Momwe Mungakhalire Osasunthika Mukapanikizika ndi Kupanikizika

Zamkati

• Yambani Mchitidwe Womwa (Wathanzi)
• Pumulani Mpweya Wozama
• Konzani Maganizo Anu ndi Kuchita Zolimbitsa Thupi
• Dziperekeni kwa mphindi 30 zantchito yosadodometsedwa
• Dziwani ndi Kuwongolera Kalembedwe Kameneka
• Phunzirani Kusamala
• Onaninso za

Ngati muli ndi vuto lokhazikika, landirani kuzinthu zatsopano. Pafupifupi chaka chimodzi titatsekeredwa koyamba, ambiri aife timavutikabe tsiku lonse ndi zosokoneza. Poganizira nkhawa zathu za mliriwu, nkhawa zazachuma, komanso kusatsimikizika pazamtsogolo - osanenapo kuyesa kugwira ntchito kunyumba ndikuphika chakudya katatu patsiku, mwina kuphunzitsa ana anu, ndikungoyesa kuti moyo upite patsogolo - n’zosadabwitsa kuti sitingathe kuika maganizo pa chilichonse. Pakafukufuku waposachedwa wa Harris, 78% ya omwe adafunsidwa adati mliriwu ndi womwe umayambitsa nkhawa pamoyo wawo, ndipo 60% adati akumva kuthedwa nzeru ndi mavuto omwe tonse tikukumana nawo.

"Sitingathe kuganizira tikakhala ndi nkhawa komanso mantha chifukwa mahomoni opsinjika a cortisol ndi adrenaline akutuluka m'matupi athu," akutero Kristen Willeumier, Ph.D., katswiri wazamaubongo komanso wolemba bukulo Biohack Ubongo Wanu. "Tiyenera kusiya kupsinjika konse. Kupatula nthawi pachilichonse chomwe tikuda nkhawa ndi kulumikizana ndi matupi athu kudzatithandiza kusintha njira yathu yamanjenje, yomwe imayamba tikapanikizika, kuyambitsa dongosolo lamanjenje, lomwe limatipangitsa kumva kukhazikika mtima komanso kuganizira kwambiri. ”

Umu ndi momwe mungakhalire osasunthika, kudula nkhawa zonse, ndikubwezeretsanso ubongo wanu.

Yambani Mchitidwe Womwa (Wathanzi)

Langizo loyamba pamomwe mungakhalire osasunthika: Imwani. Madzi ndi mankhwala opangira ubongo - muyenera kudya zambiri kuti mukhale akuthwa. "Ubongo umapangidwa ndi 75 peresenti yamadzi, ndipo tsiku lililonse, timataya ma ouniga 60 mpaka 84 kudzera muntchito wamba za thupi," akutero Willeumier. "Ngakhale kutsika kwa 1 mpaka 2 peresenti kumadzimadzi kumatha kukhudza kuthekera kwanu kuyang'ana ndikuwonjezera ubongo waubongo."

Malinga ndi National Academy of Medicine, amayi ayenera kumwa madzi osachepera 2.7 malita - pafupifupi ma ola 91 - amadzi patsiku (kuchulukanso ngati mumachita masewera olimbitsa thupi pafupipafupi). Pafupifupi 20 peresenti ya izo zimatha kuchokera ku zakudya zopatsa mphamvu, monga nkhaka, udzu winawake, sitiroberi, ndi manyumwa, akutero Willeumier. Zina zonse ziyenera kubwera kuchokera ku H2O yakale, makamaka yosefedwa (fyuluta imachotsa zonyansa zamadzi). "Kuti muzitsatira, pezani mabotolo atatu a 32-ounce BPA amitundu yosiyanasiyana, mudzaze, ndi kumwa madziwo tsiku lonse," anatero Willeumier. “Botolo m'mawa limakhala la pinki, masana ndi buluu, komanso lobiriwira madzulo. Mukakhala ndi dongosolo longa ili, mumatha kufikira gawo lanu. " (Zogwirizana: Zosefera Zabwino Kwambiri Zamadzi Kuti Mukhale Osungunuka Kunyumba)

