Ee, Hare-haren Tsoron da Aka Janye Aiki Abune Na Gaskiya

Wadatacce

• Hare-haren Tsoro: Tushen
• Me ke Haɓaka Hare-Haren Firgici da Motsa jiki?
• Shin Wasu Ayyukan Nishaɗi Sun Fi Nishaɗi?
• Abin da za ku yi idan kuna aiki kuma kuna da fargaba
• Yadda Ake Hana Hare-haren Fargaba
• Bita don

Babu wani abin farin ciki fiye da kyakkyawan gudu lokacin da haɓakawar endorphins ke sa ku ji kamar kuna saman duniya.

Koyaya, ga wasu mutane, wannan babban motsa jiki na iya ji mai haɗari babba. Maimakon hanzarin samun walwala, jin tsananin damuwa na iya bin motsa jiki mai ƙarfi, yana haifar da alamun ɓarna kamar bugun zuciya, dizziness, da matsanancin tsoro.

Eh, harin firgici ne, kuma yana iya zama mai rauni gabaki ɗaya, in ji Eva Ritvo, MD, wata likitar tabin hankali da ke Miami- ta yadda har mutane za su rikita waɗannan alamomin gurɓataccen yanayi da na ciwon zuciya.

Shin wannan sauti sananne ne? Ci gaba da karantawa don ƙarin haske game da dalilin da yasa harin firgici ke haifar da motsa jiki na iya faruwa, abin da suke ji, da abin da za ku yi idan kuna tunanin kuna cikin haɗari.

Hare-haren Tsoro: Tushen

Don fahimtar yadda harin firgici ya haifar da motsa jiki ke faruwa, yana da taimako don zana hoton abin da ke faruwa a jikin ku yayin harin firgici na yau da kullun.

"Rikicin firgici shine yanayin tashin hankali wanda bai dace da yanayin ba, kuma galibi yana jin daɗi," in ji Dokta Ritvo.

Hare-haren firgita suna farawa ne a cikin sashin kwakwalwa da ake kira amygdala, wanda ake kira "cibiyar tsoro" kuma tana taka muhimmiyar rawa wajen mayar da martani ga al'amura masu barazana, a cewar Ashwini Nadkarni, MD, abokiyar likitan hauka a Makarantar Kiwon Lafiya ta Harvard. "Duk lokacin da kuka fuskanci wani irin abin da ke haifar da fargaba, kwakwalwar ku za ta ɗauki bayanan azanci daga wannan abin da ke haifar da barazanar (alal misali, na iya zama na gani, mai taɓarɓarewa, ko a yanayin motsa jiki, ji na jiki) da isar da shi. ga amygdala," in ji ta.

Da zarar an kunna amygdala, sai ta fitar da jerin abubuwan da ke faruwa a cikin jiki, in ji Dokta Nadkarni. Wannan sau da yawa yana kunna tsarin juyayi mai tausayi (wanda ke haifar da gwagwarmayar jiki ko amsawar jirgin) kuma yana haifar da sakin adrenaline mai yawa. Wannan, bi da bi, sau da yawa yana haifar da bayyanar cututtuka na tashin hankali: bugun zuciya, bugun jini ko saurin bugun zuciya, gumi, rawar jiki ko girgiza, ƙarancin numfashi, ciwon kirji, da ƙari.

Me ke Haɓaka Hare-Haren Firgici da Motsa jiki?

Akwai wasu dalilai daban-daban da ake wasa yayin da kuke fama da tashin hankali na motsa jiki da tashin hankali na yau da kullun.

Don farawa, yawan adadin lactic acid na iya zama ɗaya daga cikin manyan dalilan da ke haifar da hari, in ji Dokta Ritvo. ICYDK, lactic acid shine abin da jikin ku ke samarwa yayin babban motsa jiki.Kuna iya tunanin shi a matsayin dalilin da ke bayan tsokoki masu ciwo, amma haɓakar lactic acid yana shafar kwakwalwar ku kuma. Wasu mutane suna da wahalar share lactic acid daga kwakwalwarsu fiye da sauran, in ji Dokta Ritvo. Yayin da wannan sinadarin ke ƙaruwa, zai iya sa amygdala ta yi ƙone-ƙone, a ƙarshe yana haifar da fargaba.

"Lokacin da kuke numfashi da sauri ko kuma mai da hankali, yana haifar da canje-canje a cikin matakan carbon dioxide da oxygen a cikin jinin ku," in ji Dokta Nadkarni. "Wannan kuma yana haifar da jijiyoyi na jini na kwakwalwa don kunkuntar kuma lactic acid ya taru a cikin kwakwalwa. Halin da amygdala ke da shi ga wannan acidity (ko 'over-firing') yana cikin abin da ke sa wasu mutane su firgita."

