Zuciyar Lafiya, Kwakwalwar Lafiya

Yayin da muke wuce alamar rabin shekara na cutar ta COVID-19, da yawa daga cikin mu har yanzu muna samun kanmu a gida don yawancin ranar. A sakamakon haka, muna iya zama zama fiye da yadda muka saba. Muna iya kallon talabijin na tsawon lokaci, yin aiki a kwamfutocinmu, ko shiga ayyukan zamantakewa da suka haɗa da taron bidiyo. Wannan na iya taimaka mana mu ci gaba da kasancewa cikin harkar zamantakewa, amma yana ƙara ba da gudummawa ga ƙarin salon zama wanda yawancinmu muka saba da su yayin bala'in.

Wannan lamari ne mai mahimmanci don haskakawa saboda kiyaye salon rayuwa mai aiki ba kawai yana da mahimmanci ga jiki mai lafiya ba, amma kuma yana iya taimakawa lafiyar hankali.

Lokacin da muka koya game da kwakwalwa, babban abin da aka fi mayar da hankali shine ya ƙunshi tattaunawa kewaye da neurons da siginar neurochemical waɗanda ke ba da gudummawa ga fannoni daban-daban na fahimi kamar ƙwaƙwalwa, kulawa, yanke shawara, da sauransu. sassan jiki. Koyaya, wani ɓangaren da ba a kula da shi na wannan lissafin shine, kamar kowane sashin jiki a cikin jiki, samar da jini yana ɗaya daga cikin mahimman direbobin lafiyar kwakwalwa. Kamar sauran gabobin, kwakwalwa tana buƙatar isashshen oxygen don yin aiki yadda yakamata. A hakikanin gaskiya, kodayake kwakwalwa tana yin ɗan ƙaramin sashi na jikin mu ta nauyi, tana buƙatar kusan kashi ɗaya cikin biyar na iskar oxygen da aka aika cikin jikin mu.

Ka'idar kwanan nan tana ba da shawarar cewa canje-canjen da suka shafi shekaru a cikin aikin kwakwalwa da ƙwarewa na iya canzawa tare da motsa jiki. Dangane da Ka'idar Scaffolding of Cognitive Aging (STAC; Goh & Park, 2009), motsa jiki na iya taimaka wa tsofaffi su shiga sassan kwakwalwa ta sabbin hanyoyi, haɓaka aikin su. Hakanan ana iya haɗa motsa jiki da neurogenesis, ko haihuwar sabbin sel (Pereira et al., 2007), kuma yana da alaƙa da adana ƙwayoyin kwakwalwa a manyan yankuna kamar hippocampus (Firth et al., 2018). Wannan shine ɗayan mahimman yankuna na kwakwalwa don ƙwaƙwalwa. Wannan binciken yana ba da shawarar cewa raguwar shekarun da suka danganci raguwa a cikin ƙimar kwakwalwa na iya samun jinkiri tare da motsa jiki, wanda zai iya fa'ida sani. Kuma ba shakka, motsa jiki na iya taimakawa wajen kiyaye tsarin jijiyoyin mu cikin koshin lafiya, yana tabbatar da cewa yayin da zuciyar mu ke bugawa, jinin mai wadatar oxygen yana iya ciyar da kwakwalwar mu.

Bayan yin tasiri ga iyawar fahimi kai tsaye, motsa jiki na iya zama mai fa'ida a fakaice don ƙwarewa ta hanyar yin tasiri ga wasu bangarorin rayuwar mu. Kamar yadda muka haskaka a cikin post ɗinmu na ƙarshe, bacci yana da matukar mahimmanci ga iyawarmu na fahimi, kuma an san motsa jiki don inganta ingancin bacci (Kelley & Kelley, 2017). A sakamakon haka, motsa jiki na iya taimaka mana cimma wasu fa'idoji masu fa'ida na bacci ta hanyar sanya jikin mu ya gaji don samun bacci mai inganci. Hakanan, an san motsa jiki don rage damuwa, bacin rai, da damuwa (Mikkelsen et al., 2017), wanda kuma yana iya taimakawa a kaikaice.

A wannan lokacin, da yawa daga cikin mu na iya tunanin, "To ba na rayuwa mai aiki" ko, "Yana iya yi mini latti." Abin farin ciki, nazarin meta-kwanan nan yana ba da shawarar cewa bai yi latti ba don ɗaukar aikin motsa jiki. Motsa jiki yana ba da gudummawa ga ingantaccen aikin zartarwa da ƙwaƙwalwa a cikin tsofaffi masu lafiya (Sanders et al., 2019). Kuma har ma tsofaffi waɗanda aka gano da naƙasassuwar fahimi suna nuna haɓakawa a cikin iyawar fahimin su gaba ɗaya bayan ɗan gajeren lokacin motsa jiki sama da watanni da yawa. Don haka idan kuna motsa jiki tuni, wannan abin ban tsoro ne, kuma mai yiwuwa kai na gaba zai amfana; amma idan har yanzu ba ku kasance da salon rayuwa mai aiki ba, za ku iya fara yau kuma ku sami fa'idodin ci gaba. Abin da ke da mahimmanci shine ku kafa tsarin motsa jiki wanda zaku iya kiyayewa akan lokaci.

