Karanta ruhu, canje-canje a cikin aikin ji, ciwon ido: cikakken bincike akan gajiyar hangen nesa da rashin jin daɗin lokacin menopause tare da jagororin ƙwararru da dabarun ragewa
Gabatarwa
Menopause, wani muhimmin mataki da maza da mata ke fuskanta a rayuwarsu. A cikin wannan tsari, manyan canje-canje na jiki da na tunani suna faruwa a lokaci guda, wanda ya haɗa da canje-canje a cikin hangen nesa da jin dadin ido, wanda yawancin mutane ke shaida a matsayin wata alama mai bayyana canjin jiki da tunani. Ko kuna fuskantar gajiyar maza ko gajiyar mata, ciwon ido, gajiyar hangen nesa, da canje-canjen aiki na ji na iya bayyana lokaci guda, wanda zai iya shafar rayuwar yau da kullum. Wannan rubutu zai zurfafa bincike akan halayen canje-canje na ji dangane da menopause, musamman yana mai da hankali kan ciwon ido da gajiyar hangen nesa, tare da haɗa tsarin kariya na kai, magungunan non-medical da na medical, hanyoyin magani na halitta da karanta ruhu, don taimaka muku fahimtar ƙayyadaddun halaye na kimiyya, warware dalilai, da bayar da mafita mai yiwuwa da cikakken bayani.
1. Menopause da canje-canje a cikin aikin ji
(a) Taron ɓangarori na canji
Wasu daga cikin canje-canje na jiki da ake samu a lokacin menopause ba su ƙunshi kawai rashin daidaiton hormones, rashin daidaiton jinin haila, ko zafin jiki da gumi ba, har ma sun haɗa da canje-canje masu yawa a cikin aikin ji. Musamman, raguwar aikin ji, bambancin fahimta, ko ƙarin ko raguwar jin daɗin jiki, yana iya shafar ingancin rayuwa. Ga yawancin mutane, canje-canjen ido suna da sauki fiye da komai, wanda ya haɗa da:
1. Raguwar karfin hangen nesa
2. Ragin hangen nesa a daren
3. Fushi a idanu, jin ƙaƙƙarfan abu
4. Gajiyar hangen nesa da rashin ƙarfi
5. Ciwon ido ko jin nauyi
6. Wahalar daidaita idanu biyu, matsaloli na mai da hankali
7. Karuwar ko ragin jin haske
8. Tashin tsoka a kusa da idanu ko ciwon lokaci-lokaci
(b) Binciken dalilai masu alaƙa
1. Canje-canje a cikin hormones
A lokacin menopause, mata suna fuskantar babban raguwa a cikin estrogen da progesterone, yayin da maza na iya fuskantar raguwar testosterone a hankali. Wannan hormone yana da alaƙa da lafiyar retina, yana haifar da raguwar fitar da ruwa mai hawaye da ingancin sa, wanda yana haifar da rashin jin daɗi a ido, rashin kyau a hangen nesa, da ciwo. Bugu da ƙari, rashin daidaiton hormones yana iya haifar da tasiri ga tsarin jiki na kai, yana shafar fahimta da ma'aunin ciwo a gaban ido.
2. Raguwa a cikin shekaru
Yayin da shekaru ke ƙaruwa, crystalline na ido yana ƙara ƙarfi, elasticity na mukan tsoka yana raguwa, da raguwar ƙarfin wanda ke yawan fahimta na cornea, duka wadannan suna rage ingancin daidaitawa na ido, suna ƙara yawan rashin jin daɗi da gajiya.
3. Ji da damuwa
Menopause yana iya fuskantar damuwa, ƙiyayya, da canje-canje a cikin tunani, waɗannan kasancewar damuwa na tunani na iya haifar da canje-canje a cikin neurotransmitters a ciki, wanda ke rage daidaiton ido da ƙarfin juriya ga gajiya, har ma yana haifar da "gajiyar hangen nesa saboda dalilan tunani" da "ciwon tunani".
