Ukuthi Ukuhlupheka Kukhuthaza Kanjani Ukukhula Kwangemva Kwenhlekelele (Okuyinto Enhle)

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Masibhekane nakho: Ubuhlungu abunakugwenywa. Izingxenye ezintathu kwezine zethu zizobhekana okungenani nesigameko esisodwa esibuhlungu ezimpilweni zethu, ngokocwaningo lwakamuva olwenziwe yi-Henry Ford Health System e-Detroit, MI.

Siyazi, siyazi, okungasibulali kusenza sibe namandla-kodwa lokho akuyona nje inkulumo-ze. Noma ngabe ukhathazekile ngemuva kosuku lomlenze, ukhungathekile ehhovisi, noma unenhliziyo ebuhlungu ngemuva kokwehlukana, kunesayensi ebucayi ngemuva kokuthi ukuhlupheka kusizuzisa kanjani ngempela.

Ngokusho kochwepheshe, imvamisa sizwa ubuhlungu bomzimba (ama-quads avuthayo ngesikhathi sekilabhu le-kickboxing) kanye nobuhlungu obungokomzwelo (ukwahlukana okunzima) njengokuhlupheka. Kepha lezi zikhathi zomzabalazo noma zobunzima (zombili izinhlobo zomzimba nezingokomzwelo) azizimbi zonke. Eqinisweni, isikhathi esiningi, kahle, zingaphenduka zibe uhlobo olwesabekayo. “Noma iluphi uhlobo lokuhlupheka lungakhiqiza futhi lugxiliswe ekuhlangenwe nakho okukhulayo,” kusho u-Adolfo Profumo, usonhlalakahle nomelaphi wasemtholampilo onelayisensi eNew York. Ungasikholwa? Lezi zibonelo zifakazela ukuthi ubuhlungu bukushiya uqine ekugcineni. (Laba Osaziwayo Babelana Ngendlela Ama-Traumas Aledlule Abenza Ngayo Ukuba Baqine.)

Ngesikhathi sakho se-Cardio...

Ucwaningo oluthile lukhombisile ukuthi ukuhlupheka ngokuzivocavoca ukukhahlela izimbongolo-njengalezo ezigijimayo noma ukubulala amakilasi we-CrossFit-akuyona nje into yokubona. Kungasiza empeleni ukusebenza kwakho. Ucwaningo olulodwa olushicilelwe ku- Ubuchopho, Ukuziphatha, Nokuzivikelabathole ukuthi abagijimi abakhuthazelayo abasebenzisa ibuprofen ukubasiza ukuphatha izinhlungu phakathi nomjaho bebengasheshi futhi empeleni bebenesikhathi sokululama eside kunabagijimi abangathathanga lutho. Kungani ababulali bezinhlungu belimaza abagijimi kakhulu? Imvamisa, lapho sivivinya umzimba, ingcindezi ibangela ukuthi imizimba yethu ikhiqize i-collagen eningi, egcina iholele emathanjeni nakwizicubu ezinamandla. Uma uzama ukweqa ukuhlupheka ngokukhipha i-ibuprofen, umzimba wakho awunayo le mpendulo futhi awuwakhi amandla ngendlela okufanele wenze ngayo. (Ngenye yezindlela ezi-5 ezimangazayo zokuthi ukucindezeleka kuthinte i-Workout yakho.)

Kolunye ucwaningo, abacwaningi eNyuvesi yaseWisconsin banikeze abagibeli bamabhayisikili isidakamizwa esivimbe ngokuphelele ubuhlungu engxenyeni engezansi yomzimba wabo ngesikhathi sokuhlolwa kokukhuthazela, okucishe kuqede ukuhlupheka kwabo ngokomzimba. Futhi, bathole abagibeli bamabhayisikili abezwa ubuhlungu obuncane abenzanga okungcono kakhulu. Kuyavela, ubuhlungu obungokomzimba bokuvivinya umzimba kuyadingeka ekwahluleleni kahle umzamo.