Dangane da jagororin yanzu daga Cibiyoyin Kula da Cututtuka da Cututtuka (CDC), tsofaffi yakamata suyi ƙoƙarin shiga cikin aƙalla mintuna 150 na matsakaicin aikin motsa jiki da aƙalla zama biyu na ayyukan ƙarfafa tsoka kowane mako. Kodayake mintuna 150 a kowane mako na iya zama kamar adadi mai ban tsoro, lokacin da aka rushe shi zuwa ƙaramin yanki, wannan burin na iya zama kamar mai kusantawa.

Misali, idan muka yi aikin motsa jiki na mintina 30 a rana, za mu iya cimma burin CDC bayan kwana biyar. Wannan yana ba mu kwana biyu na hutawa a cikin sati guda da aka bayar. Ko, idan an fi so, za mu iya yin ayyukan motsa jiki na mintina 50 a rana don isa ga manufar CDC bayan kwanaki 3. Wannan zai bar mu da kwanaki huɗu don hutawa, ko shiga cikin ayyukan ƙarfafa tsoka.

Tabbas, akwai kuma wasu abubuwan da za su iya kawo cikas da za a yi la’akari da su yayin ƙoƙarin cimma wannan burin. Na farko, wane irin aikin aerobic ne ake ɗauka "matsakaici"? Yayin da muke girma, da yawa daga cikin mu na iya jin zafi ko kuma zama ƙasa da wayar hannu fiye da kanmu. Wannan na iya yin wahalar motsi sosai. Abin farin ciki, a cewar CDC, matsakaicin aikin aerobic ya haɗa da kowane aiki inda, "zaku iya magana, amma kada ku rera kalmomin zuwa waƙar da kuka fi so." Wannan na iya haɗawa da tafiya mai sauri, yankan ciyawa, kuma ga mu da ke fama da matsalar hanji ko gwiwa, hawa babur na iya zama babban madadin. Sauran madadin ga mu da ke da ciwon baya, cinya ko gwiwa, sun haɗa da azuzuwan motsa jiki na ruwa, ko layukan ninkaya a cikin tafki.

Ta yaya za mu cimma waɗannan burin motsa jiki yayin bala'i? Da yawa daga cikin mu ko dai mun saba yin aiki a wurin motsa jiki ko tafiya tsawon manyan sararin samaniya kamar manyan kantuna ko kasuwanni. Nesantar jiki ya sa wannan ya zama da wahala, saboda wasu daga cikin manyan sararin samaniyar suna rufe ko kuma akwai mutane da yawa a kusa don samun nasarar nisan jiki.

Wannan babbar dama ce don fita waje! Kamar yadda yawancin sassan ƙasar suka fara komawa bakin aiki, ayyukan asuba da safe na iya zama hanya mafi kyau don samun motsa jiki yayin nasarar nisantar jiki. Parks da hanyoyin al'umma manyan wurare ne don yin waɗannan ayyukan. Yayin da hunturu ke gabatowa, muna iya buƙatar mayar da wasu ayyukanmu cikin ciki. Kodayake yana iya zama mai ɗan ban sha'awa, yin laps a cikin falo, ko yin tafiya sama da ƙasa da matakala a cikin gidanmu ko ɗakinmu, har yanzu yana iya ba mu fa'idodin aerobic iri ɗaya kamar tafiya waje ko cikin sararin samaniya. Muhimmiyar anan shine a kiyaye ƙarfi da tsawon lokaci, koda yayin ciki.

Muna iya buƙatar samun ƙira, amma ko da a lokacin bala'i, har yanzu yana yiwuwa mu shiga motsa jiki na motsa jiki da kafa ingantattun halaye. Ta yin haka, a cikin ɗan gajeren lokaci, za mu iya haɓaka barcinmu da kiyaye yanayinmu. Kuma a cikin dogon lokaci, zamu iya kula da iliminmu da lafiyar kwakwalwa yayin da muke tsufa.

Goh, JO., & Park, DC (2009). Neuroplasticity da tsufa na fahimi: ka'idar tsufa da tsufa. Sabuntawar jijiyoyin jiki da jijiyoyin jini, 27 (5), 391-403. Doi: 10.3233/RNN-2009-0493

Kelley, GA, & Kelley, KS (2017). Motsa jiki da bacci: nazari na yau da kullun na ƙididdigar meta -baya. Jaridar Shaidar Magunguna, 10 (1), 26-36. https://doi.org/10.1111/jebm.12236

Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Motsa jiki da lafiyar kwakwalwa. Maturitas, 106, 48-56. https://doi.org/10.1016/j.maturitas.2017.09.003

Pereira, AC, Huddleston, DE, Brickman, AM, Sosunov, AA, Hen, R., McKhann, G.M, ... & Ƙananan, SA (2007). An in vivo yana daidaita aikin motsa jiki wanda ya haifar da neurogenesis a cikin babban hakoran hakora. Aikace-aikacen Cibiyar Kimiyya ta Ƙasa, 104 (13), 5638-5643.

Sanders, L. M., Hortobágyi, T., la Bastide-van Gemert, S., van der Zee, EA, & van Heuvelen, M.J (2019). Dangantaka-amsa tsakanin motsa jiki da aikin fahimi a cikin tsofaffi tare da ba tare da raunin hankali ba: nazari na yau da kullun da meta-bincike. PloS daya, 14 (1), e0210036.