Momwe Magawo Atatu Awa Amakhudzira Thanzi Lanu

Zamkati

• Momwe mumagonera zimakhudza momwe thupi lanu limathetsera zinyalala ndi zowawa
• Gonani kumanzere kwanu kuti mukhale ndi thanzi labwino
• Mapindu ogona pambali
• Zotheka kuthekera kwakugona
• Malangizo a Pro ogona mbali yanu
• Bwererani kuzoyambira kuti muchepetse ululu
• Kugona kumbuyo kungathandize
• Malangizo a Pro akugona kumbuyo kwanu
• Phatikizani mapilo kuti muyesere
• Kugona pamimba pako ndi nkhani zoipa
• Malangizo oyika malo ogona m'mimba mwanu
• Gonani tulo tabwino

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Momwe mumagonera zimakhudza momwe thupi lanu limathetsera zinyalala ndi zowawa

Tikamadziyesa tokha poyerekeza ndi studio ya yoga kapena kukweza zolemetsa kumalo ochitira masewera olimbitsa thupi, timayang'anitsitsa mawonekedwe athu kuti tipewe kuvulala ndikupeza phindu lalikulu pantchitoyi.

Zomwezo ziyenera kupita kukagona.

Malo athu ogona amafunikira thanzi lathu. Zimakhudza chilichonse kuyambira muubongo mpaka m'matumbo. Tikudziwa kuti kusapeza tulo tokwanira kungatipangitse kumva ngati olimba ngati sloth. Koma ngati mukusintha maola asanu ndi awiri kapena asanu ndi atatu kuti mukwaniritse zosowa zanu zauchikulire koma mukudzuka mukumva kusowa kolowera, mungafunikire kuwunikiranso zomwe mukuchita mthupi lanu magetsi atatuluka.

Gonani kumanzere kwanu kuti mukhale ndi thanzi labwino

Kugona kumanzere kuli ndi ukadaulo waluso kwambiri komanso wothandizidwa ndi sayansi. Ngakhale matupi athu amawoneka ofanana kwambiri, matupi athu amatipangitsa kukhala osakanikirana mkati. Momwe timapumulira zimakhudza momwe makina athu amawongolera ndikusintha zinyalala - zomwe ziyenera kukhala gawo lazolinga zathu zonse zathanzi.

Mutha kutsata zolimbitsa thupi, kudya kadzutsa wathanzi, kapena kuyamba tsikulo ndi malingaliro atsopano. Bwanji osapereka chidwi chanu chimodzimodzi?

Kwa ena, matumbo amayenda ngati wotchi. Koma ena omwe ali ndi matenda opweteka a m'mimba omwe ali ndi vuto la kudzimbidwa, matumbo aulesi, matenda opatsirana am'mimba, kapena matenda ena am'mimba amatha kuvutika kuti awononge izi. Ndiye bwanji osalola kuti mphamvu yokoka igwire ntchitoyi?

Yambani kumanzere kwanu usiku kuti mupewe kutentha pa chifuwa ndikulola mphamvu yokoka kuti isunthire zinyalala kudzera m'matumbo anu. Mbali zina ngati phewa lanu likukuvutitsani. Ikani mtsamiro wolimba pakati pa mawondo anu ndikukumbatira umodzi kuti muthandizire msana wanu.

Mukamagona kumanzere kwanu usiku, mphamvu yokoka imatha kuthandizira kuwononga ulendowu kudzera pa koloni yomwe ikukwera, kenako kupita koloni yopingasa, kenako ndikuiponya koloni yotsika - ndikulimbikitsa ulendo wopita kuchimbudzi m'mawa.

Mapindu ogona pambali

• Zothandizira chimbudzi. Matumbo athu ang'onoang'ono amatumiza zinyalala m'matumbo athu akulu kudzera pa valavu ya ileocecal, yomwe ili m'mimba mwathu kumanja. (Kulephera kwa valavu iyi kumathandizira pamavuto am'mimba.)
• Amachepetsa kutentha kwa chifuwa. Lingaliro loti kumanzere kumathandizira zothandizira kugaya ndi kutaya zinyalala zidachokera ku mfundo za Ayurvedic, koma kafukufuku wamakono amathandiziranso lingaliro ili. Omwe anali nawo pa 10 adapeza ubale pakati pa kugona kumanja ndikuwonjezera kutentha kwa chifuwa (komwe kumatchedwanso GERD) kuposa momwe amagonera kumanzere. Ochita kafukufuku akuti ngati titagona kumanzere, m'mimba ndi timadziti tawo ta m'mimba timatsika poyerekeza ndi kholingo pamene tikugona.
• Kuchulukitsa thanzi laubongo. Malingaliro athu amapindula ndi kugona pambali chifukwa tili ndi gunk pamenepo, nawonso. Poyerekeza ndikumagona kumbuyo kapena m'mimba, kugona kumanzere kapena kumanja kwanu kumathandiza thupi lanu kuchotsa zomwe zimatchedwa zinyalala zapakati paubongo. Kuyeretsa kwaubongo kumeneku kungathandize kuchepetsa chiopsezo chokhala ndi matenda a Alzheimer's, Parkinson, ndi matenda ena amitsempha.
• Amachepetsa nthawi yopuma kapena kugona tulo. Kugona pambali panu kumapangitsa lilime lanu kuti lisagwere pakhosi panu ndikulepheretsa pang'ono kuyenda kwanu. Ngati kugona kwammbali sikukuchepetsa mkonono wanu kapena mukuganiza kuti simunalandire matenda obanika kutulo, kambiranani ndi dokotala kuti mupeze yankho lomwe likukuthandizani.

