Izimpawu Zokucindezeleka

-Delile

• Umhlathi Wobuhlungu
• Ubuhlungu Beqolo
• Ubuhlungu Bentamo Namahlombe
• I-Tension Headaches
• Buyekeza kwe-

Ukucindezeleka kwengqondo bekulokhu kunengxenye yomzimba. Eqinisweni, yilokho impendulo yokucindezeleka: i-visceral priming yomzimba ukuze ulwe noma ubalekele ingozi ecatshangwayo. Okungaqashelwa kahle ukuthi ngisho nokucindezelwa okungapheli, okungathandeki, uhlobo oluhlala njalo ulubheka njengokujwayelekile, kungadala izinhlungu nobuhlungu ongase ungabangelwa yimizwa. Ngokwezilinganiso ezithile, ingxenye yeziguli odokotela abazibona ngenxa yobuhlungu obuhlukahlukene bomzimba obuvamile, njengobuhlungu bemihlathi, empeleni izwakalisa ukucindezeleka okungokwengqondo ngobuhlungu bomzimba.

Umthombo wezinhlungu ezihlobene nengcindezi ulele ebuchosheni, okuthi, uma uzizwa ungaphansi kwesibhamu, kubangele ukukhishwa kwe-cortisol, adrenaline namanye ama-hormone alungiselela umzimba ukwenza okuthile, ngokwesibonelo, ngokwanda kwenhliziyo, umfutho wegazi nokuphefumula . Ngokungaqapheleki, la mahomoni enza nemisipha iqine, okungadala izinhlungu nokucasula izinzwa.

Nansi inkomba yezindawo lapho ingcindezi ifika khona kakhulu, kanye nezinyathelo ezilula ongazithatha ukuze udambise izinhlungu nezimpawu zengcindezi.

Umhlathi Wobuhlungu

Ubuhlungu ohlangothini lobuso obungaqhamuka ekhanda noma entanyeni bungakhombisa isifo somhlathi esaziwa nge-temporomandibular joint disorder (TMJ). Kepha ezimweni eziningi, inkinga akuyona ilunga elixhumanisa umhlathi nogebhezi, kepha ukungezwani kwemisipha okubangelwa ukugoqa amazinyo ngenkathi ucindezelekile. Ngaphambi kokuhlela lokho kuhlinzwa, nciphisa ukungezwani emisipha esebenza umhlathi:

• Vula umhlathi wakho ubanzi ngangokunokwenzeka, ubambe imizuzwana embalwa, bese uyidedela kancane kancane. Ungase uzwe ubuhlungu obuningi ekuqaleni, kepha lokho kungumsebenzi wokuqina kwemisipha; ukungakhululeki kufanele kuphele njengoba usebenza imisipha.
• Zama ukwenza umkhuba wokubamba umhlathi wakho uvuleke kancane ukuze amazinyo akho aphezulu nangaphansi angathinti. Ukumisa ulimi lwakho ophahleni lomlomo ngenkathi wenza lokhu kungasiza ukugcina amazinyo ehlukene ukuze ungawafinyi noma uwagaye.
• Ukucindezeleka kungabangela ukuthi ubambe noma ugedle amazinyo ebusuku. Khuluma nodokotela wakho; angase atuse umqaphi womlomo ukuze anciphise ukulimala emazinyweni akho kanye nokucindezela komcamelo ovela emhlathini, okungasiza ekudambiseni ubuhlungu bomhlathi.

Ubuhlungu Beqolo

Ubuhlungu obuphansi emuva bungadalwa yizinto eziningi ezahlukahlukene, njengokuma okungahambi kahle noma ukucindezela komgogodla kusuka emahoreni amade okuhlala. Kepha ucwaningo lwakudala lwaseSweden lobuhlungu obuphansi emuva emsebenzini ngaphezu kweminyaka eyishumi edlule kukhombisile ukuthi abesifazane ababike izimpawu zokuxineka njengokungeneliseki, ukukhathazeka nokukhathala babesemathubeni amaningi okuzwa izinhlungu ezisezingeni eliphansi kunalabo ababenezingcindezi zomzimba njengokwenza okuningi yokuphakamisa.

Muva nje, abacwaningi base-Ohio State University bathola ukuthi lapho amavolontiya ezizwa ecindezelekile (kusuka kumphathi welebhu onobuqili ewagxeka njengoba ezama ukuphakamisa into), asebenzisa imisipha yawo yangemuva ngezindlela ezenza ukuba kube lula ukulimala. Ukuze unciphise ubuhlungu beqolo, zama lawa macebiso:

• Yima ngezithende namahlombe athinta udonga. Tshekisa i-pelvis yakho ukuze umgogodla wakho omncane ucindezele odongeni, ukhulule imisipha yangemuva. Bamba imizuzwana engu-15-30. Yenza lokhu kuvivinya umzimba njalo ukunciphisa ingozi yokuthola izinhlungu emuva noma ukudambisa izinhlungu esezikhona.
• Qinisa imisipha yakho yesisu, esekela umgogodla, ngokwenza ama-crunches kathathu ngesonto. Lala ufulathele kucansi lokuvivinya umzimba ubeke izandla ngemuva kwezindlebe zakho. Izinyawo kufanele zibe ndawonye futhi zibheke phansi, amadolo agobe cishe nge-engeli engama-degree angama-45. Gcoba i-torso yakho engenhla phezulu, ulethe izimbambo ezinqulwini kuze kube yilapho amahlombe akho esula phansi. Yenza isethi eyodwa yama-crunches angu-15-25; kancane kancane ukwakha amasethi amathathu. Futhi, khulisa ukukhuthazela kwemisipha okuhambisana nomgogodla, ama-erectors womgogodla, ngokwenza okunye ukuphakamisa umlenze nengalo kusuka endaweni yazo zonke izinyawo ezine, ubambe isikhundla ngasinye ngamanani ayisishiyagalombili. Okokuqala, yenza isethi eyodwa yezimpinda eziyi-10, wakha amasethi amathathu.

