Thambisa Ukuvuvukala Okungapheli & Ukuguga Okungaphambi kwesikhathi

-Delile

• Ukuvuvukala okungapheli kungathinta kabi impilo yakho futhi kusheshise ukuguga kwesikhumba sakho.
• Amaqiniso ayisisekelo ngokuvuvukala emzimbeni
• Yini okufanele uyibheke
• Qhubeka ufunda ngezindlela zokunciphisa ukuvuvukala ukuze ulwe nokuguga ngaphambi kwesikhathi kanye nezinkinga zempilo.
• Uma ufuna ukuvimbela ukuvuvukala okungapheli nokuguga ngaphambi kwesikhathi kwesikhumba, nazi izixazululo ezilula.
• Buyekeza kwe-

Ukuvuvukala okungapheli kungathinta kabi impilo yakho futhi kusheshise ukuguga kwesikhumba sakho.

Kungakho siphendukele kungoti wemithi edidiyelwe owaziwa umhlaba wonke u-Andrew Weil, M.D., umbhali wezincwadi Ukuguga Okunempilo: Umhlahlandlela Wempilo Yakho Yonke Inhlalakahle Yakho Engokwenyama Nangokomoya (Knopf, 2005) ukuze uthole iseluleko sendlela yokuvimbela nokunciphisa ukuvuvukala okuyingozi kuwo wonke umzimba.

Amaqiniso ayisisekelo ngokuvuvukala emzimbeni

Ukuvuvukala yingxenye ebalulekile yenqubo yokuphulukisa komzimba: Kwenzeka ezingeni lamaselula lapho amasosha omzimba ezama ukulwa namagciwane abangela izifo nokulungisa izicubu ezilimele. Ukuvuvukala kungabonakali (uma umzimba wakho ulwa nokutheleleka ngaphakathi) noma kuyabonakala: Isibonelo, isifuba noma izinduna, kwenzeka lapho imithambo yegazi ivuleka eduze kwesikhumba ukuze ithuthukise ukugeleza kwegazi, nakho okusiza ukwelashwa. Ububomvu, ukushisa kanye/noma ukuvuvukala nakho kungenzeka eduze nokuvuvukala.

Lapho impi isiphelile, ibutho lezinto ezibangela ukuvuvukala kufanele lihlehle, kepha ezimweni eziningi azipheli. Lokhu kuvuvukala okungapheli kubangwe yisifo senhliziyo, isifo sikashukela, umdlavuza kanye nesifo i-Alzheimer's. Lapho isikhumba sithinteka, singasheshisa imigqa emihle, imibimbi kanye nama-pores akhulisiwe, kanye nokukhukhumeza, ukugogeka, ukuqothuka noma ukubomvu kwesikhumba.

Yini okufanele uyibheke

Izici zemvelo nezindlela yokuphila zingabeka ukuvuvukala okungenampilo. Lokhu kubandakanya:

> Ukungcola kwemvelo Ukuvezwa ukungcoliswa komoya, intuthu kagwayi kanye nokukhanya kwelanga kwe-ultraviolet kungakhipha ama-radicals amahhala (ama-molecule we-oxygen asebenza kakhulu), nawo angaveza impendulo yokuvuvukala esikhunjeni.

> Izici zokudla Amafutha angenampilo - njengama-oyile ane-hydrogenated, amafutha we-trans kanye namafutha wemifino we-polyunsaturated - angakhuthaza ukuvuvukala emzimbeni, njengama-carbohydrate acwengisiswe kakhulu njengokudla okwenziwe ngoshukela noma okunesitashi.

> Ukucindezeleka okungapheli Ukuncipha ekulaleni nasekucindezelweni ngokungapheli kungaguqula amakhemikhali omzimba wakho wangaphakathi ngokuvuselela ukukhiqizwa kwe-cortisol, i-hormone engabeka umzimba wakho ekulimaleni okwedlulele kokuvuvukala.

