Shin mummunan matsayi zai iya ɗaukar nauyi akan barcin ku?

Wadatacce

• Yadda Matsalolin Barci Daban-daban na iya shafar ingancin Barcin ku
• Shin tsayuwar rana zai iya shafar barcin ku?
• Hanyoyi masu Sauƙi don Inganta Matsayinku don Ingantacciyar Barci
• Matsar da ƙari.
• Ci gaba da allo a matakin ido.
• Saita mai tuni-check.
• Bita don

Idan kun sami matsalar barci kwanan nan, ga wata shawara mai amfani mai ban mamaki: Mirgine kafadunku baya kuma ku mike tsaye—e, kamar yadda iyayenku suka koya muku.

Tsayawa bazai zama dalilin farko da ke zuwa a zuciya ba yayin gano dalilin da yasa ba kwa barci mai kyau. Gaskiyar ita ce, kodayaushe, iyayenku ba koyaushe suke gaya muku ku tashi tsaye don kawai ku hau kan jijiyoyinku ba. Yadda kuke ɗaukar kanku na iya shafar duk jikin ku, gami da yadda kuke narkar da abinci, yadda tsarin jijiyoyin ku ke aiki, da kuma, ingancin baccin ku.

Tsayawa kyakkyawan matsayi-a cikin yini da daddare-dukkan yakan sauko zuwa matsayin kan ku kamar yadda ya shafi sauran jikin ku, in ji Rahul Shah, MD, wani kwararren likitan kashin baya da wuyansa. (Mai dangantaka: Me yasa yakamata ku kula da Motsi na Thoracic Spine Mobility)

Don samun abin da ake ɗauka "mai kyau", yakamata ku mai da hankali kan ƙashin ƙugu yayin da kuke gudanar da ayyukanku na yau da kullun (ko na dare), "kwatankwacin tarin ice cream da ke zaune a kan mazugi," in ji Dr. Shah. Ta haka, tsokoki ba dole ba ne su yi aiki da yawa don tallafa wa kan ku, in ji shi. Da yawan aikin da tsokokinku za su yi don kula da matsayin kanku, mafi munin yanayin ku zai kasance, in ji Dokta Shah.

I mana, kowa da kowa yana fama da matsanancin hali, da wahalar bacci akan lokaci. Amma idan ciwo yana tashe ku akai-akai, kuna fama da ciwon da ke haskakawa a hannuwa ko ƙafafu, ko kuma lura da ciwo mai tsayi wanda ya wuce fiye da 'yan makonni, yana da kyau ku tuntuɓi likitan ku ko ƙwararrun ƙwararru (kamar likitancin jiki) ASAP, yana ba da shawarar Dr. Shah. Ko da kuna farkawa ne kawai a gajiye, ko kuna da wahalar faɗuwa ko bacci kuma ba za ku iya gano dalilin ba, yana da kyau ku duba tare da likitan ku na farko, wanda zai iya taimaka muku gano mafita, in ji R. Alexandra Duma, DC, Teamungiyar Wasannin Wasannin Wasannin Wasanni na Amurka a FICS, ingantaccen farfado da lafiyar fasaha da ɗakin studio a cikin New York City.

Amma a yanzu, ga abin da kuke buƙatar sani game da alaƙa tsakanin matsayi da bacci.

Yadda Matsalolin Barci Daban-daban na iya shafar ingancin Barcin ku

Menene matsayin barci kuka fi so? Shin kai mai barcin gefe ne, mai barcin baya, mai barcin ciki? Yana da fifiko na sirri da kuma ɗabi'a mai wuyar warwarewa, musamman ma idan kun yi shiru ta wannan hanya har tsawon lokacin da za ku iya tunawa. Amma matsayi daban -daban na bacci na iya ɗaukar nauyi daban -daban a jikin ku - kuma, sakamakon haka, ingancin baccin ku, in ji Duma.

