Mmene Maganizo Anu Amakhudzira Khungu Lanu

Zamkati

• Chifukwa Chake Khungu Lanu Limakhala Lamphamvu
• Momwe Mungathandizire Khungu Lanu Kuzizira
• Sungani Kupanikizika Kwanu
• Lembani Zina Zotseka
• Limbikitsani Mtima Wanu
• Khalani ndi Njira Yosamalira Khungu
• Onaninso za

Maonekedwe anu ndiwowonetsa bwino zomwe mukuganiza ndikumverera - ndipo kulumikizana pakati pa ziwirizi kulumikizana nanu. Zimayambira m'mimba: "Khungu ndi ubongo zimapangidwira m'maselo a embryological," akutero Amy Wechsler, M.D., dokotala wa khungu ndi psychiatrist ku New York. Amagawanika kuti apange dongosolo lanu lamanjenje ndi epidermis, "koma amakhalabe olumikizana kosatha," akutero.

"M'malo mwake, khungu ndi chimodzi mwazizindikiro zazikulu pamalingaliro athu," akuwonjezera Merrady Wickes, wamkulu wazomwe zili ndi maphunziro ku Msika wa Detox. Wokondwa ndi wodekha? Khungu lanu limakhalabe lowoneka bwino ndipo limatha kukhala lowala kwambiri ndikukhala ndi thanzi labwino. Koma ukakwiya, kupanikizika, kapena kuda nkhawa, khungu lako limakhalanso; imatha kufiira, kutuluka ziphuphu, kapena kuphulika ndi rosacea kapena psoriasis.

Ichi ndichifukwa chake khungu lanu, monga psyche yanu, likukumana ndi vuto la COVID-19 lomwe lili ndi nkhawa. "Ndakhala ndikudwala odwala ambiri amabwera ndi ziphuphu komanso mavuto amtundu uliwonse pakhungu," akutero Dr. Wechsler. "Ndawonapo anthu ambiri omwe amati, 'Ndikulumbira kuti ndinalibe khwinya pankhope yanga mliriwu usanayambike.' Ndipo akulondola."

Nayi nkhani yopatsa mphamvu: Pali zinthu zomwe mungachite kuti muchepetse malingaliro olakwika pankhope yanu. Pitirizani kuwerenga. (PS malingaliro anu amathanso kukhudza matumbo anu.)

Chifukwa Chake Khungu Lanu Limakhala Lamphamvu

Icho chimabwerera ku yankho lankhondo-kapena-kuthawa, chibadwa chosinthika chomwe chimatithandiza kuyamba kuchitapo kanthu.

“Mukakumana ndi chinthu chodetsa nkhawa, ma adrenal glands anu amatulutsa mahomoni, kuphatikiza cortisol, epinephrine (omwe amadziwika kuti adrenaline), ndi tinthu tating'onoting'ono ta testosterone, zomwe zimayambitsa kuchulukirachulukira komwe kungayambitse kupanga mafuta ochulukirapo, kumachepetsa chitetezo chamthupi (chomwe chingalimbikitse. zilonda zozizira ndi psoriasis), ndi kuchuluka kwa magazi m'mitsempha yanu (zomwe zingayambitse mabwalo amkati ndi kutupa)," akutero katswiri wa khungu ku New York City Neal Schultz, MD, a. Maonekedwe Membala wa Brain Trust. Kutulutsa kotutoli kumatha kubweretsa kutupa, ndipo mwachidule, ndi NBD, atero Dr. Wechsler. "Koma cortisol ikakwera masiku, masabata, kapena miyezi, imayambitsa khungu lotupa monga ziphuphu, chikanga, ndi psoriasis."

Kuphatikiza apo, cortisol imatha kupangitsa khungu lathu kukhala "lotayikira" - kutanthauza kuti limataya madzi ambiri kuposa zachilendo, zomwe zimapangitsa kuti ziume, atero Dr. Wechsler. Ndizovuta kwambiri. "Mwadzidzidzi mwina sungalekerere chinthu, ndipo umayamba kuchita ulesi," akutero. Cortisol imaphwanyaphwanya kolajeni pakhungu, zomwe zimatha kubweretsa makwinya. Ndipo zimachedwetsa kuchuluka kwa maselo akhungu omwe nthawi zambiri amapezeka masiku 30 aliwonse. Dr. Wechsler anawonjezera kuti: “Maselo akufa amayamba kuchulukana, ndipo khungu lanu limaoneka losaoneka bwino.

