mucous da kuma rage zafi
Lafiyayyen mai: Omega-3 polyunsaturated fatty acids suna rage zafi kuma suna inganta zafin allergy. Ana iya samun su daga salmon, mackerel, flaxseed, da walnut oil. Ana ba da shawarar cin ganyayyaki na teku sau 2-3 a kowace mako (200–300 grams/a abinci), ko kuma sabawoyin flaxseed guda ɗaya kowace rana.
Abincin antioxidants na halitta: Tomatoes, carrots, spinach da sauran ganyayyaki masu launin duhu suna dauke da carotenoids da lycopene, suna kare mucous membranes na hanyoyin numfashi, suna rage lahani da reactions na allergies.
Amfanin fiber a ganyayyaki da fruits: A lokacin menapoz, microbiome na hanta yana iya samun rashin daidaito, wanda ke haifar da rashin daidaiton garkuwar jiki. Tsayar da sabbin ganyayyaki da fruits na kowace rana, tare da oats masu prebiotics da chicory root, suna taimakawa wajen daidaita flora na hanta.
3. Iyakan abinci wanda ke haifar da zafi ko allergies
Guji sukarin maiko, abincin da aka soya: Cin yawan sukar da ko abinci mai trans-fat yana iya haifar da zafi a cikin jiki, yana rage aikace-aikacen garkuwar jiki.
Rage sha giya da abinci wanda aka sarrafa: Menapoz yana rage aikin detox na hanta, giya da kowane nau'in abinci mai ƙara (musamman sulfur additives da artificial colors) suna iya jawo zafi ga mucous.
4. Musamman abinci na rage allergies na bazara: Misalan abinci
Breakfast: Kiwifruit + oatmeal da ba tare da sukari ba
Lunch: Salmon salad tare da sabbin ganye, da man zaitun na farko da slices na tumatir
Dinner: Flaxseed oil tare da spinach mai ruwan dumi + shinkafa ba ta da ganu + roasted chicken breast
Snacks: Slices na apple tare da man gyada na halitta, nuts na Brazil guda 2-3
Matakan aiki na rage allergies na bazara
1. Karfin bayanai na pollen da kare kanka
Zazzage manhajar hasashen pollen kafin fita, duba yawan pollen na yau a kowane lokaci. Idan yawan pollen yana da yawa, an ba da shawarar rage yawan fita, ko fita kafin tsakar rana (saboda yawan pollen yana karuwa a lokacin rani).
Lokacin fita, ku sa mai rufe fuska (an fi ba da shawarar N95), don kayan pollen, ku sa scarves ko glasses don rage shafar pollen a idonku da fuskokinku. Da zarar kun dawo gida, ku canza tufafinku, ku wanke fuska da hannu, yana taimakawa wajen cire pollen da ya makale a jikin ku.
2. Kyautata ɗakin zama da tsarkake iska
Sanya na'ura mai tsabtace iska mai inganci, daidaita tacewar, ku kula da tsaftar dakin. Ku share bene da tebur lokaci-lokaci, ku guji tarin pollen.
Za a iya sanya wasu tsire-tsire masu tsarkake iska (kamar aloe vera da Boston fern) a cikin dakin kwana don ƙara danshi da rage kwarara pollen.
3. Sauti da hutu - sabbin hanyoyin daidaitawa
Bincike ya tabbatar da cewa tunani da magani da sauti yana rage hormones na damuwa da inganta matsalolin allergies. An ba da shawarar yin tunani na minti 20 a kowane ranar tare da sauti na 528Hz ko sautin yanayi (ruwan sama, kururuwan tsuntsaye) tare da numfashi mai zurfi, yana taimakawa wajen daidaita tsarin jiki da rage jin zafi na allergies.
4. Magani na gargajiya na zafi
Ana iya shirya shayi mai zafi bisa ga abubuwan da ke shafar allergies:
- Kayan zuma zafi: Ana yi da wake sabo da aka soya da 1 g na kayan zuma, yana da tasiri mai kyau wajen rage zafi da gyaran tissue
- Tea na lemon zuma: Ruwa mai zafi tare da slices na lemon da spoon ɗin zuma, yana rage radadi a makogwaro da Vitamin C yana rage allergies
- Chamomile tea: Chamomile yana da tasiri wajen sanyaya da rage allergies, yana taimakawa wajen inganta sinusitis da kwanciyar hankali.
