Kuyini Ukuguquguquka Kwesilinganiso Senhliziyo Futhi Kungani Kubalulekile Ngempilo Yakho?

-Delile

• Kuyini Ukuhluka Kokulinganiswa Kwenhliziyo?
• Ungayilinganisa Kanjani Ukuhluka Kwenhliziyo Yakho
• Okuhle vs. Ukuhlukahluka Kwezinga Lenhliziyo Elibi
• Ukuhlukahluka Kwezinga Lenhliziyo Nempilo Yakho
• Kusetshenziswa ukwehluka kwesilinganiso senhliziyo semininingwane yokusebenza kwempilo
• Ukuthuthukisa Ukuhlukahluka Kwezinga Lenhliziyo Yakho
• Buyekeza kwe-

Uma unyakazisa umkhondo wokuzivocavoca njengamaphakethe we-festival-goers rock metallic fanny pack ngesikhathi seCoachella, kungenzeka ukuthi ukhonayezwa yokuhlukahluka kwesilinganiso senhliziyo (HRV). Noma kunjalo, ngaphandle uma futhi ungudokotela wenhliziyo noma umsubathi oqeqeshiwe, kungenzeka ukuthi awazi ukuthi yini ngempela.

Kepha uma ubheka isifo senhliziyo siyimbangela ehamba phambili yokufa kwabesifazane, kufanele wazi okuningi ngangokunokwenzeka ngethikha yakho nokuthi ungayigcina kanjani iphilile — kufaka phakathi ukuthi le nombolo isho ukuthini empilweni yakho.

Kuyini Ukuhluka Kokulinganiswa Kwenhliziyo?

Ukushaya kwenhliziyo — isilinganiso sokuthi inhliziyo yakho ishaya kangaki ngomzuzu — kuvame ukusetshenziselwa ukukala ukuzikhandla kwakho kwenhliziyo.

"Ukuguquguquka kwenhliziyo kubheka ukuthi singakanani isikhathi, ngama-millisecond, esidlulayo phakathi kwalezo zigqi," kusho uJoshua Scott, M.D., udokotela wemithi yokunakekelwa okuyisisekelo eCedars-Sinai Kerlan-Jobe Institute e-Los Angeles, CA. "Ilinganisa ukwehluka kwesilinganiso sesikhathi phakathi kwalezo zingoma - imvamisa kuhlanganiswa ngezinsuku, amasonto nezinyanga."

Kuyathakazelisa ukuthi, noma ngabe izinga lokushaya kwenhliziyo yakho liyafana ngemizuzu emibili ehlukile (kuyafana inombolo yokushaya kwenhliziyo ngomzuzu), lokho kushaywa kungase kungahlukaniswa ngendlela efanayo.

Futhi, ngokungafani nokushaya kwenhliziyo yakho yokuphumula (lapho inombolo ephansi ivame ukuba ngcono), ufuna ukuthi ukushintshashintsha kwesilinganiso senhliziyo yakho kube phezulu, kuchaza usolwazi wenhliziyo uMark Menolascino MD, umbhali we-Heart Solution for Women. "I-HRV yakho kufanele ibe phezulu ngoba, kubantu abaphile kahle, ukwehlukahluka kokushaya kwenhliziyo kunesiphithiphithi. Uma isikhathi silungiswa kakhulu phakathi kwamabhithi, kulapho uhlaselwa kakhulu yizifo." Lokho kungenxa yokuthi lapho i-HRV yakho yehla, inhliziyo yakho iyancipha ukuzivumelanisa nezimo futhi kuba kubi kakhulu isimiso sakho sezinzwa esizilawulayo esisebenza kanzima—kodwa okwengeziwe kulokhu ngezansi.

Cabanga ngomdlali wethenisi ekuqaleni kwevolley: "Baqoshama okwehlosi, bakulungele ukuya ngapha nangapha," kusho uDkt Menolascino. "Banamandla, bayakwazi ukuzivumelanisa nokuthi ibhola liya kuphi. Ufuna inhliziyo yakho ikwazi ukuguquguquka ngendlela efanayo." Ukuhlukahluka okuphezulu kubonisa ukuthi umzimba wakho ungakwazi ukuzivumelanisa nesimo esithile ngesaziso sesikhashana, uyachaza.

Empeleni, ukwehluka kwesilinganiso senhliziyo kukala ukuthi umzimba wakho ungashesha kangakanani ukusuka empini noma endizeni uye ekuphumuleni nasekugayeni, kuchaza uRichard Firshein, DO, umsunguli weFirshein Center Integrative Medicine eNew York City.

