Momwe Mungakulitsire Kulimbitsa Thupi Lanu Pomwe Mungalimbikitse Matenda Anu

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Pumirani kwambiri. Kuchita mophweka kumeneku kumatha kulimbikitsa chitetezo chanu. Yambani kunjenjemera ndi kutumphuka panthawi yolimbitsa thupi, ndipo izi zithandizanso. Mapapo ndi mtima zimathandizira njira zambiri zodzitetezera, ndichifukwa chake momwe mumapumira komanso kulimbitsa thupi kwanu kwathunthu ndikofunikira.

Mapapu anu amasunthira magazi okosijeni pamtima kudzera pama capillaries, kenako mtima wanu umatulutsa mpweya m'magazi ndikuyipopera mozungulira thupi lanu, monga minofu yomwe mukuyenda mukuyenda kapena kuzungulira kapena squat, atero a Benjamin Levine, MD , pulofesa wa sayansi ya zolimbitsa thupi ku University of Texas Southwestern Medical Center ku Dallas. Kulimbikitsanso kwa kuyenda kwa minofu ndi mpweya wa oxygen kumayambitsanso kufalikira kwa maselo amthupi. Kuchita masewera olimbitsa thupi kumaphunzitsa mtima ndi mapapo anu kupopera magazi okosijeni moyenera kwambiri, ndikuwonjezeranso, kutumiza ma cell ambiri amthupi kuti agwire ntchito. (Zambiri apa: Momwe Kuchita Masewera Olimbitsa Thupi Kungalimbikitsire Matenda Anu)

Koma kuyang'ana kupuma kwanu ngakhale mutakhala pansi kumathandizanso. Mukapumira ndi kutulutsa mpweya wathunthu komanso pang'onopang'ono, mumayatsa dongosolo lathu lokhalitsa anthu - lever wofatsa wamanjenje athu, atero a Susan Blum, MD, wolemba The Immune System Recovery Plan (Gulani, $ 15, amazon.com). (Uthengawu umatumizidwa kudzera mumitsempha ya vagus, yomwe imachokera muubongo imadutsa m'mapapu ndi mumtima mpaka m'mimba ndi m'matumbo.) Kungotembenuza batani kumayambitsanso dongosolo lamanjenje lomvera, kuyankha kwathu pomenya nkhondo kapena kuthawa komwe kumatulutsa nkhawa mahomoni, monga cortisol ndi adrenaline, akutero Thomas W. Decato, MD, katswiri wamapapo ku Spokane, Washington.

Kodi chitetezo champhamvu chimodzi chazomwe chimafalitsa mahomoni opanikizika? Cortisol ndi adrenaline amalowa m'matumba athu am'magazi (omwe amapezeka mu thymus gland ndi kwina kulikonse), komwe maselo am'thupi akukula akukula. "Mahomoni amenewo amatha kuwononga kukula kwa maselo, chifukwa chake mukamayesetsa kupewetsa maselo omwe amatuluka m'thupi, amatha kugwira bwino ntchito atakhwima," akutero Dr. Blum.

"Kungokhala mphindi 10 patsiku kupuma m'mimba kulikonse komwe kumakulitsa m'munsi mwa mapapo kumatha kusintha," akutero. Yesani njira iyi ya pranayama yogwiritsidwa ntchito mu yoga: Limbikitsani kwambiri komanso pang'ono pang'ono m'mphuno mwanu, kenako modekha ndikutulutsa mwamphuno mwanu; pitirizani "kukoka" ndi "kukankha" mpweya pa liwiro lolamulidwa. (Zogwirizana: Phunzitsani Thupi Lanu Kuti Lisamapanikizike Ndi Kuchita Izi Kupuma)

Ndi mphamvu yochita masewera olimbitsa thupi, kudzera m'mapapo a mtima, omwe amathandizira kufalikira kwa maselo a chitetezo chamthupi. Mukapumula, ma cell anu amthupi nthawi zambiri amakhala pansi pa minofu ya lymphoid, ngati asirikali omwe akuyembekezera kuyitanidwa. “Koma tikamapuma mozama kwambiri komanso mofulumira kwambiri, kugunda kwa mtima kumakwera ndiponso kugundana kwa minofu panthawi yochita masewera olimbitsa thupi, kumasonyeza kuti maselo amphamvu oteteza thupi ku chitetezo cha m’thupi amayenda ndi kulondera m’thupi kuti apeze tizilombo toyambitsa matenda kwa maola atatu pambuyo pake,” anatero David Nieman, pulofesa wa pachipatalachi. Appalachian State University ku North Carolina. Popita nthawi, kuchuluka kwa ma cell oteteza thupi kumatanthauzira kukhala masiku ochepa odwala poyerekeza ndi omwe sachita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi mochita masewera olimbitsa thupi masiku ambiri kumakhala kopusitsa. (FTR, kugona koyenera kungathandizenso kulimbikitsa chitetezo chanu cha mthupi.)

Shape Magazine, Seputembara 2021

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