Duk abin da kuke Bukatar Ku sani Game da Motsa Jiki

Wadatacce

• Menene Addin Motsa Jiki?
• Motsa Jiyya Addiction
• Alamomin jarabar motsa jiki
• Exercise Addiction farfadowa da na'ura
• Bita don

Gisela Bouvier tana makarantar sakandare lokacin da ta gano "sihiri" na rage cin abinci. "Na fara rage nauyi kuma mutane sun fara lura da yaba min-wanda nake so," in ji ta. "Jim kaɗan bayan na fara ƙuntata [abinci], na yi rajista don zama memba a gidan motsa jiki na gida."

Yin aiki da sauri ya zama abin damuwa in ji Bouvier, wanda ya kware a tsarin abinci da abinci a kwaleji kuma ya zama mai cin abinci mai rijista a asibitin gida bayan kammala karatun. Bayan kwanaki tara na aiki, za ta shafe sa’o’i biyu da rabi zuwa uku tana motsa jiki. Idan wani abu ya sami matsala don kammala takamaiman aikin motsa jiki, ta ce halinta zai tafi haywire.

"Idan ban motsa jiki ba, damuwa na zai kasance ta rufin," in ji ta. "Zan biya diyya ta hanyar taƙaita abinci na ko kuma in kara motsa jiki a gobe. Lokacin da abokaina da dangi za su yi ƙoƙari su yi shiri tare da ni, zan soke ko jinkirta don kawai na yi aiki."

Bouvier ya san cewa tana da matsala. "Tsoron abinci da jin wajibcin motsa jiki ba shi da lafiya kuma yana da taushi, jiki, da tunani," in ji ta.

Menene Addin Motsa Jiki?

Daga ƙarshe, tilasta ta ba za a iya rufe ta a matsayin halaye na lafiya ba. Bouvier yana fama da jarabar motsa jiki. An bayyana yanayin a matsayin motsa jiki da ya wuce kima wanda ke haifar da al'amurran da suka shafi jiki, zamantakewa, da tunani, in ji Heather Hausenblas, Ph.D., farfesa a sashen kinesiology a Jami'ar Jacksonville a Florida, kuma marubucin littafin. Gaskiya Game da Jima'i.

Na farko, ku sani cewa jarabar motsa jiki ba ta zama ruwan dare ba, yana shafar ƙasa da kashi 1 cikin ɗari na yawan jama'a, in ji Hausenblas. "Daga mahangar kiwon lafiya, muna tunanin karin motsa jiki koyaushe yana da kyau.

Ba lallai ba ne yawan motsa jiki da wani ya yi ke nan. Sanya horo na tsawon sa'o'i don marathon ko yin azuzuwan motsa jiki na kwana biyu ba ya zama jaraba ta atomatik, in ji Hausenblas. Maimakon haka, wanda ya kamu da motsa jiki zai kasance cikin damuwa ko bacin rai lokacin da basu iya yin aiki ba, in ji ta. Za su soke wajibai na zamantakewa, tsara rayuwarsu a kusa da motsa jiki, ko yin aiki a lokutan da ba a dace ba idan ana buƙata (kamar yin jan hankali a gidan wanka na filin jirgin sama). Idan sun ji rauni, da alama suna iya "matsawa" zafin da ke kan umarnin likita, saboda tunanin ɗaukar lokaci don warkarwa ba zai iya jurewa ba.

Ana iya raba jarabar motsa jiki zuwa nau'ikan, bisa ga bincike. A jarabar motsa jiki na farko "yana faruwa idan babu matsalar cin abinci"-don haka asarar nauyi ba babban abin damuwa bane. Sabanin haka, wanda ke fama da wahala jaraba na motsa jiki na sakandare kuma yana da matsalar cin abinci. (Mai dangantaka: Orthorexia Shine Cutar da Ba ku taɓa Ji ba)

Motsa Jiyya Addiction

"Ayyukan motsa jiki wata hanya ce ta kawar da adadin kuzari, kuma sau da yawa ana nannade shi cikin matsalar cin abinci kamar anorexia ko bulimia," in ji Amy Edelstein, L.C.SW., darektan rukunin Cibiyar Renfrew, cibiyar farfado da matsalar cin abinci a New York. Ta ce duka motsa jiki na motsa jiki da rikicewar cin abinci na biyu na iya zama wata hanya don sarrafa halayen ɗabi'a ko abubuwan da ke faruwa.

