Ungakusebenzisa Kanjani Ukuvuvukala Kwangemva Kokuzivocavoca Ukuze Uzuze

-Delile

• Yelule
• Yamukela I-Ache
• Phumula
• Beka I-Stress Ukukusebenzela
• Buyekeza kwe-

Ukuvuvukala kungenye yezihloko ezishisayo zezempilo zonyaka. Kodwa kuze kube manje, bekugxilwe emonakalweni owudalayo. (Case in point: lokhu kudla okubangela ukuvuvukala.) Njengoba kuvela, leyo akuyona indaba ephelele. Abaphenyi muva nje bathole ukuthi ukuvuvukala empeleni kungasenza sibe nempilo. Inemiphumela enamandla yokuphulukisa futhi iyingxenye ebalulekile yohlelo lokuzivikela komzimba, kusho uJoanne Donoghue, Ph.D., isazi sokusebenza komzimba e-New York Institute of Technology College of Osteopathic Medicine. Uyayidinga ukuze ukhiqize imisipha, welaphe ekulimaleni, nasemandleni ngisho nosuku olunzima. Indlela esebenza ngayo yile: "Noma nini lapho uqeqesha amandla noma uzivocavoca inhliziyo, udala ama-mini-traumas emisipheni yakho," kuchaza uDonoghue. Lokho kubangela ukuvuvukala, okwenza ukuthi kukhishwe amakhemikhali namahomoni ukulungisa izicubu ezithintekile futhi kuholele emicimbini eqinile yemisipha. Amathambo akho nawo ayazuza, kusho u-Maria Urso, Ph.D., umeluleki wokusebenza komuntu one-O2X, inkampani yezemfundo yezempilo. Umthwalo obekwe emathanjeni akho ngesikhathi sokuqeqeshwa kwamandla kudala ama-divots amancane ezindaweni zawo ezibuthakathaka, futhi ukuvuvukala kuqala inqubo egcwalisa kulezo zindawo ngethambo elisha, eliqinile.

Ukuvuvukala nakho kubalulekile ukuze ululame ekulimaleni. Ithi ugoqa iqakala ngenkathi ugijima. "Kungakapheli nemizuzu emingaki, amangqamuzana amhlophe egazi agijimela endaweni yokulimala," kusho uWajahat Zafar Mehal, M.D., onguprofesa wezokwelapha eYale School of Medicine. Bahlola umonakalo futhi bashise amaqoqo ama-molecule aziwa ngokuthi ama-inflammasomes, asebenzisa amaprotheni amancane enza iqakala lakho libe bomvu futhi livuvuke. Lezi zimpawu zokuvuvukala zidonsa amangqamuzana omzimba endaweni ukuze aqale inqubo yokuphulukisa, kuchaza uMehal.

Izifundo zokuqala zezilwane zibonisa ukuthi ukuvuvukala okubangelwa ukuzivocavoca kungadala ukuthi amasosha omzimba asebenze kahle. Lokho kusho ukuthi ukuvuvukala okwenziwe ukuvivinya umzimba kungasiza ekulweni nemikhuhlane. Kepha, njengezinkinga eziningi zezempilo, inqubo iyinkimbinkimbi. Ukuvuvukala kunempilo ngokulinganisela kuphela. "Uma ukuvuvukala kusezingeni eliphezulu ngaso sonke isikhathi, kudala ukuwohloka okungapheli nezicubu nezitho zomzimba ezinempilo," kusho uCharles Raison, MD, uprofesa wezifo zengqondo e-University of Wisconsin – Madison School of Medicine and Public Health ofundayo isimo. Ukuthwala isisindo eseqile, ukungakutholi ukuphumula ngokwanele, noma ukuvivinya umzimba kakhulu konke kungabangela ukusabela okuhle kwakho kokuvuvukala kuphambukele endaweni eyingozi. Ukhiye wokuvuna izinzuzo zokuvuvukala kwangemva kokuzivocavoca ukukugcina kusezingeni elilinganisiwe. Amasu amathathu alandelayo azokusiza ukuthi usebenzise amandla ayo ngaphandle kokuyivumela ukuthi izungeleze ingalawuleki.

Yelule

Esikhundleni sokuwela kusofa ngemuva kokuzivocavoca okunzima, thatha uhambo lokuhambahamba, wenze i-yoga elula, noma usebenzise i-roller foam. Ngemuva kokuzivocavoca, imisipha yakho ivuza iprotheni ebizwa nge-creatine kinase, okudingeka izinso zakho ziyicwenge egazini. Uma uhlala uthule, amaprotheni awonakele ayanqwabelana, futhi lokhu kungaholela ekutheni amaseli wokulawula ukuvuvukala angene endaweni futhi abambezele ukululama. "Ngokuhambisa imisipha yakho, ukwandisa ukugeleza kwegazi kulezo zindawo," kuchaza u-Urso. "Lokhu kusiza ukukhipha imfucuza ukuze umzimba wakho ukwazi ukuzilungisa." (Futhi ngaphambi kokulala, zama lezi zeluleko ze-yoga ukuze uvimbele ukulimala futhi ikusize ulale ngokushesha.)

