Barazanar barci, motsa jiki na yau da kullum da kuma jijjiga jijiyoyin barci: Tsarin inganta ingantaccen tsari da shawarwari masu zurfi don jijjiga tsokar jiki a cikin dare a lokacin canjin shekaru
Canjin shekaru ba kawai yana nufin canje-canje masu tsanani na hormone ga maza da mata ba ne, har ma yana kawo kalubale da dama a fannonin jiki da tunani. Barazanar barci a matsayin daya daga cikin batutuwan da suka fi yawa da suke da tasiri, yana shafar ingancin rayuwar mutanen da ke canjin shekaru, musamman ma a lokacin da suke fuskantar jijjiga tsokar jiki a yayin barci (Periodic Limb Movements during Sleep, PLMS), waɗannan kalubalen sun fi rikitarwa. Wannan rubutun zai mai da hankali kan barazanar barci da aka fi samun a lokacin canjin shekaru, yana nazarin dalilan jijjiga tsokar jiki, kuma bisa ga sabbin bayanai na masana da shaidu, tare da mayar da hankali kan motsa jiki na yau da kullum, zai ba da dabaru masu yawa da za a iya aiwatarwa don inganta ingancin barci, tare da taimakawa maza da mata a lokacin canjin shekaru su sami lafiya da kwanciyar hankali a barcinsu.
1. Cikakken hoto na barazanar barci a lokacin canjin shekaru da nazarin dalilan su
1. Makarantan damuwa na dare
Duk da yake maza da mata da suka shiga canjin shekaru, suna fuskantar wahalar shan barci yayin kwanciya, har ma bayan sun yi barci, suna tashe yawan lokuta saboda jijjiga tsokar jiki mai sauri, jin rashin jin daɗi a ƙafafu, ko jin damuwa ba tare da sanin dalili ba. Wannan abin yana faruwa ba kawai ga mata ba; maza da ke fuskantar raguwar testosterone ma na samun barazanar barci da jijjiga tsokar jiki.
2. Nazarin dalilan
(1) Canje-canje na hormone
Mata sun fuskanci raguwar estrogen a lokacin canjin shekaru, wanda ke haifar da rashin daidaito a tsarin sadarwar jiki da sakin kwayoyin halitta; Maza suna fuskantar raguwar testosterone, wanda ke haifar da rashin daidaito a juyin jijiyoyin tsoka da rage yawan jinin ƙafa, waɗannan canje-canje na jiki suna shafar tsarin barci kai tsaye da kuma haifar da yawan jijjiga tsokar jiki.
(2) Damuwa na tunani
Canjin shekaru yana tare da gyare-gyaren rayuwa da rawar tunani, damuwa, da talauci suna ƙara tsananta rashin barci da jijjiga tsokar jiki.
(3) Matsalolin lafiya na yau da kullum
Matsalolin lafiya kamar su cutar suga, ƙananan aikin thyroid da sauransu, suna ƙara yawan nauyin tsarin juyin jiki, kuma waɗannan matsalolin lafiya suna ƙaruwa sosai a lokacin canjin shekaru, suna kara rikitawa da jijjiga tsokar jiki da kuma rarrabewar barci a lokacin dare.
2. Kwararren fahimta na jijjiga tsokar jiki a tsakanin masu canjin shekaru
Jijjiga tsokar jiki yana faruwa a lokacin barci lokacin da ƙafar jiki ke yin jijjiga a hankali a cikin lokaci mai ɗaukar minti 0.5-10, tare da tazara tsakanin juyawa na 20-40 seconds. Masu fama da wannan yanayi suna fuskantar barci lokacin da suke jijjiga sosai, har ma suna samun jin zafi. Bincike na kwanan nan ya nuna cewa rashin daidaito na hormone a lokacin canjin shekaru yana shafar hanyar dopamine da adrenaline, yana gina juyin motsa jijiyoyi sosai, wanda shi ne babban dalilin haifar da PLMS.
A cewar shawarar ƙungiyar likitocin barci ta Amurka, kashi 30% na mata da 20% na mazan da ke cikin canjin shekaru na iya fuskantar jijjiga tsokar jiki a matakai daban-daban, kuma mafi yawansu suna tare da gajiya mai yawa, raguwar hankali da kuma damuwa.
3. Kula da kai da dabarun daidaitawa na yau da kullum don barazanar barci
1. Inganta mahalli na barci
(1) Tabbatar da cewa zafin dakin barci ya kasance tsakanin 20-23℃, tare da inganta iskar jiki, da weyya 60% na danshi.
(2) Zabi matashin kai da tawul da suka dace da kaurace na jiki, guje ma rashin ingantaccen damuwa ga tsokar jiki.
