Inde, Zowopsa Zoyambitsa Kulimbitsa Thupi Ndi Chinthu Chenicheni

Zamkati

• Panic Attacks: Zoyambira
• Nchiyani Chimayambitsa Mantha Omwe Amachita Zolimbitsa Thupi?
• Kodi Zochita Zolimbitsa Thupi Zimakopa Kwambiri Kuposa Zina?
• Zomwe Muyenera Kuchita Ngati Mukugwira Ntchito Ndi Kukhala ndi Mantha Owopsa
• Momwe Mungapewere Zowopsa Zoyambitsa Kulimbitsa Thupi
• Onaninso za

Palibe china chosangalatsa kuposa kuthamanga bwino pomwe ma endorphin amakupangitsani kumva kuti muli pamwamba padziko lapansi.

Komabe, kwa anthu ena, kulimbitsa thupi kumeneko kumatha kumva moopsa apamwamba. M'malo mofulumira, kukhala ndi nkhawa kwambiri kumatha kutsatira kulimbitsa thupi, kuchititsa kusokonezeka kwazindikiritso monga kuphwanya kwa mtima, chizungulire, komanso mantha akulu.

Inde, ndi mantha, ndipo akhoza kufooketsa kotheratu, akutero Eva Ritvo, M.D., katswiri wa zamaganizo wa ku Miami—kotero kuti anthu angasokoneze ngakhale zizindikiro zopuwalazi ndi za matenda a mtima.

Kodi izi zikumveka ngati zodziwika bwino? Pemphani kuti mumvetsetse chifukwa chomwe ziwopsezo zomwe zimachitika chifukwa chochita masewera olimbitsa thupi zimatha kuchitika, momwe akumvera, komanso zoyenera kuchita ngati mukuganiza kuti muli pachiwopsezo.

Panic Attacks: Zoyambira

Kuti mumvetsetse momwe mantha amayamba chifukwa cha masewera olimbitsa thupi, zimathandiza kujambula chithunzi cha zomwe zimachitika mthupi lanu nthawi zonse mukakhala ndi mantha.

Dr. Ritvo ananena kuti: “Kuchita mantha kwambiri n’kumakhala koopsa kwambiri kosagwirizana ndi mmene zinthu zilili, ndipo nthawi zambiri zimakhala zosasangalatsa.

Mantha amayamba mkati mwa gawo la ubongo lotchedwa amygdala, lomwe limatchedwa "malo amantha" ndipo limakhala ndi gawo lofunikira pakuyankha kwanu pakuwopseza, malinga ndi Ashwini Nadkarni, M.D., katswiri wazamisala ku Harvard Medical School. "Nthawi iliyonse mukakumana ndi zokopa zomwe zimakupangitsani mantha, ubongo wanu umatenga chidziwitso chazomwe zimachokera pachiwopsezo (mwachitsanzo, chitha kukhala chowoneka, chogwirika, kapena pankhani yochita masewera olimbitsa thupi, kukhudzika kwa thupi) ndikuchiwonetsa ku amygdala, "akutero.

Amygdala ikangoyaka, imayambitsa zochitika zambiri mkati mwa thupi, akutero Dr. Nadkarni. Izi nthawi zambiri zimayambitsa dongosolo lamanjenje lomvera (lomwe limapangitsa kulimbana kwa thupi kapena kuyankha kwakuthawira) ndikuyambitsa kutulutsa kwa adrenaline wambiri. Izi, nthawi zambiri zimabweretsa zizindikiro za mantha: kugunda kwa mtima, kugunda kapena kuthamanga kwa mtima, kutuluka thukuta, kunjenjemera kapena kugwedezeka, kupuma movutikira, kupweteka pachifuwa, ndi zina zambiri.

Nchiyani Chimayambitsa Mantha Omwe Amachita Zolimbitsa Thupi?

Pali zinthu zingapo zomwe zimaseweredwa mukamakhala ndi vuto lochita masewera olimbitsa thupi polimbana ndi mantha nthawi zonse.

