Menopause wani lokaci ne da kowa ke fuskanta a cikin rayuwarsu, ba tare da la’akari da jinsin su ba, suna gamuwa da canje-canje na jiki da na hankali. Tare da karuwar shekaru, tsarin hormones a jiki yana canzawa, tare da tashin hankali mai yawa a matakan hormones, wanda ke shafar rayuwar yau da kullum da kuma aikin ofis. Wannan labarin zai mai da hankali kan "dabaru na motsa jiki," "matsi na aiki da sana'a," "rashin ƙwazo a aiki," da "samar da abin da za a yi ta hanyar motsa jiki: rushe matsi da rashin ƙwazo." Za a bincika tushen wadannan matsalolin da alamu daga hangen nesa na menopause, tare da bayar da hanyoyin magance su na musamman da na kwararru.
1. Fahimtar jinsin jiki da na hankali a lokacin menopause
Maza da mata suna fuskantar canje-canje masu yawa na hormones bayan shiga tsakiyar shekarunsu. Ga mata, wannan yawanci yana bayyana a rage fitar da estrogen, yana haifar da rashin daidaito a jini, zafi mai sauri, gumin dare, rashin bacci, damuwa, da kuma tunani mai rauni. A gefe guda, maza suna fuskantar raguwar testosterone, wanda zai iya haifar da rage sha’awa, ƙarancin jin daɗi, gajiyawar jiki, da rashin maida hankali. Dukkanin bangarorin biyu na iya fuskantar gajiyar jiki, raguwar kwayoyin gashi, raguwa a tunani da rashin karfin jiki. Waɗannan matsaloli na jiki da na hankali yawanci suna shafar aiki, suna ƙara ƙarfin matsi a wurin aiki.
2. Matsi na aiki da rashin ƙwazo na jiki
A lokacin menopause, abubuwan da ke haifar da matsi a wurin aiki suna bayyana sosai, ciki har da tsammanin manaja, matsa lamba na aiki, wahalar haɓaka, ko kuma rikice-rikicen zamantakewa. Waɗannan matsi na waje suna haɗuwa da canje-canjen jiki, suna sa masu fama da menopause jin cewa suna "rashin ƙwazo" da "rashin sha'awa". Tsawon lokacin fuskantar matsi yana iya haifar da ingantaccen tsarin jiki, wanda ke shafar lafiyar kwakwalwa, kamar serotonin da dopamine, yana haifar da ƙarin damuwa, rashin ƙarfin jiki, tsoro, da rashin maida hankali. Binciken lafiya yana nuna cewa matsi mai yawa yana haifar da rashin daidaiton HPA axis, yana haifar da yawan tunani mara kyau, da jiki yana zama mai sauƙin kamuwa da cuta.
3. Amfanin motsa jiki na jiki da na hankali
Motsawa akai-akai shine babban tsarin magani na kiwon lafiya don inganta matsalolin menopause. Bincike ya nuna cewa yin motsa jiki mai aiki sau 3 zuwa 5 a kowane mako, tare da kowanne yana ɗaukar minti 30 zuwa 45, zai iya ƙara fitar da dopamine da endorphins a jiki, yana taimakawa rage damuwa, jin nauyi, da inganta ingancin bacci. Hakanan, yin horo tare da nauyi (kamar shahararrun tarin ko dumbbells), sau 2 zuwa 3 a wata, yana iya rike mass na tsoka, yana inganta metabolism da ƙazamin ƙashi. Motsa jiki kuma zai iya inganta ƙarfin kai, ya gina tunani mai kyau, yana rage matsi.
Bayani:
Matar mai shekaru 45, mai gudanarwa, ta kasance tana fama da rashin bacci, zafi mai sauri, da canje-canjen dangantaka, wanda ya haifar da rage sha’awar ta. Daga bisani, ta yi rijista don shirin motsa jiki, ta shirya lokacin da ta ke yawan tafiya, iyo, da yoga, wanda ya taimaka mata inganta yanayin damuwarta, aikinta da maida hankali sun dawo sosai.