(3) Cika dakin da duhu gaba daya ko barin ƙaramin haske (20 lumens), guje wa tashin hankali na hasken shuɗi yana shakawa da hormone melatonin.
2. Zabin abincin dare da tsarin cin abinci
(1) Guji abincin da aka soya sosai, mai nauyi ko mai zafi a abincin dare.
(2) Karawa cikin abinci kaya mai dauke da tryptophan, magnesium, calcium, kamar su ayaba, madara, danyen ɗan ƙaramin danya, da yogurt mara mai.
(3) Taimakawa da cin abinci ya zama akalla sa’o’i 3 kafin barci, don guje wa cunkoson hanji da zasu shafi shan barci.
3. Shirye-shiryen shakatawa na dare
(1) A cikin mintuna 30-60 kafin barci, yi amfani da zafi: yi amfani da matashin zafi na 43-45°C a ƙafafu da gefen jiki na mintuna 10, don inganta juyin jiki.
(2) Kalli kiɗan kiyayewa na 528 Hz da 396 Hz, na tsawon mintuna 20-30 kowace daren, yana taimakawa wajen daidaita tsarin jiki da shakatawa.
(3) Shawarar ƙamshi: Yi amfani da ƙamshi na lavender ko sweet marjoram a cikin ɗakin barci, yi amfani da rukuni 3 a cikin mai ƙamshi, ku bar shi na mintuna 30, yana rage gajiyawa.
4. Fa'idar motsa jiki na yau da kullum wajen shawo kan barazanar barci a lokacin canjin shekaru
1. Nau’in motsa jiki da saurin motsa jiki
Motsa jiki na yau da kullum an tabbatar yana da amfani wajen daidaita abubuwan da ke cikin ƙwaƙwalwa, inganta jin daɗin dopamine, da taimakawa wajen daidaita zafin jiki na yanayi, abin zai taimaka wajen rage lokacin shan barci da rage jijjiga tsokar jiki a cikin dare. An bada shawarar wadannan nau’ukan motsa jiki:
(1) Motsa jiki mai aikin jiki
Kamar tafiya sauri, gudu, motsa jiki a cikin gida, ana shawartar yin hakan sau 3-5 a mako, idan aka yi duka na mintuna 30-50 a kowace lokaci, tare da gagarumin bugun zuciya na 55-75% na mafi girman bugun zuciya. Bincike ya nuna cewa yin motsa jiki mai tsanani na mintuna 150 a mako yana rage yawan PLMS.
(2) Motsa jiki mai shimfiɗa
Ciki har da yoga mai sauƙi, Pilates, da ƙwanƙwasa, kowace dare kafin barci, za a yi mintuna 20 na motsi mai tsanani na ƙafafun jiki don rage jin zafi da kuma rage yawan jijjiga tsokar jiki.
(3) Horar da tsoka
Sau 2 a mako, kowanne na mintuna 20-30, mai da hankali kan karfi na ƙafafu, zaɓi matakan ƙarfi mai ƙarfi (kamar 12-15 sau/ruwa, 2-3 ruwa, ƙaramin nauyi) don karfafa ikon jiki da jijiyoyi, wanda zasu riga inganta jijjiga tsokar jiki.
2. Tsarin shawarwarin motsa jiki
(1) Kimanta yanayin jiki na kai, kuma a shawarci likita ko mai jinya ya tsara jadawalin motsa jiki.
(2) Yi 5-10 minti na shirin motsa jiki kafin motsa jiki, sannan kuma a aiwatar da manyan motsa jiki da shimfiɗa.
(3) A guji aikace-aikacen motsa jiki masu tsanani kafin barci; yana da kyau a yi motsa jiki a lokacin yamma ko bayan abincin dare na awa 1.
3. Shaidu daga takardu masu ƙwarewa
A cewar babban nazari na 2018 a cikin “Journal of Sleep Research,” bayan halartar motsa jiki mai matsakaici na tsawon makonni 8, yawan PLMS a tsakanin mata a lokacin canjin shekaru ya ragu da kashi 25%, kuma yawan lokacin barci mai zurfi ya ƙaru da kusan kashi 18%, mazakiyar jijjiga na dare kuma sun ragu da babbar bambanci.
5. Hanyoyin rage jijjiga tsokar jiki a cikin dare na kasashen waje da hanyoyin magani na halitta
1. Hanyar wanka kafa
A cikin dare, a jujjuya ƙafafun a cikin ruwa mai zafi na kimanin 40°C na mintuna 15, tare da ƙara ƙaramin cokali na ginger ko cokali 2 na tsaba mai ɗanɗano, yana ƙara juyin jini a sama da sama, yana rage zaro da kasala a cikin ƙafafun dare.
