Natsuwa da rubutu: Cikakken bincike da dabarun warkar da matsalolin tsarin numfashi a lokacin canjin tsufa- daga tsunduma na huhu zuwa sabunta lafiya ta hanyar numfashi mai zurfi
1. Gabatarwa
Canjin tsufa, komai ga maza ko mata, lokaci ne na musamman da ke dauke da canje-canje na jiki da na hankali masu tsanani. A cikin wannan mataki na sauyi, ban da wahalhalu da aka saba sani kamar canje-canjen yanayi, matsalar barci da osteoporosi, alamu na tsarin numfashi sau da yawa ana watsi da su. Musamman, huhu mai dauke da fiber da tari mai tsanani, ciwon kirji, da gajiya suna shafar rayuwa ta yau da kullum, kuma hakan na iya barazanar lafiya. Duk da haka, ta hanyar natsuwa da kai, rubutun gudanarwa, horon numfashi da shiga na kwararru, lafiyar numfashin a lokacin canjin tsufa na iya samun ingantaccen kula da karfafa. Wannan rubutun zai bincika a cikin zurfi dalilan matsalolin tsarin numfashi a lokacin canjin tsufa, da kuma bayar da cikakken bayani akan hanyoyin ragewa, kulawa, rubutun jinya da shawarwarin magani na halitta, domin taimaka wa masu karatu wajen sabunta lafiyarsu daga bangarorin jiki da hankali.
2. Fahimtar matsalolin tsarin numfashi na canjin tsufa da dalilansu
Maza da mata a lokacin canjin tsufa suna fuskantar canje-canje masu tsanani a tsarin endocrine, inda matakan hormones kamar estrogen da testosterone ke canzawa sosai, wanda ke rage kariya ga fatar numfashi da kyawawan gwinjaye na huhu, yana haifar da alamomin masu zuwa:
1. Karuwar hadarin huhu mai dauke da fiber
Bayan canjin tsufa, musamman ga mata saboda raguwar estrogen, gwiwar jiki ta huhu ta zama mai saukin haifar da karuwar abnormal wanda ke haifar da fibrous. Wannan cuta na daga cikin nau'in na ciwo mara jiyya, wanda ke haifar da raguwar elasticity na huhu, da haifar da tari mai tsanani, gajiya yayin motsa jiki, da jin nauyi a cikin kirji.
2. Tari mai tsanani da kumburin hanyar numfashi
Canje-canjen hormone na iya rage kariya ga fatar bronchial, kuma damuwar da ke tattare da canjin tsufa na iya haifar da gajiyawar jiki, yana karuwa da yiwuwar kamuwa da cutar numfashi da tari mai tsanani.
3. Ragin juriya yayin motsa jiki, gajiya
Yin shekaru yana haifar da raguwa a cikin aikin tsokar numfashi, kuma tasirin canjin tsufa a tsarin endocrine na iya rage ingancin shakar oxygen, yana haifar da gajiya mai tsanani da gajiya lokacin hawa.
4. Tari mai gajiya wanda ke jawo wahalar numfashi
A fannin hankali, canjin tsufa yana haifar da tasirin tashin hankali da cunkoso mai tsanani, wanda ke jawo gurguncewar yanayin numfashi, yana haifar da maimaitaccen juyin tsari na jiki da hankali.
5. Cutar huhu mai toshewa (COPD) da tashin hankali
Maza suna fuskantar hadarin kamuwa da cututtukan huhu saboda yawan shan taba a lokacin samartaka, yayin da mata suna samun karin hadarin kamuwa daga lokacin da kariyar hormone ta tafi.
3. Natsuwa da rubutu: daga jiki, hankali da ruhu wajen warkar da matsalar numfashi
1. Ilimin da shaida na jinyar rubutu
Bincike ya nuna cewa rubutu na kwarewa, damuwa da jin zafi na jiki yana iya karawa da sani, yana taimakawa wajen sakin damuwa da gajiya da inganta alamomin jiki. Ga wadanda ke da wahalar numfashi a lokacin canjin tsufa, yana da kyau su rubutu akai-akai a cikin saiti mai kyau bayan karfe 8 na yamma (kafin kwanciya) a cikin dakin da haske ya yi dumi, rubuta "Ajin numfashi", suna sanya hoton numfashi, sauye-sauyen yanayi da asalin damuwa na yau.
