Matsalolin tsarin numfashi, gina alaƙa da dabbobi, da kurar murya: cikakken bincike da mafita tare da haɗin kai da lokacin rabe-raben haihuwa
Gabatarwa
Shiga cikin lokacin rabe-raben haihuwa, kowane namiji ko mace, jiki da kwakwalwa suna fuskantar canje-canje masu yawa. Matsalolin tsarin numfashi, canje-canjen murya har ma da bukatun mu'amala na jin dadin ra'ayi sune muhimman batutuwa a wannan matakin. Tare da kasancewar zamani na yau mai sauri da damuwa, masu fama da lokacin rabe-raben haihuwa suna neman hanyoyi don samun jin dadin hankali da daidaiton jiki, inda kiwon dabbobi ba kawai ke zama abokiyar tafiya ba, har ma yana zama muhimmin abokin magance alamun jiki da inganta ingancin rayuwa. Wannan rubutun zai kalli matsalolin tsarin numfashi da ke faruwa a lokacin rabe-raben haihuwa da kuma kurar murya, tare da nazarin abubuwan da ke haifar da su, da mayar da hankali kan yadda za a gina dangantaka mai kusanci da dabbobi, haɓaka sabbin hanyoyin magani marasa lafiya, tare da haɗawa da shawarwarin likita, hanyoyin jiyya na halitta da kuma haɓaka kanka, don samun damar daidaitawa a wannan lokacin canji.
Na Daya, Matsalolin Tsarin Numfashi da Alaƙar Su da Lokacin Rabe-raben Haihuwa
1. Hanyoyin jiki na canje-canje na numfashi a lokacin rabe-raben haihuwa
A lokacin rabe-raben haihuwa, hormones na jiki (matan suna yin shahararren estrogen, maza suna yin shahararren testosterone) suna canzawa cikin sauri, wanda ke shafar motsin zuciya da barci, har ma yana iya shafar tsarin numfashi. Ragowar estrogen da testosterone na iya sanya membrane na hanyoyin numfashi ya yi tsami, da kuma rage sassaucin elastic, yana rage ƙarfin iya jurewa manyan abubuwa masu haifar da tasirin iska da allergens. Bugu da ƙari, yayin da shekaru suke karuwa, ƙarfin tsokar numfashi yana raguwa, yana haifar da alamun gajeren numfashi, wheezing da tari mai tsanani.
2. Manyan alamomin da aka nuna da bambancin jinsi
Matan da ke cikin lokacin rabe-raben haihuwa sukan fuskanci matakan ]_' pneumonic, bushewar makogwaro, tari da dare da sauransu; wasu matan suna iya fuskantar tari na tsawon lokaci wanda ke shafar ingancin barci. Maza suna iya fuskantar gajeren numfashi mai ƙarfi, raguwar aikin huhu, ƙuncin kirji da tara, da sauransu. Duka jinsi na iya fuskantar tsaruka na damuwa da damuwa da ke karfafa matsalolin numfashi, suna jawo mummunar juyayi.
3. Jiragen Yiwuwa
Baya ga canje-canje na hormones, gurbacewar muhalli, amfani da tukunyar dumi na dogon lokaci, rashin daidaiton abinci, kiba, gajiya ta hanyar gaggawa da shan taba suna iya haifar da matsalolin hanyoyin numfashi su kara tsananta a lokacin rabe-raben haihuwa. Damuwa a matakin hankali da fargaba abubuwan da ba a iya watsi da su bane suna iya zama jawo na dalilin matsalolin numfashi.
Na Biyu, Kurar Murya da Alaƙarta da Lokacin Rabe-raben Haihuwa
1. Abubuwan da ke haifar da canje-canjen murya
Matan da ke cikin lokacin rabe-raben haihuwa yawanci suna fuskantar raguwar estrogen wanda ke haifar da takaitaccen membrane na makogwaro, da rage sassaucin elastic, wanda hakan ke haifar da murya ta zama mai dauke, mai shuru. Rage testosterone a maza yana shafar ƙarfin nasu, murya na iya rasa karfinta na baya, tana zama mai girgiza ko gaji. Bugu da ƙari, matsalolin hanyoyin numfashi na iya shafar jiki mai magana (kamar chronic phlegm, joshen bugun makogwaro na aya) wanda ke haifar da mummunar canjin murya.
2. Tasirin damuwa da yanayin rayuwa
A lokacin rabe-raben haihuwa, damuwa daga kwakwalwa na iya haifar da amfani da murya mai yawa da hanyoyin magana masu wahala wanda yayi sauki wajen zama mai samun kurar murya. Sautin kira da hanci a lokacin barci, yin numfashi da baki, da tsawon lokacin karancin ruwa suna sa hanyoyin numfashi suyi bushewa, suna kara haɗarin raunana muryar.