2. Shafa ƙafa da massage na daidai
Yin amfani da jujjaga mai itace ko ƙungiyar juyin baiwa, na mintuna 5-8 a kowane lokaci, ga wurin shafawa a ƙafa (yuangqun) da kuma matsayi na tsoka na ƙafafun jiki da matsakaici, yana taimaka wa cikin juyin endorphin.
3. Maganin halayyar tunani (CBT-I)
Bincike ya nuna cewa haɗa maganin halayyar tunani yana inganta canjin barci da PLMS. Ana ba da shawarar yin magani tare da ƙwararrun waɗanda kuma zasu aiwatar da tunani, sabbin hanyoyin barci, da shiri na shakatawa, kwamfuta na 8-12 yana iya yin haske cikin sauki.
4. Shirya tunani da numfashi mai zurfi
A cikin dare a cikin mintuna 15 kafin barci, a rufe ido da yin numfashi na 4-7-8 - shakar iska na 4 seconds, tsaya na 7 seconds, fitar da iska na 8 seconds. Wannan tsari yana taimakawa wajen daidaita tsarin jin ji na jin zama da kuma sanya barci cikin daidai da rage jijjiga.
6. Shirin magani na kwarai da shawarwari na lafiya
1. Hanyoyin ƙara hormone
Masu fama da alamomin canji mai tsanani na sarƙa, bayan tantancewa daga ƙwararru, zasu iya yin la’akari da ƙaramin ƙarin hormone. Mata suna iya zaɓar ƙaramin ƙarfin estrogen, maza suna kuma amfani da testosterone na baki ko na allura, wanda za a sake nazarin kowanne na 3-6 na wata.
2. Magunguna na daidaita dopamine
Idan jijjiga tsokar jiki yana haifar da wahala sosai, likitan ƙwararru na iya yin la’akari da yin amfani da ƙaramin maganin dopamine (kamar Pramipexole, Ropinirole), wanda za a iya lura da illoli da lokacin shan maganin.
3. Ƙara calcium da magnesium
Ana ba da shawarar a ci akalla magnesium 350-400 mg da calcium 1000-1200 mg a kowanne rana (a raba tunda). Idan akwai alamun ƙarancin ko rashin cin abinci ya zama wahala, za a iya la’akari da amfani da kayan karin lafiya.
4. Kulawa ta ƙwararri
Ga masu ALMA da ke da alamomi masu tsanani, ana bada shawarar gudanar da gwajin na'urorin barci (Polysomnography) don ƙin wasu cututtukan jijiyoyin sarƙa, da kuma gabatar da tsarin magani na musamman.
7. Kula da kai da hanzarin hana cuta
1. Kyautata tsarin rayuwa
A kafa kullum a lokacin barci, ana ba da shawarar shan barci kafin karfe 10:00 a dare, tashi tsakanin karfe 6:30-7:00 na safe, guje wa samun barci a ranakun hutu, daidaita lokaci na jiki.
2. Gina dandalin samun sauƙi
Tare da yin hulɗa tare da iyalai, abokai ko shiga ƙungiyoyin kariya, a kewayawa da sauƙin ma’anar ko musayar ra’ayoyi a kowane mako, yana rage tasirin rikicewar tunani akan barci.
3. Rubuta jaridar barci
Yin rubutu na lokacin shan barci, yawan lokuta na tashin kai, da ayyukan kafin barci na tsawon makonni 3 don nazarin kanka da bin diddigi na ingancin ci gaban.
4. Kula da hasken rana
A kowace rana, a fuskantar hasken rana daga 8:00-9:00 ko daga 4:00 zuwa 5:00 na yamma, ta hanyar tsayawa a waje na mintuna 15-20, yana taimakawa daidaita melatonin, lokaci na jiki da kuma juyin jiki.
Kammalawa
Barazanar barci da jijjiga tsokar jiki yana zama muhimmin batu wanda maza da mata na cikin canjin shekaru za su iya fuskanta. Dangane da matsaloli biyu na jiki da tunani da wannan rukuni ke fuskanta, bayan nazarin dalilan jijjiga tsokar jiki, ana iya fahimtar cewa tare da motsa jiki na yau da kullum, ingantaccen tsarin abinci, inganta muhalli, tunanin shakatawa da kuma lokacin da ya dace da shawarwari na kiwon lafiya, za a inganta ingancin barci da rage illolin jijjiga tsokar jiki a cikin dare. Ta hanyar gina tsarin lafiyar dake cikakke da kuma jurewa, za a iya samun barci mai kyau, dawo da kuzari da kwarin guiwa a lokacin canjin shekaru.