Ukwenziwa ngokomthetho kwemihla ngemihla kunye nemisebenzi ye-sensory: Ukuphinda umphakamo wekhono lokunxibelelana kwi-menopause, ukuvusa amandla ezinzwa ukwakha imbali entsha yokuphila
I-menopause, yindlela ebalulekileyo yokuphenduka ebomini bexesha eliphakathi kobomi bebantu bonke. Le nkqubo ayibuyisi kuphela iinguqu ezinxulumene ne-hormone emzimbeni, kodwa ikwaphinda inciphise umoya, imvakalelo, umjoliso wobomi, kwaye ikwazi ukuchaphazela ukufumaneka kwemisebenzi yezinzwa. Abaninzi bayayigxininisa, i-menopause ayisiyomxholo ongowoluntu kuphela, kodwa nabantu besilisa babonisa ukutshintsha kwe-hormone, ukuncipha kwemisebenzi ye-sensory kunye nokuphuculwa kweengqondo, umoya we-vulcanisation, kwaye uninzi lweemeko lwenziwa olulodwa olubonakalayo.
Kule nkqubo, umxholo ophakathi kokuququzelela ukuphula imiba yokusebenza, ukutshintsha kwemisebenzi ye-sensory, ubunzima bokuveza ulwimi (njengokulahleka kolwimi) kunye nokufunda kwakhona kokunxibelelana ngokufanelekileyo, kwenza umxholo ophambili wendlela yokuthandela ukuqonda komzimba kunye nomzimba. Le ngxelo yobufundisi iya kuxelisa ngokucokisekileyo le meko, icacise izizathu zokuphila kwi-menopause, imiphumo, kwaye ukulandela iingcebiso zengqina, iqukathe izicwangciso ezifanelekileyo, ezilawulwa nguwe, ezingekho zonyango kunye nezonyango, ukuze abafundi bakwazi ukusombulula ngokucacileyo kwaye bazifeze iindlela ezintsha zokuphila.
1. Ukuphila ngokomthetho: Ukuyilwa kwemiba yokulwa nemiphumo ye-menopause
1. Uhlalutyo lwezizathu kunye nemiphumo
Njengoko ubudala bukhula, umjikelo we-hormone (njengomphunga, testosterone) ushintsha, kwaye umjikelo we-alarm (i-hypothalamus kunye ne-pineal gland) uyahluleka. Oku kungabangela ukusilela kokulala, ukunyuka kwemikhwa yokulimaza, ukungaphumeleli komjikelo wesikhathi, kwaye kukhuthaza ukumelana nesimo somoya, umoya ophukileyo, kunye nokukhathalela imidlalo yokuphila. Kokubini, amadoda nabafazi banokufumanisa imiphumo efana nentloko eyenza ukuba ulale kancinci, umthanjiso, ukungabi namatshana, kunye neengxaki zokulala. Ngokwenkqubo, udidi lweziqhamo lokuphila lungakhula umphakathi, ubuhlungu, ukungafuni umsebenzi, kwaye kunciphise amandla okwenza imisebenzi efana nokuxhaswa kwemekano yokuphela kwesimo se-menopause.
2. Izisombululo eziqinisekisiweyo
A. Ingasemva yokulala
- Qalisa ukunciphisa umthombo wokukhanya ngexesha lemihla, avoiding bright light and screen blue light stimulation.
- Kukho iingcebiso ukuba ukwenze imidlalo ye-stretching kancinci ngexesha lesi-9: 30, ukunciphisa umoya.
- I-Optimal time for falling asleep is between 10:00 PM and 11:00 PM.
- Kukho ukunceda ukuba uvuke kwiiyure ezifanayo, ngaphandle kokukhumbula iiyure ezindala ukuba zingaphantse zizele ngama-30 min, ukuze ungavumeli umjikelo wesikhathi.
B. Umdlala wemusic
- Khetha umculo opholileyo onomgangatho ka-432Hz okanye 528Hz, nceda ukhe ulawule ama-20 imizuzu ngexesha.
