Ciwon Altitude

Ɗayan babban haɗarin da ke da alaƙa da tafiye-tafiye masu tsayi, tafiye-tafiye, ko tafiye-tafiye a duniya shine rashin lafiya mai tsayi wanda kuma aka sani da Ciwon tsaunuka / AMS.

Wannan yanayin yana tasowa lokacin da jikinmu ke gwagwarmaya don daidaitawa zuwa matakin rage yawan iskar oxygen da ƙananan matsa lamba na yanayi da aka samu a wurare masu girma. Gabaɗaya, alamun suna fara bayyana a cikin sa'o'i bayan isa tsaunuka ko tsaunuka ko tuddai masu tsayi ko bayan kwana ɗaya.

A cikin yanayi mai tsanani ko na yau da kullun, ciwon tsayi na iya haifar da zubar ruwa daga tasoshin jini wanda zai iya haifar da tarin waɗannan ruwaye a cikin huhu da kwakwalwa da aka sani da huhu da edema na kwakwalwa, bi da bi.

Yawanci, ciwon tsayin daka ba a sani ba ne a ƙasa da 2500 m kuma kusan 75% na matafiya marasa dacewa a 3,000 m zuwa sama suna fara fuskantar tasirinsa.

Haɗarin yana ƙaruwa tare da saurin hawan hawan. Ba kawai masu hawan dutse ba har ma da masu yawon bude ido da masu tattaki da ke zaune a cikin tsaunuka masu zuwa birane masu tsayi ko kauyuka kamar Lhasa na Tibet, Lukla na Nepal, ko Paro a Bhutan suma suna iya kamuwa da rashin lafiya.

A wane tsayi ne ciwon tsaunuka (AMS) ke faruwa gabaɗaya?

Gabaɗaya, yawancin mutane suna fara lura da faruwar AMS a kusan 2500 m. Koyaya, yana iya bambanta dangane da yadda kuke haɓakawa, lafiyar ku gabaɗaya, da takamaiman abubuwan haɗarin ku.

Tun da kowa yana amsawa daban, yana da wuya a faɗi daidai a wane tsayin AMS ya fara bayyana. Wasu na iya fara jin tasirin sa a mita 2000.

Abubuwan Haɗari na Ciwon Tsayin Halitta

Ko da yake ba za mu iya faɗi ainihin wanda ya fi fama da ciwon hawan sama ba amma mutanen da ke cikin haɗari mafi girma ga rashin lafiyar tsayi sune wadanda:

• Zauna a wuri mai ƙarancin tsayi ko a matakin teku
• Yi tarihin shan wahala daga AMS
• hawa zuwa mafi tsayi da sauri
• Samun yanayin da ya rigaya ya kasance na huhu, tsarin juyayi, zuciya, da koda
• Masu fama da cutar anemia, cututtukan huhu na huhu, da mata masu juna biyu

Mafi Yawan Alamomin AMS

Yawancin lokaci, alamun AMS suna farawa a cikin sa'o'i 5 zuwa 24 bayan sun kai tsayi fiye da 2500 m wanda zai iya nunawa kamar:

• Gaba ɗaya ji na rashin jin daɗi
• Tsananin gajiya
• Rage abinci
• ciwon kai
• Hankali na dizziness da vertigo
• Dama mai wuya
• Barci na damuwa
• Ƙara yawan zuciya

Da fatan za a lura cewa kuna iya jin waɗannan rashin jin daɗi da daddare kuma ku zama mai ƙarfi tare da tsayin daka. A matsakaicin tsayin mita 2500 zuwa 3000, ƙananan bayyanar cututtuka ne kawai za su faru kamar matsalar barci, asarar ci, numfashi da gajiya wanda nan da nan ya ɓace cikin 'yan sa'o'i zuwa yini.

Shin Ciwon Altitude yana da haɗari?

