Iyintoni inqanaba lokwahluka kwentliziyo kwaye kutheni ibalulekile kwimpilo yakho?

Umxholo

• Yintoni umahluko wenqanaba lentliziyo?
• Indlela yokulinganisa ukulinganiswa kweentliziyo zakho
• Kulungile vs.
• Ukwahluka kwenqanaba lentliziyo kunye nempilo yakho
• Sebenzisa ukwahluka kwenqanaba lentliziyo kuLwazi lokuSebenza ngokuLunga
• Ukuphucula ukuguquguquka kweNtliziyo yakho
• Uphengululo lwe

Ukuba ungcangcazelisa umkhondo wokuqina onjengomnyhadala we-rock metallic fanny pack ngexesha le-Coachella, amathuba okubandivile Ukwahluka kwezinga lentliziyo (HRV). Sekunjalo, ngaphandle kokuba ungumdlali we-cardiologist okanye umdlali oqeqeshiweyo, amathuba okuba awuyazi ukuba yintoni kanye kanye.

Kodwa xa ucinga ngesifo sentliziyo ngoyena nobangela uphambili wokusweleka kwabasetyhini, kuya kufuneka uyazi kangangoko malunga nokufumana isitikha sakho nendlela yokugcina sisempilweni- kubandakanya nokuba eli nani lithetha ntoni kwimpilo yakho.

Yintoni umahluko wenqanaba lentliziyo?

Ukubetha kwentliziyo-umlinganiselo wokuba intliziyo yakho ibetha kangaphi ngomzuzu-idla ngokusetyenziswa ukulinganisa ukusebenza kwentliziyo yakho.

"Ukwahluka kwenqanaba lentliziyo kujonga ukuba lingakanani ixesha, kwii-millisecond, ezidlula phakathi kwezo zibetha," utshilo uJoshua Scott, MD, ugqirha wezonyango kwezonyango eCedars-Sinai Kerlan-Jobe Institute eLos Angeles, CA. "Ilinganisa ukuhluka kwexesha phakathi kwezo zibethe-ngokuqhelekileyo zihlanganiswe kwiintsuku, iiveki kunye neenyanga."

Okubangel 'umdla kukuba, nokuba izinga lentliziyo yakho liyafana kwimizuzu emibini eyahlukeneyo (ngokufanayo inombolo Ukubetha kwentliziyo ngomzuzu), ezo zibetha zinokungabikho ngendlela efanayo.

Kwaye, ngokungafaniyo nenqanaba lokuphumla kwentliziyo yakho (apho inani elisezantsi lingcono ngokubanzi), ufuna ukuba izinga lokungafani kwenqanaba lentliziyo libe phezulu, uyachaza ugqirha wentliziyo uMark Menolascino MD, umbhali weSisombululo seNtliziyo sabafazi. "I-HRV yakho kufuneka ibe phezulu kuba, kubantu abasempilweni, ukuguquguquka kweentliziyo kuphazamisekile. Xa ixesha lizinzile phakathi kweebhithi, usengozini yokugula." Kungenxa yokuba i-HRV yakho isezantsi, intliziyo yakho iguquguqukayo kwaye ngakumbi inkqubo yakho ye-nervous autonomic isebenza-kodwa ngaphezulu koku kungezantsi.

Cinga ngomdlali wentenetya xa eqalisa ivoli: “Zigobile njengengwe, zilungele ukushukuma kwelinye icala,” utsho uGqr. Menolascino. "Banamandla, bayakwazi ukulungelelanisa apho ibhola iya khona. Ufuna ukuba intliziyo yakho ilungelelanise ngokufanayo." Umahluko omkhulu ubonakalisa ukuba umzimba wakho unokuziqhelanisa nemeko ethile kwisaziso somzuzu, uyacacisa.

Ngokusisiseko, ukuguquguquka kwesantya sentliziyo kulinganisa indlela umzimba wakho onokuhamba ngayo ngokukhawuleza ukusuka ekulweni-okanye-ukubhabha ukuya kwindawo yokuphumla kunye nokugaya, kuchaza uRichard Firshein, D.O., umseki weFirshein Centre Integrative Medicine kwisiXeko saseNew York.

