Yadda Haɓaka Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafa Ƙwararrun Ƙwararru

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Yi dogon numfashi. Wannan aikin mai sauƙi zai iya taimakawa wajen ƙarfafa rigakafi. Fara huci da kumburi yayin motsa jiki, kuma hakan ma zai inganta shi. Hannun huhu da zuciya suna sarrafa hanyoyin rigakafi da yawa, wanda shine dalilin da yasa hanyar da kuke numfashi da lafiyar lafiyar ku na zuciya ke da mahimmanci.

Hannunku suna motsa jini mai wadatar iskar oxygen zuwa zuciya ta hanyar jijiyoyin jini, sannan zuciyar ku tana fitar da iskar oxygen daga cikin jini kuma tana birgima a jikin ku, kamar tsokar da kuke kwantawa yayin tafiya ko kewaya ko tsuguno, in ji Benjamin Levine, MD , malamin kimiyyar motsa jiki a Jami'ar Texas Southwestern Medical Center a Dallas. Wannan haɓaka motsin tsoka da kwararar iskar oxygen kuma yana haifar da haɓakar ƙwayoyin rigakafi. Motsa jiki yana horar da zuciyar ku da huhu don fitar da jini mai wadatar iskar oxygen da inganci kuma, ta hanyar haɓakawa, aika ƙarin ƙwayoyin rigakafi zuwa aiki mai aiki. (Ƙari anan: Ta yaya Motsa jiki Zai iya haɓaka Tsarin rigakafi)

Amma mayar da hankali kan numfashinka ko da kana zaune yana taimakawa. Lokacin da kuka shaka da fitar da numfashi gaba daya da sannu a hankali, kun kunna tsarin mu na parasympathetic - mai kwantar da hankali na tsarin mu, in ji Susan Blum, MD, marubucin littafin. Tsarin Farfadowar Tsarin rigakafi (Sayi Shi, $ 15, amazon.com). (Ana aika saƙon ta hanyar jijiyar vagus, wanda ke fitowa daga kwakwalwar kwakwalwa ta cikin huhu da zuciya da cikin diaphragm da hanji.) Juyawar juyi shima yana kashe tsarin juyayi mai tausayawa, amsawar mu ta jirgin sama ko ta jirgin sama wanda ke fitar da damuwa hormones, kamar cortisol da adrenaline, in ji Thomas W. Decato, MD, masanin ilimin huhu a Spokane, Washington.

Ɗaya daga cikin fa'idodin rigakafi mai ƙarfi na yaɗa hormones na damuwa? Cortisol da adrenaline sun sami hanyar shiga cikin nama na lymphoid (wanda ke cikin glandar thymus da sauran wurare), inda ƙwayoyin rigakafi ke girma. "Waɗannan hormones na iya lalata ci gaban tantanin halitta, don haka yadda za ku iya kare haɓakar ƙwayoyin rigakafi daga fallasa, mafi kyawun aiki idan sun girma," in ji Dokta Blum.

"Kawai minti 10 a kowace rana na duk wani numfashin ciki wanda ke fadada gindin huhu zai iya yin tasiri," in ji ta. Gwada wannan dabarar pranayama da ake amfani da ita a cikin yoga: Shaka sosai da sannu a hankali ta hancin ku, sannan a hankali da cikakkiyar fitar da hanci ta hanci; ci gaba da "jan" da "tura" numfashi a cikin saurin sarrafawa. (Mai dangantaka: Horar da Jikin ku don jin ƙarancin damuwa tare da wannan Motsa Jiki)

Ƙarfin motsa jiki ne, ta hanyar aikin huhu-huhu, wanda daga nan ne yake zagayawar ƙwayoyin sel na rigakafi. Lokacin da kuke hutawa, ƙwayoyin rigakafinku yawanci suna raguwa a cikin ƙwayar lymphoid, kamar sojoji da ke jiran kiran turawa. "Amma lokacin da muke numfasawa cikin sauri da sauri kuma bugun zuciyarmu yana hauhawa kuma tsokoki suna yin kwangila yayin motsa jiki, yana nuna waɗancan sel masu ƙarfi na rigakafi don zagawa da sintiri ga ƙwayoyin cuta har zuwa awanni uku bayan haka," in ji David Nieman, farfesa a Jami'ar Jihar Appalachian a Arewacin Carolina. A tsawon lokaci, wannan tashin hankali a cikin ƙwayoyin sel masu yawo yana fassara zuwa ƙarancin kwanakin rashin lafiya idan aka kwatanta da marasa motsa jiki. Matsakaicin matsakaici zuwa ƙarfin motsa jiki mafi yawan kwanaki yana yin dabara. (FTR, bacci mai dacewa na iya taimakawa haɓaka tsarin garkuwar jikin ku.)

Mujallar Shape, fitowar Satumba 2021

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