Waa Maxay Isbedelka Heerka Wadnaha Maxayse Muhiim Ugu Tahay Caafimaadkaaga?

Qanacsan

• Waa maxay Kala-duwanaanta Heerka Wadnaha?
• Sida Loo Cabbiro Isbedelka Heerka Qalbigaaga
• Wanaagsan iyo Isbedelka Heerka Qalbiga Xun
• Isbedelka Heerka Wadnaha iyo Caafimaadkaaga
• Isticmaalka Isbeddelka Heerka Wadnaha ee Fikradaha Waxqabadka Jirdhiska
• Hagaajinta Isbedelka Heerka Wadnahaaga
• Dib u eegis loogu talagalay

Haddii aad ruxdo raad raac jirdhis sida kuwa dabbaaldegga ah ee dhagaxa dhagaxa macdanta leh ee macdanta leh inta lagu guda jiro Coachella, waxaa suurtogal ah inaadmaqlay kala duwanaanshaha garaaca wadnaha (HRV). Weli, ilaa aad sidoo kale tahay dhakhtarka wadnaha ama ciyaaraha fudud, fursadaha ma garanaysid waxa ay dhab ahaantii tahay.

Laakiin marka la tixgeliyo cudurka wadnuhu waa sababta ugu horreysa ee keenta dhimashada dumarka dhexdooda, waa inaad ogaataa sida ugu badan ee suurtogalka ah ee ku saabsan saxeexaaga iyo sidaad u ilaalin lahayd caafimaad -oo ay ku jirto macnaha lambarkan u leeyahay caafimaadkaaga.

Waa maxay Kala-duwanaanta Heerka Wadnaha?

Heerka garaaca wadnaha - oo ah qiyaas inta jeer ee garaaca wadnahaagu daqiiqaddiiba - ayaa caadi ahaan loo isticmaalaa in lagu cabbiro hawl -karnimada wadnahaaga.

“Isbeddelka heerka garaaca wadnaha wuxuu eegayaa inta waqti, ee milliseconds, u dhexeysa garaacyadaas,” ayuu yiri Joshua Scott, MD, oo ah dhakhtarka daawada isboortiga daryeelka aasaasiga ah ee Machadka Cedars-Sinai Kerlan-Jobe ee Los Angeles, CA. "Waxay cabbirtaa kala duwanaanshaha xaddiga waqtiga u dhexeeya garaacyadaas - badiyaa la isku daro maalmaha, toddobaadyada, iyo bilaha."

Waxa xiiso leh oo ku filan, xitaa haddii garaaca wadnahaagu isku mid yahay laba daqiiqo oo kala duwan (sidaas oo kale tirada garaaca wadnaha garaaca daqiiqaddiiba), garaacyadaas ayaa laga yaabaa inaan si isku mid ah loogu kala bixin.

Iyo, si ka duwan garaaca wadnahaaga nasashada (oo ah halka tirada hoose guud ahaan ka roon tahay), waxaad rabtaa in kala -duwanaanshaha garaaca wadnahaagu uu sarreeyo, waxaa sharxaya dhakhtarka wadnaha Mark Menolascino MD, oo ah qoraa Xalka Wadnaha ee Haweenka. "HRV -gaagu waa inuu sarreeyaa maxaa yeelay, shakhsiyaadka caafimaadka qaba, kala duwanaanshaha garaaca wadnuhu waa fowdo. Waqtiga aad u sii go'an wuxuu u dhexeeyaa garaacyada, ayaa aad ugu nugul cudurka." Taasi waa sababta oo ah hoos-u-dhigga HRV-gaaga, inta aan la qabsan karin wadnahaagu waa ka sii xumaanaysaa habka dareemayaashaaga is-maamul-laakin wax badan oo tan hoose ah.

Ka feker ciyaaryahan kubbadda teniska ah bilowga kubbadda laliska: "Waxay u foorarsadeen sida shabeelka, oo diyaar u ah inay dhinac u dhaqaaqaan," ayuu yiri Dr. Menolascino. "Waa kuwo firfircoon, waxay la qabsan karaan meesha kubaddu tagto. Kala -duwanaansho sare ayaa tilmaamaya in jirkaagu la qabsan karo xaalad la siiyay ogeysiis daqiiqado ah, ayuu sharxay.

Asal ahaan, kala duwanaanshaha garaaca wadnaha ayaa cabiraya sida ugu dhakhsaha badan ee jirkaagu uga bixi karo dagaal-ama-duulimaad ilaa nasasho iyo dheef-shiid, wuxuu sharxayaa Richard Firshein, DO, oo ah aasaasaha Daawada Isku-dhafka ee Xarunta Firshein ee Magaalada New York.

