Njira 3 Za Katswiri Zothetsera Kupanikizika Zisanayambe Kutha

Zamkati

• Mmene Mungalekere Kupsinjika Maganizo, Malinga ndi Akatswiri
• Khalani ndi Maganizo Abwino
• Pezani Njira Zophatikizira Abwenzi ndi Kulimbitsa Thupi
• Ikani patsogolo Kudzisamalira
• Onaninso za

Kumva kupsinjika kwa max kumatha kuchita zingapo m'thupi lanu. M'kanthawi kochepa, zimatha kukupwetekani mutu, kukhumudwitsa m'mimba, kuwononga mphamvu zanu, ndikusokoneza tulo, zomwe zimakupangitsani kuti mukhale ovuta kwambiri kuposa kale. Koma m'kupita kwanthawi, imatha kukulitsa kugunda kwa mtima ndi kuthamanga kwa magazi, zomwe zimatha kuyambitsa mavuto akulu azaumoyo, monga matenda amtima ndi sitiroko; zimayambitsa matenda opweteka a m'mimba; komanso zimapangitsa kuti zikhale zovuta kutenga pakati, malinga ndi Office on Women Health.

Mwamwayi, simuli SOL kwathunthu ngati muli ndi chizolowezi cholemedwa komanso m'mphepete ndikutsika kulikonse. Apa, akatswiri amagawana maupangiri atatu ofunikira amomwe mungaletsere kupsinjika kuti musachuluke - komanso kuletsa kuti zisayambike.

Mmene Mungalekere Kupsinjika Maganizo, Malinga ndi Akatswiri

Khalani ndi Maganizo Abwino

Kupsinjika maganizo kukakhala kopitilira muyeso, kumatha kusokoneza momwe thupi lanu lingathe kulimbana ndi matenda.Ellen Epstein, MD, dokotala wa allergenist-immunologist anati: Rockville Center, New York. (FYI, kugona kungayambitsenso chitetezo cha mthupi lanu.)

Ngati tsopano mukungoyang'ana "momwe mungaletsere kupsinjika," nayi yankho lanu: Onetsani luso la kupirira. "Kukhazikika ndikumatha kuthana ndi kupsinjika, ndipo anthu amatha kupanga zinthu zotetezera kuti iwonjezere," atero a Mary Alvord, Ph.D., katswiri wazamisala ku Maryland yemwe adakhazikitsa mapulogalamu olimbikitsira.

Chizindikiro chimodzi chokhala wolimba mtima ndikumverera ngati mulibe mphamvu pothana ndi zovuta - ngakhale zazikulu monga, kunena, kukhala mu lockdown. "Osangoyang'ana izi ngati kutayika. Onani ngati chaka chosiyana,” akutero Alvord. "Ganizirani momwe mungapangire kupanga ndi kulumikizana. Onani kuti izi zikutipatsa mwayi woganiza mwatsopano. Sitiyenera kuchita zinthu zakale zomwezo "

Pezani Njira Zophatikizira Abwenzi ndi Kulimbitsa Thupi

"Kafukufukuyu amathandizira kuti, m'njira zambiri, chithandizo chamagulu chimatithandizanso kukhala ndi moyo wautali," akutero Alvord. Kulumikizana ndikofunikira kuti muthe kuthana ndi nkhawa, akuwonjezera Dr. Epstein. "Tikudziwa kuti kuyenda kumathandizanso thanzi lathu lamalingaliro ndi thupi," akutero Alvord. "Ndimauza anthu kuti azituluka panja kamodzi patsiku kuti asamuke."

Zikafika pamalingaliro amomwe mungaletsere kupsinjika, Dr. Epstein amalimbikitsa kucheza komanso kuchita masewera olimbitsa thupi pafupipafupi. Iye anati: “Ingoikani zochita za tsiku ndi tsiku. Ngati simungathe kukumana, gwiritsani ntchito Zoom kapena Facebook. Ngati simungathe kupita kumalo ochitira masewera olimbitsa thupi, sungani makanema olimbirana limodzi.

Ikani patsogolo Kudzisamalira

Mfundo zosavuta monga kugona tulo tofa nato, kumwa madzi tsiku lonse, komanso kupumula mwadala mwadongosolo ndi njira zazikulu zothanirana ndi kupsinjika.

Brian A. Smart, M.D., katswiri wa matenda a chitetezo cha m’thupi ku Illinois anati: “Anthu amene sagona bwino amakhala ndi timadzi tambiri totchedwa cortisol. "Ndipo ngati mulibe madzi okwanira nthawi zonse, ndizomwe zimayambitsa nkhawa m'thupi chifukwa kuchuluka kwa cortisol kumatha kukhala kokwera kwambiri." (Zokhudzana: Zomwe Ndaphunzira Poyesa Kupanikizika Kwanyumba)

Mukuganiza kuti mungathetse bwanji nkhawa pakati pa tsiku lotanganidwa? Pobwezeretsanso masana, yesani kupumula kwa minofu pang'onopang'ono: Limbani m'modzi m'modzi, thawitsani gulu lililonse la minofu mwamphamvu momwe mungathere, kenako limasuleni. "Mudzaphunzira kusiyana pakati pa momwe minofu yanu imamverera pamene ikugwedezeka ndi kumasuka, komanso imatulutsanso kukangana," akutero Alvord. Ndipo pamene inu muli nazo, thirani madzi.

Magazini ya Shape, ya Marichi 2021

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