An Bayyana Dangantakar Zuciya da Jiki

Dangantakar da ke tsakanin lafiyar hankali da aikin jiki wani haɗin kai ne mai ƙarfi, mai juyawa biyu wanda kimiyyar jijiyoyin zamani ke ci gaba da haskakawa. Kalubalen lafiyar hankali kamar damuwa, damuwa, baƙin ciki, da ƙonawa na iya lalata hankali, motsawa, ɓarkewa da makamashi, da katse haɗin motsi. Akasin haka, yanayin tunanin kirki yana haɓaka mayar da hankali, juriya, da fitarwa ta jiki. Wannan haɗin yana da tushe a cikin hanyoyin neurobiological waɗanda ke haɗa kwakwalwa da jiki, wanda ke nufin cewa motsin rai da tunani kai tsaye suna tasiri ga tsarin ilimin lissafi kamar bugun zuciya, tashin hankali na tsoka, da sakin hormones.

Lokacin da kake fuskantar matsanancin damuwa, jiki yana sakin cortisol da adrenaline don shirya don fada ko gudu. Wannan na iya zama mai amfani a cikin gajeren lokaci, haɓaka faɗakarwa da haɓaka makamashi. Duk da haka, damuwa mai tsawo tana kiyaye waɗannan tsarin a ci gaba da aiki, yana haifar da gajiya, lalacewar tsokoki, raunana aikin rigakafi, da rage ƙarfin aiki. Ƙungiyar Ilimin halin dan adam ta Amurka ta lura cewa damuwa mai tsawo tana lalata bacci da lalata farfadowa, yana ƙara yawan yawan aikinsa na zahiri.

Matsayin Cortisol da HPA Axis

Axis na hypothalamic-pituitary-adrenal (HPA) yana sarrafa amsawar jiki ga damuwa. Lokacin da kwakwalwa ta fahimci barazana real ko tunanin HPA axis yana haifar da sakin cortisol. A cikin matsakaici, cortisol yana haɓaka faɗakarwa da kuzari. Amma ci gaba da ƙaruwa yana danne tsarin rigakafi, yana haɓaka haɓakar tsoka, da tsoma baki cikin gyara ƙwayoyin. Ga 'yan wasa, wannan yana nufin jinkirin farfadowa, haɗarin rauni mafi girma, da raguwar ƙarfin da jimiri. Hawancin cortisol yana lalata ayyukan fahimi kamar yanke shawara da lokacin amsawa, yana tasiri kai tsaye ga aikin da ake yi a ƙarƙashin matsi.

Abubuwan da ke sa jijiyoyi su canja wuri: Dopamine da Serotonin

Lafiya ta hankali kai tsaye yana tasiri ga daidaiton neurotransmitter. Dopamine yana motsa motsa jiki, hali na neman lada, da kuma sarrafa motsi. Ƙananan matakan dopamine suna da alaƙa da rage motsa jiki, anhedonia (rashin jin dadi), da wahalar fara motsi. Serotonin yana daidaita yanayi, yunwa, barci, da fahimtar zafi. Matsakaicin matakan serotonin suna da alaƙa da ingantaccen kwanciyar hankali, ƙarancin ƙoƙari a lokacin motsa jiki, da inganta farfadowa. Lokacin da serotonin ya ragu saboda baƙin ciki ko damuwa, 'yan wasa suna ba da rahoton ƙarancin jin gajiya da rage haƙuri ga rashin jin dadi. Fahimtar waɗannan abubuwan da ke cikin sinadarai na sinadarai yana taimakawa wajen tsara ayyukan da ke niyya ga bayyanar cututtuka na hankali da na jiki.

