Kodi Kusinthasintha kwa Mtima Ndi Chiyani Ndipo N'chifukwa Chiyani Kuli Kofunika Pa Thanzi Lanu?

Zamkati

• Kodi Kusinthasintha kwa Mtima Ndi Chiyani?
• Momwe Mungayesere Kusintha Kwa Mtima Wanu
• Kusiyanasiyana Kabwino motsutsana ndi Kuipa Kwa Mtima
• Kusinthasintha Kwa Mtima Ndi Thanzi Lanu
• Kugwiritsa Ntchito Kusintha Kwa Mapazi a Mtima Pazogwirira Ntchito Zolimbitsa Thupi
• Kusintha Kusintha Kwa Kugunda kwa Mtima Wanu
• Onaninso za

Ngati mutagwedeza thupi lathanzi ngati okondwerera chikondwerero cha Coachella, ndiye kuti muli nawoanamva kusinthasintha kwa kugunda kwa mtima (HRV). Komabe, pokhapokha ngati ndinu katswiri wamtima kapena katswiri wothamanga, mwayi ndiwe kuti simukudziwa chomwe chiri chenicheni.

Koma poganizira za matenda a mtima ndizomwe zimayambitsa imfa pakati pa amayi, muyenera kudziwa momwe mungathere za ticker yanu komanso momwe mungakhalire wathanzi-kuphatikizapo zomwe nambalayi imatanthauza pa thanzi lanu.

Kodi Kusinthasintha kwa Mtima Ndi Chiyani?

Kugunda kwa mtima—kuyeza kuchuluka kwa kugunda kwa mtima wanu pamphindi imodzi—kaŵirikaŵiri kumagwiritsiridwa ntchito kuyeza kulimba kwa mtima wanu.

"Kusinthasintha kwa mtima kumayang'ana kuchuluka kwa nthawi, mu milliseconds, yomwe imadutsa pakati pa kugunda kumeneku," akutero Joshua Scott, MD, dokotala wamkulu wazachipatala ku Cedars-Sinai Kerlan-Jobe Institute ku Los Angeles, CA. "Imayesa kusiyanasiyana kwa nthawi pakati pa kumenyedwa kumeneku-kawirikawiri kumaphatikizapo masiku, masabata, ndi miyezi."

Chosangalatsa ndichakuti, ngakhale kugunda kwa mtima kwanu kuli kofanana mphindi ziwiri zosiyana (chimodzimodzi nambala ya kumenya mtima pamphindi), kumenyako sikungakhale kosiyana mofanana.

Ndipo, mosiyana ndi kugunda kwa mtima wanu (komwe nambala yocheperako imakhala yabwino kwambiri), mukufuna kuti kusinthasintha kwa mtima wanu kukhale kwakukulu, akufotokoza katswiri wazamtima a Mark Menolascino MD, wolemba Heart Solution for Women. "HRV yanu iyenera kukhala yayikulu chifukwa, mwa anthu athanzi, kusiyanasiyana kwa kugunda kwamtima kumakhala kwachisokonezo. Nthawi ikamakhazikika pakati pa kumenyedwa, ndimomwe mumakonda kudwala." Ndi chifukwa chakuti HRV yanu imachepetsa, mtima wanu umakhala wosasinthasintha komanso momwe dongosolo lanu la mitsempha likugwira ntchito-koma zambiri pa izi pansipa.

Ganizirani za wosewera mpira wa tenisi koyambirira kwa volley: "Iwo abisala ngati kambuku, okonzeka kuyenda mbali ndi mbali," akutero Dr. Menolascino. "Ndiwosintha, amatha kusintha komwe mpira ukupita. Mukufuna kuti mtima wanu ukhale wosinthika mofananamo." Kusiyanasiyana kwakukulu kumawonetsa kuti thupi lanu limatha kusintha zochitika munthawi yochepa, akufotokoza.

Kwenikweni, kusinthasintha kwa kugunda kwa mtima kumayesa momwe thupi lanu lingapitirire mofulumira kuchokera kunkhondo-kapena-kuthawa kupita ku kupuma-ndi-kugaya, akufotokoza Richard Firshein, D.O., woyambitsa Firshein Center Integrative Medicine ku New York City.