Ciwon tsayi idan an gane kan lokaci kuma an kula da shi zai iya haifar da rashin jin daɗi. Duk da haka, idan ba a kula da shi ba, kuma ya ci gaba da hawa cikin sauri, to AMS na iya haifar da wasu munanan yanayi waɗanda zasu iya zama m a wasu lokuta kamar:

HAPE (High Altitude Edema)

Tarin ruwa ne a cikin huhu yana faruwa saboda ƙarancin yanayi a wurare masu tsayi. Yana iya zama barazana ga rayuwa idan ba a kula da shi ba kuma ana iya gane shi ta hanyoyi masu zuwa:

• Launin launin shuɗi na lebe, kusoshi, hannaye, ƙafafu, da fata da ake kira Cyanosis
• Matsalar numfashi ko da lokacin hutawa
• Wani matsewar kirji
• Tari na yau da kullun tare da sputum mai cike da jini
• Matsananciyar gajiya da rauni

HACE (High Altitude Cerebral Edema)

Yana da kumburin kwakwalwa da ke faruwa saboda ƙarancin isashshen iskar oxygen gama gari a cikin tudu masu tsayi. Alamomin sa sun hada da:

• ciwon kai
• rauni
• Gaba ɗaya ji na rashin lafiya
• Rashin daidaituwa
• Rudani da alamomin tunani
• Majalisa

Duk waɗannan yanayi za a iya bi da su tare da saurin canja wuri zuwa ƙasa mai tsayi, gudanarwar oxygen, da kuma asibiti.

Rigakafin AMS

Idan kuna son samun gogewa mai daɗi gaba ɗaya yayin tafiya da yawon shakatawa, to yakamata ku ɗauki isassun matakan hana faruwar AMS wanda za'a iya yi ta hanyoyi masu zuwa:

• A hankali hawan bayan 2500 m a kan kwanaki da yawa rike a jinkirin taki a cikin tafiya
• Bi ka'idar hawa sama da ƙasan barci
• Bi tsarin ƙaddamarwa kamar yadda aka tsara a cikin shirin balaguron balaguro da rashin yin watsi da tafiye-tafiye da tafiye-tafiye masu yawa.
• Yi isasshen hutu, musamman da daddare
• Kasancewa da ruwa mai kyau
• Kaucewa shan taba da barasa
• Babu ayyuka masu wahala
• Abincin haske mai wadata a cikin carbohydrate da ƙananan mai

Maganin Ciwon Altitude

Idan alamun AMS sun bayyana, ya kamata a bi da shi ta hanyoyi masu zuwa:

• Tsaya hawan ku huta, ku huta a inda kuke
• Kada ku ci gaba da tafiya har tsawon kwanaki 1 zuwa 2 kuma ku jira alamun su ɓace
• A sha maganin ciwon kai
• Ƙara ruwa ko ruwa, shan shayin lemun tsami na ginger, kuma ƙara tafarnuwa a cikin abincinku
• Kada ku yi wani aiki na jiki kuma ku ba da fifiko ga hutu
• Idan ba a sami ci gaba ba, saukowa zuwa ƙasa mai tsayi da akalla 500 m
• Membobin ƙungiyar su kasance a faɗake da kuma kula da yanayin ɗan ƙungiyar da ke fama da AMS

Maganin da za a yi amfani da shi don Ciwon Altitude

Magani mafi inganci ga AMS shine Diamox (acetazolamide) wanda shine maganin diuretic kuma ana samunsa cikin sauƙi a Kathmandu. Amma muna ba da shawarar ku tuntuɓar ku kuma ku sha shi kawai bayan takardar sayan magani saboda an hana wannan magani a cikin ƴan yanayin kiwon lafiya kuma yana iya haifar da wasu illolin kamar:

• Nuna da zubar
• ciwon kai
• zawo
• Wuya
• Tingling abin mamaki

Ana iya ɗaukar Diamox kwana ɗaya ko biyu kafin fara tafiya ko hawan zuwa tsayi mai tsayi. Don Allah a tuna, maganin diuretic ne don haka kuna buƙatar cinye ruwa gwargwadon iyawa kuma ku yi fitsari akai-akai.

Akwai wasu tatsuniyoyi da suka ce Diamox kawai yana rufe alamun AMS wanda ba gaskiya bane. A gaskiya ma, miyagun ƙwayoyi yana taimakawa wajen daidaitawa da sauri zuwa babban hawan iska.