Yadda Alhini Yake Sa Injin Ya Yi Gyara

Tashin hankali yana haifar da canje-canje na jiki mai kama da zuciya, numfashi mai zurfi, tashin hankali na tsoka wanda ke shafar ƙwarewar motsi mai kyau da ƙwarewa. A cikin wasanni masu kyau (misali harbi, motsa jiki, golf) ko wasan kwaikwayon, koda ɗan damuwa kaɗan yana haifar da ƙananan motsi don zama mai jujjuya ko ba daidai ba. Bincike a cikin Jaridar Sport & Exercise Psychology ya nuna cewa 'yan wasa masu ƙarancin damuwa suna nuna lokutan amsawa mara kyau da ragewa. Fasaha kamar numfashi na diaphragmatic, sakin tsoka mai ci gaba, da atisayen tunani na iya taimakawa wajen magance waɗannan tasirin ta hanyar kwantar da hankalin tsarin jijiya da sake mayar da hankali.

Kasancewa da baƙin ciki da kuma rashin aiki

Kasancewa da damuwa sau da yawa yakan hana mutane samun makamashi, kyakkyawan tunani, da kuma motsa jiki da ake buƙata don horarwa mai daidaituwa. Jin gajiya, rashin bege, da rashin jin dadi suna sa ya zama da wahala a bi tsarin motsa jiki. Wannan yana haifar da madaidaicin jujjuyawar ra'ayi: ƙarancin aiki yana ɓata yanayi, wanda ke rage yawan aiki. Rushewar sake zagayowar yana buƙatar ƙananan manufofi masu yiwuwa kamar tafiya na minti 10kuma galibi goyan bayan ƙwararru. motsa jiki kanta na iya taimakawa: motsa jiki yana sakin endorphins, yana haɓaka dopamine da serotonin, kuma yana haɓaka ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa (BDNF), wanda ke tallafawa lafiyar jijiyoyi. Amfanin jiki sannan ya sake ciyarwa zuwa ingantaccen lafiyar hankali, yana haifar da juzu'i mai kyau.

Yadda Lafiya ta Tunanin Ta Shafan Ayyukan Jiki

Sanin waɗannan hanyoyin zai iya taimaka wa mutane su ɗauki matakai masu kyau don su ci gaba da kasancewa da kwanciyar hankali da kuma yin aiki sosai.

  • FLT:0]]Tunƙusa da hankali: Rashin hankali na hankali, damuwa, da tunani suna rage tsawon hankali, yana lalata aiwatar da ƙwarewa da yanke shawara yayin gasar ko horo. Ko da ɓacewar hankali na rabin dakika na iya shafar fasaha da lokacin amsawa.
  • Motsa jiki da motsa jiki: Rashin hankali, ƙonawa, ko rashin jin daɗi yana rage motsa jiki na ciki don horarwa, motsa jiki, ko yin aiki. Wannan yana haifar da rasa zaman, ƙoƙari mara kyau, da kuma ƙaruwa da yiwuwar barin.
  • Matakan kuzari: [FLT: 1] Gajiya ta hankali tana fassara zuwa gajiya ta jiki. kwakwalwa tana amfani da babban rabo na glucose da oxygen; lokacin da yake ƙarƙashin damuwa ta motsin rai, ƙarancin kuzari yana samuwa don aikin tsoka.
  • Tashin hankali da daidaitawa: Lafiya ta hankali mara kyau tana jinkirta dawowa daga aikin jiki. Hormones na damuwa suna jinkirta gyara ƙwayoyin, kuma damuwa ta hankali sau da yawa tana rage halayen kula da kai kamar shimfiɗa, hydrating, da barci.
  • Lafiyar bacci: Matsalolin lafiyar hankali galibi suna lalata tsarin bacci mai zurfi da rage sake zagayowar REM. Barci yana da mahimmanci ga gyaran tsoka, ƙarfafa ƙwaƙwalwar ajiya, da aikin fahimi; rashin bacci yana lalata duk fannoni na aiki.
  • Jin zafi da fahimta: Tashin hankali da baƙin ciki suna rage ƙimar ciwo, yana sa rashin jin daɗi ya zama mai tsanani. Wannan na iya sa 'yan wasa su janye daga ƙoƙari ko kuma su guji ƙalubalen horo gaba ɗaya.

Yin tunani game da lafiyar hankali ba kawai game da jin daɗi ba ne; yana da muhimmanci don samun ci gaba da yin aiki sosai.