Poyamba, kuchuluka kwa lactic acid kungakhale chimodzi mwa zifukwa zazikulu zomwe zimayambitsa chiwopsezo, akutero Dr. Ritvo. ICYDK, lactic acid ndi gawo lomwe thupi lanu limapanga panthawi yolimbitsa thupi kwambiri.Mutha kuziwona ngati chifukwa champhamvu cha minofu yanu, koma kuchuluka kwa lactic acid kumakhudzanso ubongo wanu. Anthu ena amavutika kuchotsa asidi wa lactic kuchokera muubongo kuposa ena, atero Dr. Ritvo. Asidi iyi ikamakulirakulira, imatha kuyambitsa amygdala kuti awotche kwambiri, zomwe zimadzetsa mantha.

Dr. Nadkarni akufotokoza kuti: "Mukapuma mofulumira kapena kupuma mpweya wambiri, zimayambitsa kusintha kwama kaboni dayokisaidi ndi mpweya wamagazi. "Izi zimapangitsanso kuti mitsempha ya ubongo ikhale yochepetsetsa ndipo lactic acid imamanga mu ubongo. Kutengeka kwa amygdala ku acidity iyi (kapena 'kuwotcha') ndi mbali ya zomwe zimapangitsa kuti anthu ena azikhala ndi mantha."

Komanso, kuthamanga kwa mtima komanso kupuma (zomwe zonse zimafanana ndi zolimbitsa thupi) zonsezi zimapangitsa kuti cortisol, yomwe imabweretsa nkhawa m'thupi, imatulutsa, atero Dr. Ritvo. Kwa anthu ena, imayimba-pantchito yanu yolimbitsa thupi; kwa ena, kuti cortisol imatha kubweretsa thukuta ndikuwunika pang'ono, zomwe zimatha kuyambitsa nkhawa ndi mantha.

Dr. Nadkarni akufotokoza izi:

Zina mwa zizindikiro za mantha ndi kupuma mozama, kuthamanga kwa mtima, kutuluka thukuta ndi kumverera kuti muli ndi zochitika kunja kwa thupi - ndipo zimakhalanso kuti pamene mukuchita masewera olimbitsa thupi, mtima wanu umathamanga. mmwamba, mumapuma mofulumira, ndipo mwatuluka thukuta.

Izi, ndithudi, ndi zachibadwa. Koma ngati muli ndi nkhawa kapena, nthawi imodzi, samalani kwambiri kapena zopitilira muyeso chidwi cha kuchuluka kwa thupi lanu, mutha kutanthauzira molakwika zomwe thupi lanu limachita mukachita masewera olimbitsa thupi, ndipo mantha amatha. Ngati mukumvanso mantha kuti mudzamvanso chonchi, mantha amtsogolo ndi omwe amabwera kuti afotokoze vuto la mantha. "

Ashwini Nadkarni, M.D.

Ndani ali pachiwopsezo chochita masewera olimbitsa thupi? Sizingatheke kuti aliyense achite mantha m'kalasi yozungulira; anthu omwe ali ndi vuto lalikulu la nkhawa kapena mantha (kaya apezeka kapena ayi) amatha kukhala ndi mantha okhudzana ndi masewera olimbitsa thupi, akutero Dr. Nadkarni. "Kafukufuku akuwonetsa kuti anthu omwe ali ndi vuto la mantha amakhala obadwa nawo akamapuma mpweya woipa, womwe umawonjezera ubongo wa ubongo," akutero. "Lactate imapangidwa nthawi zonse ndikuchotsedwa muubongo - ngakhale simunapezeke ndi vuto lililonse lamalingaliro - koma chizoloŵezi chopanga chibadwa ndi kudziunjikira chikhoza kuonjezera chizoloŵezi cha munthu kukhala ndi mantha ambiri komanso chiopsezo cha mantha. zowononga panthawi yolimbitsa thupi. "

Kodi Zochita Zolimbitsa Thupi Zimakopa Kwambiri Kuposa Zina?

Ngakhale kuthamanga kwa gulu la Zumba kumatha kukhala kokometsa anthu ena, kuchita masewera olimbitsa thupi ngati awa kumatha kuyambitsa mantha kwa odwala omwe ali ndi vuto la mantha, atero Dr. Nadkarni.

