Menopause wata hanya ce ta halitta da duk kowa ke bi tare da canje-canje na jiki da na hankali, ko maza ko mata, za su iya fuskantar sauye-sauye da yawa a wannan lokacin. Canje-canje a cikin yanayin ji wani abu ne da aka saba a lokacin menopause amma akasari ana watsar da shi, inda canje-canjen jin jijiya da jin kamshi suka fi shahara. A fuskantar waɗannan canje-canje a jin daɗi ko kuma nakasu, da ke kawo shakku da damuwa, yadda za a yi amfani da maganin kiɗa da sauran hanyoyin rage damuwa ba tare da magani ba zai zama wani muhimmin hanyar kula da kai da inganta ingancin rayuwa a lokacin menopause. Wannan rubutun zai jagoranci masu karatu don zurfafa bincike kan matsalolin da maza da mata ke fuskanta a lokacin menopause dangane da canje-canje na aiki na ji, da kuma Open a kan takardun masana da sabbin hanyoyin jiyya na halitta, tare da yin bayani dalla-dalla kan hanyoyin da za a iya aiwatar da su, da fatan za su kawo sabuwar hanya ta jin daɗin ji ga rukunin menopause na jinsi daban-daban.
1. Abubuwan da ke haifar da canje-canje a yanayin ji da yadda suke bayyana
1. Hanyoyin jiki na canje-canje
Mata suna shiga lokacin menopause, aikin ovaries yana raguwa a hankali, estrogen yana raguwa, kuma canje-canje na hormones yana shafar wasu manyan cibiyoyin ji. Misali, estrogen yana da alaƙa da neurotransmitters (kamar serotonin, acetylcholine da sauransu), idan ya ragu, jin kamshi, jin ɗanɗano, har ma da jin sauti na iya shafa ingancin sa da ganewar sa.
Maza kuma suna fuskantar raguwa a testosterone da sauran hormones masu tasiri yayin da shekaru suke ƙaruwa, wanda ke shafar sarrafa cibiyar jiki, martanin rigakafi da kuma daidaiton aikin ƙwayoyin jiki masu yawa. Waɗannan canje-canje suna iya haifar da raguwa a jin sauti, rasa jin kamshi, har ma da yin ƙarin jin hankali ga sauti da kamshi.
2. Alamomin da aka saba da jin daɗi
* Canje-canje na jin sauti: Wasu daga cikin waɗanda ke fuskantar menopause suna iya samun tinnitus, raguwar ji, ko wasu suna samun ƙarin jin ƙararrawa.
* Canje-canje na jin kamshi: Wasu mata da maza suna iya zama masu hankali ga wasu kamshi, suna samun abin da aka kira "jin kamshi mai ƙarfi"; wani ɓangare na mutane kuma suna samun kamar kamshin yana raguwa ko basu iya ganewa game da kamshi da suka saba da shi.
* Alamomin jin kai: Wasu suna nunawa ga abun da aka yi amfani da shi Wani rauni na jin sanyi ko zafin jiki.
2. Binciken fice don jin kamshi
1. Hanyoyin jijiya a bayan
Dangane da binciken ilimin jijiya, jin kamshin dan adam yana da alhakin karɓar sanarwa daga babban jijiya a cikin kwakwalwa. Lokacin da hormones, tsarin rigakafi da kuma sadar da jin jijiya suka bayyana canje-canje, jin jijiya na jin kamshi na iya haifar da karuwar jin kamshi fiye da yadda ya kamata, wanda ake kira "jin kamshi mai ƙarfi".
2. Alamomin na musamman da illolinsu
Jin kamshi mai ƙarfi yana da yawa a lokacin menopause ga mata. Wannan nau'in shari'a yawanci suna nuna kyama ga wasu kamshi na yau da kullum kamar turare, sabulun yanka, da ginin mai, wanda zai iya haifar da tashin hankali, raguwa a sha'awa, har ma da shafar barci. Duk da haka, mace tana faruwa a cikin sauƙi, amma ana samun bincike wanda ya nuna cewa raguwa testosterone yana iya shafar sarrafa jin kamshi.
3. Duban likitoci da rahoton bincike
Dangane da takardun ilimin ji, jin kamshi mai ƙarfi yana da alaƙa da rashin daidaiton fitar da hormones na damuwa. A tsakanin waɗanda ke fama da rashin barci na rashin lafiya, damuwa, da damuwa, faruwar jin kamshi mai ƙarfi yana da yawa a lokacin menopause.
