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Matsalar tashin azzakariMotsa jiki da salon rayuwa don ED: hanyoyi 5 da bincike ya duba, da lokacin ganin likita
An rubuta daga binciken da ƙwararru suka duba da jagororin cibiyoyin likitanci, waɗanda aka jera a ƙarshe. Likita bai duba ba. Manufar edita
A wani sanannen bincike, kusan rabin maza masu shekaru 40 zuwa 70 sun ba da rahoton wani mataki na matsalar tashin azzakari. Kafin ka ɗora laifin a kan shekaru, ka sani ƙwayoyi ba su ne kaɗai abin da za ka iya yi ba. Ga abin da bincike ya ce game da motsa jiki, salon rayuwa da ED, da abin da likita zai iya bayarwa.
Hanyoyin da aka yi bincike a kansu don ED sun haɗa da motsa jiki na aerobic (kusan mintuna 160 a mako), horon ƙasan ƙugu, aerobic da ƙarfafa tsoka a haɗe, da abinci da motsa jiki don rage nauyi. ED na iya zama alamar farko ta ciwon zuciya ko na jijiyoyin jini, don haka ka sa likita ya duba dalilin da farko kuma ka motsa jiki a lokaci guda.
Kusan rabin maza masu shekaru 40 zuwa 70
A Massachusetts Male Aging Study, samfurin bazuwar na maza 1,290 masu shekaru 40 zuwa 70 kusa da Boston, kashi 52 sun ba da rahoton wani mataki na matsalar tashin azzakari: kashi 17 kaɗan, 25 matsakaici da 10 gaba ɗaya. Yiwuwar ta tashi daga kashi 39 a shekaru 40 zuwa kashi 67 a shekaru 70. Yana ƙara zama ruwan dare da shekaru, amma matasa ma suna samun sa.
Yadda azzakari ke tashi, da manyan dalilai
Azzakari na tashi lokacin da shaʼawar jimaʼi ta faɗaɗa jijiyoyin jini a cikin azzakari jini ya shiga ya zauna a can. Don haka idan jijiyoyin jini, jijiyoyin laka, tsokoki, hormones ko hankali ba sa aiki da kyau, ED na ƙara yiwuwa.
| Dalili | Misalai |
|---|---|
| Jijiyoyin jini da jiki | Taurin jijiyoyin jini, hawan jini, ciwon suga, yawan cholesterol, ƙiba, shan taba, rashin motsa jiki |
| Hankali | Damuwa, fargaba, baƙin ciki, matsalolin zamantakewa |
| Magani da sauransu | Illolin wasu magungunan hawan jini da na baƙin ciki, tiyatar prostate, ƙarancin testosterone |
Dalilan jiki da na hankali sukan haɗu. Binciken motsa jiki ya fi mayar da hankali kan jijiyoyin jini da jiki.
Hanyoyi 5 da aka yi bincike a kansu
Hanya1Motsa jiki na aerobic, mintuna 160 a mako
Lafiyar jijiyoyin jini a cikin azzakari na da alaƙa ta kut-da-kut da gudanar jini a dukan jiki. Wani nazari na tsari kan binciken shiga tsakani na motsa jiki don ED ya ba da shawarar wannan adadi:
- Su waye
- Maza masu ED da ke da alaƙa da rashin motsa jiki, ƙiba, hawan jini, metabolic syndrome ko ciwon zuciya
- Adadin da aka ba da shawara
- Motsa jiki na aerobic mai matsakaicin ƙarfi zuwa mai ƙarfi a adadin da ke sama (mintuna 160 a mako)
- Gargaɗi
- Bai shafi ED mai wasu dalilai ba
“Matsakaici zuwa mai ƙarfi” na nufin tafiya da sauri, sassauƙan gudu ko hawan keke da ke sa ka ɗan yi haki. Idan ba ka daɗe kana motsa jiki ba, fara da mintuna 20 na tafiya da sauri a kwanaki 3 zuwa 4 sannan ka ƙara a hankali.
Hanya2Horon ƙasan ƙugu
Ana tunanin tsokokin ischiocavernosus da ke kewaye da gindin azzakari suna taimakawa wajen riƙe jini a ciki yayin tashi. An gwada horon ƙasan ƙugu, wanda ya haɗa da su, a wani gwaji mai rukunin kwatanta.
