Karatu na zuciya da matsalolin tsarin numfashi a lokacin canjin shekaru: Tare da inganta numfashi ta hanyar karatu, da mai da hankali kan hawan jini na huhu da lafiyar huhu
1. Gabatarwa: Sabon hangen nesa ga canjin shekaru da lafiyar tsarin numfashi
Canjin shekaru yana da matukar muhimmanci ga maza da mata a rayuwarsu, wannan lokaci ba kawai yana kawo canje-canje na hormones ba, har ma yana haifar da alamun jiki, yana kuma jawo ƙaruwar wasu cututtukan jiki da na tunani, musamman matsalolin da suka shafi numfashi. Dangane da binciken likitanci na kwanakin baya da rahotannin littattafai, ana samun wahalar numfashi, gajiya, da tashin zuciya a cikin al'ummomin da ke fuskantar canjin shekaru, wadanda ke iya haifar da hawan jini na huhu da sauran cututtuka masu tsanani. Tare da kara mai da hankali ga hada jiki da hankali a ilimin zamani, "karatun zuciya" a matsayin wata hanyar warkarwa mara tsangwama, ana samun sa a hankali a matsayin hanyar taimakawa mutum ya motsa numfashinsa da rage wahalar da ke tattare da canjin shekaru, ya zama sabuwar dama ga lafiyar huhu.
Wannan rubutun zai haɗu da ra'ayoyi da ayyukan karatun zuciya, tare da bincika tushen, halaye da dabarun warkarwa na matsalolin tsarin numfashi a lokacin canjin shekaru, musamman ma kan kariya da inganta hawan jini na huhu, tare da bayar da tsare-tsaren kimiyya, cika da kuma mai yiwuwa, domin taimaka wa kowane aboki da ke shiga cikin canjin shekaru ya dawo da numfashi mai kyau da kwanciyar hankali na zuciya.
2. Binciken kulawar lafiyar matsalolin tsarin numfashi a lokacin canjin shekaru
(a) Canje-canje na jiki a lokacin canjin shekaru ga mata da maza
A lokacin canjin shekaru na mata, raguwar estrogen mai karfi yana jawo rashin daidaiton aikin juyayi, rage elasticity na kurar jiki, da asarar ruwa a cikin tissue, waɗannan canje-canjen suna ƙara tsananta bushewa da jinƙishin membrane na hanyoyin numfashi. Haka kuma, mata suna cikin hadarin ƙara kamuwa da osteoporosisi, ƙuntata motsin thorax, yana shafar yadda aka kiyaye aikin numfashi. Maza suna fuskantar raguwar testosterone, da jinkirin metabolism na kitsen jiki, wanda ke ƙara nauyin juyayi da huhu, yana jawo tsananin numfashi ko gajiya yayin juriya ko motsa jiki.
(b) Yiwuɗan dalilin matsalolin numfashi
1. Dalilai na zahiri
Wannan ya haɗa da tsufa na hanyar huhu, raguwa a aikin numfashi, rage elasticity na trachea, da canje-canjen hormones masu shafar daidaiton juyayi da ingancin musayar iska.
2. Matsin lorin tunani
Canjin shekaru yawanci yana tare da damuwa, fargaba, da rashin jin daɗi mara tushe, waɗannan jin daɗin na ƙara haifar da numfashi na ƙarfi, yana haifar da kewa mai zafi.
3. Hanyar rayuwa da dalilai na yanayi
Raguwar motsa jiki, canjin abinci, gurbatar iska, da dogon zama a cikin sarari mai rufaffiya suna shafar lafiyar numfashi.
4. Hadarin da ke kamuwa da hawan jini na huhu
Wasu daga cikin al'ummomin da ke fuskantar canjin shekaru suna fuskantar ƙarin hatsarin hawan jini na huhu saboda canjin jini, yana jawo ƙarin nauyi a juyayi, wanda zai iya haifar da ƙarin ƙarfin jijiya na huhu, wanda ke haifar da hawan jini na huhu, wannan cuta mai jinkiri amma mai haɗari.
3. Fassarorin alamomi: Daga mafi sauƙi zuwa na musamman
1. Damuwa, tashin zuciya, numfashi mai kyau
Wannan yawanci yana faruwa ga mata a lokacin canjin shekaru, hakan na iya faruwa yayin motsa jiki mai wuya, yanayi na motsin rai ko dare.
2. Ciwon tari mai tsanani, gajiya
Duk maza da mata na iya fuskantar hakan, yana da alaƙa da raguwa a elasticity na huhu da inflammation a cikin hanyoyin numfashi.
3. Alamomin hawan jini na huhu
A farkon, yawancin lokaci sai dai damuwa mara tushe, da kumburin ƙananan ƙafa, a lokacin tsakiyar har zuwa ƙarshen, ana samun ƙarancin juriya ga motsa jiki, zafi a zuciya, da jujjuyawar jijiya ta wuyansu.
4. Numfashi na tunani
Duk lokacin da matsaurin matsa lamba ko rashin barci ya faru, yawanci ana jin "ba za mu iya samun iska ba" ko "cinyewarsa," wanda ke da alaƙa da rashin daidaiton juyayi.
