Menopause wani muhimmin lokaci ne a cikin rayuwa wanda kowa, maza da mata, na iya fuskantar sauye-sauye masu bayyana na lafiyar jiki, hankali, da jin kai. Wadannan canje-canjen sau da yawa suna shafar lafiyar jima'i da dangantaka ta kusanci, suna sa mutane da yawa su fuskanci matsaloli kamar raguwar kwarin gwiwar jima'i da tangardar hulɗa ta kusanci. Duk da haka, a cikin 'yan shekarun nan, haɗin ilimin gargajiya da rayuwar zamani ta hanyar aiyukan yoga, ya riga ya tabbatar da cewa yana da babban fa'ida ga mahalartan menopause wajen gyara tare da shawo kan matsaloli. Wannan rubutun zai yi nazari a cikin kwarewa kan matsalolin lafiyar jima'i da dangantakar kusanci da menopause ke haifarwa, ya bayyana samtuninsu, sannan ya bincika kimiyyar da aikace-aikacen yoga wajen dawo da kwarin gwiwar jima'i da sabon damar lafiyar jiki da hankali, yana ba da hanyoyin warware matsaloli da jagororin aiki masu ma'ana.
Daya, kalubale na lafiyar jima'i da dangantaka ta kusanci a menopause
(1) Canje-canjen lafiyar jima'i
Lokacin da mata suka shiga menopause, saboda raguwar aikin ovaries, sakamakon tsagwaran estrogen da progesterone yana raguwa, yana haifar da karamin fata a cikin mahaifa, bushewa, da rage kwanciyar hankali, wanda zai iya jawo ciwon jima'i da rage sha'awa; yayin da maza suke fuskantar raguwa a cikin fitar testosterone, wanda hakan yana sa su fuskanci matsalolin karfafa gwiwa, raguwar sha'awa, da wahalar fitar jini. Wadannan canje-canje na jiki suna zuwa tare da rashin bacci, gajiya, da canje-canje na tunani, suna sa ingancin rayuwar jima'i ya ragu kwarai.
(2) Tasirin hankali da jin kai
Raguwar kwarin gwiwar jima'i yawanci ya samo asali ne daga canje-canjen tunani na jiki, kamar karuwar nauyi, fadada gashinan fuska ko canje-canje a cikin aikin gamsarwa, wanda ke ta'abasa a kan fahimtarn mutum. Jin kunya, jin kunyatwa da gajiya na iya rikita da tsarin amincewa da juna a cikin dangantaka. Bugu da ƙari, jin damuwa, baƙin ciki, da matsanancin damuwa da aka saba fuskanta a menopause na iya rage tattaunawar abokin tarayya da haifar da karin tazara tsakanin su.
(3) Tasirin juna tsakanin abokan tarayya
Abokan tarayya na kusanci suna yawan shiga mawuyacin hali yayin da suke fuskantar matsalolin da menopause ke jawo: daya yana juriya saboda rashin ingantaccen aikin jima'i ko raguwar sha'awa, wanda ke jawo rashin karɓa daga dayan, yana shafar tattaunawa da fahimtar juna. Hakan na iya zama mai haɗari idan ba a shawo kan hakan ba cikin gaggawa, zai iya kai wa ga juyin halin dangantaka har ma da rikice-rikice.
Biyu, nazarin dalilan raguwar kwarin gwiwar jima'i a menopause
Sauye-sauyen hawan jini na mutum suna shafar sha'awar jima'i da tsarin amsawar jima'i. Raguwar estrogen a cikin mata yana rage aiki na tsarin jima'i, wanda kuma yana shafar wadansu sinadarai a cikin kwakwalwa kamar dopamine da serotonin, suna rage sha'awar jima'i da karfin sha'awa; raguwar testosterone a cikin maza kuna kuma tsananta sha'awar jima'i da tsarin karfafa gwiwa. Hakanan, nauyin tattalin arziki, tsammanin al'umma, da canje-canjen rawar gida na iya ƙara matsalolin hankali waɗanda suke ƙara haifar da raguwar kwarin gwiwa.
