Dore ingaruka mbi ku bantu bakunze kubura ibitotsi bishobora no guteza  kubura ubuzima , hari n’ uburyo wabirwanya kugira ngo  udasiga umuryango wawe mu marira idashira

Ese hari igihe uryama ukabura ibitotsi neza? Ntabwo ari wowe bibaho gusa, ahubwo iki ni ikibazo kiba ku bantu hafi ya bose mu buzima bwabo baba abana, abakuze ndetse n’abasheshe akanguhe.

Gusa nubwo akenshi tuvuga kubura ibitotsi hagahita humvikana kurara ijoro ryose ukanuye nyamara si byo gusa. Iyo tuvuze kubura ibitotsi haba havuzwe:

• Kuryama ugatinda gusinzira

• Gukanguka mu gicuku kongera gusinzira bikagorana

• Gukanguka kare cyane butaracya neza ntiwongere gusinzira

• Gusinzira ibice, ukajya ukanguka
ukongera ugasinzira gato

Mu gihe gusinzira neza ari umwe mu miti ya stress n’umunaniro nyamara kubura ibitotsi byo ni ikibazo gishobora guteza zimwe mu ngaruka zikurikira:

• Umunaniro, umunabi no guhondobera ku manywa

• Umubyibuho udasanzwe

• Kugabanyuka k’ubudahangarwa bw’umubiri

Dore ibyiza uzahura nabyo niba ukundana n’ abakobwa babyariye iwabo ,  nibyo byiza kurusha ibindi

• Kuzamuka k’umuvuduko w’amaraso, bishobora gutera indwara z’umutima na
diyabete

• Ububabare buhoraho

• Kwiheba no kwigunga

• Kubura ingufu ku kazi

Ahantu uryama n’uburyo uryamamo bigira uruhare runini mu misinzirire yawe bityo dore ibyo wakora maze ukabasha gusinzira neza

Gerageza kuryama ku masaha adahinduka, buri munsi

Jya ukora agasiporo katavunanye cyane kamara byibuze iminota 30 buri munsi nibiba byiza, ubikore mbere yo kuryama. Gusa wirinde siporo y’ingufu mu masaha y’umugoroba

Dore ibyiza uzahura nabyo niba ukundana n’ abakobwa babyariye iwabo ,  nibyo byiza kurusha ibindi

Shakisha uko wabona urumuri ruhagije mu masaha ya kumanywa. Ibi bituma ubwonko bukanguka bukabasha gutandukanya amanywa n’ijoro

Mbere yo kuryama banza woge amazi ashyushye

Aho uryamye hagomba kuba ari heza, hatari urumuri n’urusaku kandi nta mpumuro idasanzwe ihari. Kandi ntihagomba kuba hashyushye cyane cyangwa hakonje cyane

Ahantu ho kuryama imenyereze ko ari aho kuryama gusa. Ikintu wemerewe kuba wahakorera kindi ni imibonano mpuzabitsina gusa. Ibindi nko kurya, gusoma, kureba filimi ntibyemewe kuba byakorerwa mu buriri

Jya kuryama igihe wumva ko ari ngombwa cyangwa amasaha wiyemeje kuryamiraho yageze. Ntukaruhukire mu cyumba cyo kuryamamo

Niba umaze iminota 20 mu buriri utarasinzira byuka ugire akantu ukora nko gusoma igitabo, cyangwa ukore imibonano, wongere uryame.

Irinde kurya ugahaga cyane nijoro kuko nabyo bibangamira ibitotsi

Gabanya amasaha uryama ku manywa

Irinde gukoresha terefoni cyangwa ibindi bizana urumuri nka mudasobwa Urumuri rwa terefoni ruri mu bibangamira ibitotsi

Muri macye ngibyo ibyo ugomba kuzirikana no kwitaho mu gihe ubura ibitotsi nijoro. Ibi nubigerageza bikanga kugira icyo bitanga niho wazagana ivuriro abaganga bakagufasha.