Hanyoyin sadarwa, lafiyar kashi da haɗin kai, kasusuwa, haɓaka maganganu da sabbin hanyoyin kula, rage radadin haɗin kai da haifar da jin daɗin motsi - Jagorancin ƙwararru da aiki mai zurfi akan shekara mai zuwa
Shiga shekarar balaga, ko maza ko mata, suna fuskantar sauye-sauye masu yawa a tsarin jiki da yanayin tunani. Wannan lokaci, ba saura ga gurbacewar hormone kawai ke kawo alamomin jiki, har ma yana tare da wahalhalu a cikin sadarwa, daidaitaccen dangantaka, gargaɗin lafiya na kashi da haɗin kai da sauran ƙarin batutuwan lafiya masu laushi. Mutane da yawa a wannan lokacin suna jin daɗin tasirin kasusuwa, haɗin kai mara kyau da ciwo da ke kawo musu wahala a cikin motsin jiki, har ma yana shafar ingancin rayuwarsu da bayyana kansu. A saboda haka, wannan rubutun zai haɗa da ilimin kimiyya, takardun ƙwararru, hanyoyin jiyya na dabi'a, da dabarun kimiyyar zamantakewa don yin cikakken bincike kan matsalolin kashi da haɗin kai masu yawan faruwa a lokacin balaga, tare da jagoranci don inganta fasahohin sadarwa da shirin kula da kai, yana ja hankalin masu karatu don shiga sabuwar rayuwa mai jin daɗi da yarda da kai daga duka bangarorin jiki da hankali.
1. Fahimta mai zurfi – Hanyar faruwar shekarar balaga da alamomin kashi da haɗin kai
Faruwar shekarar balaga, ga maza da mata, dalilin da ya sa ke ainihin shine babban canji a cikin yanayin hormone na jiki. Matan suna fuskantar raguwar fitar estrogen daga ovaries, yayin da maza ke fuskantar raguwa a cikin testosterone. Waɗannan hormones ba su tayar da tsarin haihuwa ba kawai, har ma suna taka muhimmiyar rawa a cikin ƙarfi na kashi, sassaucin haɗin kai, daidaita yanayin kai da ma bayyana magana.
1. Canje-canje a cikin ƙashin ƙashi da dalilin kasusuwa
Yayin da shekaru ke ƙaruwa da raguwar hormone, saurin tarin calcium a cikin kashi ya karu, bashi da íbáng. Matan suna fuskantar cutar osteoporosis, yayin da mazan zamu iya rage kakkarfan ƙashin. Lokacin da haɗin kai ke fuskantar matsin lamba na dogon lokaci ko kuma yana husãri, a fannin likitanci ana kiranshi da osteoarthritis, jiki yana fuskantar yunƙurin gyara wuraren da aka lalata, don haka shan kashi yana haifar da "kasusuwa" - wani nau'in ƙarin girman kashi da aka saba faruwa a gwiwar gwiwa, gwiwa, da kuma kashin baya.
2. Matsalar haɗin kai
Baya ga kasusuwa, ciwon haɗin kai yana yawan faruwa tare da kumburi, raguwa a cikin lubrifikan, raguwar cartilage, da synovitis, wanda ke haifar da ciwo, kuncin motsi, da iyakokin motsi. Waɗannan alamomin galibi suna tare da tsawon tashi a safe, kumburi bayan motsa jiki, ko haɗin gwiwa a dare.
3. Tasirin jiki da tunani akan wahalar sadarwa
Yayin da jiki ke jin radadi, mutane da yawa suna samun wahalar jin daɗi, fushi, damuwa, da rashin barci. Wannan damuwa na tunani yana ƙara hana ingantacciyar sadarwa da harkokin zuciya. Maza galibi suna bayyana a matsayin ƙaramin magana da rufewa, yayin da mata ke samun tasirin motsin zuciya, wanda ke shafar zaman lafiya a tsakanin abokan zama da iyali.
2. Hanyoyin inganta fasahar sadarwa - Gina gBridge tsakanin zukatansu a lokacin balaga
1. Ƙwarewa da horon fahimta
Bayan shiga shekarar balaga, da farko ya kamata a lura da canje-canje a cikin jin daɗi da na abokin zama. Za a iya gudanar da rajista na yanayin zuciya na mintuna 5 kowace rana: rubuta mafi farin ciki da lokacin damuwa a ranar, ƙoƙarin nazarin abubuwan da suka jawo su. Kowane mako, gudanar da wasan "Murmushi komai" tare da abokin tarayya, duka biyu suna rubuta jin dadin su da jin zafi a kan kati, suna musaya da karantawa, suna amsa da "Na ji..." don kaucewa ƙorafi.
2. Sauraron gaggawa da tambayar
A cikin tattaunawa, ka kasance da ido akan abokin zama, ka daina duk wani abu ka mai da hankali kai tsaye akan sauraro. Idan ya zama dole, tabbatar da sakon ta hanyar maimaitawa: "Ma'anar ka shine... eh?" Bugu da ƙari, yi amfani da tambayoyin buɗe, kamar "Me kake tunani akan yanayin jikin ka a yanzu?" domin karfafa abokin ya bayyana jin daɗinsa, rage rikice-rikice.