5. Kari tare da probiotics da abinci mai fermentation
Lafiyar hanta tana taka rawar gani wajen daidaita garkuwar jiki da rage allergies a lokacin menapoz. An ba da shawarar zaɓar waɗanda ke dauke da Lactobacillus casei, L. rhamnosus, Bifidobacterium lactis, kowace rana kuna shan 100-300 billion CFU, na tsawon makonni takwas yana haifar da karuwar garkuwar jiki. Abinci na fermentation kamar yogurt, natto, da kimchi suna da amfani, amma ya kamata a zaɓi waɗanda ba su da gishiri ko sugar mai yawa don guje wa jiki.
6. Shawarwarin magani daga kwararru
Don matsalolin menapoz masu tsanani da suna shafar ingancin rayuwa, a nemi taimakon ƙwararru tun da wuri:
- Kwayoyin magunguna na antihistamine da aka sha ko aka shafa (irin su loratadine, cetirizine), suna sauƙaƙa rura zafi, jiki da hanci
- Famfamn al'ada (irin su fluticasone, budesonide), ana iya amfani da su ga masu lalacewa sosai a matsayin magani na ɗan lokaci
- Hanyoyin da ke da alaƙa da garkuwa, kamar tsaftacewa ta jiki ko tashi a jikin, yana taimakawa wajen rage rashin jin daɗi na allergies
- Idan bayan amfani da magunguna har yanzu ba za a iya danƙa zafin da matsalolin dakin ba (irin su tasirin numfashi, numfashi mai wahala, hayaniyar purulence), ya zama wajibi a tafi asibiti don tantance yiwuwar asthma ko hadarin allergy na jiki.
7. Hanyoyin gujewa wa allergens a cikin yanayi
- Yi ƙoƙari don canza kayan kwana, musamman a lokacin pollen, ku wanke pillow case da bed sheets a kowane mako a cikin zafi
- Kar a bude tagogi a lokacin high pollen, musamman a safe da kuma yammaci
- Tsaftace tacewar na'ura mai sanyaya iska don rage pollen da dust mites
Kara inganta kai da karfafa zuciya
Canjin hormonal na musamman a lokacin menapoz na iya haifar da damuwa da canje-canje na jin dadin jiki. Matsalolin allergies suna ƙara wahalar tunani, kuma yana ƙara jawo haifar da wani yanayi mai zafi. Saboda haka, an ba da shawarar haɗawa da hanyoyin da ke ƙarfafa ƙarfin zuciya:
- Mai da hankali ta hanyar tunani: Yi minti 5-10 na kowane yini, mai da hankali kan numfashi da yadda kuke ji a halin yanzu yana rage damuwa da jin zafi
- Aiki da aka daidaita: Kamar yoga da tai chi, suna inganta jini da daidaitawa na tsokar jiki
- Ci gaba da hulɗa da sauran mutane, ko da kuwa mai sauƙi ne, kiran waya ko shiga cikin ƙungiyoyin sha'awa, yana taimakawa wajen rage damuwa
Hujjoji masu inganci da sabbin ci gaban likitanci
Binciken zamani a cikin kimiyyar garkuwar jiki yana tunanin cewa karuwar allergies a lokacin menapoz ya ƙunshi ba kawai ka'idojin hormone ba, har ma da daidaiton jini da canje-canje na microbiome. Bayanai na likita suna nuna cewa motsa jiki mai kyau, abincin antioxidants, da shan probiotics da gudanar da damuwa na iya rage yawan allergies na pollen da ta'azzara. Magungunan asibiti, tunani da sauran hanyoyin jinya har yanzu suna da mahimmanci, amma suna bayar da taimako a wajen gyara lafiyar hankali da tunani.
Kammalawa da tsare-tsare
Maza da mata da ke fuskantar pollen allergies a lokacin bazara suna bukatar fahimtar canje-canje a cikin garkuwar jikin su, tare da daidaiton abinci a matsayin muhimmin harsashi, sannan su hada da ilimin zamani da jinya ta dabi'a don rage matsaloli ta hanyar da ta dace. Amfani da wuraren da aka ambata—daga kari da abinci, daidaiton guraren zama, shawarwarin lafiya har zuwa sorat da karfin zuciya—ya kamata a kirkiro tsarin kariya na musamman don menapoz. Ta hanyar ci gaba da daukar matakai a kai a kai mai kyau, a duk lokuta za ku iya jin dadin lafiya da walwala.