Kuyeserera Kudzisamalira Kungakulitse Chitetezo Cha Mthupi Lanu - Nayi Momwe

Zamkati

• Pangani Ntchito Zomwe Zilipo
• Khalani ndi Chizoloŵezi Chosinkhasinkha
• Onaninso za

Ngakhale popanda kulemera kwa mliri, kupsyinjika kwa tsiku ndi tsiku kumatha kukusiyani ndikumatulutsa mahomoni opsinjika mthupi lathu - omwe pamapeto pake amakulitsa kutupa ndikuchepetsa chitetezo chamthupi.

Koma pali kukonza: "Pamene tikhala ndi makhalidwe odzisamalira, timachepetsa kukhudzidwa kwa thupi lathu, kapena kutsitsimuka kwa dongosolo lamanjenje lachifundo, ndikuyambitsa dongosolo lathu lopuma, lomwe limatchedwanso parasympathetic nervous system," anatero Sarah Bren, Ph.D. ., katswiri wa zamaganizo ku Pelham, New York. "Thupi lathu limasiya kupanga cortisol ndi adrenaline, ndipo kugunda kwa mtima wathu kumatha kuchepa."

Kuphatikiza apo, njira zodziyang'anira zokhazokha zimachitika mosavuta ndipo sizilipira kalikonse. Phatikizani machitidwe omwe amathandizidwa ndi sayansi mumachitidwe anu kuti chitetezo chamthupi chanu chikhale cholimba.

Pangani Ntchito Zomwe Zilipo

Pakafukufuku wina ku Harvard, omwe adatenga nawo mbali adadzinena kuti ndi achimwemwe kwambiri pomwe amangoyang'ana zomwe achita m'malo moganiza zina. (Malinga ndi ochita kafukufukuwo, malingaliro a anthu akungoyendayenda pafupifupi theka la nthawiyo.) Nchiyani chimapangitsa mndandanda wazinthu zomwe zimayang'aniridwa moyenera ndikuwonjezera chisangalalo? Zinthu zitatu zomwe zidadzuka pamwamba: kuchita masewera olimbitsa thupi, kumvera nyimbo, ndikupanga chikondi.

Chotsatira, lemberani mafoni sabata iliyonse, kapena mudzakumane ndi bwenzi lapamtima poyenda madzulo, atero a Francyne Zeltser, katswiri wama psychology ku New York. "Izi zitha kukhala zokhalitsa kuposa ntchito zina zomwe mumasankha panthawi yanu," akutero Zeltser. Zowonadi, kafukufuku wina wochokera ku Harvard adapeza kuti kukhala ndiubwenzi wapafupi kumaneneratu kuchepa kwamaganizidwe ndi thupi m'moyo wina ndipo kutithandizanso kukhala ndi moyo wautali, wosangalala. (Yogwirizana: Mgwirizano Wapakati pa Chimwemwe ndi Mthupi Lanu)

Khalani ndi Chizoloŵezi Chosinkhasinkha

Ofufuza ku yunivesite ya Wisconsin-Madison adapeza kuti kusinkhasinkha kungathe kupititsa patsogolo chitetezo cha mthupi. Ophunzira nawo kafukufukuyu adabayidwa ndi katemera wa chimfine. Theka la iwo anaphunzitsidwanso kulingalira, pamene ena sanatero. Pambuyo pa masabata asanu ndi atatu, gulu lolingalira lidawonetsa milingo yayikulu yama antibodies, ndikuwapatsa luso lotha kulimbana ndi chimfine. (PS kuyankha mwamphamvu kwa chitetezo chamthupi sikuli phindu lokhalo la kusinkhasinkha.)

Momwe mungayendetsere Zen iyi? "Mbali ina yodzisamalira ndikudziimba mlandu pakuchita," akutero Zeltser. "Nthawi zambiri ndi chinthu choyamba kutuluka pawindo china chake chikatuluka." Menyani izi popeza mphindi 10 pa tsiku lanu - chinthu choyamba m'mawa, kapena mutangotha ​​nkhomaliro - kuti mugwirizane ndi ntchito yodzisamalira ngati kusinkhasinkha motsogozedwa, akutero. Yesani mapulogalamu osinkhasinkha osavuta, monga Moyo Wanga kapena Buddhify, omwe amakupangitsani kudutsa m'maganizo osiyanasiyana.

Magazini ya Shape, June 2021

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