Esi sixhobo silawulwa yinto ebizwa ngokuba yi-autonomic nervous system, equka inkqubo ye-nervous system (indiza okanye ukulwa) kunye nenkqubo ye-nervous parasympathetic (ukusetha kwakhona kunye nokugaya), kuchaza uDkt Menolascino. I-HRV ephezulu ibonisa ukuba ungatshintsha-tshintsha emva kwale nkqubo zimbini ngokukhawuleza, utshilo. I-HRV ephantsi ibonisa ukuba kukho ukungalingani kwaye nokuba impendulo yakho yokubaleka-okanye-yokulwa ikhatelwe kwi-overdrive (AKA unoxinzelelo lwe-AF), okanye ayisebenzi ngokugqibeleleyo. (Jonga ngakumbi: Uxinzelelo luyabulala abaseTyhini baseMelika).

Enye ingcaciso ebalulekileyo: Uphando lubonisa ukuba i-arrhythmia-imeko xa intliziyo yakho ibetha ngokukhawuleza, icotha kakhulu, okanye ibetha ngokungaqhelekanga-unako kukhokelela kwiinguqu ze-HRV zexesha elifutshane. Nangona kunjalo, ukuguquguquka kweqondo lokwenyani kwentliziyo kulinganiswa kwiiveki kunye neenyanga. Ke iHRV ephezulu kakhulu (funda: umahluko omkhulu) ayibonisi into embi. Ngapha koko, okwahlukileyo kuyinyani. I-HRV esezantsi inxulunyaniswa ne-arrhythmia yomngcipheko omkhulu, ngelixa i-HRV ephezulu ithathelwa ingqalelo, 'cardio kinga' ethetha ukuba iyanceda ukukhusela intliziyo ngokuchasene ne-arrhythmias.

Indlela yokulinganisa ukulinganiswa kweentliziyo zakho

Eyona ndlela ilula- kwaye, i-TBH, ifikeleleke kuphela-indlela yokulinganisa ukungafani kwenqanaba lentliziyo kukunxiba ukubek'esweni kwentliziyo okanye umkhondo womsebenzi. Ukuba unxiba i-Apple Watch, iya kurekhoda ngokuzenzekelayo ukufundwa kwe-HRV ephakathi kwi-app yezempilo. (Eyeleleneyo: I-Apple Watch Series 4 Inezinye iimpawu zeMpilo ezonwabisayo kunye neMpilo). Ngokufanayo, i-Garmin, i-FitBit, okanye i-Whoop yonke ilinganisa i-HRV yakho kwaye uyisebenzise ukukunika ulwazi malunga namanqanaba oxinzelelo lomzimba wakho, ukuba uchache kangakanani, kunye nokuba ufuna ukulala kangakanani.

"Inyaniso kukuba, akukho zifundo zophando oluqinileyo kule ndawo ethile yee-smartwatches, ngoko ke, abathengi kufuneka balumke malunga nokuchaneka kwabo," kusho uNatasha Bhuyan, M.D., uMboneleli wezoNyango omnye ePhoenix, AZ. Oko kwathiwa, olunye (kakhulu, luncinci kakhulu) uphando lwe-2018 lufumene ukuba idatha ye-HRV evela kwi-Apple Watch ichanekile. "Andizukuxhoma umnqwazi wam kule nto," nangona kunjalo, utshilo uGqirha Scott.

Olunye ukhetho lokulinganisa ukwahluka kwenqanaba lentliziyo lubandakanya: ukufumana i-electrocardiogram (ECG okanye i-EKG), edla ngokwenziwa kwiofisi kagqirha kwaye ilinganise ukusebenza kombane wentliziyo yakho; i-photoplethysmography (PPG), esebenzisa ukukhanya kwe-infrared ukufumana utshintsho olufihlakeleyo kwintliziyo yakho kunye nexesha phakathi kwezo zibetha, kodwa zihlala zenziwa kuphela esibhedlele; kunye ne-pacemakers okanye i-defibrillators, ngokwenene kuphela abantu abasele benesifo senhliziyo okanye abanesifo senhliziyo, ukulinganisa ngokuzenzekelayo ukuguquguquka kwesantya senhliziyo ukugcina iithebhu kwisifo. Nangona kunjalo, kuba uninzi lwezi zifuna ukuya kugqirha, ayizondlela zilula ncam zokugcina iithebhu kwi-HRV yakho, ukwenza umkhondo wokuqina komzimba ubhejo lwakho olungcono.

Kulungile vs.

