Zizindikiro 8 Kuti Mukumwa Mowa Mochuluka

Zamkati

• Kumwa Mmodzi pa Ola Losangalala Kusandulika Atatu
• Mwaphonya Morkout Wanu Wam'mawa
• Anzanu Amapereka Ndemanga Pakumwa Kwanu
• Moyo Wanu Pagulu Zimazungulira Mowa
• Mutha kupita Mmodzi kwa Mmodzi Ndi Mnyamata Wanu
• Mumamwa Pambuyo pa Tsiku Lopanikizika
• Mumamwa Zakumwa Zopitilira 7 Sabata
• Muli ndi Zonong'oneza Bwerani M'mawa
• Onaninso za

Simumaphonya mwayi wolumikizana ndi anzanu paphwando la boozy, ndipo masiku a chakudya chamadzulo ndi munthu wanu nthawi zonse amakhala ndi vinyo. Koma ndimowa wochuluka bwanji ukutanthauza kuti wakwera? Kumwa mowa mwauchidakwa kukuwonjezeka, ndipo azimayi azaka 18 mpaka 34 ali ndi mwayi wambiri womwa mowa kuposa gulu lina lililonse, atero a Deirdra Roach, MD a National Institute on Alcohol Abuse and Alcoholism. Zizindikiro zobisika izi zikuwonetsa kuti mutha kulowa m'dera loopsa lakumwa. (Ndikudabwa momwe kumwa kumawonongera thupi lanu? Uwu ndiye Ubongo Wanu: Pa Mowa.)

Kumwa Mmodzi pa Ola Losangalala Kusandulika Atatu

Zithunzi za Corbis

Mumadziuza kuti mupita kunyumba mukamwa vinyo umodzi, koma ndikumwa katatu pambuyo pake ndipo mukupitabe mwamphamvu. Kumva ngati kuti sungaleke-kapena kuti sukufuna kuima ngakhale anzako atakwanitsa malire-ndi chizindikiro choti mwina ukumenyera mowa, atero a Carl Erickson, Ph.D., director of the Addiction Science Research and Education Center ku Yunivesite ya Texas. Kuti mukhale ndi mlandu, uzani mnzanu kuti mumamwa kamodzi, kapena tsitsani Khadi Loyamwa Kumwa ku National Institute of Health kuti muwone momwe mungakwaniritsire kupitirira malire anu.

Mwaphonya Morkout Wanu Wam'mawa

Zithunzi za Corbis

Kodi munagona pabedi kumayamwa wobisala m'malo momenya miyala? Nthawi iliyonse kumwa kumasokoneza chizolowezi chanu-kaya mwaphonya masewera olimbitsa thupi kapena kuiwala kukhazikitsa poto ya khofi usiku watha chifukwa munali ndi vuto-ndi chifukwa chodetsa nkhawa, Roach akuti. (Werengani zambiri za Momwe Mowa Umasinthira ndi Zolinga Zanu Zolimbitsa Thupi pano.) Ganizirani ngati mwanyalanyaza udindo uliwonse nthawi yomwe mudamwa; ngati ndi choncho, ndi nthawi yoti muchepetse.

Anzanu Amapereka Ndemanga Pakumwa Kwanu

Zithunzi za Corbis

Sikuti amangosonyeza kudera nkhaŵa-ngakhale kuti ndi chizindikiro chotsimikizirikanso. Malingaliro aliwonse akhoza kukhala ovuta, makamaka popeza anthu ena amakonda kuwona ngati mukupita mmadzi musanazindikire nokha. Nthawi yotsatira mnzanu akakufotokozerani za momwe mumamwezera mowa wanu, kapena momwe mumapusitsira sabata yatha, ndi nthawi yoti muyese kumwa kwanu, Roach akuti. Lankhulani ndi bwenzi lanu lodalirika kapena dotolo wanu ndikuwafunsa za momwe zizolowezi zanu zikufananizira ndi zomwe zili zathanzi.

