Ungabe uhlala nezikhali eziningi zokuzivikela
Ukuzivocavoca njengokuhamba okusheshayo kungaba yingxenye yesisombululo sezinkinga zokuya esikhathini ozobhekana nazo. Abesifazane abaningi banzima ukugcina inzuzo yesisindo ngesikhathi sokuya esikhathini. Okubaluleke nakakhulu, izinguquko ze-hormonal yokuya esikhathini sokuqala ziletha ingozi enkulu yesifo senhliziyo. Iminyaka yokunqamuka kwesikhashana ivame ukuletha izinguquko ezinhlobonhlobo kanye namandla, kuhlanganise nesilinganiso esiphakeme sokucindezeleka kwanoma yiluphi iqembu lobudala.
Izindaba ezinhle ukuthi izifundo zithi ukuvivinya umzimba okunamandla kungakusiza ukulwa nalezi zinkinga.
Izinyathelo ezingu-6000 ngosuku noma ngaphezulu ngokulawulwa kwesisindo kanye nempilo ekunqophiseni isikhathi
Ucwaningo lwabesifazane abaneminyaka ephakathi nendawo lwathola ukuthi labo abathola izinyathelo ezingaphezulu kuka-6000 ngosuku banciphise ingozi yesifo senhliziyo nesifo sikashukela , kanye nama-waistlines amancane. Abesifazane esifundweni babuzwa ukuba bagqoke i-pedometer izinsuku eziyisikhombisa ukurekhoda izinyathelo zabo. Izitebhisi ezijwayelekile zansuku zonke zazingaphezu kuka-5000. Esiqenjini "esingasebenzi" isibalo esiphezulu sasi-3472 ephansi kakhulu, futhi labo besifazane babengamaphesenti angu-61.8 wenani eliphelele. Izinyathelo ezincane ezisebenzayo ezilinganiselwe ezingu-9056 izinyathelo ngosuku (amaphesenti angu-31,9 wabesifazane abaphelele esifundweni). Imiphumela yalungiswa iminyaka yobudala, isimo sokumisa esikhathini, ukubhema, kanye nokwelashwa kwe-hormone.
Lokhu kungenye enye yobufakazi bokuthi umgomo wezinyathelo ezingu-10,000 ngosuku unganciphisa izingozi zezempilo nokukhuluphala. I-pedometer elula noma ukuqapha imfanelo okujabulisayo nokuxhumana kungasiza ukugqugquzela abesifazane ukuba bathuthele ngaphezulu usuku lonke .
Ukuzivocavoca ngezikhathi ezimbili kuya kwezintathu ngeviki lempilo yenhliziyo eMidlife
Ucwaningo lwaseBrithani lwabesifazane abangaphezu kwezigidi eziyi-1 balandela iminyaka eyisishiyagalolunye bathola ukuthi ukusebenzisa izikhathi ezimbili kuya kathathu ngesonto kuncishise ingozi yesifo senhliziyo, isifo sohlangothi kanye negazi ngamaphesenti angu-20 uma kuqhathaniswa nabesifazane abangasebenzi. Ukuhamba nokunye ukuzivocavoca ngokweqile njengokuhamba ngebhayisikili nokulima kwakuhlanganiswa nezingozi ezincishisiwe.
Ukuhamba Okumnyama Kukhuthaza Ukuthuthukiswa Kwemoya Ngcono Ngesikhathi Sokuya esikhathini
Kungumbuzo ojwayelekile ngokuthi yikuphi uhlobo lokuzivocavoca okungcono ekukhuliseni izinga lakho lomqondo namandla. Ingabe udinga ukugijima ukuze uzizwe uphezulu umgijimi? Ucwaningo olubikwe emhlanganweni weNyakatho American Menopause Society eWashington DC, 2011, wathola ukuthi ukuzivocavoca okulinganiselayo okufana nokuhamba okusheshayo kwakuyisimo esithuthukisa isimo sengqondo sabesifazane besifazane phakathi kokuzivocavoca ngamandla .
