Kulumikizana Pakati pa Kugona ndi Khansa ya M'mawere

Zamkati

• Tsekani Zosokoneza
• Khalani ndi Window ya Maola Awiri
• Gwiritsani Ntchito Mood Lighting
• Onaninso za

Mwinanso mukudziwa kuti kugona ndikofunikira pakulimbitsa thupi, kulakalaka kudya, komanso kuphwanya kulimbitsa thupi kwanu - koma ukhondo woipa ungakhale ndi zotsatirapo zoyipa kwambiri. Nthawi yomwe mumagunda pilo komanso momwe diso lanu limakhalira lingakhudze vuto lanu la khansa ya m'mawere, kafukufuku akuwonetsa. Kusokonezeka kwa kayimbidwe kanu ka circadian, komwe kumatha chifukwa cha kugona kosagona, kumatha kuyambitsa khansa ya m'mawere.

"Zinthu monga kuwala kapena phokoso zimatha kupondereza melatonin usiku, pomwe milingo imayenera kukhala yayikulu. Thupi limayankha potulutsa estrogen m'mazira osunga nthawi masana momwe limakhalira," akutero Carla Finkielstein, Ph.D., pulofesa wothandizira ku Virginia Tech Carilion School of Medicine. Nthawi zina, kutulutsidwa kosasintha, kosakonzekera kwa mahomoni ngati awa kumatha kuonjezera khansa.

Nthawi zina usiku woyipa palibe chodetsa nkhawa, koma chilichonse chomwe chimachotsa z zanu nthawi zonse ndichakuti. Malangizo atatuwa akuthandizani kupumula usiku komwe mukufuna.

Tsekani Zosokoneza

Kudzuka kawiri konse usiku kumalumikizidwa ndi kuwonjezeka kwa 21% pachiwopsezo cha khansa ya m'mawere, kafukufuku mu European Journal of Cancer Kupewa ziwonetsero. Kugona kwagawanika kumasintha maselo oyera a magazi m'njira yomwe imalimbikitsa kukula kwa chotupa, malinga ndi kafukufuku wakale wa mbewa, akutero Dorraya El-Ashry, Ph.D., mkulu wa sayansi ya Breast Cancer Research Foundation.

Chitani zinthu zokuthandizani kuti mugone mokwanira. Mwachitsanzo, ngati mumakhala mumsewu wopanga phokoso, ganizirani zopeza makina apinki. (Phokoso la pinki ndilofanana ndi phokoso loyera koma latsimikiziridwa kuti limalimbikitsa kugona bwino.) Ngati nthawi zambiri mumadzuka ndi zilonda zapakhosi kapena zapakhosi, mutha kuluma; Azimayi 88 ​​pa 100 aliwonse amatero, koma 72 peresenti okha ndi amene amadziwa. Kusintha malo ogona, kutenga pilo watsopano, kapena kuvala choteteza pakamwa kungathandize; funsani dokotala wanu kapena wamano kuti akuthandizeni. (Zogwirizana: Kafukufuku Apeza Kuti 'Tulo Tokongola' Ndizochitikadi)

Khalani ndi Window ya Maola Awiri

Kafukufuku wasonyeza kuti kusinthana kwa usiku, komwe mumagwira ntchito mausiku atatu kapena kuposerapo pamwezi kuwonjezera pa masinthidwe a masana, kumatha kukulitsa chiwopsezo cha khansa pakapita nthawi chifukwa koloko ya thupi lanu silingasinthe. Finkielstein akuti: "Kusokonekera kwa circadian kumeneku kumakhudza kwambiri khansa komanso kunenepa kwambiri, matenda amtima, ndi kutupa." Cholinga chodzuka ndikugona mkati mwazenera ziwiri tsiku lililonse kuti muchepetse zovuta. (Zokhudzana: Choipa Ndi Chiyani: Kusowa Tulo Kapena Kusokoneza Tulo?)

Gwiritsani Ntchito Mood Lighting

Chimodzi mwazinthu zomwe zimachepetsa kuchuluka kwa melatonin usiku ndikuwala kwambiri. "Kafukufuku wa zinyama akuwonetsa kuti kuzungulira kwa chizungulire komwe kumachitika chifukwa cha kuwonekera kosalekeza kwa mdima wakuda kumathandizira kukula kwa matenda oyipa, monga khansa ya m'mawere," akutero Finkielstein.Chepetsani kuchuluka kwa kuwala komwe mumakhala nawo ola limodzi kapena awiri musanagone, El-Ashry akuti. Mwachidziwikire, yesani kuyatsa kandulo kwamakandulo - kutanthauza kuti mokwanira kuti muwone komwe mukupita. Zimitsaninso zamagetsi anu msanga. (Onani: Maski Ogona Abwino Kwambiri Oletsa Kuwala, Malinga ndi Ndemanga za Amazon)

Magazini ya Shape, October 2019

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