3. Sabbin tsare-tsare da Manufar kiɗa
1. Babban tsarin aikin kiɗa
Maganin kiɗa yana da alaƙa da canje-canjen kuzari a jiki da kuma yanayin jiki. Daidai, daidaito da sautin kiɗa na musamman suna iya haifar da sakin dopamine, endorphins, da sauran sinadaran jin daɗi na ji, wanda kuma yana rage tausayi ta hanyar sake kafa tsarin jin jijiya da hormones.
2. Nau'in jiyya na zamani da tsarin bayani
* Kiɗan sautin ƙananan (8~13 hertz): Binciken yana nuna cewa ire-iren wannan kiɗa yana taimaka wa wajen haɓaka hutu da rage damuwa, yana dace wa waɗanda ke fuskantar jin kamshi mai ƙarfi ko ƙarfin ji a lokacin menopause. Ana ba da shawarar a kunna kiɗan a cikin dakin shakatawa kowane dare na mintuna 30~60, yana yiwuwa a sake maimaitawa bayan kwanaki 5~7.
* Murya dabi'arka da kiɗan damuwa (kamar ruwan sama, sautin teku 28~100 hertz): Mafi amfani ga waɗanda suke da jin ƙarfi, wannan kiɗa yana iya shabar da jin jijiya da ke cikin hayaniya, ana ba da shawarar a yi amfani dashi lokacin da mutum ke jin damuwa, yana yiwuwa kowane lokaci na mintuna 30, sau biyu a rana.
* Multiple-phase kiɗa (ta amfani da bayanin ji, yana bayar da sautin daban-daban ga kunnuka biyu): Binciken ya nuna cewa wannan kiɗa yana haɓaka daidaituwa da hankali a kwakwalwa, yana taimaka wa wajen inganta jin ji da shafar aikin hada-hadar ji a lokacin menopause, ana iya tsara amfani da shi kullum ko dai mintuna 20 na safe ko na yamma.
* Kiɗan gyara musamman: A bisa ga jin daɗin mutum, ana nema masan'antar zama kauna don ƙirƙirar kiɗa, sautuka da gidajen suna. Wannan tsarin yana amfani ga waɗanda ke da abubuwa masu kamanceceniya ko ke fuskantar damuwa na musamman, yana buƙatar sahihan tambayoyi, akalla sau 3 a kowace mako, kowane zama yana dauke da mintuna 30~40.
3. Hanyoyin haɗa kiɗan cikin rayuwar yau da kullum
* Sanya ingantaccen na'urar kiɗa ko kai tsaye, yana ba da takaddun muryoyi masu kyau.
* Yi shirin sautin kiɗa, tabbatar da cewa dakin ba tare da hayaniyar ba, kaɗan ka haɗa da numfashi, yoga ko tunani don kara tasirin kiɗan.
* Rubuta canje-canje a kowane zama ta hanyar kantin kiɗa, wanda hakan yana taimaka wa don gyara sautin, ƙarar sa ko tsawon hanyar.
4. Hanyoyin rage damuwa: Magani na rashin jiyya
1. Inganta jin kamshi
* Amfani da shayin ƙarin, (kamar lavender, bergamot, da ganyen orange), kowanne lokaci yana shafar mintina 20~40, yana da hakan yana amfanar yanayi zubar da kamshi.
* A kowane lokaci a cikin ɗakin na mirgina, agaji aƙalla cikin sau biyu, mintuna 15 a kullum, don rage jin mara ƙamshi.
* Canza gardsayi, gyale daanya da sauran kayayyaki na fuska, don inganta ingancin jin daɗi.
2. Sarrafa jin ji
* Sanya na'urar ji mai ƙanƙanin gabar daga riƙon mutane ke ji a wuraren hayaniyar (kamar kasuwa, tashoshin jirgin sama).
* Koyon ganewa da guje wa sautin da ke sa damuwa, kamar wasu tasoshin ƙarfin wutar lantarki da sautin wayar.
* Fara sanya na'urar sautin sosai (kamar murya, ko iska), don tsarawa da sauƙaƙa tasirin sa, ana iya gudanar da sautin kowane lokaci na awanni 1~2.