Uku, ra'ayoyin likitoci da kwararrun masana
Binciken likita ya nuna cewa kusan kashi 50 cikin 100 na mata a menopause suna fuskantar nau'ikan matsalolin aikin jima'i na daban-daban, yayin da maza suna da kashi 40 cikin 100 suna fuskantar matsalolin karfafa gwiwa a farkon menopause. Jagoran likita yana ba da shawarar shiga daga wasu bangarori: magungunan kari (kamar maganin maye gurbin hormone), shawarar hankali, daidaitawar hulɗar abokan tarayya, da maganin jiki. Duk da haka, cikin 'yan shekarun nan, an kara yin tsokaci kan mahimmancin "hanyar haɗin gwiwa," musamman yoga wanda yana karɓa sosai.
Hudu, aikace-aikacen ba na likita da magunguna na halitta: bayyana yoga
(1) Yoga yana taimaka wa daidaiton jiki da hankali
Yoga yana mai da hankali kan numfashi, mai da hankali, da sanin jiki, yana taimakawa wajen daidaita tsarin jijiya mai zaman kansa, rage damuwa, gajiya, da rashin bacci wanda ke yawan faruwa a menopause. Takardun bincike sun nuna cewa ci gaba da yin yoga na iya inganta sassautawa, kwanciyar hankali da ƙarfin nama, wanda ke haifar da inganta gudun jini, daidaiton ƙwayoyin jima'i, da rage bushewar mahaifa da ciwo a cikin mata, da kuma matsalolin karfafa gwiwa a cikin maza.
(2) Inganta kwarin gwiwa da 'yancin jiki
Yin yoga, musamman tare da tsaruka da suka shafi ƙananan ƙirjin ƙafa, tsokoki na jiki da kuma ƙafafun yana taimakawa wajen sake fahimtar jiki da wuraren jin dadinsa. Misalan wannan sun haɗa da Bridge Pose (Setu Bandha Sarvangasana), Butterfly Pose (Baddha Konasana), Cat-Cow Pose (Marjaryasana–Bitilasana), Cobra Pose (Bhujangasana), da Hero Pose (Supta Virasana), duk suna haifar da karɓa da iskar jiki a kusa da ƙananan jikin da kuma ƙarfafa haɗin gwiwar ƙananan ƙirji. Bisa ga nazarin Kungiyar Kimiyyar Yoga ta Indiya, bayan makonni 12, waɗannan tsarukan na yoga suna iya inganta sama da 60 cikin 100 na jin dadin rayuwar jima'i a cikin mata, yayin da maza ke inganta gwiwar su akan iyawarsu ta jima'i.
(3) Saki damuwa da inganta hulɗar kusanci
Yoga ba kawai yana nufin "yin motsa jiki" ba, yana mai da hankali kan daidaita numfashi da tunani. Ta hanyar yin tunani a kan lokaci (kamar numfashin hankali da zaune cikin hadin gwiwa), zai iya taimakawa waɗanda ke cikin menopause su saki damuwa, fargaba, da inganta kwanciyar hankali da jin dadin jiki, da haka yana inganta tattaunawar kusanci da hulɗa; ma'aurata ko abokan tarayya ma zasu iya gwada yoga tare da juna, ta hanyar kusantar jiki da tarihin numfashi, suna sake gina amincewa da jin tsaron soyayya.
Biyar, hanyoyin aikace-aikacen yoga da matakai
(1) Koyon yoga don gyara kai
1. Shiri (kirkirar yanayi da daidaita yanayi)
Zabi dakin da ya yi shiru da jin dadin zama, kaddamar da yoga mat, ku kunna kyandir na mai (ana ba da shawarar lavender, ylang-ylang, wadanda zasu taimaka wajen hanzarta jin dadin jima'i), da rage haske. Ana iya kunna rediyo tare da sauti na halitta tsakanin 340Hz-528Hz (kamar sautin ruwan kogi ko karar tsuntsaye a cikin daji), ana ba da shawara ko mintuna 30 a kowacce rana.