Hanyoyi da Za Su Inganta Lafiya ta Tunanin da Kuma Jiki

Haɗa kula da lafiyar hankali cikin aikinka na yau da kullum na iya haifar da ci gaba mai mahimmanci.

Yin Bimbini da Yin Bimbini

Ayyukan hankali ciki har da numfashi mai zurfi, tunani mai jagora, yoga, da tafiya mai hankali an nuna cewa suna rage matakan cortisol, inganta daidaitawar motsin rai, da haɓaka hankali. 'Yan wasa da ke yin hankali suna ba da rahoton mafi kyawun hankali yayin gasa da saurin dawowa bayan kuskure. Wani binciken da aka yi a 2019 a cikin FLT:0Frontiers in Psychology ya gano cewa' yan wasan kwando waɗanda suka kammala shirin tunani na makonni 8 sun inganta ƙimar jefa kyauta kusan 20% a ƙarƙashin matsin lamba. Fara da gajeren zaman minti 510 a kowace rana, a hankali yana ƙaruwa zuwa minti 2030.

Yin Aiki a Jiki a Kai a Kai

Jiki yana ɗaya daga cikin ingantattun hanyoyin da ba na magani ba don baƙin ciki da damuwa. Yana sakin endorphins, dopamine, da serotonin, kuma yana haɓaka neuroplasticity ta BDNF. Yi niyya don haɗuwa da motsa jiki na aerobic (misali, gudu, keke, iyo) da horo na juriya (misali, ɗaga nauyi, motsa jiki na jiki). CDC ya ba da shawarar aƙalla mintuna 150 na motsa jiki na matsakaici a mako, da kuma ayyukan ƙarfafa tsoka a kwanaki biyu ko fiye. Don fa'idodin lafiyar hankali, daidaito ya fi ƙarfin ƙarfi.

Ka Yi Lafiya a Hanyar Hoto

Barci shine tushen lafiyar hankali da aikin jiki. A lokacin barci, kwakwalwa tana ƙarfafa ƙwaƙwalwa, tana sarrafa motsin rai, kuma tana share kayan ɓarnatarwa, yayin da jiki ke gyara ƙwayoyin tsoka da sake cika ajiyar makamashi. Cibiyar Kula da Haɗarin Nuru da Ciwon Hankali ta ƙasa ta nanata cewa manya suna buƙatar awanni 79 na barci mai inganci a kowace dare. Don inganta barci, kula da daidaitaccen lokacin barci, iyakance fallasa allo minti 3060 kafin kwanciya, guje wa maganin kafeyin bayan 2 na yamma, da ƙirƙirar yanayi mai sanyi, duhu, da kwanciyar hankali. Idan matsalolin lafiyar hankali suna sa ku farka, kuyi la'akari da maganin ilimin halayyar hankali don rashin barci (TCB-I).

Abincin da Ya Dace

Abincin abinci yana taka rawa biyu a cikin lafiyar hankali da aikin jiki. Complex carbohydrates (misali, cikakkun hatsi, kayan lambu) suna samar da glucose mai ɗorewa ga kwakwalwa, yayin da furotin mai ƙarancin nauyi ke samar da amino acid da ake buƙata don samar da masu watsa jijiyoyi. Omega-3 fatty acids (wanda aka samo a cikin salmon, walnuts, flaxseeds) suna rage kumburi da tallafawa aikin fahimta. Abincin antioxidant-abinci (berries, turare mai duhu) yana karewa daga damuwa mai guba daga horo mai tsanani. Vitamin B da bitamin D suna da mahimmanci ga daidaita yanayin yanayi da metabolism na makamashi. Guji yawan sukari da abinci mai sarrafawa, wanda zai iya haifar da lalacewar makamashi da canje-canje a yanayi. Don cikakken jagora, duba Harvard T.H. Chan School of Public Health Nutrition Source: FLT: 1.

