Momwe Mungagwiritsire Ntchito Kutupa Komwe Mumachita Pambuyo pa Ntchito Kuti Mupindule

Zamkati

• Tambasulani
• Gwirani Ache
• Pumulani
• Ikani Kupanikizika Kukuthandizeni
• Onaninso za

Kutupa ndi imodzi mwamitu yotentha kwambiri yazaumoyo pachaka. Koma mpaka pano, cholinga chake chakhala kungoyang'ana kuwonongeka komwe kumayambitsa. (Mlanduwu: zakudya zoyambitsa kutupa.) Monga momwe zinakhalira, iyi si nkhani yonse. Ofufuza apeza posachedwa kuti kutupa kumatha kutipangitsa kukhala athanzi. Ili ndi mphamvu zochiritsira ndipo ndizofunikira kwambiri m'thupi, akutero Joanne Donoghue, Ph.D., katswiri wazolimbitsa thupi ku New York Institute of Technology College of Osteopathic Medicine. Mumafunikira kuti mupange minofu, kuchiritsa kuvulala, komanso mphamvu kudzera tsiku lovuta. Momwe zimagwirira ntchito ndi izi: "Nthawi zonse mukamalimbitsa thupi kapena kuchita masewera olimbitsa thupi, mukupanga zovuta zazing'ono m'minofu yanu," akufotokoza motero Donoghue. Izi zimayambitsa kutupa, komwe kumapangitsa kutulutsidwa kwa mankhwala ndi mahomoni kuti akonze minofu yomwe ikukhudzidwa ndikupangitsa ulusi wolimba wa minofu. Mafupa anu amapindulanso, atero Maria Urso, Ph.D., mlangizi wothandizira anthu ndi O2X, kampani yophunzitsa zaumoyo. Katundu woyikidwa m'mafupa anu panthawi yophunzitsidwa mphamvu amapanga magawo ang'onoang'ono m'malo awo ofooka, ndipo kutupa kumayambitsa njira yomwe imadzaza malowa ndi fupa latsopano, lamphamvu.

Kutupa ndikofunikanso kuti muchiritse kuvulala. Nenani kuti mumagudubuza bondo lanu muthamanga. "Patangopita mphindi zochepa, maselo oyera amagundika kupita kumalo ovulalawo," atero a Wajahat Zafar Mehal, M.D., pulofesa wothandizira wa zamankhwala ku Yale School of Medicine. Amawunika kuwonongeka ndikuwotcha masango am'magulu otchedwa inflammasomes, omwe amachititsa kuti mapuloteni ang'onoang'ono omwe amachititsa kuti bondo lanu likhale lofiira ndi kutupa. Zizindikiro zotupa izi zimapangitsa maselo amthupi kuthengo kuti ayambe kuchira, Mehal akufotokoza.

Kafukufuku woyambirira wa nyama akuwonetsa kuti kutupa komwe kumayambitsa kulimbitsa thupi kumatha kupangitsa kuti chitetezo chamthupi chizigwira ntchito bwino. Izi zikutanthauza kuti kutupa komwe kumachitika ndi masewera olimbitsa thupi kungathandize kulimbana ndi chimfine. Koma, monga nkhani zambiri zaumoyo, ndondomekoyi ndi yovuta. Kutupa ndi wathanzi kokha pang'onopang'ono. Charles Raison, MD, pulofesa wa psychiatry ku yunivesite ya Wisconsin-Madison School of Medicine ndi Public Health anati: chikhalidwe. Kulemera kwambiri, kusapeza mpumulo wokwanira, kapena kuchita masewera olimbitsa thupi kwambiri kumatha kuyambitsa kuyankha kwamatenda oyenera kulowa m'dera langozi. Chinsinsi chopeza phindu la kutupa pambuyo pochita masewera olimbitsa thupi ndichakuti zizikhala bwino. Njira zitatu zotsatirazi zidzakuthandizani kugwiritsa ntchito mphamvu zake popanda kuzilola kuti ziziyenda mozungulira.

Tambasulani

M'malo mogwa pampando mutachita masewera olimbitsa thupi, yendani, chitani yoga pang'ono, kapena gwiritsani ntchito chodzigudubuza. Mukatha kuchita masewera olimbitsa thupi, minofu yanu imatulutsa puloteni yotchedwa creatine kinase, yomwe impso zanu zimafunika kuti zisefe m'magazi. Mukakhala chete, mapuloteni owonongekawo amawunjikana, ndipo izi zingapangitse kuti maselo oletsa kutupa abwere m’deralo ndikuchedwa kuchira. "Mwa kusuntha minofu yanu, mumakulitsa magazi kumadera amenewo," akufotokoza Urso. "Izi zimathandiza kuchotsa zinyalala kuti thupi lanu lizidzikonza lokha." (Ndipo musanagone, yesani ma yoga awa kuti mupewe kuvulala ndipo kukuthandizani kugona mwachangu.)

