Menene Canjin Rawan Zuciya kuma Me yasa Yayi Mahimmanci ga Lafiyar ku?

Wadatacce

• Menene Bambancin Ƙimar Zuciya?
• Yadda ake auna Canjin Ƙimar Zuciyar ku
• Good vs. Bad Heart Rate Sauye -sauye
• Bambancin Matsayin Zuciya da Lafiya
• Amfani da Bambancin Ƙimar Zuciya don Haskaka Ayyukan Aiki
• Inganta Zaman Zuciyarku Sauye -sauye
• Bita don

Idan kun jijjiga mai kula da motsa jiki kamar masu zuwa biki rock fanny fanny a lokacin Coachella, da alama kun yi.ji na canjin bugun zuciya (HRV). Duk da haka, sai dai idan kai ma likitan zuciya ne ko ƙwararren ɗan wasa, akwai yuwuwar ba ku san abin da ainihin yake ba.

Amma la'akari da cututtukan zuciya shine babban dalilin mutuwa tsakanin mata, ya kamata ku sani gwargwadon iyawa game da tikitin ku da yadda za ku kiyaye lafiya - gami da abin da wannan lambar ke nufi ga lafiyar ku.

Menene Bambancin Ƙimar Zuciya?

Yawan bugun zuciya-ma'auni na sau nawa zuciyarka ke bugawa a cikin minti daya-ana amfani da ita don auna aikin bugun jini.

"Sauyin bugun zuciya yana kallon tsawon lokaci, a cikin milliseconds, ke wucewa tsakanin waɗancan bugun," in ji Joshua Scott, MD, likitan likitancin wasanni na farko a Cibiyar Cedars-Sinai Kerlan-Jobe a Los Angeles, CA. "Yana auna bambancin a cikin adadin lokaci tsakanin waɗancan bugun - galibi ana haɗa shi sama da kwanaki, makonni, da watanni."

Abin sha’awa ya isa, koda bugun zuciyar ku iri ɗaya ne a cikin mintuna biyu daban (don haka iri ɗaya lamba bugun zuciya a minti daya), waɗannan bugunan ƙila ba za a raba su ta hanya ɗaya ba.

Kuma, sabanin bugun zuciyar ku na hutawa (inda ƙaramin lamba ya fi kyau), kuna son canjin bugun zuciyar ku ya zama babba, in ji likitan zuciya Mark Menolascino MD, marubucin Maganin Zuciya ga Mata. "Ya kamata HRV ɗinku ya kasance mai girma saboda, a cikin mutane masu lafiya, bambancin bugun zuciya yana da rikici. Da zarar lokaci ya kasance tsakanin bugun jini, mafi yawan kamuwa da cutar ku ne." Wancan saboda ƙananan HRV ɗinku, ƙarancin daidaitawar zuciyar ku shine kuma mafi muni tsarin ku mai aiki da kai yana aiki - amma ƙari akan wannan a ƙasa.

Ka yi tunani game da ɗan wasan tennis a farkon wasan volley: "Suna tsugune kamar damisa, suna shirye su matsa gefe zuwa gefe," in ji Dokta Menolascino. "Suna da kuzari, za su iya daidaitawa zuwa inda kwallon ke tafiya. Kuna son zuciyar ku ta kasance mai daidaitawa." Babban canji yana nuna cewa jikinka zai iya dacewa da yanayin da aka bayar a cikin sanarwar ɗan lokaci, ya bayyana.

Mahimmanci, sauye-sauyen bugun zuciya yana auna yadda sauri jikinka zai iya tafiya daga fada-ko-tashi zuwa hutawa-da-narkewa, in ji Richard Firshein, DO, wanda ya kafa Firshein Center Integrative Medicine a birnin New York.

Wannan ikon ana sarrafa shi ta wani abu da ake kira tsarin juyayi mai zaman kansa, wanda ya hada da tsarin juyayi mai juyayi (jigila ko yaki) da kuma tsarin jin tsoro na parasympathetic (sake saitawa da narkewa), ya bayyana Dr. Menolascino. "Babban HRV yana nuna cewa zaku iya juyawa baya da gaba tsakanin waɗannan tsarin biyu da sauri," in ji shi. Ƙananan HRV yana nuna cewa akwai rashin daidaituwa kuma ko dai an harba martanin jirgin ku ko yaƙi zuwa overdrive (AKA an jaddada ku AF), ko kuma ba ya aiki da kyau. (Dubi Ƙari: Damuwa A Haƙiƙa tana Kashe Matan Amurka).

Ɗaya mai mahimmanci dalla-dalla: Bincike ya nuna cewa arrhythmia-yanayin lokacin da bugun zuciyar ku ya yi sauri, da jinkirin, ko kuma yana da bugun jini.iya haifar da canje-canje na ɗan gajeren lokaci na HRV. Duk da haka, ana auna canjin zuciya na gaskiya akan makonni da watanni. Don haka babban HRV (karanta: babban bambance -bambancen) baya nuni da wani abu mara kyau. A gaskiya, akasin haka yake. Ƙananan HRV yana da alaƙa da arrhythmia mai haɗari, yayin da ake la'akari da babban HRV, 'kariyar zuciya' ma'ana yana taimakawa wajen kare zuciya daga yiwuwar arrhythmias.

