Maganin halittar jiki na jiki na jiki ya jeka tsakanin mata da maza a lokacin canjin haihuwa: Tsare-tsaren ingantawa na lafiya na huhu da numfashi tare da ingancin lafiyayyen yanayi.
Canjin haihuwa wani lokaci ne mai mahimmanci cikin rayuwa, ba wai ga mata kawai ba, har ma ga maza. Tare da canje-canjen hormones da karin shekaru, matsalolin tsarin numfashi da rashin daidaiton lafiyar huhu (kamar nodules huhu) suna samun yawan faruwa a wannan lokacin. Ga mutane a zamanin yau da ke kara samun wayar da kai kan lafiya, neman hanyoyin magani na halitta da ba su da magani ya zama zabi na farko ga yawancin masu shekara. Wannan rubutun zai tattauna canje-canje na jiki a lokacin canjin haihuwa na maza da mata, ya zurfafa bincike kan dalilan, sannan ya kawo shawarwari na gwanaye bisa kimiyya da shaidar kai, hanyoyin kariya na kai, da tsare-tsaren haɗin lafiya na halitta da magani domin taimaka wa masu karatu su samu lafiyayyen huhu da tsarin numfashi.
Na farko, canjin haihuwa da tsarin numfashi: haɗin gwiwar jiki mara alaƙa.
1. Tasirin canjin zamantakewar jiki na mata a lokacin haihuwa ga tsarin numfashi.
Yayinda aikin ovaries ke raguwa a hankali, fitar da estrogen yana raguwa, wanda ba kawai ke haifar da zafi a jiki, gumi, da motsin rai ba, har ma yana sa membranes na hanyoyin numfashi su yi laushi da raguwa. Wannan canjin jiki yana sauƙaƙa rage ƙarfin kariya na hanyoyin numfashi, yana ƙara yawan yiwuwar kamuwa da cuta, tare da karuwar jin haushi ga abubuwan da ke haifar da zafi a cikin yanayi, wanda ke haifar da tari mai tsanani, wahalar numfashi da ɗan jin nauyi a cikin kirji.
2. Tasirin canjin haihuwa na maza (raguwa na testosterone) ga lafiyar huhu.
Yayin da shekaru suka tashi, matakan testosterone suna raguwa, wannan yana shafar ƙashi, tsoka, tsarin zuciya da jini, da tsarin garkuwar jiki, kuma yana rage ƙarfin tsokar huhu. Hakanan, lokacin canjin haihuwa na maza yana da nasaba da tarihin shan taba, kiba, da cututtuka na gaba, waɗannan abubuwan suna ƙara haɗarin samun nodules huhu da wasu yanayi na tsari.
3. Dalilan da ke haɗa nodules huhu da alamomin numfashi na ci gaba.
Nodules huhu yawanci ana gano su ne ta hanyar binciken lafiya na bazuwar, mafi yawancinsu na alheri, amma har yanzu suna nuni da yiwuwar kamuwa da cuta, tuberculosis, yunƙurin ƙonewa har ma da cututtukan tarin gajiya. Matar haihuwa da maza suna fuskantar rashin daidaiton hormone, wanda ke lalata karfin gyara jiki da tsarin garkuwar jiki, yana sa yiwuwar kamuwa da cututtukan da ke bayyana jin ciwon huhu su karu. Hakanan, damuwa, gurbacewar iska, da rashin iska mai kyau a cikin cikin gida suna haifar da ci gaba da tasirin kutse ga tsarin numfashi.
Na biyu, kare kai: muhimman abubuwan kula da lafiyar huhu a lokacin canjin haihuwa.
1. Inganta abinci, ƙarfafa tushe na huhu.
- Abinci masu ƙarfin antioxidants: Yawan cin kayan lambu da 'ya'yan itace masu ƙarancin vitamin C, E, A (kamar ja pepper, blueberries, karas, kiwi, tumatir), yana taimakawa rage raunin oxidation na hanyoyin numfashi.
- Ƙarin mai mai kyau: Man zaitun, man flaxseed, da kwayoyi suna dauke da omega-3, suna da ingancin rage kafin ciwo, yana taimakawa wajen kula da lafiyar membranes na numfashi.
- Protein mai inganci: Wake, kwai, naman kifi, da kayan abinci na wake suna taimakawa wajen kula da aikin tsoka, suna kuma karfafa ƙarfin tsokar numfashi.
2. Gyara yanayi, rage fuskantar abubuwan da suke jawo.
- Tabbatar da iska a cikin gida tana gudana, a kalla a buɗe iska na tsawon mintuna 30 kowace rana; amfani da na'ura mai tsabta mai ƙarfi ga iska, yana rage PM2.5 da allergens.