Moyo Wanu Pagulu Zimazungulira Mowa

Zithunzi za Corbis

Happy Hour, Loweruka m'mawa mimosas, usiku kunja ku kalabu ndi atsikana-ngati ndondomeko yanu ili ndi zochitika zodzaza mowa, ganiziraninso. "Kuchita masewera olimbitsa thupi bwino ndikuwona ngati muli omasuka komanso kuti mutha kusangalala ngati mungasankhe osamwa chimodzi mwazimenezi," Roach akutero. Ndipo lembani kalendala yanu ndikusangalala ndi mowa mopitirira muyeso: pitani kokayenda, onani zomwe zikuchitika posachedwa, kapena onani zojambulazo. (Kapena yesani kalasi yolimbitsa thupi ndikupeza Chifukwa Chake Kulimbitsa Thupi Pambuyo pa Ntchito Ndi Ola Latsopano Losangalala.)

Mutha kupita Mmodzi kwa Mmodzi Ndi Mnyamata Wanu

Zithunzi za Corbis

Matupi a amayi samagawira mowa mwachangu ngati amuna ngakhale atalemera mofanana chifukwa matupi a abambo amakhala ndi madzi ochulukirapo, Roach akuti. Chifukwa chake kumatha kumwa mochuluka momwe anyamata anu akuwonetsera kuti mwakhazikitsa kulolerana-ndipo komwe kumatha kukhala koterera. Lamulo labwino la chala chachikulu ndikumwa theka la ndalama zomwe mumakonda, zakumwa zina ndi madzi, kapena kumwa chimodzi mwa awiri ake.

Mumamwa Pambuyo pa Tsiku Lopanikizika

Zithunzi za Corbis

Kumwa kuti mumve bwino mukamenyana ndi mnyamata wanu kapena tsiku lovuta kuntchito ndi njira zodzipangira nokha, ndipo izi zikutanthauza kuti mukumwa mowa mopitirira muyeso m'njira yomwe siinayenera kugwiritsidwa ntchito, Erickson akutero. Ngati mukupeza kuti mukumwa mowa kuti muchepetse chisoni, kupsinjika maganizo, kapena kupsinjika maganizo, m'malo mwake ndi zomwe zimachitadi: nyimbo yosangalatsa, kalasi ya kickboxing, kapena kuimba foni ndi bwenzi lapamtima.

Mumamwa Zakumwa Zopitilira 7 Sabata

Zithunzi za Corbis

Kaya mumamwa magalasi awiri usiku, kapena mumanyamula zakumwa kumapeto kwa sabata-chilichonse choposa chakumwa zisanu ndi ziwiri pa sabata chimakuikani pachiwopsezo chachikulu chokhala ndi vuto lakumwa, Roach akuti: awiri peresenti kwa omwe khalani ochepera kuchuluka ndi kuchuluka kwa 47 peresenti kwa iwo omwe amapitilira izi. Simukudziwa nambala yanu? Tsitsani pulogalamu ya DrinkControl yomwe imakuthandizani kuti muwerenge kuchuluka kwa zomwe mukuchita. (Sinthani tastebuds anu ndi ma hydrate awa 8 Anaphatikizira Maphikidwe Amadzi Kuti Mukweze H2O Yanu.)

Muli ndi Zonong'oneza Bwerani M'mawa

Zithunzi za Corbis

Nthawi iliyonse yomwe mumanong'oneza bondo ndi chizindikiro chakuti mukumwa mowa kwambiri, Erickson akuti. Mwinamwake mumadzimva kuti ndinu wolakwa kuti munamenyana ndi mnyamata wanu, munachita chinthu chochititsa manyazi kuofesi yanu nthawi yabwino, kapena mumadziganiza nokha, "Ndili ndi mwayi kuti sindinapweteke.’ Ndipotu, kumwa mowa mopitirira muyeso kumatanthauzidwa kuti kumwa zakumwa zinayi kapena kuposerapo panthawi imodzi-ndizoopsa za kugwiriridwa ndi chiwawa, ndipo amayi omwe amamwa mowa kwambiri amatha kugonana mosadziteteza, malinga ndi Center for Disease Control and Prevention. CDC). Komanso, madalaivala achikazi omwe akuchita ngozi zapamsewu chifukwa chakumwa mowa akuchuluka. Ngati mukuganiza kuti muli ndi vuto, pezani zinthu zomwe zingakuthandizeni popita ku National Council on Alcoholism and Drug Dependence.

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