C. Ukuphefumla kwe-meditation
- Kubalulwa ukuba ungeze kuhlawulwe kabini (kwasekuseni nasezizathu), imizuzu engama-15 yokuphefumla usebenzisa umphumo we-4-4-8: Ukuphefumla izizathu ezine, umgama ozinzileyo, uphume uluhlu lwe-8 sekhangele. Lo mkhuba unceda ukunciphisa ubungqina bokuphumla.
D. Ukusebenza emisi
- Gxila kumsebenzi ophakathi (ezingabhalwa njenge-walking fast, yoga, ukuhamba ngomjelo), umjikelo ophakathi wemizuzu engama-30, kunye neengqinisekiso ezingama-5, ukunceda ukuba umjikelo wokulala usebenze.
E. Ixesha lokutya
- Izithuba kunye ne-xa ngexesha lokuba kumili. Ngaphambi kokuba utye, nceda ukwazi ukuba abantu abaninzi, bazicelisa ukusuka kumyalezo wokuphila.
2. Ukushintsha kwemisebenzi ye-sensory: Yazi ukuncipha kunye nokuvuselela umphumo phakathi
1. Izizathu zokutshintsha kwe-sensory
Ngexesha le-menopause, ukuncipha kwe-hormone kubangela imisebenzi ye-nervous sensory, kubandakanya ukuphazamiseka kokubona, ukusilela kokuthetha, ukwehla kokuhlola, kunye nemisebenzi efana nemisebenzi ye-misimba, ukunciphisa izinza kunye nokuqhubeka. Lezi zinto zikhuthaza ukucola kweemeko ezifana nokuzinza ngokupheleleyo.
2. Ukuthintela kunye nokuphucula ukunceda
A. Ngokuqwalasela
- Ukuphinda uyise "i-20-20-20 rule": Ngexesha lemizuzu engama-20, qwalasela umjikelo we-computer, hamba kwiiyure ezimfutshane kumjikelo ezingama-20 (ngama-6m).
- Qinisekisa ukuthi imifuno iqulethe i-vitamins A, lutein ezifana nemifuno emihle, i-carrots, i-yam, njl.
B. Ukuphumelela ukuthetha
- Ikhuthaza ukuxhuma uthando lwezinto, njengodlulelo lwentle, umoya, umoya, ifletheni, amakhumbi akhuthazwayo okuba afunyanwe, qhagamshelana kwiindawo ezithile ukusuka kuluhlu lwamacango ama-400Hz ukuya kwi-3000Hz, ukunciphisa ukwehla kokuthetha.
C. Ukuvumbulula ukufana
- Sebenzisa i-essential oils (lavender, Bergamot, sweet orange), nceda ungavumeli ukuvumbulula kwe-sensory ukwakha ulwimi.
D. Ukulungisa i-phefas
- Ukutya ngexesha lokupheka, sebenzisa izinto zeziNklezi (i-cilantro, ibasil, rosemary) ukuze uphucule i-flavored flavor; u-microphone unokuqhuba ngamanzi ashisayo ukuqinisekisa ukuxhathisa isiqhamo, imihla emithathu.
E. Ukugcina izinzwa
- Phinda uphinde amawungqwalaselo akho, usebenzisa amahloko akho 5 imizuzu kwakhona, ukusiza ukungaqhamuki ezinzwaneni kunye ne-microcirculation.
F. Umjoliso ongu-ingqubu yolwimi
- Dala "ukuhlasela izinto ezivumelekileyo," "ukwabuhle," "izimvo ze-masiki" ukwenza imidlalo elula yemidlalo ye-sensory, umphakathi ube neenzuzo ngezama-1.
3. Ukulahleka kolwimi: Ukuthetha kokutshintsha kwemisebenzi ye-menopause
1. Uhlalutyo lweziqu
Ngexesha le-menopause, abantu abaninzi baqala ukubonisa ukwehla kokwabelana ngomlomo, ukwehla kwememori yesiqhelo, ubunzima bokukhangela amagama, kunye nokunyuka kokuhanjiswa, kwimeko ebalulekileyo, imisebenzi ingavusa ubuncinane. Umphumo othile ubonisa ukuba ikhosela, umazisi ngakumbi, umjikelo we-nervous umjoliso.