4. Hanyoyin da za a samar da halayen motsa jiki na musamman
1. Saita ƙayyadadden da ingantaccen buri
Misali, tafiya sau huɗu a mako, kowanne na minti 30, ko halartar taron motsa jiki kamar yoga sau ɗaya a mako da horo na cycling, don rage jin kadaici da rashin sha’awa. An ba da shawarar fara yin motsa jiki a hankali, tana kiyaye bugun zuciya tsakanin 60-70% na mafi girman bugun zuciya (max heart rate = 220 - shekaru).
2. Zabar nau'in motsa jiki da ya dace da yanayin kai
Sabbin masu motsa jiki zasu iya zaɓar motsain da ba su da ƙarfi kamar sauri, hawan keke, tai chi, da iyo, yayin da waɗanda ke da ƙarfin jiki zasu iya shigar da horo tare da nauyi, an ba da shawarar fara tare da motsa jiki na jiki kafin haɓaka ƙarfi.
3. Amfani da kayan aikin rikodin motsa jiki da abokan hulɗa don jaddada juna
Kayan aikin motsa jiki, agogo mai jiki suna iya sanya bayanan adadin motsa jiki, da saita burin yawan mataki a kowace rana (misali 8000 matakai), ‘yan uwa, abokan aiki za su iya kulawa da junansu, suna ƙirƙirar sha’awa mai kyau.
4. Misalin hanyoyin motsa jiki masu sauƙaƙe ga masu fama da menopause
(1) Zafi: jujjuya haɗa (5 minti).
(2) Motsa jiki: sauri ko gudu (20 minti).
(3) Horon nauyi: squat 15 sau, push-up 10 sau, jujjuya tare da gajeren igiya 12 sau, kowanne aikin 2 rukuni.
(4) Wasa: cikakken jiki na minti 5-10, mai da hankali kan sassauta baya da kafa.
5. Maganin motsa jiki na hankali
Maganin hankali tare da yin numfashi a hankali da zurfi a kowace rana na minti 10-15, za’a iya amfani da kiɗan mai laushi 5Hz zuwa 12Hz (kamar sautin sinadarin halitta, kiɗan piano) a matsayin taimako, ana ba da shawarar a yi shi da safe ko kafin kwanciya, yana mai da hankali kan fahimtar jin daɗin jiki da haɗin gwiwa tare da yin numfashi a hankali, da daidaita yanayi na kai.
6. Yadda aiki da motsa jiki zasu iya tallafawa juna, rushe matsi da rashin ƙwazo
1. Gudanar da lokaci da tsara jiki
Ana ba da shawarar cewa ma’aikata suyi magana da manajan su, su tsara lokacin motsa jiki (kamar sauri da hutu, ko kuma gym bayan aiki), ƙirƙirar “ƙaramin motsa jiki,” ga minti 5-10 na motsa jiki don ƙara ƙarfin jiki, daga guje wa zama tsawon lokaci.
2. Muhalli mai kyau na motsa jiki a wurin aiki
Kamfanoni zasu iya bayar da kayan motsa jiki, kafa wuraren motsa jiki, da shirya gasa tare, don inganta alaka da ƙwazo tsakanin ma’aikata. Kamfani na iya saita kowanne mako a matsayin “ranar lafiya” ko gasar safa, don motsawa ma’aikata su tallafa wa juna.
3. Canjin karɓa da sadarwar goyon baya
Masanan menopause sau da yawa suna jin shakkar kai da ƙin karɓa a wurin aiki, ya kamata su gina hanyar sadarwa mai goyon baya (kamar duba ƙungiyar menopause, halartar shawarwari na hankali), don rage jin kadaici da karɓar canje-canjen halin jiki.
4. Gane tushen matsi da rabe-rabe
Ana ba da shawarar rubuta "journals na matsi" don raka'a kowane rana tare da gano tushen matsin lamba na mutum (ji, lafiya), abubuwan da suka shafi aikin (matsin lokaci, rashin cimma burin) da kuma abubuwan da ke janyo gurɓatawa (rikice-rikicen ma’aikata, canje-canjen ƙungiya), daidaita kowanne matsi domin sanin yadda za’a inganta.
5. Tsarin kyautar ƙaramin mataki
Idan an cimma shirin motsa jiki, a bayar da kyauta ta kai (saya kayan da ake so, shirya karamin tafiya), domin ƙarfafa mutum su ci gaba da halaye masu kyau tare da ƙarfafa ƙarfin su.