Misali, bacci a cikin ku na iya sanya ƙarin damuwa a kashin ku, yana daidaita lanƙwasa ta halitta kuma yana iya haifar da ciwon baya da wuya, kamar yadda kanku zai juya zuwa gefe ɗaya, in ji Duma. (Mai alaƙa: Mafi yawan Dalilan Ciwon Baya—Plus, Yadda Ake Sauƙaƙe Ciwonku ASAP)

Yayin da ake ba da shawarar yin barci a bayanku akan snoozing a cikin ku, masu barci na baya na iya fuskantar wasu batutuwa. Barci a bayanka na iya ƙara haɗarin kamuwa da ciwon bacci, matsalar bacci da ke sa numfashi ya daina tsayawa ya fara, in ji Duma. Bugu da ƙari, idan kun kasance masu ƙulle -ƙulle, kwance a cikin wannan matsayin tabbas bai dace ba, in ji ta.

"[Lokacin da kuke bacci a bayanku,] maƙogwaronku da ciki suna raguwa ta hanyar nauyi, yana wahalar da ku don numfashi," Andrew Westwood, MD, mataimakiyar farfesa kan ilimin jijiyoyin jiki a Cibiyar Kiwon Lafiya ta Jami'ar Irving ta Columbia, a baya an fada Siffa. "Idan ka (kwana a gefenka ko) abokin gadon ka ya tura ka, wannan snoring ya tafi."

Duma yana ba da shawarar yin bacci a gefen ku tare da matashin kai a tsakanin gwiwoyin ku don mafi kyawun ingancin bacci. Matsayin bacci na gefe zai taimaka kiyaye kashin ku cikin daidaituwa, ma'ana za ku sami raɗaɗi da raɗaɗi da yawa da safe, in ji Duma.

Amma bangaren "mafi kyau" don yin barci? Wasu bincike sun nuna cewa barci a kan kawai gefe ɗaya (ko dama ko hagu) na iya haɗawa da rashin daidaiton tsoka da jin zafi - ma'ana ɓangarori masu canzawa na iya zama mafi kyawun fare.

Gabaɗaya, kodayake, masana suna ba da shawarar a ajiye hagu idan ka zaɓi yin bacci. "Barci a hannun dama yana turawa tasoshin jini, yana hana matsakaicin wurare dabam dabam," Michael Breus, Ph.D., masanin ilimin likitanci kuma marubucin Shirin Abincin Likitan Barci: Rage nauyi ta hanyar mafi kyawun bacci, a baya an fada Siffa. Ma'ana, wataƙila za ku ƙare da jujjuyawa da juyawa cikin dare don saukar da rashin zagayawa, in ji Breus.

Barci a gefen hagu, duk da haka, yana haɓaka dawowar jijiyoyin jini, yana ba da damar zuciyar ku ta sauƙaƙe zubar da jini a cikin jikin ku saboda akwai ƙarancin matsin lamba a wannan yankin, in ji Christopher Winter, MD, maigidan Charlottesville Neurology da Maganin Barci.

Shin tsayuwar rana zai iya shafar barcin ku?

Gaskiyar ita ce, babu isasshen bincike kan alakar da ke tsakanin yanayin rana da ingancin barci don tabbatar da cewa ko biyun suna da alaka ko a'a, in ji Dokta Shah.

Duk da haka, saboda rashin kyawun matsayi (da rana ko da daddare) yana tilasta tsokoki na jiki suyi aiki akan kari, jikinka zai iya fitar da kuzari mai yawa yayin da kai ba ya daidaita da sauran jikin, in ji Dokta Shah. A sakamakon haka, mummunan matsayi zai iya barin ku da ƙarin gajiya, "gajerun matakai, jinkirin tafiya, da ƙara yawan kashe kuɗi lokacin tafiya," in ji shi.

Matsayi kuma yana rinjayar numfashi, (karanta: yadda kuke numfashi), wanda tabbas yana taka muhimmiyar rawa wajen ingancin barci. Misali, jingina gaba gaba a cikin madaidaicin matsayi a cikin yini na iya shafar huhun ku da numfashi, kamar yadda komai ya hade tare, in ji Duma.

