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Nzira shanu dzemasikati kuchengetedza nguva dzinogona kukanganisa hutano hwako

Nzira shanu dzemasikati kuchengetedza nguva dzinogona kukanganisa hutano hwakoWellness

Iyo yaNovember inodzokera kumashure yakajairwa nguva ingaite senge yakanaka chibvumirano. Mushure mezvose, pane mukana weawa yekuwedzera yekurara - sekureba sekusina vana (avo vasingagadzirise nekukasira kuchinjika yenguva) kana kushanda kumakuva (kana iwe uchinge wakanamatira kushanda imwe awa ). Asi, chokwadi ndechekuti vanhu vazhinji havawani iyo yekuwedzera kurara kana isu tachinja kubva masikati machena (hapana 's') nguva kudzokera kune yakajairwa nguva.





Nguva dzinoshanduka - kunyangwe zvichibva pakufamba, kudonha kumashure, kana kutanga kwechirimo kumberi - zvinogona kukuvadza nguva yako yemukati uye kuita hutano chaihwo kuhutano hwako.



Migumisiro yenguva yekuchengetedza nguva pane hutano hwako

Musiyano weawa pakati-pakuwa uye zvakare, mwedzi mina gare gare mukutanga kwechirimo inogona kukonzeresa musoro uye kurwadziwa kwemoyo-zvese chaizvo uye nenzira yekufananidzira.

1. Nguva shanduko dzinogona kukonzera migraines.

Vanhu vane migraines vari kurairwa nenyanzvi kunamatira kune yakajairwa purogiramu. Izvo zvakaoma kuita kana tichifanira kuchinja wachi kaviri pagore. Wedzera shanduko mukumanikidza kwebarometric uye kumwe kushanduka kwemwaka kunoitika isu tichigadzirisa wachi, uye avo vanobatwa nemagraines vanogona kutambura chaizvo.

Uyezve, shanduko mukati nekunze kwemazuva ekuchengetedza nguva inogona kukanganisa mitumbi yemuviri, iyo inoburitsa mahormone anokanganisa kurara. IAmerican Migraine Association inonyevera kuti, Kuva nehope dzisingaenderane kunogona kukonzera migraines. Vana vanogona zvakare kutambura nekukwirisa mune migraine zviratidzo.



2. Nguva inoshanduka inogona kusarasa chirongwa chako chemushonga.

Kana iwe uchinetseka nezvekuti iyo nguva shanduko inobata sei yako yezuva nezuva mishonga chirongwa, iwe haufanire kudaro. Munyika chaiye, varwere vatotora mishonga yavo pachirongwa chinosiyana neawa rimwe chete kana kudarika, anodaroKrista B. Ellow, Pharm.D., Munyori we Kwete Chimwe Chirevo cheMamiriro Angu Asingaperi .

Kunyangwe ari madonhwe eziso, majekiseni, kurapwa kweropa, kana insulin, mazhinji madhiragi Dr. Ellow anotsanangura aisazove nekukanganisa kwakakomba kune zuva remurwere kana vakazvitora awa rimwe chete zvisati zvaitika kana mushure menguva yavo yakajairika. Nekudaro, iye anokurudzira avo vanoshandisa inhalers yeCOPD uye asthma vanogona kunzwa iyo nguva kuchinja uye nekudaro vanofanirwa kuchengeta kununura inhaler padhuze. Shanduko yeawa-imwe nguva hapana kana ichienzaniswa nemashandisirwo echirwere chemurwere anogona kuchinja mukupera kwesvondo kana hope dzavo, basa, uye matambiro echirongwa achitendeuka-pasi.

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3. Shanduko yenguva inogona kukonzera kunetseka kwemoyo… muchirimo.

Panogona kunge paine nhau dzakanaka panguva ino yegore. Iyo American Moyo Sangano inoti kunyangwe vaongorori muSweden, vakawana avhareji ye6,7 muzana panjodzi huru yekurwara nemoyo mumazuva matatu mushure mekushanduka kwechirimo… Kusiyana neizvi, njodzi yekurwara nemoyo akadonha 21 muzana neChipiri mushure me kudonha nguva shanduko.

4. Nguva shanduko inokanganisa manzwiro ako.

Nekudaro, 2016 kudzidza akawana spike mukushushikana panguva yekudzokera kune yakajairwa nguva mukudonha. Tichitarisa padhatabhesi revanhu vanopfuura zana nemakumi masere, vatsvagiri vanobva kumadhipatimendi ezvepfungwa nesainzi yezvematongerwo enyika kumayunivhesiti eAarhus, Copenhagen, neStanford vakawana shanduko kubva panguva yezhizha kuenda panguva yakajairwa yaibatanidzwa nekuwedzera kwe11%. . . muhuwandu hwezviitiko zveunipolar zvinoshungurudza zvikamu.