2. Abun rubutu da tsare-tsaren rubutu
- Mataki na farko: Sanin wahalar numfashi, bayyana da kyau yanayin numfashi, zurfi, da ayyukan da suka shafi
- Mataki na biyu: Rubuta wuraren da suke haifar da alamomin (kamar matsalar aiki, sabani a gida da dai sauransu)
- Mataki na uku: Natsuwa kan dangantakar yanayi (kamar damuwa, fushi, bakin ciki, rashin taimako)
- Mataki na hudu: Duba halayen da aka dauka da sakamakon da aka samu
- Mataki na biyar: Kullum saita kyawawan kalmomi na tabbatarwa akan lafiyar numfashi - kamar “Ina komawa samun numfashi mai kyau mai zurfi, huhu na suna samun lafiya da karfin gaske.”
3. Gwanintar jinyar rubutu
Za a iya gwada hanyar "wasikar nan gaba", rubuta wasika ga kanka bayan watanni shida, wanda ke haskaka ranar da za a samu numfashi mai kyau da jin dadin rai. Hakanan za a iya tsara "Ajin godiya na numfashi", na kowane rana yana godiya ga dukkan shawarwari na jiki da suke ba da izinin numfashi.
4. Numfashi mai zurfi don sabunta lafiya huhu: daga horo na asali zuwa dabaru masu ci gaba
Rehabilitation din numfashi yana da matukar muhimmanci ga cutar huhu mai dauke da fiber da alamomin numfashi. Muna bada shawarar tsari mai ban sha'awa kamar haka:
1. Horo na numfashi ta hanyar ciki (yana dace da maza da mata)
- Wuri: Da sassafanci bayan tashi daga barci da kafin kwanciya, cikin iska mai kyau da jin dadi
- Matakai: Zuba a cikin kwanciya ko zauna cikin kwanciyar hankali, hannu guda a cikin ciki, wata a kan kirji
- Dabaru: Lokacin shakar iska, gwada fitar da ciki, kirji na dan kadan, jin iska yana shigowa cikin ciki, sannan ka lissafa cikin dumi na 4
- Rike numfashi na dukan 2
- A hankali fitar da iska har sai ciki ya karye, lissafa cikin dumi na 6, maimaita sau 15-20
Wannan hanya na horar da tsarin parasympathetic, rage damuwa kuma haɓaka fa'idodin fadada huhu.
2. Hanyoyin karfafa tsokar numfashi
- A kowane yammaci karfe 10 na safe da 3 na rana
- Kwashe tare da juyawa da numfashi mai zurfi, raba hanci lokacin fita da numfashi, maimaita sau 10, tara 2-3
- Kowane rana yana aiwatar da horon hawa, sabunta juriya bisa ga ƙarfin mutum.
3. Dabarar numfashi mai daidaito
- Ana ba da shawarar hadawa da kiɗan tunani (ana ba da shawarar frekwens 528Hz, yana taimakawa wajen rage damuwa da kwantar da hankali)
- A kowane yammaci na mintuna 20
- Zauna kwance ko rufe ido, yin shakar iska na minti 4, rike numfashi na minti 2, fitar da iska na minti 6, mai da hankali kan "kowane numfashi yana kawo sabuwar lafiya."
4. Horon numfashi ta hanyar makogwaro (yana dace da masu tari mai yawa)
- Nemi wani wuri mai shiru, danna harshe a kan hanci yayin fitar da numfashi tare da dannawa mai ƙarfi
- Kowane zagaye sau 10, za a iya yin horon sau 3-4 a kowane rana.
5. Kula da rayuwa da hanyoyin magani na halitta
A lokacin canjin tsufa, yana da kyau a inganta lafiyar jiki da rage haɗarin huhu mai dauke da fiber da alamomin numfashi na ciwo:
1. Kula da abinci
- Mayar da hankali wajen cin abinci mai arziki da antioxidants (kamar kiwi, tsire-tsire), ganyayyaki (kamar brokkoli, spinach), gishiri (kamar ganyen walnut, almond)
- Guji abinci na sarrafa wanda ke sa kamuwa da haihuwa, mai dabbobi fiye da adadin da ya dace da abin sha mai yawan sugar
- Kara ingantaccen furotin, yana taimaka wajen gyaran tsokar jiki (kamar kifi, wake)
- Karawa Omega-3 fatty acids a ma'aunin da ya dace, yana taimakawa wajen yaki da kamuwa da cuta da kuma kare huhu (kamar man flaxseed, man kifi mai zurfi)
2. Kulawa da nauyi da motsa jiki
- Ana bayar da shawarar motsa jiki a kalla minti 150 a kowane mako ta hanyar hawan keke, tafiya, iyo ko yoga, don inganta hancin huhu
- A kowane safiya, kayi minti 10 na motsa jiki yana inganta sanya jiki da isasshen oxygen, yana rage tari da sinadaran.