Kuphatikiza apo, dzipatseni msuzi wobiriwira tsiku lililonse. “Ndi chakumwa chopatsa thanzi, chopatsa thanzi,” akutero Willeumier. "Chimodzi mwazinthu zoyipa zomwe ndidaphunzira pakugwira ntchito ndi zikhalidwe za neuroni mu labu ndikuti njira zoyambira zamagetsi zimatulutsa asidi wambiri. Ndingalowe m'malo mwa acidic ija ndi mankhwala amchere pang'ono omwe anali ndi michere ndi michere yambiri, yomwe idathandizira kukhala ndi pH yabwino yothandizira thanzi lama cell. Tsiku lotsatira, ndikayang'ana ma neuron pansi pa microscope, amakhala akusangalala, "akutero.

"Msuzi wobiriwira, womwenso ndi wamchere, umaperekanso michere yofunika, mchere, ndi michere yomwe ingateteze ma neurons ndikupanga ma cell amoyo." Kuti muyambe tsiku lanu ndi madzi obiriwira, yesani Willeumier's Morning Hydration Brain Boost: Mu juicer, madzi mapesi anayi kapena asanu a udzu winawake, nkhaka imodzi mpaka theka, theka la kapu ya Italy parsley, theka la kapu ya sipinachi ya ana, ndi awiri. mpaka mapesi atatu a red kapena pacific kale. Kuti mukhale okoma pang'ono, onjezerani theka limodzi ndi apulo limodzi lobiriwira.

Malangizo omaliza a hydration mu bukhuli la momwe mungakhalire olunjika? Dzitseni tiyi wobiriwira wopanda mchere. Mtundu wathanzi umapereka madzi, ndipo kafukufuku akuwonetsa kuti amachepetsa nkhawa, kukulitsa chidwi, kukonza kukumbukira, komanso kukulitsa magwiridwe antchito aubongo.

Pumulani Mpweya Wozama

Kusinkhasinkha ndi njira yamphamvu yokulitsira chidwi chanu."Iyi ndi imodzi mwa njira zofulumira kwambiri zosinthira kusuntha kwa ubongo wanu kuchokera pamafupipafupi a beta, mukakhala tcheru, kupita kufupipafupi kwa alpha, mukakhala omasuka komanso okhazikika," akutero Willeumier. M'malo mwake, kusinkhasinkha kumachitidwa mosadukiza pakapita nthawi, kuwunika kwaubongo kumawonetsa kuchuluka kwa zochitika mu prefrontal cortex - gawo laubongo lomwe limayang'anira kuyang'ana, chidwi, ndi kuwongolera. Kafukufuku wina wapeza kuti kusinkhasinkha kwa mphindi 30 tsiku lililonse kwa milungu isanu ndi itatu kumatha kukulitsa kuchuluka kwa ubongo mu hippocampus, gawo lofunikira pakuphunzira ndi kukumbukira. (Kuti muyambe chizolowezi chatsiku ndi tsiku, yesani makanema osinkhasinkha pa YouTube.)

Pofuna kuthawa malingaliro onse omwe akubwera m'mutu mwanu mukakhala pansi kusinkhasinkha, gwiritsani ntchito mpweya wanu ngati chida, atero Willeumier. "Mukamaganizira za kupuma, zimakutulutsani pamutu panu ndi thupi lanu kuti mukhale chete malingaliro anu," akutero. Kuti muchite izi: Pumirani kwambiri m'mphuno mwanu kuti muwerenge zisanu ndi chimodzi kapena zisanu ndi ziwiri. Gwirani kuti muwerenge maulendo anayi, ndikupuma pang'onopang'ono kudzera mkamwa mwa kuwerenga zisanu ndi zitatu. Bwerezani. Mukapitiliza kupuma motere, mumakhalapo munthawiyo, ndipamene mumakhala okhazikika, opanga, komanso anzeru, akutero Willeumier. "Zing'onozing'ono zanzeru zimatha kuchitika pamenepo - mutha kuzindikira mwadzidzidzi kapena lingaliro kapena kuthana ndi vuto - chifukwa ndinu odekha komanso okhazikika."