- Tabbatar da tsaftace tace na na'urar sanyaya iska da gado akai-akai, rage ƙwayoyin hanta, da fungus.
- Gujewa amfani da sinadarai masu ƙarfi, ƙarin man shafawa na ƙasa tare da man iskar gas na halitta, kamar eucalyptus, peppermint da dai sauransu.
3. Tsarin yau da kullum da gudanar da damuwa.
A lokacin canjin haihuwa, yana da mahimmanci a ci gaba da samun ingantaccen bacci, wanda zai taimaka wajen gyara garkuwar jiki da gyara jiki. Ana ba da shawarar zama a bacci na sa'o'i 6.5-8 a kowace rana, tare da yin yoga, tunani ko jiyya ta sauti.
Na uku, maganin halitta: hanyoyin kula da huhu maras magani.
1. Jirgin sauti yana jawo wa tsarin numfashi.
Binciken likita ya nuna cewa, amfani da muryoyin sauti na ƙananan ƙuduri mai kyakkyawan tasiri suna inganta hanzari na hankali, daidaita tsarin nervos na kai, da rageƙarfin garkuwar hanyoyin numfashi. Ana ba da shawarar:
- Sauraron kiɗan muryar 432Hz na yanayi, sau ɗaya a kowace safiya ko maraice, kowane lokaci na mintuna 30-40 (za'a iya yi yayin tunani, shawa ko zama cikin shiru)
- Zaɓin sauti na yanayi, kamar cikin daji, rafin ruwa, ko sautin ruwan sama, yana taimakawa wajen rage damuwa da inganta jinkirin hanyoyin numfashi.
2. Horar da numfashi - inganta ƙarfin huhu da ƙarfin jurewa.
1. Hanyar numfashi ta ciki.
- Zaune ko kwance, duk jiki ya yi sanyi, duka hannuwa suna a cikin jikinsa.
- Jawo iska a hankali har zuwa ciki yana fassara (kimanin 4-5 seconds), tsaya na 1-2 seconds, sannan a hankali fitar da iska har sai ciki ya koma matsayin asali (kimanin 6-8 seconds), maimaita 10-15.
- Yi wannan a kowace safiya da maraice sau 1-2, yana taimakawa wajen faɗaɗa alveloli, share ƙarin iska, da inganta oxygen a cikin jini.
2. Hanyoyin motsa numfashi na musamman: 6-4-10 hanya.
- Ja iska na seconds 6, tsayawa na seconds 4, ƙaddamarwa na seconds 10.
- Yi wannan sau 2 a kowace rana, a ci gaba da yin wannan na tsawon sati 2-3, yana taimakawa wajen daidaita tsarukan nervos, yana rage jinkirin numfashi da damuwa.
3. Jirgin jiyya - abokan aikin man shafawa na halitta.
1. Yin numfashi ko fadadawa mai ƙamshi: Man itace, eucalyptus, lavender, da man itace na pine, duk suna a cikin ɗigo 2-3 a cikin 100ml na ruwa mai tsabta don dilute, a faɗa a cikin dakin;
2. Shaka tururi na man shafawa: A cikin 1 liter na ruwa mai zafi, aɗa ɗigo 3 na man shafawa na eucalyptus, rufe kai da handuk don shaka tururin na tsawon mintuna 5-10. Kowane mako sau 1-2, yana rage jin haushi a cikin hanyoyin numfashi, yana inganta numfashi mai kyau.
4. Motsi mai sauƙi don inganta aikin huhu.
1. Tafiya da sauri: Aƙalla kwanaki 4-5 a mako, kowane lokaci 30-40 mintuna, yana taimakawa wajen inganta juriya, aikin huhu.
2. Yoga mai sauƙi: Kamar cat pose, big salute pose, ko baby pose suna taimakawa wajen faɗaɗa ƙirji, tare da yin amfani da motsa numfashi.
3. Kiri ko'ina, aikin girgiza hannu: A kowace safiya da maraice mintuna 10-15, yana karfafa zagayowar jiki, yana inganta ingancin iskar oxygen.
Na hudu, nazarin rubuce-rubuce daga masana: shaida ga maganin halitta a cikin lafiya na huhu.
1. Jaridar kiwon numfashi ta duniya (Respiratory Medicine) ta gudanar da bincike na dogon lokaci a kan mata a lokacin canjin haihuwa, ta nuna cewa ingantaccen motsa numfashi yana inganta jurewar jikin huhu da rage yiwuwar kamuwa da cuta;
2. Jaridar nazarin maganin kiɗa ta duniya ta tabbatar da cewa kiɗan tunani na 432Hz yana rage damuwa, yana inganta aikin nervos na parasympathetic, yana amfani ga marasa lafiya da ke da alamar numfashi mai tsanani;
3. Binciken maganin ƙamshi ya nuna cewa man shafawa na eucalyptus yana inganta gurgun hanyoyin numfashi da ciwon chronic bronchitis, musamman ga masu tarihin shan taba ko yanayin iska mai kyau.
