Ko da mafi kyawun mutane suna fama da rashin lafiya duk yanzu da kuma. Amma ta hanyar tsaftace wasu al'amuran lafiyar ku, irin su cin abinci da gudanarwa, za ku iya taimakawa wajen kare lafiyar ku daga kwayoyin cuta, magunguna masu guba, da ƙwayoyin cuta waɗanda ke haifar da yanayi kamar yanayin sanyi da mura.
Boosters na Mutum na Halitta
Ga waɗannan hanyoyi guda biyar don tallafawa tsarin rigakafinka ta jiki.
1) Abinci
Biyan abinci masu cin abinci a cikin antioxidants yana da muhimmanci don tallafawa tsarin tsarin rigakafi. Mai yawa a yawancin 'ya'yan itatuwa da kayan marmari, antioxidants magance radicals free (samfurori da samfurori da aka sani da lalata DNA da kuma kashe tsarin immune).
Zaɓin ƙwayoyin lafiya (irin su albarkatun mai ome-3 wanda aka samo a cikin kifi mai yalwa, flaxseed, da kuma krill mai ) a kan ƙwayoyi mai ƙwayar (samfurori a cikin nama da kayan kiwo) na iya taimakawa wajen samar da kayan jikin ku na mahalli da ke tattare da gyaran rigakafi. Don ƙarin ƙarin ci gaba, kokarin kara tafarnuwa (wanda aka nuna ya mallaki magungunan cutar da kwayoyin cuta-kashe dukiya) da kuma ginger (magungunan ƙwayoyin cuta) don cin abinci akai-akai.
Shayar da yawa da ruwa da kuma janye kayan shayar sugary, kamar soda da makamashi yana sha, yana iya taimakawa wajen kawar da kamuwa da cuta ta hanyar fitar da tsarinka.
2) Ayyukan motsa jiki
Yin aiki a kai a kai yana iya tattara kwayoyin T ɗinka, irin wannan sanin jini wanda aka sani don kare jikin daga kamuwa da cuta.
A cikin nazarin shekara ta 2006 game da mata 115, mahalarta wadanda suka shiga aikin motsa jiki (irin su brisk tafiya) na tsawon minti 30 a kowace rana yana da rabin rabin hadarin sanyi kamar wadanda basu yi aiki ba.
Kullum yin aiki mai tsanani, aiki mai karfi kamar gudu, a gefe guda, zai iya raunana aikinka na rigakafi kuma ya bar ka mai saukin kamuwa da cututtuka.
Duk da haka, bincike na dabba yana nuna cewa ci gaba tare da antioxidant quercetin zai iya rage yawan haɗarin haɗari a tsakanin 'yan wasa.
3) Raguwa da damuwa
Matsayi na lokaci na iya haifar da mummunar tasiri akan rigakafi, bisa ga nazarin 2004 na nazarin 293 tare da akalla 18,941 mahalarta. Binciken ya nuna cewa yayin da ake nunawa ga masu ƙarfafawa za su iya farfado da kare lafiyarku, damuwa mai tsawo zai iya yaduwa da tsarin rigakafin kuma ƙara yawan rashin lafiyar ku zuwa rashin lafiya.
Don ci gaba da damuwa a cikin dubawa, hade da aikin shakatawa kamar tunani, yoga , ko zurfin numfashi a cikin aikin yau da kullum. Ko kuma gwada Tai Chi , wani sashin fasaha na kasar Sin wanda ya samo asali don kara yawan tsaro a kan shingles a cikin binciken 2007 na matasan tsofaffi 112.
4) barci da tsabta
Kawai kiyaye hannayenka mai tsabta yana daya daga cikin hanyoyin mafi kyau don kare lafiyar, bisa ga Cibiyoyin Kula da Cututtuka da Cututtuka. Tabbatar wanke hannayenka na 15 zuwa 20 seconds (ta amfani da ruwan dumi da sabulu) kafin a shirya abinci ko cin abinci da kuma bayan tari, sneezing, ta yin amfani da gidan wanka, ko kuma ta shafi ɗakin jama'a.
Wani mawuyacin lafiyar da ke da mahimmanci don hana cututtuka yana samun sauti guda takwas na barci kowane dare, wanda zai iya taimakawa wajen daidaita aikin aikin rigakafi.
Ƙara koyo game da kayan barci na halitta .
5) Ganye da Ƙari
Kodayake masana kimiyya basu rigaya sanin ko bitamin C na iya bunkasa rigakafi, akwai wasu shaidu cewa wannan antioxidant zai iya rage yanayin rashin sanyi.
Kwayoyin da suke da irin su Andrographis , AHCC , astragalus , echinacea , da kuma elderberry , a halin yanzu, na iya taimakawa wajen rage tsawon lokacin da kuma rashin lafiyar ka idan an dauki shi da zarar ka fara shawo kan cutar sanyi ko mura.
Ƙara koyo game da magunguna don yanayin sanyi da mura .
Yin Amfani da Magunguna
Ka tuna cewa goyon bayan kimiyya don da'awar cewa wani magani zai iya hana ko magance magunguna da sauran cututtuka masu ciwo.
Idan kana la'akari da amfani da wani magani, ka tabbata ka tuntuɓi likitanka da farko. Yin magance duk wani yanayin da kuma gujewa ko jinkirta kulawa na gari na iya zama mummunan sakamako.
Sources:
Calder PC. "Magunguna masu yawan gaske, ƙonewa, da kuma rigakafi." Lipids 2001 36 (9): 1007-24.
Chubak J, McTiernan A, Sorensen B, Wener MH, Yasui Y, Velasquez M, Wood B, Rajan KB, Wakilin CM, Mai JD Jr., Ulrich CM. "Ayyuka masu tsaka-tsaka suna rage rashin lafiyar mata a tsakanin mata da maza." American Journal of Medicine 2006 119 (11): 937-42.
Davis JM, Murphy EA, McClellan JL, Carmichael MD, Gangemi JD. "Quercetin yana rage yiwuwar cutar kamuwa da cutar ta hanyar ciwo mai tsanani." Littafin {asar Amirka na Labaran Harkokin Halittar Kwayoyin Halitta - Tsarin Jiki, Harkokin Kwaskwarima da Kwarewar Halitta 200; 295 (2): R505-9.
Irwin MR, Olmstead R, Oxman MN. "Yarda maganin cutar da varicella zoster a cikin tsofaffi: wani gwagwarmayar sarrafawa ta Tai Chi." Rajista na Kamfanin Geriatrics na Amurka 2007 55 (4): 511-7.
Irwin MR, Wang M, Ribeiro D, Cho HJ, Olmstead R, Breen EC, Martinez-Maza O, Cole S. "Haɗarin barci yana aiki da alamar haɗakar ƙwayoyin salula." Ilimin Halittu na Halitta 2008 15; 64 (6): 538-40.
Suzanne C. Segerstrom da Gregory E. Miller. "Matsalar Psychological and Human Immune System: Nazarin Nazarin Meta na Shekaru 30 na Tambayar." Bulletin Labarai na 2004 130 (4): 601-630.
Bayani: Bayanan da aka ƙunshe a wannan shafin an yi nufi don dalilai na ilimi kawai kuma ba a maimakon shawara, ganewar asali ko magani ta likita mai lasisi. Ba'a nufin ɗaukar dukkan kariya, hulɗar miyagun ƙwayoyi, yanayi ko cutarwa. Ya kamata ku nemi kulawa da lafiya ga duk wani al'amura na kiwon lafiya ku tuntuɓi likitan ku kafin kuyi amfani da magani ko yin canji ga tsarinku.