Rashin lafiya na tsarin numfashi da lokacin canjin shekarun: tunani na kai, rubutun jiyya da jagorancin ƙwararru wajen sassauce huhu
1. Gabatarwa
Lokacin da mutum ya shiga lokacin canjin shekarun, ko maza ko mata, yanayin fitarwa na jiki yana sauyawa sosai, kuma ban da alamu na gargajiya kamar zafin jiki, canje-canje a tunanin mutum da rashin barci, ƙarin bincike suna nuna cewa matsalolin tsarin numfashi sun zama babban wahala a cikin mutane masu shekaru. Musamman a cikin muhallin birane na zamani, hanyoyin numfashi suna fuskantar tasirin ingancin iska, canjin yanayi da damuwa, wanda hakan ke sa maza da mata a wannan mataki su shiga cikin matsaloli kamar bronkitis, tari mai ɗauke da ciwo a cikin kirji da gajiya. Canje-canje na hormones da suka shafi lokacin canjin shekarun na iya canza martanin garkuwar jiki da na membranes na hanyoyin numfashi.
Banda magunguna da hanyoyin magani na gargajiya, a yau ana ƙara jaddada tunani na kai, rubutun tafiyar numfashi da rubutun kai da sauran tsarin jiyya na lafiyar jiki da hankali, waɗannan sabbin hanyoyin suna mai da hankali ba kawai kan alamomin jiki ba, har ma suna jagorantar marasa lafiya daga mahangar tunani da ji daɗi don gudanar da kyakkyawar kulawa ga kan su. Wannan rubutu zai bincika alaƙar tsakanin lokacin canjin shekarun da matsalolin tsarin numfashi, bayyana tushensu, da tattauna hanyoyin rubutun kai da tunani, kiɗa, tafiyar numfashi, hanyoyin jiyya na halitta da shiga magani, tare da taimakawa maza da mata a lokacin canjin shekarun su kafa cikakken tsarin kula da lafiyar numfashinsu.
2. Nazarin tushen matsalolin tsarin numfashi a lokacin canjin shekarun
1. Tasirin canje-canje na hormones
A lokacin canjin shekarun, estrogen na mata da testosterone na maza suna raguwa sosai. Estrogen yana taka muhimmiyar rawa a cikin daidaita danshi na membranes na hanyoyin numfashi, kare jiki daga zazzabi, da kuma tallafawa garkuwa. Testosterone yana taimakawa wajen daidaita juriya na tsokoki na hanyoyin numfashi. Lokacin da hormones suka ragu, kariyar hanyoyin numfashi tana raguwa, wanda hakan ke sa su zama masu sauƙin kamuwa da cuta ko haifar da zazzabi, da matsalolin ciwo na hanyoyin numfashi.
2. Matsalar kafa garkuwar jiki
A lokacin canjin shekarun, ƙarfin garkuwar jiki yana raguwa, wanda ke rage ikon kawar da kwayoyin cuta kamar kwayoyin cuta da bacteria, kuma yana ƙara yawan faruwar cututtukan autoimmun. Wannan yana sa hanyoyin numfashi da suka riga sun zama masu rauni su zama marasa kariya.
3. Damuwa da canje-canje a tunani
Alamomin damuwa, baƙin ciki, da rashin barci suna da yawa a wannan matakin kuma suna iya shafar numfashi. Misali, damuwa mai yawa na iya haifar da numfashi mai yawa, wanda ke haifar da ciwo a cikin kirji da tari.
4. Abubuwan waje
Gurbatar iska a birane, canje-canje a zafi, da zama tsawon lokaci a cikin dakin da ke da iska mai sanyi, duk suna iya haifar da matsaloli na hanyoyin numfashi. Tare da tsufa, juriya ga abubuwan waje yana raguwa, wanda ke sa kamuwa da bronkitis mai chronic ya zama mai sauƙin yiwuwa.
