Motsawa yana sanya muku kwanciyar hankali ta hanyar haila

Hanya ɗaya don tabbatar da sassauƙa mai sauƙi ta hanyar canjin mazauni shine motsa jiki. Motsa jiki cikakkiyar daidaituwa ce ga mummunan tasirin da asarar isrogen ke samu a jiki.

Estrogen yana da hannu fiye da lokacin haila. Yana da alaƙa da lafiyar tsarin jiki da yawa kamar kiyaye tasoshin jini da fata, ƙarfin kashi da yawa, riƙe gishiri da ruwa don tsabtacewa da daidaita ruwa, rage cortisol da mayar da martani ga damuwa, inganta aikin tsokar tsoka na jijiyoyin mu. tract, inganta aikin huhu ta hanyar tallafawa alveoli, da taimakawa cikin tsarin aikin rigakafi.

Rashin isrogen, saboda haka, yana da babban tasiri ga lafiyar gabaɗaya kuma yana haɓaka haɗarin cututtuka kamar osteoporosis da cututtukan zuciya. Misali, karaya da yawa a cikin rayuwa ta gaba ana haifar da asarar ƙarfin tsoka da ƙarancin ƙashi wanda ke faruwa lokacin da estrogen ya ragu. Motsa jiki yana da kishiyar sakamako ta hanyar haɓaka ƙashi da haɓaka ƙwayar tsoka. Ayyukan motsa jiki da motsa jiki kai tsaye suna rage haɗarin cutar da ke da alaƙa da menopause kuma suna tallafawa tsarin jiki da yawa. Har ila yau motsa jiki yana taimaka wa mata don magance haɓakar kiba da ke tattare da haila, jinkirin haɓaka metabolism, tashin hankali barci, da ƙara damuwa.

Symptomaya daga cikin alamun cutar menopause na yau da kullun shine walƙiya mai zafi. Bincike ya nuna cewa mata masu motsa jiki suna da ƙarancin walƙiya da gumi fiye da waɗanda ba su da ƙarfi. Fa'idodin motsa jiki suna ta hanyoyi da yawa, galibi hanyoyin haɗin gwiwa kamar motsa jiki, kamar estrogen, yana shafar tsarin jiki da yawa kuma yana da kayan aiki wajen daidaita hormones daban -daban kamar insulin, cortisol, da melatonin. Hanya ɗaya motsa jiki yana rage walƙiya mai zafi shine haɗin gwiwa tsakanin motsa jiki da ƙimar metabolism. Menopause yana rage jinkirin metabolism kuma ga mata da yawa yana haifar da haɓaka nauyi. Ana tsammanin kiba da rashin lafiya na rayuwa suna haɓaka yawan walƙiya mai zafi yayin motsa jiki yana rage nauyi, ciwon sukari, da ciwon na rayuwa, don haka rage walƙiya.

Hakanan motsa jiki yana rage yawan damuwa a cikin jiki wanda ke tasiri lamba da ƙarfin walƙiya. Rashin isrogen da progesterone yana ƙara sakin cortisol, hormone damuwa. Akwai shaidu da yawa cewa motsa jiki yana taimakawa rage adadin cortisol a cikin jiki don haka rage zafin walƙiya da gumin dare. Motsa jiki da motsa jiki kuma yana inganta bacci tare da bincike da ke nuna cewa matan da ke motsa jiki ba sa samun ƙarancin bacci mai alaƙa da damuwa. Motsa jiki yana rage yawan cortisol da adrenaline a cikin jiki don haka yana iya canzawa cikin sauƙi cikin bacci. Kasancewa da motsa jiki da motsa jiki shima yana haɓaka kuzari da rana kuma yana taimakawa bacci da dare saboda jiki ya gaji a zahiri. Sabili da haka, motsa jiki yana rage damuwa kuma yana inganta ingancin bacci, wanda hakan yana rage damuwa, yana rage walƙiya mai zafi, kuma yana rage haɗarin cutar na rayuwa.

Ba jiki ne kawai ke amfana da motsa jiki ba yayin sauyin al'ada; kwakwalwa ma tana yi. Wasu mata suna fuskantar hazo na kwakwalwa yayin menopause yayin da matakan estrogen ke raguwa. Wannan saboda isrogen ana amfani dashi ko'ina cikin kwakwalwa kuma yana ɗaukar lokaci don kwakwalwa ta daidaita. Motsa jiki yana inganta aikin kwakwalwa da lafiyar kwakwalwa. Kodayake fa'idodin motsa jiki ga kwakwalwa an gane da kyau hanyoyin suna da rikitarwa kuma ba a fahimta sosai. Hanya ɗaya daga ingantacciyar lafiyar zuciya da jijiyoyin jini wanda ke inganta lafiyar jijiyoyin jini saboda haka lafiyar kwakwalwa da aiki. Wata hanya ita ce ta hanyar motsa jiki da ke haifar da neurotrophins. Neurotrophins sunadarai ne masu mahimmanci don neuroplasticity - haɓaka kwakwalwa - wanda ke haɓaka ajiyar kwakwalwa. Bincike ya nuna cewa motsa jiki na yau da kullun yana rage haɗarin lalata ta hanyar haɓaka ajiyar kwakwalwa.

Ka'idodin aikin motsa jiki sun bayyana cewa manya na buƙatar shiga cikin aƙalla mintuna 150 na matsakaicin motsa jiki aerobic kowane mako don fa'idodin kiwon lafiya. Tafiya kyauta ce kuma haka rawa take ga kiɗan da kuka fi so. Idan ba za ku iya yin waƙa a lokaci guda ba, da alama yana iya cancanta a matsayin matsakaici zuwa motsa jiki mai ƙarfi. Hakanan akwai zaɓuɓɓukan wasanni na nishaɗi da azuzuwan motsa jiki na yau da kullun. Ƙarfafa horo ya zama dole don ƙara yawan ƙwayar tsoka da ƙashi. Hakanan yana haɓaka neurotrophins kuma baya buƙatar haɗawa da ɗaga nauyi a dakin motsa jiki amma ana iya samun sa ta amfani da nauyin jikin ku kamar zama don tsayawa, tsuguno, huhu, da dannawa. Duk abin da kuka zaɓa, ku mai da shi al'ada kuma kuyi aiki a cikin iyakokin ku da kowane jagorar likita.

Motsa jiki akai-akai yana inganta lafiyar gaba ɗaya da jin daɗin rayuwa yayin menopause, yana rage alamomi da haɗarin cututtuka da yawa, kuma yana bawa mata damar jin daɗin matakin gaba na rayuwarsu.