Pangani Thanzi Lanu

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Kupeza ndi kukhalabe wathanzi sikuyenera kukhala kotopetsa kwambiri - kapena kutenga nthawi yayitali pantchito yanu yovuta kwambiri. M’malo mwake, kusintha zinthu zing’onozing’ono kungakhudze kwambiri thanzi lanu lonse ndi moyo wanu wonse. Kuti muyambe, yesani kuchita chimodzi mwamasitepewa tsiku lililonse, ndipo pakutha kwa mwezi mudzakhala ndi mphamvu zochulukirapo, kupsinjika pang'ono - ndipo mwina mwatsitsapo mapaundi angapo mukuchitapo kanthu!1. Idyani chakudya cham'mawa chokhutiritsa. M'malo motuluka m'nyumba ndi kapu ya khofi, tengani mphindi 10 kuti mudye kadzutsa. Kubetcha kwanu kwabwino kwambiri? Jazz up oatmeal wamba powapaka ndi rasipiberi kapena ma blueberries omwe ali ndi antioxidant (gwiritsani ntchito mazira ngati simungapeze mwatsopano) ndi supuni 2 za nthaka yomwe ili ndi zonunkhira, zomwe zimakhala ndi omega-3 fatty acids, zotetezera matenda oopsa . Simudzangokhala okhuta mpaka nthawi ya nkhomaliro, koma mudzapeza pafupifupi theka la fiber yomwe mumafunikira tsiku lililonse pa chakudya chimodzi.

2. Ingonenani kuti ayi. Pewani chilimbikitso chosangalatsa anthu chomwe chimasautsa azimayi ambiri (ndipo nthawi zambiri chimatisiya tili okwiya komanso okwiya) ndikukana mwaulemu zomwe wina akufuna lero. Kaya mumakana kutenga nawo mbali pagulu la ntchito kapena kuyang'ana ana a mnansi wanu, "kupatulapo tsiku lililonse kumachepetsa nkhawa ndi nkhawa zomwe zimabwera chifukwa chochita mopambanitsa, kuchita mopambanitsa komanso kulemedwa," akufotokoza motero Susan University of Rutgers. Newman, Ph.D., wolemba buku la The No: 250 Way to Say It - and Mean It (McGraw-Hill, 2006).

3. Akamwe zoziziritsa kukhosi pa vending makina. Zikumveka zodabwitsa, sichoncho? Zikupezeka kuti muli bwino kupeza chithandizo - chathanzi kapena ayi - kuchokera pamakina ogulitsira kusiyana ndi stash padesiki yanu. Malinga ndi kafukufuku wochokera ku yunivesite ya Cornell, anthu amene ankasunga chokoleti pa desiki amadya pafupifupi kuwirikiza kawiri kuposa mmene ankachitira akamayenda kuti akafike pa switiyo. Pewani maswiti onyengerera kuti asawonekere ndipo mutha kugunda makina ogulitsa (kapena firiji) pokhapokha mukalakalaka china chake.

4. Sinthani mchere wanu kuti mukhale ndi mtima wathanzi. Kugulitsa mchere wanu wanthawi zonse wokhala ndi sodium wocheperako, potaziyamu yemwe amalowa m'malo mwake - womwe umatchedwanso "mchere wofewa" - ungachepetse chiopsezo chanu chodwala matenda a mtima mpaka 40%, malinga ndi kafukufuku wa anthu pafupifupi 2,000 omwe adasindikizidwa ku America Zolemba pa Clinical Nutrition. Kuwonjezera potaziyamu pazakudya zanu (zomwe zilipo mu nthochi, madzi a lalanje, nyemba ndi mbatata) ndikuchepetsa sodium kungathandize kuchepetsa kuthamanga kwa magazi, atero wolemba nawo wolemba Wen-Harn Pan, MD Njira ina yochepetsera kudya kwa sodium: Sinthani zitsamba ndi zonunkhira mchere pamene zokometsera mbale.

5. Pewani nthawi yopweteka popanda mankhwala owonjezera. Dumphani ibuprofen, ndikupumula. Yendani, yesani yoga kapena muzichita zokometsera zokoma m'masabata awiri oyambilira kuti musamavutike mwezi uliwonse. Kafukufuku m'magazini ya Occupational and Environmental Medicine adapeza kuti kupsinjika kwakukulu kumatha kuwirikiza kawiri kupweteka kwanu.