Awooddan waxaa lagu xakameynayaa shay loo yaqaan nidaamka dareenka madaxbannaan, oo ay ku jiraan nidaamka dareenka dareenka (duulimaadka ama dagaalka) iyo habdhiska dareenka (dib u dejinta iyo dheefshiidka), wuxuu sharxayaa Dr. Menolascino. “HRV -ga sare wuxuu tilmaamayaa inaad si dhaqso leh u rogrogmi karto inta u dhaxaysa labadan nidaam,” ayuu yidhi. HRV-ga hooseeya wuxuu muujinayaa inay jirto dheelitirnaan la'aan ama jawaabtaada duulimaadka ama dagaalka ayaa loo laadiyay si xad dhaaf ah (AKA aad culays ku tahay AF), ama inaysan si fiican u shaqaynayn. (Arag inbadan: Cadaadisku dhab ahaantii waa dilka haweenka Maraykanka).

Hal faahfaahin oo muhiim ah: Cilmi-baadhistu waxay muujinaysaa in arrhythmia-xaalad marka garaaca wadnahaagu aad u degdego, aad u gaabiyaan, ama uu leeyahay garaacyo aan joogto ahayn-karaa natiijada HRV ee muddada-gaaban. Si kastaba ha ahaatee, kala duwanaanshaha garaaca wadnaha ee dhabta ah waxaa lagu cabiraa toddobaadyo iyo bilo. Markaa HRV aad u sarreeya (akhri: kala duwanaansho aad u sarreeya) ma tilmaamayso wax xun. Dhab ahaantii, cagsigeeda waa run. HRV-ga hoose wuxuu la xiriiraa arrhythmia-ga halista badan, halka HRV-ga sare loo tixgeliyo, 'ka-hortagga wadnaha' taasoo la micno ah inay caawineyso inay ka ilaaliso wadnaha ka-hortagga arrhythmias.

Sida Loo Cabbiro Isbedelka Heerka Qalbigaaga

Sida ugu fudud-iyo, TBH, oo kaliya ee dhab ahaan la heli karo-sida lagu cabbiro kala duwanaanshiyaha garaaca wadnahaaga waa in la xidho kormeeraha garaaca wadnaha ama raadraaca dhaqdhaqaaqa. Haddii aad xidhato Apple Watch, waxay si otomaatig ah ugu duubi doontaa celceliska akhriska HRV ee barnaamijka Caafimaadka. (Waxa la xidhiidha: Taxanaha Apple Watch 4 Waxa uu Leeyahay Waxoogaa Madadaalo ah oo Caafimaad iyo Fayoqab leh). Sidoo kale, Garmin, FitBit, ama Whoop dhamaantood waxay cabbiraan HRV-gaaga oo u isticmaalaan inay ku siiyaan macluumaadka ku saabsan heerarka walbahaarka jidhkaaga, sida aad u bogsatay, iyo inta hurdo ee aad u baahan tahay.

"Xaqiiqdu waxay tahay, ma jiraan daraasado cilmi baaris oo adag oo ku yaal aaggan gaarka ah ee saacadaha smart, markaa, macaamiishu waa inay ka taxadaraan saxnimadooda," ayay tiri Natasha Bhuyan, MD, Mid ka mid ah Bixiyaha Caafimaadka ee Phoenix, AZ. Taasi waxay tidhi, mid (aad iyo aad u yar) daraasadda 2018 waxay ogaatay in xogta HRV ee Apple Watch ay aad u saxsan tahay. "Koofiyadayda kuma dhejin doono tan," in kastoo, ayuu yidhi Dr. Scott.

Ikhtiyaarada kale ee lagu qiyaasi karo kala duwanaanshaha garaaca wadnahaaga waxaa ka mid ah: helida electrocardiogram (ECG ama EKG), kaas oo inta badan lagu sameeyo xafiiska dhakhtarka oo lagu cabbiro dhaqdhaqaaqa korantada ee wadnahaaga; photoplethysmography (PPG), oo adeegsada iftiinka infrared si loo ogaado isbeddelada khiyaanada leh ee garaaca wadnahaaga iyo waqtiga u dhexeeya garaacyadaas, laakiin badiyaa waxaa lagu sameeyaa isbitaal; iyo qalab-sameeyayaasha ama defibrillators, kuwaas oo runtii loogu talagalay kaliya dadka hore u lahaa ama lahaa cudurka wadnaha, si ay si toos ah u cabbiraan isbeddelka garaaca wadnaha si ay ula socdaan cudurka. Si kastaba ha noqotee, maadaama kuwan intooda badani ay u baahan yihiin u tagista dhakhtarka, maahan siyaabo fudud oo lagu ilaalin karo HRV-gaaga, samaynta tracker fayaqabka betka ugu fiican.

