Kubwezeretsa Kwachidule 101

Zamkati

• Kodi kusokonezeka kwa msana kumatenga nthawi yayitali bwanji?
• Kodi ndingatani kuti ndifulumire kuchira?
• 1. Chepetsani nthawi yophimba
• 2. Chepetsani kuwonekera pamagetsi owala komanso phokoso lalikulu
• 3. Pewani kuyenda kosafunikira pamutu ndi m'khosi
• 4. Khalani ndi madzi okwanira
• 5. Mpumulo
• 6. Idyani mapuloteni ambiri
• 7. Idyani zakudya zokhala ndi omega-3s
• 8. Idyani zakudya zokhala ndi ma antioxidants ambiri
• 9. Khalani oleza mtima
• 10. Tsatirani malamulo onse a dokotala wanu
• Kodi pali zizindikiro zilizonse zomwe ndiyenera kuyang'anira?

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi chisokonezo ndi chiyani?

Zovuta ndizovulala muubongo zomwe zimabwera chifukwa cha ubongo kumenya chigaza kapena kupsinjika kwa minofu ya neural chifukwa champhamvu kwambiri. Mphamvu imeneyi imatha kukhala yolunjika, ngati kugunda kumutu, kapena mosawonekera, ngati chikwapu pangozi yagalimoto.

Zizindikiro zakukangana zimayamba kuchokera kufatsa kufikira zovuta ndipo zimaphatikizapo:

• kutaya chidziwitso
• kupweteka kwa mutu, komwe kumatha kukula mwamphamvu mpaka kufatsa
• osakumbukira bwino kapena kusamala
• kutengeka ndi phokoso, kuwala, kapena zonse ziwiri
• chizungulire kapena chizungulire
• kusawona bwino
• kusinthasintha kwadzidzidzi, kuphatikiza kukwiya, kulira kosadziwika, kapena kukhumudwa
• nseru kapena kusanza
• kusalingalira bwino
• Kusinza
• kutopa
• kuchepetsa kumva
• kuvuta kugona

Ngakhale kusokonezeka kumatha kubweretsa chidziwitso chakukhudzidwa, izi sizimachitika nthawi zonse. M'malo mwake, zovuta za 81 mpaka 92% sizimakhudza kutaya chidziwitso. Kuphatikiza apo, zizindikilo zimatha kuwonekera kulikonse kuyambira nthawi yomwe zimakhudza mpaka masiku angapo pambuyo povulala koyambirira.

Kodi kusokonezeka kwa msana kumatenga nthawi yayitali bwanji?

Nthawi zambiri, kuchira kwa concussion kumatenga pafupifupi. Komabe, ngati simupuma mokwanira kapena kutsatira malangizo a dokotala, kuchira kungatenge nthawi yayitali. Phunzirani zambiri za momwe ziphuphu zimatha.

Kuphatikiza apo, anthu ena amakhala ndi vuto lotchedwa post-concussion syndrome. Akatswiri sakudziwa chifukwa chake izi zimachitika. Ngati muli ndi vutoli, kuchira kwa concussion kumatha kutenga miyezi ingapo kapena kupitilira apo. Munthawi imeneyi, mutha kukhala ndi mutu komanso zodandaula zina zomwe zatchulidwa pamwambapa.

Ngati mwangoyamba kumene kusokonezeka ndipo mukukumanabe ndi zizindikiro pakadutsa masiku 7 mpaka 10, pitani nthawi yokumana ndi dokotala wanu kuti akawone ngati ali ndi vuto la post-concussion.

Kodi ndingatani kuti ndifulumire kuchira?

Nthawi zonse ndibwino kuti mufufuze ndi dokotala ngati mukuganiza kuti mwakumana ndi vuto. Amatha kudziwa momwe kusokonezeka kwanu kulili kovuta ndikukupatsirani malangizo ena achangu.

Pakadali pano, yesani izi kuti zikuthandizireni kuchira msanga ndikubwerera kuzinthu zomwe mumachita kale.

1. Chepetsani nthawi yophimba

Magetsi owala komanso eyestrain yokhudzana ndi kuwayang'ana nthawi zina imatha kukulitsa zizindikilo zakumapeto, makamaka kupweteka kwa mutu. Mukamachira, yesetsani kuchepetsa nthawi yomwe mumathera poyang'ana foni yanu, laputopu, TV, kapena zowonera zina.

Muthanso kuthandizira kuthana ndi zovuta zakugona zomwe zimakhudzana ndikumapewa zowonera kwa maola awiri musanagone.

Phunzirani zambiri zamalumikizidwe pakati panthawi yocheperako ndi kugona bwino.

2. Chepetsani kuwonekera pamagetsi owala komanso phokoso lalikulu

Pambuyo pakumenya, mungaone kuti mumakonda kwambiri magetsi owala komanso phokoso lalikulu. Mungafune kuyesa kupeŵa khamu lalikulu ndi kuyatsa kowala kwamadzimadzi kwa masiku angapo mukamachira. Izi zimapatsa thupi lanu nthawi yoti lichiritse ndikupewa kuwunika kapena kumvekera bwino.

3. Pewani kuyenda kosafunikira pamutu ndi m'khosi

Yesetsani kupewa chilichonse chomwe chimapangitsa mutu kapena khosi lanu kulumikizana mozungulira. Izi ndi mitundu ya mayendedwe omwe angayambitse chisokonezo poyamba, ndipo kuwachepetsa kumapereka mwayi kwaubongo wanu kuti uchiritse. Ngakhale zina mwazimenezi sizingapeweke, pewani zolimbitsa thupi komanso kuchita masewera olimbitsa thupi kwa milungu ingapo.