6. Sinthani kaduka kukhala kudzoza. Kodi mumadzipeza mutasanduka wobiriwira mukawona azimayi omwe ali ndi mawonekedwe abwino kapena omwe akuwoneka kuti amatha kuchita ntchito zikwizikwi akumwetulira? Nsanje ndi khalidwe lodziletsa lomwe lingakupangitseni kupeza chilimbikitso pazinthu zowononga, monga mowa kapena zakudya zopanda thanzi, akutero Ellen Langer, Ph.D., pulofesa wa psychology ku Harvard University. "M'malo mochita nsanje, fufuzani momwe adachitira, ndipo yesani malangizo ake."

7. Konzani ulendo (ndipo onetsetsani kuti mwasiya BlackBerry yanu kunyumba). Anthu omwe amapita kutchuthi chaka chilichonse amakhala ndi chiopsezo chochepa chofa msanga pafupifupi 20% komanso amachepetsa kufa ndi matenda amtima pafupifupi 30%, malinga ndi kafukufuku wochokera ku dipatimenti yama psychiatry ku University of Pittsburgh ndi State University of New York ku Oswego. Mukatenga nthawi yopuma, musakhale kunyumba kuti mugwire ntchito. Akatswiri amati kuyenda kumatalikirana ndi inu, kwenikweni komanso mophiphiritsa, kuchokera ku zolemetsa ndi nkhawa zanu, choncho pitani ulendo wopita ku Paris kapena ulendo wokakwera mapiri womwe mumaulakalaka. 8. Dziwani zambiri. Lipoti laposachedwa m'magazini ya American Scientist likusonyeza kuti kuphunzira -- mphindi zokhutiritsa za "aha" - kumayambitsa kuchulukira kwa mankhwala achilengedwe omwe amapangitsa ubongo kugunda zomwe zimafanana ndi opium wachilengedwe. Kugunda kwakukulu kumabwera pamene mumadziwonetsera nokha ku chinachake chatsopano. Werengani nkhani yayitali yomwe mudadumpha nyuzipepala lero, ndikulonjezani kuti mudzapanga mawu osinthira pa kompyuta yanu (bestcrosswords.com) kapena kudutsa gawo limodzi la sudoku. Zochita zonsezi zithandizira kuletsa kukumbukira kukumbukira komwe kumachitika chifukwa cha ukalamba.

9. Katemerani. Ngati muli ndi zaka 26 kapena zazing'ono, lankhulani ndi OB-GYN za katemera watsopano wa khansa ya pachibelekero, Gardasil. Zimathandiza kupewa matenda a human papilloma virus (HPV), omwe angayambitse njerewere ndi khansa.

10. Idyani calcium muzakudya zanu. Amayi ambiri amadya zosakwana theka la calcium tsiku lililonse (1,000 mg), ndipo 1 mwa 2 amadwala matenda otupa mafupa m'moyo wake. Njira zosavuta zowonjezera calcium yanu: Tengani chowonjezera kapena imwani kapu ya mkaka wa lowfat. Onetsetsani kuti mumalandira vitamini D mpaka 400 I 1,000 wa vitamini D patsiku kuti muthandize kuyamwa kwa calcium m'thupi lanu ndikulimbitsa mafupa anu.

11. Dongosolo mu Vietnamese - usikuuno. Zakudya zopatsa thanzi komanso zopatsa mphamvu, zakudya zaku Vietnamese zimapangidwa mozungulira nyama zowonda, nsomba ndi ndiwo zamasamba zomwe zaphikidwa kapena zotenthedwa m'malo mopanikizika. Zokometsera zomwe amagwiritsidwa ntchito nthawi zambiri zimaphatikizapo cilantro ndi tsabola wofiira, yemwe onse ali ndi khansa yolimbana ndi ma antioxidants - komanso yokoma! Pewani zakudya zodziwika bwino monga makeke a nsomba zokazinga kwambiri ndi ma drumette ankhuku, omwe ali ndi mafuta ambiri, cholesterol ndi zopatsa mphamvu.

12. Khalani munthawiyo. Pogwiritsa ntchito kulingalira (kuyang'ana kwambiri pazomwe mukuchita pakadali pano m'malo mwa zonse zomwe mukuyenera kuchita), kafukufuku akuwonetsa kuti mudzasokoneza komanso mwina kusintha chitetezo cha mthupi lanu. Kafukufuku waku University of Wisconsin adapeza kuti onse 25 omwe adangoyang'ana nthawi yachisangalalo adatulutsa ma antibodies ambiri ku katemera wa chimfine kuposa omwe amangoganizira za kukumbukira zolakwika. Ngati mukufuna kosi yotsitsimutsa, pitani ku tobeliefnet.com/story/3/story_385_1.html.