Kuthekera uku kumayang'aniridwa ndi china chake chotchedwa autonomic nervous system, chomwe chimaphatikizapo dongosolo lamanjenje lomvera (kuthawa kapena kumenya) ndi dongosolo lamanjenje la parasympathetic (kukonzanso ndi kugaya), akufotokoza Dr. Menolascino. "HRV yapamwamba ikuwonetsa kuti mutha kusinthasintha mwachangu pakati pazinthu ziwirizi mwachangu," akutero. HRV yotsika imawonetsa kuti pali kusayenerana ndipo mayankho anu othawa kapena kumenyera akukakamizidwa (AKA muli opanikizika AF), kapena kuti sikugwira bwino ntchito. (Onani Zambiri: Kupsinjika Ndikupha Akazi Achimereka).

Mfundo yofunika kwambiri: Kafukufuku akuwonetsa kuti arrhythmia-mkhalidwe womwe kugunda kwa mtima kwanu kumathamanga kwambiri, kumachedwetsa kwambiri, kapena kumenya mosasinthasintha-angathe zimabweretsa kusintha kwakanthawi kwa HRV. Komabe, kusinthasintha kwenikweni kwa mtima kumayesedwa kwa milungu ndi miyezi. Chifukwa chake HRV yokwera kwambiri (werengani: kusintha kwakukulu) sikuwonetsa china chake cholakwika. M'malo mwake, zosiyana ndizowona. HRV yotsika imagwirizanitsidwa ndi chiopsezo chachikulu cha arrhythmia, pamene HRV yapamwamba imaganiziridwadi, 'cardio protective' kutanthauza kuti imathandiza kuteteza mtima ku zovuta zomwe zingatheke.

Momwe Mungayesere Kusintha Kwa Mtima Wanu

Njira yosavuta—komanso, TBH, yofikirika kwenikweni—njira yoyezera kugunda kwa mtima wanu ndi kuvala chowunikira kugunda kwa mtima kapena cholozera zochita. Ngati muvala Apple Watch, imangolemba pafupifupi kuchuluka kwa ma HRV mu pulogalamu ya Health. (Zokhudzana: Apple Watch Series 4 Ili ndi Zina Zosangalatsa Zathanzi ndi Zaumoyo). Mofananamo, Garmin, FitBit, kapena Whoop onse amayesa HRV yanu ndikuigwiritsa ntchito kukupatsirani chidziwitso pamagulu amthupi mwanu, momwe mumakhalira, komanso kugona mokwanira komwe mukufuna.

"Chowonadi ndichakuti, palibe kafukufuku wofufuza m'dera lino la smartwatches, chifukwa chake, ogula ayenera kukhala osamala pazolondola," atero a Natasha Bhuyan, M.D., One Medical Provider ku Phoenix, AZ. Izi zati, kafukufuku wina (waling'ono kwambiri) wa 2018 adapeza kuti data ya HRV kuchokera ku Apple Watch ndiyolondola. “Sindingapachike chipewa changa pa izi,” akutero Dr. Scott.

Zina zomwe mungachite poyesa kusinthasintha kwa kugunda kwa mtima wanu ndi monga: kupeza electrocardiogram (ECG kapena EKG), yomwe nthawi zambiri imachitikira kuofesi ya adokotala ndikuyesa magwiridwe antchito amagetsi mumtima mwanu; photoplethysmography (PPG), yomwe imagwiritsa ntchito kuwala kwa infrared kuti izindikire kusintha kosaoneka bwino kwa kugunda kwa mtima wanu ndi nthawi yomwe ili pakati pa kugunda kumeneko, koma kawirikawiri kumangochitika kuchipatala; ndi pacemakers kapena defibrillators, omwe ali kwenikweni kwa anthu omwe ali kale kapena omwe ali ndi matenda a mtima, kuti athe kuyeza kugunda kwa mtima kuti apitirizebe kuyang'anira matendawa. Komabe, popeza zambiri mwa izi zimafunikira kupita kwa dokotala, si njira zophweka zowonera HRV yanu, kupanga tracker yolimbitsa thupi kukhala kubetcha kwanu kopambana.

