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Maitiro ekurara kana iwe uri mukupona mode

Maitiro ekurara kana iwe uri mukupona modeWellness

Chii chinonzi kusarara? | Zvinokonzera kushaya hope | Coronavirus kushushikana | Matambudziko ekurara anokanganisa sei hutano hwako | Mishonga yekurara

Ahhh, iko kunzwa kwekukotsira kunorara nguva pfupi mushure mekunge musoro wako warova piro. Zviri zvechokwadi izvo zvinhu zviroto zvakagadzirwa. Asi, kana kuhope kukanzwa kusingakwanisike — uye pasina huwandu hwemakwai hunokunyengerera muhope dzine runyararo — ndizvo zvinhu zvehusiku. Kuva nedambudziko rekurara kunogona kutungamira kune ese marudzi eshungu, uye kushushikana kunogona kuita kuti zvive zvakaoma kuwana chero shuteye. Kushaya hope, kunyanya kana kuchikonzerwa nekushushikana, kunogona kuita kutenderera kwakashata. Parizvino pasi rese rine chinhu chimwe chete chekushushikana: denda repasirese. Mikana yekuti iwe wakasangana neimwe nhanho yekononavirus kushushikana, asi kunetseka kwedenda kunogona here kuwedzera mikana yako yekurara wakamuka husiku?



Chii chinonzi kusarara?

Kusarara kushaya hope kunoonekwa nekunetseka kurara kana kuramba wakarara. Zvinogona kusanganisira kumuka nekukurumidza, uye kusakwanisa kudzokera kunorara kana kushayikwa kwekurara kwekudzorera. Mune mamwe mazwi, ndiyo mhando yekukanda nekutendeuka inosiya iwe groggy mangwanani. Mikana ndeyekuti iwe kana uri kusangana nekushaya hope kana iwe uchifanira kunge wakarara, yako yemasikati kushanda haina kukwana, futi.



Nei ndiri kunetseka kurara husiku?

Kune zvakawanda zvezvikonzero zvekushaya hope. Zvinogona kuve shanduko mune yakarongwa kana yekufamba-inoenderana-nejetlag iyo inokanganisa yako circadian mutinhimira. Kana, chimwe chinhu chakareruka sekudya chikafu chakanyanya kunonoka pakati pehusiku. Vazhinji vanoti kunetseka kurara kune zvakare-kushoma kana kunyanyisa-kurovedza muviri mukati mezuva. Kushandisa masikirini padyo nenguva yekurara uye kuva nenzvimbo yekurara inopenya kana kudziya zvakanyanya zvakabatanidzwawo nekusagadzikana.

inotora nguva yakareba sei kuti dulcolax ishande

Kana iwe ukazviwana wakarara wakamuka husiku nepfungwa dzichimhanya mumusoro mako, chiratidzo chakanaka chekuti kushaya hope kwako kunetsekana- kana kushushikana-zvine hukama. Kunetsekana nezve basa, chikoro, mari, kana hukama zvinogona kukonzeresa kurara husiku, sezvinoita zviitiko zvinoshungurudza sekufamba, kurambana, kufa kwemudiwa, kana nyonganiso yecoronavirus strain iri kupararira pasirese.



Ko coronavirus kufunganya kunogona kutungamira kuhope here?

Kuzvidya mwoyo kunogona kukonzera kusarara uye kutungamira kuhope, anotsanangura Nina Riggins , MD, Ph.D., anoshamwaridzana purofesa wezveurology paYunivhesiti yeCalifornia, San Francisco. Kana iwe uine hanya kuti kushushikana kwako kuri kutungamira kumatambudziko ekurara iwe unofanirwa kugadzirisa kushushikana kwako nemubatsiri wehutano, anodaro.

Zvinogona zvakare kutungamira kurara rakakamurwa-zvichireva, iwe unomuka kakawanda mukati mehusiku. Munguva yechirwere checoronavirus, vanhu vazhinji vakataura zviroto zvinokanganisa kana zvakajeka. Kunyangwe kushushikana kuchikonzera hope dzinotyisa, izvi zvinowanzoitika nekuda kwekumuka kazhinji panguva yekurara kweREM, izvo zvinoita kuti iwe ugone kurangarira zviroto zvako, zvinoenderana RubatsiroGuide .

