Yɛn nyinaa nim sɛ yɛn koma bɔ denneennen. Nanso so wunim sɛ bere a ɛda wo koma bɔ biara ntam no gu ahorow sekan fã ketewaa bi? Eyi yɛ biribi a yennim, nanso ɛka pii fa wo nipadua akwahosan ho. Ɛnnɛ yɛreka saa koma a ɛbɔ a ɛsakra yi, anaa `(Heart Rate Variability - HRV)` ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne HRV?
Ɛyɛ mmerɛw yiye. HRV yɛ nsakrae nketenkete paa a ɛba bere a ɛda wo koma bɔ abien ntam no mu. Saa nsakrae yi sua koraa, ɛnsakra kakraa bi wɔ sekan biako mu. Enti yentumi nhu eyi a yenni nnwinnade titiriw bi.
Ebia nnipa binom besusuw sɛ eyi yɛ komayare, anaasɛ ‘arrhythmia’. Nanso ɛnte saa. HRV yɛ biribi a ɛtaa ba yɛn nipadua mu. Nanso, sɛ nsakrae yi boro so kakra, ɛnyɛ nea ɛfa ɔhome ho (`Sinus Arrhythmia`) a, ebetumi ayɛ komayare foforo ho sɛnkyerɛnne. Wɔ tebea a ɛte saa mu no, akyinnye biara nni ho sɛ ɛho hia sɛ wokɔ wo duruyɛfo nkyɛn na wokɔhwɛ.
Ɔkwan bɛn so na eyi yɛ adwuma? Nkitahodi a ɛda amemene ne koma ntam
Wo koma nbɔ ntɛmntɛm bere a woada, woreyɛ adwuma, w’ani agye, anaa wosuro no. Ɛsesa ne rate ma ɛne tebea no hyia. Yɛn ntini ahorow no ma koma no nya ahyɛde sɛ ɛnsakra ne mmirikatu wɔ saa kwan yi so.
Yɛfrɛ eyi Autonomic Nervous System. Ɛne sɛ, nhyehyɛe a ɛyɛ adwuma ankasa, a yɛn adwene ntumi nni so. Ɛwɔ afã atitiriw abien.
| Ntini a ɛma nipadua no yɛ adwuma no fã bi | Nea ɛsɛ sɛ woyɛ (simple) . |
|---|---|
| Temhyehye nhyehyɛe | Eyi ne nea ɛhwɛ "ko-anaa-guan" mmuae no so. Sɛ asiane anaa ehu bi ba a, nipadua no siesie ne ho denam ne koma bɔ ne ne mogya mmoroso a ɛma ɛkɔ soro no so. |
| Parasympathetic nhyehyɛe | Eyi na ɛhwɛ "Rest-and-Digest" mmuae no so. Ɛma nhyehyɛe a atwam no dwumadi kari pɛ, ɛma koma no bɔ brɛoo, na ɛma nipadua no dwo. |
Fa no sɛ worenam abɔnten so na mpofirim ara ɔkraman bi huruw kɔ soro. Wo nipadua wosow, ɛnte saa? Saa bere no, wo ‘Sympathetic’ nhyehyɛe no dannan. Wo koma bɔ ntɛmntɛm, na adrenaline fa wo nipadua mu de siesie wo ma tebea no. Afei, sɛ ɔkraman no kɔ a, wohome brɛoo na wo bo dwo. Ɛno ne bere a ‘Parasympathetic’ nhyehyɛe no fi ase ba Wo koma bɔ san ba sɛnea na ɛte kan no. HRV yɛ ade a wɔde susuw sɛnea nhyehyɛe abien yi reyɛ adwuma yiye wɔ wɔn ho wɔn ho mu.
Dɛn nti na eye sɛ wubenya HRV a ɛkɔ soro?
HRV kyerɛ sɛnea wo nipadua no yɛ nsakrae wɔ tebea horow mu yiye.
Mpɛn pii no, HRV bo a ɛkɔ soro no yɛ sɛnkyerɛnne pa. Ɛkyerɛ sɛ wo nipadua ayɛ krado sɛ ebegyina nsakrae ahorow (adwennwen, apɔw-mu-teɛteɛ) ano yiye. Te sɛ kar a wɔde gyina hɔ yiye no, ɛnyɛ den sɛ ebetumi aka kar wɔ ɔkwan biara so. Wɔtaa ka sɛ nnipa a wɔwɔ HRV dodow a ɛkɔ soro no nni adwennwen pii na wɔn ani gye.
