Momwe Mungagonjetse Kusungulumwa Mu Nthawi Ya Kusokonezeka Kwa Anthu

Zamkati

• Kulumikizana Kwachisoni & Ubwino
• Momwe Mungapirire Kusungulumwa Panthawi ya Coronavirus
• Sinthani Maganizo Anu
• Gwiritsani Ntchito Mphamvu ya 15
• Kulitsani Mitundu Yosiyanasiyana Ya Ubale
• Muzicheza Motetezeka
• Thandizani Ena — Inunso
• Pindulani Kwambiri pa Intaneti
• Gawani Chakudya ndi Quaranteam Yanu
• Onaninso za

Maubwenzi apamtima omwe muli nawo ndi anzanu, abale, ndi anzanu sikuti amangolemeretsa moyo wanu komanso amalimbitsa ndikuwonjezera. Kafukufuku wochulukirapo akuwonetsa kuti kulumikizana kumathandizira kuti anthu aziyenda bwino m'malingaliro komanso mwakuthupi, ndikuti popanda iwo, thanzi lanu likhoza kuvutika, komanso luso lanu lamalingaliro ndi kuzindikira.

“Ubale umapereka tanthauzo ndi cholinga cha moyo wanu,” akutero Julianne Holt-Lunstad, Ph.D., pulofesa wa psychology ndi neuroscience pa Brigham Young University, yemwe waphunzira kusungulumwa kwambiri. Vivek Murthy, MD, yemwe kale anali dokotala wamkulu wa zachipatala komanso wolemba buku la " Pamodzi: Mphamvu Yakuchiritsa Yolumikizana Ndi Anthu Mdziko Losungulumwa Nthawi Zina (Buy It, $28, bookshop.org).

Komabe, ambiri mwa ife akusowa kulumikizana - ndipo izi zinali zowona mliri wa coronavirus usanatikakamize kudzipatula, akatswiri akutero. Mu kafukufuku wa Cigna kumayambiriro kwa chaka chino, 61 peresenti ya akuluakulu a ku United States adanena kuti ali osungulumwa, 7 peresenti kuchokera ku 2018. Kusungulumwa kumapezeka m'magulu onse azaka ndi madera, akutero Dr. Murthy. Paulendo womvetsera wapadziko lonse monga dokotala wamkulu wa opaleshoni, adamva nkhani za kusungulumwa kuchokera kwa ophunzira aku koleji, osakwatiwa ndi okwatirana, achikulire, ngakhale mamembala a Congress. "Anthu onsewa anali kulimbana nawo," akutero. “Ndikamaphunzira mozama za kafukufukuyu, m'pamenenso ndinazindikira kuti kusungulumwa kuli ponseponse ndipo ndi kofunika kwambiri ku thanzi lathu.”

Kulumikizana Kwachisoni & Ubwino

Mavuto omwe kusungulumwa kumakupangitsani kukhala nawo akhoza kukhala ndi zovuta zazikulu mthupi lanu ndi malingaliro anu. “Anthu ndi anzathu. Kuyambira kale, kukhala m'gulu lofunika kwambiri kuti tikhale ndi moyo, kutiteteza ndi kutiteteza, "akutero a Holt-Lunstad. “Mukapanda kukhala pafupi ndi ena, ubongo wanu umakhala watcheru kwambiri. Mukuyang'ana zoopseza ndi zovuta. Kukhala tcheru kumeneku kumatha kubweretsa nkhawa ndikuwonjezera kugunda kwa mtima, kuthamanga kwa magazi, komanso kutupa. ” (Zogwirizana: Kodi Maganizo Amakhudza Kusokonekera Kwa Anthu Ndiotani?)

Kupsinjika uku sikukhalitsa, zomwe zimakhudza thupi zimatha kukhala zazikulu. Lipoti lotulutsidwa chaka chino ndi National Academies of Sciences, Engineering, and Medicine linapeza umboni wogwirizanitsa kusungulumwa ndi matenda a mtima, kuchepa kwa chidziwitso, ndi dementia. Kafukufuku wina akusonyeza kuti anthu amene ali osungulumwa amakhala pachiwopsezo chokulirapo cha nkhawa ndi kupsinjika maganizo, akutero Dr. Murthy. Ndipo chitha kufupikitsa moyo wanu: "Kusungulumwa kumayambitsidwa ndi chiopsezo cha 26% chowonjezera chiopsezo cha kumwalira koyambirira," akutero a Holt-Lunstad.