Zochita za aerobic (kapena cardio), mwachilengedwe, zimagwiritsa ntchito mpweya wambiri. (Liwu loti "aerobic" palokha limatanthauza "kufuna mpweya wabwino.") Thupi lanu limakakamizidwa kuti lizizungulira magazi mwachangu kuti mupeze mpweya m'minyewa yanu, zomwe zimakweza kugunda kwa mtima wanu ndikulamula kuti mupume mwachangu komanso mozama. Chifukwa zinthu ziwirizi zimakulitsa cortisol mthupi ndipo zimayambitsa ma hyperarousal, kuchita masewera olimbitsa thupi kumatha kuyambitsa mantha kuposa, tinene kuti, gawo lokwezera pang'onopang'ono kapena gulu lopanda kanthu, lomwe silimakweza mtima wanu komanso kupuma kwambiri.

Ndikoyenera kudziwa kuti, zochitikazo palokha sizolakwa; zonse ndi momwe thupi lanu limayankhira pakuchita masewera olimbitsa thupi.

"Kugunda kwa mtima kwina sikomwe kumayambitsa mantha, koma, momwe munthu amatanthauzira momwe amagwirira ntchito pathupi lawo."

Dr.Nadkarni

Ndipo, pakapita nthawi, kuchita masewera olimbitsa thupi nthawi zonse kumatha Thandizeni.Kafukufuku watsopano adayang'ana zotsatira za kuchita masewera olimbitsa thupi pazizindikiro za nkhawa kwa odwala omwe ali ndi vuto la mantha (PD), ndipo adapeza kuti kuchita masewera olimbitsa thupi kumawonjezera nkhawa - koma kuti kuchita pang'ono pang'ono kochita masewera olimbitsa thupi kumalimbikitsa kuchepa kwa nkhawa, malinga ndi kafukufuku waposachedwapa wofalitsidwa ndi magaziniyi Kuchita Zamankhwala & Epidemiology mu Mental Health. Chifukwa chiyani? Zimabwereranso kumapangidwe a asidi a lactic: "Amakhulupirira kuti kuchita masewera olimbitsa thupi kumatha kuchepetsa nkhawa ndikuthandizira kuti ubongo uteteze asidi wa lactic," akutero Dr. Nadkarni.

Kotero ngati mutachepetsera njira yanu yochitira masewera olimbitsa thupi ndikuchita nthawi zonse, zingathandize kuchepetsa nkhawa (kuphatikiza pa kupititsa patsogolo thanzi la mtima ndi kuchepetsa zizindikiro za kuvutika maganizo mwa ena omwe akutenga nawo mbali, malinga ndi kafukufukuyu). (Umboni: Momwe Mkazi Mmodzi Anagwiritsira Ntchito Kulimbitsa Thupi Kuti Agonjetse Kuda Nkhawa Kwake)

Zomwe Muyenera Kuchita Ngati Mukugwira Ntchito Ndi Kukhala ndi Mantha Owopsa

Ngati mukuchita mantha mukamachita masewera olimbitsa thupi, pali zinthu zingapo zomwe mungachite kuti muchepetse bata, malinga ndi Dr. Ritvo:

• Siyani kuchita masewera olimbitsa thupi ndipo muwone ngati mungathe kuchepetsa kugunda kwa mtima wanu.
• Yesani kupuma kozama [pansipa].
• Ngati mukugwira ntchito mkati, pezani mpweya wabwino (ngati zingatheke).
• Sambani kapena kusamba mofunda, ngati mungakwanitse.
• Kulankhula kapena kuimbira foni mnzanu nthawi zambiri kumachepetsa nkhawa.
• Zingamveke bwino kutambasula kapena kugona mpaka nkhawa itachepa.

Yesani machitidwe awiriwa opumira omwe Dr. Ritvo amalimbikitsa kuti muchepetse nkhawa:

4-7-8 njira yopumira: Ikani pang'onopang'ono mawerengero anayi, gwirani kasanu ndi kawiri, kenako tulutsani maulendo asanu ndi atatu.

