Tambaya ga kowace mace abin da ya fi damun abin da ake yi na mazaunawa da wadataccen abu zai zama wani wuri a kusa da saman jerin. Menopause yana da alaƙa da sauƙi na canji na hormonal wanda shine kawai daga cikin haddasa tasirin riba a wannan rayuwar rayuwa. Wasu dalilai da ke da wuya a rasa nauyi mai nauyi sun hada da hasara na muscle, jinsin, da kuma salon (danniya, abinci, da dai sauransu).
A duk rayuwarmu, estrogen ne abokinmu. Yana rike jikinmu da farin ciki amma idan tsofaffiyar tsufa da mazaunawa ke faruwa, matakan yarin yarin sun fara karuwa, sakamakon haifar da matsala ga mata ciki har da hasara mai yawa da asarar tsoka. Muscle taro yana da muhimmanci ga mata su ƙona calories da kuma ƙara mu metabolism duk da haka a lokacin da isrogen matakan ya ƙi, metabolism zai ƙarshe jinkirin. Mace mazaopausal suna da karfin nauyi a cikin ɓangarensu, wanda zai iya haifar da cututtuka na lafiyar ciki har da haɗarin ƙari don cutar ciwon zuciya, ciwon zuciya, bugun jini, iri na 2, da kuma irin ciwon daji, ciki har da ciwon daji da kuma ciwon nono.
Tips
Ana iya sarrafa nauyin nauyi a lokacin menopause ta hanyar yin amfani da wasu dabarun da suka hada da:
- Ƙara motsi zuwa ga aikinka : Tabbatar ƙara aiki a cikin aikin motsa jiki a cikin motsinku na yau da kullum don akalla minti 75-150 a kowane mako dangane da tsanani, ko fiye idan ya yiwu. Har ila yau, tilasta ƙarfin karfi zai kara ƙwayar tsoka da zai kai ga yawan ƙwayar rayuwa. Idan ka raba wannan lokacin, yana da rabin sa'a kawai don kwana biyar a mako.
- Yin amfani da zabi mafi kyau: Cin da adadin kuzari kaɗan, ƙara 'ya'yan itatuwa, kayan lambu, dukkanin hatsi da kuma sunadaran sunadaran zasu taimakawa jikin ku a hanyar lafiya. Cin abinci tare da ƙananan glycemic index zai iya kasancewa taimako don rage sakamako akan matakan jini. Wadannan suna iya zama kamar ƙananan matakai amma idan ana yin yau da kullum zai iya yin babbar banbanci.
- Gano goyon baya : Nemo goyon baya a cikin abokanka da ƙaunatattunka zasu ci gaba da kai a hanya mai kyau. Idan goyon bayanku ya zo daga abokai da suke ƙoƙarin kula da nauyin su na iya taimakawa sosai.
Amfanin Ayyukan
Amfanin motsa jiki yana da yawa kuma ba kawai taimakawa wajen kulawa ba amma har ya rage hadarin cututtuka na biyu don cutar. Cibiyoyin Kula da Lafiya na NIH (NIH) sun bayyana cewa wadanda suka yi amfani da minti 10+ a kowace rana suna da kananan waistlines. Kuma ta ƙarami, muna nufin 6 inci mafi ƙanƙanci fiye da wadanda ba su ba da takwarorinsu ba,
Bugu da ƙari ga amfanin asarar hasara mai zurfi, motsa jiki kuma zai iya rage hadarin osteoporosis, cututtuka na zuciya, da ciwo na rayuwa, karfafa haɗin gwiwa da tsokoki, kula da lafiyar zuciya, taimakawa wajen rage yawan ciki da damuwa da inganta lafiyar kowa! An nuna aikin motsa jiki don rage yawan cutar ciwon nono.
Layin Ƙasa
Menopause ba dole ne ya zama ƙarshen hanya don kallo mai kyau, jin dadi da kiyaye lafiyar lafiyar lafiya ba. A lokuta daban-daban a cikin rayuwanmu, wasu lokuta wasu mata sukan haɗuwa da abubuwa, gwada sabon abu kuma su kula da daidaito. Zai iya zama abin takaici amma tare da taimakon ma'aikatan lafiyar ku, masana lafiyar jiki da kuma ilimin layi, manemawa bazai zama irin wannan tsari na gwaji ba.
Kamar yadda yake tare da kowane shirin kiwon lafiyar, yi magana da ma'aikatan kiwon lafiya don ganin abin da shirin ke aiki a gare ka musamman. Babu wani abu mai dacewa da kowa don kiyaye lafiyar ku. Kuma ƙirƙirar halayen kirki wanda ya haɗa da kula da nauyin nauyinka ba kawai zai sa ka ji daɗi da kuma rage haɗarinka ga wasu matsalolin lafiya ba, zai taimake ka ka ji daɗi game da kanka yayin da kake tafiya cikin, ta hanyar wucewa maza.