Mgwirizano Pakati pa Chimwemwe ndi Chitetezo Cha M'thupi Lanu

Zamkati

• Momwe Chimwemwe Chimalimbikitsira Thanzi Lanu
• Momwe Mungapezere Zida Zamthupi
• Yesani Awiri-M'modzi
• Tsatirani Chizoloŵezi Chanu Chaumoyo
• Pangani Kukhala Kwanu
• Tengani Nthawi Yanu
• Pezani Zowona Zenizeni
• Onaninso za

Ndizosadabwitsa kuti kupanikizika kumatha kusokoneza thupi lanu, koma asayansi aposachedwa akuyang'ana mbali ina. Ndipo momwe zimachitikira, kukhala ndi moyo wabwino kumatha kulimbikitsa thupi lomwe limasiyana ndi kungokhala wopanda nkhawa.

"Zikuwoneka ngati kuti njira zabwinozi zikuyenda mosadalira pazoyipa. Ngati zili choncho, atha kukhala olumikizana mwamphamvu ndi chitetezo," akutero a Julienne Bower, Ph.D., pulofesa wama psychology ndi psychiatry komanso wofufuza ku Cousins Center for Psychoneuroimmunology ku UCLA. "Nthawi zina zimakhala zosavuta kuwonjezera chisangalalo cha anthu kuposa kuchepetsa nkhawa."

Mwanjira ina, ngakhale pakuchuluka kwa mliri, zizolowezi zomwe zimalimbikitsa thanzi la eudaemonic - zomwe zimaphatikizapo kulumikizana komanso cholinga m'moyo ndipo zimalumikizidwa ndi mbiri yabwino yachitetezo chamthupi - zitha kuthandiza. (Zokhudzana: Maganizo Olakwika Kwambiri Okhudza Chimwemwe, Akufotokozedwa)

Momwe Chimwemwe Chimalimbikitsira Thanzi Lanu

M'maphunziro awiri a 2019, Bower ndi omwe adagwira nawo ntchito adapeza kuti milungu isanu ndi umodzi yophunzitsira kulingalira idatsogolera ku kusintha kwa chitetezo cha mthupi mwa omwe adatsala ndi khansa ya m'mawere, kuphatikiza kuchepa kwamatenda amtundu wokhudzana ndi kutupa - komwe kumayambitsa matenda ngati mtima, ndi chifukwa chake chinthu chomwe mukufuna kuchiteteza. Opulumukawo adawonetsanso kuwonjezeka kwa ubwino wa eudaemonic; chachikulu chomwe chinali, chiyambukiro chachikulu pa majini.

Asayansi akuganiza kuti maubwinowa akukhudzana ndi zochitika zamanjenje, zomwe zimayambitsa kuyankha-kapena-kuthawa. "Mukayambitsa magawo okhudzana ndi mphotho muubongo - madera omwe timakhulupirira kuti amayambitsidwa ndi njira zabwino zamaganizidwe - zomwe zitha kukhala ndi zotsatira zakutsika pamanjenje achifundo," akufotokoza Bower. (Zogwirizana: Zomwe Ndaphunzira Kuchokera Kumayeso Akupanikizika Kunyumba)

Zowonjezera, mu kafukufuku wofalitsidwa mu Sayansi Yamaganizidwe, anthu omwe adatsata pulogalamu ya "mfundo zachisangalalo" ya miyezi itatu, momwe adachita zinthu monga kusunga magazini yoyamikira sabata iliyonse ndikusinkhasinkha mwamaganizidwe, adanenanso zaumoyo wabwino komanso gawo limodzi mwa magawo atatu a masiku odwala kuposa omwe sanachite kalikonse kuonjezera chisangalalo chawo.

Zachidziwikire, mukamakhala bwino, mumatha kukhala ndi zizolowezi zabwino monga kuchita masewera olimbitsa thupi komanso kudya bwino. Koma pali zambiri kuposa izo, akutero Kostadin Kushlev, Ph.D., wolemba nawo kafukufukuyu komanso pulofesa komanso wofufuza pa Yunivesite ya Georgetown. "Kafukufuku wam'mbuyomu akuwonetsa kuti malingaliro abwino amatha kuthandizira chitetezo cha mthupi kuposa momwe zimakhalira ndi kupsinjika maganizo pa matenda," akutero. Zimalimbikitsa kulimbana ndi mavairasi mthupi lanu komanso zimawonjezera mphamvu yolimbana ndi adani.

