Zaman Lafiya Zata Iya Nishaɗi

A matsayina na mace Baƙar fata, Na taɓa samun labarin cewa cututtukan zuciya sun zama ruwan dare gama gari a cikin baƙar fata, kuma hakan ya sa na yi ƙarin bincike a kan batun. Yayinda bincike na ya ci gaba, koyaushe na sami kaina ina karantawa game da ƙimar tsoro na cututtukan zuciya da duk abubuwan daban-daban waɗanda zasu iya ƙara haɗarinku. A wani lokaci, Ina kan gangara ramin zomo na dukkan abubuwan da suka shafi cutar zuciya kuma ina da ra'ayin cewa zama zuciya lafiyayye, dole ne in ci abincin da bana so kuma in sanya kayan da banji dadin su ba. . Kamar yadda na fara tsufa, na lura cewa lafiyar zuciya na iya yin bambanci ga duka mutane. Na lura cewa lafiyar zuciya ta wuce canza irin abincin da nake ci zuwa mafi yawan abinci mai ƙoshin lafiya da ƙara ƙarin motsa jiki a cikin abubuwan dana saba. Hakanan yana yin abubuwanda suke faranta mini rai kuma suna aiki kamar sauƙin damuwa. Don haka, bayan na fahimci hakan, sai na fara binciken hanyoyi don sanya zuciyata karfi wacce ta hade da ayyukan da nake son yi. Abubuwa kamar rawa, dariya, da nishaɗi duk hanyoyi ne waɗanda na samo cewa nima ina cikin abubuwan nishaɗi a gare ni kuma a lokaci guda, suna haɓaka lafiya ta hanyoyin nasu.

Yin rawa wani abu ne da nike son yi ni kaɗai a cikin gidana. Na shayar da kiɗan kuma kawai ina rawa da tsabta, dafa abinci, komai! Ba dan rawa bane babba, ga kadan daga na tafi kidan rawa:

Ina kuma son Uptown Funk, na Bruno Mars da kuma Dare Dare, na John Legend.

Yi imani da shi ko a'a, rawa yana iya zama da amfani ga lafiyar zuciyar ku kuma! Kamar, yaya ?! Ta yaya wani abu mai ban sha'awa zai iya canza ra'ayi akan ƙarfin zuciyata? Ka huta mai sauki sanan na kalle shi:

• Bisa lafazin US News rawa yana karawa zuciyar ka kwarin gwiwa kamar motsa jiki! Don haka, rawa ita ce daidai take da yin kwalliya, kawai mafi daɗi!¹
• Lafiya Hakanan ya gano cewa rawar rawa yana matsayin taimako na damuwa kuma yana fitar da matsin lamba mai yawa akan zuciya. A gare ni, rawa a kusa da gidana yana taimaka mini in shakata saboda yana ba ni damar zama wawaye kamar yadda nake so - sarari ne na!²

Dariya, wa ba ya son dariya?! Mutane suna gaya mani koyaushe suna ganina da murmushi a kan fuskata kuma ina tsammanin hakan gaskiya ne. Ina son yin dariya game da abubuwa marasa hankali, koda kuwa ba su bane cewa ban dariya. Ina kawai jin daɗin yadda dariya ke sa ni ji ko da a cikin kwanakin duhu.

Kuna buƙatar wasu abubuwa masu ban dariya don dariya? Anan ga wasu albarkatun da ke ba ni dariya:

• Dad barkwanci
• Asibitin Puns

Na gano cewa dariya na iya zama ɗayan mafi kyawun "ayyukan" don haɓaka lafiyar zuciya:

• Heartungiyar Zuciyar Amurka ya gano cewa dariya na iya taimaka wajan karfafa jin daɗi. Mutane koyaushe suna cewa "karya ne har sai kun sanya shi" wanda na gano gaskiya ne musamman don dariya. Kowane mutum na da kwanaki masu wahala kuma a cikin kwanakin wahala, Ina ƙoƙarin nemo ƙarin hanyoyi don yin wa kaina dariya - azaman sanya damuwa da damuwa.³
• Blog Zuwa lafiyar ku blog Hakanan ya lura cewa dariya yana taimakawa rage kumburi a cikin jijiyoyin wuya waɗanda zasu iya yin tasiri ga kwararawar jini zuwa zuciya. Karuwan jini na iya zama haɗari saboda haɓakar dama na ƙwanƙwasa jini da kuma hana kwararar jini zuwa da kuma daga zuciya. Rage ƙonewar kumburin zuciyar ku na iya taimakawa ci gaba da sanya zuciyarku yin ƙarfi (Hopkins, 2020).^4,5 

Jin kwanciyar hankali watakila shine ainihin aikin da na fi so. Wanene ba ya ƙaunar rana, ko kuma daidai lokacin, don kanku ?! Na gano cewa ranakun kula da kai sune wasu daga cikin mafi mahimmanci a gare ni da lafiyar zuciyata. A ranakun kula da kaina, na samu kaina a tsakar gida, ina sauraren kide-kide, ina jin daɗin wasu lamuran da na fi so, da bacci!

