Menopause na mataki ne na rayuwa da kowane mutum yake wucewa, amma ko dai mace ta shiga tsarin dakatar da haihuwa, ko dai namijin ya fuskanci raguwa a cikin testosterone, wannan lokacin canjin yana zuwa da ƙalubale ba kawai a fannin jiki da tunani ba, har ma a bayyane a canje-canje a surar jiki da fata. Maimakon haka, maza da mata da ke fuskantar menopause suna bayyana cewa raguwar shaharar fata, ƙarin wrinkles, ruwan fata, ƙarin mai, da bayyanar jijiyoyi (spider veins) suna haifar musu da damuwa. Don magance waɗannan canje-canje a surar jiki da fata, yana da matuqar muhimmanci a samu kyakkyawar fahimta game da kariya ga kai, sabbin ƙa'idodi na abinci, da daidaitawa cikin salon rayuwa. Wannan rubutun zai haɗa ingantattun ra'ayoyin likitanci da tatsuniyoyi, don inganta dalilan da ke tattare da su, da kuma bayar da cikakkun mafita, don taimaka wa kowane mutum da ke fuskantar menopause wajen dawo da lafiyar fata tare da bayyana jin daɗin kai.
1. Nazarin Dalilan Canje-canje a Surar jiki da Fata a cikin Menopause
1. Canji a Hormone da Raguwa
Lokacin da mace ta shiga menopause, matakan estrogen a cikin jikin sun ragu, wanda hakan yana shafar samar da collagen da elastin, yana haifar da fata mai rauni, bushewa, da rashin elasticity, wanda hakan yana haifar da ƙarin wrinkles da ƙananan layu; a gefe guda kuma, maza suna fuskantar raguwa a testosterone a kowace shekara, wanda hakan yana rage yawan collagen da sebum a jiki, yana haifar da fata mai rauni da kuma shahararren launi.
2. Tsufan Jijiyoyi da Samuwar Jijiyoyin Spider
Jijiyoyin suna raguwa da elasticity yayin da shekaru ke ƙaruwa, micro-capillaries suna faɗaɗa, musamman lokacin da horon hormone a cikin hawan menopausal ba ya daidaita, wanda hakan yana haifar da bayyanar jijiyoyi (spider veins). Wannan yana haifar da jijiyoyi masu launin shuɗi da ja a kan fuskokin ko ƙafafu wanda ke ɓata hoto, tare da haifar da damuwa.
3. Harshen Free Radicals da Halayen Rayuwa Marasa Kyau
Gidan muhallin da ke waje, fuskantar hasken UV, rashin daidaito a abinci, ƙarancin motsa jiki, da wurare masu yawa suna ƙarawa cikin ƙarin samar da free radicals, wanda ke jawo tsufan sel, yana kawo shahararren fata da ruwan fata.
4. Hadarin da ke cikin shan abubuwan sha masu caffeine
Danyen kofi, shayi da kayan shaye shan caffeine, duk da cewa suna tasiri, suna kawo cutarwa ta hanyar sanya ruwa a jiki ya ragu, wanda ke haifar da ƙarin wrinkles da ƙananan layu, yana sa fata ta zama mai mai.
2. Manyan da Hanyoyin Gyara Domin Matsalolin Fata da Surar jiki
1. Kauracewa shan caffeine
- Maimakon shaye-shayen caffeine masu yawa, za a rage yawan shan kofi zuwa kwano guda a kowace rana, ko kuma a maye gurbin da tea mai rage caffeine kamar pu'erh, barley tea, ko tea na ganye (kamar chamomile ko tea ruwan rose), wanda zai rage damuwa da daidaita yanayi.
- Ƙarin shan Vitamin B, magnesium, da zinc: waɗannan ma'auni suna taimaka wajen narkar da yawan caffeine a jiki, rage tasirin sa akan jiki da fata.
- Ƙara shan ruwa mai yawa: yana da kyau a sha litoci 2,000 zuwa 2,500 na ruwa a kowace rana, a raba zuwa lokuta daban-daban, domin rage yawan caffeine da aka rage a jiki da kuma tabbatar da fata ta kasance mai ruwa, rage samuwar wrinkles.