HRV dodow a ɛba fam kyerɛ sɛ wo nipadua no reyɛ adwumaden kakra de agyina nsakrae ahorow ano. Ɛkyerɛ sɛ tumi a nipadua no tumi yɛ nsakrae no sua. Wobetumi de HRV dodow a ɛba fam abata tebea horow te sɛ asikreyare, mogya mmoroso, koma a ɛbɔ denneennen, ayamtu, dadwen, ne adwenemhaw ho.
Ɔkwan bɛn so na wɔsusuw HRV?
Esiane sɛ nsakrae yi sua koraa nti, ɛho hia sɛ wɔde nnwinnade soronko bi di dwuma.
- Aduruyɛ kwan: Ɔkwan a ɛyɛ pɛpɛɛpɛ sen biara ne sɛ wode electrocardiogram, anaa EKG , susuw wo koma bɔ. Ebia wo duruyɛfo nso bɛma woahyɛ afiri a ɛhwɛ HRV bere nyinaa bɛyɛ nnɔnhwerew 24.
- Mfiri afoforo: Mfiri te sɛ ahama a agumadifo hyɛ wɔ koko so no betumi ama wɔanya nsɛm a edi mu koraa.
- Fitness Trackers a Wɔde Hyɛ Nsateaa: Ɛwom sɛ nnipa pii de apɔw-mu-teɛteɛ trackers a wɔde hyɛ nsateaa mu di dwuma de susuw koma a ɛbɔ ho de, nanso mpɛn pii no wɔn nkate nnɔɔso sɛ wobetumi asusuw HRV pɛpɛɛpɛ.
Enti sɛ wopɛ sɛ wuhu nea wo HRV bo yɛ pɛpɛɛpɛ a, ɛbɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn.
Dɛn na yebetumi ayɛ na ama HRV atu mpɔn?
Yiw, wubetumi ama wo HRV atu mpɔn denam nsakrae a wobɛyɛ wɔ w’asetra mu no so. Eyi ho hia ma nipadua ne adwene mu akwahosan nyinaa.
- Hwɛ wo nipadua akwahosan so:Apɔw-mu-teɛteɛ a wobɛyɛ daa ne aduan a ɛkari pɛ na ahoɔden wom no ye ma w’akwahosan nyinaa ne wo koma. Eyi nso ma wo HRV kɔ soro.
- Hwɛ w’adwene mu akwahosan so: Ɛho hia sɛ wudi w’adwennwen so. Nneɛma te sɛ adwennwen ne nna a wobɛda no betumi aboa. Sɛ wowɔ tebea horow te sɛ dadwen anaa adwenemhaw a, sɛ wobɛma wɔasa no yiye a, ebetumi nso ama wo HRV atu mpɔn.
- Biofeedback ntetee: Eyi yɛ ɔkwan titiriw bi. Nea ɛka ho ne sɛ wobɛtete wo ho ma woadi wo home so, na ɛno betumi aka wo koma bɔ. Nhwehwɛmu ada no adi sɛ eyi betumi atew adwennwen so na ama HRV akɔ soro.
Ansa na wobɛhaw wo ho wɔ wo HRV gyinapɛn ahorow ho no, kae sɛ eyi yɛ asɛm a emu yɛ den yiye. Wo duruyɛfo ne onipa a oye sen biara a obetu wo fo wɔ eyi ho.
Awiei koraa no, HRV yɛ w’akwahosan ho sɛnkyerɛnne ketewaa bi kɛkɛ. Ɛnkyerɛ ankasa sɛ wowɔ tebea a egye ntɛmpɛ, nanso ebetumi ayɛ daakye akwahosan ho haw anaa mprempren nsɛm ho sɛnkyerɛnne. Enti nsusuw ho dodo, na wo ne wo duruyɛfo nka ho asɛm bere nyinaa.
Nkrasɛm a Wɔde Kɔ Fie
- HRV yɛ nsakrae a ɛfata, a efi awosu mu wɔ bere a ɛda koma bɔ abien ntam no mu.
- Mpɛn pii no, HRV bo a ɛkɔ soro no yɛ akwahosan pa ne nipadua no tumi pa a ɛsakra no ho sɛnkyerɛnne.
- HRV dodow a ɛba fam no betumi abata adwennwen ne ayaresa tebea horow te sɛ asikreyare ne mogya mmoroso ho.
- Wubetumi ama wo HRV nkontabuo atu mpɔn denam asetena pa a wobɛtra so (apɔw-mu-teɛteɛ, aduan pa, adwennwen ano aduru).
- Bere nyinaa kɔ wo duruyɛfo nkyɛn na woanya nsɛm ne afotu a ɛyɛ nokware sen biara a ɛfa wo HRV gyinapɛn ahorow ho. Mfa wo ho nto data a efi mfiri a wɔhyɛ nkutoo mu so.
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