Matsalolin tsarin numfashi da dangantaka mai karfi da lokacin hawan jini da hanyoyin magance su gaba daya - daga abinci, rayuwa har zuwa ingantaccen kula da lafiya don inganta lafiyar huhu
Lokacin hawan jini wani muhimmin mataki ne na jiki da ke faruwa a tsakanin maza da mata masu shekaru, inda canje-canje masu mahimmanci ke faruwa a cikin tsarin hormone na jiki. A wannan lokacin, matakan estrogen na mata da testosterone na maza suna raguwa a hankali. Bugu da kari, matsalolin tsarin numfashi suna samun karin kulawa a wannan mataki, duk da cewa akwai alamu na yau da kullum kamar zafi, rashin bacci, motsin rai da osteoporosis. Duk maza da mata suna fuskantar matsalolin aiki na numfashi, g coughing, saurin saurin huro kwayoyi, da sauran su, wanda zai iya ƙara haɗarin cututtukan cuta mai tsanani kamar ciwon huhu.
1. Nazarin dalilan matsalolin tsarin numfashi
Ga mata, ƙarin raguwar estrogen bayan hawan jini na iya shafar tsarin membrane na hanya, yana sa bronchi su zama masu rauni, suna da sauƙin kamuwa da cuta da allergy. Binciken "Nazarin dangantaka tsakanin tsarin numfashi da tasirin estrogen" ya nuna cewa bayan hawan jini, mata na fuskantar ƙarin juriya a hanyoyin numfashi wanda ba kawai ke sa su kamu da chronic bronchitis ba, har ma da ƙaruwa a cikin yawan ciwon asma da ƙwayoyin huhu. Ga maza, ƙaruwar testosterone na iya rage ƙarfin tsokar da ke tallafawa huhu, yana sa hanyoyin numfashi su yi rauni ko su fadi, wanda ke shafar ingancin musayar gazin.
A daya hannun, tare da raguwar saurin canjin kuzari, tsufa na iya haifar da tarin mai a ciki da cikin jiki, wanda ke haifar da matsin lamba akan fili na huhu. Bugu da kari, damuwa na rayuwa da matsalolin bacci suna sa tsarin jiki na sympathetic ya yi ƙaruwa da yawa, wanda ke sa zurfin numfashi da yanayi suyi tsari, yana haifar da rashin isasshen oxygen ko ƙarin yanayi mai tsanani.
2. Dalilan da ke haifar da karin haɗarin ciwon huhu
Dalilan da ke haifar da karin haɗarin ciwon huhu a cikin al'ummomin mata masu hawan jini suna da rikitarwa da yawa. Na farko, canje-canjen hormone da rage ikon gyara cell suna da alaƙa kai tsaye, hukumar tana rage ingancin gyara ɓarna na cells na yau da kullum, wanda ke haifar da ƙarin haɗarin girman cells na jiki. Binciken "Rashin estrogen a lokacin hawan jini da alamomin cutar kansa" ya bayyana cewa rashin daidaiton estrogen na iya haifar da chronic micro-infection a cikin huhu, yana sa yanayin ya dace da girman kwayoyin cuta.
Bugu da kari, lokacin hawan jini yana iya zuwa da canje-canje a cikin salon rayuwa, wanda ya haɗa da rashin ɗaukar hanci (ko shan hanci) na hannu da kumfar iska tare da ƙaruwar abin ciki mai ƙarfi na haɗarin ciwon huhu. Idan abincin yana da mai mai yawa, gishiri mai yawa, ko ƙarancin antioxidants, wannan zai rage ƙarfan gyara huhu da ƙarfin su na kare kai.
3. Tsarin abinci mai daidaito - Ginshikin kula da lafiyar huhu
Idan aka fuskanci canje-canje na hormones da hadarin ciwon huhu mai ƙaruwa, tsara ingantaccen tsarin abinci don daidaita muhalli na jiki, ba shakka yana daga cikin mahimman matakan kare tsarin numfashi. Ga wasu bayanai na musamman da ke da hujja kan tsarin abinci wanda aka tsara don lafiyar huhu a lokacin hawan jini na maza da mata:
1. Tsarin abinci mai ƙarin antioxidants
— Vitamin C da E: ƙara kariyar garkuwar jiki, yaki da radical free. Ana ba da shawarar cin sabbin fruits na citrus (200g a kowane lokaci), kiwi (100g), da kuma nuts (kamar walnuts, almonds, 25g a kowace rana).
— Carotenoids da lycopene: suna taimakawa wajen gyaran huhu. Karas, tumatir, barkono, da spinach ya kamata a haɗa a cikin abinci na yau da kullum, ana iya sarrafa su da zaitun mai dumi don inganta sha.
— Yawan cin abinci mai ƙunshe da anthocyanins: kamar blueberries, grapes masu launin ja, a kalla 80g a kowace rana, yana karfafa gabobin jiki, antioxidants da rigakafi.
