Menene tambayoyin gama gari da mata da maza suke fuskanta yayin sauyin shekarar jiki: karfin zuciya, canje-canje a bayyanar jiki da fata, farar gashi da kuma inganta sanin kai don hana farar gashi da yawan gajiyawa.
Yayin da shekaru ke karuwa, duk mutum zai fuskanci canje-canje da dama na jiki da na hankali, musamman bayan shiga shekarun gama gari. Maza da mata suna fuskantar canje-canje masu wahala ga jiki da na hankali a wannan lokaci. Sauyin shekarar jiki yana kawo sauye-sauye a tsarin hormones, wanda kuma ke shafar bayyanar jiki, fata da gashi, har ma a bangaren lafiyar hankali da ingancin rayuwa. Wannan rubutun na musamman yana bayar da bayani mai zurfi kan karfin zuciya, canje-canje a bayyanar jiki da fata, farar gashi da yadda za a inganta sanin kai don hana farar gashi da yawan gajiyawa.
Na daya, nazarin dalilan canje-canjen da sauyin shekarar jiki ke haifarwa
1. Sauye-sauyen hormone
Dalilin farko na sauyin shekarar jiki yana farawa ne daga canje-canje a tsarin hormones - mata suna samun raguwa a aikin ovaries, wanda ke haifar da raguwa mai yawa a matakan estrogen; maza kuma suna fuskantar "gama gari na maza" saboda raguwar testosterone. Wannan yana shafar aikin sassan jiki da hanzarin metabolism na kwayoyin halitta, wanda ke haifar da rashin juriya na fata, raguwar ruwa, da kuma raguwa a yawan aikin sel na gashi, wanda ke haifar da canje-canje a bayyanar jiki da farar gashi.
2. Free radicals da oxidative stress
Karuwar shekaru da canje-canjen hormone suna rage ikon jiki na kare kansa daga oxidative, wanda ke sa karuwar free radicals da ke haifar da saurin gajiyawa na fata da farar gashi, kuma yana danganta da rashin jin dadin zuciya, damuwa, da rashin daidaito a abinci. Wadannan matsaloli suna hanzarta tsufewar sel da kuma rage hasken fata.
3. Tasirin tsarin rayuwa da hankalin hankali
Tuna da damuwa na dogon zamani, damuwa mai tsanani, rashin ingancin bacci da rashin motsa jiki suna janyowa fata ya gaji, da gashi ya fara yin fari. Wadannan matsaloli suna shafar lafiyar hankali, suna haddasa raguwar gwiwar mutum da damuwa game da matsayin su.
Na biyu, karfin zuciya: farawa mai zurfi don warkarwa
1. Menene karfin zuciya
Karfin zuciya hanya ce ta binciken kai da kula da hankalin da ya kunshi yin tunani, rubuta jarrabawar yau da kullum, da karanta littattafan bunkasa, wanda ke taimakawa mutum nazarin canje-canjen jin dadinsa da yanayin jikinsa. Ta hanyar wadannan horaswa, mutum na iya fahimtar imanin sa, dabi'un sa, da kuma yanda za a canza fargabar tsufa.
2. Tsarin warkar da karfin zuciya
* Gano lokacin shakatawa, kowace rana a kowane lokaci mai tsawo na mintina 30 don yin tunani ko karanta littattafan da suka shafi tunani (kamar "Ikon Yanzu" da "Alamar Tunani").
* Shirya littafin rubutu, don rubuta canje-canjen yanayi na yau da kullum, tare da abubuwan da suka shafi lafiyar jiki da fata.
* Yi rubuce-rubuce na tattaunawa da kanka sau 2-3 a mako, misali, tunani kan "me tsufa ke nufi?" kuma kammala da hirar kanka na farko.
* Shiga karatun rukuni na tunani tare da kwararren mai ba da shawarwari (shawarar rukunin kanana na mutum 5-10), kowanne darasi yana daukar mintina 45-60.
3. Tsarin maganin karfin zuciya na murya
* Kowane dare kafin bacci saurari sautunan dabi'u 432Hz (kamar ruwan sama, busa iska, da karar tsuntsaye), na mintuna 40, yana taimakawa wajen daidaita tsarin lafiya da kwanciyar hankali na hankalin.
