Rage Ciwon Bikin Hawan Dutse Ta Hanyar Jiki

Yadda za a shawo kan zafi yayin hawan dutse? Wanene bai taɓa jin zafi a kan keken dutse ba?

(Wataƙila mutumin da bai taɓa jin zafi ba, amma a irin wannan yanayin, wannan wani yanayi ne da ake kira congenital analgesia, wanda mutum zai iya cutar da kansa ba tare da saninsa ba!).

Shin ya kamata mu saurari wannan zafin ko mu shawo kan shi? Me ake nufi?

Ayyukan hawan dutse da wasanni gabaɗaya suna haifar da adadin halayen hormonal.

Misali, mun sami endorphins (hormones na motsa jiki) waɗanda ke taka muhimmiyar rawa. Kwakwalwa ce ke samar da su. An gano su kwanan nan a cikin sassan kwakwalwa da ke aiwatar da abin da ake kira nociception (hangen da ke haifar da ciwo).

Za mu iya cancantar endorphin azaman rigakafin halitta wanda aka saki yayin motsa jiki.

Yawancin aikin da ya fi tsanani, ana fitar da shi kuma yana haifar da jin dadi, wani lokaci har dan wasan ya zama "mai jaraba".

Har ila yau, muna samun serotonin, dopamine, da adrenaline: neurotransmitters wanda ke kwantar da zafi da kuma samar da jin dadi. Jin zafi a cikin dan wasa da wanda ba dan wasa ba yana jin daban.

Ana gyara shi ta hanyar iya wuce kai. A cewar Lance Armstrong. "Ciwo na wucin gadi ne, kasawa na dindindin."

Yawancin labaran suna ba da labarin cin zarafi kuma suna yaba wa wasu 'yan wasan da suka san yadda za su shawo kan ciwon su. Suna daidai?

Horowa yana koyar da 'yan wasa don faɗaɗa ƙarfin su, saboda a cikin ayyukan wasanni kusan koyaushe yana jin zafi. Hakanan zai iya zama alamar ciwon jiki mai sauƙi ko tsinkaya na wani mummunan rauni. Pain siginar gargaɗi ce da ke buƙatar saurare da fahimta.

Pain da neurobiology

Sakamakon analgesic na ciwo, wato, ikon jin zafi don rage zafi, an gano shi a cikin binciken neurobiological.

Wannan tasirin zai iya wuce fiye da aikin jiki kawai.

An nuna wannan kwanan nan a cikin binciken Ostiraliya (Jones et al., 2014) wanda aka nemi mahalarta suyi lokutan hawan keke na cikin gida guda uku a kowane mako.

Masu bincike sun auna jin zafi a cikin manya 24.

Rabin waɗannan manya an ɗauka suna aiki, wato, sun yarda su shiga cikin shirin horar da jiki. Sauran rabin an ɗauke su ba su da aiki. Nazarin ya ɗauki makonni 6.

Masu binciken sun lura da matakai guda biyu:

• bakin zafi, wanda aka ƙaddara ta wanda mutum ke jin zafi
• bakin kofa na haƙuri wanda zafi ya zama wanda ba zai iya jurewa ba.

Waɗannan ƙofofin biyu na iya bambanta sosai daga mutum ɗaya zuwa na gaba.

An ba wa marasa lafiya ciwo matsa lamba ba tare da la'akari da ko an shigar da su a cikin shirin horo na jiki (ƙungiyar aiki) ko a'a (ƙungiyar marasa aiki).

An gudanar da wannan ciwo kafin horo da kuma makonni 6 bayan horo.

Sakamakon ya nuna cewa matakan zafi na masu aikin sa kai na 12 sun canza, yayin da matakan 12 masu aikin sa kai ba su canza ba.

A wasu kalmomi, batutuwan da aka horar da su a fili har yanzu suna jin radadin da matsin lamba ya haifar, amma sun kasance masu juriya da juriya da shi.