4. Muhalli da salon rayuwa
Dogaro da na'ura na biyu, tsawon lokacin kallon wayar hannu da kwamfutar, tare da raunana jiki a lokacin menopause, yana haifar da gajiyar hangen nesa da ƙarin fushin ruwa. Gurɓatacciyar iska, wajen da ke da zafi mai maƙalewa ko tsawon lokacin da aka zauna a cikin dakin da ke da dumama a cikin iska suna daga cikin muhimman abubuwan da ke jefa sabani a cikin jin daɗi.
2. Bincike na musamman na alamomin da bin hanyoyin ganowa
Duk da haka, ga halayen da aka ambata a sama, ana ba da shawarar a bi tsarin ganowar kai kamar haka:
1. Yin rajistar alamomi:
Rubuta lokacin da aka faru, yawan lokuta, tsayin lokaci da abubuwan da ke haifar da shi, misali, yawan lokacin da aka yi aiki da na'ura kafin ciwo ko gajiya ta fara, hasken da ake da shi, matsayin aiki ko hutawa da dai sauransu.
2. Rarraba nau'ikan rashin jin daɗi:
Yanke shawara ko gajiyar hangen nesa ne kawai ko yana tare da jin zafi, jin nauyi, fushi, ko yawan hawaye, ko akwai mummunan yanayi a daren ko auƙar saura da mummunan yanayi.
3. Gwajin rufe ido:
Duba idanu biyu da juna don tantance matakan haɗin kai na ido ko matsalar kiwon lafiya a gefe guda.
4. Kimantar tasirin:
Auna tangarda na rashin jin daɗi ga aikin yau da kullum da 1 zuwa 10, wanda ya yi sauƙin tantance sabani.
5. Haɗa da yanayin tunani:
Duba ko jin daɗi na canjin ra'ayi yana shiga cikin alamomin ido, a matsayin ƙarin bayanan shawarwari.
3. Dabarun kariya na kai da rage ciwo ba tare da magani ba
(a) Jagoran daidaita gajiyar hangen nesa
1. Ka'idojin 20-20-20
Bayan amfani da ido na minti 20, duba nesa daga nisan ƙafa 20 (kimanin mita 6), tsawon naƙasasshen lokaci na 20 seconds, don ba wa tsokoki na ido hutu da rage gajiya.
2. Horon yawan jan ido
Duk bayan minti, a hankali jan idanu 15-18 sau, don haɓaka fitar da hawayen ga jiki, hana bushewa da jin ƙaƙƙarfan abu.
3. Jujjuyawa tare da dumi da sanyi
Yi amfani da tawul na C 35-40 don gishiri a idanu 3, sannan a wanke tare da tawul ƙasa da °C 10 a kusurwar ido mai ɗan lokaci na 1, maimaita sau 2-3, don rage rashin jin daɗin da ke haifar da rashin jituwa na jini.
4. Inganta muhalli
Guji yawan hasken shudi, yi amfani da jar cewa dumi na 3400-4000K don kare ido, riƙe danshi na dakin a cikin 40-60%, yi ƙari da shuka mai launin kore don inganta ingancin iska.
5. Hanyar kwarewa da numfashi
Eyi rufewa, numfasa mai zurfi har sau 5, da jan hankali "zafi yana bayyana a ido", kowane lokaci yana ɗaukar mintuna 2-3, yana rage damuwa da haɓaka jin daɗin hutu.
(b) Matakan gyaran ciwon ido na kai
1. Kwaya massage
Rufin idanun, a dan latsa wajen gina; (cikankyau na idanu na ciki), na hudu (a ƙarƙashin ido), da na rana (a tsakiya tsakanin kasan gashinka da gefen ido), kowane mai jiyowa na tsawon minti 3-5 a maimaitawa, yana rage ciwo da gajiya.