Na Uku, Gina Alaƙar Dabbobi da Haɓakar Lafiyar Hankali
1. Dabbobi a matsayin maganin da ke da tasiri
Bincike da yawa sun nuna cewa mu'amala da dabbobi (kamar karnuka, kittuna, da sauransu) yana taimakawa rage damuwa, sauke damuwa, da daidaita hawan jini da jini. Manyan labarai daga abubuwan da suka shafi damuwa, jin kadaici da jin haushi suna yawan bayyana a lokacin rabe-raben haihuwa, abokantaka daga dabbobi na iya bayar da soyayya da kariya ba tare da sharuɗi ba, yana haifar da fitar dopamine da oxytocin, tare da inganta jin dadin jiki da hankali.
2. Hanyoyin mu'amala na yau da kullum
(1) Tafiya a kai a kai: Yin tafiya da dabbobi a kowace rana, yana ƙara ingancin numfashi, kuma karfafa motsa jiki, yana inganta lafiyar hanyoyin numfashi. Ana ba da shawarar zaɓan lokacin da aka fi samun iska mai kyau a safe, kimanin mintuna 30 kowace rana.
(2) Taɓa da mu'amala da murya: Yin taɓa dabbobi da yin magana a hankali tare da su yana iya rage damuwa, yana da tasiri mai laushi ga damuwar murya na lokacin rabe-raben haihuwa, yana kuma taimaka wa mai dabbobi don samun kyakkyawar hanyar magana.
(3) Mu'amala da wasa: Tare da wasa da dabbobin su ta hanyar jefa kwallon kudi, ɓoyayyen kaya, da koya, yana ƙara motsi, yana taimakawa inganta daidaito na numfashi, yana ƙara jin daɗin rayuwa.
3. Gina cikakkun hanyoyin alakar dabbobi
(1) Gina lokaci na yau da kullum: Kawo dabbobi cikin soyayya azaman tsari na kimanin mintuna 30 kullum.
(2) Kallo akan bukatun dabbobi: Faɗa da shirin mu'amala bisa jinsin dabbobin da halayen su.
(3) Koyon fahimtar juna: Yi ƙoƙarin fahimtar martanin jiki na dabbobi da magana cikin kwanciyar hankali, don gina jituwa.
Na Hudu, Koyon Inganci tare da Dabbobi domin Magance Kurar Murya
1. Hanyar sauti tare da dabbobi
Ana ba da shawarar zaɓan kiɗan ƙarancin 528Hz (saboda soyayya) ko 432Hz (saboda daidaiton sauti) a matsayin ruwan baya, a cikin lokutan da aka ware tare da dabbobi. Hanyar sauti an tabbatar da cewa tana iya saukaka damuwa, tana haifar da ingantaccen numfashi, da kuma samun tasirin sassauta hanyoyin numfashi da ƙarfin murya. Ana ba da shawarar jin kiɗan na kimanin mintuna 20-30, yayin da aka tabbatar da volume na cikin sauti da aka yi magana (kimanin 50-60 decibels).
2. Koyon hadewar murya tare da dabbobi
(1) Hanyar magana da murmushi: Mai dabbobi ya ƙirƙiri yanayi mai kyau tare da dabbobi, yana amfani da tsari mai yalwa don sauƙaƙe lokacin da ke zama da wahalar murya.
(2) Koyon daidaiton numfashi: Kalli yanayin numfashin dabbobin ku, koyon yin numfashi ta ciki, janye ciki a lokacin shan iska, sannan a hankali ya murmure bayan an sami gajeren lokaci na dogon numfashi na mintuna 5, a aikata akalla sau 2-3 a rana.
(3) Yi murya mai sauƙi ko labari don dabbobin, kowanne mintuna 10, yana taimaka wa karfin murya da kuma dawowa gida.
Na Biyar, Hanyoyin Magani Marasa Lafiya da Karfafa Kanka
1. Gyaran Yanayin Rayuwa
(1) Kula da zafin jiki da danshi na cikin gida, guje wa bushewar iska, ana ba da shawarar danƙara nirchi na ɗan kashi 55.
(2) Rage amfani da iskar gas da turaren wuta, buɗe taga lokaci-lokaci don inganta ingancin iska.
(3) Girmama abinci mai kyau, cin abinci mai gina jiki na A, C, E, da sinadaran zinc da selenium yana taimakawa wajen gyara membranes.
2. Hanyoyin jiyya na halitta
(1) Jirgin gubobi: Amfani da kwatankwacin sinadarai na eucalyptus, rosemary da sauran na halitta a matsayin turaren iska na iya inganta tsaftace hanyoyin numfashi; ana amfani da shi sau biyu a kowace rana.