3. Gudanar da motsin zuciya da sadarwa mara magana
Kafa "matakai uku masu sanyi": Idan kana da motsin zuciya mai zafi, fara da numfashi mai zurfi na lokaci 10, sannan ka tsaya a dakin da ba ya kunne na tsawon mintuna 3, sannan ka koma wurin tattaunawa. Sadarwa mara magana kamar murmushi, rattaba hannu, ko dirƙa kafa na hannu yana iya yada zafi, ƙara ƙarfafa haɗin kai tsakanin dangi da abokan aiki.
3. Kasusuwa da rashin jin daɗin haɗin kai - Shawarwarin kiwon lafiya na ƙwararru da jiyoyin jiyya na dabi'a
1. Shawarwari na kiwon lafiya na hukumomi
(1) Gudanar da binciken
Ana ba da shawarar a yi gwajin ƙarfin ƙashi na shekara-shekara (DEXA scanner), musamman ga maza da mata fiye da shekaru 50; ga waɗanda ke da tarihin gado, ana ba da shawarar su gudanar da bincike tun kafin.
Wanda ke da tsananin alamomi na kasusuwa, ya kamata ya nemi ƙwararren likita ko ma’aikacin jinya don tantancewa, a inda ya zama dole, a yi X-ray ko MR.
(2) Zaɓin magani
Ga waɗanda suka fuskanci osteoporosis, za a iya tunanin cike estrogen (matan) ko testosterone (maza) ta hanyar jiyya, amma yana da muhimmanci a yi aiki tare da likitan ƙwararru; ga waɗanda ke da kasusuwa ko ciwon haɗin kai mai rauni, ana iya amfani da magunguna (kamar non-steroidal anti-inflammatory drugs, kiyaye cartilage), tare da haɗa horon jiki, gami da dumama, motsa jiki na ƙananan tasiri, da magungunan ruwa.
2. Shawarwari na jiyya na dabi'a da cikakkun hanyoyi
(1) Tsarin sautin jiyya na musamman
Zaɓi kiɗan tsarkakakku 432 Hertz ko sautin ruwan halitta, kowace safiya bayan ka tashi da kuma kafin ka kwanta barci na mintuna 30. Za a iya sauke shahararrun manhajojin sauti ko jerin kidan da aka tanada, ana ba da shawarar amfani da makirufo na inganci mai kyau, ana mai da hankali kan kowane motsi da daidaitawa na numfashi. Bayan makonni 3, a rubuta canje-canje a cikin jin kai, a rage damuwa da inganta sassaucin haɗin kai.
(2) Sharin mai
Zaɓi mai na sweet marjoram (2 drops), lavender (2 drops) tare da 10ml na mai almond mai daskarewa, a rubawa a wuraren da ciwon yake, sau biyu a rana, kowane lokaci na tsakanin mintina 10. Wannan yana sauƙaƙa saurin firgita da ciwo, za a iya samun taimako daga dangin ko mai kula da lafiya.
(3) Abinci don ƙarfafa kasusuwa da haɗin kai
Kara shan bitamin D, calcium, collagen. Kowace rana shan ganyayyaki masu duhu guda biyu (kamar spinach, kale), shan kwayoyin nut (kamar walnuts, almonds), da kofi biyu na abinci mai ƙananan suga. A kowane mako, a yi jiyin kaza da aka yi da collagen sau biyu, a dumama ƙafafun kaza ko ƙashin ƙaza na tsawon awanni 2, tare da jujjuya sulor, goji don ƙara ƙarfafa.
(4) Masarrafar wuraren jiki
Don gwiwa da gwiwar ƙafa, ana bayar da shawarar a danna "yanglingquan" da "zu san li" na mintuna 5 a kowace safiya da dare, yana taimakawa wajen ƙarin jini da kyakkyawan sadarwa. Ana iya haɗa masaji da tawul mai zafi don inganta sakamako.
4. Gina sabbin hanyoyin kula a cikin rayuwa, rage radadin haɗin kai
1. Kula da lafiya ta fasaha
Shigar da tsararren shafin horo na motsa jiki, ana ba da shawarar yin tafiya ko iyo na mintuna 20 a kowane lokaci. Motsa jiki mai ƙarancin tasirin kamar yoga da pilates suna iya ƙarfafa haɗin kai da tsokoki da inganta daidaito. Za a iya amfani da APP na motsa jiki don saita tunatarwa, tare da abokai da dangi a cikin cimma burin motsa jiki.
2. Kulawa da fata da aka tsara
Yin amfani da ƙwayoyin ƙashi na ganyayyaki na glucomine akai-akai a gwiwar gwiwa da wuraren da ciwon yake, tare da haɗa dabara mai laushi. Idan ya zama wajibi, ana iya amfani da ƙwayoyin sanyi na muscle don ƙarfafa wuraren haɗin kai, a canza su kowane rana.