13. Konzani chimfine chanu pachaka. Okutobala ndi Novembala ndi nthawi yabwino kwambiri yopezera katemera wa chimfine ndipo, malinga ndi Centers for Disease Control and Prevention, ndiyo njira yokhayo yothetsera matenda, kutseka kachilomboka mu 70 mpaka 90 peresenti ya anthu athanzi ochepera zaka 65 Kuopa singano? Ngati muli ndi zaka 49 kapena zosakwana ndipo mulibe pakati, yesani mtundu wa nasal-spray. Pitani katemera kwathunthu, komabe, ngati muli ndi vuto lalikulu la dzira (katemerayu ali ndi mapuloteni ochepa a dzira) kapena ngati muli ndi malungo (dikirani mpaka zizindikiritso zanu zithe).

14. Ikani pambali ntchito yanu kuti muzitha kucheza kwambiri. Kodi simunalankhule ndi bwenzi kapena mlongo wanu wapamtima kwa milungu ingapo? Nanga bwanji tsiku la nkhomaliro ndi amene mumagwira naye ntchito omwe mumangowalekerera? Onetsetsani kuti mumalumikizana ndi anzanu akale ndikuwonjezera zatsopano pagulu lanu. Malinga ndi kafukufuku wofalitsidwa mu American Sociological Review, amayi masiku ano ali ndi zinsinsi zochepa kuposa zaka 20 zapitazo, mwina ndichifukwa chake timapanikizika kwambiri, kuda nkhawa komanso kukhumudwa.

15. Wapanikizika? Tengani maantibiotiki. Amatchedwa "mabakiteriya abwino," maantibiotiki (amtundu wowonjezera) akuwoneka kuti amathandiza kupewa ndi kuthana ndi mavuto am'mimba (kuponderezana, kuphulika ndi mpweya) ndi matenda monga ulcerative colitis. Pakafukufuku watsopano, ofufuza ogwirizana ndi University of Toronto adadyetsa ma probiotics kwa nyama zopanikizika ndipo adatsimikiza kuti pambuyo pake, alibe mabakiteriya owopsa m'matumbo awo am'mimba. Koma nyama zopanikizika zomwe sizinalandire maantibiobio adatero. Zowonjezera zimapezeka m'masitolo ogulitsa zakudya ndi m'masitolo ena akuluakulu (ambiri ali mufiriji) ndipo ayenera kutengedwa monga momwe adalangizira. Yogurt ndi gwero labwino la ma probiotics.Onetsetsani chizindikirocho kuti muwonetsetse kuti chili ndi zikhalidwe zokhazikika - sizinthu zonse zomwe zimachita.

16. Menyani nkhawa pogwirana manja. Zikumveka ngati zoseketsa, tikugwirizana, koma kafukufuku watsopano wochokera ku University of Virginia ndi University of Wisconsin-Madison akuwonetsa kuti azimayi okwatiwa omwe ali ndi nkhawa adalimbikitsidwa ndikugwira manja a amuna awo. Kuphatikiza apo, banja limakhala losangalala komanso bata.

17. Onjezani nyemba pazakudya zanu. Mukamadya pafupipafupi, nyemba zamtundu uliwonse zimachepetsa chiopsezo chanu cha khansa ya m'mawere. Choncho ikani nyemba za garbanzo mu saladi yanu, ponyani nyemba za pinto ndi mpunga wanu, pangani mphika wa minestrone (sakanizani nyemba za impso ndi broccoli, kale kapena masamba omwe mumawakonda kwambiri) - zonse zili ndi mankhwala opindulitsa omwe amateteza ku khansa. .

18. Onani zomwe zili mu kabati yanu yamankhwala. Kafukufuku waposachedwa wapadziko lonse lapansi wa anthu opitilira 2,000 adapeza kuti pafupifupi theka adamwa mankhwala mosazindikira atadutsa nthawi yake. Pangani mfundo kuti muwone madeti musanatenge chilichonse; ndikosavuta kutaya njira. Zabwinonso, mukagula mankhwala, onetsani kapena zungulirani tsiku lotha ntchito pa paketi, kuti ziziwoneka nthawi yomweyo mukalandira piritsi.