Wanaagsan iyo Isbedelka Heerka Qalbiga Xun

Si ka duwan sida garaaca wadnaha, oo la qiyaasi karo isla markana lagu dhawaaqi karo, "caadi", "hoose", ama "sarre", kala duwanaanshaha heerka garaaca wadnaha ayaa dhab ahaantii macno u leh sida ay wax u socdaan waqti ka dib. (La Xiriira: Waxa Aad Ka Ogaato Heerka Wadnahaaga Nasanaya).

Halkii, qof walba wuxuu leeyahay HRV ka duwan oo iyaga caadi u ah, ayuu yiri Froerer. Waxaa saamayn kara arrimo badan oo kala duwan sida da'da, hormoonnada, heerka dhaqdhaqaaqa, iyo jinsiga.

Sababtaas awgeed, isbarbar dhigga kala duwanaanshaha garaaca wadnaha ee u dhexeeya shaqsiyaad kala duwan micno weyn ma leh, ayuu yidhi Kiah Connolly, MD, oo ah dhakhtar dawada gurmadka ee guddiga Kaiser Permanente iyo agaasimaha caafimaadka la leh Trifecta, shirkad nafaqo. (Marka, maya, ma jiro nambar ku habboon HRV). Taasi waa sababta ay khubaradu u yiraahdeen, iyadoo ECG ay hadda tahay tignoolajiyada ugu saxsan ee la heli karo ee lagu cabbirayo HRV xilligan la joogo, raadiyaha jirdhiska kaas oo si joogto ah u ururinaya xogta oo tusi kara HRV-gaaga toddobaadyo iyo bilo ayaa ugu fiican.

Isbedelka Heerka Wadnaha iyo Caafimaadkaaga

Isbeddelka heerka garaaca wadnaha ayaa tilmaam weyn u ah caafimaadka guud iyo jirdhiska, ayuu yidhi Froerer. In kasta oo isbeddeladaada HRV ee shaqsiyeed ay yihiin kuwa ugu muhiimsan in isha lagu hayo, guud ahaan marka la hadlayo, “HRV -ga sare wuxuu la xiriiraa shaqaynta garashada oo korortay, awoodda si dhakhso leh looga soo kabsado, iyo, waqti ka dib, waxay noqon kartaa tilmaame weyn oo caafimaad iyo jirdhiska," ayay tiri. Dhanka kale, HRV hoose waxay la xiriirtaa xaalado caafimaad sida niyad-jabka, sonkorowga, dhiig karka, iyo khatarta sii kordheysa ee cudurada wadnaha, ayay tiri.

Waa tan wax: In kasta oo HRV-ga wanaagsan uu ku xidhan yahay caafimaad wanaagsan, cilmi-baaristu ma eegin qaababka HRV ee casriga ah oo ku filan si ay u sameeyaan odhaahyo wax-ku-ool ah oo ku saabsan HRV iyo caafimaadkaaga, ayuu yidhi Dr. Menolascino.

Weli, kala -duwanaanshaha garaaca wadnaha ayaa, ugu yaraan, tilmaame fiican u ah sida aad walwalsan tahay iyo sida wanaagsan ee jirkaagu u maareeyo walaacaas. "Walaacaasi wuxuu noqon karaa mid jireed (sida caawinta saaxiibka inuu dhaqaaqo ama dhamaystiro jimicsi aad u badan) ama kiimiko (sida kor u kaca heerarka cortisol ee madaxa oo kugu qaylinaya ama dagaal kale oo muhiim ah)," ayuu yidhi Froerer. Dhab ahaantii, xiriirka HRV ee walaaca jirka ayaa ah sababta loogu tixgeliyo aalad tababar oo waxtar leh cayaartoyda iyo tababarayaasha. (La xiriira: 10 Siyaabo Qariib ah oo Jirkaagu uga falcelinayo cadaadiska)

Isticmaalka Isbeddelka Heerka Wadnaha ee Fikradaha Waxqabadka Jirdhiska

Waa wax caadi ah in ciyaartooydu si gaar ah ugu tababaraan aaga garaaca wadnaha. "Isbeddelka heerka garaaca wadnaha ayaa xitaa si qoto dheer u eegaya tababarkaas," ayuu yiri Dr. Menolascino.

Sida caadiga ah, "Dadka aan tababbarkoodu hooseyn waxay yeelan doonaan HRV ka hooseeya dadka ka jimicsiga badan oo jimicsiga sameeya," ayuu yiri Dr. Scott.

