**Abinci**
A cewar masanin abinci Rick Miller: "A lokacin da mutum ya kai tsakiyar shekarunsa 40, canje-canje na jiki da yawa sun riga sun faru. Testosterone yana raguwa da kusan 1-2% kowace shekara tun daga tsakiyar shekarun 30, insulin sensitivity yana raguwa, kuma ikon hanta na sarrafa wasu sinadarai yana canzawa. Abincin da ya sa mutum ya kasance mai ƙarfi da kuzari a shekarunsa 30 kawai ya daina aiki."
Hakanan metabolism na maza yakan ragu a tsakiyar shekaru. Miller ya ce wannan ba saboda tsufa ba ne, amma saboda asarar tsoka da ke zuwa da shi—don haka cin abinci ba shine mafita ba. "Rage adadin kuzari—musamman idan yana nufin cin ƙarancin furotin—yana ƙara saurin asarar tsoka, wanda kuma yana ƙara rage metabolism, yana haifar da zagayowar da maza ke ƙoƙarin karya," in ji shi.
Hanya mafi kyau ita ce mayar da hankali kan cin ƙarin furotin, tare da horar da ƙarfi a dakin motsa jiki. "Bincike na baya-bayan nan ya nuna cewa maza masu shekaru sama da 40 suna buƙatar cin furotin tsakanin 1.6g zuwa 2.2g a kowace kilogiram na nauyin jiki kowace rana don kula da injin metabolism wanda ke sarrafa sukarin jini, yana tallafawa aikin hormone, kuma yana ƙayyade yadda mutum ke tsufa. Hakanan maza su iyakance carbohydrates masu tsafta, kamar burodi da taliya, don kiyaye insulin a daidaito."
Yayin da furotin shine mafi mahimmancin "macronutrient" ga maza masu matsakaicin shekaru, Miller ya ce buƙatun micronutrient nasu ma yana canzawa a wannan lokacin. "Ƙarfin magnesium yana raguwa, samar da vitamin D ta fata yana raguwa, kuma zinc—wanda ke taka rawa kai tsaye a samar da testosterone—yawanci yana ƙasa a cikin maza da ke cin abinci mai yawan sarrafawa na Yamma. Wannan yana shafar kuzari, tunani, yanayi, da tsarin jiki." Don rama wannan, maza su ba da fifiko ga abinci masu arzikin magnesium (gyada, tsaba, da kiwo), vitamin D (qwai, man hanta na cod, da namomin kaza), da zinc (kifi mai ƙwari da legumes).
**Yawancin cututtuka na yau da kullun suna farawa a hankali a tsakiyar shekaru kafin su bayyana shekaru da yawa bayan haka**
Ciwon zuciya shine babban mai kashe maza masu shekaru 45-54. Yawancin lokaci ana ganinsa a matsayin matsalar cholesterol, amma Miller ya ce wannan abu ne mai sauƙi: "Hoton da ya fi dacewa ya ƙunshi ƙananan kumburi na yau da kullun, juriya insulin, da rashin aikin endothelial [lalacewar rufin jini]." Duk waɗannan za a iya inganta su sosai tare da abinci mai kyau. Yawancinmu muna cin omega-6 da yawa (wanda ake samu a cikin mai mai tsafta da abinci da aka sarrafa) kuma ba mu isasshen omega-3 (wanda ake samu a cikin kifi mai mai).
"Ci kashi biyu zuwa uku a mako na salmon, mackerel, sardines, herring, ko trout yana taimakawa kai tsaye ga kumburi, aikin kwakwalwa, da lafiyar zuciya," in ji shi. "Yawan shan polyphenols (daga kayan lambu masu launi da berries) da isasshen fiber na abinci (musamman nau'in mai narkewa daga oats da legumes) yana taimakawa wajen sarrafa haɗarin zuciya—kamar yadda guje wa abinci da aka sarrafa sosai, wanda ke haifar da kumburi da ƙara juriya insulin." Hakanan ya kamata a iyakance barasa, saboda yana "rage samar da testosterone, yana rushe matakan barci mai zurfi inda ake samar da testosterone, kuma yana ƙara kumburi a lokacin rayuwa da maza ba za su iya iya jurewa ba." Manyan likitocin Burtaniya sun ba da shawarar kada a wuce raka'a 14 a mako, a yada su a cikin akalla kwanaki uku ba tare da barasa ba.