2. Tura man shafawa
Zaɓi lavender ko chamomile man shafawa mai kyau ga ido, zuba 1 drop a cikin 1 liter na ruwa mai zafi, shafa idanun (guji kai man shafawa kai tsaye akan sauyawa), tare da ci gaba na minti 10, yana taimaka wajen kwantar da jiki, da rage ciwon tunani da aka gano a idanu.
3. Hanyar waƙar magani
Ana ba da shawarar sa 528 Hz "farau" ko 432 Hz "muryar da idanu" mai sauƙi koyaushe, kowane lokaci ta kasance 30 minti. Binciken kimiyya ya nuna cewa waɗannan muryoyi suna shafar kwakwalwa da tsarin jiki na kai don shiga cikin yanayin hutu, yana rage ƙarfin jiki wajen shan gajiya.
4. Motsin ƙwaya
Kafa lokaci-lokaci da sauri, yana motsa idanu biyar a waƙa da bakin hagu na 8, yana haifar da juyin jiki a kusa da ido da aiki tare da tsokoki, yana da kyau don yin a safe da yamma.
4. Hanyoyin magani na halitta da shawarwarin ƙwararrun
1. Abincin gina jiki
1. Omega-3 fatty acids
Fish oil ko flaxseed oil, a haɗa 1000mg kowace rana, yana taimakawa wajen kiyaye haɗin hawayen ruwa da rage bushewar ido.
2. Lutein/Zeaxanthin
Ana ba da shawarar ƙara 10-20mg na lutein da 2-4mg na zeaxanthin a kowace rana, yana kariya mai kyau ga crystalline da retina, yana jinkirta hasken ido.
3. Vitamin A da Vitamin B
Kare cornea, inganta motsi na jini, aƙalla ƙarfin kulawa a kowace rana, yana taimaka wajen kare ido daga rauni.
4. Gudanar da ruwa
Auna 2000 ml ko sama, yana taimaka mataimaka ƙwayoyin jiki da kuma tabbatar da hawayen jiki.
2. Mahimman ra'ayoyi daga takardun ƙwararru
Dangane da binciken ƙwararrun kwararru, maza da mata a lokacin menopause sun riga sun sha wahala da rashin manyan hormones, kuma saurin sabuntawa a cikin kwayoyin gurtun da ciki yana raguwa, tsarin fitar da hawayen jiki da kariya a cikin idanu yana rauni. Ana ba da shawarar yin la'akari da hanzarta amfani da hawayen da ba tare da sinadarin ƙona ba (babu ƙwayoyi masu kariya) a cikin yanayin mace, don guje wa dogon amfani da magungunan ido. Bugu da ƙari, a tantance idanu da lafiyar cornea a kalla sau biyu a kowace shekara, don gano alamun raunana kamar bushewar ido, glaucoma ko alamu na hawan fata na farko.
5. Karanta ruhu da daidaiton jiki da tunani
(a) Menene karanta ruhu?
Karanta ruhu wani tsari ne mai haɗaka da zama, tunani, da nazarin kai don rage matakan damuwa, yana mai da hankali kan karanta littattafai ko furucin da zai ɗauke ku, a cikin yanayin tunani da motsa jiki tare da yin kwaskwarima a cikin tunani da jiki. Ta hanyar tsararren tsarin kafa da juri, yana rage damuwa na tsarin jiki da kai, don haka yana mayar da tasiri ga dukkan jin, yana kawo sauƙi daga jiki mai ciwo.
(b) Tsarin karanta ruhu da ya dace da lokacin menopause
1. Zaɓi waɗanda ke da jigogin jinya
Karanta ƙananan labarai ko zibaren shahararrun littattafan tare da jigogi masu kyau, tunani, ko ci gaban rayuwa, ana ba da shawarar a karanta a cikin mintuna 15-30 a kowane lokaci.
2. Hanyar karantawa
Zaɓi wurin da ya na da dumi da shiru, tare da isasshen hasken rana, kujera mai kyau, da ɗan ɗan kamshin furanni ko itace don rage jin damuwa.