Laakin HRV waxa kale oo loo isticmaali karaa in lagu tuso haddii qof uu tabobar badan yahay. "HRV waxay noqon kartaa hab lagu arko heerka daalka qofka iyo kartida uu ku soo kaban karo," ayuu yiri Froerer. "Haddii aad la kulanto HRV hoose markaad soo kacdo, taasi waa tilmaame in jidhkaaga uu kadeed yahay oo aad u baahan tahay inaad hoos u dhigto xoojinta jimicsigaaga maalintaas." Sidoo kale, haddii aad leedahay HRV sare markaad soo toosto, waxay la macno tahay in jidhkaagu uu dareemayo wanaag oo uu diyaar u yahay inuu ka dib helo. (Laxiriirta: 7 Calaamadood oo aad ugu baahan tahay maalin nasasho)

Taasi waa sababta ciyaartoyda iyo tababarayaasha qaarkood ay u isticmaali doonaan HRV mid ka mid ah tilmaamayaasha badan ee sida wanaagsan ee qofku ula qabsanayo nidaamka tababarka iyo baahida jireed ee la dulsaaray. "Inta badan kooxaha isboortiga xirfadlayaasha ah iyo kuwa caanka ah waxay isticmaalayaan HRV, iyo xitaa qaar ka mid ah kooxaha isku midka ah," ayay tiri Jennifer Novak C.S.C.S. milkiilaha Istaraatiijiyada Waxqabadka Peak Symmetry ee Atlanta. "Tababarayaashu waxay isticmaali karaan xogta ciyaartoyda si ay u hagaajiyaan culeyska tababarka ama ay u fuliyaan xeeladaha soo kabashada si ay u taageeraan dheelitirka nidaamka dareenka madaxbannaan."

Laakiin, uma baahnid inaad sare u kacdo si aad ugu isticmaasho HRV tababarkaaga. Haddii aad u diyaar garoobeyso tartan, aad isku dayeyso inaad dhigto CrossFit Open, ama aad hadda bilowdo inaad si joogto ah u aaddo jimicsiga, raadinta HRV -gaaga ayaa laga yaabaa inay faa'iido kuu leedahay inay kaa caawiso inaad ogaato marka aad aad u adag tahay, ayuu yiri Froerer.

Hagaajinta Isbedelka Heerka Wadnahaaga

Wax kasta loo arko inay u fiican tahay caafimaadkaaga guud -maareynta heerarka walaacaaga, cunista wanaagsan, seexashada siddeed saacadood habeenkii, iyo jimicsiga -waxay u fiican tahay kala duwanaanshaha heerka garaaca wadnahaaga, ayuu yiri Dr. Menolascino.

Dhinaca kale, noqoshada, hurdo la'aanta, isticmaalka xad-dhaafka ah ee khamriga ama tubaakada, cadaadiska dheer ee dheeraadka ah, nafaqo-xumada, ama miisaanka/cayilnaanta oo dhan waxay sababi kartaa HRV oo hoos u dhacaysa, ayuu yidhi Dr. Menolascino. (La Xiriira: Sida Loogu Jeediyo Cadaadiska Tamar Wanaagsan)

Ma qabtaabaahan si loola socdo isbeddelka garaaca wadnahaaga? Maya, khasab ma aha. "Waa macluumaad wanaagsan in la ogaado, laakiin haddii aad hore u jimicsi samaynayso oo aad si kale u hagaajinayso caafimaadkaaga, fursadaha HRV-gaagu waa dhinaca sare," ayuu yidhi Sanjiv Patel, MD, oo ah dhakhtarka wadnaha ee MemorialCare Heart & Vascular Institute ee Xarunta Caafimaadka ee Orange Coast Dooxada Fountain, CA.

Sidaas oo ay tahay, waxaa laga yaabaa inay faa'iido leedahay haddii aad ku dhiirrigeliso xog. Tusaale ahaan, “helidda xogta si sahlan loo heli karo waxay noqon kartaa xusuusin waxtar u leh ciyaartooyda CrossFit si aysan u tababarin xad-dhaafka, waalidiintu inay ku dejiyaan agagaarka carruurtooda, ama maamulayaasha sare ee xaaladaha cadaadiska sare leh inay neefsadaan,” ayuu yidhi Dr. Menolascino.

Qeybta ugu hooseysa ayaa ah in kala-duwanaanshaha garaaca wadnaha uu yahay hal qalab oo kale oo waxtar leh oo lagu cabirayo caafimaadkaaga, oo haddii aad horeyba u xirneyd raad-raac karti u leh HRV, waxaa habboon inaad fiiriso lambarkaaga. Haddii HRV-gaagu bilaabo inuu hoos u dhaco, waxaa laga yaabaa inay tahay waqtigii aad arki lahayd dukumeenti, laakiin haddii HRV-gaagu bilaabo inuu horumariyo waxaad ogtahay inaad si fiican u nooshahay.

Dib u eegis loogu talagalay