Umhlahlandlela Wakho Wokugeza Okuphelele Kwangemva Kokuzivocavoca

-Delile

• Yomisa Ibhulashi Ngaphambili
• Gcina Amanzi Afudumele, Hhayi Ashisa Kakhulu
• Sebenzisa usawoti we-Epsom
• Bheka iLavender
• Engeza ama-Bubbles
• Zindla
• Buyekeza kwe-

Zimbalwa izinto ezizizwa zingcono ngemva kokujima kunokudonsa kancane kancane kubhavu lokugeza elifudumele-ikakhulukazi lapho ukujima kwakho kuhilela amazinga okushisa abandayo noma indawo eneqhwa. Kuyinhlanganisela ephelele yokutakula, ukuphumula, nokuzinakekela.

“Ukuvivinya umzimba kubeka umzimba esimweni sokucindezeleka kwesikhashana, ngaleyo ndlela kushukumise isimiso sethu sezinzwa esinozwela,” kusho uSusan Hart, C.S.C.S., umqeqeshi we-Equinox Tier X ozinze eBoston. "Kubalulekile ukuthi sikwazi ukwehlisa izinga lokuzivocavoca ngemuva kokuzivocavoca futhi sithole isimo esibucayi njengoba siqhubeka nosuku lwethu noma sishaya umoya kusihlwa."

Ngemuva kokuzivocavoca, ukugeza kungathulisa isimiso sezinzwa esiyinhloko, kukubuyisele esimweni sokuqala. Lapha, ukuthi ungabuciko kanjani ubuciko.

Yomisa Ibhulashi Ngaphambili

"Kuyindlela enhle yokwandisa ukusakazeka kwegazi, ukukhipha isisu emzimbeni, nokusiza ohlelweni lokuhambisa amanzi emzimbeni," kusho uLaura Benge, umqondisi we-spa kuzwelonke we-Exhale Spa. Sebenzisa ibhulashi elinama-bristle aqinile, ushayele phezulu uye enhliziyweni ngemivimbo emide enamandla. Qala ngezinyawo zakho futhi uphakamise imilenze yakho, isisu, izingalo, namakhwapha, esho. "Iphinde inikeze ukukhuluphala okugcwele emzimbeni, nokuyinto ebalulekile ekwenzeni isikhumba sibukeke sisha futhi sikhazimula." (Ungakhohlwa nje ukuthambisa ngemuva kwalokho!)

Gcina Amanzi Afudumele, Hhayi Ashisa Kakhulu

Izicubu zilulama kangcono ngemva kokuzivocavoca umzimba lapho zifudunyezwa-zingapholi phansi, ngokocwaningo olusanda kunyatheliswa ku- I-Journal of Physiology.

"Amabhati afudumele ahlinzeka ngokushisa okumanzi, okuwuhlobo lokushisa oluzuzisa kakhulu ukulungisa nokululama kwemisipha," kusho uKatrina Kneeskern, D.P.T., umelaphi womzimba e-LifeClinic Physical Therapy and Chiropractic e-Plymouth, MN. Njengoba imizimba yethu ingamaphesenti angama-70 amanzi, ukushisa okumanzi kungangena kungene ezicutshini nasezicutshini, kuvumele ukuthi zikhululeke, uyachaza. "Ngemuva kokuzivocavoca, lokhu kungathuthukisa ukululama."

Kepha wonke umuntu uhlangabezane nokugeza okushisa kakhulu okushiya ujuluke (ungakhululekile) ngemuva kwemizuzu embalwa nje. Ku I-Journal of Physiology funda,amanzi okugeza ayengama-degree angama-96.8 nje. Lokho kufudumele ngokwanele ukubona izinzuzo kepha kungashisi kakhulu ukungena kuwo imizuzu engama-20, isikhathi esinikeza uhlelo lwakho lwezinzwa nezicubu isikhathi sokuzivumelanisa nokuphumula, kusho uKneeskern.

Sebenzisa usawoti we-Epsom

Usawoti we-Epsom empeleni awusawoti, kunalokho ukuxubana kwamaminerali abalulekile, ikakhulukazi i-magnesium-i-electrolyte ebalulekile edlala indima ekusebenzeni kwemisipha, kwezinzwa nasezinhliziyweni.

Yize lungekho ucwaningo olunzulu ngosawoti be-Epsom, umqondo ngukuthi ukungena kosawoti-kuqhathaniswa nokudla ukudla nge-magnesium kuzo-kudlula inqubo yokugaya, ukusheshisa ukumunca, kusho uKneeskern. Cha, awukwazi "ukukhipha ubuthi" kubhavu kasawoti we-Epsom, kodwa i-magnesium can usizo ngokuvuvukala, imisipha ebuhlungu, nokululama, ungeza uHart. (Zama Isixazululo Esicwengekile Sikasawoti E-Epsom sikaDkt Teal, $ 5; amazon.com.)

Bheka iLavender

Ucwaningo luthola ukuthi iphunga le-lavender lingathulisa isistimu yezinzwa ephakathi, lehlise imizwa yengcindezi nokukhathazeka-okulungele ukuthambisa umzimba nengqondo yakho ngemuva kokuzivocavoca. UHart ungumthandi wokukhanyisa amakhandlela anephunga le-lavender-kodwa futhi ungasebenzisa umkhiqizo wokugeza usawoti we-Epsom ngamafutha abalulekile e-lavender ahlanganiswe, noma zama imaski yobuso be-lavender ngenkathi ucwilisa. (Okuhlobene: Yimaphi Amafutha Abalulekile Futhi Ngabe Asemthethweni?)

Engeza ama-Bubbles

Ngaphandle kokuba mnandi kakhulu, ungqimba lwamabhamuza empeleni lusebenza njengesivikelo, lugcina amanzi okugeza efudumele isikhathi eside, kusho uHart. Futhi: "Kunzima kakhulu ukucwiliswa ekugezeni kwebhamuza futhi ungakhiphi ukububula okukhulu, okwanelisayo."

Zindla

Ukugeza kungaba yindawo enhle yokwakha indawo evikelekile. Vula umculo ophumuzayo, khanyisa amakhandlela, wehlise amalambu-noma yini oyidingayo ukuze wenze isikhathi sibe ngesakho.

UHart futhi uthanda uhlelo lokusebenza olubizwa nge-CBT-i Coach. "Kunesici esihle kulolu hlelo lokusebenza esibizwa ngokuthi Quiet Your Mind, esikuyisa ezithombeni eziqondisiwe emahlathini, amabhishi, noma into elula njengokuskena umzimba oqondisiwe," usho kanje. "Lena yindlela enhle yokuzijwayeza ukuzindla, ikakhulukazi kulabo abangase basha kuyo yonke into yokuzindla."

I-Kneeskern igxile kumantra. “Ngisebenzisa i-'Sat Nam' okuthi ku-Kundalini Yoga isho 'ubunikazi bangempela,'" usho kanje. "Noma ungeke ukwazi ukumisa 'ingxoxo yenkawu,' qhubeka uphefumule futhi ngaphambi kokuthi wazi, kuzoba lula ngokuhamba kwesikhathi. Njenganoma yini empilweni, ukuzijwayeza yikho okuthuthukisa noma yimuphi umkhuba, indlela yokuziphatha, noma indlela yokuphila."

Buyekeza kwe-