20. Pezani kutikita minofu pa kampani yanu ya inshuwalansi. Sikuti ndi omwe amapereka ma inshuwaransi azaumoyo okha omwe amazindikira maubwino othandizira njira zina monga kutikita minofu, kutema mphini, zowonjezera mavitamini ndi yoga, koma ambiri mwa iwo akupatsanso kuchotsera. Kuti muwone zopindulitsa zomwe dongosolo lanu lingapereke, pitani ku Navigating Health Benefits pa planforyourhealth.com, yomwe ilinso ndi malangizo omvetsetsa ndikugwiritsa ntchito bwino chithandizo chanu chachipatala.

21. Gwiritsani ntchito udzu. "Odwala anga omwe amamwa madzi kudzera muudzu amapeza kosavuta kupeza makapu a 8 patsiku," atero a Jill Fleming, MS, RD, wolemba Thin People Do Not Clean Them Plates: Simple Lifestyle Choices for Permanent Weight Loss (Inspiration Presentation Press, 2005). Kutumiza ndi udzu kumakuthandizani kuyamwa madzi mwachangu, ndikukulimbikitsani kuti mumwe zochuluka. Chizindikiro china chokhala ndi hydrate: Ikani kagawidwe kokometsera mandimu kapena laimu mugalasi lanu.

22. Kuwotcha burger zokometsera. Onetsani ng'ombe yanu (kapena nkhuku kapena nsomba) ndi rosemary. Ofufuza ochokera ku yunivesite ya Kansas State adapeza kuti zitsambazi zimakhala ndi ma antioxidants ambiri omwe amathandizira kuletsa mankhwala omwe amayambitsa khansa omwe amatha kupanga mukawotcha nyama. Ndipo sizikunena kuti rosemary imapangitsa burger kulawa bwino!

23. Lolani kuti mukhale ndi chilakolako cha caffeine. Malinga ndi kafukufuku wochokera ku Southwestern University ku Georgetown, Texas, kumwa pang'ono kofini kungayambitse libido yanu. Ofufuzawo adasanthula machitidwe azinyama ndikupeza kuti caffeine iyenera kuti idalimbikitsa ubongo kuyambitsa chilakolako chofuna kudzutsa, chomwe chimalimbikitsa akazi kuti azigonana pafupipafupi: Zomwezi zimachitikanso mwa anthu ndizotheka mwa azimayi omwe samamwa khofi pafupipafupi. Ngati ndiwe ameneyo, yesani kuyitanitsa espresso mutatha kudya chakudya chamadzulo chachikondi ndikuwona ngati ntchentche zimawuluka.

24. Rent Ukwati Crashers kamodzinso. Tonsefe timadziwa kuti kuseka ndi mankhwala abwino kwambiri, koma zimachitika kuti ngakhale kuyembekeza kuseka kumatha kukulitsa mahomoni abwino (endorphins) pafupifupi 30%. Kuphatikiza apo, zotsatira zake zimawoneka kuti zimatha mpaka maola 24, malinga ndi wofufuza Lee S. Berk waku Loma Linda University ku California. Pitani kukaona sewero lanthabwala, kapena TiVo oseketsa kanema kanema ngati Dzina Langa ndi Earl ndi penyani izo mobwerezabwereza.

25. Pangani banja labwino. Mungauze dokotala wanu ngati agogo anu ali ndi khansa ya m'mawere kapena matenda a mtima, koma bwanji ngati akuvutika maganizo kapena matenda ochititsa munthu kusinthasintha maganizo? Mutha kutsata mbiri ya banja lanu ya matenda amenewo m'mphindi zochepa polemba mafunso patsamba latsopano lotchedwa mentalhealthfamilytree.org. Ngati zotsatira zake zikukukhudzani, onani dokotala wanu ndikuyamba kulandira chithandizo chilichonse chomwe mungafune.

26. Pitani mtedza ndi saladi yanu. Fukani theka ndi theka la mtedza mu saladi wanu kapena muwasakanize ndi yogurt. Chifukwa chiyani walnuts? Amakhala ndi ellagic acid, antioxidant yolimbana ndi khansa. Kuphatikiza apo, nyumba zamagetsi zopatsa thanzi, zotsika mafuta odzaza mitsempha, ndizomwe zimayambitsa mapuloteni komanso mafuta ochepetsa mafuta omega-3 acids, omwe amachepetsa chiopsezo cha matenda amtima.