(2) Gishiri mai dumi: Rufe gishiri a cikin ruwan dumi mai zafi na kowace safiya da yamma tare da giya na 250ml + 1/4 teaspoon na gishiri yana taimaka masa rage raɗaɗin makogwaro da rigakafin kamuwa da cuta.
(3) Dandana shayi na ganye: Tafarnuwa, zuma, da ganyen licorice yana taimakawa lalata haɗarin kamuwa da ciwon numfashi da jin raɗaɗin murya.
3. Koyon Numfashi
(1) Tabawa na numfashi mai zafi da sanyi: Yi shanye mai sanyi daga hanci (kamar hawayen iska na masana'antu) sannan ku fitar da shi a hankali tare da baki (kamar hawan saukar iska); a aikata minti 5 a kowanne lokaci, sau biyu a rana.
(2) Hanyar karfafa huhu: Yi shan iska sosai har zuwa iyakar ciki, jira na sekondi 3 sannan a hankali fitar da iska, maimaita 10 a lokaci dan inganta karfin numfashi.
Na Shida, Bayanan Masana da Shawarwarin Lafiya
1. Bincike a mujallar duniya ya nuna cewa, mu'amala da dabbobi cikin tsari na yau da kullum yana rage damuwa da gajeriyar zuciya a lokacin rabe-raben haihuwa, yana inganta gwanin jiki. Binciken yana ba da shawarar cewa idan mai dabbobi yana iya haɗa horon murya mai ma'ana, dabbobi zasu iya zama kayan aiki na haɗawa mai kyau domin fadakarwa da lafiyar jiki.
2. Idan kurar murya, tari, da sauran alamu suna ci gaba fiye da makonni 2, an ba da shawarar tuntubar masanin hanci, kunne da makogwaro ko masanin numfashi da dakin ciki. Likitocin zasu iya dubawa don gano hanyoyin da suka shafi sigmoid fiber nasan, auna ƙarfin huhu, da kulawa da juriya na jiki kamar hormoni ko jiyya na corticosteroid ko lafiyar makogwaro don shawarwari.
3. Ana bada shawarar kafa jerin abubuwan duba da kowa don duba canje-canjen murya, yawan tari, da gwargwadon matsalolin numfashi a kwanaki, sannan a lura idan abubuwan suna rikita. Idan aka jino jini a cikin tari, ko ƙarin gajiya ko murya na dindindin, to a bukaci nema magani.
Na Bakwai, Haɓaka Kanka da Haɗin Rayuwa
1. Ilmin hankulan jiki da shugabancin ra'ayi
Aiwatar da hoto tare da numfashin jiki mai kyau a cikin tantancewa na yau da kullum, lura da shan iska, fitarwa da kuma lafiyar jiki, tare da haɗin taɓa dabbobi yana iya rage damuwa, dawo da kyakkyawan tunani, da inganta jiki mai kyau.
2. Fasahar bayyana da kariyar murya
(1) Kula da kyakkyawan ɗabi'ar waƙa: Guje wa ƙara yin maganganu masu tsayi, guje wa shan taba, da kuma kasancewa da ƙarin ruwa.
(2) Aiwatar da motsa murya: Zabi kiɗan nishadi ko waƙoƙin gado da aka tsayar a kowace rana don ƙarawa da sassauƙa tsarin makogwaro.
3. Haɓaka al'adar lafiya
(1) Dauki motsa jiki na yau da kullum (kamar yoga, iyo, yawo), akalla minti 150 a kowane mako, don kulawa da numfashi da ƙarin harsashi.
(2) Jaddada cin ganyayyaki masu ƙarfi (kamar mai kifi, mai zaitun) da Omega-3 fatty acids, don inganta tsarin garkuwar jiki da yaki da kumburi.
Kammalawa
Lokacin rabe-raben haihuwa lokaci ne na canji, kuma lokaci ne na gyara jiki da hankali. Daga karanta matsalolin tsarin numfashi da kurar murya, mun gano cewa mu'amala da dabbobi suna iya zama hanya mai kyau da mai dorewa, wanda ba kawai zai iya taimakawa rage alamun jiki ba, har ma yana kawo jin daɗin hankali na ba tare da kamawa ba. Ta hanyar haɗa sautin kiɗa, jiyya na halitta, shawarwarin likita da ƙarfafa kanka, kowanne mai fama da lokacin rabe-raben haihuwa na iya fuskantar kowace rana a cikin sabuwar haske. Muna fatan wannan binciken mai zurfi da umarnin daki-daki, zai taimaka wa kowane mai karatu ya gano hanyoyin da suka dace da jiki da hankali, da samun lafiya, sassauci da farin ciki a matakin rayuwa.