Momwe Kuyeretsa ndi Kukonzekera Kungakuthandizireni Thanzi Lanu Lathupi ndi Maganizo

Zamkati

• Ikhoza Kuchepetsa Kupsinjika Maganizo ndi Kupsinjika Maganizo
• Ingakuthandizeni Kudya Bwino
• Idzakuthandizani Kutsatira Kugwira Ntchito Mwakhama
• Ikhoza Kuthetsa Ubale Wanu
• Ikulimbikitsani Kukolola Kwambiri
• Itha Kukuthandizani Kuchepetsa Kunenepa
• Idzakuthandizani Kugona Bwino
• Onaninso za

Mulu wachapa zovala komanso wosatha ku Dos ndi wotopetsa, koma amatha kusokonekera zonse mbali za moyo wanu-osati dongosolo lanu la tsiku ndi tsiku kapena nyumba mwadongosolo. "Kumapeto kwa tsikulo, kukhala wokonzeka ndikukhala ndi nthawi yochulukirapo, ndikukuthandizani kuti mukhale ndi moyo wabwino," akutero a Eva Selhub, M.D., wolemba Tsogolo Lanu Lathanzi: Momwe Mungatsegule Kutha Kwanu Kwachilengedwe Kuti Mugonjetse Matenda, Kumva Bwino, Ndi Kukhala Ndi Moyo Wautali. Kuchotsa zodabwitsazi kungakuthandizeni kupanga zisankho zabwino, kukonza ubale wanu, komanso kukulimbikitsani kuchita masewera olimbitsa thupi.

Ikhoza Kuchepetsa Kupsinjika Maganizo ndi Kupsinjika Maganizo

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Azimayi omwe adalongosola nyumba zawo ngati "zodzaza" kapena zodzaza ndi "ntchito zosamalizidwa" anali ovutika maganizo kwambiri, otopa, ndipo anali ndi mahomoni opsinjika maganizo a cortisol kusiyana ndi amayi omwe amamva kuti nyumba zawo zinali "zopumula" ndi "zobwezeretsa," malinga ndi kafukufuku. mkati Personality and Social Psychology Bulletin. (Yesani imodzi mwa izi Njira 20 Zokhalira Osangalala (Pafupifupi) Nthawi yomweyo!)

Ndizosadabwitsa kuti: Mukabwera kunyumba mulu wa zinthu kapena mndandanda wa To Dos, zitha kupewetsa kuchepa kwachilengedwe kwa cortisol komwe kumachitika masana, ofufuza akuti. Izi, zimatha kusokoneza malingaliro anu, kugona, thanzi, ndi zina. Kukhala ndi nthawi yolimbana ndi milu yotsuka, kusanja mapepala, ndikutsitsa malo anu sikungochotsa zinthu zakuthupi, kukuthandizani kuti mukhale osangalala komanso omasuka. Tsopano, ndani ayenera kusamba thovu?

Ingakuthandizeni Kudya Bwino

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Anthu omwe adagwira ntchito pamalo abwino kwa mphindi 10 anali ndi mwayi wowirikiza kawiri kuti asankhe apulo pamwamba pa bala ya chokoleti kuposa omwe adagwira ntchito muofesi yosokonekera nthawi yomweyo, adapeza kafukufuku munyuzipepala Sayansi Yamaganizidwe. "Clutter imapanikiza ubongo, chifukwa chake mumatha kuthana ndi zovuta monga kusankha zakudya zabwino kapena kudya mopitilira muyeso kuposa momwe mumakhalira m'malo abwino," akutero Dr. Selhub.

Idzakuthandizani Kutsatira Kugwira Ntchito Mwakhama

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Anthu amene amakhala ndi zolinga zazifupi, amakhala ndi ndondomeko, ndi kulemba mmene akupitira patsogolo amakhala ndi mwayi wopitirizabe kuchita masewera olimbitsa thupi kusiyana ndi amene amapita kumalo ochitirako masewera olimbitsa thupi n’kumapitako. Zolemba Za Kunenepa Kwambiri. Chifukwa chake? Kugwiritsa ntchito malusowa kukhala okonzekera bwino pakuchita masewera olimbitsa thupi kumakupangitsani kuzindikira momwe mukupita patsogolo, zomwe zimakulimbikitsani kupitirizabe makamaka ngati simukufuna. Mlungu uliwonse, lembani ndondomeko yanu yolimbitsa thupi ndikuwona zomwe mukuchita tsiku lililonse (dziwani zambiri monga momwe mukufunira za nthawi, zolemera, seti, ma reps, ndi zina zotero).