3. Rufe ido don nazari
Bayan karanta baɗa a cikin 1-2, dan rufe idanu, jefa hankali a tsakaninsu da tsakanin gashinka, duba ko akwai ci gaban ko rage motsa jiki. Wannan shine matakin da aka fi mayar da hankali ga karanta ruhu, za a iya haɓaka tare da kalmomin nauyi (kamar sautin pian, 528 Hz).
4. Rubuta alama
Riƙe gajeren rubutu a kan abinda ya bayyana a jiki a lokacin karatun ko canje-canjen ji a cikin idanu da kai, zai taimaka wajen fahimtar bayanan jin daɗi da tasirin canje-canje a cikin jiki.
6. Shawarwari daga ƙwararrun likitoci
(a) Shawarwari kan bushewar ido
1. Hawayen artifishal ba tare da kariya ba
Bi umarnin likita na kullum 3-5, da kuma sake shigar idan akwai rashin jin daɗi.
2. Gel ɗin kula da ido
Ruwa kafin kwanciya, yana hana raunana alburus da kariya ga hawan ido, yana da kyau ga wanda ke fama da ciwo.
(b) Lafiyar retina da crystalline
1. Gwaje-gwajen ido na kai
Auna matsanancin ido da yanayin retina kowane wata 6-12, don gano alamu na glaucoma ko cataract.
2. Binciken macular
Musamman ga maza da mata masu shekaru 50 da sama, ana ba da shawara a duba hoton ido na yau da kullum a matsayin kariya ga gajiyar hangen nesa da sauri.
(c) Maganin hormone
Ga waɗanda ke da ƙarancin hormone, tare da matsananciyar gajiya da ƙarin alamu ko bushe na ruwa, an ba da shawarar a duba mai kula da kiwon lafiya cikin lokaci don tantance yuwuwar amfani da maganin hormone na low dose (HRT). Ya kamata a kula da tasirin gefe da sarrafa abubuwan da ke gudana da juri.
7. Shawarwari don haɓaka kai
1. Koyar da tsarin rayuwa na lafiya
Shiga cikin aikin tafiyar da jiki mai kyau, motsa jiki, karanta ruhu, da sauran tsare-tsaren kulawa a kowane lokaci, ka kafa tsari na kariya a cikin zama ko kuma daidaita kabuka.
2. Yawaita kyawawan Yanayin
Rage tsawon lokacin duba na madubin ido, zaɓin kayan da suka dace, da tabbatar da tsabtataccen kyallen ido, a lokacin fita a ƙarƙashin hasken rana da kauce wa hasken ƙarfi.
3. Tattaunawa da juna
Ci gaba da mu'amala tare da waɗanda ke da kusanci, na zumunta, da raba abubuwa da aka yi da ci gaba, don yin iyali da abokai su zama mai taimako ga juyin jiki da tunani.
4. Koyan daidaici da abin da za a yi
Shiga cikin taruka ko tattaunawa kan tsarin menopause, gina sanin cututtuka da ingantaccen tunani da jure gajiya na ji, maimakon damuwa, har ma yana ba da sabuwar haske ga sabon rayuwa.
Kammalawa
Canje-canje na aikin ji da menopause, musamman gajiyar hangen nesa da ciwon ido, su ne abubuwa masu muhimmanci da ya kamata a kula da su. Daga matakan hormone, damuwa da tunani, yanayi na rayuwa, zuwa matakan ruhu, duk suna iya tasiri wajen inganta matsala. Ko yana gudanar da gyare-gyare na yau da kullum, haɗa magani, gwada hanyoyin magani na halitta, ko fara karanta ruhu, duk suna iya inganta ingancin rayuwa. Ta hanyar gudanar da kimiyya da binciken kai, muna shaida cewa duk wanda ya shiga cikin menopause zai iya karɓar sabbin martabobi, da kuma yin kyakkyawar tafiya ta haɗin kai a tsakanin jiki da tunani.