Fatar jiki da martanin allergies, horon yoga, inflammation na follicles, da daidaitawa da rage jiki na rashin jin dadi da kiyayewa na lafiyar follicles a lokacin canjin shekara - takardar shawarwarin kwararru kan jimlar lokaci
Canjin shekara wata babban juyin hali ne na jiki da tunani, duk maza da mata na iya fuskantar martani na jiki saboda sauyin fitarwa na hormones. Matsalolin fata tare da martanin allergies, yawan faruwar inflammation na follicles, har ma da rashin daidaito na tsarin juyayi da ke haifar da matsaloli daga damuwa na tunani, sune alamu na gama gari da ke damun mutane a lokacin canjin shekara. A cikin 'yan shekarun nan, masana da binciken shaidar suna gano cewa ta hanyar aikin yoga, tare da dabaru na kiyayewa da suka dace da fata da follicles, ana iya rage alamun rashin jin dadi da suka bayyana a wannan lokaci kawai, tare da kare lafiyar fata da jiki. Wannan rubutun zai mayar da hankali kan matsalolin fata da martanin allergies, inflammation na follicles, yana bayyana asalin wadannan matsaloli a lokacin canjin shekara, da kuma zurfin bincike akan yadda za'a aiwatar da yoga, daidaito na rayuwa da inganta kai, don tsara tsarin kiyayewa mai dacewa ga maza da mata.
1. Asalin matsalolin fata da martanin allergies a lokacin canjin shekara
1. Tasirin canjin hormones akan fata
A lokacin canjin shekara, mata suna fuskantar raguwa sosai na estrogen, wanda ke haifar da raguwa a kauri da ruwa a fata, da kuma ragin fitar da sebum. Maza suna samun ragin fitar da testosterone wanda ke haifar da fata mai sauƙin bushe da taushi. Hanyar kariyar fata tana karaya, yana sa fata ta kasance mai saurin jin rauni daga wadanda ke waje, tare da wannan yana haifar da allergies, jan fata, bushewa da itchiness, da matsaloli na lahani da ba su da sauƙin kyau.
2. Rashin daidaito na tsarin garkuwa da jiki da martanin jijiyoyi
Tare da karuwar shekaru, ingancin tsarin garkuwa da jiki yana raguwa. A lokaci na canjin shekara, canje-canje a cikin T-cells da B-cells, saboda haka fata yana da karancin kariya daga allergens na waje, wanda ke haifar da mafi yawan martanin allergies da inflammation na fata mai tsanani.
3. Tasirin zuciya da damuwa
Saboda shafar lokacin canjin shekara, yanayin zuciya yana canzawa sosai, da hormoni na damuwa cortisol yana karuwa, wanda ke rage damar fata ta rage al'amuran inflammation da gyara. Binciken ya tabbatar da cewa damuwa da jin haushi na iya haifar da hives, eczema, da inflammation na fata ta hanyar tuntuɓa.
2. Inflammation na follicles da asalin da suke da shi a lokacin canjin shekara
1. Rashin daidaito na sebum da keratin
Inflammation na follicles yana faruwa ne lokacin da вихин dankali ko mai ya toshe bututun fitarwar follicles, yana haifar da bacteria infecting. A lokacin canjin shekara, sabili da raguwa mai yawa na fitar da sebum, amma fata a yankin na iya zama mai kauri, wanda ke sa bututun fita na follicles su zama marar lafiya, yana zama wajen zama tsire-tsire ga bacteria.
2. Rashin karfin anti-bacteria
Kamar yadda aka ambata a sama, karfin garkuwarka yana raguwa, karfin kariya na fata yana raguwa, wanda ke sa bacteria kamar Staphylococcus epidermidis da Staphylococcus aureus su zama masu sauƙin shigarwa. Haka kuma, aikin gashi yana shafar, yana sa yanayin zafi ya zama mafi sauƙin haifar da inflammation na follicles.
3. Tasirin rayuwar yau da kullum
Hatsarin a lokacin gashi, cire gashi, da sanya kayan da ba su da iska, duk suna haifar da lahani da tasiri. Yawanci suna faruwa a cikin kyawawan wurare kamar ƙarƙashin gwiwa, gefen gashi, ƙirji, baya, fata da mazauni.
3. Ka'idojin kiyayewa na fata da follicles
Don magance matsalolin fata na allergy da lafiyar follicles a lokacin canjin shekara, ya kamata a yi amfani da tsare-tsare na kiyayewa da suka haɗa da sarrafa jadawalin yau da kullum, daidaitawa na abinci, tsaftacewa mai ilimi da hanyoyin kula da fata na musamman.
1. Tsaftacewa mai laushi ba tare da tasiri ba
Ana ba da shawarar zaɓar samfurin tsaftacewa da ke amfani da amino acids ko mai laushi ba tare da ƙamshi ko sabulu ba, a kullum a tsaftace fata da wuraren da follicles suke yawan. Yin amfani da ƙarfi fiye da kima ko tsaftacewa fiye da kima na zasu iya haifar da lahani ga tsarin kariyar fata, wanda ke haifar da ƙarin bushewa da jujjuyawa.