Yadda ake auna Canjin Ƙimar Zuciyar ku

Mafi sauƙi - kuma, TBH, hanya ce kawai da ake iya samun dama don auna bambancin bugun zuciyar ku shine sanya saka idanu na bugun zuciya ko mai bin diddigin aiki. Idan kun sa Apple Watch, zai yi rikodin matsakaicin karatun HRV ta atomatik a cikin ƙa'idar Lafiya. (Mai alaƙa: Jerin Apple Watch 4 yana da Siffofin Kiwon Lafiya da Lafiya). Hakanan, Garmin, FitBit, ko Whoop duk suna auna HRV ɗin ku kuma suna amfani da shi don ba ku bayanai game da matakan damuwar jikin ku, yadda kuka murmure, da kuma yawan baccin da kuke buƙata.

"Gaskiyar ita ce, babu wani binciken bincike mai ƙarfi a wannan yanki na musamman na agogo, don haka, masu amfani yakamata su yi taka tsantsan game da daidaiton su," in ji Natasha Bhuyan, MD, Mai Bayar da Likitoci Daya a Phoenix, AZ. Wancan ya ce, ɗayan (ƙarami, ƙarami) binciken 2018 ya gano cewa bayanan HRV daga Apple Watch daidai ne. "Ba zan rataya hulata akan wannan ba," in ji Dokta Scott.

Sauran zaɓuɓɓuka don auna saurin bugun zuciyar ku sun haɗa da: samun electrocardiogram (ECG ko EKG), wanda yawanci ana yin shi a ofishin likita kuma yana auna aikin lantarki na zuciyar ku; hotoplethysmography (PPG), wanda ke amfani da hasken infrared don gano canje -canje na yau da kullun a bugun bugun zuciyar ku da lokacin tsakanin waɗannan bugun, amma galibi ana yin sa ne kawai a asibiti; da na'urorin bugun zuciya ko na'urorin defibrillators, waɗanda ke da gaske kawai ga mutanen da ke da ciwon zuciya ko kuma suna da cututtukan zuciya, don auna saurin bugun zuciya ta atomatik don kiyaye alamun cutar. Koyaya, tunda yawancin waɗannan suna buƙatar zuwa likita, ba hanya ce mai sauƙi ba don ci gaba da shafuka akan HRV ɗin ku, yin sa ido mai dacewa shine mafi kyawun fare.

Good vs. Bad Heart Rate Sauye -sauye

Ba kamar bugun zuciya ba, wanda za a iya aunawa kuma a ayyana shi nan da nan, "na al'ada", "low", ko "babba", canjin canjin zuciya da gaske yana da ma'ana ne kawai a yadda yake tafiya akan lokaci. (Mai Haɗi: Abin da Ya Kamata Ku Sani Game da Ƙimar Zuciyar Ku).

Maimakon haka, kowane mutum yana da HRV daban -daban wanda ya saba musu, in ji Froerer. Zai iya shafar abubuwa da yawa kamar shekaru, hormones, matakin aiki, da jinsi.

A saboda wannan dalili, kwatanta bambancin bugun zuciya tsakanin mutane daban-daban ba yana da ma'ana mai yawa ba, in ji Kiah Connolly, MD, likitan likitan likita na gaggawa a Kaiser Permanente kuma darektan lafiya tare da Trifecta, kamfanin abinci mai gina jiki. (Don haka, a'a, babu wata manufa ta lambar HRV.) "Yana da ma'ana idan an kwatanta shi a cikin mutum ɗaya na tsawon lokaci." Wannan shine dalilin da ya sa masana suka ce, yayin da ECG a halin yanzu shine mafi ingantaccen fasaha don auna HRV a halin yanzu, mai sa ido na motsa jiki wanda ke tattara bayanai akai -akai kuma yana iya nuna HRV ɗinku sama da makonni da watanni.

Bambancin Matsayin Zuciya da Lafiya

Canjin bugun zuciya babbar alama ce ta lafiyar gaba ɗaya da dacewa, in ji Froerer. Kodayake canje -canjen HRV na ku sune mafi mahimmanci don sanya ido, gabaɗaya magana, "babban HRV yana da alaƙa da haɓaka aikin fahimi, ikon murmurewa da sauri, kuma, akan lokaci, na iya zama babban alamar ingantaccen kiwon lafiya da fitness," in ji ta. A gefe guda, ƙarancin HRV yana da alaƙa da yanayin kiwon lafiya kamar ɓacin rai, ciwon sukari, hawan jini, da haɗarin kamuwa da cututtukan zuciya, in ji ta.

Ga abin: Yayin da HRV mai kyau ya kasance yana da alaƙa da lafiya mai kyau, bincike bai kalli tsarin HRV mai inganci wanda ya isa ya samar da ingantattun bayanai game da HRV da lafiyar ku ba, in ji Dokta Menolascino.