4. Daga karatun zuciya zuwa gano sabuwar dama: Hanyar warkarwa ta hadin kai na jiki da tunani
Karatun zuciya wata hanya ce wacce ke "yin bincike da daidaito na ciki ta hanyar littattafai da rubutu," ta hanyar zaɓin abun ciki, karatu na jigo da tattaunawa mai zurfi da kai, yana kai ga raɗaɗin tunani da haɗin kai na zahiri. Abubuwan da ke ƙasa suna bayyana aikace-aikacen karatun zuciya a fagen lafiyar numfashi a lokacin canjin shekaru:
(a) Hanyoyin warkarwar karatun zuciya
1. Daidaita juyayi
Ta hanyar abun ciki na karatu da ke da lafiya, ana inganta aikin juyayi na parasympathetic, yana rage yawan numfashi da saurin bugun zuciya.
2. Fara jin daɗin alkhairi
Karanta littattafan da ke dumi, ƙarfafa, da warkarwa, kamar su batun numfashi, tunani, yanayi, da kulawar kai, na iya faranta rai a cikin mutum.
3. Karfafa jinƙai na jiki
Fadada halayyar jiki na zahiri ta hanyar adabi na jiki suna iya ja hankalin mutum ga jigin numfashinsa, wanda zai inganta ingancin numfashi.
(b) Shawarar jigon karatun zuciya da littattafai
1. Littattafai masu alaƙa da dabarun numfashi
Kamar "Wanda ke da jujjuyawa tace", "Ayyukan iska", wanda ke mai da hankali ga inganta matsalolin numfashi ta hanyar sanin lokacin numfashi.
2. Jagororin tunani da numfashi
Kamar "Matsayi na yanzu" da "Numfashi mai hankali"; na iya taimaka wa mutum ya ji dadin jin motsin zuciya, yana koya wa kansa tsararraki.
3. Yanayi da rubutun warkarwa
Jagorantar mutum cikin hoton yanayi yana sauƙaƙe tashin hankali, ya dace da karatu kafin barci ko lokacin da jin daɗin numb ya ragu.
(c) Shawarar tsari na karatun zuciya
1. Zaɓin abun ciki
Zaɓi jigo daidai da alamomi da yanayi, ana ba da shawarar mintuna 20-30 na karatu kowace rana, tare da karatu mai sauƙi da zurfin tunani.
2. Kafa yanayin karatu
Ana iya zama a cikin wuri mai shiru da jin dadi tare da kiɗan nishaɗi (ana ba da shawarar muryoyin 432Hz zuwa 528Hz, wanda ke inganta jin daɗin tunani), tare da haɗa lavender ko sandalwood da man shafawa.
3. Aiki bayan karatu
Rubuta ra'ayoyin karatu, kuma gwada amfani da dabarun numfashi ko ra'ayi da aka koya a cikin daidaiton numfashi na yau da kullum.
4. Duba aikin inganta akai-akai
A kowane ƙarshen wata, a tantance lafiyar numfashi da kwanciyar hankali na tunani, tare da duba cigaban karatu da bambancin abun ciki.
5. Bayanin inganta lafiyar numfashi mara likita
(a) Hanyoyin magani na halitta da hanyoyin sauƙaƙewa na yau da kullum
1. Horar da numfashi mai zurfi
Sau 3 a kowace rana, kowanne 5-10 mintuna. Ana amfani da hanyar numfashi ta ciki (kada ka zuba a ciki yayin shan iska).
2. Numfashi a cikin turare mai zafi
Sau 2 a kowane mako, kowanne 10 mintuna. Za a iya yin hakan a cikin dakin wanka bayan yin wanka, ko kuma a diba turaren ruwan zafi, don shanyo ruwa zuwa hanyoyin numfashi.
3. Wasanni na jiki
Kamar yoga ko tai chi, suna mai da hankali kan haɗin numfashi da motsin jiki, ana ba da shawarar mintuna 30 a kowane lokaci, sau 3-5 a kowane mako.
4. Hadi mai kiɗa
Zaɓi sautunan dabi'a (kamar rafin ruwa, gemu, sautin ruwan sama) ko kiɗan ƙananan mitoci (396Hz na iya taimakawa wajen daidaita tunani, 528Hz yana taimakawa wajen dawo da ƙwayoyin sel), mintuna 15 a kowane safiya da yamma, da haɗa shi da numfashi mai zurfi.
(b) Hanyar tuntuba ta masana da hadin gwiwar lafiya
1. Tsarin tantance aikin numfashi
Bayan shiga canjin shekaru, ana ba da shawara a yi gwajin aikin huhu a kowace shekara, wanda ya haɗa da yawan numfashi mafi girma, yawan iska na shan iska da sauran alamu.
2. Kula da lafiya ga al'ummomin da ke da ƙananan haɗari
Aiwatar da gwajin tafiya na mintuna 6 a lokacin da ya dace don lura da ƙarfin juriya a cikin ayyukan yau da kullum.
