Dore ibintu byoroshye byafasha umugore kongera ubushake bwo gutera akabariro

Ubushake bwo gukora imibonano haba ku bagabo no ku bagore ni ikintu cy’agaciro kanini dore ko kubura cyangwa kugabanyuka kwabwo ari ikintu gihangayikisha buri wese.

 

Nubwo inganda zikora imiti kuva na kera zagiye zigerageza gukora umuti wakongerera abagore ubushake bwo gukora imibonano nyamara kugeza na nubu ikigo gishinzwe imiti n’ibiribwa cya FDA (Food and Drug Administration) nta muti numwe kiremera ko koko ufite ingufu zo kongerera umugore ubushake.

 

Umugore ubushake bwagabanutse ntacyo yakora ngo buzamuke?

Ubushakashatsi bugaragaza ko umugore akenshi kubura cyangwa kugabanyuka k’ubushake ahanini bituruka ku buzima abayemo niyo mpamvu kuri we icyihutirwa cyane atari imiti ahubwo ni uguhindura uko abayeho ndetse akagira na bimwe yitaho cyane.

 

Ibyo umugore yakora bikamwongerera ubushake bwo gukora imibonano

Ese ni iki kiri kubitera?

Nkuko bavuga ngo ujya gukira indwara arayirata, mbere yuko ucyemura ikibazo ni byiza kubanza kumenya ikigitera.

 

Bimwe mu bigabanya ubushake ku mugore:

Uko abayeho, impinduka mu misemburo nko kuba atwite cyangwa yonsa, kuba yaracuze cyangwa afite ikibazo ku mvubura ya thyroid

Guhorana stress cyane cyane iyo mu rugo, by’umwihariko izanwa n’umugabo

Kwiheba no kwigunga cyangwa kugira ihungabana runaka

Imwe mu miti nk’ivura depression, ibinini byo kuboneza urubyaro, n’imiti irwanya umuvuduko udasanzwe w’amaraso

Si ibi gusa, ariko nibyo twakita iby’ingenzi. Gusa igihe cyose ukora imibonano ukababara biba bivuze ko nta bubobere ufite kandi kubura ububobere ni byo byerekana ko nta bushake ufite.

 

Siporo

Hano si siporo ukora uri wenyine ahubwo ni siporo ukora uri kumwe n’uwo mwashakanye. Aho gutembera muganira bisimbuze gukorana siporo nko kwiruka, gutwara igare cyangwa koga muri pisine.

 

Gukora siporo muri kumwe byongera ubushake n’urukundo

Ibi kuko bituma adrenaline (umusemburo ukorwa n’impyiko) irekurwa cyane, umutima utera cyane ndetse n’urwungano rw’imyakura rugakora cyane. Ingaruka nziza yabyo rero ni uko nyuma yaho iyo ugiye gukora imibonano uba ubishaka cyane kandi n’umubiri witeguye. Gusa ntuzakore siporo ngo unanirwe cyane kuko igikorwa gikurikiyeho nticyagushimisha

 

Gerageza kunywa divayi itukura

Vino itukura ni ingenzi mu kongera ubushake

Ese wasohotse n’umukunzi wawe cyangwa muri ku meza nijoro? Mu cyimbo cyo kunywa icyayi cyangwa ikawa ifatire akarahure ka divayi itukura. Ubushakashatsi bugaragaza yuko abagore banywa akarahure ka divayi itukura buri munsi bagira ubushake kurenza abatayinywa cyangwa banywa izindi nzoga. Muri divayi itukura habonekamo polyphenols zo ku rwego ruhanitse zikaba zifasha imiyoboro y’amaraso kwaguka nuko bikazamura uko amaraso atembera ari byo byongera ubushake bw’imibonano.

Gusa uzibuke ntukarenze akarahure kamwe ku ijoro

 

Menya gutuza

Gukora meditation kimwe no gukora yoga uretse kuba bituma utuza kandi ukimenya, binongerera umubiri wawe ubushake bwo gukora imibonano. Ibi by’umwihariko bigirwamo inama abagore batagira ubushake na bucye, nyamara n’ugira bucye cyangwa bihindutse vuba, bimugirira akamaro kanini cyane.

 

Meditation na yoga bituma utuza bikongera iruba

Bitewe nuko izi siporo ya yoga ikorwa wicaye kimwe na meditation, byongera amaraso atembera mu gice cyo wicaje, by’umwihariko mu myanya ndangagitsina

 

Gufatana mu biganza

 

Kurebana akana ko mu jisho byongera kwifuzanya

Ibi si ugufatana mu biganza musuhuzanya, ahubwo kuba wafatana mu biganza n’umukunzi wawe, murebana, bizamura ibyiyumviro ndetse n’umusemburo wa oxytocin ukiyongera. Uyu musemburo witwa umusemburo w’urukundo ni nawo urekurwa mu gihe cyo gukora imibonano bikazagira akamaro mu gihe cyo kubyara kuko iyo uhagije ibise biza ari byinshi.

 

Rero mu gihe muri kumwe ntimuzabure kurebana mu maso mufatanye mu biganza, mubwirana amagambo y’urukundo

 

Reba umugabo wawe mu mutuku

Ubushakashatsi bugaragaza ko ibara ry’umutuku rifite uruhare runini mu kuzamura ubushake cyane cyane ku gitsinagore.

 

Uyu mutuku uzakongerera ubushake

Niba mwasohotse cyangwa muri gutembera saba umugabo wawe yambare agapira gatukura. Umutuku uri mu mabara akurura cyane dore ko n’iyo turi gushushanya umutima dukoresha umutuku, ibara ryo ku munsi w’abakundanye haba harimo umutuku, ndetse n’indabo za roza zikunzwe ni izitukura

 

Numara gufata ako kunywa ukunda, muri ahiherereye uzatungurwa nuko wumva ushaka kumwikuriramo wa mupira, ikimenyetso cyuko ubushake bwazamutse

 

Ihumurize icyuya cye

Nubwo ibi bimeze nk’ibishekeje, nyamara mu gihe umukunda usanga icyuya cye nka nyuma yo gukora siporo kiba kiguhumurira ukuntu ku buryo gituma umwifuza.

 

Icyuya cy’umukunzi kizamura ubushake

Akenshi uzasanga hari abagore bambara imyenda abagabo babo biriwe bambaye iyo bagiye kuryama, ibanga nta rindi ni uko bibongerera kubifuza.

 

Usanga hari n’abihumuriza mu kwaha kw’abatware babo, impumuro y’icyuya cye ikamwongerera ubushake n’urukundo. Nawe rero uzabigerageze urebe

 

Kwihumuriza icyuya cye bizamura umusemburo wa cortisol ukaba ugira uruhare mu kongera iruba. Niba kwinukiriza icyuya cye utabishoboye, mwakora siporo muri mumwe, mukanajyana mu bwogero, na byo bituma impumuro ye uyumva cyane

 

Ngayo nguko, ibi ni bimwe mu byo umugore yahindura bikaba byamwongerera ubushake mu gutera akabariro gusa iyo bidakora , ugana muganga nyuma yo kumenya igitera kutagira imibonano aguha imiti ivura cya kibazo nuko ubushake bukagaruka.