ஆரோக்கியம்டிரென்டிங்புதியவை

வாரத்திற்கு எத்தனை முறை உடலுறவில் ஈடுபடுவது நல்லது?

தற்போதைய மன அழுத்தமிக்க வாழ்க்கை முறையால், எந்நேரமும் டென்சனாக இருக்க நேரிட்டு, பலருக்கு வாழ்க்கையே வெறுப்பாக செல்கிறது. குறிப்பாக அலுவலகத்தில் கொடுக்கப்படும் அதிக வேலைப்பளுவால் ஆண்கள் மற்றும் பெண்கள் அதிக மன அழுத்தத்தாலும், கவலையாலும் கஷ்டப்படுகிறார்கள். இதிலிருந்து விடுபடுவதற்கு உடலுறவு பெரிதுவும் உதவியாக இருக்கும். சில ஆண்கள் தன் துணையுடன் தினமும் உடலுறவில் ஈடுபட விரும்புவார்கள். ஆனால் தினமும் உடலுறவில் ஈடுபடுவது நல்லதா என்ற ஒரு கேள்வி மனதில் எழும். நிச்சயம் தம்பதிகள் தினமும் உடலுறவில் ஈடுபடுவது நல்லது. குறைந்தது வாரத்திற்கு 3 முறையாவது உடலுறவில் ஈடுபட்டால், எதிர்பாராத நன்மைகளைப் பெறலாம். உடலுறவில் ஈடுபடுவதால், மனம் ரிலாக்ஸாக இருப்பதோடு, உடல் ஆரோக்கியமும் மேம்படும். முக்கியமாக இளமையாக நீண்ட நாட்கள் இருக்க வேண்டுமானால், உடலுறவில் ஈடுபடுங்கள்.

மேலும் உடலுறவில் அதிகம் ஈடுபடுவது ஒருவரது வாழ்நாளை நீட்டிக்கும். உங்களுக்கு தினமும் அல்லது அடிக்கடி உடலுறவில் ஈடுபடுவதால் கிடைக்கும் இதர நன்மைகள் குறித்து தெரிந்து கொள்ள வேண்டுமா? அப்படியானால் தொடர்ந்து படியுங்கள். பேஸ்புக்கில் எங்களது செய்திகளை உடனுக்குடன் படிக்க க்ளிக் செய்யவும் சிறந்த மன அழுத்த நிவாரணி உடலுறவு மன அழுத்தத்தைக் குறைக்க உதவும். எப்போது ஆழமான மூச்சுப் பயிற்சியை மேற்கொள்கிறோமோ, அப்போது மன அழுத்தம் குறையும். இப்படிப்பட்ட மூச்சுப்பயிற்சியான உடலுறவின் போது செய்வதால், இது மன அழுத்தத்தைக் குறைக்கிறது. மேலும் உடலுறவில் ஈடுபடும் போது, உடலில் டோபமைன் என்னும் மன அழுத்த ஹார்மோன்களை எதிர்த்துப் பேராடும் பொருள் உற்பத்தி செய்யப்படுகிறது. எனவே உங்கள் மன அழுத்தத்தைக் குறைக்க உதவும் சிறந்த நிவாரணியாக உடலுறவு விளங்கும்.

நல்ல உடற்பயிற்சி உடலுறவு ஒரு வகையான நல்ல உடற்பயிற்சி. உடலுறவில் ஈடுபடும் போது, உடலில் ஏற்படும் உடலியல் மாற்றங்கள் ஒரு உடற்பயிற்சியின் போது ஏற்படும் மாற்றங்களுடன் ஒத்துள்ளது. இச்செயலால் உடலில் உள்ள கலோரிகள் எரிக்கப்படுகிறது. ஒருவர் வாரத்திற்கு 3 முறை 15 நிமிடம் உடலுறவில் ஈடுபடுவதன் மூலம், ஒரு வருடத்திற்கு 7.500 கலோரிகள் உடலில் இருந்து எரிக்கப்படுகிறது. அதாவது இது 75 மைல் ஜாக்கிங் மேற்கொண்டதற்கு சமம். ஆழமான மூச்சு விடுவதன் மூலம், செல்களில் உள்ள ஆக்ஸிஜன் அளவு அதிகரிப்பதோடு, உடலில் டெஸ்டோஸ்டிரோன் உற்பத்தியும் அதிகரித்து, தசைகளும் வலிமையாகும். இரத்த அழுத்தம் கட்டிப் பிடிப்பது மற்றும் உடலுறவு கொள்வதன் மூலம், இரத்த அழுத்தம் சீரான நிலையில் இருக்கும். அதிலும் உயர் இரத்த அழுத்தத்தைக் கொண்டவர்கள் உடலுறவில் ஈடுபடுவதால், அது குறைந்து கட்டுப்பாட்டுடன் இருப்பதாக பைஸ்லி பல்கலைகழகத்தில் மேற்கொள்ளப்பட்ட ஆய்வில் கண்டறியப்பட்டுள்ளது.

