Izinzuzo Zokwelapha Okukhanyayo Okubomvu, Okuhlaza, Nokuluhlaza Okuhlaza okwesibhakabhaka

-Delile

• Okwezamandla: Blue Light Therpy
• Ukubuyiselwa: Ukwelashwa Okubomvu Kokukhanya
• Ukunciphisa Izinhlungu: Ukwelashwa Kokukhanya Okuluhlaza
• Buyekeza kwe-

Ukwelashwa okukhanyayo kunomzuzwana, kodwa amandla ako okunciphisa ubuhlungu nokulwa nokudangala aqashelwe amashumi eminyaka. Imibala ehlukene yezibani inezinzuzo ezihlukene zokwelapha, ngakho-ke ngaphambi kokuthi ugxumele kuseshini yokwelapha noma utshale imali ekukhanyeni, thintana nalesi sihloko emiphumeleni yemibala emithathu ehlukene yokukhanya. (Kuhlobene: I-Crystal Light Therapy Iphulukise Umzimba Wami Wangemva KweMarathon.)

Okwezamandla: Blue Light Therpy

Ukuchayeka ekukhanyeni okuluhlaza emini kungakwenza uzizwe uqaphile futhi uthuthukise isikhathi sokusabela, ukugxila, kanye nokukhiqiza, ngokocwaningo oluvela e-Brigham and Women's Hospital e-Boston. "Ama-Photo receptors esweni, axhumanisa nezindawo zobuchopho ezilawula ukuqapha, azwela kakhulu ekukhanyeni okuluhlaza okwesibhakabhaka. Ngakho-ke, lapho ukukhanya okuluhlaza okwesibhakabhaka kuwashaya, ama-receptors aqala umsebenzi kulezo zifunda zobuchopho, okwenza ube namandla ngokwengeziwe," kusho uShadab A. Rahman, Ph.D., umbhali wesifundo.

Enye inzuzo: Ukuvezwa kwasemini kungavikela ama-z akho emiphumeleni ephazamisayo yokukhanya okuluhlaza okwesibhakabhaka ebusuku, kutholakala isifundo esivela e-Uppsala University eSweden. "Uma uthola ukukhanya okuningi okukhanyayo emini, amazinga we-melatonin, i-hormone ekwenza uzele, ayacindezelwa," kusho umlobi ocwaningayo uFrida Rångtell. "Kusihlwa, i-melatonin inyuka kakhulu, futhi ukukhanya okukhanya okwesibhakabhaka ebusuku akunamthelela omncane." Khulisa ukukhiqiza kwakho futhi uvikele ukulala kwakho ngokubeka i-Philips GoLite Blu Energy Light ecebile eluhlaza okwesibhakabhaka ($80; amazon.com) etafuleni lakho. Futhi hlala noma ume ngamafasitela noma uphumele ngaphandle kaningi ngangokunokwenzeka nsuku zonke ukuthola umthamo owengeziwe wokukhanya kwemvelo okukhanyayo, okuqukethe imisebe eluhlaza okwesibhakabhaka. (Futhi funda nge-digital eye strain nokuthi yini ongayenza ukuze ulwe nakho.)

Ukubuyiselwa: Ukwelashwa Okubomvu Kokukhanya

Ukwehlisa umoya ngaphambi kokulala, sebenzisa ilambu elibomvu. "Umbala ubonisa ukuthi kusebusuku, okungase kukhuthaze umzimba ukuthi ukhiqize i-melatonin," kusho uMichael Breus, Ph.D., ilungu lebhodi labaluleki le-SleepScore Labs. Vula isibani esifana ne-Lighting Science Good Night Sleep-Enhancing LED bulb ($ 18; lsgc.com) okungenani imizuzu engama-30 ngaphambi kokulala.

Isibani esibomvu singaphinde sithuthukise ukujima kwakho. Umzuzu owodwa kuya kwemihlanu wokuchayeka ekukhanyeni okubomvu nakwe-infrared ngaphambi nje kokuzivocavoca umzimba kukhuphule amandla futhi kuvimbele ukudabuka, kusho u-Ernesto Leal-Junior, Ph.D., oyinhloko yeLaboratory of Phototherapy in Sports and Exercise eNove de Julho University eBrazil . "Ubude obuthile bemisebe yelambu elibomvu neli-infrared-660 kuya ku-905 nanometer-ukufinyelela izicubu zemisipha yamathambo, kukhuthaza imitochondria ukuthi ikhiqize i-ATP eningi, into amaseli ayisebenzisayo njengophethiloli," usho kanje. Amanye amajimu anemishini yamalambu abomvu. Noma ungatshala imali kweyakho, njenge-LightStim for Pain ($249, lightstim.com) noma i-Joovv Mini ($595; joovv.com).

Ukunciphisa Izinhlungu: Ukwelashwa Kokukhanya Okuluhlaza

Ukubuka ukukhanya okuluhlaza kunganciphisa ubuhlungu obungapheli (obubangelwa yi-fibromyalgia noma i-migraines, ngokwesibonelo) ngamaphesenti angafika kuma-60, ngokusho kocwaningo kumagazini Ubuhlungu, futhi izifundo zezilwane zibonise ukuthi imiphumela enenzuzo ingahlala izinsuku eziyisishiyagalolunye. "Ukubheka ukukhanya okuluhlaza kubonakala kuholela ekwandeni kokukhiqizwa komzimba kwama-enkephalins, amakhemikhali afana ne-opioid. Futhi kunciphisa ukuvuvukala, okudlala indima ezimeni eziningi ezibuhlungu ezingapheli," kusho umcwaningi uMohab Ibrahim, MD, Ph. .D.

Kudingeka izifundo eziningi ngaphambi kokuba odokotela benze izincomo zokuthi ukusebenzisa isibani esiluhlaza ukwelapha i-migraines nezinye izinhlungu kanjani futhi kangaki, futhi uDkt Ibrahim uthi kufanele ubone udokotela ngaphambi kokuzama ukuzelapha ekhaya. Kepha kuleli qophelo ucwaningo lukhombisa ukuthi ukuzibeka ehoreni noma amabili njalo ebusuku - ngokusebenzisa isibani esiluhlaza okotshani kusibani noma ngokugqoka izingilazi ezifakwe okokuhlunga okwe-tinted-kungehlisa imigraines nezinye izinhlobo zobuhlungu obungapheli.

Buyekeza kwe-