Lafiya da Kwarewa

Duk wani balaguron balaguron balaguro a Nepal, Bhutan, ko Tibet yana buƙatar isassun lafiya, da yanayin jiki wanda zai taimake ku don jin daɗin tafiyarku ba tare da wani haɗari ba.

Ba tare da la'akari da nau'i ko matakin wahala na tafiya ba, za ku fuskanci wani matakin tafiya wanda shine aikin jiki wanda dole ne a fuskanci shirye-shiryen da ya dace wanda ya zama dole ga kowa - mafari ga ƙwararren mai tafiya.

Anan akwai wasu motsa jiki na jiki da na yau da kullun a gare ku waɗanda zasu taimaka muku kasancewa cikin dacewa da yin duk wata kasada da kuke so:

• Haɓaka Juriya na Zuciya ta hanyar motsa jiki na motsa jiki

Jurewa na zuciya da jijiyoyin jini shine mafi mahimmanci ga kowane balaguron balaguron balaguron balaguron balaguron balaguron balaguron balaguron balaguron balaguron balaguron balaguro ya kasance a Nepal, Bhutan, ko Tibet. Idan lafiyar zuciyar ku tana da kyau, za ku iya jurewa sa'o'i da yawa na dogon tafiya na kwanaki da yawa ba tare da wata wahala ba.

Don inganta lafiyar zuciyar ku, ya kamata ku mai da hankali kan ayyukan motsa jiki kamar su tuƙi, iyo, kekuna, da tafiya waɗanda ke sanya buƙatu masu ƙarfi ga huhu da zuciya.

Tsara waɗannan ayyukan sau uku a mako na mintuna 45 zuwa awa ɗaya. Fara sannu a hankali kuma sannu a hankali ci gaba da ƙarfi. Idan akwai, zaku iya haɗa hanyoyin tsaunuka inda zaku iya gudu ko tafiya waɗanda ke kwaikwayi yanayin tafiya mai tsayi.

Hakanan ya kamata ku zaɓi yin tafiya akai-akai tare da ƙaramin nauyi a cikin jakar baya don jikinku zai iya amfani da dogon tafiye-tafiye tare da kaya a bayanku.

• Gina Ƙarfin tsoka

Tare da juriya, ƙarfin tsoka kuma yana da mahimmanci don magance ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙasa, da ƙasa mara daidaituwa tare da gangaren tsaunuka da tsaunuka.

Mafi yawan tsokar da aka matsa zai zama kafafunku tare da baya da tsokoki na tsakiya. Don yin shiri don wannan, kuna iya yin motsa jiki irin su motsa jiki, lunges, squats, tura-up, ja-up, da katako waɗanda za su taimaka wajen inganta yanayin ku, da kiyaye kwanciyar hankali yayin tafiya a cikin tsaunuka.

• Yi ƙoƙarin horar da kayan aikin tafiya na gaske

Lokacin tafiya, jakar baya mai haske da takalmi na tafiya sune babban ɓangaren. Don haka haɗa waɗannan lokacin da kuke aiwatar da tsarin motsa jiki. Load da jakar baya da kwalban ruwa, tufafi, ko wasu littattafai don auna ta aƙalla kilogiram 7 zuwa 10.

Ta wannan hanyar, za ku saba da nauyin da ke kan baya ko kafada wanda kuma zai daidaita tsokoki na baya da kafafu. Hakazalika, takalman tafiya na inganci tare da tsummoki mai kyau da riko kuma yana da matukar muhimmanci.

Da zarar kun sami abin da kuke buƙata, sanya shi lokacin da za ku yi yawo wanda zai rage haɗarin blisters da rashin jin daɗi yayin da kuke tafiya a zahiri.

• Fara da Tafiya na Shiri

Ba za ku iya kwatanta tasirin tsayi a cikin ayyukan motsa jiki na yau da kullun ba don haka yana da kyau ku tafi don gajeru ko hikimomi na kwana da yawa a cikin tsaunukan ƙasarku.

