Jijjigawa jikin mutum, gina dangantaka da dabbobi, jin nauyi a kirji, amfani da mu'amala da dabbobi don sauƙaƙe jin zafi a kirji da damuwa: Jagorar hadaka da hanyoyin warware wa maza da mata a lokacin canjin haihuwa
I. Gabatarwa: Kalubale a lokacin canjin haihuwa da lafiyar jiki da tunani
Canjin haihuwa wani mataki ne na dabi'a da ba za a iya guje masa ba a rayuwa, wanda ba mata kawai ke fuskanta ba har ma maza suna iya fuskantar jerin matsalolin jiki da tunani saboda canje-canje a hormone. Yayin da mutane ke fuskantar kalubalen canjin haihuwa, yawancin su suna jin alamun jiki, irin su jin nauyi a kirji, zazzabi, damuwa, rashin barci da dai sauransu, wanda ke haifar da karuwar damuwa tare da rage ingancin rayuwa. Hanyar da aka saba ta yawan mai da hankali kan magunguna da hanyoyin likita, amma a cikin 'yan shekarun nan, tare da karuwar wayewar kan lafiyar zamantakewa, mutane da dama sun fara mai da hankali kan hanyoyin sauƙaƙe na dabi'a ba tare da magani ba, kamar mu'amala da dabbobi don rage jin zafi a kirji da damuwa, da samun cikakken jiki da tunani. Wannan rubutun zai yi nazari kan canje-canje na jiki da na tunani a lokacin canjin haihuwa, dalilin da ya sa ji nauyi a kirji ke faruwa, yadda za a gina dangantaka da dabbobi, da yadda za a yi amfani da mu'amala da dabbobi a matsayin sabuwar hanyar kula da jiki da tunani, tare da tsare-tsare masu aiki, domin kowanne daga cikin ku a lokacin canjin haihuwa, zai iya samun hanyoyin da suka dace don rage damuwa da inganta kanku.
II. Nazarin alamun jiki na lokacin canjin haihuwa
(I) Alamomin da aka saba sakawa
Mata suna shiga cikin lokacin canjin haihuwa a tsakanin shekaru 45 zuwa 55, tare da raguwar aikin ovaries, da ƙarancin fitar da estrogen, wanda ke haifar da rikice-rikicen jinin, jin zafi, zufa, canje-canje na motsin rai, rashin barci, jin zafi da jin nauyi a kirji. Maza suna shiga abin da ake kira "canjin haihuwa na maza" bayan shekaru 40, tare da raguwar testosterone, wanda ke yin su jin gajiya, rashin sha'awa, rage aikin jima'i, fushi, rashin barci da jin nauyi a kirji. Abu ne mai muhimmanci a lura cewa jin nauyi a kirji ba kawai martanin kai tsaye na canjin hormones ba ne, har ila yau damuwa, fargaba, rashin motsa jiki da halaye marasa kyau na rayuwa na iya ƙara tsananta alamun.
(II) Binciken zurfi na dalilan jin nauyi a kirji
Jin nauyi a kirji na daga cikin alamun da ke damun mutane a lokacin canjin haihuwa, wanda hakan na iya zuwa daga rashin daidaiton tsarin jini, tasirin aiki na zuciya, ko kuma daga damuwa, fargaba har ma da martanin tunani ga jiki. Mata suna fuskantar raguwar aikin kariya na zuciya daga estrogen, tare da tasirin rashin barci da canje-canje na motsin rai, suna ƙara yuwuwar jin nauyi a kirji. Ga maza, raguwar testosterone na tasiri ga zuciya da tsokoki, yana haifar da sharar damuwa ta zuciya, wanda ke haifar da jin nauyi a kirji.
(III) Dangantakar damuwa da jin nauyi a kirji
Damuwa zata iya zama babban "makiyan da ba a gani ba" a lokacin canjin haihuwa. Lokacin da aka ƙarƙashin damuwa, tsarin jini na jiki akan tashi, kamar ƙarin fitar da adrenaline, saurin bugun zuciya, da sauri a numfashi, wanda ke haifar da jin nauyi a kirji. Bugu da ƙari, alhakin aiki, canje-canje a iyali, da rashin lafiyar jiki suna haifar da fargaba a tunani, wanda ke ƙara tsananta waɗannan alamun. Idan ba a gyara ba, to, haɗarin lafiya na iya ci gaba da ƙaruwa.
III. Ƙarfin magance cututtuka na gina dangantaka da dabbobi
(I) Tasirin mu'amala da dabbobi ga jiki da tunanin lokacin canjin haihuwa
Binciken da dama daga fannonin kimiyyar tunani da likita ya nuna cewa dabbobi ba kawai membobin iyali ba ne, har ma suna iya zama abokai masu kyau na jiki da tunani. Ta hanyar mu'amala da dabbobi, ana iya rarraba damuwa, sassauta jijiyoyi, da daidaita motsin rai, da haɓaka aikin kula da kai na jiki. Hadaddiyar dabbobi suna haifar da fitar da "oxytocin" da "serotonin", suna ƙara farin ciki da jin tsaro, suna rage jin zafi na jiki da damuwa.