Ngokungafaniyo nokubetha kwentliziyo, okunokulinganiswa kwaye kwangoko kubhengezwe, "okuqhelekileyo", "okuphantsi", okanye "okuphezulu", ukwahluka kwenqanaba lentliziyo kunentsingiselo kuphela kwindlela elihamba ngayo ngokuhamba kwexesha. (Idibeneyo: Yintoni omele uyazi malunga nokuphumla kwentliziyo yakho).

Endaweni yokuba, wonke umntu une-HRV eyahlukileyo eqhelekileyo kubo, utshilo uFroerer. Inokuchaphazeleka kuluhlu olubanzi lwezinto ezinje ngobudala, iihomoni, inqanaba lomsebenzi, kunye nesini.

Ngeso sizathu, ukuthelekisa ukuguquguquka kwesantya sentliziyo phakathi kwabantu abahlukeneyo akuthethi nto ingako, utshilo u-Kiah Connolly, M.D., ugqirha wezonyango olungxamisekileyo oqinisekiswe yibhodi e-Kaiser Permanente kunye nomlawuli wezempilo kunye ne-Trifecta, inkampani yezondlo. (Ke, hayi, akukho nombolo ifanelekileyo ye-HRV.) "Inentsingiselo ngakumbi xa ithelekiswa nomntu omnye ngokuhamba kwexesha." Yiyo loo nto iingcali zisithi, ngelixa i-ECG yeyona teknoloji ichanekileyo ekhoyo yokulinganisa i-HRV ngalo mzuzu, umkhondo wokuqina komzimba uqokelela rhoqo idatha kwaye unokubonisa i-HRV yakho kwiiveki nasezinyanga igqibelele.

Ukwahluka kwenqanaba lentliziyo kunye nempilo yakho

Ukwahluka kwenqanaba lentliziyo sisalathiso esihle sempilo kunye nokuqina, utshilo uFroerer. Nangona utshintsho lwakho lwe-HRV lubaluleke kakhulu ukugcina iliso, ngokuqhelekileyo, "i-HRV ephezulu inxulunyaniswa nokwanda komsebenzi wokuqonda, ukukwazi ukubuyela ngokukhawuleza, kwaye, ngokuhamba kwexesha, ingaba ngumqondiso omkhulu wokuphucula impilo kunye nokuphucula impilo kunye nokuziphatha." ukufaneleka, "utshilo. Ngakolunye uhlangothi, i-HRV ephantsi ihambelana neemeko zempilo ezifana nokudandatheka, isifo sikashukela, uxinzelelo lwegazi oluphezulu, kunye nomngcipheko wesifo senhliziyo, uthi.

Nantsi into: Ngelixa i-HRV elungileyo ibotshelelwe kwimpilo entle, uphando alukhange lujonge iipateni ze-HRV ezinobunkunkqele ngokwaneleyo ukwenza ingxelo ebambekayo yesizathu-kunye nesiphumo malunga ne-HRV kunye nempilo yakho, utshilo uGqr. Menolascino.

Okwangoku, ukwahluka kwenqanaba lentliziyo, ubuncinci, sisalathiso esihle soxinzelelo lwakho kunye nokuba umzimba wakho uluqhuba njani uxinzelelo. "Olo xinzelelo lunokuba ngumzimba (njengokunceda umhlobo ukuba ahambe okanye agqibe umsebenzi omkhulu) okanye imichiza (njengokonyuka kwamanqanaba e-cortisol evela kumphathi okhwazayo okanye ukulwa nomnye obalulekileyo)," kuchaza uFroerer. Ngapha koko, ubudlelwane be-HRV noxinzelelo lomzimba sisizathu sokuba ithathwe njengesixhobo soqeqesho esiluncedo ngabadlali kunye nabaqeqeshi. (Idibeneyo: Iindlela ezili-10 ezingaqhelekanga Umzimba wakho uhlangabezana noxinzelelo)

Sebenzisa ukwahluka kwenqanaba lentliziyo kuLwazi lokuSebenza ngokuLunga

Kuqhelekile ukuba iimbaleki ziqeqeshe ngokukodwa kwindawo yazo yesantya sentliziyo. Ukwahluka kwenqanaba lentliziyo kukujonga okunzulu ngakumbi kolo qeqesho, utshilo uGqirha Menolascino.

Njengomgaqo jikelele, "Abantu abangaqeqeshwanga kancinci baya kuba ne-HRV ephantsi kunabantu abaqeqeshwe ngakumbi nabenza imithambo rhoqo," utshilo uGqirha Scott.