2. Tsarukan da suka shafi mata
- Butterfly Pose (Baddha Konasana): Zaune, ƙafafanku suna fuskantar juna, gwiwowinku suna buɗewa, ku riƙe ƙafafunku tare da hannu, ku zauna da wannan hali na tsawon mintuna 1-3, yana taimaka wa wajen buɗe ƙananan jiki da rage ɗaurewar mahaifa.
- Bridge Pose (Setu Bandha Sarvangasana): A nadawa, gwiwowin suna nadewa, hannu suna a gefe, ku ɗaga ƙirjinku sama, ku tsaya na tsawon seconds 30-60, yana ƙarfafa ƙarfafun ƙananan jiki da gudun ƙwaƙwalwa.
- Supine Pelvic Circles: Zauna a nadawa tare da gwiwowin suna nadewa, ku yi juyawa a clockwise da counterclockwise na kowane juyowa 10 sau, suna kunna karfin jini a cikin ɗakin.
3. Tsarukan da suka shafi maza
- Hero Pose (Supta Virasana): Ƙafa ƙafafu sassa, ku zauna a cikin hawaye a hankali, ku zauna na tsawon seconds 30-120, yana inganta kyakkyawan jini a cikin prostate da fitar testosterone.
- Cat-Cow Pose (Marjaryasana–Bitilasana): A kan hudu, ku canza tsakanin karkatar da jiki da mara igiya, ku yi hakan sau 8-12, yana haifar da karfin ƙwaƙwalwa da ƙananan jiki.
4. Yawan numfashi mai hankali
Zaune tare da kyakkyawan jiki, yin numfashi na ciki (lokacin shan numfashi, ciki yana tafe, lokacin fitar da numfashi, ciki yana yanke), sau 5-10 mintuna, za a iya haɗa shi da tunani na 589Hz don jin kwanciyar hankali a bayyane, yana mai da hankali ga kome a kullum.
(2) Yoga tare da juna
1. Tattaunawa tare da juna
Duk abokan tarayya su zauna tare da genodi suna jujjuya sassa, su taru sun haɗa hannu a gaban zuciya, suna kallon juna na mintuna 3. Yin numfashi a hankali tare yana inganta haɗin kai da jin tsaron lafiya da jin daɗi.
2. Tattaka tare (Seated Forward Bend Partner)
Duk abokan tarayya su zauna a kan mat ɗin yoga suna magana da juna, ƙafafun suna fuskantar juna, ku riƙe hannu ku juyawa sai a fitowa a juna na tsawon mintuna 1-2. Wannan motsa jiki yana taimaka wajen saki gajiya daga ƙwankwasa da gwiwar hannu, yana jawo karuwar hulɗar juna da jin daɗin sanin jiki.
3. Double Boat Pose
Suna zaune suna fuskantar juna, ƙafafun suna fuskantar juna suna tuza juna, ku tare da kafa su sama, kasance a tsaye a cikin kai. Ku riƙe tsawon seconds 30-60, yana inganta haɗin gwiwar jiki da fahimtar juna.
4. Tattaunawar girmamawa ƙarshen
Cibiyoyin hannu suna haɗe, ku yi tattunawa tare da bayanin ra'ayoyin ku na aiyukan yoga na yau, ku sanar da jin daɗi kuma ku ƙarfafa dangantaka.
(3) Ƙarin magani na sauti da ƙansu na jin daɗi tare da taimako
- Ana ba da shawarar yin 15-20 mintuna na sauti na 528Hz a kafin kwanciya ko a tashi da safe (an tabbatar da wannan sautin yana inganta gyaran ƙwayoyi da daidaiton tunani wanda ke taimakawa wajen rage damuwa da daidaita tunani).
