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Kuna tsoron ba da gudummawar jini? Shin kun sami tsinken allura yana da zafi sosai? Riƙe numfashin ku da ƙarfi: wannan dabarar mai sauƙi za ta taimaka ta sauƙaƙe rashin jin daɗi. Koyaya, kawai idan kuna da lokaci don shirya a gaba. Idan wannan ba zai yiwu a gare ku ba, gwada wasu hanyoyi don kawar da zafi.
1. Rike kwalban turare mai amfani
Ƙanshi mai daɗi na turare mai daɗi na iya ƙarfafa, bisa ga ka'ida, kowane ɗayanmu, amma yana da amfani sosai ga wanda yake jin zafi a halin yanzu. A cikin wani binciken da masana ilimin jiyya na Kanada suka yi, mata masu aikin sa kai sun tsoma hannayensu cikin ruwan zafi sosai, kuma tsarin ya yi musu zafi sosai. Amma sun yarda cewa zafinsu ya ragu ta hanyar shakar furanni da ƙamshin almond. Amma da aka ba su warin vinegar, zafi ya tsananta. Don wasu dalilai, wannan hanya ta zama mara amfani dangane da maza.
2. Rantsuwa
Idan matakin farko na jin zafi yana la'anta, kada ku ji kunya. Masana ilimin halayyar dan adam daga Jami'ar Keele (Birtaniya) sun gano cewa batutuwa sun fi jure sanyi sosai (hannunsu sun nutse cikin ruwan kankara) lokacin da suke zagi. Anan akwai wani bayani mai yuwuwa: zagi yana tayar da tashin hankali a cikinmu, kuma bayan haka akwai sakin adrenaline da norepinephrine, waɗanda ke ba da fashewar kuzari da ruɗar yanayin jin zafi. Duk da haka, ga waɗanda suka saba yin zagi da yawa kuma ba a kan kasuwanci ba, wannan dabarar ba za ta taimaka ba.
3. Dubi gwaninta
Kuna sha'awar Picasso? Kuna sha'awar Botticelli? Ajiye hotuna biyu da kuka fi so a cikin wayoyin hannu - watakila wata rana za su maye gurbin magungunan kashe ciwo. Masanan ilimin jijiyoyi daga Jami'ar Bari (Italiya) sun gudanar da wani gwaji mara kyau: ta yin amfani da bugun jini na laser, sun haifar da tingling mai raɗaɗi a hannun batutuwa kuma sun tambaye su su kalli hotuna. Lokacin da aka kalli ƙwararrun ƙwararrun Leonardo, Botticelli, Van Gogh, abubuwan jin zafi na mahalarta sun kasance kashi ɗaya bisa uku na ƙasa da ƙarfi fiye da lokacin kallon zane mara kyau ko kuma zane-zane waɗanda ba su haifar da motsin rai ba - an tabbatar da hakan ta hanyar na'urori masu auna ayyukan. sassa daban-daban na kwakwalwa.
4. Tsallake hannunka
Ta hanyar sanya hannu ɗaya a kan ɗayan (amma ta hanyar da ba a saba da ku ba), za ku iya rage jin zafi. Irin wannan Laser, wanda kwararrun likitocin jinya daga Jami'ar College London suka tura wa bayan hannun masu aikin sa kai, ya taimaka wajen gano hakan. Masana kimiyya sun yi imanin cewa sabon matsayi na hannaye yana rikitar da kwakwalwa kuma ya rushe aikin siginar ciwo.
5. Saurare kida
Sanannen abu ne cewa kida na iya warkar da karayar zuciya, amma kuma tana iya warkar da wahala ta jiki. Mahalarta gwajin, waɗanda aka yi wa hakora, ba su da yuwuwar neman maganin sa barci idan sun kalli bidiyon kiɗa yayin aikin. Kuma ya bayyana cewa marasa lafiya na ciwon daji sun fi dacewa da jin zafi bayan tiyata idan an kunna kiɗan na yanayi (kiɗa na lantarki dangane da ƙirar sautin sauti).
6. Soyayya
Kasancewa cikin soyayya yana sa duniya ta haskaka, abinci ya fi ɗanɗano, kuma yana iya zama kyakkyawan maganin sa barci. Masana kimiyyar neuroscientists daga Jami'ar Stanford sun gwada: lokacin da mutum ya yi tunani game da abin da yake so, ana kunna cibiyoyin jin daɗi a cikin kwakwalwar sa, waɗanda ke haifar da jin daɗi lokacin shan hodar iblis ko lokacin cin nasara a cikin gidan caca. Kawai kallon hoton masoyi na iya toshe ciwo kamar maganin analgesics na opioid. Shin ina bukatar in bayyana cewa hotunan kyawawan, amma ba masu dadi ba ba su da wani tasiri?
7. Taba wurin ciwon
Ya zama cewa ba a banza ba ne muka kama kan gwiwar hannu mai rauni ko kuma mu shafa ƙananan baya masu zafi: Masana kimiyyar neuroscientists daga Jami'ar College London sun tabbatar da gaskiyar cewa taɓa wani wuri mai ciwo sosai (da 64%!) Yana rage alamun zafi. Dalili kuwa shi ne, kwakwalwa tana fahimtar sassan jikin da aka haɗa (misali, hannu da baya) a matsayin ɗaya. Kuma zafi, "raba" a kan babban yanki, ba a jin zafi sosai.
Dubi Maganin Ciwo, Afrilu 2015 don cikakkun bayanai; Ilimin Halitta da Hali, 2002, vol. 76; Neuroreport, 2009, No. 20 (12); Sabon Masanin Kimiyya, 2008, #2674, 2001, #2814, 2006, #2561; PLoS Daya, 2010, No. 5; Labaran BBC Hausa, 24 ga Satumba, 2010.