Leli khono lilawulwa into ebizwa ngokuthi i-autonomic nervous system, ehlanganisa isimiso sezinzwa esizwelayo (ukundiza noma ukulwa) kanye nesimiso sezinzwa se-parasympathetic (ukusetha kabusha nokugaya), kuchaza uDkt. Menolascino. "I-HRV ephezulu ikhombisa ukuthi ungakwazi ukushintshela emuva naphambili phakathi kwalezi zinhlelo ngokushesha okukhulu," usho kanje. I-HRV ephansi ikhombisa ukuthi kukhona ukungalingani futhi impendulo yakho yokundiza-noma-yempi ikhahlelela ekushayeleni ngokweqile (AKA ucindezelekile AF), noma ukuthi ayisebenzi kahle. (Bheka Okwengeziwe: Ukucindezeleka Kubulala Abesifazane BaseMelika Empeleni).

Imininingwane eyodwa ebalulekile: Ucwaningo lukhombisa ukuthi i-arrhythmia — isimo lapho ukushaya kwenhliziyo yakho kushesha kakhulu, kuhamba kancane kakhulu, noma kushaya okungajwayelekile—can kubangele izinguquko ze-HRV zesikhashana. Kodwa-ke, ukwehluka kwesilinganiso senhliziyo kweqiniso kukalwa ngaphezu kwamasonto nezinyanga. Ngakho-ke i-HRV ephezulu kakhulu (funda: okuhlukile kakhulu) ayikhombisi into embi. Eqinisweni, okuphambene kuyiqiniso. I-HRV ephansi ihlotshaniswa ne-arrhythmia enobungozi obukhulu, kuyilapho kubhekwa i-HRV ephezulu, 'ukuvikela i-cardio' okusho ukuthi kusiza ukuvikela inhliziyo kuma-arrhythmias angahle abe khona.

Ungayilinganisa Kanjani Ukuhluka Kwenhliziyo Yakho

Indlela elula—futhi, ye-TBH, efinyeleleka kuphela ngempela—yokukala ukuhlukahluka kwesilinganiso senhliziyo yakho ukugqoka isiqapha senhliziyo noma isilandeleli somsebenzi. Uma ugqoka i-Apple Watch, izorekhoda ngokuzenzekelayo ukufundwa okujwayelekile kwe-HRV kuhlelo lokusebenza lwezeMpilo. (Okuhlobene: I-Apple Watch Series 4 Inezici Ezithile Zokuzijabulisa Nezempilo). Ngokufanayo, i-Garmin, FitBit, noma i-Whoop zonke zikala i-HRV yakho futhi ziyisebenzisela ukukunikeza ulwazi mayelana namazinga okucindezeleka komzimba wakho, ukuthi usululeme kangakanani, nokuthi udinga ukulala okungakanani.

"Iqiniso ukuthi, azikho izifundo ezinamandla zokucwaninga kule ndawo ethile yama-smartwatches, ngakho-ke, abathengi kufanele baqaphele ngokunemba kwabo," kusho uNatasha Bhuyan, M.D., oyi-One Medical Provider ePhoenix, AZ. Sekushiwo lokho, ucwaningo olulodwa (oluncane kakhulu, oluncane kakhulu) lwango-2018 lwathola ukuthi idatha ye-HRV evela ku-Apple Watch inembe kakhulu. "Ngeke ngilengise isigqoko sami kulokhu," noma kunjalo, kusho uDkt. Scott.

Ezinye izinketho zokulinganisa ukuguquguquka kwesilinganiso senhliziyo yakho zihlanganisa: ukuthola i-electrocardiogram (ECG noma EKG), ngokuvamile eyenziwa ehhovisi likadokotela futhi ikala umsebenzi kagesi wenhliziyo yakho; i-photoplethysmography (PPG), esebenzisa ukukhanya kwe-infrared ukuthola izinguquko ezicashile ekushayeni kwenhliziyo yakho kanye nesikhathi esiphakathi kwalokho kushaywa, kodwa ngokuvamile kwenziwa esibhedlela kuphela; nama-pacemaker noma ama-defibrillator, empeleni angabantu abanesifo senhliziyo kuphela, ukukala ngokuzenzakalela ukwehluka kokushaya kwenhliziyo ukugcina amathebhu kulesi sifo. Nokho, njengoba eziningi zazo zidinga ukuya kudokotela, akuzona ncamashi izindlela ezilula zokugcina unolwazi ku-HRV yakho, okwenza isilandeleli sokufaneleka sibe ukubheja kwakho okuhle.