Maganin da ya dace don jarabar motsa jiki ya dogara ne akan ko jarabar ta farko ce ko ta biyu. Hausenblas ya ce ilimin halayyar halayyar kwakwalwa (CBT) na iya zama da amfani ga wasu mutane, yana taimakawa wajen sake tunani game da motsa jiki. A lokuta na jaraba motsa jiki na biyu, jiyya ga matsalar cin abinci na lokaci ɗaya yana da mahimmanci.

Ya kamata a mayar da hankali kan jiyya a kan "ba wa mutane ƙoshin lafiya yadda za su iya jurewa don su fahimci mene ne aikin waɗannan [jarabawar motsa jiki]," in ji Edelstein.

Ga Bouvier, a ƙarshe ta zaɓi jinyar marasa lafiya na makwanni 10 a cibiyar kula da matsalar rashin cin abinci, sannan makonni 12 na jiyya mai ƙarfi na marasa lafiya, a ƙoƙarin warkar da ita daga jarabar motsa jiki. "Wannan shi ne watanni shida mafi tsawo a rayuwata, amma ya ba ni kayan aikin don samun 'yanci na abinci da farin ciki da motsin hankali," in ji ta. (Mai alaƙa: Me ya sa ya kamata ku daina cin abinci mai ƙuntatawa sau ɗaya kuma gaba ɗaya)

Alamomin jarabar motsa jiki

Daga nesa, wanda ke da jarabar motsa jiki na iya zama kamar yana da himma game da lafiyarsu. Motsa jiki al'ada ce mai lafiya, kuma ana samun kwarin gwiwa sosai. Ga wanda ke da matsala, ƙila ma su yi tunanin al'umma da ƙungiyar likitoci a zahiri suna ƙarfafa halayensu masu cutarwa.

Melinda Parrish, wani ƙaramin ƙira wanda shima yayi aiki a cikin sojoji, yayi gwagwarmaya da jarabar motsa jiki da matsalar cin abinci na tsawon shekaru 11. "Bukatata ta motsa jiki a matsayin halin ramawa don cin abinci na ya kawo cikas ga rayuwata, karatuna, da lafiyata," in ji ta. "A gaskiya na yi rashin lafiya, amma al'adar da ke kewaye da ita ta tabbatar da halina mara kyau."

Parrish, mai shekaru 33 a yanzu, ta ji rauni a bayanta ta hanyar motsa jiki da yawa kuma ta ci gaba da yin aiki duk da tsananin zafin da take fama da shi. Ta kasance a cikin aikin soja kuma ƴan wasan NCAA Division I a ƙungiyar sojan ruwa ta Amurka da ke yin kwale-kwale ba wai kawai ƙarfafawa ba ne, amma ana sa ran. Daga ƙarshe, ta buƙaci tiyatar baya daban-daban guda biyu sakamakon raunin da ta samu kuma an sallame ta da lafiya daga aikin sojan ruwa. (Mai dangantaka: Ayyukan motsa jiki don rage radadin ciwon baya)

"Ina ganin yana da matukar wuya a murmure gaba daya a cikin al'ada irin tamu da ke karfafa abinci, motsa jiki, da duk wani hali da aka tsara don rage nauyinmu a karkashin rigar lafiya," in ji Parrish. "Amma a lokacin da dabi'un ku ke haifar da cutar da kai, ba lafiya ba ne, ba shi da lafiya sosai. Duk da haka, za ku sami tabbaci a ko'ina don kula da jikin ku da rashin kyau. Ba zan iya gaya muku yawan mutanen da suke yaba ni ba. don ci gaba da matsawa jikina zuwa matsanancin motsa jiki. A ciki, ina shan wahala kuma ina son wani ya gaya mini in daina."

