Matan da mazan da ke cikin lokacin canjin shekaru suna fuskantar canje-canje da yawa da kuma rikice-rikice a fannin lafiyar jiki da tunani. Waɗannan canje-canjen sun haɗa da rashin daidaiton hormone, raguwar aikin ƙwayoyin jiki, canje-canje a tsarin jiki, da yawaitar cututtukan chronic. Musamman a fannonin matsalolin barci, matsalolin ƙwayar fitsari, polycystic kidney syndrome da kulawar lafiya ta koda, waɗannan suna zama manyan matsalolin da ke damun ingancin rayuwar waɗanda ke cikin lokacin canjin shekaru. Yadda za a yi amfani da sabbin ilimi wajen ɗaukar matakan inganta barci ga manya, da haɗa jigilar kai, hanyoyin warkarwa marasa magani, da taimakon likita a cikin tsari na tsarin, abu ne da ya zama dole ga kowane mutum da ke shigowa cikin lokacin canjin shekaru da iyalansu su san.
1. Matsalolin barci a lokacin canjin shekaru: Nazarin sababbin hanyoyi da dabarun inganta kwarewa
(a) Sanadin matsalolin barci
Bayan shigowa cikin lokacin canjin shekaru, ba da maza ko mata ba, suna fuskantar canje-canje masu tsanani a cikin tsarin neu endocrine da ke tasiri daga canje-canje na hormone (kamar estrogen da testosterone). Wannan canje-canjen hormone yana shafar tsarin hypothalamus-pituitary da kuma sakamakon secretion na melatonin daga pineal gland, wanda ke haifar da rashin daidaiton lokutan barci, jin wasu matsaloli kamar tashi daga barci da wuri, da wahalar shiga barci.
Bugu da ƙari, damuwa, rashin jin daɗi, zafi mai yawa, gajiya da yawan fitsari a daki suna haifar da matsala ga barci, musamman ga mata. Hakanan, ciwon ƙwaya, jin rashin jin daɗi a haɗe da damuwa na rayuwa da matsalolin barci na farko za su iya ƙaruwa a wannan mataki, suna haifar da haɗin gwiwar matsalolin barci.
(b) Yanayi da bayyana damuwa
A cikin rayuwar yau da kullum, yanayin rashin barci na al'ada a lokacin canjin shekaru yawanci yana faruwa yayin da mutum ke juyawa a dare, yana tunanin abubuwa da yawa, yana jin zafi a jiki, yana jin sanyi da zafi a lokaci guda ko kuma yana tashi sau da yawa a cikin dare saboda yawan fitsari, wanda ke haifar da rashin jin daɗi a gaban rana, da jinkirin lokutan bacci, da ke shafar karatu, aiki da zamantakewar al'umma sosai.
(c) Inganta hanyoyin da suka dace da tsarin
1. Tsarin sautin sauti
Sakamakon binciken asibiti ya nuna cewa amfani da sautin halitta na ƙananan mitoci (528 Hz), kamar sautin ruwan sama, ƙwarin itatuwa ko ƙarar teku zai iya taimakawa kwakwalwa shigowa cikin yanayin barci mai zurfi. An ba da shawarar a kunna shi a cikin minti 30 kafin barci tare da sauti akai-akai na mintuna 30-60, tare da sautin da ba ya katse barci. Tare da atisaye na numfashi (kamar numfashi a hankali na seconds 4 shan numfashi, seconds 7 rike da numfashi, seconds 8 fitar da numfashi), zai iya inganta sakamakon secretion na melatonin da lafiyar jiki da tunani.
2. Hanyar shafa wurin
Za a iya shafa wurare kamar "Shen Men" (kan ƙarshen yar karfi a wuyan hannu) da "Feng Chi" (gabas da yamma na wuyanka) da tawali'u, tare da shafa tsakanin mintuna 3-5 a kowane wurin, duk maza da mata suna iya amfani da shi, yana taimakawa wajen sakin jiki daga damuwa.