Kuyika nsonga iyi momwe mungakhalire osasunthika ndikuyamba chizolowezi chosinkhasinkha, khalani osavuta komanso omasuka. Yesani chinthu choyamba m'mawa: "Khalani chete pabedi kwa mphindi zisanu mpaka 10 ndi maso otsekedwa, yang'anani pa mpweya wanu, ndikuwona zomwe zikubwera," akutero Willeumier, yemwe amachita izi tsiku lililonse. "Ndiko kukongola kwa kusinkhasinkha - kuzindikira zanzeru zosaneneka zomwe zimatha kukhala chete."

Konzani Maganizo Anu ndi Kuchita Zolimbitsa Thupi

Gulu lothamanga kapena la boot camp limakupangitsani kukumbukira kwanu kukuwa tsiku lotsatira. Ndipo malinga ndi katswiri wamaganizidwe a Phillip D. Tomporowski, Ph.D., pulofesa wa kinesiology ku Yunivesite ya Georgia, pali njira ziwiri zothetsera izi: Chitani masewera olimbitsa thupi musanakhale kapena mutalowa mu chidziwitso chomwe mukufuna kukumbukira. "Ngati mumachita masewera olimbitsa thupi musanaphunzire zambiri, kudzutsidwa kwa thupi kumakupatsani chidwi," akutero Tomporowski.

Zomwe zimachitika chifukwa chakuchulukirachulukira, kugunda kwa mtima, komanso kupuma kumabwereranso kuubongo wanu, zomwe zimapangitsa chidwi cha ma neurotransmitters monga norepinephrine; Zonsezi zimapangitsa kuti matsenga okumbukirawa athandizidwe. Kumbali yoyang'ana, ngati muwerenga ndikuchita masewera olimbitsa thupi, lingaliro lina limanena kuti mumasunga zolowazo bwino chifukwa cha momwe hippocampus - woyang'anira laibulale ya ubongo - amagwirira ntchito. Njira ziwirizi ndi zamphamvu ndipo zatsimikiziridwa kuti zimalimbikitsa kukumbukira kwanu. Ndiye mulingo wodalirika uti womwe ungakuthandizeni kuti musasunthike? Tomporowski anati: "Mphindi 20 pamlingo wocheperako ukuwoneka ngati gawo lochita masewera olimbitsa thupi lomwe limabweretsa zotsatira zake mwadongosolo. (Zokhudzana: Njira Zodabwitsa Zolimbitsa Thupi Zimawonjezera Mphamvu Zaubongo Wanu)

Dziperekeni kwa mphindi 30 zantchito yosadodometsedwa

Cholozera china chofunikira momwe mungakhalire osasunthika ndikuchita zinthu zomwe zimafunikira. Landirani zizolowezi zomwe zimakulolani kuti muziyang'ana kwa mphindi zosachepera 30, atero Willeumier. Izi ziphunzitsa ubongo wanu kuti uzitha kulowa mkati ndikukwaniritsa chidwi. Werengani buku lochititsa chidwi kapena gwiritsani ntchito zojambulajambula. Sankhani china chake chomwe chimakusangalatsani mwaluso. Willeumier anati: “Ubongo umapita kulikonse kumene timautsogolera. "Chifukwa chake mukachita zinazake bwino, chidwi chanu chimakula."

