Ka san shekarun zuciyarka? Wannan amsar bazai zama mai sauƙi ba. Akwai kyakkyawan dama cewa zuciyarka ta tsufa fiye da yadda kake.
A cewar Cibiyoyin Kula da Cututtuka da Cututtuka na Amurka, rabi na balagagge da kashi 20 cikin 100 na matan mata a cikin wannan kasa suna da zuciya wanda shekaru biyar ya fi girma a tarihin su. A cikin baƙi, rata ne mai shekaru 11.
Me yasa hakan yake? Saboda "tsofaffi" zuciyarka, hakan zai haifar da haɗari ga ciwon zuciya, bugun jini ("kwakwalwar ƙwaƙwalwa"), da sauran matsaloli masu dangantaka. Zuciyar zuciya tana iya samun ƙararrawa da ƙididdigewa, ƙararrawa da ƙwayar tsoka, ƙwayoyin cuta a cikin tsarin haɓaka, da kuma ɓoye na dysfunctional.
Mene ne yake sanya 'Zuciya'?
Kodayake kwayoyin halitta zasu iya taimakawa, shi ne hadarin cututtuka ga cututtukan zuciya wanda zai haifar da zuciya zuwa tsufa. Ƙarin abubuwan haɗarin da kake da shi, kuma mafi tsanani ga waɗannan, tsofaffin zuciyarka ne. Duk da yake wasu daga cikin waɗannan baza a iya canza su ba, yawanci suna ƙarƙashin ikonka. Wadannan abubuwan haɗari sun haɗa da:
- Tarihin zamani. Hadarin cututtukan zuciya ya fara tashi bayan shekaru 55 yayin da jini ya fara ƙarfafawa da kuma ci gaba da kwanciyar hankali a cikin tarin arteries yana fara magance jini.
- Gender. Mutane suna fama da cututtukan zuciya kamar shekaru 10 da suka wuce a rayuwa fiye da mata. Ana kiyaye mata kullum ta hanyar estrogen har sai bayan sunyi jima'i-lokacin da hadarin zuciyarsu ya kama wani mutum.
- Tarihin iyali. Rashin ciwo na cututtukan zuciya yana kara idan an gano mahaifinka ko ɗan'uwanka kafin shekaru 55 ko mahaifiyarka ko 'yar'uwa kafin shekaru 65.
- Ruwan jini. Zuciyar ku ta tsawon lokacin da cutar jini ta wuce fiye da 120/80 mm Hg.
- Cholesterol. Ƙara yawan matakin ƙwayar cholesterol, tsofaffin zuciyarka.
- Shan taba . Duk wani shan taba yana haifar da hadarin zuciya. Har ila yau, har ma da shan taba zuwa hayaki na biyu zai iya zama haɗari.
- Weight . Ƙarin nauyi yana da wuyar ƙwayar tsoka.
- Ciwon sukari. Samun ciwon sukari ko tsinkayen cuta yana haifar da ku mafi hatsari ga matsalolin zuciya.
Koma Buga a kan Zuciya
Yin tsufa ba yana nufin ba za ka iya samun lafiya mai kyau ba. Ba ku da tsufa ba don rage abubuwan haɗarinku-da shekarun ku. A nan akwai abubuwa bakwai da zaka iya yi don ba da zuciyarka ga matasa:
1. Yi amfani da cututtukan cututtuka ko yanayi. Da yawa matsalolin da suka tsufa da zuciyarsu da jini suna haifar da wasu cututtuka da suka hada da tsufa, maimakon tsufa. Alal misali, ba abu ne wanda ba a sani ba don samar da cutar hawan jini lokacin da kake tsufa-kuma wannan lamari ne mai sanadiyar cututtukan zuciya.
Tsayawa karfin jini a cikin al'ada na al'ada zai iya rage girman haɗarinka. Haka kuma shine don ciwon sukari da kuma babban hawan cholesterol. Sauran cututtuka, irin su thyroid cuta, da kuma wasu magunguna na iya raunana zuciya. Yi nazari na yau da kullum, bi tsarin likita na likitanku, kuma ku ɗauki magunguna kamar yadda aka tsara.
2. Kula da nauyi na al'ada . Maimakon bincika kayan abinci, kuyi kokarin cin abinci da ke da kyau a gare ku-irin su salmon, berries, kwayoyi, da man zaitun-da kuma kasa da wadanda ba su da kyau a gare ku.