Har ila yau, haɓakar bugun zuciya da yawan numfashi (waɗanda duka suke daidai da motsa jiki) duka suna haifar da sakin cortisol, hormone damuwa na jiki, in ji Dokta Ritvo. Ga wasu mutane, yana buga-a cikin aikin motsa jiki; ga wasu, cewa cortisol na iya haifar da ƙarar gumi da iyakancewar mayar da hankali, wanda zai iya haifar da tashin hankali da tsoro.

Dr. Nadkarni ya warware shi:

"Daga cikin alamun fargaba na tashin hankali akwai numfashi mara zurfi, bugun zuciya, bugun tafin hannu da jin cewa kuna samun gogewa daga jiki-kuma hakan yana faruwa idan lokacin motsa jiki, bugun zuciyar ku yana tafiya. sama, kuna numfashi da sauri, kuma kuna gumi.

Wannan, ba shakka, daidai ne. Amma idan kuna da damuwa ko, a wani lokaci bazuwar, kula da hankali ko yi yawa Kula da matakin kuzarin jikin ku, kuna iya yin kuskuren fassara yanayin jikin ku na motsa jiki, kuma fargaba na iya haifar. Idan kun ji tsoron sake jin wannan hanyar, tsoron fargabar fargaba a nan gaba shine abin da ya taru don ayyana matsalar tashin hankali. "

Ashwini Nadkarni, M.D.

Wanene ke cikin haɗari don harin firgici da motsa jiki ya jawo? Ba zai yuwu kowa ya firgita a cikin aji ba; mutanen da ke da matsalar damuwa ko tashin hankali (ko an gano su ko akasin haka) sun fi fuskantar haɗarin tashin hankali na motsa jiki, in ji Dokta Nadkarni. "Bincike ya nuna cewa mutanen da ke fama da rashin tsoro sun fi kamuwa da kwayar cutar shan carbon dioxide, wanda ke kara yawan acidity na kwakwalwa," in ji ta. "Lactate ana samar da shi koyaushe kuma yana sharewa a cikin kwakwalwa - ko da idan ba a gano ku da kowane irin yanayin yanayi ba - amma dabi'ar kwayoyin halitta don samar da shi da tara shi zai iya ƙara yawan halin mutum don fuskantar hare-haren tsoro gaba ɗaya da kuma hadarin tsoro. hare -hare a lokacin motsa jiki. "

Shin Wasu Ayyukan Nishaɗi Sun Fi Nishaɗi?

Yayin da gudu ko aji na Zumba na iya zama mai rage damuwa ga wasu mutane, motsa jiki na motsa jiki irin waɗannan na iya haifar da fargaba a cikin marasa lafiya da ke da fargaba, in ji Dr. Nadkarni.

Aerobic (ko cardio) motsa jiki, ta yanayi, yana amfani da iskar oxygen mai yawa. (Kalmar "aerobic" da kanta tana nufin "buƙatar oxygen.") An tilasta wa jikin ku yaɗa jini da sauri don samun iskar oxygen zuwa tsokokin ku, wanda ke haɓaka bugun zuciyar ku kuma yana ba ku umarni cewa ku ɗauki numfashi cikin sauri da zurfi. Saboda waɗannan abubuwa biyu suna haɓaka cortisol a cikin jiki kuma suna haifar da hauhawar jini, motsa jiki na motsa jiki na iya zama mafi kusantar haifar da fargaba fiye da, a ce, jinkirin ɗaga nauyi mai nauyi ko aji mara nauyi, wanda baya haɓaka zuciyar ku da yawan numfashi.

Yana da kyau a lura, kodayake, cewa motsa jiki da kansa ba laifi bane; duk game da yadda jikin ku ke amsa motsa jiki ne.

"Wani bugun zuciya ba shine abin da ke haifar da tsoro ba, a'a, yadda mutum ke fassara aikin jikinsu na yau da kullun yayin motsa jiki."

Dakta Nadkarni

Kuma, bayan lokaci, shiga cikin motsa jiki na yau da kullun na iya zahiri taimako.Sabon bincike ya dubi tasirin motsa jiki na motsa jiki akan alamun damuwa a cikin marasa lafiya da rashin tsoro (PD), kuma sun gano cewa motsa jiki na motsa jiki yana haifar da karuwa mai yawa a cikin damuwa-amma cewa aikin motsa jiki a hankali yana inganta rage yawan matakan damuwa, a cewar wani binciken da mujallar ta buga kwanan nan Ayyukan Clinical & Epidemiology a cikin Lafiyar Hankali. Me ya sa? Ya dawo kan wannan ginawar lactic acid: "An yi hasashen cewa motsa jiki na iya rage damuwa ta hanyar inganta karfin kwakwalwa don hana tarin lactic acid," in ji Dokta Nadkarni.

