Menopause lokaci ne na manyan canje-canje na jiki da hankali, inda maza da mata zasu iya fuskantar alamomi na jiki da na hankali masu yawa da wahala, wanda tsakanin su, ciwon kai, migraines, da jin zafi suna da yawa. Waɗannan alamomin na iya shafar ingancin rayuwa na mutum, har ma suna iya shafar dangantaka, aikin hukumar aiki da ganewar kai. Wannan rubutun zai bincika dalilin "ciwon kai da migraines," "jin zafi tare da ciwon kai" na maza da mata a lokacin menopause, tare da haɗa habaka sha'awa a matsayin dabarar karya matsala, da kuma hanyoyin rage ciwon kai da jin zafi daga sha'awa, tare da bayar da jagoranci na kwararru, hanyoyi masu amfani da hanyar inganta kai, don taimakawa masu karatu su inganta rashin jin daɗin menopause daga tushe, da kuma fara sabbin damammaki na ci gaban kai.
1. Bayanan alamomi - Ciwon kai, migraines da kalubalen menopause
1. Binciken dalilin
Ciwon kai da migraines, jin zafi suna daga cikin manyan matsaloli a lokacin menopause, dukkan maza da mata na iya fuskanta. Babban dalilin na iya zama:
(1) Canjin hormones
Matar na fuskantar canje-canje masu yawa na estrogen da progesterone a lokacin menopause, wanda ke haifar da canje-canje masu yawa a cikin aikin jigilar jini da tsarin sanyaya jini, wanda ke haifar da ciwon kai na jini da migraines. Maza a lokacin menopause kuma suna fuskantar raguwa a testosterone, rashin daidaito a cikin tsarin juyayi na sympathetic da parasympathetic, wanda zai iya haifar da ciwon kai, jin zafi da sauransu.
(2) Raguwar aikin jiki
Karuwar shekaru na iya rage yawan jinin kwakwalwa, rashin daidaito na hawan jini, da raguwar aikin vestibular, wanda zai iya kara tsananta alamomin ciwon kai da jin zafi.
(3) Matsin lamba da rashin barci
A lokacin menopause, raguwar ingancin barci, canje-canje a cikin yanayi, fushi, damuwa, da bincike na hankali suna iya haifar da ciwon kai na tsoka ko haifar da faruwar migraines.
(4) Hanyoyin rayuwa da abinci
Yawan shan caffeine, giya, rashin cin abinci daidai, yin dare, da rashin motsa jiki, duk na iya zama abubuwan da ke haifar da ciwon kai, jin zafi.
2. Bambanci tsakanin jinsi
Matar na fuskantar canje-canje masu yawa na estrogen, wanda ke haifar da yawan faruwar migraines fiye da maza, yana da yawa a cikin lokutan jinin wata, kafin jini da lokacin menopause. Maza na iya samun ciwon kai na tsoka ko ciwon kai na sakamako, kamar na hawan jini.
3. Rarraba alamomin al'ada
(1) Ciwon kai: jin zafi ko jin ƙin ma'auni yana yawan kasancewa a saman kai, kewayen wuyansa, wani lokaci a ɓangaren ko dukkan kai; yana iya kasancewa tare da jin zafi mai faɗi.
(2) Migraines: jin zafi mai tsanani tare da zazzabi, yana iya tare da tashin hankali, jin haske, jin sauti, lokaci-lokaci yana da alamu kamar hasken gani.
(3) Jin zafi: rashin daidaituwa, jin juyayi ko jin juyawa, yana daukar lokaci dabam-dabam, wanda masu tsanani suke tare da tashin hankali da jin gajiya.
2. Haɓaka sha'awa - karya maimaitawa, canza kuzari
1. Tasirin kimiyyar sha'awa
Nazarin ya nuna cewa haɓaka da ba da kulawa ga sha'awa daga cikin zuciya yana taimakawa ga kwakwalwa haɓaka dopamine da endorphins, waɗannan "abubuwan farin ciki" suna iya inganta aikin jigilar jini da rage damuwa, da hana ciwon kai, migraines maimaitawa. Rashin jiki a cikin kiɗa, zane-zane, shuka, hannu, girki ko motsa jiki yana iya ba mutum damar samun cika kai da jin gamsuwa, da mayar da hankali daga alamu na jiki.