Zowonjezeretsa izi, "kafukufuku waposachedwa wa Olay wasonyeza kuti cortisol imatha kuchepetsa mphamvu zamagetsi zamasamba akhungu mpaka 40%, chifukwa chake imachepetsa kuthekera kwawo poyankha kupsinjika ndi kuwonongeka komwe kumabwera," atero a Frauke Neuser, director director of sayansi ndi kulumikizana kwatsopano ku Procter & Gamble.

Kuphatikiza apo, kukhumudwa kwathu - chisoni chifukwa chophukanika, kuda nkhawa kwakanthawi - kumatha kusokoneza machitidwe athu abwino. "Timalola kuti njira zathu zosamalira khungu zigwere m'mbali mwa njira, kulephera kuchotsa zodzoladzola zathu ndi kutseka ma pores athu, kapena kudumpha chinyezi, chomwe chingatipangitse kuwoneka otopa. Tikhozanso kutaya tulo, zomwe zimayambitsa kutulutsa kwa cortisol, kapena kupsinjika maganizo kumadya zakudya zokhala ndi shuga woyengedwa bwino, zomwe zimapangitsa kuti insulini ikwere ndiyeno testosterone,” akutero Dr. Schultz. (Zokhudzana: Nthano # 1 Yokhudza Kudya Mwamwano Aliyense Ayenera Kudziwa)

Kukhala wachimwemwe kumaonekeranso mwakuthupi. "Pazochitika zabwino zomwe zimachitika, mumatulutsa mankhwala monga endorphins, oxytocin, serotonin, ndi dopamine, omwe amatchedwa mahomoni osangalatsa," atero a David E. Bank, MD, dermatologist ku Mount Kisco, New York, ndi a Maonekedwe Membala wa Brain Trust. Izi sizinaphunziridwe bwino potengera zomwe amachita pakhungu lanu, "koma sizingadabwitse ngati mankhwalawa atha kukhala ndi zotsatira zolepheretsa, kuthandiza khungu lathu kukhala lopanda madzi komanso kuwoneka lowala," akutero Dr. Banki. "N'zothekanso kuti kutulutsidwa kwa mahomoni omva bwino kumapangitsa kuti timinofu tating'ono tating'ono tozungulira tsitsi lanu lonse kuti tipumule, ndikusiya khungu lanu kukhala lofewa komanso losalala." Dr. Bank akugogomezera kuti ngakhale kuti izi ndi zongopeka chabe, "pali sayansi yambiri yochirikiza."

Momwe Mungathandizire Khungu Lanu Kuzizira

Sungani Kupanikizika Kwanu

Kuchitapo kanthu kuti muchepetse kukhumudwa kwanu kungathandize kuthana ndi vuto lomwe limayambitsa khungu, akutero Jeanine B. Downie, M.D., dokotala wadermatologist ku Montclair, New Jersey. Maganizo olakwika omwe mumakumana nawo ndi kupsinjika kwa tsiku ndi tsiku kokokedwa mbali miliyoni. Ndikofunikira kupeza njira zothetsera izo. "Ngati kupsinjika sikudzatha, ndiye kuti kudzisamalira sikuyeneranso," akutero Wickes. Mankhwala othandizira kupumula - monga aromatherapy, malo osambira, kusinkhasinkha, biofeedback, ndi hypnosis - ndi othandiza kwambiri. "Zonsezi zathandiza odwala anga a rosacea omwe amakumana ndi zotupa," akutero Dr. Downie.