3. Kara melatonin
A lokacin canjin shekaru, za a iya ƙara melatonin mai ɗabi'a (ana ba da shawarar amfani da miligrams 0.3-3) bisa ga jagororin likita, tare da tsare-tsaren lokacin barci da tashi, don inganta rashin daidaiton endokrine wanda ke haifar da rashin daidaiton lokutan barci, amma a guji amfani da shi na dogon lokaci don guje wa dogaro da sakamakon.
4. Gudanar da tsawon barci
Ya ƙunshi riƙe tsari na yau da kullum, kada a yi amfani da na'urorin kwamfuta a gado, guje wa motsa jiki mai yawa kafin barci, da rage shan caffeine da giya. A duba da bukatun wurin, za a iya daidaita hasken muhallin, a yi amfani da firam mai ruwan kai da ƙananan fitilun lokaci, don ƙirƙirar wurin da ya dace don yin barci.
5. Hanyar tunani da lura
Yin tunani a lokacin barci na mintuna 10-15 tare da tunanin numfashi ko jigilar jiki, za a iya amfani da jagorancin MBSR (mindfulness-based stress reduction) don mayar da hankali ga duk wani numfashi da jin daɗin jiki, yana taimakawa wajen kwantar da damuwa da tashin hankali a cikin jiki.
6. Hanyar magani da tantancewa
Idan ana fuskantar rashin bacci mai tsanani ba tare da maganin lafiya ba, an ba da shawarar gudanar da gwajin jiki da yawa na bacci (kamar Polysomnography) don bincika wasu matsalolin barci da kuma zaɓin magungunan bacci na ɗan lokaci, ko kuma melatonin receptor modulator, don inganta ingancin barci.
2. Matsalolin tsarin fitsari: Bambance-bambancen jinsi da tsare-tsaren lafiyarsu
(a) Tsarin nazarin
Yayin da shekaru ke karuwa, maza suna fama da matsalolin da suka shafi girman prostate, rage testosterone, suna fuskantar hanzarin fitsari a dare, wahalar fitsari, da ƙarin fitsari; mata suna fuskantar mawuyacin hali na fitsari daga bacewa da rage estrogen, da jujjuyawar jikin pelvic da kuma sakin urethra, wanda zai iya haifar da rashin tantance fitsari na damuwa. Bugu da ƙari, kowane jinsi suna da haɗarin ƙarin ƙwayoyi a kan dutsen fitsari da raguwar aikin koda.
(b) Alamomin al'ada da yanayin rayuwa
Matan da ke cikin lokacin canjin shekaru suna yawan tashi malam daren, suna kwanciya tare da karamin fitsari da jin zafi; mata suna fuskantar yawan zazzabi, lokacin tsayawa da ya sa fitsari yana gurgunta, suna buƙatar sanya kayan kariya a lokacin yini. Waɗannan abubuwan na iya haifar da yawa shan damuwa sosai ga tsaro na zamantakewa, fita, da ma dangantaka tsakanin ma'aurata.
(c) Tsare-tsaren gyara masu kyau
1. Gudanar da sha
Ana ba da shawarar sha mai yawa a cikin kwana, amma a rage shi na awanni 3 kafin barci don rage nauyin ƙoda; ana guje wa shan abin sha mai zaki da tsuma (kamar kofi, shayi, abubuwan sha masu zaki) a cikin rana.
2. Horar da tsokar pelvik (Kegel exercise)
Mafi kyau ga kwanciya da ke fama da rashin tantance fitsari. Tsarin yana haɗa da tsukewa da tsokar pelvic (jin kamar kana rike) na tsawon seconds 5-10 sannan a saki, a maimaita 10-15 na rawar, ana ba da shawarar gudanar da 3-5 na rawar a kowace rana. Ma'anar aikace-aikacen tsokar pelvic har ma da maza yana da amfani ga lafiyar prostate da ingancin jima'i.