Kugona pambali kungakupangitseni kuti mukhale bwenzi labwino ndikukusiyani mupumule bwino.

"Pamwamba pake, kuwonongera kumangowoneka ngati kosasangalatsa, koma anthu ambiri amapezeka kuti ali ndi vuto la kugona," akutero a Bill Fish, mphunzitsi wovomerezeka wa sayansi yogona. Izi zikutanthauza kuti thupi limasiya kupuma kangapo maulendo 20 kapena 30 pa ola limodzi. ”

Zotheka kuthekera kwakugona

• Kupweteka pamapewa. Mutha kusinthira mbali inayo, koma ngati kupweteka kwamapewa kukupitilira, pezani malo ogona atsopano.
• Nsagwada zovuta. Ngati muli ndi nsagwada zolimba, kuikakamiza pamene mukugona mbali yanu kumatha kusiya m'mawa.

Malangizo a Pro ogona mbali yanu

Ambiri aife timakonda kugona tulo. Kafukufuku wa 2017 adazindikira kuti timakhala nthawi yopitilira theka la nthawi yathu tili pambali kapena pambali ya fetal. Ngati mukugona pambali, mumatha kupendekera pang'ono usiku. Palibe kanthu. Ingoyesani kuyamba kumanzere kwanu kuti muyese pamatumbo anu.

Mayendedwe akugona kwammbali

"Muyese kutalika pakati pa khosi lanu ndi kumapeto kwa phewa lanu," akutero Fish. "Pezani mtsamiro womwe umathandizira kutalika kwake kuti mutu wanu ndi khosi lanu zizigwirizana ndi msana wanu."

1. Pezani pilo zomwe zikugwirizana ndi kapangidwe kanu ka kolala.
2. Ikani mtsamiro wolimba pakati pa mawondo anu kuti muthe m'chiuno mwanu ndikuthandizira kumbuyo kwanu.
3. Onetsetsani kuti pilo ndi olimba zokwanira kuti zisagwe.
4. Kukumbatira pilo komanso kuti mukhale ndi malo abwino oti mupumule nkono wanu wapamwamba.
5. Sungani mikono yanu mofanana kwa wina ndi mnzake komanso pansi kapena pansi pa nkhope yanu.

Bwererani kuzoyambira kuti muchepetse ululu

"Pali zabwino zambiri chifukwa chogona kumbuyo kwanu," akutero a Fish. "Choyamba, ndikosavuta kuti msana wanu ukhale wolumikizana."

Kuphatikiza apo, kukhala wokhazikika kumatha kupondereza paphewa kapena nsagwada ndikuchepetsa kupweteka kwa mutu komwe kumachitika chifukwa cha malowa.

Kugona kumbuyo kwanu kumathandizanso kuchepetsa mavuto pochepetsa kupsinjika ndi kupweteka kuchokera kuvulala kwakale kapena zovuta zina.

Kugona kumbuyo kungathandize

• kupweteka kwa m'chiuno
• kupweteka kwa bondo
• nyamakazi
• bursiti
• fibromyalgia
• mphuno yodzaza kapena sinus buildup

Kupeza malo abwino okhala ndi vuto lililonse lopweteka kungakhale kovuta. Koma kuyambira kumbuyo kwanu ndi njira zoyeserera, zoyeserera ndi zolakwika zingathandize.

Gonani pilo ya mphero kapena kwezani mutu wa bedi lanu mainchesi 6. Kunama ndi miyendo kufalitsa kutalika kwa m'chiuno ndipo mikono yanu imafalikira panjira yolozera. Kwezani mawondo anu ndi mtsamiro.

Kugona pambali ndiye njira yotetezeka kwambiri ngati mungafune kapena muli ndi vuto la kugona. Koma njira yokwezera ingathandize pazinthu izi ngati mungakonde kugona chagada. Lankhulani ndi dokotala wanu zomwe zili zabwino kwa inu.

Malangizo a Pro akugona kumbuyo kwanu

"Kusintha malo ogona sikophweka, popeza matupi athu azolowera chizolowezi chathu chogona zaka zambiri," akutero a Fish. "Koma kugwiritsa ntchito pilo m'njira zosiyanasiyana kungathandize kuyambitsa kusintha."