Kulumikizana, kumbali ina, kumathandizira kukhala olimba. Kungodziwa kuti muli ndi anthu omwe mungadalire kuwonjezeka kupulumuka ndi 35 peresenti, malinga ndi Holt-Lunstad. Ndipo kukhala ndi maubale osiyanasiyana - abwenzi, abale apafupi, oyandikana nawo, kulimbitsa thupi - kumawoneka ngati kumalimbitsa chitetezo chamthupi. "Kafukufuku wina wochokera ku Yunivesite ya Carnegie Mellon adawonetsa kuti kukhala ndi ubale wosiyanasiyana kumakupangitsani kuti musatenge kachilomboka ndimatenda opumira," akutero. "Kulumikizana ndi anthu ndi chimodzi mwazinthu zosayamikiridwa zomwe zimatikhudza kwambiri."

Momwe Mungapirire Kusungulumwa Panthawi ya Coronavirus

Ngakhale sitingakhale limodzi mwakuthupi pakadali pano, akatswiri amawona kuti iyi ndi nthawi yoti tiunikenso ndikukonzanso ubale wathu. "Mavuto atha kutithandiza kuyang'ana - amabweretsa kumvetsetsa m'miyoyo yathu," akutero Dr. Murthy. “Kupatukana ndi ena kwatipangitsa kuzindikira kuti timafunikira wina ndi mnzake. Chiyembekezo changa ndi chakuti tatuluka mu izi ndikudzipereka kwathunthu kwa wina ndi mnzake. ”

Pakadali pano, nayi momwe mungapangire mgwirizano tsopano ndikuthana ndi kusungulumwa panthawi ya mliri wa coronavirus.

Sinthani Maganizo Anu

"M'malo mongoganiza zokhazika pakhomo panu ngati zoipa, muziwone ngati mwayi," atero a Dan Buettner, wolemba Kitchen Blue Zones: Maphikidwe 100 Okhala ndi Moyo mpaka 100 (Buy It, $ 28, bookshop.org), yemwe adaphunzira madera adziko lapansi komwe anthu amakhala nthawi yayitali kwambiri. Khalani ndi nthawi yabwino ndi aliyense amene muli naye kunyumba, kaya ndi mwamuna kapena mkazi wanu, ana anu kapena makolo anu, ndipo muziwadziwa bwino kwambiri.” (Zogwirizana: Kupatula Kotani Kudziko Lachilendo Ndikukhala M'galimoto Ya Van Kundiphunzitsa Kukhala Ndekha)

Gwiritsani Ntchito Mphamvu ya 15

Kuti athane ndi kusungulumwa panthawi ya coronavirus, kuyimba foni kapena FaceTime munthu amene mumamukonda kwa mphindi 15 patsiku, akutero Dr. Murthy. "Ndiyo njira yamphamvu yolumikizira moyo wanu watsiku ndi tsiku," akutero. “Chotsani zododometsa zonse ndikuyang'ana kwambiri munthu wina. Khalani nawo kwathunthu, mvetserani mwatcheru, ndikugawana momasuka. Pali china chake chamatsenga komanso champhamvu pazochitika zamtunduwu. ”

Kulitsani Mitundu Yosiyanasiyana Ya Ubale

Timafunikira mitundu itatu yolumikizana m'miyoyo yathu, akutero Dr. Murthy: anthu omwe amatidziwa bwino, monga mnzathu kapena bwenzi lapamtima; gulu la mabwenzi amene tingakhale nawo madzulo kapena Loweruka ndi Lamlungu kapena kupita kutchuthi; ndi gulu la anthu omwe amagawana zomwe timakonda kapena zokonda zathu, monga gulu lodzipereka kapena gulu lochita masewera olimbitsa thupi. Kuti muthane ndi kusungulumwa panthawi ya coronavirus, lembani mfundo kuti mupange kulumikizana kuderali. (Ngati simukudziwa momwe mungachitire izi, tsatirani malangizo awa amomwe mungapangire anzanu mutakula.)

Muzicheza Motetezeka

Laurie Santos, Ph.D., pulofesa wa zamaganizo pa yunivesite ya Yale, ananena kuti: “Mwachibadwa, ndife anyani, choncho n’zomveka kuti kukhala ndi anthu ena kumatithandiza kukhala osangalala. Labu Losangalala Podcast. Palinso umboni wosonyeza kuti kukhala ndi anthu ena kumapangitsa kuti zinthu ziziyenda bwino m’moyo.”

Kuthera nthawi pamodzi ndi kopindulitsa, ndipo kugawana zinthu kungapereke chilimbikitso chachikulu, kafukufuku amasonyeza. Chofunikira ndikufufuza mwachangu njira zolumikizirana. "Anthu akuchita zinthu zambiri mwadala monga Zoom dinner komanso kuyenda kutali ndi anzawo," akutero Santos. "Ngati tili opanga, kudzipatula sikuyenera kutanthauza kusadukidwa."