Kusiyanasiyana Kabwino motsutsana ndi Kuipa Kwa Mtima

Mosiyana ndi kugunda kwa mtima, komwe kumatha kuyezedwa ndikudziwitsidwa nthawi yomweyo, "zabwinobwino", "kutsika", kapena "kukwera", kusinthasintha kwa kugunda kwa mtima kumangokhala ndi tanthauzo m'momwe zimachitikira pakapita nthawi. (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Mtima Wanu Wopumula).

M'malo mwake, munthu aliyense ali ndi HRV yosiyana ndi yake, "akutero Froerer. Itha kukhudzidwa ndi zinthu zingapo monga zaka, mahomoni, magwiridwe antchito, komanso jenda.

Pachifukwachi, kuyerekezera kusinthasintha kwa kugunda kwa mtima pakati pa anthu osiyanasiyana sikutanthauza kwenikweni, atero Kiah Connolly, MD, dokotala wazachipatala wovomerezeka ku Kaiser Permanente ndi director director ndi Trifecta, kampani yopatsa thanzi. (Choncho, ayi, palibe nambala yabwino ya HRV.) "Ndizotanthauzo kwambiri ngati iyerekezedwa mkati mwa munthu yemweyo pakapita nthawi." Ichi ndichifukwa chake akatswiri amati, pomwe ECG pakadali pano ndiukadaulo wolondola kwambiri wopezeka poyerekeza HRV pakadali pano, wowonera zolimbitsa thupi yemwe amasonkhanitsa deta nthawi zonse ndipo amatha kuwonetsa HRV yanu kwa milungu ndi miyezi ndibwino.

Kusinthasintha Kwa Mtima Ndi Thanzi Lanu

Kusinthasintha kwa kugunda kwa mtima ndichizindikiro chachikulu cha thanzi lathunthu, atero Froerer. Ngakhale kusintha kwanu kwa HRV ndikofunikira kwambiri kuti mukhalebe tcheru, makamaka, "HRV yayikulu imalumikizidwa ndi magwiridwe antchito anzeru, kutha kuchira mwachangu, ndipo, popita nthawi, imatha kukhala chisonyezo chachikulu cha thanzi labwino komanso wathanzi, "akutero. Kumbali inayi, HRV yotsika imalumikizidwa ndi matenda monga kukhumudwa, matenda ashuga, kuthamanga kwa magazi, komanso chiwopsezo cha matenda amtima, akutero.

Nayi chinthu: Ngakhale kuti HRV yabwino yakhala ikugwirizana ndi thanzi labwino, kafukufuku sanayang'ane njira zamakono za HRV zokwanira kupanga zifukwa zenizeni zokhudzana ndi HRV ndi thanzi lanu, akutero Dr. Menolascino.

Komabe, kusinthasintha kwa kugunda kwa mtima ndi, chizindikiro, chabwino cha kupsinjika kwanu komanso momwe thupi lanu limagwirira ntchito kupsinjika. "Kupsinjika kumeneku kumatha kukhala kwakuthupi (monga kuthandiza mnzako kusuntha kapena kumaliza kulimbitsa thupi kwambiri) kapena mankhwala (monga kuchuluka kwa ma cortisol kuchokera kwa abwana akukuyimbirani kapena kumenya nkhondo ndi wina wofunika)," akufotokoza Froerer. M'malo mwake, ubale wa HRV pamavuto akuthupi ndi chifukwa chake amamuwona ngati chida chothandiza chophunzitsira ndi othamanga ndi makochi. (Zokhudzana: Njira 10 Zodabwitsa Zomwe Thupi Lanu Limachitira Kupsinjika Maganizo)

Kugwiritsa Ntchito Kusintha Kwa Mapazi a Mtima Pazogwirira Ntchito Zolimbitsa Thupi

Ndizofala kuti othamanga aziphunzitsa makamaka m'dera lawo la kugunda kwa mtima. "Kusiyanasiyana kwa kugunda kwa mtima ndikuwonekeranso mozama pamaphunziro amenewo," akutero Dr. Menolascino.

Mwambiri, "Anthu omwe sanaphunzitsidwe kwambiri amakhala ndi ma HRV ochepa kuposa anthu omwe amaphunzitsidwa bwino komanso kuchita masewera olimbitsa thupi pafupipafupi," akutero Dr. Scott.