5. Canje-canjen salon rayuwa
A lokacin canjin shekarun, ƙarfin jiki yana raguwar, gami da rage motsa jiki, wanda ke haifar da raguwa a cikin ikon numfashi. Hakanan, canje-canjen abinci da ƙarin nauyi na iya ƙara nauyi ga tsarin numfashi.
3. Nazarin alamomin tsarin numfashi da suka shafi lokacin canjin shekarun
1. Bronkitis
Alamomin sun haɗa da tari mai ɗauke da ciwo, yawan fitar da huhu, ciwo a cikin kirji, da wani lokaci tari. Bronkitis na maimaitawa na iya rage ingancin rayuwa sosai, yana shafar bacci da ayyukan yau da kullum.
2. Gajiya da ciwon kirji
Wasu maza da mata a lokacin canjin shekarun suna fuskantar gajiyar numfashi ba tare da sanin dalilinta ba, musamman a lokacin dare, wanda zai iya sa a yi tunanin ciwon zuciya ne, amma a zahiri yafi kasancewa saboda ƙara ƙarfin idanun hanyoyin numfashi.
3. Tari mai chronic
Tari mai chronic wanda ba na kamuwa da cuta ba, na jiki ko na ƙananan inflammatory yana zama masani, musamman a lokacin canjin yanayi ko lokacin da danshi a cikin yanayi yana raguwa.
4. Jagoran mabuɗan tunani da rubutun jiyya na tsarin jiyya na musamman
1. Gina rajistar alamomin numfashi
Kowane safe a lokacin farkawa da dare kafin bacci, ku ɗauki minti 10 don rubuta halin numfashinku a cikin wannan rana (kamar yadda kuka ji tari, huhu, ciwon kirji, gajiya da dai sauransu), da kuma rubuta canje-canjen yanayi (kamar zafin jiki, ingancin iska), canje-canje a cikin tunani, da yawan motsi a wannan rana.
Matakan daki-daki:
- Yi amfani da littafin rubutu na A5 ko app na rajista na dijital
- A rabe cikin "jin ɗanƙo", "alamomi na zahiri", "abubuwan waje", "halin tunani"
- Duba kanka kowane mako, wanda ba kawai zai taimaka wajen gano abubuwan da suke haifar da matsaloli ba, har ma zai iya bin diddigin alamu da shirin tsarin gudanarwa na kai.
2. Hanyar rubutun tunani
Kowane mako, zaɓi wani jigo na "matsalar numfashi" a matsayin farawa don tattaunawa da kai. Misali: "Shin tari da damuwa na kwanan nan suna da alaƙa?"
- A cikin kai mai shiru (wanda za'a iya haɗawa da zurfin numfashi), rubuta cikin kwanciyar hankali na minti 20, haɗa rashin jin daɗin numfashi tare da damuwarku da tunani game da iyali da aikin.
- Bayan rubuta, karanta a hankali, yi zabi akan kalmomin da suka shafi numfashi, tunani mai zurfi kan yadda za ku iya daidaita ko canza waɗannan damuwowi na waje.
- Wannan hanyar tana taimaka wa wajen bayyana tushe na damuwa na cikin kai, gano alaƙar tunani, jiki da yanayi.
3. Shawarwarin jigogi na rubutun jiyya
- "Lokaci mafi dadin numfashi" — bayyana ranar da kuka fi jin daɗi, yana taimaka wajen ƙara ƙarfafa ƙwaƙwalwa mai kyau.
- "Lokacin da bronkitis ta biyo, hadarin jin damuwa" — binciko hulɗar cuta da dampan jiki.
- "Rajistar dabarun sassauta hanyoyin numfashi" — rubuta duk dabarun da suka yi tasiri a kowane lokaci, kuma ku gina ka'idodinku na kulawa da numfashi.
5. Rubutun tafiyar numfashi da bincike na dabarun sassauge
Rubutun tafiyar numfashi yana mai da hankali kan samun kwarewar gaske ko ta tunani a cikin yanayin da aka tsara, tare da rubuta hanyoyin numfashi don ƙara haɓaka fahimtar jiki da sassaucin hanyoyin numfashi.