3. Koyon jin jijiya don kanmu
* Koyon dandalin gina jiki: Kowace rana yana da saiti ɗaya na jin daɗin amfanin ganye guda biyu (kamar mint, rosemary) a jiki, yana inganta juriya.
* Kariya da gyara jin ji: a ci gaba da gwada da sama, jiki mai laushi a gwiwar hanci don inganta juriya da juriya.
* Ci da lafiya: yin amfani da Omega-3 fatty acid (kamar flaxseed, walnuts), B vitamins, don daidaita jin jiki.
5. Takardun sabbin ginshiƙai da ingantawa
1. Makarantar kiɗa da inganta harkokin jin jiki
* Harshen kiɗa da jin daɗi a kowane safe yana ba da kwanciyar hankali da ƙwarai na hankali, yana ƙarfafa yau da kullum.
* Lokacin hutu yana rufewa yana amfani da ƙananan kiɗan saxophone ko na dux (kamar 55~70 hertz) na mintuna 15, yana inganta tsarin jiki.
* Lokacin wanka na dare, jingina sautin na α mai laushi na hoto, yana da haku a tsaye dokoki, yana rage haifar da jijiya da samun hutu na jiki.
2. Yoga da muhallin tunani
* Amfani da tunani na ji, a kalla sau 3 a mako, ana koyon sautin da yake tare da mintuna 30~40, don karɓar jin daɗin jin da ruwa da ƙirar jiki.
* Amfani da kayan kiɗa ko tuman koi, tare da sa ƙarun gajeren tsabta, ya ƙirƙiri sautin rifi guda biyu, ana buƙatar shiga a jiki kowane bangare.
3. Ingantaccen saiti na rayuwar yau da kullum
* Lokaci-lokaci rubuta canje-canje a cikin tarihin muhallin jin da hali, ta hanyar da aka rubuta yana ba da sauki.
* Kula sosai ga lokacin yin bacci da hanyar hutu, amfani da kiɗan hutu a gudanar da jiki yana rage damuwa.
6. Shawarwarin masana da sabbin nazarin
1. Shawarwarin masu ilimi
Masana ilimin jijiya da masana mata suna yarda cewa, hanyoyin kiɗa mabuɗin, ba tare da wani tasirin jiki ba, suna da tasirin gaske na hanyoyin gyara jiki na yanayi a lokacin menopause. Duk da haka, za a buƙaci haɗin gwiwa don inganta juriya da kyakkyawar rayuwa.
2. Sabbin bincike
A cikin shekaru, gidajen ƙasa sun gano cewa, kiɗan canji yana tasiri sosai akan bayanan jiki da ciniki na hormones. Kwankwasan kwangil, wanda ke ba da sabbin hanyoyin, yana buƙatar aiki akalla a makon 6 kafin a ga sakamako.
7. Hanyoyin magani na halitta don lafiyar jin jiki
1. Jin ganye ya jure
* Secretin na sanyi yana da amfani ga inganta jiki da kula da jiki.
* Cinyen leaf na thyme da chamomile yana rage damuwa da gajiya ta hanyar jiki.
2. Aroma tarin magani
Flavored root duka na aiku a cikin dakin ko blender, yana rage jin kamshi da kula da kwanciyar hankali.
3. Shenan da dangin
Tattauna ko umukin kai tsaye tare da dangin na kowane mako, don karfafa juriya a cikin yanayi mai zafi da tunani.
8. Taimako mai kyau da kyautata kai
Duk da canje-canjen a lokacin menopause, idan aka yi tunani da gwiwa tare da kida, kamshi da sauti don inganta jin daɗin jiki, za a iya ganin canje-canjen gwanintar da jiki. Kida yana kawo jin daɗi, tasirin sa yana jagorantar kowane ɗan kwaya a cikin duniya sabbin hanyoyin rage damuwa. Ta hanyar taimakon iyali, shiga juyawa ga jiki da girmamawa, za a iya faranta wa koda a cikin al'amuran yau da kullum cikin sauki da walwala.
Rufewa
Duk da cewa menopause yana kawo canje-canje da rashin jin daɗi a jiki, akwai hanyoyi masu yawa da za a yi amfani da su domin a canza halin tunani da gajiya a lokacin tsarawa. Ana ba da shawarar karatu don sahihan hanyoyin inganta jiki, inganta kamshi da hanyoyin shughuli, da kuma gabatar da kyawawan jiki.