Mmene Kugona Kumalimbikitsira Chitetezo Chanu, Malinga ndi Sayansi

Zamkati

• Momwe Kugona Kumakhudzira Chitetezo Cha M'thupi Lanu
• Mukufuna Kugona Mochuluka Bwanji Kuti Chitetezo Chamthupi Chimalimbitsa
• Momwe Mungasinthire Kugona Kwanu Kuti Mukhale Ndi Chitetezo Champhamvu Cha Mthupi
• Onaninso za

Ganizirani za kugona mukamachita masewera olimbitsa thupi: mapiritsi amtundu wamtundu omwe amathandizira thupi lanu. Ngakhale zili bwino, njira yaumoyo iyi ndi njira yopanda mphamvu yolimbikitsira chinthu chofunikira kwambiri kuti mukhale athanzi, chomwe ndi chitetezo chanu chamthupi.

"Kugona ndichinthu chogwira ntchito, kumabwezeretsa khungu lililonse m'thupi mwathu kuti lizigwira bwino ntchito, ndipo kwawonetsedwa kuti kumalimbitsa chitetezo chamthupi," atero a Nancy Foldvary-Schaefer, DO, director of the Sleep Disways Center ku Cleveland Clinic Neurological Institute .Nayi DL.

Momwe Kugona Kumakhudzira Chitetezo Cha M'thupi Lanu

Pali chifukwa chomwe madokotala amalimbikitsira kupuma mukadwala: Ndipamene thupi limakonzedwa kuti lisese kwa omwe akuukira. Phunziro mu Zolemba pa Zamagetsi Zoyesera idawonetsa kuti mawonekedwe ofunikira omwe amathandizira ma T cell kuti azilowera pazolinga zawo adayambitsidwa kwambiri atagona, mwina kuwalimbikitsa kuchita bwino. (Chikumbutso: Maselo a T ndi mtundu wa selo loyera lomwe limathandiza kuteteza thupi kumatenda.)

Panthawi imodzimodziyo, mahomoni opsinjika maganizo, omwe amawonjezera kutupa m'thupi ndi kulepheretsa ntchito ya maselo a T omwe amapha tizilombo toyambitsa matenda, amakhala otsika kwambiri. Thupi lanu limapangitsanso chitetezo chokwanira, chotchedwa cytokines, mukamagona. "Izi zimayambitsa chitetezo chamthupi pakakhala china chake chikuchitika," akufotokoza a Christian Gonzalez, naturopath ku Los Angeles. Kutanthauzira: Kugona ndi chitetezo chanu chamthupi chimalumikizana kwambiri.

Kugwira zzz pamene mukudwala kungathandizenso thupi kusunganso magulu ena achitetezo. M'kafukufuku waposachedwa wa University of Pennsylvania wokhudza ntchentche, omwe amagona mowonjezera adawonetsa kuchuluka kwa tinthu tating'onoting'ono toyambitsa matenda otchedwa anti-microbial peptides, motero, amachotsa mabakiteriya m'matupi awo bwino kwambiri kuposa omwe amasowa tulo kwa sabata. . "Kumasuliridwa kwa anthu, kugona tulo nthawi zonse kumatanthauza kuti kungatenge nthawi yayitali kuchira chifukwa mulibe mphamvu yochepetsera kuwonongeka kwa matendawa," akutero a Julie Williams, Ph.D., wolemba nawo komanso pulofesa wofufuza za sayansi ya ubongo . "Kafukufukuyu akuwonetsa kuti kugona mokwanira tsiku lililonse ndiye chinthu chabwino kwambiri." (Zogwirizana: Kodi Kugona Kokwanira Sikukuyenerani?)

Mukufuna Kugona Mochuluka Bwanji Kuti Chitetezo Chamthupi Chimalimbitsa

Kugona maola asanu ndi awiri kapena asanu ndi anayi tulo usiku uliwonse kumangopita kuposa kumva kuti wabwezeretsedwanso. "Ngati simukugona mokwanira, kupanga ma cytokine kusokonezedwa," akutero a Gonzalez. Kuphatikiza apo, mukulitsa kutupa thupi lonse, zomwe zimakupangitsani kuti muzitha kudwala matenda osatha. "Kutupa ndizomwe zimayambitsa matenda a autoimmune, nyamakazi, matenda amtima, ndi shuga," akutero Gonzalez. (FYI, kugona kumakhalanso kopindulitsa kwambiri pakukula kwa minofu.)

Ngati mukukumana ndi matenda, mungafune kulemba ola limodzi. Pakufufuza kwina ku Penn's Perelman School of Medicine, Williams ndi anzawo adapeza kuti popanga imodzi mwa ma anti-microbial peptide (yotchedwa nemuri, pambuyo poti liwu lachi Japan loti tulo) lidawonjezeka mu ntchentche, adagona ola limodzi kwinaku akumenya matenda - ndikuwonetsa kupulumuka kwabwinoko. "Nemuri anali wokhoza kuwonjezera kugona ndipo yekha anali wokhoza kupha mabakiteriya," akutero Williams.

Kaya peptide imagogoda thupi kuti igwire bwino ntchito yake kapena imayambitsa kugona ngati zoyipa sizikudziwika, koma ndi umboni winanso woti chitetezo chokwanira ndi kugona zimalumikizana. "Ola silikumveka ngati lalikulu, koma lingalirani nthawi yopuma masana kapena kugona kwanu kwa ola limodzi," akutero. "Ngakhale simukudwala, ola lowonjezeralo limatha kumva bwino."

Momwe Mungasinthire Kugona Kwanu Kuti Mukhale Ndi Chitetezo Champhamvu Cha Mthupi

Popeza momwe kugona kwanu kumakhudzira chitetezo cha mthupi lanu, yambani ndikudziyesa nthawi yogona, atero a Bill Fish, woyang'anira wamkulu ku National Sleep Foundation akuti: Chokani pazenera mphindi 45 musanalowe, ndikusungitsa chipinda chanu chogona mdima.

Kuti mudziwe ngati mukuyang'ana maso mokwanira, yang'anani ntchito yotsata tulo pamagulu a zochitika ngati Fitbit ndi Garmin, yomwe imatha kuwulula mlingo wanu wausiku (kafukufuku watsopano m'magaziniyi. Gona adapeza mitundu yotereyi kukhala yolondola kwambiri). (Onani: Ndinayesa mphete ya Oura kwa Miyezi iwiri - Izi ndi Zomwe Muyenera Kuyembekezera kuchokera kwa Tracker)

Ngati mukuvutikabe, "yang'anani m'malo opumula amthupi lanu, kuyambira kumapazi anu ndikukwera," akutero Fish. Ndipo koposa zonse, khalani osasinthasintha. "Pita ukagone ndikudzuka pazenera lomwelo la mphindi 15 m'mawa uliwonse ndi usiku," akutero. "Izi pang'onopang'ono zikonzekeretsa malingaliro anu ndi thupi lanu kugona ndikukuphunzitsani nthawi yodzuka mwachilengedwe m'mawa uliwonse."

Shape Magazine, Okutobala 2020 ndi Okutobala 2021

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