Yenza Ngaphezu Kwempilo Yakho

-Delile

• Buyekeza kwe-

Ukuthola nokuhlala uphilile akudingeki kukhungathekise ngokuphelele - noma uthathe iziqubu ezinkulu zesikhathi ohlelweni lwakho olumatasa kakade. Eqinisweni, ukushintsha izinto ezimbalwa nje kungaba nomthelela omkhulu empilweni nasenhlalakahleni yakho iyonke. Ukuze uqalise, zama ukuthatha esinye salezi zinyathelo nsuku zonke, kuthi kuphela inyanga ube namandla athe xaxa, unciphise ukucindezeleka - futhi kungenzeka ukuthi wehle ngisho namakhilogremu ambalwa kule nqubo!1. Yidla isidlo sasekuseni esanelisayo. Esikhundleni sokuphuma endlini uphethe inkomishi yekhofi, thatha imizuzu eyi-10 udle ibhulakufesi. Ukubheja kwakho okuhle? I-jazz yenza i-oatmeal ejwayelekile ngokuyifaka ngama-raspberries acebile anama-antioxidant noma ama-blueberries (sebenzisa iqhwa uma ungakutholi okusha) kanye nezipuni ezimbili zomhlaba ogxotshwe ngomhlabathi, oqukethe i-omega-3 fatty acid, ekhulisa imizwa . Ngeke nje uzizwe ugcwele kuze kube yisikhathi sesidlo sasemini, kodwa uzothola cishe uhhafu wefiber oyidinga usuku ngalunye ngokudla okukodwa.

2. Vele uthi cha. Melana nesifiso esijabulisa abantu esihlupha abantu besifazane abaningi (futhi ngokuvamile esisishiya sithukuthele futhi sikhungathekile) futhi wenqabe ngesizotha isicelo sothile namuhla. Kungakhathaliseki ukuthi uyenqaba ukuthatha ingxenye enkulu yephrojekthi yeqembu emsebenzini noma ukubukela izingane zakwamakhelwane wakho, "ukwengeza eyodwa ngosuku kunciphisa ukukhathazeka nokucindezeleka okubangelwa ukuzibophezela ngokweqile, ukuhlela isikhathi esiningi nokukhungatheka," kuchaza isazi sokusebenza kwengqondo saseRutgers University uSusan. Newman, Ph.D., umbhali wencwadi ethi The Book of No: 250 Ways to Say It - and Mean It (McGraw-Hill, 2006).

3. Isidlo emshinini wokuthengisa. Kuzwakala kuyamangaza, akunjalo? Kuvele ukuthi ungcono uma uthola izibiliboco -- unempilo noma cha -- uphume emshinini wokuthengisa kunokuphuma endaweni efihliwe edeskini lakho. Ngokocwaningo olwenziwe eNyuvesi yaseCornell, abantu ababegcina isitsha sikashokoledi emadeskini badla cishe okuphindwe kabili kunalokhu ababekwenza lapho behamba ngezinyawo ukuze bafike kuswidi. Gcina amaswidi alingayo ungabonakali futhi uzokwazi ukushaya umshini wokuthengisa (noma isiqandisi) kuphela uma ufisa okuthile.

4. Shintsha usawoti wakho ube nenhliziyo enempilo. Ukuhweba ngosawoti wakho ojwayelekile ngesithako esinothile esine-sodium eningi, futhi okubizwa ngokuthi "usawoti omncane" - kunganciphisa ubungozi besifo senhliziyo ngamaphesenti angafika kuma-40, ngokusho kocwaningo lwabantu abacishe babe ngu-2 000 abashicilelwe eMelika Ijenali Yezokudla Emitholampilo. Ukwengeza i-potassium eningi ekudleni kwakho (okukhona kubhanana, ijusi le-orange, ubhontshisi namazambane) nokunciphisa i-sodium kungasiza ekulawuleni umfutho wegazi, kusho umlobi-mbhali ongumcwaningi uWen-Harn Pan, MD Enye indlela yokunciphisa ukudla kwe-sodium: Shintsha amakhambi nezinongo usawoti lapho kutholwa izitsha.

5. Vimbela ubuhlungu besikhathi ngaphandle kwezidakamizwa ezithengiswayo. Yeqa ibuprofen, uphumule. Thatha uhambo, yenza i-yoga noma uzitike ngenoveli enamanzi phakathi namasonto amabili okuqala omjikelezo wakho ukuze unqande amajaqamba nyanga zonke. Ucwaningo kujenali Occupational and Environmental Medicine luthole ukuthi amazinga aphezulu okucindezeleka angaphinda kabili izinhlungu zakho esikhathini.