Kowane mutum yana da nasa kofa na haƙuri, fahimtar zafi koyaushe yana da mahimmanci sosai, kuma kowa dole ne ya san kansa daidai da kwarewarsa, matakin horo da kwarewarsa.

Ta yaya ake daidaita ciwon?

Yawancin karatu sun gano "matrix" na ciwo wanda aka kunna don mayar da martani ga abubuwan motsa jiki masu cutarwa. Ƙungiyar bincike ta INSERM (Garcia-Larrea & Peyron, 2013) ta rarraba martani zuwa abubuwan fifiko guda uku:

• nociceptive matrix
• Matrix na oda na 2
• Matrix na oda na 3

Ƙayyadaddun wannan matrix yana taimaka mana mu fahimci yadda ake daidaita ciwo.

Tsarin tsari na matrix mai zafi da matakan haɗin kai guda uku (by Bernard Laurent, 3 y.o., bisa ga tsarin da García-Larrea da Peyron suka tsara, 2013).

Gajerun kalmomi:

• CFP (prefrontal cortex),
• KOF (orbito-frontal cortex),
• CCA (kowar cingulate na gaba),
• primary somato-sensory cortex (SI),
• na biyu somatosensory cortex (SII),
• insula antérieure (tsibirin tururuwa),
• insula postérieure

Jin zafi na gwaji yana kunna wuraren wakilci na somatic (Hoto 1), musamman yankin somatosensory na farko (SI) wanda ke cikin lobe ɗin mu na parietal kuma inda aka wakilta jiki akan taswirar kwakwalwa.

Yankin somatosensory parietal na biyu (SII) da kuma musamman na baya insula suna sarrafa bayanan jiki na abin da ke motsa jiki: wannan binciken nuna bambanci na azanci yana ba da damar samun ciwo da kuma cancanta don shirya amsa mai dacewa.

Wannan matakin "primary" da "somatic" na matrix yana cike da matakin motsa jiki, inda motar motar ta ba mu damar amsawa, misali ta hanyar janye hannunmu lokacin da muka ƙone kanmu. Matsayi na biyu na matrix yana da haɗin kai fiye da matakin farko, kuma yana da alaƙa da wahala mai tsanani: halayen da ke cikin ɓangaren insular na gaba da kuma ƙwanƙwasa ƙwanƙwasa (Fig. 1) sun dace da rashin jin daɗi a lokacin zafi.

Waɗannan wurare guda ɗaya ana kunna su lokacin da muke tunanin kanmu muna jin zafi ko kuma lokacin da muka ga marar lafiya. Wannan amsawar cingulate an ƙaddara ta hanyar sigogi ban da halaye na jiki na ciwo: hankali da tsammanin.

A ƙarshe, za mu iya gano mataki na uku na matrix fronto-limbic da ke cikin tsarin tunani da tunani na ciwo.

A takaice, muna da matakin "somatic", matakin "hankali", da matakin ƙarshe na ƙa'ida.

Wadannan matakan guda uku suna da haɗin kai, kuma akwai sarrafawa, da'irar ka'ida wanda zai iya hana jin zafi na jiki. Don haka, hanyoyin "somatic" za a iya daidaita su ta hanyar tsarin birki mai saukowa.

Wannan tsarin hanawa galibi yana aiwatar da aikinsa ta hanyar endorphins. Relays na tsakiya na wannan da'irar da ke saukowa sun haɗa da, da sauransu, cortex na gaba da kuma cingulation na gaba. Kunna wannan tsarin saukowa mai hanawa zai iya taimaka mana wajen sarrafa ciwon mu.

A wasu kalmomi, dukanmu muna jin zafi, amma za mu iya sauƙaƙa shi ta amfani da hanyoyi daban-daban na fahimta da ka'idoji na tunani.

Yadda za a magance zafi?

