Ziyini Izinzuzo Zokungaphuzi Utshwala?

-Delile

• Ukulawula Kangcono Imikhuba Yakho Yokuphuza
• Impilo Engcono Sekukonke
• Ukulala Okungcono
• Amandla Engeziwe kanye Nezimo Ezingcono
• Isikhumba Esingcono
• Ukusebenza Okungcono Kokufaneleka Nokululama Ngokushesha
• Amathuba Angcono Wokubhekana ~ Nezinkinga Zakho~
• Ukuzethemba Kakhudlwana Ezimweni Zomphakathi
• Buyekeza kwe-

Ubona abantu abaningi beqhabula amanzi endaweni yokucima ukoma, noma ubona ama-mocktails amaningi kumenyu kunokujwayelekile? Kunesizathu: Ubungqabavu buhamba phambili-ikakhulukazi phakathi kwabantu abakhathalelayo ngokuphila impilo ephelele.

Lokhu kungenxa yokwanda kokuqwashisa mayelana nokusetshenziswa kotshwala okungenampilo: "Ukungalawuleki kotshwala" kuyanda phakathi kwabesifazane abasebasha, futhi inani labantu abasha ababulawa isifo sesibindi esiqhutshwa uphuzo oludakayo kanye ne-cirrhosis liye lenyuka kakhulu. I-United States Preventive Services Task Force isanda kumemezela ukuthi bonke abantu abadala, kubandakanya nabesifazane abakhulelwe, kufanele bahlolwe ukusetshenziswa kophuzo olungenampilo odokotela babo abanakekela ngokuyinhloko ngesikhathi sokuhlolwa, ngokusho kwesitatimende esisha seqembu esishicilelwe ephephabhukwini lezokwelapha. JAMA. Futhi-ke, ucwaningo olwanda ngokwengeziwe lukhombisa ukuthi ngisho ukusetshenziswa ngokulingene kotshwala akukuhle empilweni yakho-ungalokothi unake imiphumela ebucayi yezempilo yokuphuza ngokweqile.

Yize kungazwakala sengathi kunokweqisa, empeleni kunezinzuzo eziningi zokuyeka utshwala (okwesikhashana noma okunye). Lapha, izinzuzo eziyisikhombisa ezingakukholisa ukuthi ushintshe iwayini lakho le-Friyay-night libe yi-mocktail. (Uma izinzuzo zikukholisa ukuthi ulahle utshwala-noma isikhashana-landela lezi zeluleko zokuthi ungayeka kanjani ukuphuza utshwala ngaphandle kokuzwa yonke i-FOMO.)

Ukulawula Kangcono Imikhuba Yakho Yokuphuza

Uma uyeka ukuphuza isikhathi esifushane nje, sebenzisa inselele yesitayela sikaJanuwari Esomile-ungase ube nomthelela emikhubeni yakho yokuphuza isikhathi eside. Ucwaningo olusha olwenziwe yiNyuvesi yaseSussex lulandele abantu abangaphezu kuka-800 ababambe iqhaza eDry January ngo-2018 bathola ukuthi ababambiqhaza basaphuza kancane ngo-Agasti. Inani lezinsuku zokuphuza ezijwayelekile lehle lisuka ku-4.3 laya ku-3.3 ngeviki, imvamisa yokudakwa yehle isuka ku-3.4 ngenyanga yaya ku-2.1 ngenyanga, kwathi abahlanganyeli abangama-80 babika ukuthi bazizwa belawula ukuphuza kwabo.

"Into egqamile ngeDry January ukuthi empeleni ayingoJanuwari," kusho isazi sokusebenza kwengqondo uRichard de Visser, obehola ithimba labacwaningi. “Ukungabi natshwala izinsuku eziwu-31 kusikhombisa ukuthi asibudingi utshwala ukuze sizijabulise, siphumule, sizijabulise lokho kusho ukuthi unyaka wonke siyakwazi ukuthatha izinqumo ngokuphuza kwethu, sigweme. ngokunyelela ekuphuzeni ngaphezu kwalokho esikufuna ngempela."