6. Guqula umona ube ugqozi. Ngabe uzithola uphenduka uluhlaza uma ubona abesifazane abanesimo esihle noma ababonakala bekwazi ukwenza imisebenzi eyinkulungwane ngokumoyizela? Umona wukuziphatha okwehlula ngokwakho okungenza ukuthi ufune induduzo entweni engaba yingozi, njengotshwala noma ukudla okungenamsoco, kusho u-Ellen Langer, Ph.D., uprofesa wezengqondo eHarvard University. "Kunokuba umhawukele, thola ukuthi ukwenze kanjani, futhi uzame amathiphu akhe."

7. Hlela uhambo (futhi uqiniseke ukuthi ushiya iBlackBerry yakho ekhaya). Abantu abathatha iholide unyaka nonyaka banamathuba amancane okufa ngaphambi kwesikhathi cishe ngamaphesenti angama-20 kanye nengozi encishisiwe yokufa ngenxa yesifo senhliziyo ngamaphesenti angama-30, ngokusho kocwaningo oluvela eminyangweni yezengqondo eNyuvesi yasePittsburgh nase State University of New York e-Oswego. Uma uthatha ikhefu, ungahlali ekhaya ukuze wenze imisebenzi ethile. Ochwepheshe bathi amabanga okuhamba, ngokweqiniso nangokomfanekiso, ukusuka emithwalweni nasezinkathazweni zakho, ngakho-ke hamba kulolo hambo oluya e-Paris noma lolo hambo lokuqwala izintaba obuhlale uluphupha. 8. Thola ulwazi oluphakeme. Umbiko wakamuva kujenali i-American Scientist uphakamisa ukuthi ukufunda -- lezo zikhathi ezanelisayo ze-"aha" -- kubangela inqwaba yamakhemikhali ezinto eziphilayo anikeza ubuchopho ithuba lokushaya ngenani le-opium yemvelo. Ukushaya okukhulu kuza lapho uziveza entweni entsha. Funda leyo ndatshana oyokweqa ephephandabeni namuhla, uthembisa ukuthi uzokwenza iphazili eliyisiqalo kukhompyutha yakho (bestcrosswords.com) noma udlule kumjikelezo owodwa wesudoku. Yonke le misebenzi izosiza ukuvimbela ukulahleka kwememori okuhlobene nobudala.

9. Goma. Uma uneminyaka engama-26 noma ngaphansi, khuluma ne-OB-GYN yakho ngomuthi omusha wokugoma womdlavuza womlomo wesibeletho, iGardasil. Kuyasiza ukunqanda ukutheleleka ku-human papilloma virus (HPV), okungaholela ezinsumpa ezithweni zangasese nomdlavuza.

10. Sneak calcium ekudleni kwakho. Abesifazane abaningi badla ngaphansi kwesigamu somthamo wansuku zonke we-calcium (1,000 mg) otuswayo, futhi oyedwa kwababili uzophuka ngenxa ye-osteoporosis ekuphileni kwakhe. Izindlela ezilula zokukhuphula i-calcium yakho: Thatha isengezo noma uphuze ingilazi yobisi lwe-lowfat. Futhi qiniseka ukuthi uthola u-vitamin D ongu-400 kuya ku-1 000 we-vitamin D ngosuku ukusiza ukumuncwa komzimba wakho we-calcium nokuqinisa amathambo akho.

11. Oda ngesiVietnam -- namuhla kusihlwa. Ukudla okunomsoco okuphezulu namakholori amancane, ukudla kwaseVietnam kuvame ukwenziwa eduze kwezinyama ezinonile, inhlanzi nemifino eye yosiwe noma yashiswa kunama-panfried. Izinongo ezivame ukusetshenziswa zifaka i-cilantro nopelepele obomvu, womabili anothe ngama-antioxidants alwa nomdlavuza - futhi amnandi! Gwema izitsha ezithandwayo njengamaqebelengwane enhlanzi athosiwe kakhulu nama-drumettes enkukhu agxishiwe, anamafutha amaningi, i-cholesterol kanye nama-calories.

12. Phila okwamanje. Ngokwenza ukucabanga (ukugxila kulokho okwenzayo kulo mzuzwana esikhundleni sayo yonke into ohlwini lwakho okufanele ukwenze), ucwaningo lukhombisa ukuthi uzophazamisa futhi mhlawumbe uthuthukise amasosha akho omzimba. Ucwaningo lwe-University of Wisconsin luthole ukuthi bonke ababambiqhaza abangama-25 abagxile ezikhathini ezijabulisayo bakhiqiza amasosha omzimba amaningi emuthini wokugomela umkhuhlane kunalabo abagxile ezinkumbulweni ezingezinhle. Uma udinga isifundo sokuvuselela, iya ku-beliefnet.com/story/3/story_385_1.html.