Ta hanyar tattaunawa da mijinta, Parrish ta ce ta fara fahimtar cewa halinta ba shi da kyau. "Ya kasance mai rauni wajen raba damuwarsa, kuma hakan ya ba ni damar raba abubuwan da nake ciki, kuma bayan lokaci ya kai mu ga gano cutar da farkon murmurewa," in ji ta.

Raunin da ake samu daga yawan motsa jiki ba sabon abu bane a cikin mutanen da suka kamu da motsa jiki, in ji Bryant Walrod, MD, likitan likitan wasanni a Cibiyar Kiwon Lafiya ta Wexner ta Jami'ar Jihar Ohio. Yawan motsa jiki na iya haifar da lamuran kamar karayar damuwa da tendinitis. Bugu da kari, "zaku iya horarwa sosai har aikinku ya kara muni," in ji shi.

Exercise Addiction farfadowa da na'ura

Yana yiwuwa a murmurewa daga jarabar motsa jiki da kuma kula da alaƙar da ba ta da jaraba tare da motsa jiki. Bouvier, wanda yanzu ke tafiyar da B Gina Jiki & Lafiya, da nufin taimaka wa mutane ƙirƙirar alaƙa mai kyau tare da abinci da motsa jiki, ba ta daina motsa jiki gaba ɗaya ba - amma yanzu ta mai da hankali kan motsi mai hankali.

"Ba a ƙara yin motsa jiki saboda ina buƙatar ƙona calories," in ji ta. "A maimakon haka, ina motsa jiki saboda ina jin daɗinsa. Ina kuma canza motsa jiki na yau da kullum bisa ga abin da jikina yake bukata. Akwai kwanaki da nake son motsa jiki mai tsanani tare da ɗagawa mai nauyi, kuma akwai kwanakin da na yi yoga ko kuma kawai na huta. Ayyukan jiki na shine. kamar mai hankali kamar abinci na." (Mai alaƙa: Alamomi 7 da kuke Bukatar Bukatar Ranar hutu)

Amma murmurewa ba koyaushe yake layi ba. Parrish ta yarda cewa har yanzu tana gwagwarmaya da wasu halayen jaraba na motsa jiki ko tunani, kuma Bouvier har yanzu yana amfani da kayan aiki daban -daban don tabbatar da cewa ba ta koma cikin halayen jaraba ba. Bouvier ya ce "Yana da mahimmanci cewa na ba wa kaina katange lokaci lokacin da nake wurin motsa jiki." "Na san cewa zuwa wani lokaci ina bukatan a yi ni don in sami damar komawa aiki, na ɗauki 'yata, ko kuma kammala wasu ayyuka a cikin rana ta. Kashe lokaci yana da mahimmanci a gare ni don motsa jiki saboda yana tabbatar da na ba da kaina. lokaci don yin aiki amma kuma yana tabbatar da cewa na tsaya mai da hankali don kada in wuce gona da iri."

Dukansu Bouvier da Parrish sun ce taimakon danginsu da ƙaunatattun su yayin murmurewarsu yana da mahimmanci. Idan kun san wani wanda kuke zargin ya kamu da motsa jiki, Edelstein ya ba da shawarar ku magance matsalar gaba ɗaya. "Idan kuna da tawada wanda wani da kuke ƙauna ke gwagwarmaya, zan kawo musu su ba tare da yanke hukunci ba, ta hanyar girmamawa," in ji ta. Bayyana damuwar ku, nuna cewa kuna tare da su, kuma kuyi tayin taimaka musu samun taimako. Idan ba su karɓi maganganun ku ba, sanar da su cewa har yanzu kuna nan a gare su a duk lokacin da za su buƙace ku.

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