Koma HRV itha kugwiritsidwanso ntchito kuwonetsa ngati wina waphunzira kwambiri. "HRV ikhoza kukhala njira yowonera kuchuluka kwa kutopa ndi kuthekera kochira," akufotokoza Froerer. "Ngati mukukumana ndi ma HRV ochepa mukadzuka, ndicho chizindikiro choti thupi lanu limapanikizika kwambiri ndipo muyenera kuchepetsa kulimbitsa thupi kwanu tsiku lomwelo." Momwemonso, ngati muli ndi HRV yayikulu mukadzuka, zikutanthauza kuti thupi lanu limakhala labwino ndikukonzekera kutsatira. (Zokhudzana: Zizindikiro za 7 Mumafunikira Tsiku Lopumula)

Ichi ndichifukwa chake othamanga ena ndi makochi adzagwiritsa ntchito HRV ngati chimodzi mwa zizindikiro zambiri za momwe munthu akusinthira ku dongosolo la maphunziro ndi zofuna za thupi zomwe zimayikidwa pa iwo. "Matimu ambiri akatswiri komanso osankhika akugwiritsa ntchito HRV, ndipo ngakhale magulu ena ophatikizana," akutero a Jennifer Novak C.S.C.S. Mwini wa PEAK Symmetry Performance Strategies ku Atlanta. "Makochi amatha kugwiritsa ntchito zosewerera za osewera kuti asinthe kuchuluka kwa maphunziro awo kapena kukhazikitsa njira zowathandizira kuti zithandizire bwino munthawi yodziyimira pawokha."

Koma, simuyenera kukhala akatswiri kuti mugwiritse ntchito HRV pophunzitsa. Ngati mukukonzekera mpikisano, kuyesa kuika CrossFit Open, kapena kungoyamba kupita ku masewera olimbitsa thupi nthawi zonse, kufufuza HRV yanu kungakhale kopindulitsa kukuthandizani kudziwa pamene mukupita molimbika, akuti Froerer.

Kusintha Kusintha Kwa Kugunda kwa Mtima Wanu

Chilichonse zomwe zimaonedwa kuti n’zabwino pa thanzi lanu lonse—kuwongolera kupsinjika maganizo, kudya bwino, kugona maola asanu ndi atatu usiku uliwonse, ndi kuchita maseŵera olimbitsa thupi—ndizothandiza kusinthasintha kwa kugunda kwa mtima wanu, anatero Dr. Menolascino.

Kumbali inayi, kukhala wongokhala, kusowa tulo, kumwa mowa mopitirira muyeso kapena fodya, kukhala ndi nkhawa kwa nthawi yaitali, kudya zakudya zopanda thanzi, kapena kunenepa kwambiri / kunenepa kwambiri kungayambitse HRV yotsika kwambiri, anatero Dr. Menolascino. (Zogwirizana: Momwe Mungasinthire Kupanikizika Kukhala Mphamvu Yabwino)

Mumazosowa kuwunika kusinthasintha kwa kugunda kwa mtima wanu? Ayi, sichoncho. "Ndi chidziwitso chabwino kudziwa, koma ngati mukuchita masewera olimbitsa thupi kale komanso kukhathamiritsa thanzi lanu, ndiye kuti HRV yanu ili pamwamba," akutero Sanjiv Patel, MD, dokotala wamtima ku MemorialCare Heart & Vascular Institute ku Orange Coast Medical Center. ku Fountain Valley, CA.

Komabe, zitha kukhala zothandiza ngati mungalimbikitsidwe ndi deta. Mwachitsanzo, "kukhala ndi chidziwitso mosavuta kungakhale chikumbutso chothandiza kwa othamanga a CrossFit kuti asamaphunzitse mopitirira muyeso, kuti makolo azikhala odekha pozungulira ana awo, kapena kwa ma CEO omwe ali pamavuto opumira," akutero Dr. Menolascino.

Chofunikira ndichakuti kusinthasintha kwa kugunda kwamtima ndi chida chimodzi chokha chothandizira kuyeza thanzi lanu, ndipo ngati mwavala kale tracker yotha kugwiritsa ntchito HRV, ndikofunikira kuyang'ana nambala yanu. Ngati HRV yanu iyamba kutsika, itha kukhala nthawi kuti muwone doc, koma ngati HRV yanu itayamba kusintha mukudziwa kuti mukukhala bwino.

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