Yamukela I-Ache

Lapho ukukhathazeka okuvela ekilasini lakho le-boot-camp kukhulu, ungahle ulingeke ukuthi uphume ibuprofen. Ungenzi. Izidakamizwa ezingezona ukuvuvukala (ama-NSAID) ezinjengalezi zivimbela ukuvuvukala okuvamile okuvivinya umzimba ukuthi kungenzeki, okungavimba umzimba wakho ekwakheni nasekuqiniseni imisipha yakho, kusho u-Urso. Ukuhumusha: Ukujima kwakho kusebenza kancane kakhulu. Ukuthatha ibuprofen kungase kwandise ngisho nengozi yakho yokulimala, abacwaningi baseShayina babika. Ezifundweni, bathole ukuthi ama-NSAID aphazamisa ukwakhiwa kabusha kwamathambo, okukushiya usengozini yokuqhekeka kwengcindezi kanye ne-osteoporosis. Gcina imishanguzo yokulimala kanzima njengezinyembezi zemisipha. Ngokukhathazeka okuvamile, zama ama-menthol gel afana ne-Biofreeze Cold Therapy Pain Relief ($ 9; amazon.com), anezakhiwo ezifakazelwe ze-analgesic kepha ezingeke ziphazamise ukuvuvukala. (Noma zama eyodwa yale mikhiqizo evunyelwe ngumqeqeshi ukukhulula imisipha ebuhlungu.)

Phumula

Landela konke ukuzivocavoca okukhulu kakhulu ngosuku olulula noma lokuphumula, kuphakamisa uChad Asplund, MD, umqondisi wezokwelapha wemithi yezemidlalo yezemidlalo e-Georgia Southern University. Ukuvivinya umzimba kudala ama-radicals amahhala, ama-molecule angazinzile alimaza amaseli. Imvamisa, umzimba ukhipha ama-antioxidants ukuze unciphise lawo ma-molecule, kepha uma uqhubeka nokuzicindezela kuze kube semkhawulweni usuku nosuku, ama-radicals wamahhala aqeda ukuzivikela komzimba wakho, enza isimo esaziwa njengokucindezeleka okwenziwa yi-oxidative. Lokhu kudala ukuvuvukala okungapheli okuyingozi, okudiliza imisipha kunokuyakha, kusho uDonoghue. Qaphela izimpawu ezifana nokwehla kokubekezela, amandla, amandla, nogqozi, kanye nokucasuka, ukugula njalo, nenkinga yokulala. Lezi zonke izimpawu zokuthi kufanele uthathe okungenani izinsuku ezimbili ezigcwele zokuphumula, kusho u-Donoghue, bese udayela emuva uhlelo lwakho lokuzivocavoca ngamaphesenti angama-30 kuye kwangama-40 emasontweni amabili noma amathathu alandelayo ukuze ululame. (Izinsuku zokuphumula akuzona ezomzimba wakho kuphela-ingqondo yakho nayo idinga ukubanda.)

Beka I-Stress Ukukusebenzela

Ukucindezeleka kwengqondo, njengokuzama ukuhlangabezana nomnqamulajuqu ohlanyayo emsebenzini, kubangela ukuvuvukala ngendlela efanayo nengcindezi yokujima. "Lapho ubuchopho bubona ukukhathazeka noma ingozi, bukhahlela ukuvuvukala," kusho uRaison. Ngamanani amancane, impendulo yakho yengcindezi ingaba yinhle kuwe, ngokusho kukaFirdaus S. Dhabhar, Ph.D., uprofesa wezifo zengqondo nokuziphatha e-University of Miami Medical Center. Ikhuthaza ukukhishwa kwe-cortisol namanye ama-molecule, aletha amandla nokuqapha futhi athuthukise ukusebenza komzimba ukuze kukusize ubhekane nalesi simo osusondele. Ukugcina ingcindezi yesikhathi esifushane futhi inenzuzo, futhi ukunqande ukuthi ingapheli futhi ibe yingozi, zama lawa maqhinga asekelwa uchwepheshe.

Iya eluhlaza.

Ukuphuma ngaphandle kungakusiza ukuthi unciphise. Ngemuva kokuthatha uhambo ngendalo, ababambiqhaza bocwaningo bebencane kakhulu amathuba okuthi bahlale emicabangweni engemihle kunalabo abahambahamba nge-cityscape, okutholwe ucwaningo eStanford University. (Okungcono, thatha ukuzilolonga kwakho kwe-yoga ngaphandle.)

Sebenzisa indlela yebhande elihambayo.

"Imizuzwana embalwa izikhathi eziningana ngosuku, ake ucabange ukuthi imicabango yakho ecindezelayo ingamabhokisi ebhande lokuthutha, adlula ulwazi lwakho," kusikisela uBruce Hubbard, Ph.D., umqondisi weCognitive Health Group eNew York City. "Lokhu kukufundisa ukuthi udedele izinto ezikukhathazayo."

Yidla kakhulu iyogathi.

Okungahleliwe, kodwa kuyiqiniso: Abesifazane abathole izifundo zamasonto amathathu zamaphrobiotic, ezitholakala ku-yogurt, bakhanyisa kancane lapho bedabukile kunalabo abathola i-placebo, ngokusho kocwaningo Ubuchopho, Ukuziphatha, Nokuzivikela. Lokhu kungenxa yokuthi ama-probiotics akhulisa izinga lakho le-tryptophan, esiza ukukhiqiza i-serotonin, i-hormone ekhulisa imizwa yakho. Yidla okungenani i-yogurt eyodwa ngosuku ngemiphumela emihle. (Mhlawumbe nawe uyazibuza, ngabe kufanele ngithathe isithasiselo se-probiotic?)

Buyekeza kwe-