4. Khalani ndi madzi okwanira

Pali umboni woyambirira wosonyeza kuti kuchepa kwa madzi m'thupi kumatha kukulitsa chiopsezo chakukhumudwa. Izi zikusonyeza kuti kukhala ndi hydrated mwina ndi lingaliro labwino mukamachira inunso. Kutsekemera koyenera ndikofunikanso paumoyo wanu wonse, makamaka thupi lanu likamachira.

Kodi muyenera kumwa madzi ochuluka motani? Fufuzani.

5. Mpumulo

Kupuma kungakhale chinthu chofunikira kwambiri chomwe mungachite mukamachira pachimake. Kupatsa onse malingaliro anu ndi thupi lanu kupumula kochepako kumachepetsa kupsinjika kwanu ndikuthandizira kuti thupi lanu lipezenso bwino.

Pewani zolimbitsa thupi zilizonse zovuta kwa sabata imodzi kapena apo. Ngati mukufuna kupitiliza kuchita masewera olimbitsa thupi, yesetsani kuti izikhala yowala. Mwachitsanzo, ngati ndinu wothamanga, yesani kuyenda. Ndibwinonso kupewa kunyamula chilichonse cholemetsa kwa sabata.

6. Idyani mapuloteni ambiri

Zomwe zapezeka kuti amino acid amtundu wa branched, omwe ndi zomanga zomanga thupi, amatha kusintha zina mwazidziwitso zakukhumudwa. Mukachira, yesani kudya mapuloteni ambiri. Nyama, nyemba, mtedza, ndi nsomba ndizomwe zimayambitsa ma amino acid.

Mukuyang'ana njira zina? Nazi zakudya 20 zamapuloteni kwambiri zokuthandizani kuchira.

7. Idyani zakudya zokhala ndi omega-3s

Omega-3 fatty acids akhala akuthandizanso kuzindikira komanso kupezanso ma neuron pamipikisano yolimbikitsidwa ndi mbewa m'malo okhala labu. Zimakhalanso zabwino paumoyo wathunthu, chifukwa chake pali zabwino zambiri zowaphatikizira pazakudya zanu.

Zakudya zokhala ndi omega-3s zimaphatikizapo nsomba zamafuta, monga saumoni, walnuts, mbewu za fulakesi, soya, ndi mbewu za chia. Muthanso kutenga zowonjezera mafuta zamafuta, zomwe zimapezeka ku Amazon, kuti muwonjezere kudya kwa omega-3.

8. Idyani zakudya zokhala ndi ma antioxidants ambiri

akuwonetsa kuti ma antioxidants amatha kusintha kukumbukira komanso magwiridwe antchito a neural. Sanalumikizidwe makamaka kuti achiritse pambuyo povutikira, komabe.

Kuti mupeze ma antioxidants ambiri, yesani kudya zakudya izi 12.

9. Khalani oleza mtima

Yesetsani kulimbana ndi chidwi chobwereranso muzomwe mumachita tsiku lililonse. Izi zitha kukhala zovuta makamaka ngati matenda anu abwera ndikupita. Komabe, kupepukitsa kwa sabata kumakuthandizani kuti mubwerere m'moyo wanu watsiku ndi tsiku mwachangu.

Yesetsani kugwiritsa ntchito nthawi ino kuti mupeze tulo ndikuchepetsa nkhawa zanu zonse.

10. Tsatirani malamulo onse a dokotala wanu

Dokotala wanu angakupatseni malangizo ena owonjezera. Izi zingaphatikizepo kudzidzimutsa nthawi zonse usiku woyamba kapena kupumula kuntchito.

Ngati mutu umakhala gawo limodzi lamavuto anu, adokotala amatha kukupatsani mankhwala oti muwachiritse.

Amatha kukuwuzaninso zazizindikiro zoti muziyang'anira ndikukuwongolerani pomwe lingakhale lingaliro labwino kupita ku ER.

Kodi pali zizindikiro zilizonse zomwe ndiyenera kuyang'anira?

Zovuta zambiri zimatha zokha popanda zovuta zina.Komabe, zovuta zina zimatha kuphatikizira kuvulala koopsa komwe kumafunikira chithandizo.

Funani chithandizo chadzidzidzi mukawona zotsatirazi mutakumana ndi vuto:

• mwadzidzidzi, mutu wopweteka kwambiri
• kuvuta kuyankhula kapena kupeza mawu oyenera
• kumva kulasalasa kapena kuchita dzanzi
• zovuta kumeza
• ulesi
• malingaliro achilendo a kukoma
• kutaya chidziwitso
• kugwidwa
• kufooka m'manja kapena mwendo
• kuchuluka kwa kugunda kwa mtima
• masomphenya awiri
• kutaya bwino
• ziwalo mbali iliyonse ya thupi, kuphatikizapo mbali imodzi yokha ya nkhope

Kuti mukhale otetezeka, ndibwino kuti mulankhule ndi dokotala mutavulala mtundu uliwonse wamutu. Ngati ndizowopsa, mwayi wanu wochira kwathunthu ndiwothandiza kwambiri ngati mupita kuchipatala msanga.