Yadda Ake Amfani da Kumburi Bayan-Aiki don Ribar Ku

Wadatacce

• Mikewa Ya Yi
• Rungumar Ache
• Yi Hutu
• Sanya Damuwa don Aiki a gare ku
• Bita don

Kumburi yana daya daga cikin mahimman batutuwan kiwon lafiya na shekara. Amma har ya zuwa yanzu, an fi mayar da hankali ne kan barnar da take haifarwa kawai. (Halin da ake ciki: waɗannan abubuwan da ke haifar da kumburi.) Kamar yadda ya bayyana, wannan ba shine labarin gaba ɗaya ba. Masu bincike sun gano kwanan nan cewa kumburi na iya sa mu zama masu koshin lafiya. Yana da tasirin warkarwa mai ƙarfi kuma muhimmin sashi ne na tsarin rigakafi, in ji Joanne Donoghue, Ph.D., masanin ilimin lissafin motsa jiki a Cibiyar Fasaha ta New York na Kwalejin Osteopathic. Kuna buƙatar shi don ƙirƙirar tsoka, warkarwa daga raunin da ya faru, har ma da iko ta cikin mawuyacin rana. Yadda yake aiki shine wannan: "Duk lokacin da kuka ƙarfafa-horo ko yin motsa jiki na zuciya, kuna ƙirƙirar ƙaramin rauni a cikin tsokoki," Donoghue yayi bayani. Wannan yana haifar da kumburi, wanda ke haifar da sakin sinadarai da hormones don gyara nama da ya shafa kuma yana haifar da filaye masu karfi na tsoka. Kasusuwanku kuma suna amfana, in ji Maria Urso, Ph.D., mai ba da shawara kan aikin ɗan adam tare da O2X, kamfanin ilimi na lafiya. Nauyin da aka ɗora akan ƙasusuwanku yayin horo na ƙarfi yana haifar da ƙananan faifai a wuraren da ba su da ƙarfi, kuma kumburi yana fara aiwatar da abin da ke cike da waɗancan wuraren tare da sabon ƙashi mai ƙarfi.

Hakanan kumburi yana da mahimmanci don murmurewa daga rauni. Ka ce ka mirgine idon sawunka yayin da kake gudu. Wajahat Zafar Mehal, M.D., wani farfesa a fannin likitanci a Makarantar Medicine ta Yale ya ce "cikin 'yan mintoci kaɗan, fararen sel na jini suna garkuwa da wurin da aka raunata." Suna tantance lalacewar da kuma ƙone gungu na ƙwayoyin cuta da aka sani da inflammasomes, waɗanda ke kunna ƙananan sunadaran da ke sa ƙafar ƙafafunku ya zama ja da kumbura. Waɗannan alamun kumburi suna jawo ƙwayoyin rigakafi zuwa yankin don fara aikin warkarwa, Mehal yayi bayani.

Nazarin dabbobi na farko ya nuna cewa kumburin da ke haifar da motsa jiki na iya haifar da tsarin garkuwar jiki ya yi aiki sosai. Wannan yana nufin kumburin da motsa jiki ya haifar zai iya yuwuwar taimakawa wajen yaƙar mura. Amma, kamar yawancin batutuwan kiwon lafiya, tsarin yana da rikitarwa. Kumburi yana da lafiya kawai a cikin matsakaici. Charles Raison, MD, farfesa a fannin ilimin hauka a Jami'ar Wisconsin – Madison School of Medicine and Public Health wanda ke karatu ya ce "Lokacin da kumburi ya kasance a babban matakin kowane lokaci, yana haifar da lalacewa da tsagewa a kan kyallen takarda da gabobin lafiya." yanayin. Weightaukar nauyi mai yawa, rashin samun isasshen hutu, ko motsa jiki da yawa duk na iya haifar da martani mai ƙoshin lafiya don shiga cikin yankin haɗari. Makullin samun amfanin kumburin motsa jiki bayan motsa jiki shine kiyaye shi a daidai matakin. Waɗannan dabaru guda uku masu zuwa za su taimaka muku amfani da ƙarfinsa ba tare da ƙyale shi ya karkata daga iko ba.

Mikewa Ya Yi

Maimakon faduwa akan kujera bayan motsa jiki mai wahala, yi yawo, yin yoga mai sauƙi, ko amfani da abin kumfa. Bayan motsa jiki, tsokoki na ku suna fitar da wani sunadaran da ake kira creatine kinase, wanda kodan ku ke buƙatar tacewa daga jini. Idan kun zauna shiru, sunadaran da suka lalace suna tarawa, kuma wannan na iya haifar da ƙarin ƙwayoyin sarrafa kumburi da ke shigowa yankin da jinkirta murmurewa. "Ta hanyar motsa tsokar ku, kuna ƙara yawan zubar jini zuwa waɗancan wuraren," in ji Urso. "Wannan yana taimakawa wajen fitar da kayan sharar gida don jikinka zai iya gyara kansa." (Kuma kafin kwanciya, gwada waɗannan yoga na shimfidawa don hana rauni kuma taimaka muku yin bacci da sauri.)