A ƙarshe, a kula da cin abinci da dare. "Cin yawancin abincinku da wuri a rana yana dacewa da yanayin cortisol da insulin na jiki, yana inganta aikin metabolism da barci."
**Kafin matsaloli su fara taruwa, ka yi tunanin motsa jiki a matsayin saka hannun jari a 'fensho na ƙarfi'**
**Motsa jiki**
"Tsakiyar shekaru shine mafi mahimmancin lokaci don tsara lafiyarmu ta gaba da 'yancin kai," in ji David Vaux, marubucin **Stronger: 10 Exercises for a Longer Healthier Life**. "Yawancin cututtuka na yau da kullun suna farawa a hankali a cikin waɗannan shekarun, kafin su bayyana shekaru da yawa bayan haka."
Rage waɗannan haɗarin yana buƙatar fiye da aiki mai sauƙi. Ya ce, "Cardio har yanzu yana da mahimmanci ga lafiyar zuciya, sarrafa nauyi, da jin daɗin tunani. Amma tafiya matakai 10,000 a rana ba zai kare mu daga zama masu rauni yayin da muke tsufa ba. Bincike ya nuna cewa mutanen da ke da ƙarancin tsoka da ƙarfi suna da yuwuwar mutuwa da wuri. Shi ya sa maza masu matsakaicin shekaru ke buƙatar matakai da horar da ƙarfi."
Bayan shekaru 30, yawan tsoka yana fara raguwa da kashi 3 zuwa 8 a kowace shekara goma, wanda ke haifar da ƙarancin ƙarfi da aiki. Vaux ya bayyana, "Tsayar da tsokar mu ta ƙarfi ta hanyar horar da juriya yana kama da tabbatar da ikon jikinmu na yin aiki na yau da kullun. Idan muka yi watsi da shi, ikonmu na murmurewa daga rauni, yaƙi da cututtuka, ko ma tunani a sarari zai sha wahala yayin da muke tsufa. Ba game da yadda muke kama ba. Game da kiyaye aikinmu, juriya, da ingancin rayuwa."
NHS ta ba da shawarar aƙalla zaman horar da juriya guda biyu a kowace mako, ta amfani da nauyi, nauyin jiki, ko injunan motsa jiki. Vaux yana goyan bayan motsa jiki na ƙarfi na aiki kamar lunges, squats, da pull-ups saboda "suna aiki da haɗin gwiwa da yawa da ƙungiyoyin tsoka a lokaci guda, suna inganta daidaito, daidaitawa, da ƙarfi na ainihi." Ya ba da shawarar yin tunanin motsa jiki a matsayin gina "fensho na ƙarfi, wanda ke tallafawa kusan kowane bangare na tsufa mai lafiya."
Yayin da horar da juriya ya zama mafi mahimmanci a tsakiyar shekaru, ya yi gargaɗi game da halin "ba zafi ba, ba riba ba." "Yawancin maza a tsakiyar shekaru har yanzu suna horar da tunanin 'tafi da ƙarfi ko tafi gida' da suke da shi a shekarun 20s. Abin takaici, wannan yakan ci tura yayin da kuke tsufa—ba za ku iya horarwa akai-akai ba idan koyaushe kuna rauni. Mabuɗin shine ɗaukar farfadowa da mahimmanci kamar horarwa. Koyon lura da gajiya, taurin kai, ko zafi da daidaita motsa jikinku daidai shine abin da ke raba lafiyar rayuwa daga kashe watanni a gefe tare da raunin da za a iya gujewa."
**Kula da fata**
Wasu labarai masu daɗi! A cewar Dr. David Jack, likitan kwalliya, "Maza suna farawa da fa'idar tsari akan mata: fata mai kauri, collagen da yawa, da glandan mai masu aiki—duk waɗannan suna ba da bayyanar da ta fi ƙarfi. A lokacin menopause, mata suna rasa collagen da sauri, yayin da raguwa ya fi tsayi ga maza."
Labari mara daɗi? "Maza suna samun layuka masu zurfi, musamman a goshi da tsakanin gira, kuma kyallen jiki masu nauyi a ƙasan fuska na iya yin rauni saboda tsokoki masu ƙarfi." Hakanan, "yin amfani da ƙarancin sunscreen yana nufin maza galibi suna da lalacewar fata mai yawa a lokacin da suke neman taimako." Ya ba da shawarar sanya SPF a matsayin fifikonku, tunda hasken rana shine babban dalilin tsufa na fata.