Duk da haka, sauye-sauyen bugun zuciya shine, aƙalla, kyakkyawar alama ce ta yadda damuwar ku ke da kuma yadda jikin ku ke tafiyar da wannan damuwa. "Wannan damuwa na iya zama jiki (kamar taimaka wa aboki ya motsa ko kammala aikin motsa jiki) ko sinadarai (kamar ƙara yawan matakan cortisol daga shugaban da ke yi maka ihu ko fada da wani abu mai mahimmanci)," in ji Froerer. A zahiri, alaƙar HRV da damuwar jiki shine dalilin da yasa 'yan wasa da masu horarwa suka ɗauki kayan aikin horo mai amfani. (Masu Alaka: Hanyoyi 10 masu ban mamaki da Jikinku yake amsawa don damuwa)

Amfani da Bambancin Ƙimar Zuciya don Haskaka Ayyukan Aiki

Ya zama ruwan dare ga 'yan wasa su yi horo musamman a yankin bugun zuciya. "Canjin bugun zuciya yana da zurfin kallon wannan horon," in ji Dokta Menolascino.

A matsayinka na gaba ɗaya, "Mutanen da ba su da horo za su sami ƙananan HRV fiye da mutanen da suka fi horarwa da kuma motsa jiki na yau da kullum," in ji Dr. Scott.

Amma ana iya amfani da HRV don nunawa idan wani yana samun horo sosai. "HRV na iya zama hanya don ganin matakin gajiya da ikon mutum ya murmure," in ji Froerer. "Idan kuna fuskantar ƙarancin HRV yayin farkawa, wannan alama ce cewa jikin ku ya cika da damuwa kuma kuna buƙatar rage ƙarfin aikin ku a ranar." Hakanan, idan kuna da babban HRV lokacin da kuka farka, yana nufin jikin ku yana jin daɗi kuma yana shirye don samun bayan sa. (An danganta: Alamu 7 Kuna Bukatar Ranar Hutu Da gaske)

Shi ya sa wasu ’yan wasa da masu horarwa za su yi amfani da HRV a matsayin ɗaya daga cikin alamomin da yawa na yadda mutum ya dace da tsarin horo da kuma buƙatun physiological da aka sanya musu. "Mafi yawan masu sana'a da kuma Elite wasanni teams amfani HRV, har ma da wasu collegiate teams," in ji Jennifer Novak C.S.C.S. mai PEAK Symmetry Performance Strategies a Atlanta. "Masu horarwa na iya amfani da bayanan 'yan wasa don daidaita nauyin horarwa ko aiwatar da dabarun farfadowa don tallafawa ma'auni a cikin tsarin juyayi mai cin gashin kansa."

Amma, ba kwa buƙatar zama fitattu don amfani da HRV a cikin horon ku. Idan kuna shirin tsere, kuna ƙoƙarin sanyawa a cikin CrossFit Open, ko kuma fara zuwa dakin motsa jiki akai-akai, bin diddigin HRV ɗinku na iya zama da fa'ida wajen taimaka muku sanin lokacin da kuke yin wahala sosai, in ji Froerer.

Inganta Zaman Zuciyarku Sauye -sauye

Komai an yi la'akari da kyau ga lafiyar ku gaba ɗaya - sarrafa matakan damuwa, cin abinci mai kyau, barcin sa'o'i takwas a dare, da motsa jiki - yana da kyau ga canjin yanayin zuciyar ku, in ji Dokta Menolascino.

A gefe guda, zama mai zaman kansa, rashin barci, yawan amfani da barasa ko taba, dogon lokaci na damuwa mai tsanani, rashin abinci mai gina jiki, ko samun nauyi / kasancewa mai kiba na iya haifar da HRV mai sauƙi, in ji Dokta Menolascino. (Mai Dangantaka: Yadda Ake Juya Damuwa Cikin Ingantaccen Kuzari)

Kuna yibukata don saka idanu akan saurin bugun zuciyar ku? A'a, ba lallai ba ne. "Yana da kyau bayani don sani, amma idan kuna motsa jiki kuma in ba haka ba inganta lafiyar ku, akwai yiwuwar HRV ɗinku yana kan babban gefen," in ji Sanjiv Patel, MD, likitan zuciya a MemorialCare Heart & Vascular Institute a Orange Coast Medical Center. a cikin Fountain Valley, CA.

Duk da haka, yana iya zama da amfani idan bayanan sun motsa ku. Alal misali, "samun bayanan da ake samu na iya zama abin tunatarwa ga 'yan wasan CrossFit don kada su kara yawan horo, don iyaye su natsu a kusa da 'ya'yansu, ko kuma ga shugabannin da ke cikin yanayi mai tsanani don numfashi," in ji Dokta Menolascino.

Maganar ƙasa ita ce canjin yanayin bugun zuciya shine kawai kayan aiki mai taimako don auna lafiyar ku, kuma idan kun riga kun sanye da mai bin diddigin HRV, yana da kyau ku duba lambar ku. Idan HRV ɗinku ya fara raguwa, yana iya zama lokaci don ganin doc, amma idan HRV ɗinku ya fara inganta ku san kuna rayuwa lafiya.

Bita don