13. Hlela umkhuhlane wakho wonyaka. U-Okthoba noNovemba yizikhathi ezingcono kakhulu zokuthola umuthi wokugomela umkhuhlane futhi, ngokusho kweCenters for Disease Control and Prevention, kuyindlela eyodwa engcono kakhulu yokunqanda ukutheleleka, ukuvimbela igciwane kumaphesenti angama-70 kuya kwangu-90 abantu abanempilo engaphansi kweminyaka yobudala engama-65. Wesaba izinaliti? Uma uneminyaka engama-49 noma emincane futhi ungakhulelwe, zama inguqulo ye-nasal-spray. Yeqa umuthi wokugoma ngokuphelele, kodwa-ke, uma unenkinga yokungezwani komzimba neqanda (umuthi wokugoma uqukethe inani elincane lamaprotheni amaqanda) noma uma unomkhuhlane (linda zize ziphele izimpawu zakho).

14. Beka eceleni umsebenzi wakho ukuze ukwazi ukuhlangana nabantu abaningi. Awukhulumanga nomngane wakho omkhulu noma udadewenu emasontweni? Kuthiwani ngalolo suku lwesidlo sasemini nomuntu osebenza naye olokhu uhlehlisa? Kwenze iqophelo lokuhlala uthintana nabangane bakho bakudala futhi wengeze abasha embuthanweni wakho wokuxhumana nabantu. Ngokocwaningo olwanyatheliswa kuyi-American Sociological Review, abesifazane namuhla banabathulula isifuba abambalwa kunalabo ababenabo eminyakeni engu-20 edlule, okungase kube isizathu esenza sicindezeleke kakhulu, sikhathazeke futhi sicindezeleke kakhulu.

15. Ucindezelekile? Thatha i-probiotic. Amalebuli athi "amabhaktheriya amahle," ama-probiotiki (ngefomu lokwengeza) abonakala esiza ukuvimbela nokwelapha izinkinga zesisu ezibangelwa ukucindezeleka (ukuqunjelwa, ukuqunjelwa kanye negesi) kanye nezifo ezinjenge-ulcerative colitis. Ocwaningweni olusha, abacwaningi abasebenzisana neNyuvesi yaseToronto bondle ama-probiotics ezilwaneni ezicindezelekile futhi banquma ukuthi ngemva kwalokho, babengenayo amagciwane ayingozi emapheshaneni abo amathumbu. Kodwa izilwane ezicindezelekile ezingazange zithole ama-probiotics zawathola. Izithasiselo ziyatholakala ezitolo zokudla okunempilo nakwezinye izitolo ezinkulu (eziningi zisendaweni efrijini) futhi kufanele zithathwe njengokuyalelwa. I-yogurt futhi ingumthombo omuhle wama-probiotic.Hlola ilebula ukuze uqiniseke ukuthi iqukethe amasiko asebenzayo asebenzayo - hhayi yonke imikhiqizo eyenza.

16. Shaya istress ngokubambana ngezandla. Kuzwakala sengathi u-hokey, siyavuma, kodwa ucwaningo olusha oluvela eNyuvesi yaseVirginia naseYunivesithi yaseWisconsin-Madison lubonisa ukuthi abesifazane abashadile abacindezelekile babeduduzwa ngokubamba izandla zabayeni babo. Ngaphezu kwalokho, lapho umshado ujabulisa, baba nokuthula.

17. Faka ubhontshisi ekudleni kwakho. Uma udliwa njalo, noma yiluphi uhlobo lukabhontshisi lungawehlisa kakhulu amathuba okuba nomdlavuza webele. Ngakho-ke beka idlanzana lobhontshisi we-garbanzo esaladini lakho, uphonsa ubhontshisi we-pinto nelayisi lakho, wenze ibhodwe le-minestrone (hlanganisa ubhontshisi wezinso ne-broccoli, i-kale noma imifino oyithandayo oyithandayo) - konke kuqukethe izinto eziwusizo ezivikela umdlavuza .

18. Hlola ukuthi yini ekhabethe lakho lemithi. Inhlolovo yakamuva ezweni lonke yabantu abangaphezu kuka-2,000 ithole ukuthi cishe isigamu siphuze umuthi ngokungazi ngesikhathi sokuphelelwa yisikhathi. Yenza iphuzu lokuhlola izinsuku ngaphambi kokuthatha noma yini; kulula ukulahlekelwa ithrekhi. Okungcono nakakhulu, uma uthenga umuthi, gqamisa noma uzungelezele usuku lokuphelelwa yisikhathi khona kanye ephaketheni, ukuze libonakale ngokushesha njalo lapho uthola iphilisi.