(II) Hanyoyi na mu'amala da tsarin jiki da na tunani
1. Kula da jiko da rungumar dabba
Ta hanyar taɓawa da fata na cat, kare da sauran dabbobi masu fata, ana iya tsoma jijiyoyin yatsu, wanda ke haifar da jin daɗi da sassauƙa a cikin kwakwalwa. A wannan lokacin, kwakwalwa na ƙara fitar da "oxytocin", rage ƙwayar damuwa "cortisol", wanda ke rage bugun zuciya da lafiyar jiki.
2. Yin wasannin shakatawa
Wasanni kamar jefa ƙwallon kai, da amfani da itacen cat na fata suna iya jujjuya hankali daga damuwa, suna ƙara motsa jiki da jujjuyawa na jini. Ana ba da shawarar yin mu'amala aƙalla mintuna 15 a duk rana, sau 2-3 a rana, don cimma wannan buri na rarraba damuwa, tare da haɓaka ƙarfin jiki.
3. Ziyara da dabbobi mai lafiya
Ziyartar tare da kare a lokacin safe ko yammaci lokacin da iska ke da kyau. Ana ba da shawarar a yi tafiya na aƙalla mintuna 30, tare da sauri daidai. Yanayi mai lafiya na dabbobi yana haɗa da dabbobi na jiki, yana kawo jin daɗi na jiki da tunani, yana rage jin zafi da damuwa.
4. Jin dadi da dabbobi da sauti mai shiryawa
Yawancin masu dabbobi na zamani suna zaɓar yin tunani tare da dabbobinsu, suna kunna kiɗan healing a 432 hertz ko 528 hertz, suna zaɓar wurare masu shiru, suna jingina ga dabbobinsu, suna rufe ido suna mai da hankali kan numfashi da jin ƙanshi. An tabbatar da wannan sautin ya iya daidaita wasan kwakwalwa, yana kula da motsin rai da jijiyoyin jiki, ana ba da shawarar a yi hakan sau 3-5 a mako, koyaushe daga mintuna 20-30.
(III) Hoton dakin taro da matakai na aikace-aikace
Ka yi tunanin wata rana, kana jin bugun zuciya kaɗan, numfashi yana da wahala, akwai jin nauyi a kirji, sai ka tafi zaune a gaban taga, ka ɗauki mage a jikinka. Kana taɓa bayanta da laushi, kana jin taɓa mai laushi da laushi; maganar na kururuwa yana yashe hanzari, kamar yana yi maka masse a zuciyarka. A wannan lokacin, kana rufe idanunka, tare da fuskantar numfashinka, jikinka yana tafiya cikin salo da jin shawara, nauyin dake kan kirjin ya ragu. Wannan shine irin tasirin jikin dabbobi, ba kawai yana rage jin zafi ba, har ma yana samun shakatawar jiki.
IV. Amfani da mu'amala da dabbobi a matsayin sabuwar hanya don rage jin nauyi da damuwa
(I) Kare kanka da ra’ayoyin masana
Idan kana fuskantar jin nauyi a kirji ko bugun zuciya, tabbatar da cewa ko akwai wata cuta ta zuciya. Ana ba da shawarar a yi gwaje-gwaje na lafiya akai-akai don tabbatar da ba a samu wata cuta mai tsanani ba, kafin a yarda da amfani da hanyoyin sauƙaƙe na dabbobi. Masanan lafiya sun yi wa daidai da cewa a cikin tsarin dawo da kai, yana da kyau a haɗa Animal-Assisted Therapy (AAT) a cikin hanyoyin taimako, wanda shine ɗaya daga cikin sabbin hanyoyin kula da lafiya a duniya.
(II) Shawarwarin tsari na mu'amala da dabbobi
1. Mu'amala na yau da kullum a lokacin hasken rana na safiya
Kowane safiya bayan tashi, yi wa dabbobi abinci, tsabtace wurin, a cikin tsari mai ma'ana tare da dabbobi. Wannan "tsari" zai ƙara amincewa da jin tsaro, daidaita bugun zuciya na safiya, kuma yana taimakawa wajen daidaita jijiyoyin jiki.
2. Horon halaye da zaman tare
Kafa lokaci mai lokaci donmu'amala da wasanni. Misali, a kowace rana a karfe 4 na yamma, yi wasa tare da dabbobi na mintuna 20, a lokacin horon, yi wa dabbobi taɓawa da lada ta baki don haɓaka dangantaka. Yin aiki daidai yana da mahimmanci don rage damuwa, yana rage yawan jin nauyi da damuwa a lokacin canjin haihuwa.
3. Ziyartar tare da kyawawan lokuta da zaman tare
A cikin mintuna 30 kafin kwanciya, gayyaci dabbobinka don yin tunani tare da kiɗan, kunna kiɗan healing a 432 hertz ko 528 hertz, tare da numfashinka, ka mai da hankalinka ga motsin numfashin ku da na dabbobinka, ka zama tare a cikin yanayi mai nishaɗi, wanda ke taimakawa wajen inganta barci mai kyau.