Mayelana Nobuhlungu Bomzwelo...

Ucwaningo luye lwabonisa ukuthi izindlela ezifanayo ze-neural zenziwa kusebenze ekuhlukumezeni ngokomzwelo, njengokuhlukana, njengokuhlukumezeka ngokomzimba, njengomlenze ophukile. (Ngokwenza ushintsho olukhulu? Lapha, ama-8 we-Life's Biggest Shake-Ups, Axazululiwe.)

"Ngokuvamile ukuhlupheka kungashukumisela abantu esenzweni," kusho uFranklin Porter, Ph.D., isazi sokusebenza kwengqondo eNew York City. "Kwesinye isikhathi kufanele ushaye phansi ukuze ukhuphuke."

Kwezinye zezifundo zokuqala zokuhlupheka, ososayensi bathole ukuthi iningi labantu abasinda ezenzakalweni ezihlukumezayo (njengokufa, impi, noma izinhlekelele zemvelo) babike amandla amakhulu wangaphakathi, ubudlelwane obujulile, kanye nenqubekela phambili yokufeza izinhloso kunangaphambili ukuhlupheka. Lo mkhuba wokuziphendukela kwemvelo ngokomzwelo ekuphenduleni umzabalazo yilokho uProfumo abhekise kuwo ngokuthi "isipiliyoni sokuba." Kufana kakhulu nendlela okufanele siphule imisipha yethu ukuze siyakhe kabusha iqine nakakhulu.

Ungayithola Kanjani Izinzuzo

Masibe ngokoqobo: Ukuhlupheka-noma ngabe kudlula ukulahleka noma ukuphusha ngomjuluko onzima we-sesh-sucks. Sifuna ukukuqeda nge-ASAP. Kodwa ukuze uthole imali ngempela ngezinzuzo zokwakha amandla, umqondo awukona ukudlula inqubo, ngokusho kukaProfumo. Ukubekezela kuyisihluthulelo.

Izikhathi eziningi lokho kusho ukuthi kufanele uzivumele uzwe ubuhlungu: Vent kumngani mayelana nomphathi wakho ofuna ngenkani, ukhale ngemuva kokwehlukana, vumela lokho kubhavumula kokukhungatheka ejimini. (Ngokuzimisela! Abaphenyi baseDrexel University bathole ukuthi abantu babenamandla ngamaphesenti ayi-10 uma bekhipha umsebenzi ngesikhathi somsebenzi.)

Lapho sicubungula ubuhlungu, sithola imivuzo. "Izinhloso eziningi nokufeziwe akukwazanga ukuqedwa ngaphandle kwezikhathi zokuhlupheka," kusho u-Ellen Schnier, usonhlalonhle nomelaphi waseConnecticut. "Ukuhlupheka kwakha isimilo ngokusinika umqondo wokuthi uma singadlula ezikhathini zokuhlupheka, singakwazi ukufeza noma yini." (Futhi, uzovuna lezi Zindlela Ezi-4 Zokuziveza Zithuthukisa Impilo Yakho.)

Kodwa qaphela ukuthi ungavumeli ukuhlupheka kube okudabukisayo kunokuba kuqiniswe, futhi, njengenjwayelo, ungalokothi uziphoqe uze ufike eqophelweni lokulimala emsebenzini wakho. "Ukuhlupheka kuba umjikelezo omubi lapho sikubona njengokukhombisa ukuzithemba kwethu noma ukubaluleka kwethu," kusho uSchnier. Konke kumayelana nesimo sengqondo. Uma sibona izikhathi ezinzima njengethuba lokuguquka (okuyi, yep, kwesinye isikhathi okubandakanya nosuku lokuphumula!), Zingaba yimbangela enkulu yoshintsho oluhle. Tshela ukuthi kuwe ngokuzayo lapho amathole akho ezwa sengathi avutha ngenkathi ehla ezitebhisini zokundiza ngemuva kosuku lomlenze.

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