3. Duk wanda ya nuna alamomin hawan jini na huhu (kamar numfashi mai wahala, ciwon ƙafa, damuwa mai tsanani) ya kamata su tafi wurin likita nan take, don gwajin huhu da na zuciya kuma su bi shawarar likita.
6. Kariyar hawan jini na huhu da hanyoyin daidaita da yawa
Hawan jini na huhu yawanci yana ci gaba a cikin yanayi mai ɓoye, gano shi a cikin lokaci da rigakafi, tare da hanyoyin sarrafa mara magani za su iya tsawaita ko hana ci gaban cutar.
(a) Mahimman abubuwa na kariya
1. Kulawa da nauyin jiki, yin motsa jiki mai kyau, mintuna 150 na motsa jiki na aerobic (kamar guntu mai sauri, iyo).
2. Yin abincin lafiyayye, mai ƙarancin gishiri, da daidaitaccen cin abinci tare da kayan lambu mai ɗorewa da ingantaccen protein, rage cin nama ja da samfuran sarrafawa.
3. Rage ɓata lokaci, daidaitaccen lokaci, guje wa jinkirin barci da tsananin damuwa.
(b) Hanyoyin motsa jiki na lungs da haɗin jiki
1. Wasannin aerobic
Ka mai da hankali kan guntu mai sauri, gudu mai jinkiri, da hawa kananan dutsen. Fara tare da saita bugun zuciya a tsakanin 60-70% na mafi girman bugun zuciya, sau 3-5 a mako, da minti 20-45 a kowane lokaci.
2. Horar da tsokar numfashi
Ta hanyar hukuncin kankara, na'urorin horar da numfashi da sauransu za a kara ƙarfin diaphragm, mintuna 5-10 a kowace rana sau 5.
3. Wasa mai ruwa
A cikin ruwa ana iya motsa jiki, yana inganta juyawa da huhu, yana rage nauyin gwiwa da inganta ingancin numfashi.
(c) Faɗaɗa hanyar warkarwa ta hadin gwiwa
Zaku iya gwada amfani da turare (musamman lavender, mint, da eucalyptus) tare da karatun zuciya da tunanin numfashi, sau 3 a mako, mintuna 30 a kowace lokaci. Binciken jinya ya nuna cewa sinadaran turare na iya inganta aikin juyayi na parasympathetic, yana inganta lafiyar huhu da rage damuwa da inganta ƙarin numfashi.
7. Inganta kwarewar tunani, ƙarfafa kariya ta kaina
Al'ummomin da ke fuskantar canjin shekaru ba kawai suna da haɗarin kamuwa da cututtukan da suka shafi numfashi ba, har ma suna buƙatar kulawa tare da tsananin tunani. Ga wasu hanyoyin ingantawa masu kyau:
1. Kowane safe a ƙirƙiri "alimomin minti uku", rufe idanunka, ka sassauta kafadarka, ka ji kowane numfashi da zafi da sauri, ka motsa shi zuwa kyakkyawar sabuwar rana.
2. Gina littafin karatun kanka, don rubuta damuwarka ta yau da kullum, karatu da tunani a cikin sauri, ci gaba da bin diddigin haɓakawa da inganta alamomi.
3. Hada kai da wannan karatun, kungiyoyin tunani da sauran ayyukan haɗin gwiwa, don haɓaka hulɗar zamantakewa da karfin gwiwa.
4. Koyon maida hankali daga fargabar da ke tattare da canjin shekaru, da kyau sauraron saƙon da jiki ya bayyana da wuri kafin a yi gyara.
8. Mahimman shawarwari daga masana
Dangane da rahotanni daga mujallu na likitanci na kasa da kasa (kamar "Mujallar Canjin Shekaru" da "Binciken Lafiyar Zuciya da Huhu"), an taƙaita:
- Karatun hankali tare da daidaiton numfashi yana taimakawa wajen dawo da aikin juyayi, yana rage damuwa da wahalar numfashi;
- Yin motsa jiki na aerobic da horar da numfashi akai-akai yana rage haɗarin kamuwa da hawan jinin huhu;
- Aiwatar da turare da kiɗa na barci yana haifar da ƙaruwar aikace-aikacen juyayi na parasympathetic, yana kawo jiyya ga jiki da zuciya.
9. Makomar bincike da ƙarshe
Canjin shekaru wata lokaci ce ta canjin rayuwa, yana kawo ƙalubale da kuma damammaki. Ta hanyar karatun zuciya, daidaiton numfashi, hanyoyin maganin halitta da motsa jiki na kimiyya, ba kawai yana hana da rage hawan jini na huhu da sauran cututtukan numfashi ba, har ma yana inganta haɗin kai na jiki da zuciya, yana ba kowane aboki da ke fuskantar canjin shekaru damar sake samun lafiya, ingantaccen huhu da tura rai. Kawai ta hanyar ci gaba da bincika zukatanku da ci gaba da koyon sabbin abubuwa, za ku iya samun wannan yanayin na numfashi da farin ciki.