2. Inganta moisturizing da kulawa da allergy
Zabi samfuran da ke dauke da ceramide, hyaluronic acid, da B5 na za su taimaka sosai a cikin inganta gyaran fata. A lokutan da suka bushe kuma mai hankali, zabi samfurin da ke dauke da oats, Centella asiatica, da glycyrrhizin da ke da tasiri mai kyau a cikin fata.
3. Gudanar da abinci da gina jiki
Cin abinci mai antioxidants da mai gina jiki kamar Omega-3 fatty acids, Vitamin E da C yana karfafa karfin dawo da fata. Rage cin abinci mai sarrafawa, sukari mai yawa da kayan zaki yana rage chronic inflammation da lalacewar radicals na 'yanci.
4. Sanya kaya mai kyau da tsabta
Zabi kayan katako na halitta irin su auduga da linen, don kula da fata ta kasance bushe. A kowane lokaci, a canza tufafi na cikin gida tare da malamine mai laushi don guje wa yeasts.
5. Kare fata daga lahani
Ayyukan gashi ko cire gashi ya kamata a yi a cikin yanayi mai kyau. Bayan haka, a inganta moisturizing, guje wa kadai da juyin halitta na jiki.
4. Aikin yoga: daga jiki zuwa ƙwararrun jigon tunani
1. Zaɓi da daidaitawa na motsi na yoga
Yoga yana taimaka wajen rage alamun fata na canjin shekara, ta hanyar daidaita tsarin juyayi, haɓaka jini, da inganta garkuwar jiki, da kuma samun tasirin ragewa. Bisa ga matsalolin fata da follicles, an ba da shawarar haɗawa da waɗannan motsin:
(1) Matsayi na jagora (Ardha Matsyendrasana)
Wannan motsin yana haɓaka jigilar jini da dawowar lymph, yana taimakawa wajen haɓaka metabolism na toxins a jiki, yana rage tarin abubuwan tsoka a fata. Yadda za a yi:
- Zauna a ƙasa, tsawaita ƙafafunku
- Lanƙwashe gwiwar hagu, ƙafafunku suna danna gefen gwiwar taga
- Da hannu na hagu, jujjuya jiki daga waist zuwa hagu
- Tsaya na tsawon numfashi guda 5-8, canza gefen
- Ana ba da shawarar yin wannan kashi 2-3 a kowace rana
(2) Matsayi na kashi (Adho Mukha Svanasana)
Wannan yana taimakawa wajen haɓaka jinin jiki da kuma gyara bayan jiki da ƙafafu, yana ba da damar kyakkyawar shiri da abinci ga fata da follicles:
- Fara daga matakin gwiwa, duka hannayen suna rike ƙasa, fingers suna faɗa
- A lokacin shakar iska, motsa jiki sama, wanda ke haifar da V mai jujjuyawa
- Ƙafafun ku su kasance a ƙasa, gejjianka mai laushi
- Tsaya na tsawon numfashi 5-10
- A kowace rana 2-3 a kalla
(3) Zaunawa a cikin zana (Padmasana)
Zana tare da numfashi mai ciki na iya rage karfin hormones na damuwa, ya ba da damar dawo da fata:
- Zauna a ƙasa, latsawa ƙafafu
- Hannu zasu kasance kan gwiwanku, rufe idanu tare da shakar numfashi mai zurfi
- Yi hakan na tsawon minti 15 a koyaushe, yana da kyau a haɗa da kiɗa na aerobic (kiɗan mai karancin sauti na 40-60 bpm, ko kiɗan da ke da nauyin 400-600Hz)
- Yi amfani da tunanin haske mai dumi mai juyayi a cikin fata, kamar yadda yake tsabta da kuzari
(4) Matsayi na raƙumi (Ustrasana)
Motsawa na kasa da sama da sasa, yana haɓaka jujjuyawa da jini, yana """caretaking""" metabolism na fata:
- Gano a gwiwa, duka hannaye suna tallafa wa kashi
- Jujjuya jikin sama a hankali, hannayen suna tallafa wa ƙafafun
- Idan kana iya kallon rufin, tsaya na numfashi 3-5
- A kowace rana 1-2, yana da kyau a kula da iyakar lafiya, idan akwai matsalolin cikin 'yan tsiraru.
2. Tsarin juyin yoga da cikakkun bayanai na magani
Don samun mafi kyawun sakamako, yana da kyau a tsara shirin hutu na mako:
- Masu farawa: kowane mako 3, kowane lokaci minti 30-40
- Masu ci gaba: kowane mako 5, kowane lokaci minti 40-60
- Kowanne wannan horo yana dauke da tunani na minti 5-10, aikace-aikacen jiki na minti 20-30, da kuma shimfida da zauna na minti 10-15 a karshen.