3. Sanya magani da shafa jiki (na maza)
Masana a fannin urology na iya ba da shawarar amfani da alpha-adrenergic blockers ko 5-alpha-reductase inhibitors, tare da shafa mai da fatar koda, don rage kaurin jini.
4. Shafa estrogen (na mata)
Don gyara siffar urethra da kuma bushewar farji, likita zai iya ba da estrogens na ƙarancin mataki don amfani a wurin fitowar urethra da kuma farjin, yana taimakawa wajen ƙarfafa membranes da rage kamuwa da cuta.
5. Hanyoyin dabi'u da phytochemicals
An tabbatar da cewa abubuwan sha na cranberry, probiotics, da man ƙwaya na gourd suna da kyau ga lafiyar hanyar fitsari, ana shawartar su sha tare da ruwan dumi bayan kowanne sha, a ci gaba da kasancewa na tsawon lokaci.
6. Bincike na likita
Ana ba da shawarar duba fitsari, ultra-sound na tsarin fitsari da kuma tantance lafiyar koda duk shekara, don tabbatar da lafiyar hanyoyin fitsari da koda, da gano ciwon ƙwaya ko kuma sansoni a wuri.
3. Polycystic kidney syndrome da kula da koda ta nanotechnology
(a) Sababbin tsari da alamomi
Matsalar polycystic kidney yawanci yana faruwa ne daga gado wanda ke sa ƙwayoyin koda su haifar da yawan cysts, sababbin tsari yana da alaƙa da motsin ƙwayoyin da ke haifar da ci gaban koda. Tare da haɓakar shekaru, cysts suna matsa ƙwayar koda, wanda zai iya haifar da rashin aiki mai tsanani na koda.
Alamomin suna haɗa da ciwon koda mai ƙanƙara, jinin fitsari, yawan fitsari a cikin dare da kuma hauhawar jini. Saboda alamomin farko suna ɓoye, ana buƙatar gudanar da duba akai-akai don gano su da wuri.
(b) Sababbin abubuwan ilimin kula da koda da dokokin ilimi
1. Abincin anti-inflammatory da phytochemicals
Binciken zamani ya nuna cewa abincin da ke dauke da omega-3 fatty acids (kifi masu zurfi, walnuts), polyphenols (shayi mai kore, blueberries), sulfonates (shukoki masu zurfi) na iya jinkirta ci gaban inflammation a koda. A ba da shawarar a ci a kalla 1 rabo na salmon ko mackerel a kowace rana tare da cin kayan lambu guda biyar.
2. Shirin rage sodium
Masu haɗarin ƙwayar koda suna buƙatar rage yawan sodium da za a ci a kowace rana zuwa 1500-2000 mg, ka guje wa abinci masu sarrafa su, zafi, da kwandunan ruwa, da amfani da sabbin ganyaye don ƙara dandano.
3. Kulawa da nauyi da jini
Riƙe BMI tsakanin 20-24, gudanar da duba jini akai-akai (maraba da kima 120/80 mmHg), idan ya cancanta a yi amfani da magungunan saukar da jinin ACEI ko ARB, tare da kare koda.
4. Sha ruwa mai yawa
Za a iya daidaita yawan ruwan da zai sha bisa ga lafiyar koda, duk wanda ke buƙatar ƙaramin sha yana buƙatar ayyana ruwan da za a sha bisa ga likita don gujewa nauyi mai yawa akan koda.
5. Kula da koda ta amfani da fasahar nanotechnology
Tare da haɗin gwiwar AI da na'ura mai hankali na biologically, ana gudanar da duba fitsari, gano ƙananan furotin da kuma wuri a cikin shekara, tare da amfani da littafin duba na gida (rikodin yawan fitsari, ɗaukar hoto, da canje-canje a launin fitsari) don kasancewa a cikin lokaci da ka'idodin magani.