Don haka idan kun sauƙaƙe hanyarku ta hanyar motsa jiki na zuciya da kuma yin shi akai-akai, zai iya taimakawa wajen rage yawan damuwa (ban da inganta lafiyar zuciya da jijiyoyin jini da rage alamun damuwa a wasu mahalarta, bisa ga binciken). (Hujja: Yadda Mace Ta Yi Amfani da Motsa Jiki don shawo kan Cutar Damuwa)

Abin da za ku yi idan kuna aiki kuma kuna da fargaba

Idan kuna fuskantar harin firgici yayin da kuke motsa jiki, akwai ƴan abubuwan da za ku iya yi don su kwantar da hankalin ku, a cewar Dr. Ritvo:

• Dakatar da motsa jiki don ganin ko za ku iya rage bugun zuciyar ku.
• Gwada motsa jiki mai zurfi [a ƙasa].
• Idan kuna aiki a ciki, sami iska mai daɗi (idan za ta yiwu).
• Yi wanka mai dumi ko wanka, idan kuna da damar samun dama.
• Yin magana da aboki ko yin waya yana sauƙaƙa damuwa.
• Yana iya jin daɗin miƙawa ko kwanciya har damuwa ta ragu.

Gwada waɗannan ayyukan motsa jiki guda biyu da Dr. Ritvo ya ba da shawarar don rage damuwa:

Hanyar numfashi 4-7-8: Yi numfashi a hankali don ƙidaya huɗu, riƙe don ƙidaya bakwai, sannan ku fitar da numfashi don ƙidaya takwas.

Dabarar numfashi ta akwatin: Yi numfashi don ƙidaya huɗu, riƙe don ƙidaya huɗu, fitar da ƙidaya huɗu, sannan dakatar da ƙidaya huɗu kafin sake numfashi.

Idan kun kasance ba tare da iko ba yayin motsa jiki na kwanan nan, mafi kyawun faren ku shine (kun zato!) Don ganin likitan ku. Dokta Ritvo ya ba da shawarar yin magana da likitan ku game da yin alƙawari tare da likitan hauka tun lokacin da waɗannan ƙwararrun ƙwararrun za su iya rubuta magunguna don taimaka wa waɗanda ke fama da damuwa mai lalacewa ko taimaka muku nemo hanyoyin sarrafa shi. (PS. Shin kun san akwai tarin kayan aikin jiyya yanzu?)

Yadda Ake Hana Hare-haren Fargaba

Lokacin da kake son komawa cikin motsin abubuwa na motsa jiki-hikima, yana da taimako don sanin yawan motsa jiki da jikinka zai iya jurewa don kada ka jawo firgici, in ji Dokta Ritvo.

Ayyukan motsa jiki kamar Pilates ko yoga na iya zama da amfani sosai tun lokacin da suke haɗa numfashi tare da motsi kuma suna taimaka maka mayar da hankali kan shan dogon numfashi. Hakanan yana ba da damar lokutan shakatawa tsakanin yanayin aiki, wanda a ƙarshe yana ba da damar zuciyar ku da ƙimar numfashi su rage gudu. (Mai Alaƙa: Halin Calmer, Ƙananan Ayyuka masu ƙarfi)

Amma tunda motsa zuciyar ku yana da mahimmanci, ba za ku iya tsallake cardio har abada ba. Dokta Ritvo ya ba da shawarar yin aiki da hanyar ku zuwa ƙarin motsa jiki na motsa jiki. Tafiya da sauri wuri ne mai kyau don farawa, kamar yadda zaku iya saurin rage gudu ko tsayawa idan kuna jin zuciyar ku tana yin sauri da sauri, in ji ta. (Gwada wannan motsa jiki na tafiya tare da 'yan wasan motsa jiki da aka jefa a ciki.)

Dogon lokaci, yin wasu ayyuka (kamar mikewa da yin motsa jiki) akai-akai na iya taimakawa wajen kiyaye firgici. "Hare-haren firgita suna cike da tsarin juyayi mai tausayi," in ji Dokta Ritvo. "Duk abin da za ku iya yi don ƙarfafa kishiyar tsarin jijiyoyin ku na iya taimakawa wajen hana hare-haren firgita nan gaba."

"Hare -haren firgici sun cika tsarin juyayi mai tausayawa. Duk abin da za ku iya yi don ƙarfafa sabanin tsarin jijiyoyin ku na iya taimakawa wajen hana fargaba a nan gaba."

Eva Ritvo, M.D.

Kula da wani, jin haɗin kai da wasu, shakatawa saboda cizon da za a ci, hutawa (wanda zai iya zama barci mai kyau kowane dare, yin barci, yin tausa, yin wanka mai dumi ko shawa, da dai sauransu). fewan kaɗan kaɗan masu zurfin numfashi mai zurfi, yin bimbini, da sauraron kaset na annashuwa ko kiɗa mai taushi duk ayyukan da ke taimakawa haɓaka ɓangaren parasympathetic na tsarin juyayi, in ji Dokta Ritvo.

"Yi waɗannan abubuwa akai -akai don tsarin jijiyoyin ku ya dawo cikin daidaiton lafiya," in ji ta. "Da yawa daga cikin mu sun cika tunanin mu kuma muna rayuwa cikin damuwa na yau da kullun. Wannan yana sa mu zama masu saurin kai farmaki daga duk abin da abin da ke haifar da mu na musamman."

Bita don