Nawa maupangiri oyenera kuganizira:

1. Tetezani kumbuyo kwanu mwakunyamula pilo pansi pa mawondo anu. Izi zimapangitsa msana wanu kukhala wosalowerera ndale komanso wothandizidwa.
2. Kugona mutafalitsa miyendo ndikutulutsa mikono, ngati woponya zigoli. Mwanjira imeneyi, mudzagawa kulemera kwanu mofananamo ndikupewa kuyika zovuta pamafundo anu. Kukhazikika kumeneku kuli ndi phindu lina lakusungani malo ngati mukudziphunzitsa kugona msana.
3. Yesani mapilo mbali zonse za inu kuthandiza monga zikumbutso. Pamutu panu, sankhani mtsamiro womwe umathandizira kukhwima kwachilengedwe kwa khosi lanu ndikuwongolera msana wanu. Nsomba imati chinsinsi chake ndikupewa kutalika kwa mapilo omwe amapinditsa chibwano chanu pachifuwa.
4. Kwezedwa pamwamba. Kwa anthu omwe ali ndi kutentha pa chifuwa omwe sangathe kugona mbali yawo, gwiritsani ntchito pilo ya mphero kapena kwezani mutu wa bedi lanu mainchesi 6 okhala ndi zotuluka pabedi. Kukwera kumathandizanso kupewa kutsekemera kwa sinus mukakhala ndi mphuno yodzaza kusokoneza tulo tanu. Ikhozanso kuthana ndi kupanikizika kwa nkhope ndi mutu.

Phatikizani mapilo kuti muyesere

• InteVision ($ 44): hypoallergenic, chivundikiro chophatikizidwa, chitha kugwiritsidwanso ntchito kukweza mwendo
• Chozizwitsa Wedge ($ 60): hypoallergenic ndipo imatha
• MedSlant ($ 85): imakweza torso ndi mainchesi 7, hypoallergenic, yotheka, komanso yotetezeka kwa makanda
• Posthera ($ 299): mtolo wosinthika wopangidwa ndi thovu lokumbukira

Kugona pamimba pako ndi nkhani zoipa

Kugona m'mimba ndi no-no pankhani yakugona.

"Ngati mukugona pamimba ndikuwona kuti mukumva kupweteka kwa msana, mwina pali chifukwa," Fish akutichenjeza. "Popeza kuti kulemera kwakukulu kwa thupi la munthu kuli mozungulira pakati panu, chimalizirocho chimakankhira m'tulo mopitirira ndipo chimapangitsa kuti msana wanu usasunthike molakwika, ndikupweteketsa msana ndi khosi."

Phindu lokhalo lomwe mungagone pansi ndikuti zingakuthandizeni kuti mpweya wanu ukhale wotseguka ngati mukukoka kapena kugona tulo. Komabe, njira yam'mbali ndiyabwino.

Ngati zikukuvutani kuti muchepetse kugona m'mimba, gwiritsani ntchito pilo mosabisa kapena ayi. Ikani mtsamiro pansi pa m'chiuno mwanu kuti muchepetse kupanikizika.

Malangizo oyika malo ogona m'mimba mwanu

Nthawi zonse yesetsani kupewa kugona pamimba. Koma ngati simungagone mwanjira ina iliyonse, yesani kuphatikiza malangizo awa:

• Njira ina yomwe mumatembenuzira mutu wanu nthawi zambiri kuti mupewe kuuma kwa khosi.
• Osamangirira mwendo wako mbali imodzi ndi bondo lopindika. Izi zingokuwonongerani msana wanu.
• Samalani kuti musayike mikono yanu pansi pamutu panu ndi pilo. Zitha kupangitsa kuti dzanja lizimiririka, kulira, kapena kupweteka, kapena kukwiyitsa malo anu amapewa.
• Ikani mikono m'malo opangira zigoli m'malo mwake.

Gonani tulo tabwino

Nkhani zonse zakugonazi mwina zakupangitsani kukhala okonzeka kugona pang'ono. Ngati mwatsala pang'ono kugona, kumbukirani kukumbukira mawonekedwe anu ndikupanga zosintha pakufunika kutero. Mupeza malo okhala ndi mapilo omwe amagwirira ntchito zosowa zanu musanadziwe.

Ngati mukuvutika kuti mupeze Zzz zanu zonse, yesani malangizo awa ogona. Kusowa tulo kwanthawi yayitali kumatha kukhala ndi zotsatirapo zazitali komanso zazifupi pa thanzi lanu, chifukwa chake ngati mukuyang'ana padenga usiku kapena mukuvutika kuti mukhale omasuka, pitani kuchipatala. Angathe kulangiza kafukufuku wogona kapena njira zina zothandiza.

Mulole nkhosa zomwe zikukuphonyerani pamutu panu zikhale zochepa ndipo kupumula kwanu kukhale kosangalatsa komanso kosangalatsa.

A Jennifer Chesak ndi mkonzi wolemba mabuku pawokha ku Nashville komanso wophunzitsa kulemba. Amakhalanso woyenda maulendo, kulimbitsa thupi, komanso wolemba zaumoyo pazolemba zingapo zamayiko. Anapeza Master of Science mu utolankhani kuchokera ku Northwestern's Medill ndipo akugwira ntchito yolemba zopeka zoyambirira, zomwe zidakhazikitsidwa ku North Dakota kwawo.