Okuhle vs. Ukuhlukahluka Kwezinga Lenhliziyo Elibi

Ngokungafani nokushaya kwenhliziyo, okungakalwa futhi kumenyezelwe ngokushesha, "okujwayelekile", "phansi", noma "phezulu", ukwehluka kwesilinganiso senhliziyo empeleni kunengqondo kuphela endleleni okuthrenda ngayo ngokuhamba kwesikhathi. (Okuhlobene: Okufanele Ukwazi Ngezinga Lakho Lenhliziyo Ephumula).

Esikhundleni salokho, wonke umuntu une-HRV ehlukile ejwayelekile kubo, kusho uFroerer. Kungathintwa yizinto ezahlukahlukene ezinjengobudala, amahomoni, izinga lomsebenzi, nobulili.

Ngaleso sizathu, ukuqhathanisa ukwehluka kwesilinganiso senhliziyo phakathi kwabantu abahlukile akusho lukhulu, kusho uKiah Connolly, MD, udokotela wezokwelapha eziphuthumayo oqinisekiswe yibhodi eKaiser Permanente nomqondisi wezempilo ngeTrifecta, inkampani yokudla. (Ngakho-ke, cha, ayikho inombolo ekahle ye-HRV.) "Inengqondo kakhulu uma iqhathaniswa nomuntu ofanayo ngokuhamba kwesikhathi." Kungakho ochwepheshe bethi, ngenkathi i-ECG njengamanje ingubuchwepheshe obunembe kakhulu obutholakalayo bokulinganisa i-HRV okwamanje, umkhondo wokuqina komzimba oqoqa idatha njalo futhi ongakhombisa i-HRV yakho emasontweni nasezinyangeni kungcono kakhulu.

Ukuhlukahluka Kwezinga Lenhliziyo Nempilo Yakho

Ukwehluka kwezinga lokushaya kwenhliziyo kuyinkomba enkulu yempilo nokuqina, kusho uFroerer. Ngisho noma izinguquko zakho ze-HRV zibaluleke kakhulu ukugcina iso, ngokuvamile, "i-HRV ephezulu ihlotshaniswa nokwanda kokusebenza kwengqondo, ikhono lokululama ngokushesha, futhi, ngokuhamba kwesikhathi, ingaba inkomba enkulu yempilo engcono futhi ukuqina, ”kusho yena. Ngakolunye uhlangothi, i-HRV ephansi ihlotshaniswa nezimo zezempilo ezifana nokucindezeleka, isifo sikashukela, umfutho wegazi ophakeme, kanye nengozi eyengeziwe yesifo senhliziyo, uthi.

Nansi into: Yize i-HRV enhle iboshelwe empilweni enhle, ucwaningo aluzange lubheke amaphethini we-HRV ayinkimbinkimbi ngokwanele ukwenza izitatimende ezibambekayo zemiphumela nemiphumela nge-HRV nangempilo yakho, kusho uDkt Menolascino.

Noma kunjalo, ukushintshashintsha kwesilinganiso senhliziyo, okungenani, kuyinkomba enhle yokuthi ucindezeleke kangakanani nokuthi umzimba wakho ukusingatha kahle kangakanani lokho kucindezeleka. “Lokho kucindezeleka kungase kube ngokomzimba (njengokusiza umngane ukuthi anyakaze noma aqedele ukuvivinya umzimba) noma amakhemikhali (njengokwanda kwamazinga e-cortisol evela kumphathi ekuthethisayo noma ukulwa nomunye obalulekile),” kuchaza uFroerer. Eqinisweni, ubudlelwano be-HRV nengcindezi yomzimba yisizathu sokuthi kubhekwe njengethuluzi eliwusizo lokuqeqesha ngabadlali nabaqeqeshi. (Okuhlobene: Izindlela Eziyi-10 Eziyinqaba Umzimba Wakho Osabela Ngayo Ekucindezelekeni)

Kusetshenziswa ukwehluka kwesilinganiso senhliziyo semininingwane yokusebenza kwempilo

Kujwayelekile ukuthi abasubathi baziqeqeshe ngokukhethekile endaweni yabo yokushaya kwenhliziyo. "Ukwehluka kwesilinganiso senhliziyo ukubukeka okujule nakakhulu kulokho kuqeqeshwa," kusho uDkt Menolascino.

