Shin Lafiyayyen guttura zai iya taimakawa wajen magance damuwar ka? Ee - kuma Ga Yadda

Wadatacce

• Gyara abincin na
• Ku ci maganin rigakafi da abinci mai yalwar prebiotic
• Probiotic abinci
• Abincin mai-prebiotic
• Mayar da hankali kan narkewa mai kyau
• Layin kasa

Wata marubuciya ta ba da shawarwarin ta don kula da lafiyar ta cikin lafiyar hanji.

Tun ina saurayi, na yi ta fama da damuwa.

Na shiga cikin lokutan da ba za a iya bayyanawa ba da kuma tsananin firgita; Na riƙe tsoro marar ma'ana; kuma na tsinci kaina cikin wasu bangarorin rayuwata saboda iyakance imani.

Ba da daɗewa ba na gano cewa asalin yawancin damuwata yana da alaƙa da rashin tabbas na rikice-rikice (OCD).

Bayan karɓar ganewar asali na OCD da kuma shan halayyar halayyar fahimi (CBT), Na ga ingantaccen ci gaba.

Koyaya, kodayake maganin da nake ci gaba ya kasance muhimmin ɓangare na tafiye-tafiye na lafiyar ƙwaƙwalwa, yanki ɗaya ne kawai na wuyar warwarewa. Kulawa da lafiyar hanina shima ya taka rawar gani.

Ta hanyar kara wasu nau'ikan abinci a cikin abinci na, kamar maganin rigakafi da abinci mai yawan-fiber, da kuma mai da hankali kan narkewar abinci mai kyau, Na sami damar aiki don daidaita damuwata da kula da lafiyar hankalina gaba daya.

A ƙasa akwai manyan dabaru na guda uku don tallafawa lafiyar ƙashina, kuma, a dawo, lafiyar hankalina.

Gyara abincin na

Sanin waɗanne abinci zasu iya taimakawa ga ƙoshin lafiya kuma wanda zai iya haifar da matsala shine babban wuri don farawa. Gwada maye gurbin sarrafawar da aka sarrafa, mai yawan sikari, da mai mai mai yawa tare da abinci gaba ɗaya waɗanda ke ba da fa'idodi marasa adadi. Wadannan abincin sun hada da:

• Abincin mai kara kuzari. Abinci kamar romon ƙashi da kifin kifi na iya taimakawa wajen kare bangon hanji da inganta narkewar abinci.
• Abincin mai yawan fiber. Broccoli, Brussels sprouts, hatsi, peas, avocados, pears, ayaba, da berries suna cike da zare, wanda ke taimakawa cikin narkewar lafiya.
• Abincin mai dauke da mai mai yawa omega-3. Salmon, mackerel, da flax tsaba suna cike da omega-3s, wanda zai iya taimakawa rage ƙonewa kuma hakan yana taimakawa inganta narkewar ku.

Ku ci maganin rigakafi da abinci mai yalwar prebiotic

Hakanan, ƙara maganin rigakafi da abinci mai cike da prebiotic ga abincinku na iya taimaka muku kula da hanjinku. Waɗannan abinci na iya taimakawa tasirin tasiri na ƙwayoyin cuta masu kyau a cikin ƙwayoyin cuta, in ba haka ba da aka sani da gut flora.

Abincin abinci mai gina jiki zai iya taimakawa wajen kara bambancin cikin hanjin ka, yayin da abinci mai cike da maganin rigakafi zai taimaka ciyar da kwayoyin cutar ka.

Gwada ƙara wasu daga cikin waɗannan abinci zuwa abincinku na yau da kullun:

Probiotic abinci

• sauerkraut
• kefir
• kimchi
• kombucha
• tuffa na tuffa
• kvass
• yogurt mai inganci

Abincin mai-prebiotic

• jicama
• bishiyar asparagus
• tushen chicory
• ganyen dandelion
• albasa
• tafarnuwa
• leek

Mayar da hankali kan narkewa mai kyau

Kyakkyawan narkewa yanki ne mai mahimmancin gaske yayin da ya shafi lafiyar hanji. Domin narkar da abinci, muna bukatar kasancewa cikin yanayi na damuwa, ko kuma "hutawa da narkarda,"

Ba tare da kasancewa cikin wannan annashuwa ba, ba za mu iya samar da ruwan 'ya'yan ciki na ciki waɗanda ke ɗaukar abincinmu yadda ya kamata. Wannan yana nufin ba mu shan abubuwan gina jiki, bitamin, da ma'adanai da ake buƙata don tallafawa lafiyar jiki da ƙwaƙwalwa.

Don isa ga wannan yanayin hutawa, gwada ɗaukar momentsan mintuna kaɗan aiwatar da wani numfashi mai zurfi kafin cin abinci. Kuma idan kuna buƙatar ɗan jagora, akwai adadin aikace-aikacen da zasu iya taimakawa.

Layin kasa

Kiwon lafiyar hanji na da mahimmanci saboda dalilai da dama, gami da lafiyar kwakwalwar ku. A gare ni, yayin halartar halartar farfaɗo ya taimaka matuka gaya game da damuwata, OCD, da ƙoshin lafiyar hankali, kula da lafiyar hanta ya kuma taimaka mini wajen kula da alamomin na.

Don haka, ko kuna aiki zuwa ga ƙoshin lafiya ko inganta ƙoshin lafiyar ku, la'akari da ƙara ɗaya ko duka waɗannan shawarwari guda uku a cikin abincinku da tsarinku.

Michelle Hoover tana zaune a Dallas, Texas, kuma likita ce mai ba da abinci mai gina jiki. Bayan da aka gano shi da cutar Hashimoto tun yana saurayi, Hoover ya juya zuwa maganin abinci mai gina jiki, ainihin abincin paleo / AIP samfuri, da sauye-sauyen rayuwa don taimakawa sarrafa cutar ta autoimmune da kuma warkar da jikinta a zahiri. Tana gudanar da bulogin Unbound Wellness kuma ana iya samun sa akan Instagram.