Mene ne shawarwarin yadda ake "haɓaka kwayar cutar" ba tare da yin amfani da magunguna ba, ba tare da magani ba  Godiya ga bincike na yanzu da fahimtarmu game da da'irar kwakwalwa, za mu iya ba ku wasu daga cikinsu:

Motsa jiki

Kamar yadda muka gani a baya, batun da ke motsa jiki yana jin zafi fiye da wanda ba shi da aiki.

Dan wasan da ke horarwa ya riga ya san kokarinsa. Duk da haka, lokacin da mutum ya san farkon jin zafi a gaba, yawancin yankunan kwakwalwa na kwakwalwa (primary somatosensory cortex, cingulate cortex, islet, thalamus) ya riga ya nuna yawan aiki idan aka kwatanta da lokacin hutawa (Ploghaus et al., 1999). ).

Wato, idan mutum ya yi tunanin cewa ciwonsa zai yi tsanani, za su kara damuwa kuma su ji zafi. Amma idan mutum ya riga ya san ciwon da yake da shi, zai fi tsammanin shi, damuwa zai ragu, kamar zafi.

Yin hawan dutse sanannen jigo ne, yayin da kuke motsa jiki, ƙarancin ƙoƙari yana haifar da tauri ko gajiya. Da sauƙin ya zama aiki.

Fahimtar ciwon ku

Muka nakalto shi, muka sake nakalto shi, domin wannan dabara ta dauki dukkan ma’anarta. A cikin kalmomin Armstrong, "zafi na wucin gadi ne, mika wuya ya kasance har abada." Ciwo yana ƙara jurewa idan ya ba mu damar cimma burin da ya dace da burinmu, alal misali, idan ya ba da ra'ayi cewa mu wani ɓangare ne na "mafi daraja", na musamman. A nan ciwo ba shi da haɗari, kuma ikon hanawa da rage shi yana jin.

Alal misali, bincike ya haifar da tunanin cewa masu aikin sa kai na iya dakatar da ciwo ko kuma dakatar da shi. Abin sha'awa, ba tare da la'akari da ko wannan iko na ainihi ne ko kuma wanda aka yi tsammani ba, marubutan sun sami raguwar ayyukan kwakwalwa a cikin yankunan da ke sarrafa jin zafi na jiki da kuma ƙara yawan aiki a cikin ventro-lateral prefrontal cortex, wani yanki na lobe na gaba wanda ya bayyana yana sarrafa ƙasa. tsarin birki. (Wiech et al., 2006, 2008).

Sabanin haka, sauran nazarin (Borg et al., 2014) sun nuna cewa idan muka fahimci ciwo kamar yadda yake da haɗari, muna ganin shi ya fi tsanani.

Kauda hankalinsa

Kodayake ana fassara zafi azaman siginar faɗakarwa kuma don haka ta jawo hankalinmu ta atomatik, yana yiwuwa a raba hankali daga wannan abin mamaki.

Gwaje-gwajen kimiyya daban-daban sun nuna cewa ƙoƙarin fahimtar juna, irin su lissafin tunani ko mayar da hankali ga wani abin jin dadi ba tare da ciwo ba, zai iya rage yawan aiki a yankunan da ke fama da zafi da kuma ƙara yawan hulɗar hulɗar da yankuna na ciwo. Tsarin kula da ciwo mai saukowa, sake haifar da raguwa a cikin tsananin zafi (Bantick et al., 2002).

A kan keke, ana iya amfani da wannan a lokacin hawan hawan ko tsayin daka, ko lokacin faɗuwa tare da rauni, yayin jiran taimako, ko kuma sau da yawa lokacin da kuke zaune a cikin sirdi na dogon lokaci a farkon kakar wasa. ya zama nauyi (saboda mantuwar amfani da balm mai shinge?).

Saurare kida

Sauraron kiɗa zai iya taimaka maka ka cire tunaninka daga zafi yayin motsa jiki. Mun riga mun bayyana menene wannan dabarar karkatar da hankali. Amma kuma, sauraron kiɗa na iya haifar da yanayi mai kyau. Duk da haka, yanayi yana rinjayar tunaninmu game da ciwo. Tsarin motsin rai ya bayyana yana shafar ventro-lateral prefrontal cortex, kamar yadda muka ambata kwanan nan.

