Indlela Imizwelo Yakho Esithinta Ngayo Isikhumba Sakho

-Delile

• Kungani Isikhumba Sakho Siba I-Moody
• Ungasisiza Kanjani Isikhumba Sakho Siphume
• Gcina Ukucindezeleka Kwakho Kubheke
• Thola I-Shut-Eye
• Thola Ukushaya Kwenhliziyo Yakho Kuphezulu
• Namathela Enqubweni Yokunakekelwa Kwesikhumba
• Buyekeza kwe-

Ubuso bakho buyinkomba enkulu yalokho okucabangayo nokuzizwa kwakho - futhi ukuxhumana phakathi kwalaba bobabili kufakwe ngaphakathi kuwe. Empeleni iqala esibelethweni: “Isikhumba nobuchopho bakheka ongqimbeni olufanayo lwe-embryological yamangqamuzana,” kusho u-Amy Wechsler, M.D., udokotela wesikhumba nodokotela wezengqondo eNew York. Bahlukana ukuze benze isimiso sakho sezinzwa kanye ne-epidermis, "kodwa bahlala bexhumene kuze kube phakade," usho kanje.

"Eqinisweni, isikhumba singesinye sezinkomba ezinkulu zesimo sethu sengqondo," kunezela uMerrady Wickes, inhloko yokuqukethwe nemfundo eMakethe yeDetox. Ujabule futhi uzolile? Isikhumba sakho sithambekele ekugcineni ukucaciseka kwaso futhi size sikhanyisele ukukhanya okuphelele nokugeleza okunempilo. Kepha uma uthukuthele, ucindezelekile, noma ukhathazekile, kunjalo nangesikhumba sakho; ingajika ibe bomvu, igqashuke ngezinduna, noma iqhume nge-rosacea noma i-psoriasis.

Kungakho isikhumba sakho, njengengqondo yakho, sibhekana nokuwa kwenhlekelele ye-COVID-19 egcwele ukukhathazeka. “Ngibe neziguli eziningi ezifika nezinduna nazo zonke izinhlobo zezinkinga zesikhumba,” kusho uDkt Wechsler. "Ngibonile abantu abaningi abathi, 'Ngiyafunga angizange ngibe nale mibimbi ebusweni bami ngaphambi kokuba ubhadane luqale.' Futhi baqinisile."

Nazi izindaba ezinika amandla: Kunezinto ongazenza ukunqanda imizwa emibi ukuthi ingathinti ubuso bakho. Funda uqhubeke. (PS imizwa yakho ingathinta namathumbu akho.)

Kungani Isikhumba Sakho Siba I-Moody

Ibuyela empendulweni yokulwa noma yokundiza, leso silwane esisebenza kahle kakhulu esenza sikwazi ukuqala ukusebenza.

"Uma ubhekene nokuthile okucindezelayo, izindlala zakho ze-adrenal zikhipha ama-hormone, kufaka phakathi i-cortisol, i-epinephrine (eyaziwa kakhulu njenge-adrenaline), kanye namanani amancane we-testosterone, abangela ukuqubuka kokuphendula okungaholela ekukhiqizweni kukawoyela okweqile, kwehlisa amasosha omzimba (okungakhuthaza izilonda ezibandayo ne-psoriasis), negazi elandayo emithanjeni yakho (okungadala imibuthano engaphansi kanye nokukhukhumeza), "kusho udokotela wesikhumba waseNew York City uNeal Schultz, MD, Umumo Ilungu leBrain Trust. Ukukhipha le cortisol kungaholela ekuvukeleni, futhi ngamafuphi nje, yi-NBD, kusho uDkt. Wechsler. "Kodwa uma i-cortisol iphakanyisiwe izinsuku, amasonto, noma izinyanga, iholela ezimeni zesikhumba ezivuthayo njenge-acne, eczema, ne-psoriasis."

Ngaphezu kwalokho, i-cortisol ingenza isikhumba sethu "sivuze" - okusho ukuthi silahlekelwa amanzi amaningi kunavamile, okuholela ekomeni, kusho uDkt. Wechsler. Kuzwela kakhulu futhi. “Ngokuphazima kweso ungase ungakwazi ukubekezelela umkhiqizo othile, bese uba namarasha,” usho kanje. I-Cortisol iphinde iphule i-collagen esikhumbeni, okungaholela ekubeni nemibimbi. Futhi kunciphisa ukushintshwa kwamaseli esikhumba okuvamise ukwenzeka njalo ezinsukwini ezingama-30. “Amangqamuzana afile aqala ukwakheka, futhi isikhumba sakho sibukeka sifiphele,” kunezela uDkt. Wechsler.