2. Yawan fiber, abinci mai ƙarancin sukari
Kiwon lafiya na hanji da lafiyar huhu suna shafar juna. Yawancin abinci na yau da kullum ya kamata ya kasance tare da hatsi (hancikan ruwan kasa, shinkafa mai launin purple, buckwheat, yam), tare da ganyen launin kore mai zurfi, tare da rage cin zinariya mai yawa (kamar kayan zaki, abubuwan shan gishiri), don kare daidaiton microbiome na hanji da rage tushen chronic inflammation.
3. Samun ingantaccen abinci mai furotin
Zaɓuɓɓukan nama fari (kamar breast chicken, codfish), kayan abinci na tsire-tsire (tofu, edamame da sauransu), furotin na yau da kullum yana da shawara 1-1.2g/kg na nauyin jiki, yana taimaka wa huhu da tsokar numfashi gyara da kula da ingantaccen aiki.
4. Rage nama ja da kayan abinci da aka sarrafa
Jinƙai ja da kayan abinci da aka yi tanadin suna da yawancin sinadaran ma'adanai da ke haifar da cuta, kamar nitrites da polycyclic aromatic hydrocarbons, ana ba da shawarar rage su zuwa lokuta 1-2 a mako, da yin haɗi tare da yawan ganyayyaki don rage illar da zasu iya yiwa huhu.
5. Samun Omega-3 fatty acids
Omega-3 fatty acids suna da kyakkyawan tasirin rigakafi. Ana ba da shawarar cin salmon, mackerel, da sauran kifi mai mai kowane mako uku, kowane lokaci 150g, idan ba za a iya cin su ba, za a iya ɗaukar flaxseed oil ko spirulina capsules a matakin mai yawa.
6. Tsaftace kayan abinci na asali
Ana yin tsarin abinci tare da dukan abinci, sabo da yin kokarin rage haɗin gwiwar na'urorin ƙwayoyin halitta da ƙanshi, na farko guje wa mummunar martani ga hanyoyin tsarin numfashi, na biyu ƙara rage haɗarin yau da kullum.
4. Neman sabbin dabaru don inganta lafiyar huhu daga tsarin abinci
Tare da ci gaban kimiyya da magani, abinci ba kawai yana zama abinci da gina jiki ba, yana zama sabuwar hanyar kula da ingantaccen aiki na genes, daidaita rigakafi da gyara sassa na jiki. A yayin hawan jini, yana da mahimmanci a shigar da tsarin abinci da ya dace da canje-canje na hormones na mutum, da kuma amfani da waɗannan sabbin shawarwari masu inganci:
1. Gujewa abincin mai ɗaukar yawan glucose
Abincin tare da yawan glucose mai girma na iya haifar da canje-canje a insulin, yana ƙara ƙara canjin rigakafin jiki. Yawancin cututtukan numfashi na ƙarancin ƙarfi suna da alaƙa da abincin tare da yawan glucose. A koyaushe a kula da adadin shinkafa, bread, da dankalin turawa a kowane abinci, sannan a maye gurbin su da ruwan kasa, buckwheat da oats waɗanda ke da ƙarancin ginshiƙai, tare da haɗawa da mai mai kyau da ganye masu ƙara fiber, wanda zai iya daidaita matakan jini da inganta aikin micro-capillary na huhu.
2. Amfani da nau'ikan polyphenols
Plant polyphenols (kamar green tea, black chocolate, grape seed extract) suna da babban taimako wajen rage nauyin oxide da gyara cells na huhu. Ana ba da shawara a ɗauki kofi 2-3 na non-sugar green tea a kowace rana da kuma yawan cin chocolate na 70% ko sama da gram 10 a kowace rana, wanda zai taimaka inganta kariya daga cututtuka.
3. Karin abinci na fermentation don ƙara ƙarfi na jiki
Kayan abinci na fermentation, kamar yogurt, natto, da kimchi, na iya inganta lafiyar hanji, wanda a ƙarshe ke haifar da kariya ga huhu. Ana ba da shawarar cin yogurt (160g), natto (50g) ko kimchi na gida (50g) a kowace rana, wanda ke da tasiri wajen daidaita martanin rigakafi da rage cututtukan numfashi na chronic.
4. Kula da gishiri, tafiyar da tsare-tsaren zafi
Masu raunin tsarin numfashi suna buƙatar kulawa mai tsanani a kan adadin gishiri (kar ya wuce gram 6 a rana), don kada su ƙara matsi a cikin hanyoyin numfashi. Ana iya zaɓan yasad da zaitun, kayan lambu na miya, miya ta pumpkin da miya na shikon kaza tare da ƙara adadin willai 4-5 a cikin mako, wanda zai taimaka wajen samar da ma'adanai kamar zinc da selenium wanda ke amfani ga gyaran tsarin numfashi.