Bugu da ƙari, wani binciken (Roy et al., 2008) ya nuna cewa juriya ga zafin zafi yana ƙaruwa lokacin sauraron kiɗa mai dadi idan aka kwatanta da kiɗa tare da mummunan ma'ana ko shiru. Masu binciken sun bayyana cewa kiɗan zai sami sakamako na analgesic ta hanyar sakin opioids kamar morphine. Bugu da ƙari, motsin zuciyar da aka haifar ta hanyar sauraron kiɗa yana kunna sassan kwakwalwar da ke cikin ka'idojin ciwo, irin su amygdala, prefrontal cortex, cingulate cortex, da dukan tsarin limbic, ciki har da tsarin tunanin mu (Peretz, 2010).

Don yin hawan dutse yayin motsa jiki mai tsanani, ɗauki belun kunne kuma kunna kiɗan da kuka fi so!

Yi tunani

Abubuwan da ke da amfani na tunani a kan kwakwalwa suna ƙara gane su. Yin zuzzurfan tunani na iya zama batun aikin riga-kafi na tunani wanda ke taimaka muku mafi kyawun magance zafi ta hanyar mai da hankali kan abubuwa masu kyau. Koyaya, mai da hankali kan abubuwa masu kyau, a zahiri, yana haifar da yanayi mai kyau.

Yin zuzzurfan tunani kuma zai iya taimaka wa ɗan wasan murmurewa ta hanyar shakatawa da shakatawa. Daga cikin kayan aikin da aka fi ba da su a cikin shirye-shiryen tunani, muna kuma samun shirye-shiryen neurolinguistic (NLP), sophrology, hypnosis, hangen nesa na tunani, da sauransu.

Rage zafi lokacin hawan dutse

Akwai wasu shawarwari da yawa waɗanda suka zama sananne a yanzu. An jaddada wannan tsarin tunani da tunani na ciwo a cikin hasken ilimin neurobiological na yanzu. Koyaya, tasirinsa na iya bambanta daga mutum ɗaya zuwa wani. Da farko, yana da mahimmanci don sanin kanku da kyau don amfani da dabarar "daidai". Hakanan yana da mahimmanci mu kimanta kanmu da kyau don ku san yadda za mu tsaya a cikin lokaci yayin wasanni, domin kada mu manta cewa ciwo yana iya zama alamar gargaɗin da ya zama dole don tsira.

Dole ne ku san kanku da kyau kuma ku inganta a cikin aikin ku don amfani da madaidaicin dabarar rage raɗaɗi.

Kekuna cikakken aikin motsa jiki ne, yana ƙara juriya, kuma yana da kyau ga lafiya. Yin hawan keke yana rage haɗarin cututtuka, musamman haɗarin bugun zuciya.

Koyaya, hawan dutse yana da zafi musamman kuma yana da mahimmanci don hanawa.

Ana iya hango su gabaɗaya daga mahangar nazarin halittu ta hanyar daidaita babur gwargwadon yadda zai yiwu daidai da yanayin halittar ɗan keken dutse. Duk da haka, wannan ba zai wadatar ba. Zafin zai zo a wani lokaci ko wani. Wadanda suka saba da hawan dutse suna sane da waɗannan ƙayyadaddun radadin da suka yada zuwa gindi, maruƙa, hips, baya, kafadu, wuyan hannu.

Jiki yana fama da ciwo, hankali ne ya kamata ya kwantar da shi.

Musamman, ta yaya kuke amfani da shawarwarin da ke sama lokacin hawan keke?

Bari mu ba da ƙarin takamaiman misali na sauraron kiɗa.