எனவே உங்களுக்கு உயர் இரத்த அழுத்த பிரச்சனை இருந்தால், அதைக் கட்டுப்பாட்டில் வைக்க அடிக்கடி உடலுறவில் ஈடுபடுங்கள். வலிமையான நோயெதிர்ப்பு மண்டலம் உங்களுக்கு அடிக்கடி சளி, காய்ச்சல் என அடிக்கடி உடல்நலக் குறைவு ஏற்படுகிறதா? அப்படியானால் உங்கள் நோயெதிர்ப்பு மண்டலம் வலிமையின்றி உள்ளது என்று அர்த்தம். இத்தகையவர்கள் அடிக்கடி துணையுடன் உடலுறவில் ஈடுபடுவதன் மூலம், நோயெதிர்ப்பு மண்டலத்தை வலிமையாக்கி, அடிக்கடி நோய்வாய்ப்படுவதைத் தடுக்கலாம். இளமையை தக்க வைக்கும் ஒருவர் வாரத்திற்கு 3 முறை உடலுறவில் ஈடுபட்டால், அவர்கள் மிகவும் இளமையாக காட்சியளிப்பார்கள் என ஸ்காட்டிஷ் ஆராய்ச்சியாளர்கள் கூறுகிறார்கள்.

எனவே உங்கள் இளமையைத் தக்க வைக்க நினைத்தால், உங்கள் துணையுடன் அடிக்கடி உடலுறவில் ஈடுபடுங்கள். இதய ஆரோக்கியம் உடலுறவு கலோரிகளை எரிக்க உதவுவதோடு, இதய ஆரோக்கியத்தையும் மேம்படுத்தும். முக்கியமாக உடலுறவு பக்கவாதம் மற்றும் மாரடைப்பு வரும் அபாயத்தைக் குறைக்கும். இங்கிலாந்தில் உள்ள ஆராய்ச்சி நிறுவனத்தில் மேற்கொள்ளப்பட்ட ஆய்வு ஒன்றில், உடலுறவு இதய ஆரோக்கியத்தை மேம்படுத்துவதாக கண்டறியப்பட்டுள்ளது. இதற்காக இதை அடிப்படையாகக் கொண்டு ஆராய்ந்ததில் அடிக்கடி உடலுறவில் ஈடுபட்ட ஆண்களுக்கு 45 சதவீதம் குறைவாக இதய நோயின் தாக்கம் இருப்பது தெரிய வந்தது. வலி நிவாரணி நாம் சந்தோஷமாக இருந்தாலே, நம்மை எவ்வித நோய்களும் அண்டாது. அதிலும் ஒருவர் அடிக்கடி ஒற்றைத் தலைவலி மற்றும் உடல் வலியால் கஷ்டப்பட்டால், அதற்கு சிறந்த தீர்வு உடலுறவு தான்.

உடலுறவின் போது மனதை சந்தோஷமாக வைத்துக் கொள்ளும் ஹார்மோன்கள் வெளியிடப்படுவதால், அடிக்கடி உடலுறவில் ஈடுபட்டால், இது ஒரு நல்ல வலி நிவாரணியாக இருக்கும். நம்பிக்கை மேம்படும் தம்பதிகள் அடிக்கடி உடலுறவில் ஈடுபடுவதன் மூலம், சந்தோஷம் மற்றும் காதலுக்கான ஹார்மோன்களின் அளவு உடலில் அதிகம் சுரக்கப்படுவதோடு, தம்பதியருக்குள் உள்ள பிணைப்பும், அன்யோன்யமும் அதிகரிக்கும். முக்கியமாக தம்பதியருக்குள் உள்ள நம்பிக்கை இன்னும் அதிகரித்து, வாழ்நாள் முழுவதும் நல்ல கணவன் மனைவியாக இருக்கச் செய்யும். புற்றுநோய் ஆண்கள் அடிக்கடி தங்கள் விந்துவை வெளியேற்றுவதன் மூலம், புரோஸ்டேட் புற்றுநோயின் அபாயம் குறையும். ஆஸ்திரேலிய ஆய்வு ஒன்றில், ஆண்கள் மாதத்திற்கு 21 முறை விந்துவை வெளியேற்றுவதன் மூலம் புற்றுநோயின் அபாயம் குறைவாக இருப்பது கண்டறியப்பட்டுள்ளது.