Ina kuma kokarin yin zuzzurfan tunani don taimaka min in huta. Don yin gaskiya, ba ni ne babba a cikin yin zuzzurfan tunani ba, amma idan na sami mintina kaɗan ina kokarin komawa baya in saki jiki duk da cewa zan iya. Anan akwai wasu albarkatu masu kyau waɗanda zasu taimaka muku samun nutsuwa ta tafi, tsakanin zuzzurfan tunani da waƙar lumana

Wannan kuma wani abin kirki ne daya.

Abinda na fara fahimta game da kwanakin kulawa na kai shine cewa suna da mahimmanci don rage nauyin damuwa, da damuwa. Kamar dai ranakun kula da kai sunada yawa ga zuciyar ka. Heartungiyar Zuciyar Amurka gano cewa gano wuri mai farin ciki da zuzzurfan tunani, duka biyun na iya zama da fa'ida a cikin hanyoyi masu zuwa³:

• Neman “wurin farincikinku” yana ba jiki damar samun kwanciyar hankali. Bincike ya nuna cewa samun wannan lokacin don tserewa zai iya taimakawa rage damuwa, damuwa, da fushi wanda duk suke haifar da mummunan sakamako game da ƙarfin zuciyar.
• Yin zuzzurfan tunani wata hanya ce mai girma don kwantar da zuciyar mutum da kuma cire wani damuwa daga zuciya. Hakanan zai iya taimaka maka jin karin iko na kanka wanda shima yana taimakawa rage damuwa da damuwa da zaku samu.
• Yana taimaka muku jin ƙarin ikon kulawa da yadda jikin ku yake amsawa ga jin zafi wanda zai iya ba da izini mafi iko akan yadda damuwa da damuwa ke shafar lafiyarku.

Don haka, tuna, lafiyar zuciya ba ɗaya ce ga kowa ba. Yayinda yake da mahimmanci a haɗa waɗancan lafiyayyun abinci a cikin abincinku da haɓaka ayyukanku na jiki, yana da mahimmanci yin abubuwan da kuke so kuyi saboda lokacin da kuke son yin wani abu, binciken ya nuna yana iya zama da amfani a rage matakan damuwa . Idan ka sami kanka kana gangarawa rami na zakara bincike game da cututtukan zuciya, kamar ni, kawai ka tunatar da kanka cewa wadancan shawarwari ne na asibiti da kuma labaran tsoro, amma lafiyar zuciya na iya zama abin nishadi da jin dadi, kawai ka sami abubuwanda sukeyi ka farin ciki.

Shawarata ta sabuwar shekara ita ce a daina fada kuma ina tsammanin wannan shine mafi yanci mai sassauci da damuwa na 2020 zuwa yanzu, kuma zan ba da shawarar ga kowa! Mafi yawan abin da ke haifar da lafiyar zuciya shine damuwa da cewa a'a babu wanda ya ba ni damar jin ƙarancin damuwa. Hakanan yana da mahimmanci a tuna don samun nishaɗi. Duk lokacin da na shiga cikin mummunan yanayi, ina yin mummunan fada ga wani, ko kawai in matsa ma kaina da wahala, sai na ji tsintar kayana a kafafuna na fara shiga cikin sauki. Yana da sauki shiga cikin tarkon yin aiki da yawa kuma isa konewa amma kuma yana da mahimmanci a fahimci abin da yake aikatawa ga zuciya. Kwanakin da aka cika basu da komai daidai suke kamar ranakun aiki! Don haka, tuna da dariya har da ƙaramin abu kuma ku bi da kanku ga kyawawan abubuwa a rayuwa domin jikinku koyaushe yana aiki tuƙuru, ko da ba ku sani ba.

References:

¹ Labaran Amurka. 2019, Yuli 15. Yi rawa hanyarka don samun ingantacciyar lafiya. Aka dawo dashi daga https://blog.providence.org/archive/amazing-ways-laughter-improves-your-heart-health

² Lafiya. 2019. 8 Fa'idodin rawa da Aka Sake daga https://www.healthline.com/health/fitness-exercise/benefits-of-dance

³ Heartungiyar Zuciyar Amurka, 2017. Rayuwa mai kyau - An dawo daga https://www.heart.org/en/healthy-living

⁴ Zuwa Blog Kasuwan lafiya. 2017, Disamba 7. Hanyoyi masu ban dariya suna inganta lafiyar zuciyar ku. Aka dawo dashi daga https://blog.providence.org/archive/amazing-ways-laughter-improves-your-heart-health

⁵ John Hopkins Medicine, 2020. Ku yaƙi kumburi don taimakawa hana cututtukan zuciya. Aka dawo dashi daga https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease