7 Amafutha Abalulekile Okukhathazeka Nokucindezeleka

-Delile

• Ayini Amafutha Abalulekile?
• Izinzuzo Zamafutha Abalulekile
• Indlela Yokusebenzisa Amafutha Abalulekile
• I-Lavender Amafutha Abalulekile
• I-Lemongrass Amafutha Abalulekile
• Omunyu Orange Amafutha Essential
• I-Clary Sage Amafutha Abalulekile
• IVetiver Amafutha Abalulekile
• I-Ylang Ylang Amafutha Abalulekile
• Buyekeza kwe-

Amathuba ukuthi usuwatholile amafutha abalulekile-mhlawumbe uke wasebenzisa amafutha abalulekile ekukhathazekeni. Njengalapho umfundisi wakho we-yoga egcoba amanye emahlombe akho ekupheleni kokuzijwayeza, noma lapho uhlala uzizwa umuhle kakhulu efulethini lomngane wakho ngoba unalesi siphunga esinephunga elibi kuphetshana lakhe. Kuleli zwe eliya ngokuya likhathalela impilo, lezi ziphuzo ezitholakala ezitshalweni zivele zivele yonke indawo.

Ayini Amafutha Abalulekile?

Umkhuba wokusebenzisa amafutha abalulekile waziwa ngokuthi yi-aromatherapy, futhi lawa mafutha anguketshezi olugxile kakhulu olukhishwe esitshalweni, kuchaza uHope Gillerman, odokotela bezokwelapha abaqinisekisiwe nombhali we Amafutha abalulekile nsuku zonke. “Futhi nakuba zinephunga elimnandi kakhulu, akulona iphunga ngokwalo elinomphumela onenzuzo,” usho kanje. "Ngamakhemikhali akuketshezi angaba nomthelela wokuphila kanye namakhemikhali kumakhemikhali nomzimba wakho wobuchopho."

Izinzuzo Zamafutha Abalulekile

Nakuba ukusetshenziswa kwalawa mafutha abalulekile kungaba yinoma yini kusukela ekuhlanzeni isikhumba kuya ekuphulukiseni izinwele ezilimele, enye yezinto ezinkulu amafutha abalulekile angasiza ngayo ukukhathazeka. (UJenna Dewan Tatum uze uwasebenzise ukuze anqobe ukucindezeleka.) Ukukhathazeka okubangelwa ingcindezi kuvame kakhulu: Yilokho okuzwayo lapho wephuza ukufika emhlanganweni, wenza isethulo esikhulu phambi komphathi wakho, noma ubhekene nempi enkulu. nomlingani wakho futhi, bam-inhliziyo yakho iqala ukugijima, ukushaya kwenhliziyo yakho kuya phezulu, futhi kuba nzima ukugxila. Ngaphezu kwalokho: Ukukhathazeka yisifo esivame kakhulu sezempilo yengqondo e-US, esithinta ngaphezu kwamaphesenti angu-18 abantu abadala unyaka ngamunye. Futhi yize o-oyela ababalulekile kungafanele basetshenziswe esikhundleni semithi enqunyiwe yokwelashwa, bangaba isithomuli sokungezelela esengeziwe, noma basize abantu abanenkathazo ebangelwa ukucindezeleka. (Lokhu Kuvivinywa Okuyinqaba Kungabikezela Ukukhathazeka Nokucindezeleka Ngaphambi Kokuba Uthole Izimpawu.)

Indlela Yokusebenzisa Amafutha Abalulekile

Nansi indlela okusebenza ngayo: "Kwenzekani uma uvula ibhodlela lamafutha abalulekile-noma ulibeka esicutshini, uligcobe emzimbeni wakho, noma ulufaka ku-diffuser-ingabe lolo ketshezi luguquguquka kakhulu, okusho ukuthi luyahwamuka. ngokushesha okukhulu, ukuthi empeleni kudala umhwamuko ozungeze umzimba wakho owuhogelayo,” kusho uGillerman.

Uma uphefumula, lezo zinhlayiya ziya ezinhlangothini ezimbili. "Ngokushesha zingena ezonweni zakho, lapho kunezinzwa zemizwa ezivela engxenyeni yobuchopho ebuthakathaka," esho. "Umphunga ube usungena ngqo ezicutshini zobuchopho, lapho kuthinta khona inkumbulo, imizwa kanye nobuchopho be-lymphatic, obuxhumene nokushaya kwenhliziyo yakho, umfutho wegazi nokuphefumula," kusho uGillerman. "Kodwa izinhlayiya ziphinde zihogele emaphashini akho, lapho zingena khona egazini lakho futhi zihileleke ohlelweni lwakho lwe-endocrine, lapho zishintsha ukusabela komzimba wakho ekucindezelekeni." (Funda Kabanzi Ngezinzuzo Zezempilo Ezingaba Khona Zamafutha Abalulekile.)