3. Kyakkyawan canjin salon rayuwa
Guji kasancewa a zaune ko tsaye na dogon lokaci, don tashi daga magana kowace minti 40; daidaita nauyi, rage nauyin haɗin kai. Zaɓi takalmin da ke da jin daɗin gasare da juriya, yana da muhimmanci yayin tafiya ko hawa bene.
4. Yin aiki bisa tunani
Yi amfani da app na tuntuba na hankali don gudanar da zaman tunani na mintuna 8-12, mai da hankali kan numfashi da lura da motsin ciwo, koyon yadda za a yi zama tare da ciwon lokaci da hankali, don ƙara ƙarfin tunani.
5. Haɓaka bayyana, haifar da jin daɗin motsi - Tsarin haɓaka:
1. Haɓaka fasahar bayyana
Shiga cikin gajeren shirin horo kan hanyoyin sadarwa, ta hanyar rawar jiki a cikin dakin shahararrun fina-finai, gwaji a cikin yanaye. Tsara lokuta na kowace rana don bayyana buƙatun ka, a hankali a guje wa ciwon zuciya. Rubuta kowane nasarar jiki da aka samu a cikin bayyana, ka kafa gina sabuwar yarda da kai.
2. Tsarin tallafi na rukuni
Ku shiga cikin ƙungiyoyin tallafi na abokai ko kulab din lafiya na haɗin kai, a raba ra’ayi da ƙwarewar lafiya akai-akai. Tattaunawar da ke gudana a cikin ƙungiyar na iya rage damuwa da kadaici, ƙara sha'awar motsi.
3. Jagorancin ƙwararru da haɗin gwiwa na dangi
Ka ƙarfafa dangin su su san alamomin shekarar balaga, su yi koyon ilimin kiwon lafiya na haɗin kai. Ana iya gudanar da ranar lafiya ta dangi kowane wata, tare da hanyoyin cin abinci, koyar da shawarwari, da kuma ayyukan motsa jiki na waje tare. Idan ya zama wajibi, ku tuntubi ƙwararren likita ko mai kula da lafiya don tattaunawa akan shirin aiki na musamman.
4. Tsara koyo tare da gudanar da manufofi
Kowane wata, kafa burin canji, misali "inganta jinkirin motsin safiya a wannan wata", "nemo jin daɗin abokin zama na cikin gida". Tsara burin zuwa matakan 4-5 masu inganci, a duba sakamakon kowace mako, don gina juyin canji mai kyau.
6. Hada takardun ƙwararru, tsare-tsaren gina jiki da sabbin dabaru
1. Binciken takardun
Binciken ya nuna cewa haɗa jiyya na kiwon lafiya, hanyoyin dabi'a, da ingantattun goyon baya na zamantakewa yana taimakawa wajen sarrafa alamomin kashi da haɗin kai a lokacin balaga da daidaito na tunani (duba: "Jagorar gudanar da lafiya a lokacin balaga"). Hanyoyin jiyya kamar sautin kiɗa, masujin wuraren al'ada, da tuntuba na hankali an tabbatar suna rage radadi da damuwa, suna inganta ingancin rayuwa.
2. Sabon amfani
Za a iya gina lissafin kiwon lafiya kan layi bisa ga halayen mutum da sha'awa, haɗa yanayin jiki, canje-canje a cikin jin daɗi, da burin yau da kullum, tare da raba bayanai tare da dangi ko ƙungiyar ƙwararrun masanan, don gano matsaloli masu yiwuwa da sauri.
3. Manufar neman haɓaka kai
Dubi kowanne tattaunawa tare da jiki, kowanne juyin halayen ciwo, da kowanne ci gaba a cikin sadarwa a matsayin gamsuwa da juyin halin kai. A cikin lokacin balaga, ba wai kawai jiyya da kiwon lafiya na haɗin kai bane, har ma wata muhimmin lokaci na dawo da kai da tabbatar da kai.
Kammalawa
Shekarar balaga tana nufin babban maɓalli a cikin juyin jiki da tunani, duk maza da mata na iya fuskantar matsaloli na kashi, ciwon haɗin kai, da wahalar sadarwa da tantance kai. Amma in za a yi amfani da ingantaccen jiyya na kimiyya, hanyoyin jiyya na dabi'a, sadarwa ta jiki da koyo na kai, gina tsare-tsaren lafiyar duniya na kowa, za a iya samun nasara wajen tunkarar rashin jin daɗi da wahalhalu a motsi da sassauci na rayuwa, gaishe da sabuwar msujina mai kyawun zane! Muna fatan kowane mai karatu zai yi amfani da wannan jagorar ƙwararru, su ƙoƙarta su fuskanci da kuma inganta rayuwar balaga, ta hanyar jin daɗin lafiyar kashi, motsi mai sauƙi, da bayyana juyin hali a cikin makomar su, yana haifar da labarinsu mai haske.