1. Tsarin jagora na tafiyar numfashi
- Zaɓi wuri mai shiru kuma mai tsabta, zauna ko kwanta, rufe ido
- Yi amfani da hanyar numfashi mai zurfi na 4-7-8: shakar iska na sekondi 4, tsayawa na sekondi 7, fitar da iska a hankali na sekondi 8
- Yi tunanin kuna cikin dakin yanayi (kamar daji, gefen rafi, bakin teku, daji) kowane shakar iska yana shigowa tare da sabo da tsabta, yayin fitar da iska kuna sauƙaƙe gajiya da damuwa
- A ƙarshen, rubuta "taswirar tarihin huhu": canje-canje a jikin lokacin shakar iska, abubuwa da suka sassauta a lokacin sakawa, da kuma sakamakon tunaniya mai kyau.
- Tsara sassaƙa 3-5 a kowane mako, kowane guda minti 15-20.
2. Tafiyar numfashi a waje mai jinkirin
- Idan yanayi ya ba da damar, zaɓi filin shakatawa mai waje, hanyoyin tafiya ko lambu, ku yi tafiya da sauri na minti 10-20
- Kowane mataki da ke da alaƙa da shakar iska, haɗa "walking" da "breathing" tare da madaidaicin shakar iska da fitar da iska.
- Bayan tafiya, a wurin shiru rubuta a cikin rajistar rayuwarku na yau da kullum, kamar: yadda yanayin ya kasance yau, ingancin iska, da wani sashi na jikin da ya ji sassauƙa.
- Wannan hanyar tana inganta sassauƙan garkuwar jiki da kuma haɓaka lafiyar huhu da lafiyar hankali.
3. Rajistar nazarin dabarun numfashi
- A lokacin aiwatarwa, rubuta dukkan abubuwan da suka faru, kusan gano dalili da wahalhalu
- Gina "littafin sassauƙa", rubuta ko wane mataki mai tasiri don tunani da raba bayanan daga baya.
6. Takardun ƙwararru da bayanai kan kiɗa, hanyoyin jiyya na halitta
1. Taimakawa numfashi ta hanyar kiɗa
Dangane da takardun da suka shafi tsarin numfashi, kiɗa mai ƙarancin ƙara na iya daidaita tsarin nervin jiki da rage damuwa na hanyoyin numfashi.
- Ana ba da shawarar zaɓar sautuka na ƙananan ƙarar 40 zuwa 60 Hz (kamar yadda ruwan teku, gitara ko sautin bugun ƙasa) a matsayin bango
- Kowace rana kafin bacci ko lokacin da matsaloli suka tashi, zauna cikin shiru tare da haɗa numfashi, sautin ya kamata ya kasance ƙasa da 60 decibel; lokacin jiyya kowane lokaci 20-30 minti, akalla sau 4 a mako
- Ana iya bincika software na sauti don ƙididdigar "low frequency breathing therapy", "meditative deep breathing" da sauran kalmomi.
2. Hanyar magani da turare
- Dangane da ƙwarewar magunguna na Turai, amfani da turare na eucalyptus, mint, da sauran wanda zasu iya loosening hanyar jiki yana da amfani ga rage inflammation.
- Ba a ba da shawarar a yi amfani da su a kai, sai dai ya zama an shaƙa kafin ko a cikin sarari wanda aka shimfiɗa.
3. Yoga da horon huhu
- Zaɓi hanyoyin kamar "shakar hanci guda" da "yoga mai zurfi"
- Kowane safe da dare, yi wannan motsa jiki na minti 10, wanda zai ƙara ƙarfin huhu, daidaita tsarin nervin jiki
- Hakanan hadawa tare da motsa jiki mai sauƙi zai iya rage matsa lamba a cikin kirji.
4. Shakar zafi da zafi
- Lokacin da bronkitis ta faru, za a iya amfani da shakar ruwan dumama, zafi tsakanin 50 degrees ko fiye, gefen fuskar tare da 30 cm daga ruwan, shakar dumi na minti 10 a kowane lokaci, minti 2-3 a yau
- Hakanan za a iya zafi kirji (kamar ruwan zafi ko bags na zafi), wanda ke taimakawa wajen sassauta garkuwar hanyoyin numfashi.
