Kodi Kugona Koyipa Kungasokoneze Kugona Kwanu?

Zamkati

• Momwe Magonedwe Osiyanasiyana Amakhudzira Kugona Kwanu
• Kodi kukhazikika masana kumakhudza kugona kwanu?
• Njira Zosavuta Zokuthandizani Kukhazikika Kwanu Kuti Mugone Bwino
• Sunthani zambiri.
• Sungani zowonekera pamlingo wamaso.
• Khazikitsani chikumbutso chowunikira.
• Onaninso za

Ngati mwakhala mukulephera kugona posachedwapa, nayi malangizo othandiza odabwitsa: Bwezerani mapewa anu kumbuyo ndi kukhala tsonga — inde, monga momwe makolo anu anakuphunzitsirani.

Kukhazikika sikungakhale chifukwa choyamba chomwe chimabwera m'maganizo podziwa chifukwa chake simukugona bwino. Komabe, zoona zake n’zakuti makolo anu sanali kukuuzani nthawi zonse kuti muimilile kuti akukwiyitseni. Momwe mumadzinyamulira nokha zingakhudze thupi lanu lonse, kuphatikiza momwe mumadyera chakudya, momwe dongosolo lanu lamanjenje limagwirira ntchito, inde, kugona kwanu.

Kukhazikika bwino nthawi yamasana ndi usiku - zonsezi zimatsikira pamutu panu momwe zimakhudzira thupi lanu lonse, atero a Rahul Shah, MD, omwe ndiopanga mafupa a msana ndi khosi. (Zokhudzana: Chifukwa Chake Muyenera Kusamala za Thoracic Spine Mobility)

Kuti mukhale ndi zomwe zimawoneka kuti "zabwino" Alireza. Mwanjira imeneyi, minofu yanu sikuyenera kuchita ntchito yochulukirapo kuti igwirizane ndi mutu wanu, akutero. Pamene minofu yanu ikugwira ntchito yochuluka kuti mutu wanu ukhalebe, m'pamenenso kaimidwe kanu kamakhala koipitsitsa, anatero Dr. Shah.

Kumene, aliyense amalimbana ndi kusakhazikika bwino, ndipo amavutika kugona nthawi zina. Koma ngati mumangokhalira kugwidwa ndi ululu, mukumva kupweteka komwe kumatuluka m'manja kapena m'miyendo, kapena kuwona kupweteka kosalekeza komwe kumatenga milungu ingapo, ndibwino kuti mufunsane ndi dokotala kapena katswiri (monga wothandizira) ASAP, akutero Dr. Shah. Ngakhale mutangodzuka mutatopa, kapena mukuvutika kugona kapena kugona ndipo simukutha kudziwa chifukwa chake, ndibwino kukaonana ndi dokotala wanu wamkulu, yemwe angakuthandizeni kupeza yankho, atero a R. Alexandra Duma, DC, katswiri wazachipatala wa Team USA ku FICS, situdiyo yolimbitsa thupi yapamwamba kwambiri ku New York City.

Koma pakadali pano, Nazi zomwe muyenera kudziwa zokhudzana ndi kulumikizana pakati pa kukhazikika ndi kugona.

Momwe Magonedwe Osiyanasiyana Amakhudzira Kugona Kwanu

Kodi mumagona pati? Kodi ndinu ogona pambali, ogona kumbuyo, ogona m'mimba? Ndizokonda kwanu komanso chizolowezi chovuta kusiya, makamaka ngati mwasunthira motere malinga ndi momwe mungakumbukire. Koma malo ogona osiyanasiyana amatha kuwononga thupi lanu mosiyanasiyana, ndipo chifukwa chake, kugona kwanu, akutero Duma.