Impilo Engcono Sekukonke

"Akukhona nje ukuthi utshwala buqukethe amakhalori amaningi angenalutho, kepha lapho abantu bephuza kakhulu bathambekele ekwenzeni okunye ukukhetha okungenampilo kokudla okunempilo, ngakho-ke ukuyeka utshwala kungaba nomthelela omkhulu esondweni nasempilweni yenhliziyo yonke," kusho uCarlene MacMillan, MD, udokotela wengqondo kanye nelungu lomphakathi wokuzijwayeza wezempilo yengqondo we-Alma e-NYC. Ubufakazi: Ngemuva kokuyeka utshwala inyanga eyodwa kuphela, amaphesenti angama-58 ababambe iqhaza ocwaningweni lukaDry January lwe-University of Essex babika ukwehla kwesisindo.

"Ukuba ne-hungover nakho kungena ezintweni ezinjengokugijima ekuseni noma ukuya ejimini. Ngokukuyeka, abantu bakwazi kangcono ukunamathela emisebenzini yokuzivocavoca," esho. "Yebo, kunezinzuzo zesikhathi eside mayelana nokunciphisa ingozi yomdlavuza amaningi, ukuthuthukisa impilo yenhliziyo, ukusiza isimiso somzimba sokuzivikela ezifweni, futhi singalimazi isibindi." (Isibonelo, ukunikezwa kotshwala okukodwa nje ngosuku kungandisa ingozi yomdlavuza webele.) Ungathola ukwehlukana okuphelele kwezingozi zezifo ezihambisana notshwala kuwebhusayithi yeNational Institute on Alcohol Abuse and Alcoholism.

Ukulala Okungcono

“Njengodokotela wengqondo, ngineziguli zami eziningi ezibika ukuthi azilali kahle,” kusho uDkt. MacMillan. "Utshwala bufana nokuthela usawoti enxebeni uma kukhulunywa ngokulala ubuthongo. Kunciphisa ukulala kwe-REM (okuyisigaba sokulala esivuselela kakhulu) futhi kudala umonakalo kwizigqi ze-circadian. Lapho abantu beyeka utshwala, ubuthongo babo bungazuza kakhulu, nakho lokho , isiza impilo yabo yengqondo isiyonke. " (Nakhu okungaphezulu kokuthi utshwala bulimaza kanjani ubuthongo bakho.) Ekupheleni kukaJanuwari Owomile, ngaphezu kwamaphesenti angu-70 ababambiqhaza ocwaningweni lweNyuvesi yaseSussex babike ukuthi balale kangcono lapho belahla utshwala.

Amandla Engeziwe kanye Nezimo Ezingcono

Uma ulele kangcono, cishe uzozizwa unamandla-kodwa akusona isizathu kuphela sokuthi ukuyeka utshwala kungakhuphula amandla akho. “Ukuhlaba ikhefu ophuzweni oludakayo kungakhuphula izinga lamandla akho,” kusho uKristin Koskinen, R.D.N., isazi sezokudla esibhalisiwe. Ukuphuza kuqeda ukutholakala kwakho kwamavithamini B (okubalulekile ukuze uthole amandla aqhubekayo). "Njengeningi lezakhamzimba, amavithamini e-B awananhloso eyodwa kuphela, ngakho-ke ungabona umthelela kumandla nasemoyeni yakho ngokusebenzisa utshwala," esho. Kungenzeka ukuthi esinye isizathu esenza ukuthi amaphesenti angama-67 ababambiqhaza beDry January ocwaningweni lweNyuvesi yaseSussex abike ukuthi anamandla engeziwe.