5. Shawarwarin bitamin da abinci
- Kowace rana, amfani da abinci mai ɗauke da bitamin C (kamar lemun tsami da kiwi), Omega-3 fatty acids (flaxseed, gyada, mai kifi) yana taimakawa wajen rage inflammation.
- Yi amfani da ginger da albasa a matsayin abinci na halitta wadanda suka dace.
7. Shiga kiwon lafiya da shawarwarin ƙwararru
1. Lokacin da gudanarwa na kai ba zai iya inganta matsaloli ba ko kuma ya ci gaba da ƙaruwa, ana ba da shawarar ziyartar likita, don gwajin ƙwarewar huhu, X-ray na kirji ko gwajin bronschoscopy.
2. Masu fama da bronkitis mai chronic ko masu alamun tari suna iya amfani da samfuran bronchodilators, nebulizers, ko antitussives bisa ga umarnin likita.
3. Likita zai ba da shawarar addancin hormones ko magungunan da suka dace da tsarin garkuwar jiki don taimakawa wajen daidaita daidaito a jiki da tsarin numfashi.
4. Ana ƙarfafa shiga cikin shawarwarin kiwon huhu, da gudanar da horon huhu da aka tsara bisa ga jagororin ƙwararru.
8. Haɓaka kai da matakan kariya na yau da kullum
1. Gina al'adar motsa jiki na yau da kullum
Kamar hawan keke, iyo, ko cikin jujjuh, suna haɓaka lafiyar zuciya da huhu a kowane mako yana tattara minti 150 na motsa jiki mai matsakaicin ƙarfi.
2. Kulawar ingancin iska
Koyaushe lura da ingancin iska a inda mutum ya zauna da wurin aiki, guji zaman dogon lokaci a wuraren da ke da gurbataccen iska ko dakin sanyi, idan ya zama dole a yi amfani da na'ura mai tsaftace iska.
3. Rike danshi na daidaito
A cikin gida a kiyaye danshi daga 55-60%, a cikin lokacin sanyi, ana iya amfani da tawul ɗin danshi ko humidifier don taimakawa, guje wa rashin danshi da damuwa na hanyoyin numfashi.
4. Daidaita matsayin jiki da sutura
A gidanku da wurin aiki, guji zama tare da ƙasa ko nauyin jiki na dogon lokaci, yana taimakawa wajen tsayar da wurin faɗaɗa huhu. Sanya riguna masu kyau da suke da jinɗin kuzari suna hana tasirin ruwan sanyi a hanyoyin numfashi.
5. Gudanar da halin tunani na kai
Koyi da yin tunani, horo na bazuwar hankali, lokacin da mutum yace yana da damuwa, yin zurfin numfashi, da ɗan hutu, yana rage "over-breathing" da sauran mummunan halayen numfashi.
9. Kammalawa
Lokacin canjin shekarun yana da lokaci mai muhimmanci na sake haɗa jiki da hankali, canje-canje masu laushi a tsarin numfashi sun bayyana a matsayin ma'ana na jiki, hormone da tafiyar rayuwa. Ta hanyar rubutun tunani da rubutun kai, rubutun tafiyar numfashi, kiɗa, magunguna da motsa jiki yana ɗaya daga cikin dabarun kula da lafiya na gaba, za a iya rage wahalar bronkitis da sauran matsaloli na numfashi, haɓaka karfin garkuwa na jiki. Hakanan, neman taimakon kiwon lafiya na ƙwararru, haɗa magani na gargajiya da hanyoyin haɗin jiki da tunani, don gina sabbin labarai na kyakkyawar lafiya ga maza da mata a lokacin canjin shekarun. Bari numfashi ya zama taga haɗin kai, kowane numfashi yana ƙunshe da sassauƙa, jiyya da ƙarfin rayuwa.