Haɗin tsakanin lafiyar jiki da hankali

Ilimin Kiwon Lafiya

Lafiyar jiki da ta hankali sun haɗu-lafiyar jikinku na iya shafar motsin zuciyarku, kuma akasin haka. Rashin lafiyar jiki, gami da al'amuran da cututtukan yau da kullun ke haifarwa, na iya ƙara haɗarin kamuwa da cutar tabin hankali. Rashin lafiyar ƙwaƙwalwa ya sa ya fi sauƙi za ku ci gaba da yanayin jiki. Akasin haka ma gaskiya ne. Lokacin da kake bacci da kyau, motsa jiki a kai a kai, da cin abinci mai kyau, yana iya samun babban sakamako mai kyau ga lafiyar hankali.

Motsa jiki yana da matukar amfani, saboda likitoci da yawa suna ɗaukar shi magani na al'ada don yanayi kamar damuwa, ɓacin rai, rikicewar damuwa bayan tashin hankali, da kuma raunin ƙarancin kulawa.

Da zarar kun fahimci haɗin jikin-jiki, zaku iya ɗaukar matakai don ƙirƙirar ingantaccen salon rayuwa wanda ke tallafawa ayyukan lafiyar hankalinku.

Haɗin tsakanin lafiyar jiki da ta hankali

Lafiyar jiki haɗuwa ce da cin abinci mai gina jiki, samun isasshen bacci, da motsa jikinka isa don kiyaye nauyi na yau da kullun da rage haɗari ga matsalolin jiki kamar cututtukan zuciya, ciwon sukari, da wasu cututtukan daji. Yin aiki yana inganta wurare dabam dabam, yana ƙarfafa tsokoki da ƙashi, kuma yana ƙarƙamar yiwuwar rayuwa mai tsawo. Hakanan ya haɗa da raɗa halaye marasa kyau, kamar shan sigari da yawan shan giya.

Kiwan lafiya ya shafi lafiyarku, halinku, na ruhaniya, da zamantakewar ku, a cewar karafarini.gov . Yana shafar yadda kuke tunani, ji, aiki, da alaƙar ku da wasu. Ya ƙunshi halinku, halayyar ku, da kuma yadda kuke magance damuwa.

Dukansu suna da alaƙa da ƙarfi. Kulawa da jikinka na iya inganta lafiyar hankalinka, amma idan ɗayan ya ƙi, ɗayan yakan yi hakan. Hanya cikakke ga ayyukan kiwon lafiyar hankali na iya taimaka tallafawa duka biyu.

Lokacin da kake jin lafiyar hankali, yana da sauƙi don kiyaye lamuran yau da kullun-ganin wasu, kasancewa mai himma, kasancewa mai kwazo a wajen aiki, da jimre wa damuwa ta yau da kullun. Lokacin da kake zaune tare da yanayin lafiyar hankali, duk wannan yana da wuya. Wataƙila ba ku da ƙarfin motsa jiki. Ko kuma, zaku iya jin an cire ku kuma ba neman hanyoyin sadarwar da galibi ke tallafa muku ba. Sauƙi, abinci mai saurin shiryawa yana da daɗi, koda kuwa basu da darajar abinci mai gina jiki. A taƙaice, ƙalubalen lafiyar ƙwaƙwalwa suna lalata hanyoyin da kuke kula da lafiyar jiki. Hakanan, wannan na iya sanya ku cikin haɗari mafi girma don matsalolin jiki kamar zuciya ko cutar numfashi.

Lokacin da kake jin lafiyar jiki, da alama halayenka na yau da kullun suna tallafawa lafiyar kwakwalwarka. Idan yanayin rashin lafiya ya hana ka motsa jiki, zai iya tasiri yadda kake ji, yadda kake hulɗa, da haifar da rikicewar hankali.

Dangantaka: Ta yaya tunaninku zai iya shafar lafiyarku

Abubuwan da ke haifar da ɓacin rai na jiki da sauran matsalolin ƙwaƙwalwa

Batun lafiyar hankali ba kawai martani ne ga rashin lafiya ba. Wata alama ce ta rashin lafiya. Misali, bakin ciki na iya zama sakamakon rashin lafiyar jiki. Hakanan yana iya zama alamar rashin lafiya.