Kuna iya jayayya cewa feda yayin sauraron kiɗa ba shi da haɗari. A'a! Akwai lasifikan da za a iya dora su a kan babur, a wuyan hannu, haɗe da hular keken dutse, ko a ƙarshe a cikin kwalkwali na kashi.

Don haka, kunne zai iya jin sautuna daga yanayin. Mafi dacewa don motsa kai lokaci guda yayin tafiya musamman ga gajiya, kamar yadda Atkinson et al. (2004) ya nuna musamman cewa sauraron kiɗa a cikin sauri na iya zama mafi inganci.

Masu binciken sun ƙaddamar da mahalarta 16 zuwa gwajin damuwa.

Dole ne su kammala gwajin lokaci na 10K guda biyu tare da kuma ba tare da kiɗan trance ba. Masu gudu, suna sauraron kiɗa a cikin sauri, sun ƙara saurin aiki. Sauraron kade-kade kuma ya sa a manta da wani bugu na gajiya. Kiɗa yana shagaltar da aiki!

Duk da haka, wasu mutane yawanci ba sa sauraron kiɗa, ba sa son sauraronsa, suna damuwa game da kiɗa yayin hawan dutse, ko kuma sun fi son kada su dame yanayi.

Wani fasaha shine tunani: tunani mai hankali, wanda ke buƙatar ƙaddamar da hankali.

Wani lokaci tseren yana da tsayi da fasaha, don haka kuna buƙatar yin hankali. Mikael Woods, kwararre mai tseren keke, yayi bayani a wata hira: “Lokacin da nake motsa jiki, ina sauraron kiɗa, magana da abokai. Amma a cikin ƙarin takamaiman ayyuka, Ina mai da hankali gabaɗaya ga abin da nake yi. Misali, a yau na yi gwajin gwaji na lokaci, kuma makasudin wannan motsa jiki shine in kasance a cikin wannan lokacin kuma in ji ƙoƙarin fahimtar abin da ke faruwa. "

Ya bayyana cewa yana hango hanyarsa a lokacin tseren, amma kilomita kawai a kowace kilomita, kuma baya wakiltarta gaba daya. Wannan dabarar ta ba shi damar kada ya damu da "ma'auni na aikin." Ya kuma bayyana cewa koyaushe yana ƙoƙari ya rungumi "tunani mai kyau."

Hanyoyin tunani na tunani sun dace da aikin hawan keke da hawan dutse musamman, saboda wani lokaci yanayin haɗari na hanyoyi yana haifar da kyakkyawan hankali kuma a lokaci guda yana jin dadi. Lallai wadanda suke hawan keken tsauni akai-akai sun san wannan jin dadi daga fifiko a kan kansu, daga buguwa na gudu, misali, yayin da suke sauka kan hanya guda.

Ayyukan hawan tsaunin dutse yana da wadatar jin daɗi, kuma za mu iya koyan fahimtar su lokaci bayan lokaci.

Mai keken dutsen ya ba da shaida, yana mai bayyana cewa maimakon sauraron kiɗa don manta da ƙoƙarinsa, ya mai da hankali kan sautin kewayensa. “Me nake ji akan babur din dutse? Hayaniyar taya, iskar da take kadawa cikin kunnuwa kan gangarowa, iska ta buge bishiyu a kan hanyar sama, tsuntsaye, shiru maras dadi yayin tuki a kan kasa mai danshi, sai kwakwalwan kwamfuta a kan firam din daga baya, rarrashin gefe ya yi ta kokawa don kada ya dauka ... birki yayi kara kafin in kwantar da jaki na akan motar baya, kamar saguin, a gudun kilomita 60 / h, yayin da cokali mai yatsa ya dan juya kadan ... Kwalkwali mai goge ciyayi kadan ... "

Dangane da wannan sabuwar shaida, zamu iya cewa aikin hawan dutse yana da wadatar hankali kuma zaku iya horar da su don rage radadin ku.

Ku san yadda ake amfani da su, ku ji su, kuma za ku ƙara dagewa!

nassoshi

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