Musakhale chete-mukumenyana ndi mavuto ambiri otha msinkhu
Kuchita monga kuyenda mwamsanga kungakhale mbali yothetsera vuto la kutha kwa msambo lomwe mwina mukukumana nalo. Azimayi ambiri amavutika kuti asapindule kwambiri panthawi yopuma. Chowopsya kwambiri, kusintha kwa mahomoni kumasamba kwa nthawi kumabweretsa chiopsezo chowonjezeka cha matenda a mtima. Kusamba kwa nthawi nthawi zambiri kumabweretsa kusintha kwa maganizo ndi mphamvu, kuphatikizapo kuchuluka kwa kuvutika maganizo kwa gulu la msinkhu uliwonse.
Nkhani yabwino ndi yakuti maphunziro amanena kuti kuchita maseŵera olimbitsa thupi kungakuthandizeni kuthana ndi mavutowa.
6000 Njira Zowonjezera Tsiku Kapena Zowonjezera Kuletsa Kulemera kwa Thupi ndi Thanzi pa Kusamba Kwambiri
Kafukufuku wa amayi achikulire a pakati adapeza kuti awo omwe adagwira ntchito zoposa 6000 patsiku adachepetsa chiopsezo cha matenda a mtima ndi shuga , ndi tizilombo tochepa. Akazi mu phunziroli adafunsidwa kuvala pedometer kwa masiku asanu ndi awiri kuti alembe mayendedwe awo. Mapangidwe ambiri pa tsiku anali oposa 5000. Mgulu "lopanda ntchito" chiwerengerochi chinali chochepa kwambiri 3472, ndipo akazi awo anali 61.8 peresenti ya chiwerengero chonse. Magulu ang'onoang'ono omwe amagwira ntchito 9056 patsiku (31.9 peresenti ya amayi onse mu phunziro). Zotsatira zinasinthidwa pa msinkhu, kusamba kwa kusamba kwa nthawi, kusuta, ndi mankhwala a mahomoni.
Uwu ndi umboni wina wakuti cholinga cha masitepe 10,000 pa tsiku chingachepetse ngozi za umoyo ndi kunenepa kwambiri. Kuwoneka kosavuta kapena kujambula bwino komwe kumakhala kokondweretsa komanso kugwirizana kungathandize amayi kuti asamuke kwambiri tsiku lonse .
Chitani Zochita 2 mpaka 3 Nthawi Zitatu pa Moyo wa Moyo ku Midlife
Kafukufuku wina wa ku Britain oposa 1 miliyoni azimayi adatsatira zaka zisanu ndi zinayi adapeza kuti kugwiritsa ntchito mawiri kapena katatu pa sabata kunachepetsera chiopsezo cha matenda a mtima, kupweteka kwa magazi ndi magazi pa 20 peresenti poyerekeza ndi amayi omwe sali ofooka. Kuyenda ndi zochita zina zolimbitsa thupi monga kuyendetsa njinga zamaluwa ndi zamasamba zinagwirizanitsidwa ndi ngozi zochepa.
Mwakhama Amayenda Kuwonjezeka Kwambiri Panthawi Yopuma Kusamba
Ndimodziwika kuti mtundu wa masewera olimbitsa thupi ndi wotani powonjezera mphamvu yanu ndi mphamvu zanu. Kodi mumayenera kuthamanga kuti mukumve wothamanga? Kafukufuku amene adalembedwa ku msonkhano wa North American Menopause Society ku Washington DC, 2011, adapeza kuti kuchita masewera olimbitsa thupi monga kuyenda mofulumira kunali kwabwino kwambiri kwa amayi a midlife kuposa kuchita masewera olimbitsa thupi monga kuthamanga.
Azimayi omwe ankagwiritsa ntchito mopitirira malire amaloledwa kusankha zofuna zawo pamtunda, koma mitima yawo inkayang'anitsitsa kuti awonetse kuti amayenda mofulumira kuti akhale pamtingo wochepa. Akazi omwewo adayesetsa kuchita masewera olimbitsa thupi. Iwo anapatsidwa mayesero a maganizo kuti asamakhale ndi nthawi, nthawi, komanso pambuyo pochita masewera olimbitsa thupi.
