Kungani Ukuzindla Kuyimfihlo Yesikhumba Esincane, Esinempilo

-Delile

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Izinzuzo zezempilo zokuzindla zihle kakhulu. Isayensi ibonisa ukuthi ukuthatha umkhuba wokucabanga kunganciphisa amazinga okucindezeleka, kukusize ulahlekelwe isisindo, ukhahlele izidakamizwa ezithile, futhi ube umsubathi ongcono, ukusho nje okumbalwa.

Kepha uma lezo zinzuzo zomzimba womqondo bezinganele ukukukholisa, manje kunesinye isizathu sokungena ebhodini: Kungasiza futhi nokubukeka kwakho, kusho udokotela wesikhumba uJennifer Chwalek, MD wezinze eNew York City I-Union Square Laser Dermatology.

Ngemuva kokwaziswa ngokuzindla ngesikhathi eqeqeshwa othisha beyoga, uDkt Chwalek uchaza ukuthi ngokushesha kwaba yinto ejwayelekile yansuku zonke, emsiza ukuba athole ukuthula kwangaphakathi phakathi kwezinxushunxushu zokuphila nokungaqiniseki. Futhi waqaphela izinzuzo ezinkulu zesikhumba ezingafika nalo mkhuba, futhi.

“Ngabona wonke umuntu engangimazi owayezindla njalo wayebonakala esemncane kakhulu kuneminyaka yakhe yangempela,” kusho uDkt. Chwalek. Lokhu empeleni kusekelwa isayensi: isifundo esisodwa esibalulekile emuva ngeminyaka yama-80s sabonisa ukuthi abazindla babeneminyaka emincane yebhayoloji uma kuqhathaniswa nabangacabangi, kusho yena. "Ngangazi ukuthi izifundo ezibonisa ukuzindla zingasetshenziswa ekwelapheni umfutho wegazi ophakeme nokukhathazeka kodwa ngangingazi lonke ucwaningo olubonisa imiphumela emihle yokuphila isikhathi eside."

Kusebenza kahle kanjani lokhu? UDkt. Chwalek uchaza ukuthi omunye wemiphumela ebaluleke kakhulu, ecwaningiwe yokuzindla yikhono layo lokwelula nokuthuthukisa umsebenzi wama-telomeres-ama-caps okuzivikela ekupheleni kwama-chromosome, afinyeza ngokukhula kanye nokucindezeleka okungapheli. Futhi, ucwaningo lwakamuva lubonise ukuthi ukuzindla kungabangela izinguquko ezakhini zethu zofuzo. Ikakhulukazi, ukuzindla kungacindezela impendulo yezakhi zofuzo ezikhuthaza ukuvuvukala, a.k.a uzoba nesikhumba esingavuvukali kakhulu kanye nemibimbi embalwa ngokuhamba kwesikhathi, kusho uDkt. Chwalek.

Ezingeni elisheshayo, siyazi ukuthi ukuzindla okuvamile kunciphisa umsebenzi wesistimu yezinzwa ezinozwela ngokunciphisa amazinga e-cortisol ne-epinephrine-amahomoni anesibopho sokundiza noma ukulwa nokusabela, uDkt. Chwalek uyachaza. Lokhu nakho kunciphisa umfutho wegazi nokushaya kwenhliziyo futhi kwandise umoya-mpilo osemaseleni akho. Futhi lapho kukhuphuka ukugeleza kwegazi, kuyasiza ukuletha izakhamzimba esikhunjeni, futhi kususe ubuthi. Umphumela uba inwele, ibala elikhazimulayo, kusho yena. (Lapha, okwengeziwe ngokwenzeka engqondweni yakho ngesikhathi sokuzindla.)

Ngokucindezela impendulo ye-cortisol yomzimba (ngaleyo ndlela kuthuthukisa imizwa engemihle nokulawulwa kokucindezeleka), ukuzindla kubuye kunenzuzo kunoma yisiphi isimo sesikhumba esibi kakhulu ngenxa yokucindezeleka- okuhlanganisa induna, i-psoriasis, i-eczema, ukulahlekelwa izinwele, kanye nezifo zesikhumba ezizimele, uDkt. Chwalek uthi. I-cherry phezulu? Uzovimbela ukuguga kwesikhumba okusheshayo. (Kunesizathu sokuthi leyo mibimbi ibizwa ngemigqa yokukhathazeka!)

Lokho akusho ukuthi ukuzindla esikhundleni semikhiqizo yakho, kepha "ukuzindla kufanele ube yingxenye yencwadi kadokotela yesikhumba esinempilo ehlanganisa ukudla okunempilo, ukulala, kanye nekhwalithi enhle yemikhiqizo/ukwelashwa kwesikhumba,” kusho uDkt. Chwalek.

"Abantu bayangabaza ukuthi ukuzindla nokuqeqeshwa kwengqondo kungaba nemiphumela emibi kangako empilweni yabo (kuze kufike ezingeni lokuthinta ukubukeka kwabo)," esho. "Sivame ukubukela phansi amandla okucabanga kwethu uma kukhulunywa ngempilo yethu futhi abantu abaningi abazi ngesayensi ebangela le mikhuba."

Uzoqala kuphi? Izindaba ezinhle ukuthi kunezinsiza eziningi zabaqalayo kunangaphambili. Iningi lamadolobha amakhulu manje selinezikhungo zokuzindla lapho ungaya khona ukuzindla okuqondisiwe (njenge-MDFL eNew York City) futhi abaningi banikeza ama-workshops ezethulo zabaqalayo. Kukhona nezinhlelo zokusebenza ezingenakubalwa ezinikeza ukuzindla okuqondisiwe, kufaka phakathi i-Buddhify, i-Simply Being, i-Headspace, ne-Calm, nama-podcast aku-inthanethi ngochwepheshe abanjengo-Deepak Chopra namaBuddha anjengoPema Chodron, uJack Kornfield, noTara Brach (ukubala nje abambalwa), Kusho uDkt Chwalek. (Lapha, umhlahlandlela wabaqalayo wokuzindla.)

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