(III) Ƙananan al'amura na jinya ga masu kadaici da dabbobi
Ga abokan canjin haihuwa masu kadaici, kishi na iya ƙara jin nauyi da sauran alamomin jiki da tunani. Ta hanyar kasancewa tare da dabbobi, ana samun "naji" da "shirin", kodayake kana fuskantar haka karuwar hanyar ƙoƙari loma, duk lokacin da ka ba da abinci, tsabtace ko zama tare, yana zama ko wane lokaci mai kyau na yau da kullum.
V. Wasu hanyoyin jinyar jiki da tunani da suka yi tasiri
(I) Haɗe da horon tunani
Bayan mu'amala da dabbobi, ana iya gudanar da horon numfashi na zurfi, cikin safiya da yamma aƙalla mintuna 5-10, ta amfani da numfashi mai zurfi, mai da hankali ga numfashin da kake shakarwa da na ƙwaƙwalwa, tare da kiɗa mai sukuni ko sauti na lokacin yanayi, don rage tasirin jijiyoyin jiki.
(II) Yanayin motsa jiki mai sauƙi
Maza da mata a lokacin canjin haihuwa za su iya gwada tafiya da sauri, yoga, da iyo don haka ba a gasa. Ana ba da shawarar a yi hakan sau 3-5 a mako, aƙalla mintuna 30-45 a kowane lokaci. Idan akwai damar haɗawa da dabbobi a wajen motsa jiki, hakan zai ƙara inganta mu'amala da tasirin jinya daga dabbobi.
(III) Maganin ganyayyaki da bawon ƙamshi
Masu kamshin lavender, marjoram, da chamomile suna da shaidar kimiyya da suka nuna suna iya kawo daidaiton tsarin jiki da rage damuwa, rashin barci. Ana ba dashawarar a zaɓi mai turare na halal, da kuma yin haya tare da mu'amala da dabbobi don samun tasiri mafi kyau.
(IV) Gina rajistar kulawa da kai
Kullum a rubuta jin nauyi a kirji, yanayin da kake ciki, tushe na damuwa da mu'amalar dabbobi, tare da canje-canje da aka yi alaka da wannan, zai taimaka wajen fahimTar tsare-tsaren da suka shafi lafiyarka. Tsawon lokaci, za ka iya ganin tasirin mu'amala da dabbobi ga jiki da tunani, da kuma gyara hanyoyin jinyar kanka lokaci-lokaci.
VI. Shawarar masana da hanyoyin magani
(I) Hanyoyin da za a dauka lokacin da alamomi suka tashi sosai
Idan ka fuskanci jin nauyi a kirji, wahala a numfashi, kai ɗan bel da gaji, da rashin ƙarfi a hannu da kafa, dakatar da dukkan harkokin, ka zauna ko ka kwanta, kuma ka yi numfashi mai zurfi, ka bar dabbobinka kusa ko tare da kai, domin jin daɗi sosai. Idan ba a ga wani canji ba, ya kamata a nemi hidimar likita kai tsaye.
(II) Gyaran darussa akai-akai tare da jinya daga likita
Idan jin nauyi da sauran alamun sun ci gaba fiye da makonni biyu, ana ba da shawarar neman taimakon likita don tantance ko akwai bukatar karin magunguna ko gyaran masana'antu. A cikin tsarin magani, ana iya hadawa da jinya daga dabbobi, tunani, gyaran tsarin barci, da daidaitaccen cin abinci da sauran hanyoyin inganta kiwon lafiya don samun kyakkyawan lafiyar jiki.
(III) Shawarin inganta kanka
1. Koyi dabarun mu'amalar dabbobi domin inganta fahimta da haɗin kai.
2. Shiga ƙungiyoyin dabbobi don raba kwarewa da musayar hanyoyin rage damuwa, haɓaka amincewa da jin dadin zama tare da mutane.
3. Yi gaba wajen inganta abubuwan sha'awa na rayuwa, gwada zane, yin kiɗa da sauran lamunan fasaha, haɗa dabbobi a cikin sabbin hanyoyin da ke inganta jinin ka.
VII. Kammalawa: Amfani da dabbobi don jinya, rungumar sabuwar rayuwa a lokacin canjin haihuwa
Duk maza da mata da suka shiga canjin haihuwa, suna fuskantar canje-canje na jiki da tasirin hankali. Jin nauyi a kirji da damuwa suna da alaƙa, idan za a ƙarawa tunani, za a iya faɗaɗa mu'amala da dabbobi, da amfani da hanyoyin kimiyya don daidaita jiki da tunani, da hanyoyin tunani, horon numfashi da kula da kai, za su iya taimakawa wajen fita daga zuciya cikin doron farin ciki da fata. Muna fatan shawarwarin da aka bayar a wannan rubutun suna ba da goyon bayan da dumi da jinya ga kowane aboki da ke fuskantar canjin haihuwa.