Mwachitsanzo, kugona m'mimba kungapangitse kuti msana wanu ukhale wopanikizika kwambiri, kupangitsa kupindika kwake kwachilengedwe ndipo zomwe zingayambitse kupweteka kwa msana ndi khosi, chifukwa mutu wanu udzatembenuzidwa mbali imodzi, akufotokoza Duma. (Yokhudzana: Zomwe Zimayambitsa Kubwerera Kumbuyo-Kuphatikizanso, Momwe Mungachepetse Ma Aches Anu ASAP)

Ngakhale kugona kumbuyo kwanu kumalimbikitsidwa kuti musamasunthe m'mimba mwanu, ogona mmbuyo amatha kuthana ndi zovuta zina. Kugona kumbuyo kwanu kungapangitse kuti mukhale ndi chiopsezo chotenga matenda obanika kutulo, matenda ogona omwe amachititsa kuti kupuma kwanu kuyime ndikuyamba, akutero Duma. Kuphatikiza apo, ngati ndiwe wosuta, kugona pamalo amenewa sikokwanira, akuwonjezera.

"[Mukamagona chagada,] khosi lanu ndi mimba zikukokedwa pansi ndi mphamvu yokoka, zomwe zimapangitsa kuti kupuma kwanu kukhale kovuta," Andrew Westwood, M.D., pulofesa wothandizira za ubongo ku Columbia University Irving Medical Center, adauzidwa kale Maonekedwe. "Ngati [utagona chammbali kapena] utakankhidwa ndi mnzako, kugona kwako kumatha."

Duma amalimbikitsa kugona mbali yanu ndi pilo pakati pa mawondo anu kuti mugone bwino. Malo ogona mmbali amathandizira kuti msana wanu usagwirizane, kutanthauza kuti mudzakhala ndi zopweteka zochepa m'mawa, akufotokoza a Duma.

Ponena za mbali "yabwino" yoti mugonepo? Kafukufuku wina akusonyeza kuti kugona basi mbali imodzi (kaya kumanja kapena kumanzere) ikhoza kugwirizanitsidwa ndi kusalinganika kwa minofu ndi ululu-kutanthauza kuti kusinthasintha kungakhale kubetcha kwanu kopambana.

Ponseponse, komabe, akatswiri amati kupita kumanzere ngati mukufuna kugona mmbali. "Kugona kudzanja lako lamanja kumakankhira mitsempha, kuteteza kufalikira kwambiri," Michael Breus, Ph.D., katswiri wazamisala komanso wolemba Dongosolo La Zakudya za Dotolo Wogona: Kuchepetsa Kunenepa Kudzera Kugona Bwino, adauzidwa kale Maonekedwe. Kutanthauza, mutha kumangokhalira kuponya ndikuzungulira usiku wonse kuti muchepetse kusowa kwa kufalitsa, anafotokoza Breus.

Kugona kumanzere kwanu, kumalimbikitsa kubwerera kwa mtima, kulola mtima wanu kupopera magazi mthupi lanu lonse chifukwa kulibe zovuta m'deralo, anawonjezera Christopher Winter, MD, mwini wa Charlottesville Neurology ndi Sleep Medicine.

Kodi kukhazikika masana kumakhudza kugona kwanu?

Chowonadi ndichakuti, palibe kafukufuku wokwanira wokhudzana ndi kulumikizana masana ndi kugona mokwanira kuti anene motsimikiza ngati awiriwa ndi ofanana kapena ayi, atero Dr. Shah.

Komabe, chifukwa chakuti kusayenda bwino (masana kapena usiku) kumapangitsa kuti minofu ya thupi igwire ntchito mowonjezereka, thupi lanu likhoza kutulutsa mphamvu zambiri pamene mutu wanu suli wogwirizana ndi thupi lonse, akufotokoza motero Dr. Shah. Zotsatira zake, kusakhazikika bwino kumatha kukusiyirani kutopa kwambiri, "kuyenda pang'ono, kuyenda pang'onopang'ono, komanso kuchuluka kwamagetsi mukamayenda," akutero.

Maimidwe amathandizanso kupuma, (werengani: momwe mumapumira), zomwe zimawathandiza kwambiri pakugona. Mwachitsanzo, chizolowezi chotsamira mozungulira tsiku lonse chimatha kukhudza mapapu anu ndi kupuma, popeza chilichonse chimakhazikika pamodzi, atero a Duma.

