6 hanyoyi don kauce wa rashin lafiya yayin tafiya
Kiwan lafiyaIdan kun isa tafiya, ko don aiki ko don nishaɗi, la'akari da kanku ɗaya daga cikin masu sa'a! Tafiya yana ba ku zarafin saduwa da sababbin mutane, ku rungumi sabbin dama, ku ga duniya. Yana da yawa musamman yayin lokacin hutu kasancewar mutane da yawa suna kan tafiya don yin biki tare da dangi da abokai.
Amma tare da canji a wuri, abubuwa da yawa waɗanda ba a sani ba sun zo. Yana canza ayyukanku. Ma'ana, yawancin abubuwan da kuke amfani dasu don kiyaye rayuwa mai kyau sun fita daga ikon ku. Ba za ku iya dafa abincinku ba, kuna raba jigilar jama'a, kuma ana gabatar muku da mutanen da ba ku taɓa saduwa da su ba. Duk waɗannan abubuwan na iya ɗaukar nauyin tsarin garkuwar ku. Fassara: Karshen rashin lafiya.
Yaya za a guji yin rashin lafiya yayin tafiya wannan hunturu? Wasu ƙwararrun masana sun ba da shawarwarinsu da dabaru don taimaka muku ku sami ƙoshin lafiya da ƙarfi duk tsawon lokaci.
1. Kiyaye ma'amaloli masu kyau zuwa mafi karanci.
A cikin tafiye-tafiyenku, wataƙila kuna haɗuwa da mutane da yawa-waɗanda kuka sani, da baƙi ko sababbin sani kuma. Lokacin da ya yiwu ba tare da nuna rashin ladabi ba, yi ƙoƙarin kauce wa musafaha, shawarwari Tania Elliott , MD, malamin asibiti a NYU School of Medicine a New York. Kwalliya da gaisuwa ta sumba bai kamata a bayar da sauƙi ba.
Idan wani mutum ba shi da lafiya, saduwa da su ta hanyar musafiha ko sumbatar kunci na iya haifar muku da ƙwayoyin cuta. Wanke hannuwanku sau da yawa yadda ya kamata, musamman bayan musafiha da kuma bayan kun taɓa fuskokin jama'a, kuma, kamar masu haɓakawa da sandunan jirgin karkashin kasa, Dr. Elliott ya ce. Wannan yana da mahimmanci musamman kafin cin abinci.
Ba a tabbatar ko da yaushe za ku iya sata zuwa gidan wanka ba? Dauke tare da ƙaramar kwalbar man wanke hannu mai kashe kwayar cuta cewa zaka iya juyawa zuwa sanarwa na wani lokaci. Tabbatar da amfani da adadi mai tsada, ba kawai kankanin digo ba, Dr. Elliott yayi bayani.
2. Ci cikakken abinci.
Balaguro gabaɗaya yana nufin kuna cin abinci da yawa, saboda haka kuna cikin jinƙan menu da aka ba ku. Kuma a lokacin hutu, da alama akwai wadatattun abubuwan rashin lafiya amma masu ƙoshin lafiya da abinci mara kyau. Abin takaici, wannan ba koyaushe mafi kyau ga tsarin rigakafin ku ba. Da garkuwar jiki ta bunƙasa daga kyakkyawan abinci mai kyau. Don haka don kiyaye kanka a cikin koshin lafiya, tabbatar koyaushe kuna ƙoƙari ku ci cikakken abinci.
Tabbatar kun kiyaye cin abincin ku na gina jiki mafi kyawu ta hanyar samun sa a kowane abinci, saboda sunadaran wani bangare ne na kwayoyin cuta, wanda ke kare ku daga ƙwayoyin cuta da ƙwayoyin cuta Leslie Bonci , RD, mai ba da shawara kan abinci mai gina jiki ga Kansas City Chiefs, da wasan motsa jiki na Jami'ar Carnegie Mellon, da kuma gidan wasan kwaikwayo na Pittsburgh Ballet.
Don haka misali, a lokacin cin abincin dare na godiya, tabbatar cewa kana da turkey kuma ba kawai abinci mai daɗi ba. Kada ku manta da 'ya'yan itatuwa da kayan lambu ko dai, kamar yadda suke cike da sinadarai masu gina jiki, waɗanda ke taimakawa yaƙi da mura da cututtuka, Bonci ya ƙara da cewa.