* Ana iya amfani da kiɗa na classical mai nutsuwa (kamar Bach, Mozart) tare da ƙarar 45-55 dB, don ƙirƙirar lafiyayyen yanayi, tare da haɗa fasahar zance (kamar tunanin kasancewa cikin hasken dumi).
Na uku, canje-canjen bayyanar jiki da fata: fahimta, kariya da hanyoyin ingantawa
1. Alamu da dalilan tsufewar fata
Matan da ke cikin shekarun gama gari suna fuskantar fata mai haske, karuwar tabo, bushewa da takura, da wrinkles da jan fata, yayin da mazan kuma za su iya fuskantar fata mai laushi, bushewa da rashin daidaiton mai. Rashin collagen, raguwa a ruwa da raguwar ikon gyarawa shine babban dalili.
2. Hanyoyin kariya da ingantawa
(1) Abinci
* Gina abincin mai gina jiki mai yawa na antioxidants, kamar blueberries, tumatir, gindin nuts, da ganyen kore mai zurfi a yawan kauri kadan.
* Ci 2-3 gram na vitamin C a kowace rana (kamar citrus, kiwi) don inganta hada collagen.
* Gina omega-3 fatty acids (ana ba da shawarar cin kifi mai kyau, man flaxseed, da walnuts).
(2) Motsa jiki mai kyau
* Ana ba da shawarar akalla motsa jiki mai karfi sau 3 a mako (kamar hanzari, iyo, ko hawa keke) na mintina 30-45, don inganta zagayowar jinin jiki.
* Karuwar motsa jiki mai karfi (yoga, horon zare), sau 2 a mako na tsawon mintuna 30, don karfafa tsarin goyon bayan tsokoki a jiki.
(3) Kula da fata
* Kowane safe da dare a yi amfani da mai tsabta mai laushi na amino acid, don tsaftace fata, da kuma yin amfani da ruwa mai acidici don dawo da kariyar fata.
* Ana ba da shawarar zaɓar mai mai sanyi da vitamin C, E da hyaluronic acid, da kuma samfurin peptide mai yawa don murkushe ɗan ƙwanƙwasa zuwa ga fata.
* Yi amfani da fata mai laushi sau 1-2 a mako, tare da zaɓin na dabi'u mai ƙarfi da mai ɗauke da ruwa.
* Lokacin fita a rana, a tabbata ana amfani da sunscreen mai PA++++ da SPF50 ko fiye, a sabunta duk sa'o'i biyu domin daukaka fata daga hasken rana.
* Sha ruwa mai yawa (ana ba da shawarar 2000-2500cc a kowace rana) don tabbatar da ruwa a jiki da fata.
(4) Hanyoyin taimako na likita
* Tuntuɓi likitan fata don tantance ko ya kamata a yi amfani da A acid, jiyya na laser, kamar ba tare da peeling ba na laser da kuma jiyya na tumor na fraxal don inganta collagen.
Na hudu, farar gashi: hanyoyin, kariya da dabarun warwarewa
1. Mulkin gashinka na jiki
Launin gashinka yana samuwa daga ƙwayoyin melanocytes a cikin follicle. Bayan shiga shekarun gama gari, raguwa a yawan rabon melanocytes yana faruwa, har ma a tsawon lokaci sun tsarin suna mutuwa, wanda ke haifar da gashinka ya rasa launi.
2. Mahimmancin farar gashi
* Dogon lokacin damuwa, damuwa da rashin bacci suna daga cikin masu haɗari.
* Rashin daidaiton abinci (kamar rashin vitamin B12, folate, copper, da ƙarfe).
* Matsalolin thyroid da rashin aikin jiki.
* Yabo ta hanyar gado.
3. Hanyoyin rage farar gashi da kariya
(1) Abinci
* Ana ba da shawarar cin abinci da ke dauke da copper (dabbobi, kayan lambu masu duhu, da ganyen cashew), ƙarfe (jarman ja, spinach), vitamin B12 (kifi, kwai, da madara), da folate (kankana, wake).
* Yi amfani da abinci da ke dauke da tyrosine, kamar cuku, tofu, da nama na turkey, suna taimakawa wajen hada melanocytes.