Idan za ta yiwu, yi hawan ku zuwa tsayin daka aƙalla 3000 m don haka jikinku zai iya saba da ƙarancin iskar oxygen a cikin babban iska don haka rage damar AMS lokacin da kuke cikin ainihin tsaunuka.

• Haɗa Ayyukan Numfashi

Lokacin yin shiri don tafiya mai tsayi, koyan dabarun numfashi masu kyau shima yana da mahimmanci saboda iskar da ke saman tudu yana da ƙarancin iskar oxygen wanda ke sa kowane numfashi ya yi ƙasa da tasiri.

Don haka haɗa motsa jiki na numfashi kuma wanda zai iya haɓaka amfani da iskar oxygen na jikin ku. Dabarar da ta fi dacewa ita ce numfashin diaphragmatic inda za ku fadada cikin ku, ku sha numfashi mai zurfi sannan ku fitar da hankali a hankali.

Hakanan, Pilates da yoga na iya taimakawa wajen haɓaka ƙarfin huhu da shirya ku don ƙalubalen yanayi mai tsayi.

• Shirya Isasshiyar Hutu

Har ila yau motsa jiki na ci gaba ba shi da amfani ga jikinka kamar yadda kuma yana buƙatar lokaci don hutawa da gyara tsokoki bayan matsanancin motsa jiki. Don haka ya kamata ku mai da hankali kan yin isasshen hutu kuma ku dawo daga al'adar fitar da ku na yau da kullun.

Tabbatar da shirya aƙalla cikakken ranar hutu ɗaya kowane mako nisantar kowane ayyuka masu nauyi. Har ila yau, bayan kowane zaman motsa jiki, kar a manta da shimfiɗawa kuma ku kasance cikin ruwa.

Mikewa zai sauƙaƙe tashin hankali na tsoka, haɓaka sassauci, kuma yana taimakawa hana ciwo. Kuna iya zuwa sauna, tausa, ko wanka mai zafi don samun cikakkiyar farfadowa daga cikin tsokoki.

• Shirya Daidaitaccen Abinci

Kamar shirye-shiryen jiki, ya kamata ku kuma mai da hankali kan kiyaye daidaiton abinci na 'yan watanni kafin ku tashi don tafiya wanda zai karfafa lafiyar ku da kuma taimakawa wajen farfadowa.

Haɗa nama da kayan kiwo don furotin, kayan lambu, legumes, da dukan hatsi don carbohydrates kuma ku ci man zaitun, goro da avocado don lafiyayyen mai.

Har ila yau, a yi ƙoƙarin ɗaukar isasshen ƙarfe mai mahimmanci don samar da iskar oxygen a cikin jini, calcium don lafiyar kashi da magnesium don rigakafin ciwon ciki. Kada ku yi sakaci da shan isasshen ruwa kuma yayin babban ƙarfin motsa jiki, sha abubuwan sha masu amfani da lantarki.

• Haɓaka Juriyar Hankalin ku

Idan lafiyar jiki da abinci suna da mahimmanci, to, juriyar tunani don kowane balaguron balaguro ya fi mahimmanci. Duwatsun sun shahara saboda mummunan yanayi na bazata da ke faruwa a kowane lokaci kamar tsananin dusar ƙanƙara, iska, ko ma jin nisa da keɓancewa.

Don haka, ginawa da haɓaka lafiyar hankali zai taimaka muku kiyaye natsuwar ku da ruhin ku ko da a kowane yanayi masu karo da juna. Ɗaya daga cikin ingantaccen motsa jiki don gina lafiyar kwakwalwarka shine motsa jiki na gani.

Yi ƙoƙarin tunanin kanka a cikin tsaunuka da Himalayas, hanyoyinsu, gangara da ƙasa. Hakanan zaka iya yin zuzzurfan tunani don kasancewa cikin nutsuwa a lokutan wahala.

Tsara ƴan mintuna kaɗan na bimbini yau da kullun a cikin ɗakin shiru kuma haɓaka ƙarfin kwanciyar hankali da tunani da ya wajaba don lafiyar hankali yayin tafiya da balaguron yini da yawa.