Kodwa i-HRV inokusetyenziselwa ukubonisa ukuba umntu uqeqesho olugqithisileyo. "I-HRV inokuba yindlela yokubona izinga lokudinwa komntu kunye nokukwazi ukuchacha," kuchaza uFroerer. "Ukuba ufumana i-HRV esezantsi xa uvuka, eso sisalathiso sokuba umzimba wakho uxinekile kwaye kufuneka wehlise amandla omthambo wakho ngaloo mini." Ngokufanayo, ukuba une-HRV ephezulu xa uvuka, oko kuthetha ukuba umzimba wakho uziva ulungile kwaye ulungele ukufumana emva kwayo. (Idibeneyo: Iimpawu ezi-7 ngokuLufuna ngokuBalulekileyo uMhla woPhumlo)

Yiyo loo nto ezinye iimbaleki kunye nabaqeqeshi beya kusebenzisa i-HRV njengenye yezalathi ezininzi zendlela umntu aziqhelanisa ngayo nerejimeni yoqeqesho kunye neemfuno zefiziyoloji ezibekwe kubo. "Uninzi lwamaqela ezemidlalo aqeqeshiweyo kunye namaqela aphakamileyo asebenzisa iHRV, kunye namaqela athile," utsho uJennifer Novak C.S.C.S. umnini we-PEAK Symmetry Performance Strategies e-Atlanta. "Abaqeqeshi banokusebenzisa idatha yabadlali ukulungelelanisa imithwalo yoqeqesho okanye ukuphumeza izicwangciso zokubuyisela ukuxhasa ibhalansi kwinkqubo ye-nervous autonomic."

Kodwa, awunyanzelekanga ukuba ube ubalaseleyo ukuze usebenzise i-HRV kuqeqesho lwakho. Ukuba ulungiselela ugqatso, uzama ukubeka indawo kwiCrossFit evulekileyo, okanye ukuqala ukuya ejimini rhoqo, ukulandelela i-HRV yakho kunokuba luncedo ekukuncedeni uyazi xa usiya nzima kakhulu, utshilo uFroerer.

Ukuphucula ukuguquguquka kweNtliziyo yakho

Nantoni na kuthathwa njengelungileyo kwimpilo yakho yonke-ukulawula amanqanaba akho oxinzelelo, ukutya kakuhle, ukulala iiyure ezisibhozo ubusuku bonke, kunye nokwenza umthambo-kukulungele ukuguquguquka kwentliziyo yakho, utsho uDkt. Menolascino.

Kwi-flipside, ukuhlala phantsi, ukungabikho kokulala, ukusetyenziswa ngokugqithiseleyo kotywala okanye icuba, ixesha elide loxinzelelo oluphezulu, ukungondleki kakuhle, okanye ukufumana ubunzima / ukutyeba kunokubangela i-HRV ehlayo, uthi uDkt Menolascino. (Idibeneyo: Uluguqula njani uxinzelelo lube ngamandla aqinisekileyo)

Uyaisidingo Ukujonga ukungafani kwenqanaba lentliziyo yakho? Hayi, akunjalo. "Lulwazi oluhle ukwazi, kodwa ukuba wenza umthambo kwaye uphucula impilo yakho, amathuba okuba i-HRV yakho ikwicala eliphezulu," utshilo uSanjiv Patel, MD, ugqirha wentliziyo kwi-MemorialCare Heart kunye ne-Vascular Institute kwiZiko lezoNyango lase-Orange Coast. e Fountain Valley, CA.

Okwangoku, kunokuba luncedo ukuba ukhuthazwa yidatha. Umzekelo, "ukufumana idatha ngokulula kunokuba sisikhumbuzo seembaleki zeCrossFit ukuba zingaziqeqeshi kakhulu, ukuba abazali bazole xa bephakathi kwabantwana babo, okanye kwii-CEO kwiimeko zoxinzelelo oluphezulu zokuphefumla," utshilo uGqirha Menolascino.

Eyona nto iphambili kukuba ukwahluka kwenqanaba lesinye sezixhobo eziluncedo ekulinganiseni impilo yakho, kwaye ukuba sele unxibe umkhondo we-HRV, kufanelekile ukuba ujonge inombolo yakho. Ukuba i-HRV yakho iqala ukuhla, kusenokuba lixesha lokuba ubone i-doc, kodwa ukuba i-HRV yakho iqala ukuphucula uyazi ukuba uphila kakuhle.

Uphengululo lwe