> Umlando womndeni wokuvuvukala Uma isifo sokuqaqamba kwamalunga, isifuba somoya, isifo samathumbu avuvukalayo noma izifo ezizimele njenge-multiple sclerosis zigijima emndenini wakho, usengozini enkulu yokuvuvukala okungapheli. Xoxa nomlando wakho womndeni nodokotela wakho.

Qhubeka ufunda ngezindlela zokunciphisa ukuvuvukala ukuze ulwe nokuguga ngaphambi kwesikhathi kanye nezinkinga zempilo.

[iheda = Nciphisa ukuvuvukala emzimbeni ngokushintsha kokudla, ukuhlala usebenza nokuningi.]

Uma ufuna ukuvimbela ukuvuvukala okungapheli nokuguga ngaphambi kwesikhathi kwesikhumba, nazi izixazululo ezilula.

Ubuhle Rx:

1. Yidla ukudla okulwa nokuvuvukala. Lokhu kusho ukulandela ukudla kwaseMedithera, okunensada yezinhlamvu nezithelo nemifino (okungcono i-organic) evela kuzo zonke izingxenye ze-spectrum yombala; amafutha e-monounsaturated njengamafutha omnqumo, amantongomane namakotapheya; nemithombo yama-omega-3 fatty acids, akhona ezinhlanzini ezinamanzi abandayo njenge-salmon yasendle yase-Alaskan, ama-sardine nama-anchovies, kanye nama-walnuts nama-flaxseed. Konke lokhu kudla kunezinto ezilwa nokuvuvukala. Ngaphezu kwalokho, nonga ukudla kwakho okuvuvukala nge-ginger noma i-turmeric, okunemiphumela yokulwa nokuvuvukala kwemvelo.
2. Bheka izithasiselo ezifanele ukunciphisa ukuvuvukala. Ukuthatha izithasiselo zamavithamini nezamaminerali aqukethe ama-antioxidants afana namavithamini C no-E ne-alpha lipoic acid kungasiza ekulweni nomonakalo wokuvuvukala owenziwe ngama-radicals mahhala emzimbeni. Futhi uma ungazithandi izinhlanzi, buza udokotela wakho ukuthi kuphephile yini kuwe ukuthatha izithasiselo zamafutha ezinhlanzi, aqukethe i-omega-3 fatty acids yokulwa nokuvuvukala.
3. Hlala usebenza ngokomzimba ukwehlisa ukuvuvukala emzimbeni. Ukuthola imizuzu engama-30-45 yokuzivocavoca kwe-aerobic okunamandla okumaphakathi izikhathi ezinhlanu noma ngaphezulu ngesonto kungasiza ukunciphisa ukuvuvukala emzimbeni.
4. Sebenzisa imikhiqizo yobuhle enezinto zokulwa nokuvuvukala ukusiza ukuvimbela ukuguga ngaphambi kwesikhathi. Lokhu kuhlanganisa amalungiselelo ezihloko ezinamavithamini E noma C (afana ne-N.V. Perricone M.D. Vitamin C Ester Concentrated Restorative Cream, $90; sephora.com; kanye no-dr. brandt C Cream, $58; skinstore.com); lezi zithako zisiza ukuvimba ukulimala okukhululekile ngakho-ke zisiza ukuvimbela ukuguga ngaphambi kwesikhathi. Ngaphezu kwalokho, imikhiqizo yesikhumba equkethe ukukhishwa kwamakhowe, i-ginger, i-ginseng kanye / noma i-alpha lipoic acid kunganciphisa ukuvuvukala futhi kuvikele ukwakheka kwamaseli. Amakhrim ane-coenzyme Q-10, i-antioxidant enamandla, nayo ingasiza; zama i-Nivea Visage Q10 Advanced Wrinkle Reducer Night Creme ($11; ezitolo zezidakamizwa).

Buyekeza kwe-