Kuwonjezera maganizo, kuwamwetulira, ndi kuwapatsa mphamvu yowonjezera, mphamvu yowonjezera imamenya kwambiri mphamvu. Ndipotu, amayi omwe amafunika kuchita chizoloŵezi chochita masewera olimbitsa thupi chifukwa cholephera kuchita kapena kulemera kwawo sanagwirizane kwambiri ndi kuchita masewera olimbitsa thupi. Chotsatira chake, mapeto a ochita kafukufukuwa anali oti kuchita masewera olimbitsa thupi moyenera kumafunika kukhala azimayi achikazi.
Ayeneranso kuti amayi ayenera kulimbikitsidwa kuti azisangalala ndi ntchito zomwe zakhala zothandiza komanso kuti zikhale zosangalatsa.
Kuchita Zochita Kumachepetsa Kuopsa kwa Kuvutika Maganizo Kupyolera M'kupita kwa Mimba
Azimayi okalamba amakhala ndi chiwerengero chachikulu cha kuvutika maganizo kwa msinkhu uliwonse. Phunziro linawatsatira amayi 2891 kwazaka 10 pamene iwo adapitilira kupyolera mwa kusamba. Apeza kuti amayi omwe adapindula kwambiri ndi amayi omwe ali ndi chiopsezo chotere amakhala ndi vuto lochepa lachisokonezo. Zambiri zinali zabwino. Azimayi omwe sankagwira ntchitoyo anali ovutika maganizo kwambiri, pomwe iwo omwe ankachita masewera olimbitsa thupi sakanakhala ochepa. Azimayi omwe adapatsidwa malangizo othandizira ali ndi vuto lalikulu kwambiri la kuvutika maganizo.
Mawu Ochokera
Osakhala pansi chifukwa cha kusamba. Onetsetsani kuti mukugwira ntchito tsiku lonse ndikuchepetsa nthawi yomwe mumakhala. Onjezerani nthawi yokonzekera ntchito, ndi kuyenda mofulumira komwe kumapangitsa mtima ndi mapapo anu kugwira ntchito. Mudzapindula ndi mphamvu, mphamvu, ndi thanzi labwino.
> Zotsatira:
> Armstrong MEG, Green J, Reeves GK, Beral V, Cairns BJ. Ntchito Yowonongeka Kawirikawiri Silingachepetse Mliri Wopweteka wa Matenda Mofanana ndi Ntchito Yodzichepetsa: Kuphunzira Kwambiri kwa Akazi ku United Kingdom. Kudutsa . 2015; 131 (8): 721-729. lembani: 10.1161 / circulationaha.114.010296.
> Colpani V, Oppermann K, PM Spritzer. Kuyanjana pakati pa Zachizoloŵezi Zochita Zachilengedwe ndi Kuopsa Kwambiri kwa Mitsempha ya Atsikanaopausal, Perimenopausal, ndi Postmenopausal Women. Kusuta kwa nthawi: Journal of The North American Menopause Society . 2012: 1. lembani: 10.1097 / gme.0b013e318271b388.
> Dugan SA, Bromberger JT, Segawa E, Avery E, Sternfeld B. Association pakati pa Zochita za thupi ndi Zizindikiro Zowopsya: Midlife Women ku SWAN. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2015; 47 (2): 335-342. lembani: 10.1249 / mss.0000000000000407.
> Elavsky S, Micoogullari O. Maphunziro a Psychological Responses to Practice Exercise kwa Akazi Okalamba Athawikali: Kusiyanitsa Zotsatira za Mphamvu Zamphamvu ndi Zapang'ono. Nyuzipepala ya North American Menopause Society inakumananso ku Washington DC, 2011. Zosindikizidwa, tsamba 40.