- Ku haɗa tare da ruwa na 3 na ylang-ylang da 2 na mai na lemun tsami a cikin wutar haɗawa, a kowane lokaci 30 mintuna, yana ƙara sauƙin jin tsoron jiki da haifar da sha'awar al'amuran jima'i.
- A lokacin sauraren kiɗa na halitta, zaku iya yin rubutu na hankali, kamar rubutun labarai ko rubutu a cikin 'yancin kai, 5-10 mintuna kowane lokaci, yana taimaka wajen bayyana da sakin zurfin tunani.
Shida, inganta kai da dabarun tattaunawa na kusanci
(1) Ayyukan tabbatar da kai
Kowane rana ku fuskanci madubi, ku ce wa kanku abubuwa guda uku na kyawawan halin jiki da na hankali, ko ku rubuta abubuwan da suka faru a cikin tarihi don ƙaruwa da jin daɗin kai da gwiwa.
(2) Yin tattaunawa na kusanci a kullum
Sayi "lokacin tattaunawa na kusanci" sau ɗaya a mako, a cikin dakin da ba a tare da tsangwama, ku yi juyawa kuma ku bayyana bukatun ku, damuwa, ko burin juna, ku guji amfani da yaren zargi a matsayin Saƙonnin rubutu ko “Na ji ...”, “Na fatan ...” a matsayin farawa, yana rage matsala.
(3) Koyon juna da ci gaban juna
Ma'aurata ko abokan tarayya za su iya halartar karatun yoga na ci gaba ko wasu kwasa-kwasan sha'awa, su gina dangantaka mai ci gaba. Yana da kyau a karɓi juna a cikin canje-canjen da menopause ke jawo, ganin juna a matsayin abokan tarayya masu ƙunshe da juna, rage tsangwama da rashin kyawun juna.
Bakwai, shawarwarin masana da wasu hanyoyin haɗin gwiwa
(1) Nema taimakon ƙwararru
Idan alamomin jiki suna da tasiri sosai a kan rayuwa, ana ba da shawarar tuntubar likitan mata, urology ko mai ba da shawara, don tantance ko akwai bukatar maganin maye gurbin hormone ko wasu magungunan da suka shafi jimawa. Bugu da ƙari, maganin jiki (kamar tsarin rage jin damuwa) na iya taimaka wa ma'auratan su dawo da jin dadin juna.
(2) Karin abinci da daidaiton rayuwa
Karin abubuwa masu ɗorewa wanda ke ƙunshe da Omega-3, Vitamin E, da kuma isoflavones daga soybeans, goro, da kuma hatsi masu cikakkun hatsi, suna kiyaye jerin ayyukan jiki mai kyau, da kuma karuwa da motsa jiki a waje (shakar hasken rana yana hanzarta haɓaka Vitamin D), tare da gina kyawawan tushe da ƙarfafa energi mai kyau.
(3) Dubawa tare da hawa da ci gaba
Ana ba da shawarar yin rubuce-rubuce na jinkirin jima’i, canje-canje na ji, da jin dadin yoga kowane wata, ku samar da kundin rubuta kai. Lokacin da aka gano ƙalubale, ana iya daidaita abun ciki ko neman shawarwari da suka dace don ci gaba da ci gaba.
Takwas, sabbin damammaki na bincike da kusanci
Menopause ba kawai mataki ne na rage daidaito ba, har ila yau wani lokacin da za'a saki ilimi game da kai, da sake gina dangantaka. Ta hanyar ci gaba da yin yoga, haɗa magungunan halitta da dabarun tattaunawa na kusanci, duka maza da mata zasu iya samun sabbin hanyoyin samun gwiwar jima'i da gina dangantaka daga menopause. Wannan ba kawai yana taimakawa wajen karfafa darajar kai ba, har ma yana ba da sabbin bita ga dangantaka, yana kawo sabuwar haske ga ragowar rayuwa.