6. Kulawa da hankali da damuwa
Masu fama da cututtukan chronic suna iya fuskantar damuwa da rashin jin daɗi, ana ba da shawarar yin amfani da shirye-shiryen rage damuwa da kula da abokanmu don ƙarfafa ƙarfin juriya.
4. Tsarin inganta barci a dare: Shawarwari mafi kyawun aikace-aikace
(a) Hanyar gina muhallin
Dakin kwana ya kamata ya riƙe yanayin ɗakin a tsakanin digiri 22-25 na Celsius da ƙwayoyin ruwa 50-60%; ya haɗa da mata da wedge pillows da katifa waɗanda ke da kyau mai shayarwa ba tare da gaggawa ba, da amfani da katifa na al'ada, tabbatar da jiki yana samun iska da dumi. A cikin dare, za a iya sanya lavender essential oil a kan teburin gado, a zuba 3-5 drops da kuma sanya sautin mai laushi (520 Hz, kiɗa mai laushi da jinkirin) a ƙasa, yana jagorar shigowa cikin barci.
(b) Hanya mai tsari
Kirkirar kyakkyawan tsari na tashi da kwanciya, idan za a yi na tsari na yau da kullum. Lokacin da ake tashi a cikin dare, ja haske mai laushi da aka ba da shawarar don dawowa gado, a guji kunna haske mai ƙarfi ko na'ura mai sarrafawa na 3C don karfafa horon jiki.
(c) Abinci da inganta gina jiki
A cikin awanni 2 kafin barci, ana iya yin amfani da danyen madara, dabino, kwayoyin itace, ko banana masu dauke da tryptophan don inganta 5-hydroxytryptophan da melatonin a cikin jiki, yana ƙarfafa shigowar barci na halitta. Ana iya ƙara magnesium (200-300 mg) da vitamin B6 (1.3-2 mg) a kowace rana don taimakawa tsayar da jiki.
(d) Jagorar tunani na kai
A lokacin barci, rufe idanunka ka maimaita kalmomin "sanyi, kwanciya, jin daɗi" na gajeren lokaci, adadin kalmomin yana da 3. Hakanan ana iya gudanar da numfashi mai zurfi na sau 10 tare da tantanin tsokar mai zafi da saki, yana jagorar jiki cikin yanayin hutu.
(e) Shiga kwararru
Idan akwai matsalolin bacci guda biyu a cikin makonni biyu da ba za a iya gyara su ta hanyar da aka ambata ba, ana ba da shawarar tuntubar likitan zuciya ko likitan bacci don gudanar da sarrafa bacci na musamman da canje-canje na maganin.
5. Karfafa kai: Tsarin lafiyar mazauna a cikin lokacin canjin shekaru
Ya kamata a mai da hankali kan lafiyar jiki a lokacin canjin shekaru, ba kawai ga barci ba, tsarin fitsari da koda, har ma a kan tunanin gaisuwa da ci gaba da koyon abubuwa, da zuba kiɗa, zane, zamantakewa, da tafiya a cikin rayuwar yau da kullum. Riƙe anfanin motsa jiki, kamar tafiya mai sauri, iyo, tai chi, yoga na yau da kullum na 3-4 a mako, zai iya inganta jin daɗin da lafiyar jiki.
Hakanan, ku yi aikace-aikace na yin godiya, ku shiga cikin dangantaka da muhallin al'umma, ku juya matsalolin damuwa zuwa hanyoyin haɓaka. Maganin matsalolin jiki da tunani a cikin lokacin canjin shekaru yana dogara ne akan canjin fahimta, goyon bayan iyali, da amfani da albarkatun kungiyoyi na al'umma, don tabbatar da kowane mutum da ke cikin lokacin canjin shekaru suna iya shiga cikin sabon labarin rayuwa mai sauki, lafiya da jin daɗi.