Njengomthetho ojwayelekile, "Abantu abangaqeqeshiwe kakhulu bazoba ne-HRV ephansi kunabantu abaqeqeshwe kakhulu nabavocavoca umzimba njalo," kusho uDkt. Scott.

Kodwa i-HRV ingasetshenziswa futhi ukukhombisa uma umuntu eziqeqeshe ngokweqile. "I-HRV ingaba yindlela yokubona izinga lokukhathala komuntu nokukwazi ukululama," kuchaza uFroerer. "Uma uhlangabezana ne-HRV ephansi lapho uvuka, lokho kuyinkomba yokuthi umzimba wakho ucindezelekile futhi udinga ukwehlisa amandla okuzivocavoca kwakho ngalolo suku." Ngokufanayo, uma une-HRV ephezulu lapho uvuka, kusho ukuthi umzimba wakho uzizwa kahle futhi ukulungele ukuwulandela. (Okuhlobene: Izimpawu ze-7 Ukudinga Kakhulu Usuku Lokuphumula)

Yingakho abanye abasubathi nabaqeqeshi bezosebenzisa i-HRV njengenye yezinkomba eziningi zokuthi umuntu uzijwayeza kahle kangakanani uhlobo lwemithi yokuqeqeshwa kanye nezidingo zomzimba abekelwe zona. "Iningi lamaqembu ezemidlalo aqeqeshiwe nasezingeni eliphezulu lisebenzisa i-HRV, ngisho namaqembu athile," kusho uJennifer Novak C.S.C.S. umnikazi we-PEAK Symmetry Performance Strategies e-Atlanta. "Abaqeqeshi bangasebenzisa idatha yabadlali ukuze balungise imithwalo yokuqeqeshwa noma basebenzise amasu okuthola kabusha ukuze basekele ibhalansi ohlelweni lwezinzwa oluzimele."

Kepha, awudingi ukuba yizicukuthwane ukusebenzisa i-HRV ekuqeqesheni kwakho. Uma ulungiselela umjaho, uzama ukubeka iCrossFit Open, noma uqala ukuya ejimini njalo, ukulandelela i-HRV yakho kungakusiza ekusizeni wazi lapho usebenza kanzima kakhulu, kusho uFroerer.

Ukuthuthukisa Ukuhlukahluka Kwezinga Lenhliziyo Yakho

Noma yini okubhekwa njengokulungele impilo yakho yonke — ukulawula amazinga okucindezeleka, ukudla kahle, ukulala amahora ayisishiyagalombili ebusuku, nokuzivocavoca umzimba — kuhle ekushintsheni kokushaya kwenhliziyo yakho, kusho uDkt Menolascino.

Ngakolunye uhlangothi, ukuhlala unganyakazi, ukungalali, ukusebenzisa kakhulu utshwala noma ugwayi, isikhathi eside sokucindezeleka, ukungondleki kahle, noma ukukhuluphala/ukukhuluphala kungase kubangele i-HRV eyehlayo, kusho uDkt. Menolascino. (Okuhlobene: Ungasiguqula Kanjani Ukucindezeleka Kube Amandla Avumayo)

Ingabeisidingo ukuqapha ukushintshashintsha kwenhliziyo yakho? Cha, akunjalo. "Kuhle ukwazi, kepha uma uzivocavoca umzimba futhi ngale ndlela wenza ngcono impilo yakho, kungenzeka ukuthi i-HRV yakho isezingeni eliphezulu," kusho uSanjiv Patel, MD, ongudokotela wenhliziyo e-MemorialCare Heart & Vascular Institute e-Orange Coast Medical Center eFountain Valley, CA.

Noma kunjalo, kungahle kube wusizo uma ukhuthazwa yidatha. Isibonelo, "ukuba nedatha etholakale kalula kungaba yisikhumbuzo kubasubathi beCrossFit ukuthi bangaziqeqeshi ngokweqile, abazali bazole uma bephakathi kwezingane zabo, noma abaphathi bezikhulu eziphezulu ezimeni ezinengcindezi enkulu yokuphefumula," kusho uDkt Menolascino.

Okubalulekile ukuthi ukushintshashintsha kwesilinganiso senhliziyo kuyithuluzi elilodwa eliwusizo lokulinganisa impilo yakho, futhi uma usuvele ugqoke i-tracker ekwazi ukusebenzisa i-HRV, kufanelekile ukuthi ubheke inombolo yakho. Uma i-HRV yakho iqala ukwehla, kungase kube isikhathi sokubona udokotela, kodwa uma i-HRV yakho iqala ukuba ngcono uyazi ukuthi uphila kahle.

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