Kapena, konzani nthawi yosangalatsa yotalikirana ndi anthu, akutero Buettner. "Ndi njira yabwino yopezera ubale ndi anansi anu." Mutha kuyambitsanso "quaranteam," gulu lomwe limakhala limodzi ngakhale sakhala limodzi. "Zimatanthawuza kuti nonse mumawona machitidwe otetezedwa ndipo simukuyanjana kunja kwa bubble yanu," akutero Dr. Murthy. "Mwanjira imeneyi, mutha kusonkhana kuti mulimbikitse kulumikizana kwanu." (Muthanso kutenga chimodzi mwazosangalatsa izi ndi anzanu.)

Thandizani Ena — Inunso

Ntchito ndi njira yothetsera kusungulumwa, atero Dr. Murthy. Kuphatikiza apo, kafukufuku akuwonetsa kuti kuchitira ena zinthu kumatipangitsa kukhala achimwemwe, akutero Santos. “Yang’anani kwa mnansi ndi kuwona ngati mungawagulire zinthu,” akutero Dr. Murthy. “Imbirani foni mnzanu amene mukumudziwa kuti akulimbana ndi nkhawa kapena kupsinjika maganizo. Pali njira zosiyanasiyana zimene tingathandizire anthu pa nthawi yovutayi.”

Pindulani Kwambiri pa Intaneti

Mphindi 20 zokha zolimbitsa thupi mwamphamvu kwambiri zipangitsa kuti mankhwala anu a muubongo azitha kupopera, asayansi apeza - koma zotsatira zamphamvu pakukhala bwino kwanu sizimathera pamenepo. "Ma mankhwala omwewa amawonjezera chisangalalo chomwe mumapeza polankhulana, kuseka, ndi kugwira ntchito ndi anthu - ngakhale mukulankhulana kutali - ndipo nthawi zambiri zimakulitsa chidaliro pakati pathu," akufotokoza motero Kelly McGonigal, katswiri wa zamaganizo, Ph.D ., wolemba wa Chisangalalo cha Movement (Buy It, $25, bookshop.org). "Kuchita masewera olimbitsa thupi kumatipangitsa kukhala kosavuta kwa ife kudzidutsa tokha ndikumverera kuti tili olumikizidwa ndi china chachikulu, monga madera athu." (PS ichi ndichifukwa chake muyenera kuchita masewera olimbitsa thupi ngakhale simukusangalala.)

Tithokoze ndi zoulutsira mawu ndi zina zomwe zikuchitika pompopompo, zochita nthawi yeniyeni, titha kukumana ndi anzathu kuti titha kulumikizana ndi mliri wa coronavirus. Situdiyo monga Barry's Bootcamp ndi ophunzitsa ma celeb ngati a Charlee Atkins amapereka magawo a Instagram Live, masamba ngati BurnAlong amakulolani kujowina aphunzitsi, ndipo Peloton imabweretsa makalasi amoyo ndi oyang'anira pazenera lanu momwe mumayendera.

Gawani Chakudya ndi Quaranteam Yanu

Buettner anati: "Kudya kumapereka mipata itatu patsiku yolumikizana ndi anthu omwe ndiofunika kwa ife." "Ku Blue Zones, anthu amapanga mwambo wodyera kukhala wopatulika. Sizikambirana, makamaka chakudya chamadzulo. Ndiyo nthawi yomwe banja limakumana ndikutsitsa tsiku lawo. Ndizokhudza kugawana zomwe zimachitikira anthu ndi ena omwe amawakonda. "

"Chimodzi mwazinthu zasiliva za mliriwu ndikuti anthu ali ndi mwayi wophunziriranso luso lophika kunyumba, zomwe zimatipatsa mwayi wothetsa nkhawa komanso kugwirizana," akutero. "Mukusintha pokonzekera chakudyachi kuti pakhale mahomoni, mwakonzeka kudya popanda mahomoni opsinjika omwe amakulepheretsani kugaya chakudya. Kafukufuku akuwonetsa kuti anthu omwe amadya ndi mabanja awo amadya pang'onopang'ono komanso athanzi kuposa momwe angakhalire akanakhala okha. ”

Zomwe zili munkhaniyi ndizolondola monga nthawi yolemba.Pomwe zosintha za coronavirus COVID-19 zikupitilizabe kusintha, ndizotheka kuti zina ndi zina zomwe zanenedwa m'nkhaniyi zasintha kuyambira pomwe zidasindikizidwa koyamba. Tikukulimbikitsani kuti mumayang'anitsitsa pafupipafupi ndi zinthu monga CDC, WHO, ndi dipatimenti yazaumoyo yakwanuko kuti mumve zambiri zamtunduwu komanso malingaliro awo.

Shape Magazine, nkhani ya Okutobala 2020

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