Matsayin Endorphins wajen Rage Ciwo
Jin zafi abin da ɗan adam ke fuskanta ne kawai. Yana iya tasowa daga rauni, kumburi, rashin lafiya mai ɗorewa, ko ma damuwa ta tunani. Duk da cewa sau da yawa ana ɗaukar zafi a matsayin alamar haɗari kawai, a zahiri ɓangare ne na tsarin kariya na jiki, yana taimaka mana mu gane matsaloli da kuma hana ƙarin lalacewa. Duk da rashin jin daɗin jin zafi, jiki yana da hanyoyin halitta don rage shi. Ɗaya daga cikin mahimman hanyoyin shine samar da endorphins, sinadarai waɗanda ke aiki a matsayin "masu rage jin zafi na halitta" na jiki.
Menene endorphins?
Endorphins rukuni ne na neuropeptides (ƙananan furotin) waɗanda aka samar galibi a cikin kwakwalwa da tsarin jijiyoyi, gami da glandar pituitary da hypothalamus. Kalmar "endorphin" ta fito ne daga haɗin kalmomin "endogenous" ( wanda jiki da kansa ya samar) da "morphine," saboda tasirinsu iri ɗaya ga opioids wajen rage zafi.
Akwai nau'ikan endorphins da dama, ɗaya daga cikin shahararrun shine beta-endorphins. Wannan sinadari na iya shafar fahimtar ciwo, yanayi , da kuma yadda jiki ke amsawa ga damuwa. Lokacin da aka saki endorphins, mutane da yawa suna fuskantar raguwar zafi, ƙarin annashuwa, har ma da jin daɗi wanda galibi ake kira "jin daɗi."
Yaya jiki ke sarrafa ciwo?
Domin fahimtar rawar da endorphins ke takawa, muna buƙatar duba hanyar ciwo ta asali. Idan nama ya lalace—misali, ta hanyar buguwa ko kumburi—masu karɓar ciwo (nociceptors) suna aika sigina ta jijiyoyi zuwa kashin baya sannan zuwa kwakwalwa. Sannan kwakwalwa ta fassara waɗannan sigina a matsayin ciwo, tana tantance tsananin zafin, kuma tana haifar da martani kamar janye hannu daga tushen zafi ko kuma kula da yankin da ke da zafi sosai.
Duk da haka, wannan tsari ba hanya ɗaya ba ce. Kwakwalwa kuma tana da tsarin "sauƙaƙa ciwo" wanda zai iya rage ƙarfin siginar ciwo da ake watsawa. Nan ne endorphins ke taka muhimmiyar rawa.
Tsarin endorphins wajen rage zafi
Endorphins suna aiki ta hanyar ɗaurewa ga masu karɓar opioid a cikin kwakwalwa da kashin baya, musamman masu karɓar mu (µ), delta (δ), da kappa (κ). Waɗannan masu karɓar kuma su ne abubuwan da magungunan opioid ke hari kamar morphine. Lokacin da endorphins suka ɗaure ga waɗannan masu karɓar, akwai wasu muhimman tasirin da ke faruwa:
1. Yana hana watsa siginar ciwo
Endorphins na iya rage sakin ƙwayoyin jijiyoyi waɗanda ke ɗauke da siginar ciwo, ta yadda ba a isar da "saƙon ciwo" da ƙarfi kamar da.
2. Ƙara matakin jin zafi
Wannan yana nufin jiki yana ƙara "jure" ciwon da ke haifar da shi a daidai wannan ƙarfin. Wannan ba yana nufin tushen ciwon zai ɓace ba, a'a, fahimtarsa ta ragu.
3. Yana samar da sakamako mai kwantar da hankali kuma yana rage damuwa
Damuwa sau da yawa tana ƙara ta'azzara ciwo. Endorphins suna taimakawa wajen rage martanin damuwa, don haka tashin hankali tsokoki da jin zafi na iya raguwa.
4. Yana shafar motsin rai da ke da alaƙa da zafi
Ba wai kawai zafi abin ji ne na jiki ba, har ma da abin da ke motsa rai. Endorphins na iya inganta yanayi, wanda ke sa mutum ya fi iya jure wa zafi.
A wata ma'anar, endorphins ba koyaushe suke "warkar" da dalilin ciwo ba, amma suna aiki a matsayin kayan aiki ga jiki don sarrafa ciwo da hana amsawar da ta wuce kima da ka iya raunana jiki.
Yaushe ake fitar da endorphins?
Jiki na iya fitar da endorphins a ƙarƙashin yanayi daban-daban, musamman lokacin da ake buƙata don taimakawa wajen magance damuwa ko ciwo. Wasu abubuwan da ke haifar da hakan sun haɗa da:
1. Motsa jiki (wasanni)
Motsa jiki, musamman motsa jiki mai matsakaici zuwa mai ƙarfi, galibi ana danganta shi da sakin endorphins. Misali, abin da ke faruwa na "mai gudu," yana bayyana jin daɗin jin daɗi da rage zafi bayan dogon lokaci. Baya ga endorphins, motsa jiki yana kuma haɗa da wasu tsarin sinadarai kamar endocannabinoids, amma endorphins har yanzu muhimmin sashi ne na tasirin analgesic na halitta (mai rage zafi).