Njira yopumira m'bokosi: Kokani mpweya kwa mawerengero anayi, gwirani mawerengero anayi, tulutsani zowerengera zinayi, kenaka muyime kaye maulendo anayi musanapumenso.

Ngati mwatuluka m'manja posachedwa pa masewera olimbitsa thupi, kubetcha kwanu kwabwino ndi (mukuganiza!) Kuti muwone dokotala wanu. Dr. Ritvo akulangiza kuyankhula ndi dokotala wanu za kusungitsa nthawi yokumana ndi dokotala wazamisala popeza akatswiri ophunzitsidwa bwino amatha kupereka mankhwala othandizira omwe ali ndi nkhawa yofooketsa kukuthandizani kupeza njira zoyendetsera izi. (PS Kodi mumadziwa kuti pali matani azithandizo tsopano?)

Momwe Mungapewere Zowopsa Zoyambitsa Kulimbitsa Thupi

Mukafuna kuti muyambenso kuchita masewera olimbitsa thupi mwanzeru, ndi bwino kudziwa kuchuluka kwa masewera olimbitsa thupi omwe thupi lanu lingapirire kuti musayambitse mantha, akutero Dr. Ritvo.

Zochita zolimbitsa thupi monga Pilates kapena yoga zitha kukhala zopindulitsa chifukwa zimaphatikiza mpweya ndikuyenda ndikukuthandizani kuyang'ana kwambiri kupuma motalikirapo komanso pang'onopang'ono. Zimathandizanso kuti pakhale nthawi yopumula pakati pa zochitika zogwira ntchito, zomwe zimapangitsa kuti mtima wanu ndi kupuma kwanu zichepetse. (Zokhudzana: Mlandu wa Calmer, Kulimbitsa Thupi Kwambiri)

Koma popeza kugwiritsa ntchito mtima wanu ndikofunikira, simungathe kudumpha cardio kwamuyaya. Dr. Ritvo akulangiza kuti muyambenso kuchita masewera olimbitsa thupi. Kuyenda mwachangu ndi malo abwino kuyamba, chifukwa mutha kuchepa pang'ono kapena kuyimilira ngati mukumva kuti mtima wanu ukugunda kwambiri, akutero. (Yesani masewera olimbitsa thupi awa ndi zolimbitsa thupi zochepa zomwe zaponyedwamo.)

Pakapita nthawi, kuchita zinthu zina (monga kutambasula komanso kuchita masewera olimbitsa thupi) pafupipafupi kungathandize kuti musakhale ndi mantha. Dr. Ritvo anati: “Mantha amadzaza kwambiri ndi minyewa yachifundo. "Chilichonse chomwe mungachite kuti mulimbitse mbali ina ya mitsempha yanu chingakhale chothandiza kupewa mantha amtsogolo."

"Mantha akudzaza kwambiri ndi dongosolo lamanjenje lachifundo. Chilichonse chomwe mungachite kuti mulimbitse mbali ina ya mitsempha yanu chingakhale chothandiza popewera mantha amtsogolo."

Eva Ritvo, MD

Kusamalira wina, kumva kulumikizana ndi ena, kupumula pakudya, kupumula (komwe kumatha kugona mokwanira usiku uliwonse, kugona pang'ono, kutikita minofu, kusamba kapena kusamba, ndi zina zambiri), kutenga kupuma pang'ono pang'ono, kusinkhasinkha, ndi kumvera tepi yopumulirako kapena nyimbo zofewa ndi zinthu zonse zomwe zimathandizira kuyambitsa chidwi cha dongosolo lamanjenje, akutero Dr. Ritvo.

"Chitani zinthu izi pafupipafupi kuti dongosolo lanu lamanjenje libwererenso bwino," akutero. "Ambiri a ife timakhumudwa kwambiri ndipo timakhala ndi nkhawa nthawi zonse. Izi zimatipangitsa kuti tizikhala ndi mantha ndi chilichonse chomwe chimayambitsa."

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