Kodi Akazi Amafunikira Kugona Kwambiri Kuposa Amuna?

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Munayamba mwadziwapo kuti pambuyo pocheza ndi bambo anu, mumakhala ndi zovuta tsiku lotsatira kuposa momwe amachitira? Si zonse m'mutu mwanu. Tithokoze mitundu yosiyanasiyana yama mahomoni, timavutika kwambiri m'maganizo komanso mwakuthupi tikakhala ochepa pa zzzs. [Tweet izi zopanda chilungamo!]

"Kugona mokwanira kumakhudza kwambiri azimayi kuposa amuna," atero a Edward Suarez, Ph.D., pulofesa wothandizana nawo ku Duke University School of Medicine ndikutsogolera wofufuza kafukufuku yemwe amayang'ana ubale womwe ulipo pakati pa kugona bwino ndi kugona bwino thanzi. Adapeza kuti kwa azimayi, kugona pang'ono kumalumikizidwa ndi chiwopsezo chachikulu cha matenda amtima ndi matenda ashuga, komanso kupsinjika, kukhumudwa, nkhawa, ndi mkwiyo. Komabe, mayanjano awa anali ofooka kapena kulibe kwa amuna.

Nchiyani chimapereka? Testosterone. Mlingo wa mahomoniwa umakwera atagona mwa amuna, ndipo "chifukwa amachepetsa insulin komanso amachulukitsa minofu, testosterone imakhala ndi mphamvu yotsutsana ndi yotupa, yomwe imapangitsa kuti mahomoni amphwayi azitsika," akufotokoza.

Tsoka ilo kwa ife, mahomoni azimayi, makamaka progesterone, alibe zovuta zomwezi. Estrogen imadziwika kuti imakhala ndi zotsutsana ndi zotupa, chifukwa chake kuchepa kwa mahomoni tikamakalamba kumatha kuchititsa kuti munthu agone tulo tofa nato ndikumverera kukhala wopepuka pambuyo poti usiku watha ndikuponya ndikutembenuka.

Ndipo ngakhale kuti mwina mwawonapo mitu yaposachedwa yolengeza kuti akazi amafunikira kugona kwambiri kuposa amuna, chowonadi ndi chovuta kwambiri, akutero Aric Prather, Ph.D., pulofesa wothandizira wamisala pa yunivesite ya California, San Francisco komanso wolemba buku kafukufuku wamkulu wa 2013 yemwe adatsimikizira zomwe Suarez adapeza. "Sindikuganiza kuti pali umboni uliwonse wabwino womwe amayi angafunike Zambiri kugona kuposa amuna, "Prather akuti." Zomwe zapezeka pano zikugwirizana ndi mfundo yoti azimayi atha kukhala pachiwopsezo chazovuta zakugona mokwanira. "

M'maphunziro onsewa, kupsinjika kwa thupi kunayesedwa poyang'ana kuchuluka kwa magazi a C-reactive protein (CRP), yomwe imakwera poyankha kutupa ndipo imawonedwa ngati chizindikiro chabwino cha kupsinjika kuposa kuyang'ana milingo ya cortisol yokha. Odziperekawo adafunsidwanso kuti ayese khalidwe lawo la kugona.

Kuphatikiza pa nthawi yopumula nthawi zonse, kafukufuku wa Suarez adayang'ana mbali zinayi za kugona "kosokonezeka": zidatenga nthawi yayitali bwanji kuti ophunzirawo agone, adadzuka kangati usiku, zinawatengera nthawi yayitali bwanji, ndipo ngati adadzuka m'mawa kwambiri. Chodabwitsa n’chakuti sichinali maola okwana m’thumba okha amene anasintha. Malinga ndi a Suarez, chinthu cha 1 chogwirizana ndi kuwonjezeka kwa CRP kwa azimayi chimatenga mphindi zoposa 30 kuti chigone pomwe chimayamba kugunda mapepala. Izi ndizodzidzimutsa kwambiri azimayi, akuti, siife kokha 20% omwe timatha kudwala tulo kuposa amuna komanso timavutika ndi izi.

Kafukufuku wamkulu wa matenda a miliri apeza kuti amayi amakonda kuwonetsa kugona kwawo kukhala koipa kuposa amuna ngakhale kugona kwawo kukuwonetsedwa kudzera m'miyeso yoyenera kukhala yabwinoko. "Izi zikubweretsa funso loti azimayi akhoza kukhala ovuta kuthana ndi mavuto ogona, omwe atha kukhala ndi zotsatira zachilengedwe, kuphatikizapo kukwera kwamatenda," akutero Suarez.

Kelly Glazer Baron, Ph.D., katswiri wa zamaganizo ndi mkulu wa Behavioral Sleep Programme ku Northwestern University Feinberg School of Medicine, akuwonjezera kuti kugona koipa kumatha kukhala mchitidwe woipa: Kutseka maso kumawonjezera kupsinjika maganizo, zomwe zimapangitsa kuti anthu ambiri azisowa tulo. anthu, kumabweretsa kupsinjika kowonjezera pamwamba pazomwe mumakumana nazo tsiku lililonse.

Koma pali zinthu zomwe akazi angachite kuti achepetse zotsatirazi. "Titha kusintha momwe timapewera matenda m'moyo wathu wonse mwa kupanga kusintha pang'ono m'tulo," akutero Suarez. Ichi ndichifukwa chake ndikofunikira kuchiza matenda a tulo mwachangu, makamaka kusowa tulo. A Baron akuti ngati kusowa tulo kukufika poti kukulepheretsani kugwira ntchito masana, lankhulani ndi dokotala wanu za zosintha pamoyo wanu ndi zina zomwe mungachite.

Amalimbikitsanso kukhazikitsa njira zolimbitsa thupi nthawi zonse. "Zakhala zikudziwika kwa nthawi yayitali kuti ochita masewera olimbitsa thupi amagona bwino," akutero, potengera kafukufuku wake waposachedwa akuwonetsa kuti milungu 16 yochita masewera olimbitsa thupi moyenera masiku anayi pa sabata idathandizira azimayi kugona maola asanu ndi awiri usiku komanso kuwongolera malingaliro azabwino ampumulo wawo. [Twitani nsonga iyi!]

Pomaliza, musaiwale malingaliro ochokera ku National Sleep Foundation, Prather akuti (omwe munganene mukamagona-kapena mukamayang'ana padenga): Muzigona nthawi yomweyo tsiku lililonse la sabata, pewani kulemera. kudya musanagone, khalani ndi chizoloŵezi chopumula pa nthawi yogona, osagona, ndi kuchita masewera olimbitsa thupi tsiku ndi tsiku.

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