Momwe Mungapezere Zida Zamthupi

Yesani Awiri-M'modzi

Mizimu yanu ikafuna kunyamula, chinthu chabwino kwambiri chomwe mungachite ndikuthandiza wina."Kafukufuku akuwonetsa kuti timapeza bwino tikamachitira ena zabwino," akutero Santos. Chifukwa chake yesetsani kukhala wachifundo kwa mlendo yemwe akuwoneka kuti akuvutika. Konzani ntchito yodzipereka yomwe yayimitsidwa. Zochita izi zimapanga malingaliro omwe amadzaza ubongo wanu ndi malingaliro abwino, akutero Elizabeth Lombardo, Ph.D., katswiri wa zamaganizo komanso wolemba Zabwino Kuposa Zangwiro (Gulani, $ 17, amazon.com). Phunziro la 2017 m'nyuzipepalayi Psychoneuroendocrinology adapeza kuti anthu omwe adachita mokoma mtima kwamasabata anayi awonetsa mawonekedwe abwinobwino olumikizidwa ndi chitetezo cha mthupi.

Tsatirani Chizoloŵezi Chanu Chaumoyo

Kukhala ndi moyo wathanzi kumapangitsa kuti chitetezo cha mthupi chanu chizigwira ntchito bwino, monga kugona mokwanira, kusuntha thupi lanu, ndi kudya zakudya zopatsa thanzi. Ndipo mutha kuyesa machitidwe olingalira omwe amagwiritsidwa ntchito m'maphunziro a Bower ndikutsitsa pulogalamu ya UCLA Mindful pa uclahealth.org. (Nazi zambiri momwe masewera olimbitsa thupi amakhudzira chitetezo chanu chamthupi.)

Pangani Kukhala Kwanu

Chimwemwe ndimakhalidwe, ndipo mukamachita zambiri, ndimamvanso momwe mumamvera. "Chinsinsi ndikutenga zinthu zomwe zimakusangalatsani ndikuzichita nthawi zonse," akutero Kushlev. Chifukwa chake ngati mumakonda kukwera njinga, pitani kumeneko nthawi iliyonse yomwe mungathe. Yendani maulendo ena paki. Cuddle ndi galu wanu. Osayesa kutsatira zitsanzo za anthu ena. Inu mumatero. (Mungathenso kutenga chimodzi mwazokonda zakunja izi.)

Tengani Nthawi Yanu

Konzekerani zomwe asayansi amatcha "kulemera kwa nthawi" - kumverera kuti muli ndi nthawi yochita zinthu zofunikira komanso ubale. Izi ndizofunikira chifukwa "njala yanthawi, kumva kuti mulibe nthawi yopumula, kumatha kukhala pachiwopsezo paumoyo wanu monga ulova, malinga ndi kafukufuku," akutero a Laurie Santos, Ph.D., psychology pulofesa ku Yale ndi gulu la Labu Losangalala Podcast. Yambani mwakuchepetsa nthawi yayikulu yoyamwa - foni yanu. Ikani patali pang'ono patsiku, atero a Santos, ndipo mudzayamba kumasuka. (Onaninso: Zinthu 5 Zomwe Ndaphunzira Nditasiya Kuyika foni Yanga Kugona)

Pezani Zowona Zenizeni

Popeza anthu sanathe kuchita zambiri panthawi ya mliriwu, ena asinthanitsa zokumana nazo zosangalatsa ndikugula zinthu kuti akhale bwino. Yambani kutumizira mphamvu zanu kuzinthu. "Zochitika zimapereka chisangalalo chosatha mwa mawonekedwe a kuyembekezera, chisangalalo munthawiyo, komanso kukumbukira chisangalalo kuposa zomwe tili nazo," akutero Lombardo. Yesani kalasi yoyimirira paddleboarding. Kapena konzekerani ulendowu womwe mumalota.

Magazini ya Shape, Novembala 2020

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