20. Thola ukubhucungwa enkampanini yakho yomshwalense. Abagcini bomshuwalense wezempilo kuphela ababona izinzuzo zamanye amakhambi afana nokubhucungwa umzimba, ukuthena, izithasiselo zokudla okunempilo ne-yoga, kepha iningi labo empeleni libanikeza izephulelo. Ukuze ubone ukuthi uhlelo lwakho lungakunikeza ini, iya kokuthi Ukuzulazula Kwezinzuzo Zezempilo ku-plfforyourhealth.com, okubandakanya namathiphu wokuqonda nokwenza okuhle kakhulu kokutholakala kwakho kwezokwelapha.

21. Sebenzisa istraw. "Iziguli zami eziphuza amanzi ngotshani zikuthola kulula ukuthola izinkomishi eziyi-8 ezinconyiwe ngosuku," kusho uJill Fleming, MS, RD, umbhali we-Thin People Do not Clean Plates Their: Simple Lifestyle Choices for Permanent Weight Loss (Inspiration Presentation Cindezela, 2005). Ukuthumela ngotshani kukusiza ukuncela amanzi ngokushesha, kukukhuthaza ukuthi uphuze okuningi. Elinye icebo lokuhlala elinamanzi amaningi: Beka ucezu olukhulisa ukunambitheka kukalamula noma kukalamula engilazini yakho.

22. Faka ibherger ebabayo. Gcoba inyama yakho yenkomo (noma inkukhu noma inhlanzi) nge-rosemary. Abaphenyi baseKansas State University bathole leli khambi ukuthi licebe ngama-antioxidants asiza ukuvimba izinhlanganisela ezibanga umdlavuza ezingakhiwa lapho uyosa inyama. Futhi akusho ukuthi i-rosemary yenza ibhega enambitheka kangcono!

23. Vumela ukuvumela leso sifiso se-caffeine. Ngokwesifundo esivela eSouthwestern University eGeorgetown, eTexas, isilinganiso esilinganiselwe se-caffeine singaqala i-libido yakho. Abaphenyi bafunde ngokuziphatha kwezilwane futhi bathola ukuthi i-caffeine kungenzeka ivuselele ingxenye yobuchopho elawula ukuvuka, okwakhuthaza abesifazane ukuthi baye ocansini kaningi: Umphumela ofanayo kubantu kungenzeka kuphela kwabesifazane abangaphuzi ikhofi njalo. Uma kunguwe lowo, zama uku-oda i-espresso ngemva kwesidlo sakusihlwa sothando futhi ubone ukuthi izinhlansi ziyandiza yini.

24. Qasha ama-Crasher womshado isikhathi esisodwa. Sonke siyazi ukuthi ukuhleka kuwumuthi ongcono kakhulu, kodwa kuvele ukuthi ngisho nokulindela ukuhleka kungakhuphula amahomoni okuzizwa kahle (ama-endorphin) cishe ngamaphesenti angu-30. Ngaphezu kwalokho, imiphumela yayo ibonakala ihlala emahoreni angama-24, ngokusho komcwaningi u-Lee S. Berk wase-California's Loma Linda University. Hamba uyobona usomahlaya, noma iTiVo uhlelo oluhlekisayo lwethelevishini olufana negama lami elithi Earl ulubuke kaninginingi.

25. Dala isihlahla somndeni esinempilo yengqondo. Ubungatshela udokotela wakho uma ugogo wakho enomdlavuza webele noma isifo senhliziyo, kodwa kuthiwani uma ehlushwa ukucindezeleka noma i-bipolar disorder? Ungalandelela umlando womndeni wakho walezo zifo ngemizuzu embalwa nje ngokugcwalisa uhlu lwemibuzo kusayithi elisha elibizwa ngokuthi i-phalthealthfamilytree.org. Uma imiphumela ikuthinta, bheka udokotela wakho bese uqala ukuthola noma yikuphi ukwelashwa ongakudinga.

26. Hamba amantongomane nesaladi yakho. Fafaza i-ounce nengxenye yama-walnuts kusaladi yakho noma uwahlanganise neyogathi yakho. Kungani ama-walnuts? Ziqukethe i-ellagic acid, i-antioxidant elwa nomdlavuza. Ngaphezu kwalokho, lezi zindawo ezidla ukudla okunomsoco, ezinamafutha agcwele emithanjeni evala umthambo, ziwumthombo omuhle wamaprotheni nama-omega-3 ehlisa i-cholesterol, anganciphisa ingozi yesifo senhliziyo.