Musamman, ana iya samun haɗi tsakanin cututtukan kumburi da lafiyar hankali. Kumburi -Da kuma amsawar garkuwar jiki daidai-yana da nasaba da rashin damuwa, schizophrenia, da sauran yanayi kamar rashin lafiyar bambance-bambance da kuma bipolar. A binciken da aka buga a 2016 ya gano cewa mutanen da ke da cututtukan kumburi suna iya samun damuwa fiye da waɗanda ke da cututtukan da ba na kumburi ba, kamar cututtukan zuciya. Masu binciken sun gano cewa yayin da matakin kumburi ya tashi, haka ma barazanar damuwa. Rashin ƙwayar cuta ta jiki, wanda aka ɗauka yana dauke da cututtukan ƙwayoyin cuta, yana haifar da tsarin garkuwar jikinku ya yi aiki da yawa, yana haifar da kumburi Yawancin cututtukan cututtukan zuciya, irin su cututtukan zuciya na rheumatoid, lupus, gout, da ciwon sukari, ana ɗaukarsu cututtuka masu kumburi.

Mutanen da ke fama da cutar na kullum suna da haɗarin haɓaka yanayin lafiyar hankali. Jin zafi na yau da kullun, magani na yau da kullun, gyaran abubuwa, da rikicewa ga rayuwar yau da kullun saboda rashin lafiya na iya haifar da alamomi. Misali, mai zuwa yana nuna kaso na mutanen da ke da wata cuta takamaiman rayuwa tare da damuwa .

• Ciwon zuciya: 40% -65%
• Ciwan jijiyoyin jini tare da hawan jini (ba tare da bugun zuciya ba): 18% -20%
• Kwayar cutar Parkinson: 40%
• Mahara sclerosis: 40%
• Buguwa: 10% zuwa 27%
• Ciwon daji: 25%
• Ciwon sukari: 25%

Yawancin lokuta, kulawa mai kyau na yanayin jiki na iya rage ko kawar da alamun rashin damuwa. Sauran lokuta, ana buƙatar jiyya da aka yi niyya don ɓacin rai, kamar su magungunan kashe ciki.

Dangantaka: Magungunan baƙin ciki da magunguna

Dalilai na rayuwa

Koda lokacin da rashin lafiya mai ɗorewa ba ta cikin hoton, yadda kake kula da jikinka yana tasiri ga lafiyar hankali.

Motsa jiki da shakatawa

Rashin aiki na iya taimakawa ga damuwa da sauran cututtukan kiwon lafiya na hankali. Motsa jiki yana inganta yanayin ku, a cewar Psychoungiyar Psychowararrun Americanwararrun Amurka . Mutane masu himma ba su da tawayar rayuwa fiye da waɗanda ke haifar da rayuwa mai nutsuwa. Motsa jiki na yau da kullun yana fitar da sunadarai, wanda ake kira neurotrophic ko abubuwan ci gaban, wanda ke taimakawa ƙwayoyin jijiyoyin a cikin kwakwalwa girma da kuma yin sabbin haɗi, inganta aikin kwakwalwa, a cewar Lafiya ta Harvard . Motsa jiki kawai bazai isa ga mutanen da ke da tsananin damuwa ba, amma ga wasu mutane, yana da tasiri kamar antidepressant.

Abinci da hydration

Akwai dangantaka mai karfi tsakanin lafiyar hanji da lafiyar kwakwalwa. A wasu kalmomin, abin da kuke ci yana tasiri yadda kuke ji, da yadda kuke ji yana tasiri yadda tsarin narkewar abinci yake aiki. Yana da mahimmanci a cinye cakuda 'ya'yan itace, kayan lambu, furotin, mai, da hadadden carbohydrates. Kuma lafiyayyen abinci ya hada ruwa mai yawa. Lokacin da kake bushewa yana iya haifar da alamomin jiki kamar ciwon kai, jiri, ko kasala-har ma da haifar da canjin yanayi, kamar ƙaiƙayi.

Dangantaka: Ta yaya lafiyar hanji ke tasiri ga lafiyar lafiyar ku

Barci

Duk abin da alama yana da ɗan wahala kaɗan lokacin da ba ka huta sosai. Barci yana da mahimmanci ga kwakwalwarka. Yana taimaka wajen adana abubuwan tunawa da daidaita yanayin. Kuma mabuɗin ne don yadda jikinku yake aiki. Lokacin da baku kama isasshen zzz ba, yana tasiri komai daga yadda tsarin garkuwar ku yake aiki har zuwa ci abinci da kumburi.

Shan taba da sha

Barasa da nicotine a cikin sigari yana tasiri yanayi, kuma yana iya samun babbar illa a kan lafiyar jiki-daɗa haɗarin haɗari ga cututtukan numfashi da na zuciya da jijiyoyin jini. Dukansu abubuwa na iya ba da agaji na ɗan lokaci daga alamun rashin lafiyar kwakwalwa, amma wannan tasirin gajere ne kawai. Na dogon lokaci, halaye biyun suna cutarwa.