Ubuhlungu Bentamo Namahlombe

Ubuhlungu bezintambo bungase buqale ngemikhuba emibi njengokukhama ifoni phakathi kwehlombe lakho nendlebe yakho, kepha ukungezwani emisipheni yentamo kuyenza ibe yimbi inkinga, kuvame ukudala ubuhlungu buphume. Ucwaningo lwakamuva eFinland luthole ukuthi ngaphezu kwezici zomzimba ezifana nokusebenza ngesandla esiphakanyiswe ngaphezu kwehlombe, ukucindezeleka kwengqondo kuxhunyaniswa kakhulu nethuba lokuthola ubuhlungu bentamo obukhiphayo.

Ezimweni eziningi, ukunciphisa ubuhlungu bentamo nakho kuzozuzisa ubuhlungu behlombe. Nakhu ongakwenza:

• Nikeza imisipha yakho yentamo ukwelula nxazonke isinyathelo esisodwa ngasikhathi. Okokuqala, ngenkathi uhleli umile esihlalweni, yehlisa isilevu sakho esifubeni, uvumele isisindo sekhanda lakho selule imisipha eshubile ngomusa entanyeni. Bamba welule imizuzwana engu-15.
• Okulandelayo, ngobumnene vumela ikhanda lakho liwele ehlombe elilodwa. Bamba imizuzwana engu-15 bese uphinda ngakolunye uhlangothi.
• Sebenzisa ukuphumula kwemisipha okuqhubekayo, lapho ugxila khona ngokwengqondo emisipheni futhi uvume ukuthi baphumule. Udinga ukuhlukanisa imisipha kuqala ngokuyiqinisa kakhulu: Beka izindololwane zakho phezu kwedeski lakho bese ucindezela ubuso bakho ezandleni zakho, bese uyakhulula, okuzokhulula imisipha yentamo yakho. Ngokwengqondo phawula imisipha yentamo oyisebenzisayo futhi, ngokuhamba cishe kwemizuzwana eyi-15, ukhulule kancane ukungezwani kwabo. Qhubeka ugxile emisipheni yentamo yakho noma ngabe usuphakamise ubuso bakho ezandleni zakho, ucabanga ukuthi imisipha iphumule ngokujulile.

I-Tension Headaches

Ukuphathwa yikhanda lokungezwani, okungesinye sezibonakaliso eziningi zokuxineka, kwesinye isikhathi kubizwa ngokuthi yi-hatband headaches ngoba izinhlungu zenzeka nxazonke zekhanda, yize zinamandla kakhulu emathempelini nasemuva kogebhezi. Izindawo eziqinile ezibangela ubuhlungu, noma kunjalo, zivame ukugxila ebusweni nasentanyeni, zibhekisela ubuhlungu ngokusebenzisa imicu yemisipha kanye nezinzwa.

Olunye ucwaningo lubonisa ukuthi abantu abanezinhlungu zekhanda ezicindezelayo bathambekele kakhulu ekuboneni (noma bakhumbule) imicimbi yansuku zonke njengengcindezi, nakuba izifundo ziphikisana. Okukhathaza kakhulu ukuthi labo abaphathwa yikhanda njalo basengozini enkulu yokudangala nokukhathazeka. Uma unezinhlungu zekhanda ezingaphezu kweziningana ngenyanga, thintana nodokotela ukuze ubone ukuthi yini enye engenzeka.

Ezimweni eziningi, noma kunjalo, ikhanda lokuphazamiseka lihlala isikhashana futhi alivamile. Ukubhekana nezakho:

• Hamba kalula ekudambiseni izinhlungu ezitholakala ekhawuntani: Ezinye izinhlobo ziqukethe i-caffeine, okuthi, uma iphuzwa kaningi, ibangele ukuhoxiswa kwe-caffeine, "rebound" ikhanda elibuhlungu elenza inkinga ibe yimbi nakakhulu. Futhi cabanga ukunciphisa ikhofi, kodwa ungalindi. Zama ukuphuza inkomishi eyodwa kuphela ngosuku, nsuku zonke ukuze ugweme izimpawu zokuhoxiswa kwe-caffeine.
• Sebenzisa amasu okuzilolonga aqondisa imisipha ebusweni nasentanyeni evame ukudlulisela ubuhlungu ekhanda. Qala ngokucindezela kancane iminwe yakho nhlangothi zombili zobuso bakho uzungeze ihinge ukuya emhlathini wakho, uhlikihle indawo ngokunyakazisa isiyingi, bese uxova isikhumba ngeminwe yakho. Okulandelayo, hambisa izandla zakho endaweni engemuva nje komhlathi nangaphansi kwezindlebe, uzibhucabhe ngobumnene njengoba uhambisa kancane izandla entanyeni yakho phansi emahlombe.

Buyekeza kwe-