2. Dariya da motsin rai mai kyau
Dariya na iya haifar da sakin endorphins da rage damuwa. hormones na damuwa kamar cortisolBa abin mamaki ba ne cewa bayan dariya mai daɗi, mutane da yawa suna jin sauƙi, sun fi annashuwa, kuma ba sa mai da hankali kan koke-koken jiki.
3. Damuwa mai tsanani
A cikin yanayi na gaggawa, jiki zai iya sakin endorphins don rage zafi na ɗan lokaci. Wannan ya bayyana dalilin da ya sa wanda ya shiga hatsari sau da yawa ba ya jin zafi mai tsanani nan da nan a cikin daƙiƙa na farko; jiki yana ba da "buffer" don taimaka masa ya rayu da neman taimako.
4. Ayyuka masu daɗi da annashuwa
Sauraron kiɗan da kuka fi so, bimbini, tausa, ko kuma yin ayyukan zamantakewa masu kyau suma na iya taimakawa wajen ƙara yawan endorphins. Tasirin bazai yi kama da opioids ba, amma suna da mahimmanci a cikin mahallin ciwo mai sauƙi zuwa matsakaici, ko kuma azaman maganin tallafi ga ciwo mai ɗorewa.
5. Wasu abinci
Abinci mai yaji (capsaicin), cakulan, ko wasu abinci masu daɗi na iya haifar da amsawar endorphins ga wasu mutane. Duk da haka, waɗannan tasirin sun bambanta kuma bai kamata a yi amfani da su azaman dabarar magance ciwo kawai ba.
Endorphins da ciwo na yau da kullun
A cikin ciwon da ke ci gaba da radadi, tsarin jijiyoyi na iya zama "mai saurin fahimta," yanayin da siginar ciwo ke bayyana cikin sauƙi kuma yana da wahalar dannewa. A wannan yanayin, endorphins suna da mahimmanci, amma galibi ba su isa ba da kansu. Saboda haka, hanyar magance ciwon da ke ci gaba da radadi yawanci tana da hanyoyi da yawa: haɗuwa da ilimi, motsa jiki da aka auna, hanyoyin kwantar da hankali kamar CBT, dabarun shakatawa, da, idan ya cancanta, magani.
Duk da haka, ƙara yawan endorphins a dabi'ance yana da amfani. Motsa jiki akai-akai wanda aka tsara shi don dacewa da iyawar ku, kiyaye ingantaccen barci, da ƙarfafa tallafin zamantakewa na iya taimakawa tsarin rage radadi na jiki ya yi aiki mafi kyau.
Shin endorphins iri ɗaya ne da magungunan rage radadi?
Endorphins suna da irin tasirin da opioids ke yi wa opioids domin dukkansu suna aiki ne akan masu karɓar opioid, amma akwai bambance-bambance masu yawa. Ana samar da endorphins ta halitta ta jiki a cikin adadin da aka ƙayyade, tasirinsu yana da daidaito, kuma yawanci ba sa haifar da jaraba kamar opioids idan aka yi amfani da su ba daidai ba. Duk da haka, endorphins ba "maganin mu'ujiza" ba ne; ga ciwo mai tsanani ko wasu yanayi na likita, har yanzu ana buƙatar taimakon likita.
Hanyoyi masu aminci don ƙara endorphins don taimakawa rage zafi
Wasu matakai da gabaɗaya suke da aminci kuma zasu iya taimakawa wajen haifar da endorphins sun haɗa da:
- Motsa jiki mai sauƙi zuwa matsakaici (tafiya mai ƙarfi, hawa keke cikin nishaɗi, iyo) akai-akai.
- Motsa jiki na numfashi, yoga, ko tunani don rage damuwa da tashin hankali.
– Dariya da ayyukan zamantakewa da ke sa ka ji daɗi.
- Yin tausa ko shakatawar tsoka idan ya dace kuma babu contraindications.
– Samun isasshen barci domin tsarin jijiyoyi yana buƙatar murmurewa don daidaita fahimtar ciwo.
Idan ciwon ya daɗe, ya tsananta, kuma yana tare da zazzaɓi, rauni, kasala, ciwon ƙirji, ko wasu manyan alamu, ya kamata ka nemi shawarar ƙwararren likita nan da nan don gano musabbabin.
Kammalawa
Endorphins muhimmin bangare ne na tsarin kula da ciwo na jiki. Ta hanyar ɗaurewa da masu karɓar opioid a cikin kwakwalwa da kashin baya, endorphins na iya rage ƙarfin siginar ciwo, ɗaga matakin ciwo, inganta yanayi, da rage damuwa, wanda sau da yawa ke ƙara tsananta zafi. Sakin su na iya faruwa ta hanyar motsa jiki, dariya, shakatawa, da ayyuka daban-daban waɗanda ke haɓaka lafiya mai kyau ga jiki da tunani. Duk da cewa ba madadin magani bane a wasu yanayi, fahimtar da amfani da rawar endorphins na iya zama dabarar tallafi mai tasiri don taimakawa rage zafi da inganta ingancin rayuwa.