- Hanya
- Motsa jikin ƙasan ƙugu da masanin gyaran jiki (physiotherapist) ya koyar, idan aka kwatanta da shawarar salon rayuwa kawai, na watanni 3
- Gargaɗi
- Ƙaramin bincike ne da ƙwararru suka sa ido
Duba motsa jiki na Kegel ga maza don yadda ake yi.
Gwada agogon Kegel kyautaZa ka iya gwada hanya ta 2 a nan na minti ɗaya. Matse ka saki sau 10 bisa tsarin hoto mai motsi. Babu rajista, babu manhaja. Kana damuwa da tashin azzakari?Sake gina ƙwarin gwiwarkaHanya3Ƙarfafa tsoka tare da aerobic
- Su waye
- Mazan da aka yi musu maganin ciwon daji na prostate
- Hanya
- Mintuna 20-30 na motsa jiki na aerobic tare da motsa jikin ƙarfafa tsoka 6-8 (maimaitawa 6-12 kowanne), sau uku a mako
- Abin da aka ruwaito
- Bayan watanni 6 rukunin motsa jiki sun samu maki mafi kyau na tashin azzakari fiye da kulawa ta yau da kullum
- Gargaɗi
- Maza masu ciwon daji na prostate; sakamakon ba lallai ne ya shafi sauran maza ba
Za ka iya fara ƙarfafa tsoka da motsa jiki na ƙasan jiki da tsakiyar jiki marasa buƙatar kayan aiki, kamar tsugunawa da motsa jiki na gada.
Ga maza masu shekaru 30 zuwa 40Kana son dawo da ƙarfinHanya4Rage nauyi ta abinci da motsa jiki
- Hanya
- Cikakkiyar shawara kan cin abinci kaɗan da ƙara motsi, da nufin rage aƙalla kashi 10 na nauyin jiki, idan aka kwatanta da bayanan lafiya na gaba ɗaya
- Gargaɗi
- Maza masu ƙiba waɗanda ba su da ciwon suga, hawan jini ko yawan cholesterol
Ana tunanin kitse a ciki yana shafar aikin jijiyoyin jini da testosterone. Babu buƙatar rage nauyi da sauri; ci gaba da motsa jiki ka kuma daidaita abincinka mataki-mataki.
Hanya5Shan taba, giya da barci
Shan taba yana cutar da jijiyoyin jini kuma sanannen dalili ne na ED. Yawan shan giya da ƙarancin barci ma na iya shafar tashin azzakari. Idan daina shan taba yana da wuya, sabis na taimakon daina shan taba zai iya taimakawa.
Yadda za a saka hanyoyi 1 zuwa 3 a mako yana cikin shirinmu na motsa jiki na mako-mako.
Lokacin ganin likita, da abin da zai iya yi
ED na iya zama gargaɗin farko na ciwon zuciya da na jijiyoyin jini. Ga likita ko likitan urology kafin ka fara motsa jiki idan:
- Matsalar ta ɗauki watanni da yawa, ko ta fara farat ɗaya
- Kana da ciwon suga, hawan jini ko yawan cholesterol, ko gwajin lafiya ya nuna su
- Kana kuma da ciwon ƙirji, ƙarancin numfashi ko wasu sababbin alamomi
Likitoci kan rubuta maganin da ke taimakawa tashin azzakari (PDE5 inhibitors). Ƙasashe da yawa kuma suna da sabis na kiwon lafiya ta yanar gizo inda likita mai lasisi ke duba ka ta bidiyo ko takardar tambayoyi kuma a kawo maka maganin gida. Koyaushe ka faɗa wa likita game da wasu yanayi da magungunan da kake sha, kuma ka guji ƙwayoyi daga masu sayarwa marasa lasisi da kayan ƙarin abinci masu alƙawarin sakamako.
Iyakokin bincike
- Binciken motsa jiki ƙanana ne (daga dozin-dozin zuwa kusan maza ɗari) kuma suna ɗaukar watanni 3 zuwa shekaru 2.
- Yawancinsu sun yi amfani da motsa jiki ƙarƙashin kulawa; horo kai kaɗai ko da manhaja ba lallai ne ya ba da sakamako iri ɗaya ba.
- Ga ED da dalilan hankali ko magani suka haifar, binciken motsa jiki ba lallai ne ya shafa ba.
- Idan kana da ciwon zuciya, tambayi likitanka kafin ka fara. Ka tsaya idan ka ji ciwon ƙirji, ƙarancin numfashi ko jiri.