Sauran abubuwan rayuwa ma suna da mahimmanci. "Rashin barci mai kyau yana cutar da hanyoyin gyaran fata, kuma damuwa na yau da kullun yana ɗaga cortisol, wanda ke shafar samar da collagen kuma yana lalata shingen fatar ku." Har yanzu, furotin shine babban abokin ku. "Yana tallafawa tsarin collagen, yayin da abinci mai arzikin antioxidants daga 'ya'yan itatuwa masu launi, kayan lambu, gyada, da tsaba yana taimakawa karewa daga lalacewa daga hasken UV da gurɓata."
A cikin duniyar da ke cike da masu tasiri da hanyoyin da ke da rikitarwa, kula da fata na iya zama abin mamaki. A cewar Jack, kuna buƙatar matakai uku kawai a safiya. "Yi amfani da mai tsaftacewa tare da AHA (lactic ko glycolic acid) ko BHA (salicylic acid) don cire mai mai yawa da taimaka wa maza da ke samun toshe pores ko gashin da ya shiga ciki daga aski. Sannan a shafa serum antioxidant, kamar wanda ke da vitamin C, kuma a gama da moisturizer wanda ke da SPF 50 ko sama da shi—wannan shine hanya mafi mahimmanci don adana collagen da hana tabo masu duhu. Da yamma, a sake tsaftacewa sannan a yi amfani da retinoid, wanda shine ɗayan mafi ingantattun sinadarai don haɓaka collagen da inganta layuka masu kyau da rubutu. Kuna iya ƙara moisturizer mai sauƙi a saman idan an buƙata."
Taimako yana canza yadda kwakwalwa ke sarrafa damuwa. Yana da mahimmanci a saka hannun jari a cikin waɗannan dangantaka kafin rikici ya faru.
Kuna jin kamar ƙafafun hankaka na ku suna buƙatar wani abu mai ƙarfi? "Botox har yanzu shine mafita ga yawancin maza, musamman ga layukan goshi da fusata, tunda yana iya taimakawa rage kamannin gajiya," in ji Jack. "Hyaluronic acid fillers suna ƙara shahara, musamman don maido da ma'anar layin muƙamuƙi ko goyon bayan tsakiyar fuska. Ya kamata a mai da hankali kan sanyawa mai zurfi maimakon ƙara girma ga pads na mai, wanda zai iya haifar da kumburi." A halin yanzu, lasers da microneedling na iya haɓaka collagen da inganta rubutun fata, sautin, da elasticity.
"Jigon gama gari shine sirri," in ji Jack. "Hanya mafi kyau ta haɗa da ƴan jiyya don ƙirƙirar ra'ayi na gaba ɗaya na kama da lafiya. Ƙananan hanyoyin da aka tsara da kyau suna ba da sakamako na halitta fiye da jiyya masu tsauri na lokaci ɗaya." Ya ba da shawarar neman masu aiki da "ƙwararrun likita mai ƙarfi, cikakken fahimtar yanayin fuska, da kuma kyan gani mai ra'ayin mazan jiya. Tattaunawa ya kamata su kasance masu zurfi, tare da bayanin abin da ke haifar da tsarin tsufa da yadda kowane jiyya ke taimakawa. Kasancewa a bayyane game da haɗari da rikice-rikice ma yana da mahimmanci."
Dubi hoton a cikin cikakken allo
Rashin testosterone na iya shafar yanayi, kuzari, tunani, da aikin jima'i, don haka ya cancanci kulawar likita, ba a watsar da shi ba.
**Lafiyar hankali**
Maza masu matsakaicin shekaru suna da haɗarin kashe kansa mafi girma fiye da kowane rukuni, duk da haka ba su da yuwuwar neman taimako. A cewar Dr. Jonathan Garabette, masanin ilimin hauka da psychotherapy a Reborne Longevity: "Rashin aikin yi, kisan aure, damuwa na kuɗi, aiki, da nauyin iyali duk suna kaiwa kololuwa a tsakiyar shekaru, kuma suna iya haɗuwa don ƙara haɗarin. Warewar jama'a na iya sa waɗannan matsalolin su zama mafi muni." Ya ƙara da cewa: "Cututtukan hankali a cikin maza galibi ana watsi da su ko kuma a lakafta su a matsayin matsalolin fushi ko jaraba, waɗanda a zahiri na iya zama matsaloli na biyu." Tare da abubuwan zamantakewa da tattalin arziki, canje-canjen ilimin halitta da hormonal a tsakiyar shekaru—kamar raguwar testosterone na halitta—"na iya shafar yanayi, kuzari, tunani, da aikin jima'i. Waɗannan alamun sun cancanci kulawar likita, ba a watsar da su a matsayin 'kawai tsufa ba.'"