Paive pasina inoenderana uptick mune shanduko yezuva yekuchengetedza nguva mukati megore. Imwe tsananguro inogona kuitika ndeyekuti kufambira mberi kamwe kamwe kwekuvira kwezuva kubva na6 masikati. kusvika 5 pm . . iyo muDenmark inoratidzira kuuya kwenguva yakareba yemazuva mapfupi, ine kukanganisa kwakashata kwepfungwa kune vanhu vanokombamira kushushikana, uye ichivasundira pamusoro pechikumbaridzo kuti vatange kuratidzika kushushikana, vanyori vanonyora.



5. Nguva shanduko inogona kukanganisa huremu hwako.

Murombo, kana kushoma, kurara kunokanganisa kuda kwako uye chishuwo chako. Kana iwe ukawana kushoma kurara, iwe unowanzo kuve unoshuva yakawanda macalorie dense, yakakwira carb chikafu izvo zvinokupa iwe kukurumidza kusimudzira kwesimba. Uye, iwe kashoma kuti uve nesimba repfungwa rekurwisa iyo nzara.

Matipi ekugadzirisa kusvika masikati ekuchengetedza nguva

Kutanga Mbudzi 3, zvichave zvakasviba paunomuka mangwanani uye nekusviba paunosvika kumba. Uye apo isu patinoswededza padyo nepfupi zuva regore muna Zvita 21, zuva rega rega kusvika panguva iyoyo, tichavawo nemaawa mashoma masikati. Kugadzirisa, heano mamwe matipi.



Ziva kuti ndezvenguva pfupi chete.

Iwo mutemo wechigunwe ndechekuti zvinotora rinenge zuva rimwe kugadzirisa paawa yega yega yemisiyano yenguva, asi mhedzisiro yekuchengetedza masikati ingaratidzika kunge yakaoma munguva yacho. Ramba uchifunga kuti muviri wako unoenderana neshanduko, pamwe nekukurumidza kwete kupfuura gare gare.

Gadzira yakajeka chiitiko chako.

Izvi zvinogona kureva kushandisa mwenje wechiedza mangwanani-ngwanani kuchakasviba. Kana, zvinogona kungoreva kuita poindi yekuzviburitsa zuva nezuva kusvika kumaminetsi makumi maviri ezuva. Chiedza chinogona kumisa iyo hypothalamus muuropi hwako uye kudzorera circadian mutinhimira.



Zadza mangwanani ako nebasa, kusanganisira kurovedza muviri.

Kutsvakurudza kunoratidza kuti kurovedza muviri ndiyo nzira yakanakisa yekudzora kushushikana, anodaroMaria Torroella Carney, MD, mukuru weGeriatrics uye Palliative Medicine pa Northwell Hutano . Saka simuka ubude uye fambisa muviri wako.

Tora inodziya inodziya.

Ion isina kunaka mumvura inogona kuve nemhedzisiro. Kutsvakurudza yakapa maoni asina kunaka — asina kunhuwirira, asina kunaka, uye asingaonekwi mamorekuru - ane hutano hwepfungwa hunowedzera, kudzikisira kuzvidya mwoyo, uye kuwedzera hutano hwakanaka. Zvinotendwa kuti kana ioni dzisina kunaka dzikasvika muropa redu, dzinowedzera mazinga eserotonin, ayo, zvakare, anobatsira kudzikisira kushushikana uye anogona kutosimbisa simba.



Ronga kumberi.

Kune avo vane hanya nenjodzi dzehutano dzinosanganisirwa neshanduko kudzokera kunguva yekuchengetedza nguva muna Kurume, ronga kumberi.Mufungo wekushanduka kwenguva uye shanduko yemamiriro aripo, anodaro Dr.Carney. Chatisingazive ndechekuti tingadzivirira sei izvi, anodaro. Chatinoziva ndechekuti kurovedza muviri gore rese inogona kudzivirira uye kudzikisira shanduko yemanzwiro.

Vhotera kuti ibviswe.

Zuva rekuchengetedza nguva rakatanga sekuyedza kushandisa zvirinani masikati uye ku chengetedza simba nekushandisa zvishoma zvishoma mwenje wechigadzirwa. Asi, kunetsekana pamusoro pemhedzisiro yehutano hwerudzi urwu rwekufamba kwenguva kwakaita kuti ive nzira yese yekutaura uye nyika dzemutemo ajenda. Vazhinji vari kukumbira kugadzirisa kwekupedzisira. Mhinduro yavo: chengetedza masikati ekuponesa nguva gore rese nekuti inguva yakajairwa iyo inonyatso dhonza yakanyanya kutsamwa.

Ipo Congress iine mvumo yekupedzisira, vezvematongerwo enyika vari kushanda kuseri kwezviitiko kupasisa mabhiri anobatsira gore rese kutenderera kwemasikati kuchengetedza kana Congress ichiita: Florida, California , Oregon, neWashington State ingori mashoma. MuNew England, mamwe matunhu ari kuita nharo nezvekuchinja kuenda kuAtlantic Nguva , iyo yaizovapa gore rose masikati machena ekuchengetedza nguva vasina mvumo yeCongressional - kunyangwe zvaizoda mvumo ye Dhipatimendi Rekufambisa .

Kana tikasvikira kumberi zvachose, hatizonetseki nezvekudzokera shure zvakare.