(2) Magungunan gargajiya da jiyya na dabi’u
* Magungunan gargajiya kamar shou wu, sesame, da mulberry suna da tarihin tsawaita gashinka, ana iya shan su a kowace rana tare da ganye na 5-10 gram.
* Aiki da mai ƙamshi kamar rosemary, ginger, da shallot, da 2-3 gurbatacce cikin man filawa, a yi ta yin masa masa, akai-akai na minti 5 kowace rana.
* Shawarar sanya melatonin (dole ne a tantance kwararren likita), yana da maganganu da dama da ke nuna taimako wajen ƙarfafa kyawun gashinka.
(3) Tsarin kulawa mai kyau
* Zabi shamfu na amino acid da kayayyakin da ba su da silicone, domin rage nauyi akan follicle.
* Yi aiki akalla sau 1-2 a mako don tsaftace fata da kuma shafawa, don tabbatar da gaskiya ga follicle.
* Rage amfani da na’urar bushe da kuma lokutan zanen sinadarai, don kula da karfin gashinka.
Na biyar, inganta sanin kai: mahimmin sashi na hana farar gashi da yawan fata
1. Gina ikon sanin kai
* Kowace rana fara da hanyar numfashi, kula da numfashinka da jin dadin jiki na mintuna 3-5, koya don daidaita yanayin.
* Tsara lokacin tunani a kowane mako, nazarin asalin damuwa, da jin dadin rayuwa.
* Rubuta shirin rayuwa da canje-canjen jin dadi, ta hanyar taimako mai tsawo don gano lokacin damuwa da canje-canjen jiki.
2. Gyaran jin dadin yanayi da sarrafa damuwa
* Yi amfani da ajanda na jin dadin yanayi, kowace dare a nazarci yanayi na yau da kullum, da tsayar da asalinsu da dabarun daidaita.
* Yi amfani da jumla mai jawo hankali (kamar "canja wuri ke sa ni karfi") don canza fassarar gashi da tsufa.
* Shiga cikin ayyukan rukuni waɗanda ke taimakawa wajen sauƙaƙe damuwa (kamar dabbobi, lambu, da yoga mai laushi), don inganta jin dadin rayuwa da rage damuwa.
3. Hanyoyin haɓakawa masu amfani
* Koyi sabbin girke-girke da matakai na lafiya a kowace mako, don samun sha’awa da ƙarin kuzari.
* Yi amfani da lokacin hanzari (20 mintuna), tsawaita (10 mintuna) da sautin warkarwa (kamar sauraron sautin soyayya 528Hz, akai-akai mintuna 30, don saita kyakkyawan jiki).
* Duk kowane lokaci na kwata tsara sabon burin (kamar tabbatar da yanayin fata, rage yawan gashinku, ko damuwa cikin kasa 5), sa’ad da aka tsara matakai masu kyau da tsarin lada.
Na shida, shawarwari masu inganci
1. Ana ba da shawarar kaiwa ga kwararren lafiya akai-akai, don gwaje-gwajen endocrine, tantance abinci da ninin fata.
2. Yi kulawa daga ciki har waje, yana da nasaba da abinci, motsa jiki, tunani, daidaitaccen aiki, jiyya na kwararru, da jiyya na likita, duk suna rage saurin tsufa da inganta ingancin rayuwa.
3. Kowane rana yi amfani da dabarun tunani da nazarin kai, ka koyi mu’amala da canje-canjen ka tare da yarda, ka rungumi bunƙasa da haɓaka da juyin juya halin da shekarun gama gari ke kawo.
4. Yi amfani da shawarwarin da kwararru suka bayar (kamar abinci, sauti, tsarin kulawa, da karfin zuciya da aka ambata a cikin rubutun), da kuma gwada tsare-tsare na ci gaba da gyara mataki, domin kowanne mutum yana iya fuskantar kyakkyawan makoma mai lafiya da haske a cikin rayuwarsa.
Wannan jagorar tana fatan taimaka wa kowane mai karatu da ke shigowa ko zai shiga a wannan lokacin na gama gari, ya fahimci dalilan canje-canjen da ke faruwa, ya yi amfani da hanyoyin da suka dace da kimiyya, da kuma inganta sanin kai, domin hana gashinku farare da fata daga yawan tsufa da rungumar sabon matakin rayuwa mai dace da lafiya da kyan gani.