Okwenza isimo sibe sibi nakakhulu, “ucwaningo lwakamuva lwe-Olay lubonise ukuthi i-cortisol ingakwazi ukwehlisa amandla e-metabolism yamangqamuzana esikhumba sakho ngamaphesenti afinyelela kwangu-40, futhi ngaleyo ndlela inciphise ikhono lawo lokuphendula ukucindezeleka nomonakalo owumphumela,” kusho uFrauke Neuser, umqondisi wenhlangano. ukuxhumana kwezesayensi nokuqamba izinto ezintsha eProcter & Gamble.

Futhi, imizwa yethu engemihle - ukudabuka okuvela ekuhlukaneni, ukukhathazeka kwesikhathi esinqunyiwe - kungaphazamisa imikhuba yethu emihle yokuphila. "Sivame ukuvumela izindlela zethu zokunakekelwa kwesikhumba ziwele eceleni kwendlela, sihluleke ukususa izimonyo zethu nokuvala izimbotshana zethu, noma ukweqa isikhuthazi, esingasishiya sibukeka sinesimo sezulu esibi. Singase futhi silahlekelwe ubuthongo, okubangela ukukhululwa kwe-cortisol; noma ingcindezi idla ukudla okunoshukela ocwengekile, okwenza i-insulin inyuke bese i-testosterone, "kusho uDkt Schultz. (Okuhlobene: Inganekwane engu-#1 Ngokudla Ngokomzwelo Wonke Umuntu Odinga Ukukwazi Ngayo)

Ukuzizwa ujabule kungabonakala nasemzimbeni. "Ezimweni lapho kwenzeka okuthile okuhle, uthola ukukhishwa kwamakhemikhali afana ne-endorphins, i-oxytocin, i-serotonin, ne-dopamine, okuthiwa ama-hormone azizwa kahle," kusho uDavid E. Bank, MD, udokotela wesikhumba eMount Kisco, eNew York, futhi a Umumo Ilungu leBrain Trust. Lezi zifundwe kancane ngokwalokho ezikwenzayo esikhumbeni sakho, "kodwa ngeke kungimangaze uma la makhemikhali angaba nomthelela ekusebenzeni kwesithiyo, asize isikhumba sethu sihlale sinomswakama kangcono futhi sibonakale sikhazimula," kusho uDkt. Ibhange. "Kungenzeka ngisho nokuthi ukukhishwa kwamahomoni okuzizwa kahle kubangela ukuthi imisipha encane ezungeze izimpande zezinwele emzimbeni wakho wonke ikhululeke, okushiya isikhumba sakho sizizwe sithambile futhi sibushelelezi." UDkt. Bank ugcizelela ukuthi nakuba lokhu kuyimibono nje, “kuningi isayensi engazisekela.”

Ungasisiza Kanjani Isikhumba Sakho Siphume

Gcina Ukucindezeleka Kwakho Kubheke

Ukuthatha izinyathelo zokulawula imizwa yakho kungasiza ekubhekaneni nokuphendula kwesikhumba abakukhuthazayo, kusho uJeanine B. Downie, MD, udokotela wesikhumba eMontclair, eNew Jersey. Umzwelo omubi ovame kakhulu obhekene nawo ukucindezela kwansuku zonke kokudonswa ezinkomba eziyizigidi. Kubalulekile ukuthola izindlela zokuyisusa. "Uma ingcindezi ingeke iphele, ukuzinakekela akufanele nakho," kusho uWickes. Imithi yokuphumula esekelwe ocwaningweni - efana ne-aromatherapy, okugeza okuzwakalayo, ukuzindla, i-biofeedback, ne-hypnosis - isebenza kahle kakhulu. "Konke lokhu kusizile iziguli zami ze-rosacea ezihlangabezana nama-flare ahlobene nemizwa," kusho uDkt Downie.