2. Kula da Jijiyoyin Spider da Hanyoyin Rage Zafi
- Sanya socks na matsa jiki: wanda aka fi yi amfani da shi don waɗanda ke fuskantar jijiyoyin spider a ƙafar su, za su iya sanya socks na matsa jiki a lokacin aiki domin inganta dawowar jini da rage matsin jijiyoyi.
- Ka guji tsayawa ko zama na dogon lokaci: kowace awa dauki hutu na minti 3-5, yi motsa jiki kamar yatsan kafa da kuma bent kafi don inganta jini a ƙafafun; za a iya ɗaga ƙafafun sama har zuwa ajalin zuciya na minti 5-10 don rage matsin jijiyoyi.
- Hasken sanyi a wuraren da aka samo jijiyoyi: yin amfani da tawul mai sanyi ko gel na sanyi a wuraren da aka ga jijiyoyi, na minti 10-15 a kowace rana 1-2 lokaci, yana raunana faɗaɗewar jijiya da rashin jin daɗi.
- Maganin hasken laser: tuntubi likitan fata, bisa adadin dajiyoyi da zurfafa na jijiyoyin spider, a zaɓi 585nm dye laser ko 1064nm Nd:YAG laser, adadin jiyya ya dogara akan yanayin jijiyoyin mutum. Bayan magani, ka guji hasken rana, karfafa amfani da sunscreen da moisturizer.
- Abinci mai biogenetic flavonoid: abinci kamar oranges, grape seeds, hawthorn, albasa, da tafarnuwa suna da yawan flavonoids wanda ke inganta elasticity na jikin micro-capillaries. Ana bayar da shawarar shan 2-3 servings a kullum a matsayin snacks ko kayan hadawa na salad.
3. Sabon Abinci don Lafiyayyen Fata Mai Karancin Kananan Layi
(1) Samun collagen daga abinci na halitta
- Inganta cin abinci mai yawan Vitamin C kamar kiwi, grapefruit, broccoli, da koren barkono. Vitamin C na da muhimmanci don hanyar haɗa collagen. Shawarar shan 100-150 micrograms na Vitamin C a kowace rana.
- Tsokar nama, salmon, kwai da madara suna ba da sinadarin da ake bukata don samar da collagen, suna dawo da launi da elasticity.
- Ƙara Omega-3 masu kitso, kamar flaxseed oil, walnuts, da salmon, wanda zai rage fatara da kumbura a fata.
- Kayan nuts kamar almonds, cashews, da sunflower seeds suna da Vitamin E, suna kare fata daga sabbin free radicals, suna tabbatar da elasticity na membranes na sel.
(2) Abinci mai launin antioxidant
- Yi amfani da fruits da vegetables masu launi daban-daban a kowace rana, kamar tumatir ja, grapes purplish, yellow bell peppers, spinach kore, da pumpkin orange, su na dauke da beta carotene, flavonoids, polyphenols, da anthocyanins, suna karfafa gyaran fata da ƙarfin rigakafi.
- Ƙara shan green tea da polyphenol drinks, sau 3-4 a mako, kowanne 250 milliliters, ko haɗa da matcha.
(3) Ka guji abinci mai yawan sugar, mai, da fried food
- Abincin mai yawa na sugar yana ƙara yin sugar-coated abinci (AGEs), yana lalata collagen da sauri fata na tsufa. Shawarwarin rage 80% na sugar a abinci, kada a sha abubuwan sha masu sugar.
- Sarrafa yawan gishiri, kada ya wuce gram 5 a kullum, yawan gishiri na iya ƙara matsin jijiyoyi, yana haifar da kumburi da faɗaɗewar jijiya.
4. Tsare-tsare na inganta kai da kulawa na yau da kullum
(1) Kula da fata tare da tsari mai kyau
- Zaɓi sabon ruwan wanka na amino acid tare da rashin giya, rage yawan kwari. A yi wanka da safe da maraice.