Mwachidziwitso, machitidwe oganiza bwino awa amayamba kuchitapo kanthu. "Nthawi zambiri, timagwira mawonetseredwe, osati oyambitsa," akutero Dr. Schultz. "Ndipo sikuthetsa vutolo." Acupuncture imateteza makamaka. "Zasonyezedwa kuti zimalimbikitsa kumasulidwa ndi kaphatikizidwe ka serotonin, zomwe zimathandiza kulimbikitsa maganizo anu ndi kulimbitsa dongosolo lamanjenje," akutero Stefanie DiLibero, katswiri wa acupuncturist yemwe ali ndi chilolezo komanso woyambitsa Gotham Wellness ku New York City. Amalimbikitsa kukonzekera kukaonana ndi munthu yemwe ali ndi chilolezo chodula mphini milungu inayi mpaka isanu ndi umodzi kuti akhale bata.

Lembani Zina Zotseka

"Mahomoni omwe amatithandiza kukhala athanzi, monga oxytocin, beta-endorphins, ndi mahomoni okula, ndi apamwamba kwambiri - ndipo cortisol ndi yotsika kwambiri - tikamagona," akutero Dr. Wechsler. "Pezani maola asanu ndi awiri ndi theka mpaka asanu ndi atatu usiku kuti ma hormone opindulitsawa agwire ntchito yawo, kuti khungu lanu likonzeke ndikukhala bwino." (Maumboni ogona awa adzakuthandizani kuti musunthe msanga.)

Limbikitsani Mtima Wanu

Chinsinsi chodabwitsa choteteza khungu lopanikizika: Pangani nthawi yogonana. “Anthu ena amandiyang’ana ndikanena zimenezi, koma zimatheka,” akutero Dr. Wechsler. "Kukhala ndi chiwonetsero chatsimikiziridwa kuti kumatithandiza kugona bwino, ndipo kumakweza milingo ya oxytocin ndi beta-endorphin ndikutsitsa cortisol." (Zogwirizana: 11 Maubwino azaumoyo Ogonana Omwe Alibe Chochita Ndi Orgasm)

Kuchita masewera olimbitsa thupi kumakhala ndi zotsatira zofanana. Mukamachita masewera olimbitsa thupi, ma endorphin anu amakwera ndipo cortisol imatsika, Dr. Wechsler akuti. Yesetsani kuchita masewera olimbitsa thupi ndi mphamvu pafupipafupi. (Onetsetsani kugwiritsa ntchito sunscreen nthawi zonse mukamachita masewera olimbitsa thupi kunja.)

Khalani ndi Njira Yosamalira Khungu

Malamulo anu osamalira khungu amathanso kukuthandizani kuti mukhale ndi mbiri yabwino. Clinique iD's Hydrating Jelly Base + Active Cartridge Concentrate Kutopa (Gulani, $40, sephora.com) yokhazikika ili ndi taurine, amino acid yomwe imatha kulimbikitsa mphamvu zama cell, zomwe zimapangitsa kuti khungu lanu lisatope. Ndipo chamba (kapena CBD kapena sativa-leaf extract) imakhala ndi mafuta acids ambiri omwe ali ndi zinthu zotsitsimula khungu. Poyesa, Kiehl's Cannabis Sativa Seed Oil Her Concentrate (Buy It, $ 52, sephora.com) adatsimikiziranso kuti amalimbitsa khungu, kuti lisatengeke ndi zovuta. Kugwiritsa ntchito kapena kugwiritsa ntchito ma adaptogens, omwe amachepetsa cortisol, atha kuthandizanso.

Clinique iD's Hydrating Jelly Base + Active Cartridge Concentrate Fatigue $ 40.00 kugula ku Sephora Kiehl's Cannabis Sativa Seed Oil Herbal Concentrate $ 52.00 kugula ku Sephora

Koma kumapeto kwa tsikulo, kusunga njira yanu yosamalira khungu ndikofunikira. "Izi ndizofunikira makamaka panthawi yamavuto," akutero Dr. Wechsler. "Ndibwino pakhungu lanu, limakupatsani chidziwitso pakuwongolera tsiku lanu, ndipo limakupatsani mwayi wosamalira nokha. Khungu lanu likamawoneka bwino, mumadzimvanso bwino. Zonsezi zimabwera mozungulira."

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