Na biyar, tsarin saukaka kai: daga lura da rashin lafiyar zuwa ingantaccen kula.
1. A cikin farkon laga: Lura da canje-canjen numfashi (kamar karuwar tari, wahalar numfashi bayan motsa jiki, jin nauyi a kirji a cikin dare) ko samun nodules huhu daga binciken lafiya, kada ku taba daina shan magunguna ko yanke shawarar kula da lafiyar bada izini na likita.
2. Gyara jadawalin rayuwa, ƙara matsayin jiyya na halitta, da kula da horon numfashi, jiyya ta sauti da jiyya na ƙamshi.
3. Kula da sautuka na jiki, rubuta yawan tari, yawan wahalar numfashi da ingancin bacci a kowane mako tare da kididdigar ci gaban motsa huhu.
4. Idan alamomin ba su inganta ko sun ƙara tsananta, ya kamata a tuntubi likitan ƙwararren huhu don yin bincike da ya dace (kamar nazarin ƙananan doses, ko gwajin aikin huhu).
Na shida, shawarar magani: haɗin magani na halitta da na yau da kullum.
1. Wane lokaci ne ya kamata ku ga likita da gaggawa.
- Tari mai ci gaba (fiye da makonni 3 ba tare da lafawa ba)
- Numfashi mai sauri ko ƙarin jini, tsananin farka saboda wahalar numfashi a cikin dare.
- Idan nodules huhu suna karuwa a fili ko suna tare da jin ƙarancin jini, ragin nauyi.
2. Musamman magani da magani na halitta suna cike juna.
- Tare da jagorancin likita, za a iya haɗa magungunan halitta kamar horon numfashi da abinci na lafiya don inganta tasiri,
- Idan ya zama dole a yi amfani da kyakkyawar rigakafi ko maganin kashe kwayoyin cuta, ya kamata a bi shawarwarin likita, ku koma tsari na kulawa na halitta bayan alamomin sun dawo daidai.
Na bakwai, inganta kai: shirye-shiryen lafiya na dogon lokaci tsakanin canjin haihuwa da lafiya na numfashi.
1. Motsawa da jin daɗin lafiyar huhu, shiga cikin kungiyoyi ko kwasa-kwasan kan layi na inganta aikin huhu, tare da haɗuwar juna;
2. Koyo game da haɗe jiki da hankali (kamar tunani, yankan ganye, ko fure) don rage abubuwan da ke jawo damuwa;
3. Zama da biyan kudin gudanar da bincike akai-akai, musamman ga waɗanda ke da tarihi a cikin iyali, waɗanda ke shan taba ko cututtukan ci gaba, ana ba da shawarar a gudanar da binciken lafiya na huhu na ƙarancin yabo duk shekara 1-2.
Na takwas, shawarwarin aikace-aikace na yau da kullum.
Bayan tashi daga barci, bude taga na mintuna 10, yi numfashi na ciki a haɗe da sautuka na 432Hz suna kunnawa;
Bayan cin abincin rana, zuwa wajen shakatawa na gari don tafiya da sauri na mintuna 30, ku shaka iska sabuwa, da yin yoga mai sauƙi kan grass;
Maraice, a yi amfani da man shafawa na halitta na turmeric tare da shan ruwa, ku haɗa da man shafawa na eucalyptus a cikin ruwan wanka, tare da yin tunani da jiyya ta sauti don taimakawa wajen bacci.
A taƙaice, wajen fuskantar alamomin numfashi a lokacin canjin haihuwa da yiwuwar hatsarorin nodules huhu, duka maza da mata suna buƙatar yin amfani da hanyoyi masu yawa wajen shakatawa. Daga nazarin abinci, gudanar da yanayi mai kyau, da motsa jiki na jiki da tunani zuwa magungunan halitta na zamani, kowanne mataki yana da tsari mai kyau da za a bi. Ci gaba da lura da kai da rubutu, tare da haɗin gwiwa da ƙwararrun likitoci, a ƙarshe za a yi nasarar shiga cikin hanyar shakatawa mai laushi da ba tare da magani ba, wanda zai ba wa mutum damar samun numfashi lafiya da jin daɗin jiki. Yana da mahimmanci a aiwatar da waɗannan shawarwari, ko a gida, ofis ko wajen shakatawa, don jin dadin "kowane numfashi yana da lafiya" a cikin sabon yanayi na rayuwa.