Ciwon mara a ciki yana da yawa a tsakanin mata masu ciki, kamar yadda yake daya daga cikin alamun bayyanar cututtuka. Gabaɗaya suna faruwa a ƙafafu kuma suna haifar da ciwo mai tsanani wanda zai iya dakatar da bacci a tsakiyar dare. Cramps Ana haifar da su ne ta hanyar ratsewar jijiyoyi a cikin tsokoki kuma galibi suna shafar maraƙi ko tafin kafa.
Kodayake ba a san takamaiman abin da ke haifar da rikicewar tsoka ba da daɗewa, amma an san abin da suke abubuwan da suke kara kasadar wahalar dasu. Idan kun kasance a cikin shekaru biyu ko uku na ciki, wataƙila kuna fama da ciwon ciwon ƙafa. Kada ku manta da waɗannan nasihun don kwantar da hankula kuma ku guji waɗannan matsalolin don haka yanayin ƙarshen ciki.
Nasihu don kauce wa damuwa a ciki
A lokuta da yawa, ciwon ciki yana bayyana a tsakiyar dare, yana katse bacci ta hanyar da ba zato ba tsammani. Ga dukkan mutane abu ne mai matukar wahala da damuwa, amma da yawa ƙari yayin da kuke ciki kuma ku sha wahala iri-iri wannan jihar ta samar. Bugu da kari, cramps yana bayyana akai-akai da dare kuma da abin da yake kashe don samun hutawa mai kyau yayin daukar ciki, yana da mahimmanci don kauce wa duk wata matsala.
Ba a san shi daidai ba me yasa zafin jijiyoyin jiki ke faruwa, amma akwai wasu abubuwan da suke kara damar bayyanar su. Ta bin waɗannan nasihun, zaku hana jikinku daga wahala daga ɓacin rai mai ciki.
Kiyaye jikinki sosai
Rashin ruwa a jiki na iya sa jijiyoyin jiki su dunkule kai tsaye. Don kauce wa wannan, dole ne ku gyara jikinka sosai ta hanyar cinyewa tsakanin lita 2 zuwa 3 na ruwa kowace rana. Amma ban da guje wa kamuwa da cuta, shayarwa na da mahimmanci don jaririn ka ya bunkasa ta hanyar abubuwan gina jiki da yake karba daga abin da ka ci da kanka.
Idan kana da shakku kan ko jikinka yana da ruwa mai kyau, kawai ya kamata ka kiyaye kalar fitsarinka. Shin dole ne ya zama haske mai haske Semi ko haske rawaya sosai Idan kun lura cewa fitsarinku yana da launi mai duhu mai duhu, yana iya zama saboda ƙoshin ruwa ba daidai bane, saboda haka ya kamata ku ƙara yawan shan ruwan ku.
Motsa jiki a kai a kai
Tsokoki suna buƙatar aiki don aiki na yau da kullun; in ba haka ba, suna fama da zafin bazata da raɗaɗi kamar waɗanda ke haifar da rauni. Don guje wa wannan, yana da matukar muhimmanci ku kiyaye jikin ku, yin motsa jiki wanda ya dace da yanayin ku. Kuna buƙatar kawai tafiya kowace rana don akalla awa daya. Bincika likitanka kafin yin kowane irin motsa jiki.
Miƙe tsokoki kafin kuyi bacci
Idan kana yawan nutsuwa da dare, zaka iya buƙata miqewa qafafun kafa kafin bacci. Kuna iya yin wasu motsa jiki jim kaɗan kafin ku yi barci. Tsaya yana fuskantar bango, yana ajiye tsayin ɗayan hannu baya. Jingina a jikin bango tare da buɗe tafin hannunka, sanya ƙafa ɗaya a bayan ɗayan.
A hankali tanƙwara gwiwa a gaban ƙafafun kuma kawo shi zuwa bango, ajiye ɗayan ƙafa tare da gwiwa a madaidaiciyar diddige a ƙasa. Riƙe motsa jiki na 30 seconds kuma maimaita yayi daidai da daya kafar. Guji yin motsi da ƙafarka lokacin da ƙafarka ta tanƙwara, kada ka matsa shi gaba ko zuwa tarnaƙi, sa shi a miƙe.
Idan duk da bin waɗannan nasihun kun sha wahala daga raɗaɗin ciki, abin da ya kamata ku yi shine shimfiɗa tsoka a hankali. Ma'aurata shine inda aka fi shan wahala, saboda haka ya kamata miƙa tsoka a ƙafafun da ke fama da maƙogwaro. Bayan haka, yi tafiya kadan dan tsokoki su huce kuma idan kun ji tashin hankali da yawa, zaku iya yin wanka wanda zai taimaka muku inganta yanayin tsokokinku.