Izinzuzo Zomzimba Wengqondo Wokuthola Ukubhucungwa

-Delile

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Uma ufana, kahle, wonke umuntu, kungenzeka ukuthi uphumile esinqumweni sonyaka omusha noma amabili (noma ama-20, kepha noma yini). I-stroke-of-midnight yaminyaka yonke idinga ukuxazulula okuthile ngawe kuvame ukugxila kumqondo owodwa: ukuba ngcono.

Kepha kuthiwani uma indlela yokuzizwa ujabulile, uthuthukise ukulala kwakho, ikubulale emsebenzini wakho wokuzivocavoca-konke lokho kangcono izinto-ilungile ezandleni zakho, noma kulokhu, omunye umuntu? Okuphakathi: massage. "Ukubhucungwa masonto onke kubonakala kunethonya elihle eliqhubekayo ngokuqhubeka kwesikhathi," kusho uMark Rapaport, M.D., uprofesa kanye nosihlalo wezifundo zengqondo nokuziphatha e-Emory University e-Atlanta, ofunde izinzuzo zokubhucungwa umzimba. Kodwa njengoba kungenakwenzeka ukuthi ungakwazi ukushaya i-spa ngaso sonke isikhathi: "Idatha iphakamisa ukuthi ungathola izinzuzo ngisho nokubhucungwa okukodwa," uyanezela.

Ukukugcina kuyiqiniso: Ucwaningo oluningi lusandulela. Kepha okutholakele okuningi kukhombisa ukuthi ngisho nokwelashwa kwemizuzu eyi-15 kuphela kungaba yinzuzo enhlalakahleni yakho, nokuthi ngabe uyintombazane ejulile, noma iSweden isitayela sakho, ungathola izinzuzo ezinkulu kakhulu. Manje, ukubhucungwa masonto onke kungabiza kancane, kepha njalo ngenyanga? Ungahle ushintshe ukusikhipha masonto onke ama-4 kuya ku-2017, futhi ingqondo nomzimba wakho kungaba ngcono ngakho. Uma udinga ukukholisa kancane, nakhu ukuthi kungani ukubhucungwa okujwayelekile kufanele ukudubula.

Ukubhucunga umzimba kwehlisa izinhlungu nezinhlungu.

Uzizwa unobuhlungu ngemuva kokugijima kwakho kwansuku zonke? (Udinga ukusikwa kwezemidlalo?) "Ukubhucungwa kunganciphisa ukuvuvukala okukhulu ngenxa yokusebenzisa imisipha ngokweqile, ngakho-ke kungasiza kakhulu ekwehliseni ukuqina, ubuhlungu nokuvuvukala," kusho uRapaport. I-masseuse yakho ayiyona imilingo-yisayensi. Isebenza ngokusiza ukukhulisa ithrafikhi yamaseli e-pluripotent stem (amangqamuzana ayinhloko akwazi ukukhiqiza noma yiziphi izicubu noma iseli umzimba wakho odinga ukulilungisa) ezindaweni ezinenkinga, uthi.

Ukubhucungwa umzimba kugcina ukugula kungangeni.

Ukuxovwa kungakhulisa amasosha omzimba wakho. “Olunye usizo lokubhucungwa ukuthi kuholela ekwandeni kokujikeleza kwamangqamuzana amhlophe egazi,” kusho uRapaport. Futhi akuzona nje kuphela izinhlobo ezibandayo zamaseli, kepha ikakhulukazi amaseli e-NK, uyanezela. Lawa abizwa kakhulu ngokuthi "amaseli abulalayo" ngoba asebenza njengesivikelo esiyinhloko somzimba wakho ezifweni ezimbi kakhulu.

I-massage isebenza njenge-ibuprofen yemvelo.

