Da yake kusa da saman koda daya, halayenka na yaduwa (kamar adrenaline da cortisol) wanda ke taimakawa jikinka ya amsa damuwar yanayi (ta hanyar takaitaccen matakan makamashi, alal misali). Binciken ya nuna cewa lokacin da kake fama da jiki, tunanin mutum, ko damuwa na motsa jiki, tsarin damuwa-hormone zai iya zama "tsofaffi" kuma ya haifar da hawan hormones kadan.
Wannan rashin ciwo - wanda aka fi sani da gajiya mai tsanani - yana haɗuwa da gajiya mai tsanani, abubuwan da ake bukata na abinci, sauye-sauyen yanayi, da wadata.
Yana da mahimmanci a lura cewa gajiya mai tsanani ba wata sanannun likita ba ne.
Alamai da cututtuka na gajiya mai tsanani
Yawancin lokaci an kawo shi ta hanyar damuwa mai tsawo (sau da yawa haɗuwa tare da abinci mai gina jiki, rashin haɗari, da kuma rashin isasshen barci), wahala mafi girma yafi alama ta hanyar rashin ƙarfi. Sauran alamu da bayyanar cututtuka sun haɗa da:
- Sanin maganin kafeyin
- Halin hawan tsawan lokaci wanda bai dace ba
- Insomnia
- Karuwar kayan (musamman a cikin ciki)
- Abun ciki da / ko haɗin gwiwa
- Gishiri mai dadi
- Ciwon kai
- Low libido
Ka tuna cewa yanayi na yau da kullum kamar lalacewa da fibromyalgia na iya haifar da alamun bayyanar.
Magunguna don gajiya mai tsanani
Ga wasu hanyoyin da za su iya magance matsalolin da ake ciki da kuma karfin ku.
1) Raunin da ake ciki a cikin jiki
Ƙara yawan matakanka na bitamin C (da aka samo a cikin Citrus, barkono mai launin kararrawa, kaya, da broccoli) da bitamin B5 (samuwa a cikin sunflower tsaba, namomin kaza, yogurt, da masara) ta hanyar abincinka ko kari zai iya taimakawa bayyanar cututtuka na gajiya.
Mafi yawan maganin kafeyin kuma zai iya ɗaukar nauyin da ke cikin gland. Don hana yaduwar maganin kafeyinka, ka yi ƙoƙari ka maye gurbin kofi da soda tare da abincin caffeine kamar kore shayi.
2) Kwayoyin gajiya mai tsanani
Don cikewar daji na gajiya mai tsanani, duba zuwa adaptogens. Wannan jinsin ganyayyaki (wanda ya hada da ginseng , ashwaghandha , da rhodiola) ana tsammanin za su gina kwarewar jiki, hadera, da damuwa na rayuwa, kazalika da kara ƙarfinka da kuma karfi.
A cikin binciken na 2009, alal misali, masu bincike sun gano cewa daukar nauyin mota 576 na rhodiola mai tsada a cikin ƙarin nau'i na yau da kullum rage danniya da kuma ƙara yawan tunanin mutum (ba tare da haifar da mummunar tasiri) a cikin rukuni na tsofaffi masu fama da wahala.
3) Taimako Gidawarka tare da Taimakoyar Matsalar
Tsayawa ga damuwa a cikin dubawa shine mahimmanci don rage yawan gajiya. Bincike ya nuna cewa yoga, tunani, da kuma tai chi zasu iya taimakawa wajen rage matakanka na cortisol da rage yawan damuwa. Don mafi kyawun taimako na danniya, ciki har da ɗaya daga cikin waɗannan ayyukan ƙuntatawa-ko kuma wani fasaha na hutu, kamar zurfin numfashi-a cikin aikin yau da kullum.
Ayyukan motsa jiki na da mahimmanci don kulawa da danniya, amma ƙwararren motsa jiki na zuciya (kamar gudu da sauri) yana iya taimakawa wajen ƙonawa a wasu lokuta.
Yin Amfani da Magungunan Kwayoyin Halitta don Lafiya na Lafiya
Saboda rashin goyon bayan bincike, ba da daɗewa ba da shawarar bayar da shawarar duk wata magungunan yanayi don gajiya mai tsanani. Idan kuna la'akari da amfani da maganin magani, magana da likitanku kafin fara tsarin kariyar ku. Ka tuna cewa ba za a yi amfani da maganin magunguna ba a madadin kulawa na musamman a magance lafiyar lafiya.
Sources:
Esch T, Duckstein J, Welke J, Braun V. "Harkokin tunani da na jiki don rage yawan cututtuka na jiki da na tunanin mutum: gudanarwa ta hanyar tafiyar da horo na Tai Chi - bincike mai matukar jirgi." Masana kimiyyar Kimiyya ta 2007 13 (11): CR488-497.
Olsson EM, von Schéele B, Panossian AG. "Wani bazuwar, mutumfi biyu, makafi, sarrafa-wuri, na ɗakunan-ƙungiyoyi na ɗakin binciken da aka samo shr-5 na asalin Rhodiola ya tashi a cikin maganin batutuwa da ke cikin damuwa da wahala." Planta Medica 2009 75 (2): 105-12.
Tang YY, Ma Y, Wang J, Fan Y, Feng S, Lu Q, Yu Q, Sui D, Rothbart MK, Fan M, Poser MI. "Harkokin motsa jiki na taƙaitaccen horo na inganta hankali da kuma tsari." Ayyukan Cibiyar Kwalejin Kimiyya ta {asar Amirka 2007 23; 104 (43): 17152-6.
West Y, Otte C, Geher K, Johnson J, Mohr DC. "Hanyoyin Hatha yoga da rawa na Afirka sun fahimci damuwa, tasiri, da salvary cortisol." Annals of Medicine Behavioral 2004 28 (2): 114-8.