Har ila yau, ƙara yawan abinci da kayan marmari na yau da kullum, ci abinci mai yawa, da cinikin jan nama ga kifi, kaza, da legumes.
Ba dole ba ka kawar da abincin da kake so a gaba daya, amma ya kamata ka guje wa fatattun fuka kuma ku ci hatsi, gishiri, da kuma tsabtace sukari. Idan kana buƙatar rasa nauyi, yanke a tsakanin cin abinci da cin abincin ko rage rabo daga abincin da kake so.
3. Yi aiki . Zuciyar tsoka ce, saboda haka yana buƙatar motsa jiki don kiyaye shi a siffar. Motsa jiki yana ƙarfafa ikon zuciyarka da taimakawa wajen samar da oxygen cikin jikinka. Aiki na yau da kullum yana taimakawa wajen kiyaye nauyin nauyi da hawan jini a karkashin iko da kuma rage damuwa.
Ba a yi latti don fara shirin motsa jiki ba. Bincika shirin da aka tsara musamman ga tsofaffi. Ko da shirin tafiya mai sauƙi zai iya tafiya mai tsawo don inganta lafiyar zuciyarka. Ka guji bayar da hours a rana suna zaune kuma yin shirin yin aiki a kalla 20 zuwa 30 minutes sau biyar a kowane mako, koda kuwa a cikin rabuɗi.
Idan kana da lafiyar lafiyar da ke yin motsa jiki, bincika tsarin motsa jiki wanda aka gyara wanda yafi dacewa da kwarewarka. Bayan haka, ka yi magana da likitanka don tabbatar da cewa kai lafiya ne don fara shirin da kake la'akari.
4. Tsaya shan taba. Wannan ba zai yiwu ba! Yana da matukar muhimmanci don kare zuciyarka. Shan taba shine babban dalilin atherosclerosis-wata cuta da ke haifar da alamar ginawa a cikin jigilar ku. Alamar ta rage jini zuwa zuciyarka da wasu kwayoyin kuma zai iya rushewa, haifar da jini wanda zai yaduwa jini gaba daya. Wannan zai haifar da ciwon zuciya, bugun jini, ko gazawar koda.
Cigarettes suna da nishaɗi sosai kuma barci yana da wuya. Mutum mai matsakaici yana kokarin sau 7 kafin ya yi nasara. Samun nasarar ku na samun karuwa idan kun yi amfani da kayan tsabta daban-daban daban-daban guda uku a lokaci daya. Faɗa wa likitan da kake so ka dakatar da neman tsari.
5. Kada ku sha mai yawa barasa. Lokaci.
6. Sauke bayanan lokaci . Binciken na yau da kullum wanda ya haɗa da gwaje-gwaje na jini zai iya taimakawa wajen gano matsalolin zuciya yayin da suka haifar da ciwon zuciya ko bugun jini. Wadannan gwaje-gwajen ya fara farawa a rayuwa kuma ci gaba a ko'ina. Tabbatar ku fahimci sau nawa ya kamata ku dauki magunguna ku kuma sami wasu gwaje-gwaje na jini, musamman ma idan kuna da yanayin ci gaba.
7. Kada ka watsi da alamun bayyanar cututtuka. Saurari jikin ku. Idan ka ci gaba da wani irin alamun da ke ƙasa, tuntuɓi likitanka nan da nan. Wadannan ba alamu ba ne na tsofaffi kuma zai iya zama alamun wani abu dabam :
- Rawancin numfashi
- Kusawa a kafafu
- Ƙunƙun zuma
- Jin dadi
- Wuyar rashin lafiya
- Sauyawar sauyi a cikin motsa jiki haƙuri
- Zuciyar zuciya
- Rikici
- Dizziness
Tsayawa zuciyarka lafiya yana ƙaruwa mai yiwuwa ba za ku zauna a kan shekarunku na zinariya ba, amma ku ji dadin su har zuwa cikakke.
Dokta Rocco ne likitan ilimin likitan zuciya a Cibiyar Tomsich Family of Medicine Cardiovascular, a Jami'ar Cleveland Clinic, wadda ke aiki a matsayin Ma'aikatar Kula da Lafiya ta Cardiac Rehabilitation and Testing Test.