Lapho izinhlayiya uzidonsela ngokwengeziwe-futhi zisondele kakhulu ekhaleni lakho - amandla e-oyela abalulekile ayaqina. U-Gillerman uncoma ukuthi ubeke kancane eminweni yakho bese uyidweba emathempelini akho kanye nendawo ephakathi kwamashiya akho phezulu kwebhuloho lekhala lakho. "Lokho kuyiphuzu elinamandla kakhulu lokunciphisa isimiso sezinzwa," usho kanje. Kancane uphefumulele ngaphakathi nangaphandle kokuphefumula okuyisihlanu kuye kwesithupha. "Ungafaka neconsi entendeni yesandla ngasinye, bese ufaka izandla zakho ebusweni bese uphefumulela phezulu," esho. "Lokhu kuhle ngoba ungabamba izandla zakho eduze noma kude kakhulu nobuso bakho ngendlela othanda ngayo."

Akuwona wonke amafutha abalulekile adalwa ngokulinganayo, noma kunjalo, kanti amanye amafutha kucatshangwa ukuthi abhekise ukukhathazeka kangcono kanti abanye bangaba nezinzuzo ezihlukile. "Qiniseka nje ukuthi noma imuphi uwoyela owusebenzisayo ungokwemvelo ngokuphelele, futhi ungumthombo wezitshalo eziphilayo," kusho uGillerman. Amafutha abalulekile awalawulwa yi-U.S. Food and Drug Administration, kepha kufanele ubheke izinketho eziqinisekisiwe zezinto eziphilayo, kusho uGillerman. "Kuyindlela yakho yomlilo yokuqinisekisa ukuthi uthola uwoyela obalulekile ongangcoliswa noma ungcoliswe ngoshevu noma ngophethilomu."

Ngakho-ke uma uhlushwa ukukhathazeka, qala ukhulume nodokotela wakho mayelana nezinketho zokwelapha ezingase zibe khona zokukhathazeka. Lapho-ke, uma ndawonye nithatha isinqumo sokuzama amafutha abalulekile ukukhathazeka nokukhululeka kwengcindezi, lezi yizinketho zakho ezinhle kakhulu. (Futhi Cabanga Lezi Zixazululo Zokunciphisa Ukukhathazeka Ngezicupho Ezivamile Zokukhathazeka.)

I-Lavender Amafutha Abalulekile

Kunesizathu sokuthi i-lavender isetshenziswe ezinsizeni eziningi ze-spa: Izokupholisa ngempela phuma. Isizathu esenza ngithande i-lavender njengowoyela obalulekile wokukhathazeka ingoba ayiqukethe i-linalool kuphela, enomthelela wokulalisa, iphinde iphumuze izicubu, yehlise umfutho wegazi, inyuse ukujikeleza kwegazi, [futhi] yehlise i-cortisol egazini lethu- zonke izinto esizifunayo ukuze zisisize ukubhekana nengcindezi,” kusho uGillerman. Futhi isayensi iyavuma ocwaningweni olulodwa, iziguli ezinesifo sokukhathazeka zinikezwe i-lavender ngomlomo futhi yathuthukisa izimpawu zokungazinzi nokulala okuphazamisekile, futhi yaba nomthelela omuhle enhlalakahleni jikelele nasezingeni lempilo. (Uthanda yonke into i-lavender? Zama Le Iced Lavender Macha Green Tea Latte.)

Izame: I-Majestic Pure Lavender Oil ($ 22; amazon.com)

I-Lemongrass Amafutha Abalulekile

I-Lemongrass ingenye isisekelo se-spa, futhi ngesizathu esihle. Abantu abadonsa amaconsi amathathu kuya kwayisithupha ephunga bakhombisa ukwehla kwezinga labo lokukhathazeka kanye nokungezwani ngokushesha, ngokusho kocwaningo olushicilelwe Ijenali Yemithi Ehlukile Futhi Ehambisanayo. Futhi, ngaphandle kokuphendula ngokukhathazeka esivivinyweni esenzelwe ukukala amazinga okukhathazeka (kunengqondo), bona laba bantu balulame ngokuphelele ekucindezelekeni ngemizuzu emihlanu nje.