எனவே அடிக்கடி உடலுறவில் ஈடுபடும் ஆண்களுக்கு புரோஸ்டேட் புற்றுநோய் தாக்கத்தின் அபாயம் குறையும். இடுப்பு தசைகள் வலுபெறும் உடலுறவில் ஈடுபடும் போது பல்வேறு தசைகள் ஈடுபடுகிறது. முக்கியமாக அடிக்கடி உடலுறவில் ஈடுபட்டு வந்தால், அது இடுப்புப் பகுதியில் உள்ள தசைகளை வலிமைப்படுத்தும். அதோடு, பித்தப்பை வலுப்பெறும் மற்றும் குடலியக்கம் சிறப்பாக இருக்கும். எனவே நல்ல கட்டுமஸ்தான உடலமைப்பைப் பெற நினைத்தால், அடிக்கடி உடலுறவில் ஈடுபடுங்கள். புரோஸ்டேட் ஆரோக்கியம் புரோஸ்டேட் சுரப்பியில் சுரக்கப்படும் பெரும்பாலான திரவத்தை அடிக்கடி வெளியேற்றாமல் இருந்தால், அது புரோஸ்டேட்டை வீங்கச் செய்து, பல்வேறு பிரச்சனைகளை உண்டாக்கும். எனவே அடிக்கடி விந்துவை வெளியேற்ற வேண்டியது அவசியம்.




அதனால் தான் முதுமைக் காலத்தில் ஆண்களுக்கு புரோஸ்டேட் பிரச்சனைகள் வருகிறது. எனவே புரோஸ்டேட்டை ஆரோக்கியமாக வைத்துக் கொள்வதற்கான ஓர் எளிய வழி உடலுறவு என்பதை மறவாதீர்கள். நல்ல தூக்கம் எப்படி நன்கு உடற்பயிற்சி செய்த பின் நல்ல தூக்கம் வருமோ, அப்படி தான் உடலுறவு என்ற பயிற்சியில் ஈடுபட்ட பின்பும் நிம்மதியான தூக்கம் கிடைக்கிறது. இதற்கு காரணம் உடலுறவில் ஈடுபடுவதால், மிகவும் களைப்பாக இருந்த உடல் முழுமையாக ரிலாக்ஸ் அடைந்து, உடனடி தூக்கத்தைக் கிடைக்கச் செய்யும். இதனால் தான் பல ஆண்கள் உடலுறவுக்கு பின் உடனே உறங்கிவிடுகிறார்கள். மாதவிடாய் சுழற்சி ஆம், உடலுறவு பெண்களின் மாதவிடாய் சுழற்சியை சீராக்கும்.

எப்படியெனில் உடலுறவு மாதவிடாய் சுழற்சியில் பிரச்சனையை உண்டாக்கும் ஹார்மோன்களை சீராக்குகிறது. பொதுவாக பெண்களுக்கு முறையற்ற மாதவிடாய் சுழற்சி ஏற்படுவதற்கு மன அழுத்தம் தான் காரணம். இந்த பிரச்சனைக்கான மருந்து மாத்திரைகளுக்கு சிறந்த மாற்றாக உடலுறவு விளங்கும். விறைப்புத்தன்மை குறைபாடு 40 வயதிற்கு மேற்பட்ட 50 சதவீத ஆண்கள் விறைப்புத்தன்மை பிரச்சனையால் கஷ்டப்படுகிறார்கள். தற்போது இளம் வயதிலேயே பல ஆண்கள் விறைப்புத்தன்மை குறைபாட்டினால் அவஸ்தைப்படுகிறார்கள்.


இதற்கு உடலுறவு ஒரு நல்ல மருந்தாக இருக்கும். அதற்கு அடிக்கடி ஆண்கள் உடலுறவில் ஈடுபடும் போது, ஆணுறுப்பில் இரத்த ஓட்டம் அதிகரித்து, பிற்காலத்தில் விறைப்புப் பிரச்சனை ஏற்படுவதைத் தடுக்கலாம். ஆரோக்கியமான விந்தணு கருத்தரிக்க விரும்பும் தம்பதிகள் அடிக்கடி உடலுறவில் ஈடுபட்டால், விந்தணுவின் அடர்த்த அதிகரித்து, விரைவில் கருத்தரிக்கலாம். இதற்கு காரணம் அடிக்கடி உடலுறவில் ஈடுபடுவதால் பழைய விந்தணுக்கள் வெளியேற்றப்பட்டு புதிய விந்தணுக்கள் உற்பத்தி செய்யப்படும். இதன் விளைவாக விரைவில் கருத்தரிக்கவும் முடியும்.

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