Thambisa Ukuvuvukala Okungapheli & Ukuguga Okungaphambi kwesikhathi

-Delile

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Okungapheli ukuvuvukala kungaba nomthelela omubi empilweni yakho futhi kusheshise nokuguga 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 kungaveza ama-radicals amahhala (ama-molecule e-oxygen asebenza kakhulu), nawo angaveza impendulo yokuvuvukala esikhunjeni.

-Izici zokudla: Amafutha angenampilo, njengamafutha ayingxenye ye-hydrogenated, amafutha e-trans namafutha emifino e-polyunsaturated, angase akhuthaze ukuvuvukala emzimbeni, njengama-carbohydrate acwengisiswe kakhulu njengoshukela noma ukudla okucutshungulwayo.

- Ukucindezeleka Okungapheli Ukweqa ekulaleni futhi ucindezeleke njalo kungashintsha amakhemikhali angaphakathi emzimbeni wakho ngokuvuselela ukukhiqizwa kwe-cortisol, i-hormone engase ibeke umzimba wakho emonakalweni okhulayo wokuvuvukala.

- Umlando womndeni wokuvuvukala Uma isifo samathambo, isifuba somoya, isifo samathumbu noma izifo ezizimele njenge-multiple sclerosis egijima 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.

OKUSHIWO: Izinto Zansuku zonke eziyi-10 Ezikudala

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

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 ukuze wehlise 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 ezilwa 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. Amakhilimu ane-coenzyme Q-10, i-antioxidant enamandla, nawo angasiza; zama i-Nivea Visage Q10 Advanced Wrinkle Reducer Night Creme ($11; ezitolo zezidakamizwa).

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