Dziwani ndi Kuwongolera Kalembedwe Kameneka

Kodi mungakhale bwanji osasunthika pakati pa zododometsa zazikulu? Yesani zomwe othamanga amachita. "Njira yawo yayikulu yoyang'ana ndikukhala ndi chizolowezi," akutero Mark Aoyagi, Ph.D., pulofesa wa zamasewera ndi magwiridwe antchito ku yunivesite ya Denver. "Mumayamba ndi masomphenya otakata, kenako pang'onopang'ono muchepetse ndikukulitsa chidwi chanu pamene mukuyandikira mpikisano."

Kuti muphunzitse chidwi chanu motere, khalani ndikusuntha mitundu yosiyanasiyana ya ndende. “Lowani m'chipinda momwe muli [kusinkhasinkha kwakunja], sinthani kuyang'ana chinthu chimodzi m'chipindacho [ndende yopapatiza yakunja], sinthani thupi [kusinkhasinkha mkati], kenako musinthireni lingaliro limodzi kapena kumverera [kuchepa kwamkati mkati]," akutero Aoyagi.

Pamene mukukulitsa lusoli, mudzatha kukhalabe mumtundu uliwonse kwambiri - zomwe Aoyagi amachitcha kukulitsa "mphamvu" ya chidwi chanu - kwa nthawi yayitali (kupirira kwachidwi) ndikusintha mosavuta (kuwonjezera kusinthasintha). "Mafungulo akudziwa kalembedwe koyenera koyenera ntchitoyi ndikutha kusinthana ndi koyenera," akutero. Mwachitsanzo, kupanga spreadsheet kungafune kusunthika kwakunja kocheperako mukamachepetsa manambala, pomwe gulu la yoga lingakufunseni kuti mulowetse mkatikati mwanu kuti muzitha kupumira ndikutulutsa.

Ngati ndiyenera kuyang'ana mwachangu ndipo ubongo wanga ndiwong'onong'ono, ndimvera nyimbo zamtundu wina, zomwe zimasinthitsa mafunde anga amtendere kuti akhale omasuka. Izi zimandipangitsa kukhala wodekha komanso wokhoza kuyang'ana, ndipo ndimatha kugwira ntchito pasanathe theka la nthawiyo.

Kristen Willeumier, Ph.D.

Phunzirani Kusamala

Lingaliro lomaliza la bukhuli la momwe mungakhalire olunjika ndi ntchito yomwe mwina mwauzidwa kuti muyese miyandamiyanda: Kusamala. Mchitidwewu ungathandize kutseka maluso onse omwe ali pamwambawa polimbikitsa kulumikizana kwanu ndi thupi lonse. (Ngati mukuwoneka kuti simukusinkhasinkha, yesani njira yolimbitsira malingaliro yomwe amalimbikitsa kuti: Musanadzuke pabedi, khalani ndi mtima woyamikira, yang'anani pa cholinga chimodzi tsikulo, kenako nyamuka pabedi ndikupeza kamphindi kuti mumve mapazi ako pansi.)

Monga bonasi, kulingalira kumaphunzitsanso luso la meta-chidwi, kapena kudziwa komwe chidwi chake chili. "Tikapanda kukhala ndi luso lolingalira meta, timakhala ndi chidziwitso choganiza kuti tikupita kumisonkhano kapena china chilichonse, kenako 'kudzuka' patatha mphindi zisanu ndikuzindikira kuti chidwi chathu chinali kwina kulikonse," akutero Aoyagi.

Kubetcherana kwanu kwabwino ndiko kukhala ndi chizolowezi chochita masewera olimbitsa thupi nthawi zonse. “Pamene mukuwongokera, mungayambitse zododometsa mwa kuyatsa TV kapena kuimba nyimbo, ndi kukulitsa mphamvu: Yesani kuchita zimenezo mumsewu wokhala ndi anthu ambiri kapena m’malo odzala ndi zinthu zambiri,” iye akutero.

Magazini ya Shape, ya Marichi 2021

• Wolemba Mary Anderson
• WolembaPamela O'Brien

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