Kalozera Wanu Wakusamba Kwabwino Kwambiri Pambuyo pa Kulimbitsa Thupi

Zamkati

• Brush Wouma Zisanachitike
• Sungani Madzi Otentha, Osati Otentha Kwambiri
• Gwiritsani Ntchito Mchere wa Epsom
• Fufuzani Lavender
• Onjezani Kutu
• Sinkhasinkhani
• Onaninso za

Ndi zinthu zochepa chabe zomwe zimamveka bwino pambuyo pa masewera olimbitsa thupi kuposa kulowa pang'onopang'ono kusamba kofunda-makamaka pamene kulimbitsa thupi kwanu kumakhudza nyengo yozizira kapena matalala. Ndilo kuphatikiza koyenera kwa kuchira, kupumula, ndi kudzisamalira.

“Maseŵero olimbitsa thupi amaika thupi m’mkhalidwe wa kupsinjika maganizo kwakanthaŵi, motero kumasonkhezera dongosolo lathu lamanjenje lachifundo,” akutero Susan Hart, C.S.C.S., mphunzitsi wa Equinox Tier X wokhala ku Boston. "Ndikofunikira kuti titha kuchepetsa-kulimbitsa thupi tikamaliza masewera olimbitsa thupi ndikupeza mkhalidwe wosakondera pamene tikupita tsiku lathu kapena mphepo yamadzulo."

Mutatha kuchita masewera olimbitsa thupi, kusamba kumatha kukhazika mtima pansi, ndikubwezeretsani koyambira. Apa, momwe mungadziwire luso.

Brush Wouma Zisanachitike

Laura Benge, wamkulu wa spa ku Exhale Spa anati: "Ndi njira yabwino kwambiri yowonjezeretsa kufalikira kwa magazi, kuyambitsanso kuchotsa poizoni, ndikuthandizira kuthana ndi ma lymph system m'thupi." Gwiritsani ntchito burashi yokhala ndi zikwapu zolimba, kuthamangira kumtima ndi zikwapu zazitali zamphamvu. Yambani ndi mapazi anu ndikukweza miyendo yanu, m'mimba, mikono, ndi mikono, akutero. "Zimaperekanso kutulutsa thupi lonse, zomwe ndizofunikira kuti khungu liwonekere mwatsopano komanso lowala." (Ingokumbukirani kunyowa pambuyo pake!)

Sungani Madzi Otentha, Osati Otentha Kwambiri

Minofu imachira bwino pambuyo pothana ndi masewera olimbitsa thupi ikatenthedwa-osati kuzizira, malinga ndi kafukufuku yemwe wangotulutsidwa kumene ku Journal of Physiology.

"Masamba ofunda ofunda amapereka kutentha kwachinyezi, chomwe ndi mtundu wopindulitsa kwambiri wa kutentha kwa kukonzanso minofu ndi kuchira," akutero Katrina Kneeskern, D.P.T., katswiri wamankhwala pa LifeClinic Physical Therapy ndi Chiropractic ku Plymouth, MN. Popeza kuti matupi athu ndi 70 peresenti ya madzi, kutentha kwachinyezi kumatha kulowa mkati mwa minofu ndi minofu, kuwalola kumasuka, akufotokoza motero. "Pambuyo pa masewera olimbitsa thupi, izi zitha kupititsa patsogolo kuchira."

Koma aliyense adasambapo kotentha kwambiri komwe kumakusiyani thukuta (osamasuka) patangopita mphindi zochepa. Mu Journal of Physiology kuphunzira,madzi osamba anali pafupifupi 96.8 madigiri. Ndizofunda mokwanira kuti muwone maubwino koma osatentha kwambiri kuti mulowemo kwa mphindi 20, nthawi yochulukirapo yomwe imapatsa dongosolo lamanjenje ndi ziwalo zanu nthawi kuti musinthe komanso kupumula, akutero Kneeskern.

Gwiritsani Ntchito Mchere wa Epsom

Mchere wa Epsom si mchere kwenikweni, koma kusakaniza kwa mchere wofunikira, makamaka magnesium - electrolyte yofunikira yomwe imagwira ntchito ya minofu, mitsempha, ndi mtima.

Ngakhale palibe kafukufuku wambiri pa Epsom salt, lingaliroli ndilakuti kulowetsa m'mchere motsutsana ndi kudya zakudya zomwe zili ndi magnesium mkati mwake zimadutsa njira yogaya, kuthamangitsa kuyamwa, akutero Kneeskern. Ayi, simungathe "kuchotsa detox" kuchokera kusamba lamchere la Epsom, koma magnesium angathe kuthandizira pakutupa, kupweteka kwa minofu, ndikuchira, akuwonjezera Hart. (Yesani Njira Yoyeserera Yamchere Yoyera ya Dr. Teal, $ 5; amazon.com.)

Fufuzani Lavender

Kafukufuku wapeza kuti kununkhira kwa lavenda kumatha kukhazika mtima pansi, kutsitsa kupsinjika ndi nkhawa, komwe kumatsitsimutsa thupi ndi malingaliro anu mukamaliza kulimbitsa thupi. Hart amakonda kuyatsa makandulo onunkhira a lavender-koma mutha kugwiritsanso ntchito chosamba chamchere cha Epsom chokhala ndi mafuta ofunikira a lavender osakanikirana, kapena yesani chigoba chakumaso cha lavender mukamaviika. (Zokhudzana: Kodi Mafuta Ofunika Ndi Chiyani Ndipo Ndiovomerezeka?)

Onjezani Kutu

Kuphatikiza pa kukhala kosangalatsa, thovu limodzi limakhala ngati zotetezera, kusungira madzi osambira kutentha kwa nthawi yayitali, akutero Hart. Komanso: "Ndizovuta kwambiri kumizidwa mumadzi osambira osatulutsa mpweya waukulu, wokondweretsa."

Sinkhasinkhani

Kusamba kumatha kukhala malo abwino opangira malo okhala. Yatsani nyimbo zopumula, yatsani makandulo, tsitsani magetsi-chilichonse chomwe mungafune kuti nthawi yanu ikhale yanu.

Hart amakondanso pulogalamu yotchedwa CBT-i Coach. "Pali chinthu chachikulu pa pulogalamuyi yotchedwa Quiet Your Mind, yomwe imakupangitsani kuyendetsa zithunzi kudzera m'nkhalango, magombe, kapena china chophweka monga kuwunika thupi," akutero. "Iyi ndi njira yabwino yophunzitsira kusinkhasinkha, makamaka kwa iwo omwe atha kukhala achilendo pazonse zosinkhasinkha."

Kneeskern imayang'ana kwambiri mantra. "Ndimagwiritsa ntchito 'Sat Nam' yomwe ku Kundalini Yoga imatanthauza 'chidziwitso chenicheni,' akutero. "Ngakhale sungaletse 'monkey chatter,' pitilizani kupuma ndipo musanadziwe, zidzakhala zosavuta pakapita nthawi. Monga china chilichonse m'moyo, chizolowezi ndichomwe chimasintha chizolowezi chilichonse, machitidwe, kapena moyo."

Onaninso za