2. Gina taswirar sha'awar mutum
Yayin binciken sha'awa, za a iya amfani da abubuwa na baya, kayan yanzu, lokacin da aka iya samu, da wurare wajen gina "taswirar sha'awa". Tare da takarda da alkalami, za a lissafa rukuni guda biyar: zane-zane, fasahar gani, motsa jiki, zane, da kalubale na hankali, sannan a zaɓi waɗanda za a yi ƙoƙari a kai tsaye.
3. Bayanin wurare da matakan aiwatarwa
Alal misali, idan aka zaɓi yin amfani da kiɗan magani a matsayin sha'awa, ana ba da shawarar:
(1) Saita lokaci mai tsayayye a kowace rana, a lokacin asuba 7:30~7:50 ko dare 9:00~9:20, sauraran kiɗan da ya ƙunshi α wave, da ma'auni na 432Hz ko 528Hz na tunani, kiɗan mai raɗaɗi ko kiɗan gargajiya.
(2) Kirkiri wurin kiɗan da ya zama na kai, tare da headphones, kujerar jin daɗi da hasken karatu mai laushi.
(3) Tare da tunani na numfashi mai zurfi, mai da hankali kan kowanne tsokan jiki, a ci gaba da wannan na tsawon makonni biyu, a tantance raguwa a cikin ciwon kai da jin zafi.
3. Hanyoyin maganceci da kulawa
1. Maganin kiɗa da maganin sauti
An tabbatar da maganin kiɗa ta wasu masana, yana taimakawa wajen daidaita fawo na kwakwalwa, rage tasirin jiki, yana haifar da daidaito a cikin jikin mutum. Ana ba da shawarar amfani da kiɗan masu zuwa:
- Kiɗan α wave (8~14Hz): yana dace da azumi na nutsuwa, ana ba da shawarar saurara na mintuna 20 a kowace rana.
- Kiɗan 432Hz: bisa rahotannin likitoci, yana taimakawa wajen inganta daidaito tsakanin jiki da hankali, rage jin ciwo.
- Sautin halitta (kowane, ruwa) tare da kiɗan mai raɗaɗi mai laushi, yana dace da tunani da barci kafin.
Ana ba da shawarar yin sauraron na ƙayyadadden lokaci a kowace rana, yana da kyau a cikin wurare masu shiru ba tare da wata tangarda ba, tare da motsa jiki a ko yoga, don inganta tasirin.
2. Motsa jiki da kwatancen motsa jiki
(1) Yoga na sassauƙa na kai
Yana ƙunshe da hanyoyin cat-cow, bayi, da juyawa na wuyansu a hankali, yana bunkasa sassauƙa na tsoka a wuyansu,ɓangaren kai da kumfa. Koyar da kowane lokaci yana daukar kusan mintuna 15.
(2) Motsa jiki mai saurin motsa jiki
Tafiya mai sauri, gudu mai hankali, hawa keke, a kowace mako sau uku, kowanne yana tsawon mintuna 30. Motsa jiki yana haifar da fitar da endorphins, yana inganta ingancin barci, yana rage yawan ciwon kai.
3. Hanyoyin rage kai
(1) Yi amfani da wasu wuraren ciwon kai
Kamar gatsin kai, gatsin har, da gatsin iska. Tare da danna yatsan hannu na kusan sakan 6~8, maimaita 5 sau, yana rage matsanancin ciwo.
(2) Yin zafi
Kafin kwanciya a dare, amfani da tawul mai zafi na 40℃ a bayan wuyan, kuma a goshi na minti 10, mai da hankali wajen hana damuwa da hana faruwar migraines a daren.
(3) Daidaita numfashi
Amfani da hanyoyin numfashi na 4-7-8: shakar iska na sakan 4, tsayawa na sakan 7, fitar da iska na sakan 8, motsa kowace rana sau 3, yana taimakawa wajen daidaita tsarin jiki.
4. Gyaran rayuwar
(1) Abinci
Yi amfani da abinci mai yawan tryptophan, magnesium kamar su ayaba, gyada, oatmeal, kore-ganye. Rage cin sucrose, shan caffeine da abubuwan zafi.
