Ukuthi Ukuthuthukisa Kanjani Ukuqina Kwakho Kwe-Cardiorespiratory Kungaluqinisa kanjani uhlelo lwakho lokuzivikela komzimba

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Adonse umoya kakhulu. Leso senzo esilula singakusiza ukuqinisa amasosha omzimba wakho. Qala ukubhuqa nokukhukhumeza ngesikhathi sokujima, futhi lokho kuzokuthuthukisa nakho. Amaphaphu nenhliziyo zinika amandla izindlela eziningi zokungavikeleki, yingakho indlela ophefumula ngayo kanye nokuqina kwakho kwenhliziyo kusemqoka.

Amaphaphu akho ahambisa igazi elinomoya-mpilo eligcwele enhliziyweni ngama-capillaries, bese inhliziyo yakho ikhipha umoya-mpilo egazini futhi iwupompa emzimbeni wakho, njengemisipha oyibambayo lapho uhamba noma ujikeleza noma u-squat, kusho uBenjamin Levine, MD. , uprofesa wesayensi yokuzivocavoca e-University of Texas Southwestern Medical Center e-Dallas. Lokho kukhuphula ukunyakaza kwemisipha nokugeleza komoya-mpilo kubanga nokusakazeka okwenyuka kwamaseli omzimba. Ukuzivocavoca kuqeqesha inhliziyo namaphaphu akho ukumpompa igazi elinomoya-mpilo ngokuphumelelayo futhi, ngokwandisa, kuthumela amaseli omzimba amaningi emsebenzini osebenzayo. (Okuningi lapha: Ukuzivocavoca Kungasithuthukisa Kanjani Isistimu Yakho Yokuzivikela Emzimbeni)

Kepha ukugxila ekuphefumuleni kwakho njengoba uhleli kusasiza. Lapho udonsa umoya futhi uwukhiphe ngokugcwele futhi kancane, uvula isimiso sethu se-parasympathetic - i-lever epholile yesimiso sethu sezinzwa, kusho uSusan Blum, M.D., umbhali wencwadi ethi Uhlelo Lokutakula Uhlelo (Ithenge, $ 15, amazon.com). (Umlayezo uthunyelwa nge-vagus nerve, egijima ebuchosheni isuka emaphashini nasenhliziyweni ize iye esifubeni nasemathunjini.) Ukupheqa inkinobho nakho kwenza kungasebenzi uhlelo lozwela oluzwayo, impendulo yethu yokulwa noma yokundiza ekhipha ingcindezi amahomoni, njenge-cortisol ne-adrenaline, kusho uThomas W. Decato, MD, udokotela wamaphaphu e-Spokane, eWashington.

Ingabe inzuzo eyodwa yokuzivikela yokuvikela ama-hormone okuxineka asakazekayo? I-Cortisol ne-adrenaline zithola indlela yazo ezicubu zethu ze-lymphoid (ezitholakala ku-thymus gland nakwezinye izindawo), lapho amangqamuzana okuzivikela omzimba ahlumayo ekhula khona. “Lawo ma-hormone angalimaza ukukhula kwamangqamuzana, ngakho uma ukwazi ukukhulula amangqamuzana amasosha omzimba ekuchayekeni, kulapho azosebenza kangcono khona lapho esevuthiwe,” kusho uDkt. Blum.

“Imizuzu engu-10 nje ngosuku yanoma yikuphi ukuphefumula kwesisu okunweba isisekelo samaphaphu kungenza umehluko,” usho kanje. Zama le nqubo ye-pranayama esetshenziswe ku-yoga: Donsa umoya ngokujulile nangokuhamba kancane ngamakhala akho, bese ukhipha ngobumnene nangokuphelele ngamakhala akho; qhubeka "udonsa" futhi "uphusha" umoya ngesivinini esilawulwayo. (Okuhlobene: Qeqesha Umzimba Wakho Ukuzizwa Ungakhathazeki Ngalokhu Kuzivocavoca Okuphefumulayo)

Kungamandla okuzivocavoca, ngesenzo senhliziyo nesamaphaphu, esikhuthaza ukusakazeka kwamaseli omzimba. Uma uphumule, amangqamuzana omzimba wakho wokuzivikela avame ukucwiliswa esicutshini se-lymphoid, njengamasosha alindele ukubizwa ukuthi asetshenziswe. "Kodwa lapho siphefumulela phezulu nangokushesha okukhulu futhi ukushaya kwenhliziyo yethu kukhuphuka nemisipha iyaqina ngesikhathi sokuvivinya umzimba, kukhombisa lawo maseli anamandla omzimba omzimba ukuthi ajikeleze futhi azulazule emzimbeni ukuthola amagciwane kuze kube ngamahora amathathu kamuva," kusho uDavid Nieman, uprofesa I-Appalachian State University eNorth Carolina. Ngokuhamba kwesikhathi, lokhu kukhuphuka kwamaseli omzimba azulazulayo kuhumusheka ezinsukwini zokugula ezimbalwa uma kuqhathaniswa nabangawuvocavoci. Ukuvivinya umzimba okulingene ukuya kokunamandla izinsuku eziningi kuyawenza umehluko. (FTR, ukulala okufanele kungasiza ekuqiniseni amasosha akho omzimba.)

I-Shape Magazine, ukukhishwa kuka-September 2021

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