27. Tengani iPod yanu kukaonana ndi mano. Kaya mumavina ndi Mary J. Blige kapena mukusangalala ndi Beethoven, kafukufuku watsopano mu Journal of Advanced Nursing akuwonetsa kuti kumvetsera nyimbo kumachepetsa ululu -- kaya kuchokera kumimba, kukoka minofu kapena bikini sera -- 12 mpaka 21 peresenti. Lingaliro lina: Konzani njira zosasangalatsa m’kati mwa theka lachiŵiri (milungu iŵiri yapitayi) ya msambo wanu, pamene milingo ya estrogen imakhala yokwera kwambiri; ndipamene azimayi amapanga ma endorphin ambiri kuti athetse ululu, malinga ndi kafukufuku yemwe adachitika ku University of Michigan ndi University of Maryland.

28. Pangani tsiku lamasewera kuti muwonjezere mphamvu za ubongo. Timakonda kuimba mlandu "ubongo wa amayi" chifukwa cha chipwirikiti chomwe chimabwera chifukwa cha moyo ndi ana, koma kafukufuku watsopano wokhudza zinyama akuwonetsa kuti kusamalira ana kumapangitsa akazi kukhala anzeru. Akatswiri a sayansi ya zamoyo ku yunivesite ya Richmond anapeza kuti mahomoni oyembekezera omwe ali ndi pakati - omwe amakulitsa ma neurons ndi ma dendrites mu hippocampus - kuwakonzekeretsa ku zovuta za umayi (kupereka chakudya, kuteteza kwa adani, ndi zina zotero), zonse zomwe zimayenda bwino. ntchito zawo zamaganizidwe. Ndipo simuyenera kutenga pakati kuti musangalale ndi zotsatirazi. Wolemba mtsogoleri wamkulu Craig Kinsley, Ph.D., akuti zoyesayesa zakuchezera ndi ana zimalimbikitsa kulimba mtima kwa mayi aliyense.

29. Tambasula zala zako. "Kugwira kwanthawi yayitali, kukanikiza mobwerezabwereza mabatani ang'onoang'ono ndikuyenda movutikira kwa dzanja komwe kumagwiritsidwa ntchito ndi BlackBerry kapena iPod kungayambitse kuvulala mobwerezabwereza zala zanu," akutero Stacey Doyon, pulezidenti wosankhidwa wa American Society of Hand Therapists. Kuti muchepetse chiopsezo chanu, chitani zotsatirazi kangapo patsiku: (1) Gwirizanitsani zala ndi kuchotsa zikhato pathupi lanu pamene mukutambasula manja anu kunja; imvani kutambasula kuchokera mapewa anu mpaka zala zanu; gwirani kwa masekondi 10. (2) Tambasula dzanja lako lamanja patsogolo pako, mgwalangwa utayang'ana pansi. Ikani dzanja lamanzere pamwamba pa dzanja lamanja ndipo pang'onopang'ono kukoka zala kudzanja lamanja molunjika thupi lanu. Muzimva kutambasula m'manja mwanu. Gwirani masekondi 10, kenako sinthani mbali.

30. Thandizani pa chinthu chachikulu. Kaya mumalemba cheke ku bungwe lomwe mumalikonda kapena kukweza ndalama zothandizira sukulu ya mwana wanu, chifundo sichimangowonjezera munthu wina komanso chikhoza kulimbitsa thanzi lanu. Kafukufuku wa Boston College, Vanderbilt University, University of South Carolina ndi University of Texas ku Austin amasonyeza kuti kuthandiza ena kumachepetsa ululu wosatha komanso ngakhale kuvutika maganizo. Pitani ku volunteermatch.org kuti mupeze mwayi woyenera.

31. Valani magalasi nthawi iliyonse mukakhala panja. Kuwonetsedwa ndi cheza cha dzuwa cha UV, chomwe chimalowerera mumtambo ngakhale masiku akunthawi, kumawonjezera chiopsezo chanu cha cataract (chomwe chimayambitsa kutayika kwamaso mwa iwo opitilira 55). Sankhani mithunzi yomwe imatsekereza kuwala kwa UVA ndi UVB. Fufuzani chomata chomwe chimati "100% UVA ndi UVB chitetezo."

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