(2) Kula da barci
Daidaita lokacin kwanciya, guji amfani da wayoyin hannu a gaban barci, daidaita haske a hankali, da haifar da yanayin jin daɗin barci. A dare, ana iya amfani da shan ruwan sha mai sa ki ɗan haka gara ga kamar chamomile, lavender.
(3) Kula da matsin lamba
Lissafin jerin abubuwan da zasu ba da ƙarfi kowane rana, rubuta abubuwan da zasu sa a yi godiya da abubuwan da zasu faranta rai. Yi aiki da numfashi ko ɗan shakatawa a cikin ka'idar samfurin don magance matsin lamba na yau da kullum.
5. Shawarar kwararru da tsarin likita
Idan tsari na sama na halitta da na shugabanci ba ya rage ciwon kai ko migraines, ana ba da shawarar tuntubar kwararren likita. Ana amfani da wasu hanyoyin kiwon lafiya kamar:
(1) Ana iya amfani da zaɓi na OTC kamar acetaminophen, ibuprofen don alamomin sauƙi.
(2) A cikin marasa lafiya na migraines mai tsanani, likita na iya bayar da magani masaka na antidepressants, beta-blockers don kare warware.
(3) Matar menopause za ta iya amfani da maganin hormone tare da shawarar likita, amma dole ne a la'akari da halin lafiyar mutum.
4. Fara daga sha'awa, keta matsaloli - hanyar jiji da jinin ciwon kai da jin zafi
1. Fara shirin maganin sha'awa
(1) Nazarin sha'awa: rubuta jerin "sabbin sha'awoyi guda goma da zai yiwu" wanda ya haɗa da abubuwan da ba a taɓa yi ba, kamar hoto, tukwane, taɓa lash, da shuka.
(2) Tsara ƙananan burin: zaɓi mafi yawa guda biyu, kowane ɗaya yana buƙatar mintuna 10~15 a kowace rana; kamar karanta wani littafi, yin waƙa, zana wani ƙaramin zana ruwa.
(3) Rubuta tarihi: yau da kullum rubuta ra'ayi, matsalolin da aka haɗu da canje-canje a cikin yanayi da jin daɗin jiki. Yi la'akari da alamomin jiki da yanayin tunani tare, rubuta su a cikin littafin.
2. Aikin samun daidaito tsakanin jiki da tunani
Ana ba da shawarar zaɓar ayyukan da suka haɗa sha'awa da ingantaccen magani, kamar:
- Hanyoyin maganin warin: zaba ƙanshi na furanni da ganyaye (kamar lavender, lemon) tare da kirkirar abu, yin amfani da su a kowane mako.
- Magani ta hanyar shuka: shiga shirin shuka na ƙananan furen gida, kula da tsire-tsire a kowane mako da lura da su, jin dadin tsararren da ke kawo kwanciyar hankali.
- Sha'awar zamantakewa: shiga ƙungiyoyi ko ayyukan jin ƙaunar ƙungiyar, socializing da mutane daga daban-daban, yana canza mizanin damuwa akan alamu.
3. Saurari alamu jiki, mataki-mataki
Idan alamomin sun karu, a daina kowane aiki da ke buƙatar ƙoƙari ko mayar da hankali sosai, a ci gaba da shan ruwa sosai da kuma neman taimakon kiwon lafiya.
5. Inganta kai da ingantaccen lafiyar jiki da hankali
Rashin jin daɗi a lokacin menopause ba kawai wani kalubale ba ne, har ma wani ƙasaitaccen zato ne na haɓaka kai. Daga aiki a duk rana da haɓaka ƙaramin sha'awa, yin amfani da maganin kiɗa da motsa jiki, da lura da gyaran ɗabi'a, ba wai kawai rage ciwon kai da jin zafi ba, har ma yana haifar da sabbin hanyoyin samun farin ciki. Idan aka fuskanci rashin tabbas na gaba, ana iya daukar shahararren lokuta don karɓar yanzu, jan hankali da kyautata kai, da jure duk wani abu da zai zama maganin lafiya. Idan alamomi suna da tsanani, yana da kyau a birni tare da hanyoyin kiwon lafiya na ƙwararru. Duk da haka, ta hanyar kulawa da kyau ga kai da guts a guje wa wannan zamanin rayuwa, kowane mutum ko mata suna iya haɗuwa da hasken zuciyar su da ganowa sabon matakin rayuwa.