Rungumar Ache

Lokacin da ciwon daga ɗalibin sansanin ku ya yi ƙarfi, ana iya jarabtar ku da ibuprofen. Kada ku. Magungunan rigakafin kumburin nonsteroidal (NSAIDs) kamar waɗannan suna hana kumburin motsa jiki na al'ada daga faruwa, wanda zai iya hana jikin ku ginawa da ƙarfafa tsokar ku, in ji Urso. Fassara: Aikin motsa jiki naku ba shi da tasiri sosai. Shan ibuprofen na iya ƙara haɗarin rauni, masu bincike na China sun ba da rahoto. A cikin binciken, sun gano cewa NSAIDs na tsoma baki tare da sake gina kashi, yana barin ku cikin rauni ga karaya da osteoporosis. Ajiye magungunan don ƙarin raunuka masu tsanani kamar hawaye na tsoka. Don ciwon kai na yau da kullun, gwada gels ɗin menthol kamar Biofreeze Cold Therapy Pain Relief ($ 9; amazon.com), waɗanda suka tabbatar da kaddarorin analgesic amma ba za su tsoma baki tare da kumburi ba. (Ko gwada ɗaya daga cikin waɗannan samfuran da aka yarda da masu horarwa don sauƙaƙe tsokoki.)

Yi Hutu

Bi kowane motsa jiki mai ƙarfi tare da sauƙi ko hutu, in ji Chad Asplund, MD, darektan likitancin likitancin wasannin motsa jiki a Jami'ar Kudancin Georgia. Motsa jiki yana haifar da tsattsauran ra'ayi, ƙwayoyin da ba su da ƙarfi waɗanda ke lalata sel. A yadda aka saba, jiki yana fitar da antioxidants don kawar da waɗancan ƙwayoyin, amma idan kuka ci gaba da tura kanku zuwa iyaka kowace rana, tsattsauran ra'ayi ya mamaye garkuwar jikin ku, yana haifar da yanayin da aka sani da matsin lamba. Wannan yana haifar da kumburi mai cutarwa, wanda ke rushe tsokoki maimakon gina su, in ji Donoghue. Kula da alamun kamar juriyar juriya, ƙarfi, kuzari, da motsawa, kazalika da bacin rai, rashin lafiya akai -akai, da wahalar bacci. Waɗannan duk alamomi ne da yakamata ku ɗauki aƙalla kwana biyu na hutu, Donoghue ya ce, sannan danna jadawalin motsa jiki da kashi 30 zuwa 40 cikin ɗari na makonni biyu ko uku masu zuwa don murmurewa. (Ranakun hutu ba na jikin ku ba ne kawai-hankalin ku yana buƙatar yin sanyi ma.)

Sanya Damuwa don Aiki a gare ku

Damuwa ta tunani, kamar ƙoƙarin saduwa da ranar ƙarshe na mahaukaci a wurin aiki, yana haifar da kumburi kamar yadda damuwar motsa jiki ke yi. "Lokacin da kwakwalwa ta fahimci damuwa ko haɗari, takan haifar da kumburi," in ji Raison. A cikin ƙananan allurai, amsar damuwar ku na iya zama mai kyau a gare ku, a cewar Firdaus S. Dhabhar, Ph.D., farfesa a fannin tabin hankali da kimiyyar ɗabi'a a Cibiyar Kiwon Lafiya ta Jami'ar Miami. Yana haifar da sakin cortisol da sauran kwayoyin halitta, waɗanda ke ba da ƙarfin kuzari da faɗakarwa da haɓaka aikin rigakafin don taimaka muku magance yanayin da ake ciki. Don kiyaye damuwa na ɗan gajeren lokaci da fa'ida, kuma don hana shi zama na yau da kullun da cutarwa, gwada waɗannan dabaru na goyan bayan ƙwararru.

Tafi kore.

Samun waje na iya taimaka muku rarrabuwa. Bayan tafiya cikin yanayi, mahalarta binciken ba su da wata mahimmanci su zauna kan munanan tunani fiye da waɗanda suka yi tafiya ta hanyar birni, bincike a Jami'ar Stanford ya gano. (Mafi kyau kuma, ɗauki aikin yoga a waje.)

Yi amfani da hanyar bel ɗin jigilar kaya.

Bruce Hubbard, Ph.D., darektan kungiyar Lafiya ta Lafiya a cikin New York City ya ba da shawarar "Don 'yan sakanni da yawa sau da yawa a rana, yi tunanin cewa tunanin damuwar ku akwatuna ne a kan bel ɗin jigilar kaya, suna wucewa ta wayar ku." "Wannan yana koya maka ka bar abubuwan da ke damunka."

Ku ci karin yogurt.

Random, amma gaskiya ne: Matan da suka karɓi kwatancen makonni huɗu na probiotics, waɗanda ake samu a cikin yogurt, sun ɗan haskaka lokacin da suke baƙin ciki fiye da waɗanda suka karɓi placebo, a cewar wani binciken a Kwakwalwa, Hali, da rigakafi. Wannan saboda probiotics suna haɓaka matakin tryptophan, wanda ke taimakawa samar da serotonin, hormone wanda ke haɓaka yanayin ku. Ku ci aƙalla hidimar yogurt a rana don kyakkyawan sakamako. (Wataƙila ku ma kuna mamakin, ya kamata in ɗauki kari na probiotic?)

Bita don