Ofufuzawo apezanso kuti kulemba momwe mumamvera mukamachita masewera olimbitsa thupi, monga malingaliro anu kapena momwe mumamvera, kumatha kukulitsa mwayi wopitiliza pulogalamu. Ikhoza kukukumbutsani kuti kulimbitsa thupi kwabwino kumachita zodabwitsa pamakhalidwe anu, kapena kukuthandizani kuthana ndi zovuta zilizonse ndikusintha dongosolo lanu kuti mupeze chizolowezi chomwe chimakuyenderani bwino.

Ikhoza Kuthetsa Ubale Wanu

Zithunzi za Corbis

Maubwenzi okondwa ndi okondedwa anu ndi abwenzi ndichinsinsi chothetsera kuvutika maganizo ndi matenda, koma moyo wosalongosoka ukhoza kusokoneza maubwenzi amenewa. "Kwa maanja, kuunjikana kumatha kuyambitsa mavuto ndi mikangano," akutero Dr. Selhub. "Ndipo nthawi yomwe mumathera kufunafuna zinthu zomwe zikusowa ikhozanso kukutengerani nthawi yomwe mutha kukhala limodzi." Nyumba yosokoneza ingakuletseninso kuitanira anthu kuti abwere. "Kusagwirizana kumatha kubweretsa manyazi komanso kuchititsa manyazi ndikupanga malire azakuthupi ndi malingaliro omwe amakulepheretsani kulola anthu kulowa." Kusunga tsiku loyimirira ndi atsikana anu (Vinyo Lachitatu, aliyense?) Atha kukhala olimbikitsira omwe muyenera kusunga malo anu aukhondo.

Ikulimbikitsani Kukolola Kwambiri

Zithunzi za Corbis

Clutter imasokoneza, ndipo kafukufuku amatsimikizira kuti imatha kusokoneza luso lanu loyang'anitsitsa: Kuyang'ana zinthu zambiri nthawi imodzi kumadzaza cortex yanu yowonekera ndikusokoneza luso la ubongo lanu lopanga chidziwitso, Journal of Neuroscience malipoti. Kusokoneza tebulo lanu kumadzapindulitsa pantchito, koma maubwino samayimira pamenepo. "Nthawi zambiri, cholepheretsa chachikulu pamakhalidwe abwino ndikusowa nthawi," akutero Dr. Selhub. "Mukakhala olongosoka kuntchito, mumachita bwino pantchito yanu, zomwe zikutanthauza kuti mumatha kumaliza nthawi yabwino ndikupita kunyumba. Izi zimakupatsani nthawi yokwanira yochitira masewera olimbitsa thupi, kuphika chakudya chopatsa thanzi, kupumula , ndi kugona kwambiri. (Mukufuna zambiri? Izi "Zowononga Nthawi" Zili Zothandiza Kwambiri.)

Itha Kukuthandizani Kuchepetsa Kunenepa

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"Kukhala wadongosolo kumakuthandizani kuti muzisamala kwambiri zomwe mumayika mthupi lanu," akutero Dr. Selhub. Kukhala wathanzi kumafuna kulingalira, kukonzekera, ndi kukonzekera. Mukakhala mwadongosolo, mumatha kukonza zakudya zanu, kusunga zakudya zopatsa thanzi, ndikukonzekera zinthu monga zipatso ndi ndiwo zamasamba kuti mukhale ndi thanzi labwino. "Kupanda kutero, anthu alibe chochita koma kudya zomwe zimapezeka mosavuta, monga zakudya zopakidwa komanso zofulumira zomwe zimayambitsa kunenepa kwambiri," akutero Dr. Selhub.

Idzakuthandizani Kugona Bwino

Zithunzi za Corbis

Kusokonezeka pang'ono kumangokhala kupsinjika pang'ono, komwe kumabweretsa kugona bwino. Koma kusunga chipinda chanu moyera kumatha kukupatsani tulo tofa nato m'njira zina: Anthu omwe amagona pabedi m'mawa uliwonse ali ndi mwayi wokwanira 19% kuti azinena kuti akupumula usiku wabwino, ndipo 75% ya anthu adati amagona tulo tofa nato pomwe mapepala awo anali atsopano komanso oyera chifukwa anali athanzi, malinga ndi kafukufuku wa National Sleep Foundation. Kuwonjezera pa kupukuta mapilo anu ndi kuchapa mapepala anu, akatswiriwa akukulimbikitsani kuti mukhale okonzeka mpaka nthawi yogona: Zisokonezo za tsiku lanu lonse zingakupangitseni kubweretsa ntchito zomaliza-monga kulipira ngongole ndi kulemba maimelo kuchipinda chanu. Izi zitha kukupangitsani kuti mukhale nthawi yayitali ndikupangitsa kuti zikhale zovuta kusiya. Kukhala ndi moyo wokhazikika kungakuthandizeni kupanga chipinda chanu kukhala malo opumulirako (ndi kugonana!). (Onaninso Njira Zachilendo Njira Zogona Zimakhudzira Thanzi Lanu.)

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