Alhamdu lillahi, canje-canjen salon rayuwa na iya yin babban bambanci. "Motsa jiki na yau da kullun, abinci mai kyau, isasshen barci, haɗin kai na zamantakewa, da sarrafa damuwa na iya rage haɗarin damuwa da fiye da 50%," in ji Garabette. "Motsa jiki yana da tasiri musamman, tare da fa'idodin da suka kai na magani ga wasu mutane."
Al'umma da haɗin kai suma suna tallafawa lafiyar hankali mai kyau. "Taimakon zamantakewa a zahiri yana canza yadda kwakwalwa ke sarrafa damuwa. Yana da mahimmanci a saka hannun jari a cikin waɗannan dangantaka kafin rikici ya faru, kuma kada a jira har sai kun kai ga matakin karya don neman tallafi. Ƙananan ayyuka na yau da kullun a fannoni da yawa—lafiyar jiki, dangantaka, ayyuka masu ma'ana—duk suna haɗuwa don ba da kariya mai mahimmanci."
Game da magani, kashi 33% kawai na masu neman magana na NHS na maza ne, kuma a cewar Garabette, ayyuka ba koyaushe aka tsara su da su a zuciya ba. "Zai iya taimakawa a yi tunanin neman taimako a matsayin kulawa mai himma, kamar zuwa dakin motsa jiki ko gyaran mota, maimakon 'yarda da shan kashi,'" in ji shi. "Psychotherapy yana zuwa da nau'i da yawa, kuma neman nau'in da ya dace don buƙatun kowane majiyyaci da zaɓi yana da mahimmanci. Maza su san cewa magani na iya zama mai amfani da mai da hankali kan manufa, ba kawai 'magana game da ji ba.'"
Samaritans suna ba da tallafi na 24/7 ga duk wanda ke cikin damuwa (freephone 116 123). ANDYSMANCLUB yana da ƙungiyoyin tallafi na tsara-zuwa-tsara kyauta a duk faɗin Burtaniya da kan layi.
Yi magana, mutum: yadda da'irar magana ke tallafawa ƙarfin hali mai lafiya
Kara karantawa
**Rashin gashi**
Yawancin maza za su fuskanci rashin gashi a rayuwarsu, tare da 66% na maza masu shekaru 35 sun riga sun yi rauni. Akwai manyan dalilai guda biyu, in ji Dr. Marco Nicoloso, masanin rashin gashi kuma darektan likita a Ouronyx ya bayyana: "Nau'in da ya fi kowa shine androgenic alopecia, ko rashin gashi na yanayin maza, wanda ke da alaƙa da kwayoyin halitta da hormone. Kimanin kashi 80% na maza za su fuskanci shi a wani lokaci—yana iya farawa tun daga 16 ko kuma har zuwa 60. Nau'i na biyu da ya fi kowa shine telogen effluvium, wanda shine zubar da gashi sakamakon wani abu mai damuwa. Idan damuwa ta tafi, gashi yakan sake girma." Trichoscopy, inda likitan fata ke ɗaukar hotunan dijital na kusa da fatar kai, na iya taimakawa wajen gano dalilin.
Kamar yadda yake tare da tsufa na fata, abubuwan rayuwa na iya hanzarta asarar gashi. Tun da Ozempic ya shahara, Nicoloso ya ga ƙarin marasa lafiya suna rasa gashi saboda ƙuntatawa na kalori. "Gashi shine 80-90% furotin, don haka yana da mahimmanci a ci isasshen furotin idan kuna son kiyaye shi," in ji shi. Tsaftace fatar kai shima yana da mahimmanci. "Yana da yanayi mai mai sosai mai cike da ƙwayoyin cuta da fungi, don haka yana buƙatar wankewa kowace rana. Yin shamfu yana cire sebum, yana daidaita pH, kuma yana kare gashin gashi."
Yayin da yawancin maza suna jin daɗin rasa gashin kansu, 62% sun ce yana cutar da girman kansu, kuma 21% sun ba da rahoton jin damuwa saboda hakan. "Wasu marasa lafiya sun yarda—suna aske kawunansu kuma suna lafiya," in ji Nicoloso. "Ga wasu, yana da tasiri mai ƙarfi na tunani."