Izame: I-Lemongrass Pure Essential Oil ($12.99; amazon.com)

Omunyu Orange Amafutha Essential

Umuthi wewolintshi obabayo empeleni uthela owoyela abathathu abahlukene ababalulekile: uwoyela ovela esithelweni; i-petitgrain, ephuma eqabungeni; ne-neroli, ephuma embali. "Lawa wonke amafutha abalulekile abalulekile okukhathazeka, ikakhulukazi uma kuziwa ekulaleni," kusho uGillerman. Olunye ucwaningo olwenziwa abacwaningi baseMei University eJapane lwathola ukuthi abantu abahogela iphunga eliwolintshi bakwazi ukwehlisa imithi yokucindezeleka ababeyithathile, futhi amafutha awolintshi abuyisela isimiso sabo se-endocrine nesokuzivikela komzimba ezingeni elivamile. Olunye ucwaningo olushicilelwe kulo magazini I-Physiology & Nokuziphatha bathole ukuthi abantu abanuka uwoyela we-orange (noma i-lavender) ngenkathi belinde inqubo yamazinyo bebengakhathazekile kakhulu kunalabo abalalele umculo opholisayo noma labo abebengakhuthazeki nhlobo. Futhi ngubani ongatholi ukukhathazeka lapho eya kudokotela wamazinyo? (Okuhlobene: Amafutha abalulekile ayi-10 ongakaze uzwe ngawo nokuthi uwasebenzisa kanjani)

Izame: Amafutha Abalulekile Ewolintshi Ababayo Angaxutshiwe ($6.55; amazon.com)

I-Clary Sage Amafutha Abalulekile

Uma ugula i-lavender, uGillerman uncoma i-clary sage. "Kuyi-relaxation ye-muscle eyesabekayo, futhi i-clary sage inomphumela onamandla ngempela ohlelweni lwe-hormonal, olungasebenza kakhulu kubantu abaphila impilo ebuswa izinguquko ezinzima zama-hormone emzimbeni wabo." Cabanga noma yini kusukela esikhathini nokukhulelwa kwezinye izifo ze-hormonal. Eqinisweni, uwoyela we-clary sage anganciphisa amazinga e-cortisol aze afike kumaphesenti angama-36 futhi abe nomphumela ofana ne-antidepressant, ngokusho kocwaningo olwanyatheliswa ku- Ijenali yePhytotherapy Research. (Ingabe Ubuwazi Futhi Ukuthi Amafutha Abalulekile Angasiza Ngezimpawu Ze-PMS?)

Izame: Clary Sage Therapeutic Grade Essential Oil ($ 9.99; amazon.com)

IVetiver Amafutha Abalulekile

"I-Vetiver inguwoyela obizwa nge-base note-lokho kusho ukuthi unomjikelezo ophansi kakhulu wokuhwamuka," kusho uGillerman, ngakho-ke ungayifaka emzimbeni wakho futhi isazohwamuka ngemuva kwezinsuku ezimbili. Iqiniso lokuthi linamathela kuwe isikhathi eside lingaba kuhle kumuntu owaziyo ukuthi uzoba sesimweni esicindezelayo. " kukhulula imisipha yakho, kukusize ugxile-kokuphambene nalokho okwenziwa ukukhathazeka, "kusho uGillerman. Uwoyela weVetiver wawuxhunyaniswa nokukhathazeka okwehlisiwe esifundweni esisodwa (noma ngabe kwenziwa kumagundane) okushicilelwe kumagazini Ucwaningo Lomkhiqizo Wezemvelo, ngakho-ke kudingeka kwenziwe olunye ucwaningo ngemiphumela yalo kubantu.

Izame: I-Plant Therapy Vetiver Essential Oil ($13.95; amazon.com)

Amafutha Abalulekile e-Chamomile

Cishe uzwile mayelana nemiphumela epholile, ebangela ukulala yetiye le-chamomile, kanye naleyo enwebeka kuwoyela obalulekile we-chamomile. I-Chamomile nayo iyinothi eliyisisekelo, ngakho-ke inomphumela ofanayo njenge-vetiver, kusho u-Gillerman. Kepha izifundo zikhombise nempendulo yomzimba efakazelwe kuyo. I-Chamomile empeleni "ingahlinzeka ngomsebenzi wokulwa nokucindezelwa ngokomqondo," ngokusho kocwaningo olwenziwe e-University of Pennsylvania School of Medicine. (I-PS: Lezi Zinzuzo Eziyisihlanu Ze-Aromatherapy Zizoshintsha Impilo Yakho.)

Izame: Amafutha Abalulekile KaChamomile ($ 14.99; amazon.com)

I-Ylang Ylang Amafutha Abalulekile

Lesi siqephu siphuma esihlahleni sase-Indonesian Cananga. Lapho uwoyela obalulekile uhogelwa—enhlanganisela namafutha e-bergamot namafutha e-lavender—kanye ngosuku amasonto amane, wehlisa ukusabela kwabantu ekucindezelekeni, kanye namazinga e-cortisol nomfutho wegazi, ngokocwaningo olwenziwe yi-Geochang Provincial College eKorea. .

Izame:I-Ylang Ylang Amafutha Abaluleke Kakhulu ($ 11.99; amazon.com)

Buyekeza kwe-