Duma akufotokoza kuti: "Kupuma kukasokonekera, momwemonso mpweya wabwino umaperekedwa muubongo wanu," zomwe sizimakhudza mphamvu yanu yamasana yokha komanso kugona kwanu mtsogolo. "Kupuma pang'ono kungapangitse kuti munthu azikhala ndi nkhawa komanso kumatha kugona komanso kugona," akutero. (Zogwirizana: Njira 5 Zochepetsera Kupsinjika Mutakhala Tsiku Lalitali ndikulimbikitsa Kugona Bwino Usiku)

Njira Zosavuta Zokuthandizani Kukhazikika Kwanu Kuti Mugone Bwino

Sunthani zambiri.

Si chinsinsi kuti kusakira ma kiyibodi ndikunyalanyaza ma foni a m'manja siabwino kuti mulumbe. Ngati mungazindikire kuti tsiku lanu lonse mumakhala nthawi yayitali mukugona mosagona, njira imodzi yabwino yopititsira patsogolo kukhazikika kwanu, komanso kugona kwanu, ndikungoyenda masana, akutero Dr. Shah. "Msana ndi chiwalo cha mitsempha-chimalakalaka kutuluka kwa magazi, ndipo ntchito yambiri yomwe munthu amachita, magazi amayenda kwambiri ku msana," akufotokoza.

Kugunda chopondera, kukwera njinga, kukwera masitepe m'malo mwa chikepe, ngakhale kungoyenda maulendo ataliatali zonse zitha kuwerengera kuyenda kosangalatsa (ndikulimbikitsa kugona) tsiku lonse. Ngati inu kwenikweni Pofuna kuyesetsa, ntchito zomwe zimabweretsa kugunda kwa mtima wanu mkati mwa 60-80 peresenti ya kugunda kwa mtima wanu-ngakhale kwa mphindi zochepa za 20 patsiku-zikhoza kukhala ndi chikoka chachikulu pa kukhathamiritsa kwa magazi ku msana (ndipo, kutembenuka, kulimbikitsa mayimidwe abwino), atero Dr. Shah. "Kuchita zinthu ngati izi kumalimbitsa minofu ya msana kuti athe kupeza malo abwino ndikuthandizira msana kuti ugwirizane bwino," akufotokoza. (Umu ndi momwe mungapezere-ndi kuphunzitsa-madera anu othamanga mtima.)

Kuphatikiza pa kuchita masewera olimbitsa thupi, kutambasula bwino tsiku ndi tsiku kumathandizanso kuti mukhale ndi nthawi yayitali, atero Dr. Shah. Mukamakalamba, mumakonda kusaka, kutambasula pafupipafupi (makamaka mafinya amchiuno) kumatha kulimbikitsa kulumikizana koyenera, akufotokoza. (Zogwirizana: Mphamvu Yophunzitsira Kulimbitsa Thupi Labwino)

Sungani zowonekera pamlingo wamaso.

Ngati mumangokhala pampando wanu wapakompyuta, bweretsani zenera lanu pamlingo kuti musayesedwe kugona, akutero Duma. "Onetsetsani kuti zigongono zanu ndi mikono yanu zathandizidwa," akuwonjezera.

Zoonadi, zizolowezi zakale zimafa movutikira, kotero ngati mutadzipeza nokha komabe mukugona pampando wanu, yesetsani kugulitsa desiki yokhala pa desiki yoyimirira.

Khazikitsani chikumbutso chowunikira.

Pali njira zingapo zomwe mungachitire izi. Njira imodzi: Ingoyikani ma alarm pafoni yanu kuti muziwona momwe mumakhalira tsiku lonse.

Koma a Duma akuwunikiranso kuyang'ana pazida zokhala ndi mawonekedwe oyenera kuti ntchitoyo ichitike, monga Upright Go Posture Trainer ndi Corrector for Back (Buy It, $ 100, amazon.com). Chipangizocho chimamamatira kumbuyo kwanu pakati pa mapewa anu, ndikukupatsani mayankho munthawi yeniyeni kudzera pa pulogalamu ya Upright Go. Pogwiritsa ntchito ukadaulo wama multisensor, wophunzitsayo amanjenjemera mukamagwedeza ndikusintha zomwe mumakhala tsiku lonse kuti zikuthandizeni kuwona nthawi yomwe mungagwe. (Zowonjezerapo zina zogona pano: Ma Matiresi Abwino Kwambiri Kubwerera Kumbuyo, Malinga Ndi Ma Chiropractors)

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