- Bayan wanka, cikin minti 3, a yi amfani da serum mai dauke da hyaluronic acid, ceramide, da Vitamin B5 don karfafa kariya.
- Yi amfani da cream don riƙe ruwa, a yi massaging wurare na fata kafin kwanciya a kowace rana na minti 5-10 don inganta jini.
(2) Kiɗa da maganin tunani
- Zaɓi kiɗan tare da sauti na 432Hz ko 528Hz, yana taimaka rage damuwa da inganta ingancin bacci, shawarar yin zama tare da tunani na minti 10-20 kafin kwanciya, tare da jin sautin ta cikin headphones, yana rage damuwar menopause.
- Ana bayar da shawarar amfani da sautin ruwan tagwaye ko sautin tsuntsaye na yanayi, tare da ingantaccen turare (kamar lavender, lemon balm) don rage damuwa, sau 3-4 a mako.
(3) Motsa jiki daz
- Motsa jiki na aerobic kamar gudu, iyo, da hawa keke na aƙalla mintuna 150 a mako, yana inganta tafiyar jini, yana ƙara iskar oxygen a fata da kuma metabolism, yana rage damuwar menopause da jin haushi.
- Ƙananan horon nauyi (kamar amfani da elastic bands, dumbbells) na iya ci gaba da ƙarfin jiki tare da rage rashin ƙarfi, yana karfafa ƙarfin g hormone da sabunta collagen.
(4) Isasshen bacci
- Ana bayar da shawarar samun bacci na awa 6.5 zuwa 8 a kowace dare, a kwanta a gado kafin 22:30 zuwa 23:00, a kashe na'urar lantarki kafin mintuna 30 kafin bacci, don rage hasken blue, yana ƙara samar da hormones na gyaran jiki wanda ke taimakawa wajen ƙarin sabunta fata.
5. Holistic da Hanyoyin Taimako Masu Bakuwa
(1) Maganin fata daga likitoci
- IPL da aka yi amfani da shi don warkar da cututtukan jijiyoyi da tabo, yana da kyau a tsara jiyya bisa ga halin fata na mutum, kowannensu na kowane mako 4-6, adadin jiya 3-5.
- Ana amfani da serum mai dauke da girman jiki ko mikroscopic needles don inganta karuwar collagen da warkarwa.
(2) Magani na halitta
- Ana iya yin tunani akan amfani da herbs kamar dangur, shaidar ƙasa, dangam, da goji berries domin inganta jini da shimfidar fata. Tabbatar da masanin kimiyya na traiditon.
- Hanyar masa da turare: amfani da jojoba, rosehip, da evening primrose oil a matsayin tushe, haɗa 1-2 drops na Vitamin E, yana taimakawa rahusa tare da gyaran jiki da rage kumburi.
6. Taimakon ji da zamantakewa don ƙarin jin daɗi
- Yawaitar shiga cikin taron zamantakewa da abubuwan da suka shafi sha'awa (kamar feta, shuka, zane), yana faɗaɗa lokacin kawo hoto a jikin mutum, yana inganta jin dadin mutum da rage damuwar tsufa akan fata.
- Tattaunawa tare da abokai ko iyali game da canje-canje a surar jiki, yankin shawara na hankali, yana gyara tunani na kai, yana ba wa mutum damar karɓan ci gaban ilimin jiki.
Kammalawa
Dukkan maza da mata da ke fuskantar canje-canje a fata da surar jiki a yayin menopause za su iya inganta tsarin hormone, canza abincin su, rage caffeine, da gina kyakkyawar rayuwa ta yau da kullum, wajen kawo ƙarin canji. A lokacin amfani da wannan tsarin a rubuce, ana bayar da shawarar a ɗauki tsare-tsaren bisa ga yanayin mutum, idan ya zama dole a yi aiki tare da likitocin fata, likitan dakin gwaje-gwaje, ko likitan tsaka-tsaki domin shimfiɗa hanya mai inganci ta rage tsufa. Ta hanyar aikace-aikace na tsawon lokaci, ko da yaushe za a iya bayyana kyakkyawar fata ko da yake shekaru suna wucewa.