7. Haka nan hukumomin bincike na ƙwararru
Duk binciken kiwon lafiya na duniya da na tunani sun nuna cewa motsa jiki na yau da kullum yana iya rage damuwa, rashin bacci, da fushin da ke tasowa a lokacin menopause, yana rage yawan cututtuka masu alaƙa da matsi. Musamman motsa jiki a ƙungiyoyi, motsa jiki a waje, da haɗa motsa jiki da abubuwan rayuwa (kamar shuka) suna taimakawa wajen inganta ƙarfin zuciya da kuma inganta tsarin juyayi. Binciken lafiya na Harvard ya ce motsa jiki yana haifar da "saukaka dopamine" wanda shine hanya mafi kyau don magance rashin ƙwazo.
8. Wasu magunguna na halitta da hanyoyin tallafi
1. Aromatherapy: Ana bayyana cewa turaren lavender da geranium suna inganta jijiya, suna rage damuwa da rashin bacci. Ana iya amfani da turare a dakin kwana na minti 15 kafin kwanciya, ko saukar da suka a kan duka 2 a kan handkerchief da numfashi mai kyau.
2. Maganin kiɗa: Zabi kiɗan jazz ko kayan kiɗa na al’adun masana’antu na 40-60Hz, wanda zai taimaka rage yawan fitar da cortisol, yana kyautata halin zuciya.
3. Pilates da horon numfashi: Ayi sau 2 a mako, haɗa haɗa tare da motsa jiki na jiki da yin numfashi na ciki, inganta jiki da ruhin mutum, yana inganta juyin jini a jiki.
4. Abinci da gina jiki: Cin abinci mai ɗauke da B vitamins, calcium, magnesium, da Omega-3 fatty acids (kamar tsire-tsiren leafy, gyada, da kifi na teku) yana taimaka wajen daidaita hormones. Guji abinci mai yawa na sugar da mai don rage tasirin canje-canje na jini a kan tunani da ƙarfin jiki.
9. Shawarwarin lafiya idan an sha wahala sosai
Idan an yi ƙoƙari tsakanin hanyar da aka ambata na daidaitawa na watanni 3 zuwa 6, amma ƙarfin jiki da halayen hankali suna ci gaba da raguwa, ana ba da shawarar a tuntubi ƙwararrun likitoci. Matar za ta iya tuntuɓar likitan mata don duba ko wajibi ne a yi amfani da maganin hormones (HRT); maza kuma zasu iya auna testosterone tare da likitan urology. Likitan zamantakewa yana iya bayar da goyon bayan magani ga damuwa da rashin bacci (kamar maganin tunani, da magunguna) don hana tsanantawa.
10. Shawarwarin inganta kai da sabuwar salon rayuwa
1. Gina sha’awoyi da yawa: Zai yiwu a koya sabbin kwarewa, shiga cikin aikin sa-kai, don inganta abun da ke cikin rayuwarka da jefa damuwa a gefe.
2. Gina kwarewar mutum: Saita lokacin "kiyayewa na kai" yana nufin jin daɗi da lafiya, ko kuma jin daɗin shan shayi ko yin tunani yana taimaka muku sake tabbatar da ikon rayuwarku.
3. Duba burinku akai-akai: Duba canje-canjen jiki da hankali yayin da kuke fuskantar menopause, daidaita tsammanin ku don la'akari da wannan lokaci a matsayin mai mahimmanci da mai ma'ana.
Kammalawa
Menopause na iya zama babban canji a rayuwa, maza da mata suna fuskantar ƙarancin ƙwazo da rashin daidaito a wurin aiki da rayuwa, wanda na iya shafar aikin ofis da darajar kai. Sai dai kawai tare da fahimtar dalilan jiki da na hankali, kafa tsarin motsa jiki na yau da kullum, inganta tsarin aiki, amfani da magungunan halitta da abincin kiwon lafiya, da neman taimako idan ya zama dole, zamu iya rage matsa lamba da rashin ƙwazo, da sabunta sabon labarin rayuwa mai ƙarfin kai. Ta hanyar aiwatar da takamaiman matakai, zaku ga matsayin jiki da na hankali yana zama na kwanciyar hankali da jin daɗi a zamanin menopause, ko a wurin aiki ko a cikin dakin karatu.