Dangantaka: Shin shan sigari yana kara haɗarin kamuwa da COVID-19?

Kula da lafiyar jiki da hankali

Haɗin kai tsakanin lafiyar hankali da lafiyar jiki yana nufin cewa rayuwa mai ƙoshin lafiya tana da mahimmanci don kiyaye lafiyar hankali da farin ciki.

Nasihun lafiyar jiki

Wadannan halaye na iya taimakawa inganta lafiyar jiki:

• Cin abinci mai kyau, tare da yayan itace da kayan marmari
• Motsa jiki a kai a kai
• Shan ruwa mai yawa kowace rana
• Samun isasshen bacci
• Dakatar da shan sigari, wanda zai iya tsananta alamun cututtukan cututtuka da yawa

Bincike na yau da kullun tare da babban likitanka yana taimakawa kama alamun cutar kafin kamuwa da cutar ta zama mai tsanani, inganta rayuwa mai ƙoshin lafiya.

Idan kuna da rashin lafiya na yau da kullun, gudanar da alamomin suma ya zama dole. Wannan ya hada da:

• Bi umarnin likitanku da halartar duk alƙawura
• Shan magani kamar yadda aka tsara
• Yin aiki tare da ƙwararrun kiwon lafiya-masu ilimin kwantar da hankali na jiki, masu ba da horo na ƙwararru, masu ba da shawara na motsin rai

Kwararrun likitocin ku na iya taimaka muku ku koyi zama tare da tasirin cutar ku.

Nasihun lafiyar kwakwalwa

Saboda lafiyar hankali tana shafar lafiyar jiki, kula da lafiyar kwakwalwarku yana da mahimmanci kamar kula da lafiyar jiki. Wasu nasihu don haɓaka halinka, ƙara ƙarfin gwiwa, da haɓaka ƙoshin lafiya da gamsuwa da rayuwa sun haɗa da:

• Gudanar da godiya - tunatar da kanku abubuwa uku da kuke godewa kowace rana
• Yi amfani da tunani, zurfin numfashi, yoga, da tunani mai kyau don inganta shakatawa da rage damuwa
• Ci gaba da hanyar sadarwar tallafi
• Yi wani abu mai kyau ga wasu-mai da hankali kan yadda zaka taimaki wasu lokuta yakan ɗaga maka rai
• Ku ciyar lokaci a waje

A haɗe tare da maganin, mutanen da ke rayuwa tare da baƙin ciki na iya yin canjin rayuwa a cikin gida, in ji Stephen Loyd, MD, babban jami'in likita a Tafiya . Waɗannan sun haɗa da kiyaye abinci mai kyau, cin abinci cikin abubuwan nishaɗin da ke kawo farin ciki, da motsa jiki a kai a kai. Sauran hanyoyin taimako na magance bakin ciki sun haɗa da tunani, yoga, acupuncture, da kuma tausa.

Idan kana bukatar taimako, to ka nema. Neman sabis na lafiyar hankali, kamar maganin magana ko halayyar halayyar fahimta, don jin daɗinku ba alamar rauni ba; alama ce ta karfi. Neman wanda za mu yi magana da shi game da rayuwa tare da rashin lafiya mai ɗorewa da kula da damuwa yana da mahimmanci kamar kulawa da rashin lafiyar jikinku.

Lokacin da canjin rayuwa bai isa ba

Haɗin abinci mai gina jiki, motsa jiki, warkarwa, da ingantaccen kiwon lafiya yana taimakawa magance cututtukan jiki da na ƙwaƙwalwa. Yin wasu canje-canje kaɗan na rayuwa na iya zama matakin farko zuwa rayuwa mai sauƙi, mai sauƙi. Amma idan abubuwa daga cikin ikonku suka faru, neman kulawa yana da mahimmanci. Haɗin jikin-mutum yana da ƙarfi, amma ba shi da ƙarfi don shawo kan kowace matsala ta tunani ko ta jiki.

Idan sauye-sauye da canje-canje na rayuwa ba su kawo sauƙi daga yanayin jiki na yau da kullun ko matsalar lafiyar hankali ba, magani na iya zama zaɓi. Akwai magunguna masu inganci ga nau'ikan cututtukan yau da kullun.

SingleCare yana ba da tanadi har zuwa 80% don magunguna da yawa ga mutanen da suke yi da ba su da inshorar lafiya. Idan likitanku ya ba da umarnin shan magani, bincika rukunin yanar gizo ko aikace-aikacen SingleCare don nemo farashin da ya fi dacewa a yankinku.