27. Thatha i-iPod yakho ekuqokweni kwakho kwamazinyo okulandelayo. Kungakhathaliseki ukuthi u-rap kanye no-Mary J. Blige noma ujabulela u-Beethoven, ucwaningo olusha ku-Journal of Advanced Nursing lubonisa ukuthi ukulalela umculo kwehlisa izinhlungu -- kungaba ukugcwala komgodi, umsipha odonsayo noma i-bikini wax -- Amaphesenti ayi-12 kuye kwangama-21. Okunye ukusikisela: Hlela izinqubo ezingakhululekile phakathi nengxenye yesibili (emasontweni amabili okugcina) omjikelezo wakho wokuya esikhathini, lapho amazinga e-estrogen ephakeme kakhulu; Yilapho abesifazane bekhiqiza ama-endorphin amaningi kakhulu okususa izinhlungu, ngokusho kocwaningo olwenziwe e-University of Michigan nase-University of Maryland.

28. Yenza idethi yokudlala ukuze uthuthukise amandla obuchopho. Sivame ukusola "ubuchopho bukamama" ngesiphithiphithi esingaqondakali esivela ekuphileni nezingane, kodwa ucwaningo olusha ngezilwane lubonisa ukuthi ukunakekela izingane empeleni kwenza abesifazane bahlakaniphe. Izazi ze-Neuroscientist e-University of Richmond zathola ukuthi ama-hormone okhulelwe ama-prime omama - akhulisa ama-neurons nama-dendrites ngokoqobo kwi-hippocampus - ukubalungiselela izinselelo zokuba ngumama (ukuhlinzeka ngokudla, ukuvikela ezilwaneni ezidla ezinye, njll), konke okuthuthukayo imisebenzi yabo yokuqonda. Futhi akudingeki ukhulelwe ukuze ujabulele umphumela. Umbhali oholayo wocwaningo u-Craig Kinsley, Ph.D., uthi ukukhuthazwa kokuchitha isikhathi nezingane kuzonikeza amandla obuchopho banoma yimuphi owesifazane.

29. Yelula iminwe yakho. "Ukubamba isikhathi eside, ukucindezelwa okuphindaphindiwe kwezinkinobho ezincane kanye nokunyakaza kwezihlakala okungalungile okusetshenziswa ne-BlackBerry noma i-iPod kungaholela ekulimaleni okuphindaphindiwe kokucindezeleka eminweni yakho," kusho u-Stacey Doyon, umongameli okhethiwe we-American Society of Hand Therapists. Ukwehlisa ubungozi bakho, yenza okulandelayo izikhathi ezimbalwa ngosuku: (1) Faka iminwe bese uphendulela izintende emzimbeni wakho njengoba welula izingalo ngaphandle; uzwe ukunwebeka kusuka emahlombe akho kuya eminweni yakho; bamba imizuzwana engu-10. (2) Yelula ingalo yesokudla phambi kwakho, intende ibheke phansi. Beka isandla sobunxele ngaphezulu kwesandla sokudla bese ngobumnene udonsa iminwe ngakwesokunene emzimbeni wakho. Zizwe welule esihlakaleni sakho. Bamba imizuzwana eyi-10, bese ushintsha izinhlangothi.

30. Siza imbangela enkulu. Noma ngabe ubhalela isheke kunhlangano oyithandayo noma uqoqe imali yokuxhasa isikole sengane yakho, ukusiza ngomusa akugcini ngokunikeza omunye umuntu amandla kodwa futhi kungakhulisa impilo yakho. Ucwaningo olwenziwe yiBoston College, i-Vanderbilt University, iNyuvesi yaseNingizimu Carolina kanye neNyuvesi yaseTexas e-Austin ibonisa ukuthi ukusiza abanye kunganciphisa ubuhlungu obungapheli ngisho nokucindezeleka. Iya ku-volunteermatch.org ukuthola ithuba elifanele wena.

31. Gqoka izibuko zelanga noma kunini uma ungaphandle. Ukuchayeka emisebeni ye-ultraviolet (UV) yelanga, engena emafwini ngisho nangezinsuku zokusibekela, kwandisa ingozi yokuba nolwelwesi lwamehlo (imbangela ehamba phambili yokulahlekelwa ukubona kulabo abangaphezu kweminyaka engama-55). Khetha amathunzi avimba yomibili imisebe ye-UVA ne-UVB. Funa isitikha esithi "100% UVA nokuvikelwa kwe-UVB."

Buyekeza kwe-