5. Yin amfani da magungunan magani da na halitta
A bisa tsarin abinci da aka tsara, mutanen da ke hawan jini na iya haifar da hanyoyin halitta da ra'ayoyi na kai don inganta ingancin huhu:
1. Jin-kai na sauti: rage damuwa da inganta numfashi
Bincike ya nuna cewa sautin low-frequency (432Hz, 528Hz) na iya haifar da yawan ƙarin talakawa na jiki, yana taimakawa wajen jin daɗin jiki da ƙoshi. Ana ba da shawarar a yi amfani da "432Hz pure music" ko "white noise na yanayi" na minti 30 a kowace rana, a lokacin bacci, tunani ko wanka. Ana gudanar da daya daga kowane rana na minti 8, tare da tabbatar da yin numfashi mai zurfi ko yin yoga don rage damuwa.
2. Aromatherapy: taimakawa wajen kula da hanyoyin numfashi da sanyaya
Zazzage two-3 drops na eucalyptus essential oil ko lavender essential oil a cikin diffuser, ana iya yin hakan kullum na minti 20-30, wanda ke taimakawa wajen fitar da hanyoyin numfashi, daidaita numfashi da kuma kiyaye yanayi, idan an yi amfani da shi na dogon lokaci, zai inganta ingancin musayar oxygen a cikin dare.
3. Harkokin numfashi
Aiwatar da horon numfashi na minti 5-10 kowane lokaci a kaso 3-5 a mako: numfashi ta hanci na ke da tsawon sakamako na 5 seconds, tsayawa na sakamako na 2 seconds, komawa da numfashi ta baki na 8 seconds, yana ƙara huchin huhu da rage damuwa da ji na tightness na kirji. Ana iya haɗa shi tare da training of spirometry.
4. Yin motsa jiki da hawa waje
Yin amfani da jikin jiki kamar tafiya mai sauri, yin iyo, tai chi, jogging, na minti 150 a kowace mako yana faranta wa huhu da karfafa tsokar numfashi da inganta jigilar jini. Kowane safiya, a cikin sabuwar iska, ana ba da shawarar yin numfashi daga cikin 20 a cikin yadi ko filin shakatawa, a guje wa guraren PM2.5.
5. Tsaftace iska a cikin gida da sarrafa zafin jiki
Kula da tsafta da sabuwar iska a gida ta hanyar amfani da HEPA air filter, tare da kula da zafin jikin a cikin dakin a cikin kashi 50-60%, rage alergen kamar kwayar cuta da fungus. Akai-akai tsaftace kayan kwalliya, kujera, da labule don kauce wa dawo da mummunan tasiri ga hanyoyin numfashi.
6. Shawarwari game da hanyoyin magani na kwararru
Idan aka samu numfashi, tari mai tsanani, cikas na ruwan zuma, ko wahalar numfashi a lokacin hawan jini, ya zama wajibi a nemi taimakon likita. Shawarwarin kula da lafiya Na kwararru sun haɗa da:
1. Duba ingancin numfashi da hoton kyallen gwiwar
Ana ba da shawarar gudanar da gwajin numfashi (kamar huchin huhu, matsakaicin juriya na numfashi, da sauransu) kowane shekaru 1-2, tare da gudanar da jiyya na hanzarta (LDCT) don gano harkokin na huhu.
2. Magunguna ko maganin hormone na tallafi
Domin asma da allergies, likita na iya bayar da bronchodilator ko steroid mai shan iska. Ga mata a lokacin hawan jini, za'a iya nazarin duk samfurin hormone don magance karfin kauri da elasticity na hanyoyin numfashi.
3. Gudanar da lafiya na musamman
Da fatan a kayyade dangantakar cholesterol, nauyi, da kuma matsi na yau da kullum tare da abinci mai laushi na musamman da aka tsara tare da kwararren mai gina jiki, tare da gudanar da gwaji na lafiya a kai a kai.
7. Na kusa da kai da kariyar yanayi
Kalubale na jiki da tunani a lokacin hawan jini na iya haifar da matsaloli a jiki da tunani, wanda zai iya haifar da strenuous yanayi na decreased numfashi. Saboda haka, ana ba da shawarar:
— Kasancewa cikin kungiyoyin lafiya na hawan jini ko koyar da ingancin numfashi tare da raba kwarewa ta hanyar juna.
— Kowane rana, tsara mintuna 15 don tunani tare da mai da hankali kan ma'auni na numfashi, yana taimakawa wajen rage damuwa da juyayin zuciya.
— Samun hanci na numfashi ko rubuce-rubucen da ke tare da tunani na ma'ana, yana taimaka wajen kula da lafiya mai kyau.
8. Kammalawa
Lokacin hawan jini yana da muhimmanci ga kowa, yana zama mai jiki da tunani, kuma yana haifar da matsalolin numfashi da ƙarin haɗarin ciwon huhu, wannan yini yana da mahimmanci. Dole ne a haɗa tsarin abinci mai kyau, hanyoyin halitta, yanayi na lafiya da kuma albarkatun kiwon lafiya na kwararru a dukkan lokacin, don inganta lafiyar huhu. Ta hanyar aiwatar da dukkanin waɗannan bayanai na musamman, a amfani da tsarin abinci da ingantaccen tsarin kula, za a samu inganci na huhu da ingantacciyar rayuwa a lokacin hawan jini.