Uma ukungaphatheki kahle ngenxa yokulimala okungapheli kukugcina ubekelwe eceleni ejimini, ukushaya itafula lokuhlikihla umzimba kungasho ukuthi ngeke usaba buhlungu. "Ukubhucungwa umzimba kunciphisa ukuhlupheka ngokomzimba ngokunciphisa i-cortisol nokwandisa i-serotonin, okuyi-painkiller yemvelo yomzimba," kusho uTiffany Field, Ph.D., umqondisi weTouch Research Institute e-University of Miami School of Medicine. (Thola izixazululo eziyisi-6 zokudambisa izinhlungu yonke intombazane esebenzayo okufanele yazi ngayo.)

I-massage iphakamisa amandla akho obuchopho.

"Olunye ucwaningo luye lwabonisa ukuthi ngemuva kokuhlikihlwa kwesitulo okwemizuzu engu-15, amagagasi obuchopho ashintshile lapho ephaphama kakhulu," kusho uFire. "Empeleni, ababambe iqhaza ocwaningweni bakwazi ukwenza izibalo zezibalo ngokuphindwe kabili nangokunemba okuphindwe kabili." Ngakho-ke ukulala etafuleni ebumnyameni kukuguqula ube yingcitshi? Egameni locwaningo, kufanelekile ukuhlola umbono.

I-massage ilwa nokuqwasha.

Uma ulwela ukuphumula kahle ebusuku, ukusikhipha umzimba kungasiza ngalokho, kusho u-Ariel Raovfogel, umelaphi onelayisense e-NY Haven Spa eNew York City. Ukuntuleka kwe-serotonin kuye kwaxhunyaniswa nobusuku bokungalali, futhi njengoba ukusikhipha umzimba kusiza amazinga e-spike amakhemikhali afanelekile, kungakusiza wehle. (Udinga usizo olwengeziwe ukuthola ama-ZZZ afanele? Lokhu okushintshiwe okuncane okwenzayo emini kungakusiza ulale kangcono ebusuku.)

I-massage incibilikisa ukucindezeleka nokukhathazeka.

Akuyona nje iphunga lamafutha wehlise umoya lapho uzizwa upholile-ukubhucunga imisipha yeqiniso (kanye nemizwa) yokuphumula. Uchungechunge lwemivimbo lwehlisa ithoni yakho yozwela, okuyingxenye yesistimu yezinzwa elungisa umzimba wakho ukubhekana nezimo zengcindezi noma zezimo eziphuthumayo, kusho uRapaport. Futhi ukwehla okulandelayo kwe-cortisol nokwanda kwe-serotonin kuyindlela yama-vibes athile azolile. Olunye ucwaningo luhamba luze lusho ukuthi ukubhucungwa kuhle kakhulu emdlalweni wakho wengqondo, kungasiza nasekucindezelekeni.

Ukubhucungwa kwandisa ukunyakaza kwakho.

Ukuvumelana nezimo akuyona into yakho ngempela? Ngokuziphathisa iseshini, ungase ukwazi ukukhipha leyo phiramidi ku-yoga. Ukubhucungwa kwemisipha kukhulula imisipha futhi kwandisa ukusakazeka kwegazi, okusiza ukupompa umoya-mpilo emajoyintini, kusho uRaovfogel. Konke kuyisihluthulelo sokugcina isitho somzimba wakho. Futhi uma kuwukuvuvukala okuvimbela ukuhamba kwakho, ukuzivumela ukuthi uthole ukukhama kahle kunciphisa ukuba khona kwama-cytokines, amaprotheni aholela ekuvuvukeni.

Ukubhucungwa kuyasiza ekuphatheni ikhanda.

Gxila iseshini yakho entanyeni yakho ukuze uthole impumuzo kulokho okwesabekayo ukushaya ngamandla-ukuqaqamba umuzwa. "I-massage ingasiza ekunciphiseni ubuhlungu bekhanda ngokuvuselela ama-receptors okucindezela entanyeni, okusiza ukwandisa umsebenzi we-vagal," kusho uField. Kucatshangwa ukuthi lapho i-vagus nerve isebenza, yehlisa ikhanda le-cluster kanye ne-migraines.

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