Hanyoyi 2 don haɓaka lafiyar zuciya wanda ba shi da alaƙa da abinci ko motsa jiki

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Fabrairu ita ce Watan Zuciyar Amurka a zahiri-amma akwai yuwuwar, ku ci gaba da halayen lafiya na zuciya (yin motsa jiki na cardio, cin kalan ku) duk shekara.

Amma yayin kiyaye ingantaccen abinci mai gina jiki da motsa jiki na yau da kullun (kuma, a fili, cin cuku) sune tabbatattun hanyoyin da za a kiyaye ticker ɗin ku, akwai hanyoyi guda biyu ma mafi sauƙi don ba shi haɓaka cikin ɗan mintuna kaɗan: matsayi mai kyau da mafi kyawun hali.

Me ya sa? Mummunan matsayi yana rage ƙarfin numfashin ku kuma yana iyakance yaduwar ku, in ji Alice Ann Dailey, likitan ilimin motsa jiki kuma marubucin Ƙarfafa Dailey: Maɓallai 6 don Daidaita Ƙaƙwalwar Tsoka don Mafi kyawun Lafiya. Samun madaidaicin kashin baya yana ba da damar zagayowar ku don gudana kuma zuciyar ku tana yin famfo da kyau. (Gwaɗa wannan motsa jiki don ƙarfafa hanyar ku don kyakkyawan matsayi.)

"Matsayin kafada mai lafiya yana daidaita tsokoki a gaban da baya na gefen kafada," in ji ta. "Ƙashin ƙirjin yana ɗagawa kuma haƙarƙarin yana buɗewa waje, yana ba da ƙarin sarari ga huhu." Yi wannan, kuma nan take zai kwantar da jikin ku, ya rage bugun zuciyar ku, rage hawan jini, kuma ya sauƙaƙe muku numfashi. Yana kama da iska (na zahiri) na iska mai daɗi.

Bugu da ƙari, mummunan matsayi da rashin daidaituwa na kashin baya na wuyan wuyanka, kafadu da baya, yana sa ka fi dacewa da rauni (kuma gaba ɗaya ba lafiyar jiki ba), in ji Michael Miller, MD, Jami'ar Maryland Medical Center kuma marubucin littafin. Heal Zuciyar ku, Kyakkyawar Motsa Jiki don Riga da Kashe Ciwon Zuciya. Sakamako: Ba za ku iya shiga cikin motsa jiki da sauran ayyukan lafiya na zuciya ba.

"Wannan na iya taimakawa wajen bayyana haɗarin haɗarin kamuwa da cututtukan zuciya wanda ke da alaƙa da rashin daidaituwa," in ji shi.

Kin dan tsayi kadan kana karatu? Mai girma. Kun riga kun kan hanyarku don samun ingantacciyar lafiyar zuciya. Yayin da dabara ta biyu mai sauƙi-samun kyakkyawan hali-ana iya yin shi da kansa, samun kyakkyawan matsayi na iya haifar da kai tsaye zuwa wannan haɓaka yanayi.

"Mai kyau, madaidaiciyar matsayi yana rinjayar halin ku mai kyau (PMA) wanda zai samar da daidaitaccen yanayin zama da zuciya mai farin ciki," in ji Dailey. Nazarin ma ya nuna cewa miƙe tsaye, buɗe idanunku da yawa, da sanya murmushi a fuskarku na iya inganta yanayin ku, in ji ta. (Mafi kyau duk da haka, gwada motsa jiki mai haɓaka yanayi wanda aka tsara don ba ku babban ƙarfin endorphin.)

Duk wannan yanayi da maganganun hali na iya zama kamar haɓakawa ga lafiyar hankali, amma, ICYMI, damuwa babbar gudummawa ce ga cututtukan zuciya. (Ka tambayi wannan matashin, mai koyar da motsa jiki mai dacewa wanda ke da ciwon zuciya don ainihin dalilin.) A gaskiya ma, damuwa na yau da kullum da kuma mummunan motsin rai yana da kimanin kashi 30 na ciwon zuciya da bugun jini, in ji Miller. (Wannan shine dalili guda daya da kasancewa mara aure ya fi lafiya a zahiri ga zuciyar ku fiye da jure mummunan dangantaka.)

Miller ya ce "kyawawan motsin zuciyarmu kamar runguma ta yau da kullun, sauraron kiɗan farin ciki, da dariya har kuka kuka ba kawai rage damuwa ba amma kuma inganta hawan jini da lafiyar jijiyoyin jini gaba ɗaya," in ji Miller. Don haka, eh, kawai kuna da wani dalili na rawa ga Sarauniya Bey kuma ku sa ku Babban gari jaraba akan reg.

Labarin mara kyau: Wata rana na madaidaicin matsayi na rawa da farin ciki ba tare da damuwa ba zai sa zuciyar ku ta yi ƙarfi don rayuwa. Tasirin zai wuce awanni 24 kawai, in ji Miller. Labari mai dadi: Waɗannan suna da sauƙi (kuma masu daɗi) isa su yaudare kanku don yin su kowace rana.

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