Tambayoyin da ake yawan yi
Shin motsa jiki ko sauya salon rayuwa na iya taimakawa ED?
An yi bincike kan motsa jiki na aerobic (kusan mintuna 160 a mako), horon ƙasan ƙugu, da abinci tare da motsa jiki don rage nauyi. A wani gwaji da aka zaɓi mahalarta ba tare da tsari ba na maza 110 masu ƙiba (Esposito da wasu, 2004), kusan kashi ɗaya cikin uku na rukunin da suka sauya salon rayuwa sun samu maki na tashin azzakari a matakin da aka saba bayan shekaru 2. ED na iya zama alamar farko ta ciwon zuciya ko na jijiyoyin jini, don haka ka sa likita ya duba dalilin.
Shin Kegel na taimakawa matsalar tashin azzakari?
A wani gwaji da aka zaɓi mahalarta ba tare da tsari ba (randomized controlled trial) a Birtaniya da ya ƙunshi maza 55 (Dorey da wasu, 2004), rukunin da suka yi horon ƙasan ƙugu sun samu maki mafi kyau na tashin azzakari. Ƙaramin bincike ne da ƙwararru suka sa ido a kai, kuma ED tana da dalilai da yawa, ciki har da jijiyoyin jini, jijiyoyin laka, hormones da damuwa. Idan ED tana damunka, ka fara ganin likita.
Shin horon ƙasan ƙugu shi kaɗai ya isa?
Binciken kan ED, PE da motsa jiki sun kuma duba motsa jiki na aerobic (kusan mintuna 150 a mako) da motsa jiki na aerobic haɗe da motsa jikin ƙarfafa tsoka. Yawancinsu ƙananan bincike ne, kuma motsa jiki ba ya maye gurbin kulawar likita. Shirinmu na motsa jiki na mako-mako ya haɗa ukun.
Shin wannan shafi ko manhajar Men's Core AI za ta warkar da ED ko PE?
Ba za mu iya yin alƙawarin warkewa ba. Men's Core AI shafi ne da manhaja ga maza masu fama da ED ko PE, an gina su a kan hanyoyin da bincike ya ruwaito cewa za su iya taimakawa. A gwaje-gwajen asibiti, an danganta horon ƙasan ƙugu da motsa jiki na aerobic da sauye-sauye a tashin azzakari da sarrafa fitar maniyyi, kuma muna ba da su a matsayin horo bisa kimiyya. Yawancin waɗannan binciken ƙanana ne, kuma ba a tabbatar da sakamako iri ɗaya ga kowa ba. Men's Core AI ba naʼurar likitanci ba ce ko madadin kulawar likita, don haka idan alamomi suka ci gaba, ka yi laʼakari da ganin likita kuma.
Manazarta
- Feldman HA, et al. Impotence and its medical and psychosocial correlates: results of the Massachusetts Male Aging Study. J Urol. 1994;151(1):54-61. pubmed.ncbi.nlm.nih.gov/8254833/ (an duba a Oktoba 2026)
- Gerbild H, et al. Physical Activity to Improve Erectile Function: A Systematic Review of Intervention Studies. Sex Med. 2018;6(2):75-89. doaj.org/article/91eb296258654277ba5cb0268ced6754 (an duba a Oktoba 2026)
- Dorey G, et al. Randomised controlled trial of pelvic floor muscle exercises and manometric biofeedback for erectile dysfunction. Br J Gen Pract. 2004;54(508):819-825. pmc.ncbi.nlm.nih.gov/articles/PMC1324914/ (an duba a Oktoba 2026)
- Galvão DA, et al. Exercise and psychosexual education to improve sexual function in men with prostate cancer: a randomized clinical trial. JAMA Netw Open. 2025. ascopost.com/news/march-2025/exercise-intervention-may-impro (an duba a Oktoba 2026)
- Esposito K, et al. Effect of lifestyle changes on erectile dysfunction in obese men: a randomized controlled trial. JAMA. 2004;291(24):2978-2984. search.pedro.org.au/search-results/record-detail/11354 (an duba a Oktoba 2026)
- Myers C, Smith M. Pelvic floor muscle training improves erectile dysfunction and premature ejaculation: a systematic review. Physiotherapy. 2019;105(2):235-243. researchonline.jcu.edu.au/57900/ (an duba a Oktoba 2026)