Duma ya ce "Lokacin da raunin numfashi, haka kuma ana isar da iskar oxygen zuwa kwakwalwar ku," yana shafar ba kawai matakan ku na rana ba har ma da ingancin baccin ku daga baya, in ji Duma. "Shafin numfashi na iya zama mai ba da gudummawa ga damuwa kuma yana iya shafar ƙarfin yin barci da yin barci," in ji ta. (Mai alaƙa: Hanyoyi 5 don Rage Damuwa Bayan Tsawon Yini da Inganta Ingantacciyar Barci da Dare)

Hanyoyi masu Sauƙi don Inganta Matsayinku don Ingantacciyar Barci

Matsar da ƙari.

Ba wani sirri bane cewa hunching akan maɓallan maɓalli da ɓarna akan wayoyin komai da ruwanka bai dace da matsayin ku ba. Idan kun lura an kashe yawancin kwanakin ku suna zaune da tsugunawa a cikin kowane irin matsattsen matsayi, ɗayan mafi kyawun hanyoyin inganta matsayin ku-kuma, bi da bi, ingancin baccin ku-shine kawai motsawa da yawa yayin rana, Inji Dr. Shah. Ya ce "kashin baya gabobin jijiyoyin jini ne - yana son kwararar jini, kuma da yawan ayyukan da mutum ke yi, yawan jini yana kwarara zuwa kashin baya," in ji shi.

Buga maƙalli, hawa babur, ɗaukar matakala maimakon ɗagawa, har ma kawai don ƙarin yawo duk na iya ƙidaya zuwa ƙarin motsi-da-hali (da inganta bacci) a cikin yini. Idan ka gaske suna son yin ƙoƙari, ayyukan da ke kawo ƙimar zuciyar ku a cikin kashi 60-80 bisa ɗari na bugun zuciyar ku-har ma da mintuna 20 a kowace rana-na iya yin babban tasiri kan inganta kwararar jini zuwa kashin baya (kuma, a juya, inganta kyakkyawan matsayi), in ji Dr. Shah. "Yin irin waɗannan ayyukan zai tsoratar da tsokoki a cikin kashin baya don su sami damar samun mafi kyawun yanayin su da tallafawa kashin baya a cikin mafi kyawun daidaiton sa," in ji shi. (Anan ga yadda ake nemowa-da horarwa a-yankuna masu ƙima na zuciya.)

Baya ga motsa jiki na motsa jiki, tausasawa yau da kullun na iya taimakawa inganta yanayin ku na dogon lokaci, in ji Dr. Shah. Yayin da kuka tsufa, kuna son fara farauta, don haka shimfidawa na yau da kullun (musamman masu jujjuyawar hanji) na iya ƙarfafa daidaitawa daidai, in ji shi. (Mai alaƙa: Ƙarfafa Horarwa na Ƙarfi don Cikakken Matsayi)

Ci gaba da allo a matakin ido.

Idan kullun kuna kan kujerar komfutar ku, kawo allon ku zuwa matakin ido don haka ba a jarabce ku da yin rauni ba, in ji Duma. Ta kara da cewa "Tabbatar cewa an tallafa gwiwar ku da wuyan hannu."

Tabbas, tsofaffin halaye suna mutuwa da wahala, don haka idan kun sami kanku har yanzu slouching a cikin kujera, gwada cinikin teburin zama don tebur a tsaye.

Saita mai tuni-check.

Akwai 'yan hanyoyi da za ku iya bi game da wannan. Dabara ɗaya: Kawai saita ƙararrawa akan wayarka don bincika matsayin ku lokaci -lokaci cikin yini.

Amma Duma kuma yana ba da shawarar duba cikin na'urori masu dacewa don yin aikin, kamar Mai koyar da Matsayi na Upright Go da Corrector for Back (Sayi Shi, $ 100, amazon.com). Na'urar tana manne da bayanku a tsakanin kafadun kafada, tana ba da ra'ayin matsayi a cikin ainihin-lokaci ta hanyar aikace-aikacen Upright Go. Yin amfani da fasahar multisensor, mai horarwa yana rawar jiki lokacin da kuka ɓata kuma yana ƙididdige bayanai akan matsayin ku a cikin yini don taimaka muku ganin lokacin da wataƙila za ku faɗi. (Ƙarin samfuran barci masu dacewa a nan: Mafi kyawun Matsaloli don Ciwon Baya, A cewar Chiropractors)

Bita don