Koyar da Ƙwarewar Ilimin Tattalin Arziki

Kayan aiki kamar gani, saitawa, da kuma magana mai kyau suna haɓaka amincewa da juriya. Hanyar gani ta ƙunshi yin atisaye na tunani da ƙwarewa ko aiki tare da cikakkun bayanai na hankali kamar yadda zai yiwu. Wannan yana kunna hanyoyin jijiyoyin jiki kamar aikin jiki. Saitin maƙasudai ya kamata ya bi ka'idar SMART: Takamaiman, Mai aunawa, Mai Amfani, Mai dacewa, Lokaci-Daga. Magana mai kyau ta maye gurbin tunanin kai-da-kai da maganganu masu ginawa, masu ƙarfafawa. Tare, waɗannan ƙwarewar suna taimaka wa 'yan wasa sarrafa matsin lamba, su kasance masu motsawa, da kuma dawowa daga rashin nasara.

Taimako na Ƙwararru

Yin shawarwari da masu sana'ar kiwon lafiyar hankali suna tabbatar da cewa an magance matsalolin da ke ƙarƙashin su yadda ya kamata. Masana ilimin halayyar wasanni sun ƙware wajen taimaka wa 'yan wasa su sarrafa damuwa ta aiki, inganta mayar da hankali, da magance rauni. Masana ilimin halayyar mutum ko masu ba da shawara na asibiti na iya magance baƙin ciki, damuwa, da rauni. Kada ku yi jinkirin neman taimako idan alamun lafiyar hankali sun tsoma baki cikin rayuwar yau da kullun ko aikin. Saurin shiga yana hana hauhawar yanayi kuma yana tallafawa lafiyar dogon lokaci. Ƙungiyar damuwa da baƙin ciki ta Amurka [FLT: 0] tana ba da albarkatu da kundin adireshi don nemo masu ba da ƙwarewa.

Sanin Alamun da Za Su Iya Shafan Ayyukanmu

Yana da muhimmanci ka san alamun da za su nuna cewa matsalolin da ke tattare da rashin lafiya na tunanin mutum suna iya hana ka yin aiki sosai.

  • Muradin baƙin ciki, damuwa, ko kuma fushi
  • Rashin mayar da hankali ko yanke shawara a lokacin horo ko gasar
  • Rashin sha'awar ko kuma motsawa a horarwa ko kuma ayyukan da ka taɓa jin daɗin yi
  • Canje-canje a cikin sha'awar abinci ko kuma yanayin barci (mafi yawa ko kadan)
  • Ƙara yawan raunin da aka yi ko kuma tsawon lokacin warkewa
  • Alamun jiki kamar ciwon kai, tashin hankali a tsokoki, matsalar narkewa, ko bugun zuciya ba tare da wata dalili na likita ba
  • Jin cewa aikin da ake yi a dā ya sa ka yi sanyin gwiwa ko kuma ka guji yin abin da ya fi sauƙi a dā

Idan kana fuskantar waɗannan alamun, ka nemi taimakon mai kula da lafiyar jiki ko kuma mai kula da lafiyar hankali.

Auna Tasirin: Bin Hanyoyin Tunanin Zuciya da Jiki

Don fahimtar haɗin kai a cikin horo naka, fara bin diddigin ma'auni. Yi amfani da mujallar yau da kullun ko aikace-aikacen wayoyin salula don lura da yanayi na yau da kullun, matakin kuzari, ingancin bacci, ƙarfin horo, da kuma ƙarfin da aka ɗauka (RPE). A cikin 'yan makonni, za a bayyana alamu. Misali, ƙarancin halayen yanayi galibi yana gaba da ƙarancin aikin motsa jiki. Hakanan, bin diddigin bugun zuciya na hutawa da canjin bugun zuciya na zuciya (HRV) na iya bayyana tarin damuwa. Lokacin da HRV ya ragu, yana nuna cewa jiki yana cikin damuwa sau da yawa daga rashin dawo da hankali ko damuwakuma hankalin tunani yana fama. Yawancin masu tsayayya da ƙarfin jiki da masu horarwa suna amfani da HRV azaman jagora don daidaita nauyin horo. Ta hanyar daidaita waɗannan bayanan, zaku iya yin gyare-gyare masu aiki don nazarin lafiyar jiki, dawowa, da tsarin lafiyar hankali. Don cikakken nazarin lafiyar jiki da motsa jiki, duba: {FLT: 1} na Cibiyar Kiwon Lafiya ta Duniya da kuma na tunanin mutum.

