Ubwino wa Red, Green, and Blue Light Therapy

Zamkati

• Za Mphamvu: Blue Light Therpy
• Kuchira: Red Light Therapy
• Pothandizira Kupweteka: Thandizo Labwino
• Onaninso za

Chithandizo chochepa chimakhala ndi mphindi, koma kuthekera kwake pakuchepetsa ululu ndikulimbana ndi kukhumudwa kwadziwika kwazaka zambiri. Mitundu yosiyanasiyana ya magetsi imakhala ndi machiritso osiyanasiyana, kotero musanadumphire kumalo opangira chithandizo kapena kuyika ndalama zowunikira, funsani choyambira ichi pa zotsatira za mitundu itatu ya kuwala. (Zokhudzana: Crystal Light Therapy Inachiritsa Thupi Langa Laposachedwa-Marathon-mtundu Wa.)

Za Mphamvu: Blue Light Therpy

Kuwonetsera kuwala kwa buluu masana kumatha kukupangitsani kukhala atcheru ndikusintha nthawi yoganizira, kuyang'ana, komanso kuchita bwino ntchito, malinga ndi kafukufuku wochokera ku Brigham ndi Women Hospital ku Boston. "Zithunzi zolandirira zithunzi m'diso, zomwe zimalumikizana ndi malo amubongo omwe amayang'anira kukhala tcheru, zimakhudzidwa kwambiri ndi kuwala kwa buluu. Chifukwa chake, kuwala kwa buluu kukawagunda, olandilawo amayamba kugwira ntchito m'zigawo zaubongozo, ndikupatsani mphamvu," akutero Shadab A. Rahman, Ph.D., mlembi wa kafukufukuyu.

Chinthu chinanso: Kuwonetsera masana kungateteze z anu ku zosokoneza za kuwala kwa buluu usiku, kafukufuku wochokera ku University of Uppsala ku Sweden adapeza. Wolemba kafukufuku Frida Rångtell akuti: "Mukapeza kuwala kambiri masana, melatonin, mahomoni omwe amakupangitsani kugona, amaponderezedwa." "Madzulo, melatonin imakula kwambiri, ndipo kuwonekera kwa kuwala kwa buluu usiku kumakhala ndi zotsatira zochepa." Limbikitsani zokolola zanu ndi kuteteza kugona kwanu poyika Philips GoLite Blu Energy Light ($80; amazon.com) yabuluu pa desiki yanu. Ndipo khalani kapena kuyimirira pafupi ndi mazenera kapena tulukani kunja pafupipafupi momwe mungathere tsiku lililonse kuti muwonjezere kuwala kwachilengedwe, komwe kumakhala ndi kuwala kwa buluu. (Komanso werengani pazovuta zamaso za digito ndi zomwe mungachite kuti muthane nazo.)

Kuchira: Red Light Therapy

Kuti mugwetse musanagone, gwiritsani ntchito nyali yofiira. "Mtunduwu umasonyeza kuti ndi usiku, zomwe zingalimbikitse thupi kupanga melatonin," akutero Michael Breus, Ph.D., membala wa komiti ya alangizi ku SleepScore Labs. Yatsani babu ngati Babu ya LED Yowunikira Sayansi Yabwino Usiku Kugona ($18; lsgc.com) osachepera mphindi 30 musanagone.

Kuwala kofiyira kungathenso kulimbitsa thupi lanu. Kutangotsala mphindi imodzi kapena isanu kuti muwone kuwala kofiira ndi infrared musanachite masewera olimbitsa thupi kumawonjezera mphamvu ndikupewa kupweteka, atero a Ernesto Leal-Junior, Ph.D., wamkulu wa Laboratory of Phototherapy in Sports and Exercise ku Nove de Julho University ku Brazil . "Kuwala kwina kwa kuwala kofiira ndi infrared-660 mpaka 905 nanometers kufika ku minofu ya chigoba, kuchititsa mitochondria kupanga ATP yambiri, chinthu chomwe maselo amagwiritsa ntchito ngati mafuta," akutero. Zolimbitsa thupi zina zimakhala ndi makina owala ofiira. Kapena mutha kudzipangira nokha, monga LightStim for Pain ($ 249, lightstim.com) kapena Joovv Mini ($ 595; joovv.com).

Pothandizira Kupweteka: Thandizo Labwino

Kuyang'ana kuwala kobiriwira kumatha kuchepetsa kupweteka kwakanthawi (koyambitsidwa ndi fibromyalgia kapena migraines, mwachitsanzo) mpaka 60%, malinga ndi kafukufuku munyuzipepala Ululu, ndipo kafukufuku wazinyama awonetsa kuti zabwinozo zitha kukhala mpaka masiku asanu ndi anayi. "Kuyang'ana kuwala kobiriwira kumawoneka kuti kukuwonjezera kuwonjezeka kwa thupi kwa enkephalins, mankhwala opha ululu opioid. Ndipo imachepetsa kutupa, komwe kumathandizira pazovuta zambiri," akutero wofufuza Mohab Ibrahim, MD, Ph. .D.

Kafukufuku wowonjezereka amafunikira asanafike madokotala kuti apereke malingaliro awo momwe angagwiritsire ntchito kuwala kobiriwira kangapo komanso kangati pochiza mutu waching'alang'ala ndi zowawa zina, ndipo Dr. Ibrahim akuti muyenera kukaonana ndi dokotala musanayese kudzichitira nokha kunyumba. Koma pakadali pano kafukufuku akuwonetsa kuti kudziwonetsera ola limodzi kapena awiri usiku uliwonse - mwina pogwiritsa ntchito babu wobiriwira nyali kapena kuvala magalasi okhala ndi zosefera zojambulidwa-kumachepetsa migraines ndi mitundu ina ya ululu wosatha.

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