Isikhumba Esingcono

"Ukususa utshwala ekudleni kwakho kungathuthukisa indlela obukeka ngayo," kuphawula uKoskinen. "Sonke sizwile ukuthi utshwala buqeda amanzi emzimbeni, okwenza amangqamuzana esikhumba alahlekelwe ukugcwala kwawo, okuholela esikhumbeni esikhathele, esibukeka sikhulile." Ngempela, ucwaningo lwe-University of Sussex luthole ukuthi amaphesenti angama-54 ababambiqhaza beDry January babika ukuthi banesikhumba esingcono. (Ubufakazi: U-J.Lo akabuphuzi utshwala futhi ubukeka eyingxenye yeminyaka yakhe.)

Ukusebenza Okungcono Kokufaneleka Nokululama Ngokushesha

“Ngokombono wokusebenza kwezemidlalo, utshwala bungaba nomthelela esimweni sokugeleza kwamanzi, amakhono emisipha, nokululama kwemisipha,” kuphawula u-Angie Asche, R.D., isazi sokudla kwezemidlalo kanye nesazi sokuvivinya umzimba. "Ucwaningo lukhombisile ukuthi ukuphuza utshwala ngemuva kokuzivocavoca kanzima kungakhulisa ukubambezeleka kokuqala kwemisipha (DOMS) ngokubambezela inqubo yokululama nokwandisa ubuhlungu. Utshwala bungakwenza kube yinselele kubasubathi ukubona inqubekela phambili abangathanda ukuyenza ekuqeqeshweni kwabo benokubi okunjalo imithelela ekubunjweni komzimba nasekululameni kwemisipha. " (Yiyo kanye le ndlela utshwala obuthinta ngayo ukusebenza kwakho komzimba.)

Amathuba Angcono Wokubhekana ~ Nezinkinga Zakho~

“Ukuphendukela ophuzweni oludakayo ukuze ubhekane nemizwa enzima noma ebuhlungu kusho ukuthi abantu abafundi amasu anempilo okubhekana nesimo noma bathathe izinyathelo zokucubungula leyo mizwelo,” kusho uDkt. MacMillan. "Lapho uphuzo oludakayo lususwa njengenketho, abantu bangakwazi ukubuyisela impilo yabo yengqondo futhi bafunde izindlela eziguqukayo zokudlula izinsuku zabo." (Futhi lapho uqala ukuzitika ngotshwala usemncane, kungalimaza namandla akho okubhekana nemizwa ngendlela enempilo.)

Ngisho nokulahla utshwala isikhathi esifushane kungasikhanyisela ukuthi ungasebenzisa kanjani utshwala ukuze ubhekane nesimo: ucwaningo lwe-University of Sussex lwathola ukuthi, ngemva kukaJanuwari Owomile, amaphesenti angu-82 ababambiqhaza acabanga ngokujulile ngobuhlobo babo nokuphuza futhi amaphesenti angu-76 abika. ukufunda kabanzi mayelana nokuthi baphuza nini nokuthi kungani.

Ukuzethemba Kakhudlwana Ezimweni Zomphakathi

Yebo, impela. Abantu abaningi bathembele otshwaleni ukubasiza badlule ezimeni zomphakathi ezibenza bangakhululeki. (Holler uma ungomunye walaba eziningi abahlushwa ukukhathazeka komphakathi.) "Lapho utshwala bungasekho njengendlela yokuzivikela, kungase kube nzima ukulungisa ekuqaleni. Kodwa ngokuhamba kwesikhathi, abantu bangathola amakhono nokuqiniseka ukuthi bangakwazi ukuxhumana nabanye izindlela ezinengqondo nezijabulisayo ngaphandle kwayo, "kusho uDkt. MacMillan. "Lokho kungazwakala kunika amandla kakhulu futhi kuholele ekuxhumaneni okuyiqiniso nabanye ngaphandle kwalokho okubizwa ngokuthi 'izibuko zikabhiya' endaweni ukuze kuhlanekezele ukusebenzisana." Thembela: Ocwaningweni lweNyuvesi yaseSussex, amaphesenti angama-71 ababambiqhaza iDry January babike ukuthi bayabona ukuthi abasidingi isiphuzo ukuze bazijabulise.

Buyekeza kwe-