Dangantaka: Yadda ake kaucewa zafin ciki
3. Kauce wa cin yatsan ta kowane hali.
Yayinda aikace-aikacen da aka wuce zasu iya zama masu ban sha'awa lokacin da kuke jin yunwa kuma kawai kuna buƙatar ƙaramin abu kafin babban abinci, yana da kyau ku guji cin abincin yatsa a kowane tsada, yayi kashedi ga Dr. Elliott. Kuna iya gurɓata abincinku ta wannan hanyar, in ji ta. Idan kuna buƙatar abun ciye-ciye, tana ba da shawarar abinci kamar yogurt ko miya, waɗanda ke buƙatar kayan aiki don tsaftace abubuwa yadda ya kamata.
4. Kawo kwalban ruwa.
Hydration baya ɗaukar hutu, kuma hanya mafi kyau don tabbatar da kasancewa cikin ruwa shine koyaushe ku sami kwalban ruwa mai sake amfani dashi. Ko da lokacin sanyi ne, har yanzu kuna buƙatar shan ruwa, duk da cewa yana iya zama da wahala, in ji Bonci. Ruwa suna taimakawa wajen kulawa tsarin jikinku kuma kiyaye abubuwa suyi aiki daidai.
Kawai ka tabbata kana tsabtace kwalban ruwan da sabulu mai kashe kwayoyin cuta yayin tafiya, in ji Dr. Elliott, saboda tana da damar saduwa da ƙwayoyin cuta da yawa yayin da kake tafiya. Hakanan zaka iya so duba lafiyar samar da ruwa a yankin da kake tafiya, shima, Dr. Elliott ya ce. Idan ruwan mara kyau ne a sha, wannan yana nufin ba shi da hadari don goge haƙoronku suma.
5. Shafe yankinku a kan safarar jama'a.
Ko kuna tafiya ta jirgin sama, bas, jirgin ƙasa, ko ma motar haya, dama na da kyau cewa mutane da yawa sun yi tafiya a kujerar ku ɗaya kafin, kuma wasu na iya yin rashin lafiya. Yi wasa da shi lafiya ta hanyar kawo fakitin sharewa don tsabtace yankinku, wanda zai iya haɗawa da ɗakunan hannu, teburin tire, da kowane talabijin na taɓa allo a cikin jirage, jiragen ƙasa, da bas. A cikin motar haya, shafa sitiyarin, sandar sauyawa, da kuma allon sarrafawa. Kawai ka tabbata cewa ana shafa masu goge a matsayin masu kashe kwayoyin cuta don haka suna aiki don kashe kwayoyin cuta, Dr. Elliott ya kara da cewa.
6. Yi tunani game da abin shan ka idan ya sha barasa.
Ba matsala idan kuna tafiya don aiki ko jin daɗi-kuma musamman a lokacin hutu-barasa kamar alama tana neman hanyarta cikin haɗuwa. Duk da yake ba lallai ne ka guje shi ba, kawai ka san yawan cinyewar ka. Zai iya ƙarawa da sauri, kuma ya bar ku ba ku da kyau sosai washegari.
San girman aiki: Abin sha shine gilashin oza biyar-biyar, gwangwani-oza 12 ko kwalban giya, ko kuma giya ko giya mai nauyin oce 1.5, in ji Bonci. Karamin gilashi ko samun hadaddiyar giyar tare da fantsama maimakon zuba giya zai taimake ka ka iyakance adadin da kake sha. Kuma kar ka manta da cin abinci idan kuna sha ma. Abinci mai ɗanɗano, ko kuma za ku iya rasa, doka ce a cewar Bonci.
7. Samun allurar mura
Hanya ce mafi kyau don hana kamuwa da wannan kwayar cutar ta lokaci-kuma idan kun kama mura , rigakafin yana nufin tsawon lokaci ya fi guntu kuma alamun ba su da ƙarfi sosai. Da mura mura ba ya kare ka kawai. Yana kare wasu mutanen da ke kusa da ku wanda zaku iya kamuwa da shi idan kun yi rashin lafiya. Yi tunanin sa azaman farkon hutu ne ga waɗanda kuke so!