Ngokufanelekile, le mikhuba enengqondo iqala ukusebenza ngokuvimbela. "Ezimweni eziningi, siphatha ukubonakaliswa, hhayi imbangela," kusho uDkt. Schultz. "Futhi lokho akukhona ukuxazulula inkinga." Ukuthoma kuvimbela ikakhulukazi. "Kukhonjiswe ukuthi kukhuthaze ukukhishwa kanye nokuhlanganiswa kwe-serotonin, esiza ukukhulisa imizwa yakho nokulinganisela uhlelo lwezinzwa," kusho uStefanie DiLibero, udokotela onamalayisense wokugunda izidumbu futhi ongumsunguli weGotham Wellness eNew York City. Utusa ukuhlela ukuhlela ukuvakashela i-acupuncturist enelayisense njalo emavikini amane kuya kwayisithupha ukuze bazole.

Thola I-Shut-Eye

"Amahomoni asisiza ukuba sihlale sinempilo, njenge-oxytocin, i-beta-endorphin, nama-hormone okukhula, aphezulu kakhulu - futhi i-cortisol iphansi kakhulu - uma silele," kusho uDkt Wechsler. "Thola amahora ayisikhombisa nesigamu kuya kwayisishiyagalombili ebusuku ukuze uvumele la mahomoni anenzuzo enze umsebenzi wawo, ukuze isikhumba sakho silungise futhi siphole." (Lezi ziqinisekiso zokulala zizokusiza ukuthi uhambe ngokushesha.)

Thola Ukushaya Kwenhliziyo Yakho Kuphezulu

Ukhiye omangazayo wokuvimbela isikhumba esicindezelekile: Yenza isikhathi socansi. “Abanye abantu bangigqolozele amehlo uma ngisho lokhu, kodwa kuyasebenza,” kusho uDkt Wechsler. "Ukuba ne-orgasm kufakazelwe ukuthi kusisiza silale kangcono, futhi kuphakamisa amazinga e-oxytocin ne-beta-endorphin futhi kwehlise ne-cortisol." (Kuhlobene: Izinzuzo Zezempilo Eziyi-11 Zocansi Ezingahlangene Ne-Orgasm)

Ukuvivinya umzimba kunomphumela ofanayo. Uma uzivocavoca, ama-endorphin akho ayakhuphuka bese i-cortisol yehle, kusho uDkt. Wechsler. Hlela ukwenza ukuqeqeshwa kwe-cardio namandla njalo. (Vele uqiniseke ukuthi usebenzisa isikrini selanga ngokukhululekile noma nini lapho uzivocavoca ngaphandle.)

Namathela Enqubweni Yokunakekelwa Kwesikhumba

Uhlobo lwakho lokunakekelwa kwesikhumba lungakusiza futhi ukuthi ugcine isimo sakho sihle. I-Clinique iD's Hydrating Jelly Base + Active Cartridge Concentrate Fatigue (Yithenge, $40, sephora.com) ukugxila kuqukethe i-taurine, i-amino acid engase ikhulise amandla eselula, okwenza isikhumba sakho sibukeke sikhathele kakhulu. Futhi i-cannabis (noma i-CBD noma i-sativa-leaf extract) icebile ngama-acid anamafutha anezinto ezithambisa isikhumba. Ekuhlolweni, i-Kiehl's Cannabis Sativa Seed Oil Herbal Concentrate (Buy It, $ 52, sephora.com) nayo ikhonjiswe ukuthi iqinisa isikhumba, isenze singabi sengozini yokuxineka. Ukufaka noma ukusebenzisa ama-adaptogens, anganciphisa i-cortisol, nakho kungasiza.

IClinque iD's Hydrating Jelly Base + Active Cartridge Concentrate Fatigue $ 40.00 uyithenga eSephora IKiehl’s Cannabis Sativa Seed Oil Herbal Concentrate $ 52.00 uyithenga eSephora

Kepha ekugcineni kosuku kubalulekile ukugcina uhlelo lwakho olujwayelekile lokunakekelwa kwesikhumba. “Lokhu kubaluleke kakhulu ngezikhathi zokucindezeleka,” kusho uDkt. Wechsler. "Kuhle esikhumbeni sakho, kukunika umuzwa wokulawula usuku lwakho, futhi kukuvumela ukuthi uzinakekele. Uma isikhumba sakho sesibukeka singcono, nawe uzizwa ungcono. Konke kuza indilinga ephelele."

Buyekeza kwe-

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