Ko da yake dashen gashi ya zama sananne sosai, fara magani a farkon alamun rauni na iya "jinkirta ko ma guje wa buƙatar" daya. Nicoloso ya ba da shawarar tambayar likitan ku game da finasteride, magani na takardar sayan magani wanda ke toshe hormones don rage rauni. (Yana iya samun illa, kamar matsaloli tare da libido da tashin hankali, amma waɗannan yawanci suna inganta yayin magani kuma suna dainawa da zarar kun daina.) Wannan ya kamata a yi amfani da shi tare da minoxidil, wanda ke motsa gashin gashi don haɓaka girma da kauri. Minoxidil yana samuwa a matsayin kwaya na takardar sayan magani ko kuma a kan kantuna a matsayin magani na waje. Idan kun yanke shawarar yin dashen, waɗannan magungunan za su inganta sakamakon ta hanyar kiyaye gashin ku mai kauri a cikin "yankin mai bayarwa" inda ake ɗaukar gashi.
Dashen zai iya canza rayuwa ga "mai neman da ya dace a lokacin da ya dace," in ji Nicoloso. "Ina ganin marasa lafiya da yawa waɗanda suka yi dashen da wuri, kuma ba tare da gwada magani ba tukuna. Gashin da aka dasa ba ya shafar tsarin rauni, don haka yana kasancewa mai kauri. Amma ba tare da magani ba, gashin da ke akwai zai ci gaba da yin rauni, yana barin gibi. Hanyar 360-digiri—gyara duk wani rashi, rayuwa mai lafiya, kula da fatar kai, da la'akari da magani—zai ba ku sakamako mafi kyau."
**Tambayoyin da Aka Yi Yawa**
Anan akwai jerin tambayoyin da aka yi yawa dangane da batun da ke tattare da damuwar da ba a faɗi ba game da lafiyar tsakiyar shekaru
**Tambayoyin Matakin Farko**
1. Menene ainihin lafiyar tsakiyar shekaru? Shin yana nufin kawai guje wa rashin lafiya?
A'a, ya fi haka. Yana game da sarrafa canje-canjen jiki, tunani, da motsin rai da ke faruwa tsakanin shekaru 40 zuwa 60. Ba wai kawai game da guje wa cuta ba ne, yana game da kiyaye kuzari, ƙarfi, wayon kwakwalwa, da yanayi mai kyau don ku ji daɗin wannan matakin rayuwa.
2. Ina samun nauyi a cikina duk da cewa ban canza abincina ba. Me yasa?
Wannan abu ne na kowa, musamman ga maza. Yawanci saboda haɗuwa da raguwar metabolism, asarar tsoka, da canje-canjen hormonal—musamman raguwar testosterone a maza da estrogen a mata. Jiki yana fara adana mai daban, sau da yawa a kusa da tsakiya.
3. Shin nonon maza abu ne na gaske ko kuma kawai kitsen kirji ne?
Yana iya zama duka biyun. Gynecomastia na gaskiya shine ƙaramin ƙulli mai ƙarfi na nama na glandar nono wanda rashin daidaituwar hormonal ke haifarwa. Pseudogynecomastia shine kawai kitsen kirji mai yawa. Likita zai iya bambanta da jarrabawa mai sauƙi. Dukansu na kowa ne kuma ana iya magance su.
4. Me yasa nake rasa gashina kuma akwai wani abu da zan iya yi?
Babban dalili shine kwayoyin halitta, inda gashin gashi ke da hankali ga hormone mai suna DHT. E, akwai magunguna na gaske—minoxidil na waje da finasteride na baki suna da amincewar FDA kuma suna da tasiri ga mutane da yawa. Laser mai ƙarancin matsayi da alluran PRP suma zaɓuɓɓuka ne.
5. Ina jin gajiya koyaushe duk da cewa na yi barci na awanni 8. Shin wannan kawai tsufa ne?
A'a, ba al'ada ba ne a ji gajiya koyaushe. Yayin da ingancin barci yakan ragu a tsakiyar shekaru, gajiya mai dorewa na iya zama alamar rashin bacci, ƙarancin testosterone, matsalar thyroid, rashi vitamin D, ko ma damuwa. Yana da daraja a duba lafiyar ku, ba kawai yarda da shi ba.
**Tambayoyi Masu Ci Gaba / Masu Kunya**
(Babu tambayoyi masu ci gaba / masu kunya da aka bayar a cikin rubutun da aka bayar)