Gina Tsarin Al'ada: Tsarin Makonni

Ƙarfafawa da kuma motsa jiki ba dole ba ne ya zama da wuya. Ga samfurin tsarin mako-mako wanda ya haɗa da yankuna biyu:

  • Litinin: Horar da ƙarfin ƙarfin (45 min) + 10-minti na tunani na safe mai da hankali kan fahimtar numfashi
  • Talata: Babban horo na tsayi (30 min) + rubutun yamma game da abubuwan da ke haifar da damuwa da yadda suka shafi zaman
  • Laraba: Farfadowa mai aiki: yoga (30 min) ko tafiya mai sauri (20 min) + motsa jiki na numfashi na diaphragmatic (5 min)
  • Alhamis:FLT: 1] Ayyukan ƙwarewa na musamman na wasanni (misali, horo na harbi, tseren tseren) + gani na nasarar aiwatar da shi (minti 510 kafin horo)
  • Jumma'a: Aikin jimrewa ko jimrewa na jiki (4560 min) + jerin godiya (rubuta abubuwa uku da kuke godiya game da horo)
  • A ranar Asabar: Ayyukan nishaɗi masu ban sha'awa: yawo, rawa, wasa wasa mai ban mamaki ba tare da matsin lamba ba.
  • Lahadi: Cikakken hutawa, shimfiɗa mai laushi, da sake nazarin ma'auni na mako-mako. Yi tunani game da abin da ya yi aiki da abin da za a daidaita.

Wannan daidaitaccen tsarin yana tabbatar da cewa ana yin amfani da ayyukan kiwon lafiya na tunani wajen koyar da mutane maimakon yin tunani a kan su.

Yin Nasara a Kan Tashin Kan Lafiya ta Tattalin Arziki

Duk da karuwar wayar da kan jama'a, stigma har yanzu yana hana mutane da yawa neman taimako. Imani cewa gwagwarmayar lafiyar hankali alama ce ta rauni yana da ƙarfi musamman a wasanni masu gasa da ƙwarewar ƙwarewa. A zahiri, yarda da ƙalubalen lafiyar hankali alama ce ta ƙarfi da sanin kai. Magoya bayan Elite kamar Simone Biles, Michael Phelps, da Kevin Love sun tattauna a fili game da tafiye-tafiyen lafiyarsu na hankali, suna taimakawa daidaita tattaunawar. ƙungiyoyi suna ƙara samar da albarkatu don lafiyar hankali, daga masana ilimin halayyar mutum zuwa aikace-aikacen kiwon lafiya. Idan kai mai horarwa ne, jagora, ko abokin aiki, ƙarfafa tattaunawa mai buɗewa da kuma yanayin rauni. Rage stigma yana haifar da yanayin aminci inda kowa zai iya yin mafi kyawun sa.

Ƙarshen

Hadin kai tsakanin lafiyar hankali da aikin jiki ba shi da tabbas kuma yana da mahimmanci ga duk wanda ke neman ƙwarewa. Ta hanyar kula da lafiyar hankalinka tare da horo na zahiri, kuna ƙirƙirar tushe mai ɗorewa don nasara. Kimiyya a bayyane take: kwakwalwa da jiki suna aiki azaman tsarin haɗin kai, kuma kula da duka biyun yana ba da kyakkyawan sakamako. Fara haɗa ayyukan lafiyar hankali a yauko ta hanyar hankali, ingantaccen bacci, abinci, horo na ƙwarewar tunani, ko tallafi na ƙwarewa kuma kalli yadda suke tasiri ga aikinku na zahiri da ingancin rayuwar ku gaba ɗaya. Don ƙarin karatu, Cibiyar Lafiya ta Kasa FLT: 1 tana ba da cikakken bita game da motsa jiki da lafiyar hankali, kuma ƙungiyar damuwa da baƙin ciki ta Amurka FLT: 3 tana ba da albarkatu don sarrafa damuwa da baƙin ciki.