5. Haɓaka kiɗa da zana: shawarwari na lamba da tsari
Binciken ilimin kimiyya na zamani yana nuna cewa wasu sauti na iya yin tasiri mai kyau a cikin rage damuwa na juyayi, yana rage inflammation na fata da yawan martani na allergies. Ana ba da shawarar waɗannan hanyoyin:
- Zaɓi kiɗan kiɗan yanayi tsakanin 400Hz da 528Hz, kamar sautin da ke fitowa daga daji, ruwa, da koguna
- Kowace safiya tare da zuwa bacci, yi tunani na minti 15-20
- Yi amfani da zaunar da zana, a kullum tare da shakar numfashi mai zurfi
- A ƙarawa, rage ƙarfin kiɗa ga ma'auni na tsakiya, kada ya haɓaka sautin yanayi, gujewa gajiyawar ji
- Idan ana samun kuzari a dare, karin jin waƙar 528Hz a bisa fata, yana taimakawa wajen barci da dawo da kai.
6. Tsayayyen tsarin kula da kai: dabaru don inganta fata da follicles
1. Kayan aikin da aka yi da kanka
Za a iya amfani da foda na oats + zuma + aloe vera don ƙirƙirar tsari mai laushi, kuma a shafa a wuraren da suka yi ja ko suke da inflammation, ga kowane lokaci minti 10-15, koƙarin yin hakan sau 2-3 a mako, yana taimakawa wajen rage inflammation.
2. Man shafawa mai laushi (ga wadanda ba su da allergy)
Zaɓi mai lavender, rose, da tea tree 1-2%, haɗawa da mai na tushe (kamar jojoba), a yi amfani da shi da laushi a kan wuraren da ke da yawan inflammation, yana da tasirin ragewa da kuma taimakawa wajen dawo da fata, ga sau 1-2 a mako, ko a kalla minti 10.
3. Kula da barci
Ana ba da shawarar barci na awanni 6-8 a kowace dare, tare da tsararren lokacin hutu, amfani da yoga Nidra (yoga mai bacci), yana taimakawa wajen gyaran jiki da daidaita hormones.
7. Bayar da matsayin tambayoyi da shawarwari
1. "Menene ya kamata in yi idan inflammation na follicles yana samun sabuntawa?"
Duba samfuran tsaftacewa idan suna da ƙanshi da sinadarai, sauya zuwa tufafi na katako. Yi amfani da ruwan zafi na 40℃ a kowane mako don jinkirin gashinka. Idan ja ya yi karfi ko kuma ya haifar da ƙananan ƙwayoyin cuta, ana ba da shawarar zafi tare da ruwan gishiri na jiki, kowane lokaci na minti 15, sau biyu a kowace rana. Idan yana da matukar kyau, duk lokacin da ya kamata ka tafi asibiti don samun magani da aka rubuta.
2. "Shin, idan na tare da yoga, fata ta fi ja, shin hakan ya zama al'ada?"
Idan an yi ruwan sama fiye da abinda jiki ke iya jurewa, za'a fuskanci fadada jijiyoyi, wanda ke zama na ɗan lokaci. Ana ba da shawarar sarrafa motsi da zurfi daidai da kai, kuma nan da nan yi amfani da kayan moisturizing mai laushi, za a iya amfani da kankara a wuri na tsawon 'yan mintuna.
3. "Ta yaya zan kare fata daga bushewa a lokacin canjin shekara?"
Baya ga haɓaka na ruwa da daidaitawar abinci, yana da kyau a rage lokacin wanka zuwa minti 10-15, gujewa ruwan zafi, rage yawan amfani da sabulu, koyaushe zaɓi mai tsabtataccen man shafawa don kulawa.
8. Shawarwarin inganta ƙwarewar rayuwa
- Yi iyakance ji, yi amfani da numfashi mai zurfi da tunani, yana rage illar damuwa akan fata
- Gina tsari na motsa jiki na dindindin, bayan yoga, za a iya gwada gudu, iyo, da tai chi
- Hada kai cikin abubuwan shakatawa na zamantakewa, tunanin mai kyau kan daidaita hancin hormones da kyau
- Yi bincike na lafiyar fata kowane rabi, damar gano da samun magani a kan duk wata alama mai shaidar kwayoyi ko rashin lafiya.
9. Kammalawa: inganta kai da tsarin kimiyya don gina kyakkyawan fata a lokacin canjin shekara
Duk da cewa canjin shekara saura lokacin rayuwa, matsalolin fata irin su allergies, inflammation na follicles suna zama al'adar tsoka, amma idan an yi aiki tare da tsari da dabaru na kiyayewa kamar wanke fata a hankali, motsa jiki na yoga, kiɗa da tunani da daidaito a abinci, ana iya rage rashin jin dadi da damuwa. Wannan zai ba wa fata ingantaccen ƙarfin gyara da kariya, da ruhin damuwa tare da cikakken ji da karfi. Fatan wannan shawarwari ta kwarewa zai taimaka wajen rage damuwa a lokacin canjin shekara.