Gwirani Ache

Pamene kupweteka kwa kalasi yanu ya boot-camp kuli kwakukulu, mukhoza kuyesedwa kuti mutenge ibuprofen. Osatero. Nonsteroidal anti-inflammatory drugs (NSAIDs) monga izi zimalepheretsa kutupa komwe kumachitika chifukwa chochita masewera olimbitsa thupi, zomwe zingapangitse thupi lanu kumanga ndi kulimbitsa minofu yanu, Urso akuti. Kutanthauzira: Kulimbitsa thupi kwanu sikothandiza kwenikweni. Kutenga ibuprofen kumatha kuonjezera chiopsezo chanu chovulala, ofufuza aku China akuti. M'maphunziro, adapeza kuti ma NSAID amasokoneza kukonzanso mafupa, ndikukusiyani pachiwopsezo chazovuta zophulika ndi kufooka kwa mafupa. Sungani mankhwala ovulala kwambiri ngati misozi ya minofu. Kuti mupewe kupweteka pafupipafupi, yesani ma gels a menthol monga Biofreeze Cold Therapy Pain Relief ($ 9; amazon.com), omwe ali ndi mankhwala opha ululu koma sangasokoneze kutupa. (Kapena yesani chimodzi mwazinthu zovomerezedwa ndi wophunzitsa kuti muchepetse minofu.)

Pumulani

Tsatirani kulimbitsa thupi kwambiri tsiku losavuta kapena lopuma, akutero a Chad Asplund, MD, wamkulu wa zamankhwala pa masewera othamanga ku Georgia Southern University. Kuchita masewera olimbitsa thupi kumapangitsa kuti pakhale zovuta zamagulu, mamolekyulu osakhazikika omwe amawononga maselo. Nthawi zambiri, thupi limatulutsa ma antioxidants kuti achepetse ma molekyulu, koma ngati mupitilizabe kudzilimbitsa tsiku ndi tsiku, ma radicals aulere amapitilira chitetezo chamthupi lanu, ndikupanga vuto lotchedwa kupsinjika kwa okosijeni. Izi zimayambitsa kutupa kosatha komwe kumawononga minofu m'malo moimanga, a Donoghue atero. Samalani ndi zizindikiro monga kufooka kwa mphamvu, mphamvu, mphamvu, ndi chilimbikitso, komanso kukwiya, kudwala kawirikawiri, ndi kugona. Izi ndizizindikiro kuti muyenera kutenga masiku osachepera awiri, Donoghue akuti, kenako lembaninso ndandanda yanu yochita masewera olimbitsa thupi ndi 30 mpaka 40% m'masabata awiri kapena atatu otsatira kuti mupezenso bwino. (Masiku opumulira samangokhala a thupi lanu-malingaliro anu amafunikiranso kuwuma.)

Ikani Kupanikizika Kukuthandizeni

Kupsinjika maganizo, monga kuyesera kukwaniritsa nthawi yopenga kuntchito, kumayambitsa kutupa monga momwe kupsinjika maganizo kumachitira. "Ubongo ukawona nkhawa kapena zoopsa, umayamba kutupa," akutero Raison. Pazigawo zing'onozing'ono, kupsinjika maganizo kwanu kungakhale kwabwino kwa inu, malinga ndi Firdaus S. Dhabhar, Ph.D., pulofesa wa sayansi ya zamaganizo ndi zamakhalidwe ku yunivesite ya Miami Medical Center. Zimalimbikitsa kutulutsidwa kwa cortisol ndi ma molekyulu ena, omwe amapatsa mphamvu komanso chidwi ndikulimbikitsa chitetezo cha mthupi kukuthandizani kuthana ndi zomwe zachitika. Kuti muchepetse kupsinjika kwakanthawi kochepa komanso kopindulitsa, ndikupewa kuti kusakhale kwanthawi yayitali komanso kovulaza, yesani njira zothandizidwa ndi akatswiri awa.

Pitani wobiriwira.

Kutuluka kunja kumatha kukuthandizani kuti musinthe. Pambuyo poyenda mwachilengedwe, ophunzirawo sanakhazikike pamalingaliro olakwika kuposa omwe amayenda kudutsa mumzinda, kafukufuku ku Yunivesite ya Stanford adapeza. (Kuli bwino, tengani masewera anu a yoga kunja.)

Gwiritsani ntchito lamba wa conveyor.

"Kwa masekondi angapo kangapo patsiku, taganizirani kuti malingaliro anu opanikizika ndi mabokosi onyamula katundu, akudutsa mukuzindikira kwanu," akutero a Bruce Hubbard, Ph.D., director of the Cognitive Health Group ku New York City. "Izi zimakuphunzitsani kusiya zinthu zomwe zimakudetsani nkhawa."

Idyani yogurt yambiri.

Zongotigwera, koma zowona: Amayi omwe adalandira maantibiotiki a milungu inayi, omwe amapezeka mu yogurt, amawunikira pang'ono pomwe anali achisoni kuposa omwe adalandira malowa, malinga ndi kafukufuku Ubongo, Makhalidwe, ndi Chitetezo. Izi ndichifukwa choti maantibiotiki amachulukitsa mulingo wanu wa tryptophan, womwe umathandizira kupanga serotonin, mahomoni omwe amalimbikitsa kusangalala kwanu. Idyani yogurt kamodzi patsiku kuti mupeze zotsatira zabwino. (Mwinanso mukudabwa, kodi ndiyenera kumwa mankhwala enaake ophera tizilombo?)

Onaninso za