2. Ukunyamezela ukulungisa ukulahleka kolwimi
A. Umsebenzi wokwakha ulwimi
- Ukuphinda uqeqeshe iziqhamo, umculo, kunye namakhanda imihla emithathu, amasiko ngaphambili, ukucwangcisa umgama. Le mikhuba inceda ukukhulise indlela yolwimi, icetyiswa ukuba umbadali unyuse umphakathi.
B. Ingxelo yesikhumbuzo
- Umjoliso/fundo? kwenza amadlangala avumela ukwenziwa iikhamonda ezilandelweyo (50), nganye imihla ibonisa iiqela ezihambelanayo, ukunciphisa i-memori yomzimba.
C. Uqoqosho lwezinsizakusebenza
- Ukuthumela ubhuka ukwenziwa koSuku oluMyezi oluya kuxoka, umhla owabhalela, izikhumbuzo zokuhanjiswa kuzo; ukunceda abaninzi nabazali uthando.
D. Iindlela ezithile zokuphuhlisa uhlanga
- Izizathu zengqina zishwankathela i-vibro-200Hz-70Hz, ukwenza umphumo we-auditory training (umjikelo we-20 imizuzu, ngosuku olunye), inceda ukuphaketeka.
E. Ukuthwala imilo yokuxubusha
- Abantu abaninzi bajolise kumacala amabini aqinisekisileyo, ngaphandle kokuchitha imizekelo. Verkefon nombolo, mucule imvakalelo ye-hold, uqaphele ukuqonda kwimoto ngesikhathi sokukhumbula.
4. Ukuphinda umphakamo wekhono lokunxibelelana: Izicwangciso eze ukuba uvuselele amandla
1. Umjikelo wokuphucula ukumelana
A. Ukucacisa nokulinga
- Umjikelo usiba mfihlo, unikezelo oluniko, ghanta kunye nosuku.
- Qinisekisa umphumo omhle, ugcinwe ukucacileka.
B. Uveza umgama
- Qinisekisa umngqokolo womboniso, uxanduva kumphakamo wokwakha ngokomgangatho, omtsalayo, oza kudala isilungiselelo sokubeka ingxelo.
C. Ukubiza umoya
- Ukusetyenziswa kokumelwa kwezinto ezixhasayo, uluhlu lwamafutha, i-senser, umphakamo obalulekileyo.
D. Ukuphefumla emkhakheni
- Yenza umucu uphuthume usuku oluqhamileyo.
2. Izikhalazo ezisemthethweni
I-Public International Journal of Menopause ibonisa ukuba umjoliso uvula uluhlu lwezinto ezingenasidingo, indlela yokutsala uhambalayo, kufaneleke ukuba yinxalenye, ukungawuvumelani, luthe, lunzulwandle ukuze kuhlaliswe ukuphila.
5. Ukuvusa amandla ezinzwa: Izincomo ezintsha phakathi kokulawulwa kwezokwelapha
1. Imikhankaso yemithi
A. Ukuphathwa kweHormone (ukuhanjiswa kuphela kwemithi)
- Inika ubungqina obubonakalisiwe ngaphakathi kokuphila komzimba.
B. Ukuphucula ukungena
- Umjiko ongezantsi umxholo, ikamva lielokwenziwa ngengxaki yokuhlala iyimfihlo.
6. Umanyano olutsha nolwaziso lwengqondo
1. Ukukhula koMzimba
- Imihla elandelayo, ubhalise ngama-5, umama, umhlobo.
2. Ukuzivocavoca
- İzincwadi zenkwenkwezi, neekho, umgangatho, umphakamo.
3. Umanyano
- Umhlali omkhulu kubalulekile.
Isiphelo:
I-menopause yindlela yokuphinda ibaluleke, ithelekisa abantu bobabini kumakhankaso, umphandlaziyo, umkhawulo, ububanzi, nomphola, nendima. Ukudibanisa ukumelana, ukuqonda kwabaphandi, ukufunda ukunceda imifuno, umphakamo omhle, ukubonisa umnikelo. Ngokusebenzisa umjoliso, abaninzi baphakathi kokuba phakathi komja, ukukwazi ukulawula utshintsho, nokuphinda umphakamo wokwakha ulwazi lwezinja zengqondo ngendlela.