3. Kula da tsaftace iska
- Tabbatar da isasshen iska a gida, guji shan gajin mai tsaye da dadin fata
- Idan iska a cikin gida ta yi ƙanƙara sosai, ƙara wasu ruwa don lafiyar fatar numfashi
- Guji shan taba, hayaki daga waje da pollen wanda ke da tasiri mai rauni.
4. Daina taba da rage fuskantar shakar taba
- Matar huhu tana da karfin sabuwa idan aka daina shan taba, musamman ga maza a lokacin canjin tsufa.
5. Amfani da man shafawa tare da kiɗan da ke kwantar da hankali
- Ana bayar da shawarar amfani da man eucalyptus ko man lavender (sanya 3-5 droplets a cikin turare), yana taimakawa wajen tsabtar hanyoyin numfashi da rage damuwa
- Lokacin amfani da turare yana da kimanin mintuna 15-30, tare da kiɗan 528Hz don cikakken tasiri wajen inganta matsalolin numfashi.
6. Haɗin gwiwar masana da shawarwarin kiwon lafiya
1. Shawarwarin jinya ga huhu mai dauke da fiber
- Idan kana fuskantar tari mai tsanani, gajiya ko rage aikin motsa jiki, gaggauta neman ƙwararren ma’aikacin huhu ko likitan lungs
- Idan ya zama dole, zaku iya samun gwajin aiki na huhu (kamar hancin huhu, adadin hankali mai girma) da kuma gwajin HRCT don duba huhu.
- Ga masu fama da huhu mai dauke da fiber mai sauki, takardun da suka gabata sun bayar da shawarar haɗa tare da jinya na oxygen, shirin kula da huhu, da magungunan da ba sa juyawa (kamar Pirfenidone ko Nintedanib, bisa ga umarnin likita).
2. Rigakafin illolin da jurewa jin rauni
- Magungunan da ke jurewa don huhu mai dauke da fiber suna buƙatar a duba aiki na hanta da koda, kada ku daina shan magani ba tare da gargaɗi ba.
- Yi amfani da musu na bronchodilators (kamar beta-2 agonists ko steroid mai sha cikin hanci) bisa ga umarnin likita.
3. Koyar da lafiya da gudanar da gwaje-gwajen farkon
- A kowanne watanni 6, yana da kyau a duba hoton huhu, da kuma nazarin tare da X-ray ko CT scan na akai-akai, tare da gwajin tafiya na minti 6 don tantance juriya wajen motsa jiki.
7. Sabon kai da haɓaka mafita daga wahalar numfashi
Canjin tsufa yana zama wata dama don sake fahimtar kanka. Duba matsalolin numfashi a matsayin farawa don sake tattauna jiki, ta hanyar rubutun da aka ambata, horon numfashi na yau da kullum da kula, jiki da hankali zasu girma gaba daya.
1. Dawo da amincewa da rayuwa
- Ana bayar da shawarar saita manufa a kowane wata, kamar koyon sabbin hanyoyin numfashi ko kammala rubutu game da huhu, don jin karuwa akai-akai.
- Tara abokai da ke fuskantar matsalolin numfashi kuma ku kafa kungiyar goyon bayan numfashi ta yanar gizo ko a waje, domin jituwa da karfafa juna.
2. Haɗawa da fasahar zane
- Ana bayar da shawarar zana zane da ke nuna shahararren batun “lafiyar numfashi”, ko kuma ta hanyar ƙirƙirar abu wanda ke nuna kwarewar jin zafi, don ƙarfafa ikon ciki.
8. Kammalawa
Duban dalilan jiki da hankali na wahalar numfashi a lokacin canjin tsufa, da hanyoyin kulawa ga matsalolin musamman kamar huhu mai dauke da fiber, ba zai yi wahala ba don haka "rubutu na tunani + horon numfashi mai zurfi + shigar da likitanci + kula da jiki na yau da kullum" shine tsarin da zai fi fitar da sakamako. Duk miji da mata a lokacin canjin tsufa suna da hakkin samun numfashi lafiya da 'yanci. Idan ka shirya ka tantance ka, saurari da rubuta labarin numfashinka na gaskiya, da ci gaba da aiwatar da matakan kulawa da ka dace basa har ya kai daukar lafiya a jikin, za ka ga huhu da lafiya za su sabunta rayuwa kuma sababbin iyakoki na jinya na kanka zasu bude.