Abesifazane abasebenzisa amandla ngokulinganisela bavunyelwe ukukhetha ijubane ababeyifunayo esitokisini, kodwa babehlolisisa izinhliziyo zabo ukuqinisekisa ukuthi behamba ngokushesha ngokwanele ukuba babe ezingeni elilinganiselwe lokuqina. Abesifazane abanjalo nabo benza umsebenzi omkhulu wokuzivocavoca. Banikezwa ukuhlolwa kwengqondo kwemizwelo ngaphambi, ngesikhathi, nangemva kokuzivocavoca.
Ukuze kuvuselelwe imizwelo, kubangele bamomotheka, futhi kubanike umuzwa wenyuka, amandla okulinganisela ashaya ngamandla ngamandla. Eqinisweni, abesifazane ababesidinga kakhulu ukuzivocavoca njalo ngenxa yokungasebenzi noma isisindo basabela kancane kakhulu ekuzivocavoca ngamandla. Ngenxa yalokho, isiphetho sabacwaningi sasiwukuthi ukuzivocavoca umzimba okulinganisela kufanele kukhuthazwe kubabesifazane base-midlife.
Baphinde baphetha ngokuthi abesifazane kufanele bakhuthazwe ukuba bajabulele imisebenzi engokwenyama eyayibalulekile futhi bajabule.
Ukuzivocavoca Kunciphisa Ingozi Yokucindezeleka Ngokweminyaka Yokunqamuka Kwesimeni
Abesifazane abakhulile abanamazinga aphezulu kakhulu okucindezeleka kwanoma iyiphi inhlangano yobudala. Ucwaningo lulandele abesifazane abangu-2891 iminyaka eyishumi njengoba beqhubeka ngokuya esikhathini. Bathola ukuthi abesifazane abazuze abesifazane abasebenza ngokweqile babe nesifo esincane sokucindezeleka. Okuningi kwakungcono. Abesifazane abangasebenzi abakwazi ukucindezeleka, kuyilapho labo ababenomsebenzi omzimba kungenangqondo. Abesifazane abafezile iziqondiso zomsebenzi eziphakanyisiwe babe nesisindo esiphansi sokucindezeleka.
Izwi elivela
Ungahlali nesikhathi sokumisa esikhathini. Yenza ukuzibophezela ukuba usebenze usuku lonke futhi unciphise isikhathi osichitha uhlezi. Engeza isikhathi sokusebenza okuzinikezele futhi, ngokuhamba okusheshayo okuzokwenza inhliziyo yakho namaphaphu isebenze. Uzovuna izinzuzo ngamandla angcono, imizwa, nempilo.
> Imithombo:
> Armstrong MEG, Green J, Reeves GK, Beral V, Cairns BJ. Umsebenzi Omningi Wokwenyama Ungase Unganciphisi Ingozi Yezifo Zesifo Sezinyathelo Njengomsebenzi Oyingqayizivele: Ukufundwa Okukhulu Kwabesifazane E-United Kingdom. Ukujikeleza . 2015; 131 (8): 721-729. i-doi: 10.1161 / i-circulationaha.114.010296.
> Colpani V, Oppermann K, Spritzer PM. Ukuhlangana Phakathi Kokusebenza Komzimba Wokuzivocavoca kanye Nengozi Ephansi Yezinhliziyo Emakhayeni ase-Premenopausal, ePerimenopausal, nasePostenopausal. Ukunqamuka kwesikhathi: I-Journal ye-North American Menopause Society . 2012: 1. i-doi: 10.1097 / gme.0b013e318271b388.
> Dugan SA, uBromberger JT, Segawa E, Avery E, Sternfeld B. Inhlangano ephakathi kokusebenza komzimba kanye nezimpawu ezicindezelayo: Amadodakazi aseMiddle in SWAN. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2015; 47 (2): 335-342. i-doi: 10.1249 / mss.0000000000000407.
> Elavsky S, Micoogullari O. Izimpendulo Zemiqondo Yokwenza Ukuzivocavoca Okunamandla Kwabesifazane Abadala Aphakathi: Ukungafani Nemiphumela Yobungqabavu Obunamandla Nokwemvelo. Umhlangano weNyakatho YaseMelika Eyokunqopho Kwamadoda EWashington DC, 2011. Incwadi ethi Abstract, ikhasi 40.