Mahaukacin Abun Da Ya Sa Ka Ƙara Rasa Rayukan Gudun

Wadatacce

• Bita don

Idan kun gudu, kun sani sosai cewa raunin da ya shafi wasanni wani ɓangare ne na yankin-kusan kashi 60 na masu tsere suna ba da rahoton samun rauni a cikin shekarar da ta gabata. Kuma wannan adadin zai iya haura har zuwa kashi 80 cikin dari, ya danganta da abubuwa kamar irin saman da kuke gudana, matsakaicin lokacin da ake kashewa, da tarihin motsa jiki ko gogewa. Wannan bisa ga binciken da aka buga a cikin BMJ kuma ba kawai ɓarke, ɓarna ba, ko yatsun yatsun kafa da muke magana akai ba. Masu tsere sun ba da rahoton kowane irin raunin da ya wuce kima a ƙafafunsu da ƙafafunsu. Kuma ko da yake raunin gwiwa ya kasance mafi girman gunaguni, mutane da yawa sun sha wahala, ƙwanƙwasa ƙwanƙwasa, fasciitis na shuke-shuke, da damuwa mai ban tsoro.

Idan kuna son gudu, ba za ku daina yin lacing kawai don guje wa rauni ba. Amma kuna son koyan wasu nasihu masu amfani don hana raunin raunin gama gari, da kuma abin da zaku yi don ƙara haɗarin ku. To, sabon binciken ya gano wani abu mai hauka wanda ke saita ku don jin zafi a nan gaba. Kuna shirye don wannan? Yana gudana yayin mace.

Binciken da Jami'ar Jihar Ohio ta gudanar ya gano cewa matan da ke da nauyin BMI na 19 ko ƙasa suna cikin haɗari mafi girma na rauni yayin da suke gudu, kuma musamman don samun karaya. Waɗannan dalilai guda biyu-jinsi da nauyi-kowannensu yana shafar gudanar da ku ta hanyoyi daban-daban, a cewar Brian Schulz, MD, likitan tiyata da ƙwararren likitan magunguna a Kerlan-Jobe Orthopedic Clinic a Los Angeles."Karyewar damuwa yana daya daga cikin raunin da muka saba gani a cikin masu tsere gaba daya, amma da alama suna faruwa akai -akai a cikin marasa lafiyar mata," in ji shi.

Me ya sa? A taƙaice: ƙwayar jikin mace. Estrogen yana shafar haɓakar kasusuwa, da shakatawa-hormone wanda ke ƙaruwa a cikin ciki-yana sassauta jijiyoyin jiki, musamman lokacin da kuka tsufa, in ji Dokta Schulz. Har ila yau, mata suna da ƙananan girman zuciya fiye da maza masu gudu, rage karfin jini, ƙananan huhu, da ƙananan VO2 max, wanda ke nufin motsa jiki mai tsanani yana da tasiri ga jikin mata fiye da na maza. (Kamar yadda muka bayyana a sarari, wannan ba yana nufin mata ba su da ƙarfi, ciki da waje, kamar maza.) Yayin da kuke tsufa, wannan haɗarin ga ƙasusuwa yana ƙaruwa, saboda yayin da matakan estrogen ke raguwa, haɗarin ku na osteoporosis da karaya yana ƙaruwa, ya ƙara da cewa.

Hakanan akwai "Q-angle," ko madaidaicin kusurwoyi daga hip zuwa gwiwa. Mata suna da kusurwar Q mafi girma fiye da maza, godiya ga faɗin kwatangwalo, wanda ke sanya ƙarin damuwa akan gidajensu, musamman gwiwoyi. Kuma mafi yawan damuwa a gabobin ku, mafi kusantar ku sami rauni, wanda zai iya bayyana dalilin da yasa mata ke ba da rahoton ƙarin ciwon gwiwa da gwiwa bayan gudu, in ji Dokta Schulz. "Saboda faffadan kwatangwalo, gwiwoyin mata sun fi yin rauni ga ayyuka masu tasiri da suka hada da guje-guje," in ji Steve Toms, shugaban horar da kai na zaman lafiyar jiki da kuma kwararre na motsa jiki mai gyara, a cikin Hanyoyi 9 Kasancewar Mace Yana Shafan Aikinku.

Idan ya zo ga nauyi, gudu don rasa nauyi da gudu a nauyi na yau da kullun yana da kyau ga jikin ku. Amma idan kun zama masu nauyi (BMI na 19 ko ƙasa da haka), hakan na iya haɓaka haɗarin karayar damuwa, a cewar binciken Jihar Ohio. Lokacin da ba ku da nauyi ba ku da isasshen ƙwayar tsoka kuma ƙasusuwan ku sun ƙare suna ɗaukar duk abin da ya firgita, masu binciken sun ce a cikin sanarwar manema labarai.

Don haka, mai girma-ke mace ce ramammu, lafiyayyan nauyi mai son gudu. Yanzu menene? Abin farin ciki, akwai wasu abubuwa masu sauƙi da zaku iya yi don rage haɗarin karayar damuwa da sauran raunin da ke gudana.

Ɗaya daga cikin mafi kyawun abin da za ku iya yi shi ne tabbatar da cewa matakan bitamin D na ku sun kasance a cikin al'ada, saboda wannan matakin yana da mahimmanci ga lafiyar kashi, in ji Dokta Schulz. Hakanan, kiyaye nauyin ku a cikin kewayon lafiya don tsayinku zai taimaka, saboda yawan kiba ko ƙarancin kiba na iya ƙara haɗarin ku. Tabbas, BMI ɗinku ba kalma ce ta ƙarshe ba idan aka zo ga koshin lafiya, kuma yana da mahimmanci a nemo farin cikinku mai nauyi-nauyin da jikinku yake ji kuma yana aiki mafi kyau. Dokta Schulz kuma ya ba da shawarar yin aiki a kan taushi mai taushi lokacin da zai yiwu-a ce, mashin ɗin a maimakon takalmi mai sanye da ƙafar ƙafa wanda ya dace da kyau (duh!), Kuma kada a shiga hanzari da yawa da sauri. Babban ƙa'idar babban yatsan yatsa shine haɓaka nisan tafiyarku da bai wuce kashi 10 cikin ɗari a kowane mako ba.

Bi waɗannan nasihun kuma za ku yi tsalle a cikin tsere (gami da wucewa da yawa na maza!) Na shekaru masu zuwa.

Bita don