Sezvo [iro] denda re COVID-19 riri dambudziko rakanyanya munyika, zvichikonzera kukanganisika kwepfungwa, kwemuviri, kwemagariro uye kwemari, zvinogona kukonzera kukanganisika kukuru kwekurara pachako, kana sechikamu chedambudziko remafungiro, anodaro Svetlana Blitshteyn, MD, director we Dysautonomia Kliniki , uye mukiriniki mubatsiri purofesa wezveurology paYunivhesiti kuBuffalo Jacobs Chikoro cheMishonga. Dr. Blitshteyn vanocherechedzawo kuti kushaya hope kunogona zvakare kukonzera kushushikana uye kushushikana-inzira-mbiri nzira.



Maererano ne kudzidza kumwe chete , iyo yakaongorora zvinoitika zve COVID-19 muChina, matambudziko ekurara mudenga-roketi nekuda kwekushushikana kwekoronavirus, nepo kushushikana, kushushikana kwakanyanya, uye kushushikana kwakawedzera zvakanyanya. Kune avo vaigara mudunhu reHubei, musimboti wedenda, uye avo vaive vashandi vemberi munguva yeCOVID-19, zviitiko zvekusarara zvakataurwa zvakatonyanya. Chidzidzo chacho chinoshuma kuti panguva yepamusoro pevanhu vakapindura vakapupurira kuwedzera kwe37% mukiriniki yekushaya hope.

Ko kushaya hope kunokanganisa hutano hwako here?

Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinetseka nekurara, hazvingokanganisa moyo wako. Kushaya hope kunogona kukuita kuti ubatwe nehutachiona nechero hutachiona huri kufamba-ingave dzihwa rakajairika kana COVID-19- uye zvoita kuti zviome kupora kana ukarwara. Paunenge wakarara, immune system yako inoburitsa ma cytokines. Aya mapuroteni anobatsira kusimudzira kurara, asi zvakare anobatsira kurwisa hutachiona nekuzvimba. Kana iwe ukarara zvishoma, muviri wako unoburitsa zvishoma, izvo zvinokanganisa maitiro ako ekudzivirira muviri, sekureva kwe Mayo Clinic .

Kana kusarara kwako kukava kusingaperi, kunogona kukuita kuti uwedzere kutarisana nezviitiko zvine njodzi senge kubonderana kwemotokari. Kana, wedzera yako njodzi yemamiriro ezvinhu asingagumi kufanana neBP, chirwere cheshuga, kufutisa, kushushikana, chirwere chemwoyo, uye sitiroko. Mune mamwe mazwi, zvakakosha kutora matanho ekuti uwane z izvo muviri wako zvaunoda kusati kwekushaya kwekurara kuchikonzera matambudziko ehutano.



Ndingagadzirisa sei dambudziko rangu rekurara?

Kurara hutsanana ndiro danho rekutanga ratinokurudzira varwere vedu kudzidzira, anodaro Dr. Blitshteyn. Natural kurara mishonga inogona kusanganisira:

  1. Kudzima zvidzitiro zvako usati warara. Pakave ne kuwedzera mune-skrini-nguva panguva yedenda, saka izvi zvinonyanya kukosha izvozvi kupfuura nakare kose.
  2. Kudzivisa mafirimu ane chiito, mafirimu anotyisa, kana nhau usati warara - kunyanya nhau dzine chekuita neCOPVID! Mune mamwe mazwi, gara kure nezvinoshungurudza zvemukati zvinogona kukonzera kushushikana husiku.
  3. Kuedza nzira dzekuzorora uye kufema maekisesaizi pamubhedha kunyaradza kushushikana kwekunetseka.
  4. Kuvimbisa uri kuenda kunorara uye unomuka wakakomberedza nguva imwecheteyo , kunyangwe uri kugara pamba. Munguva yedenda, nguva dzekumuka dzinogona kunge dzakakukurwa gare gare uye gare gare, pasina kuenda kunodiwa mangwanani. Kuchinja nguva yaunoenda kunorara uye kumuka kunogona kukanganisa wachi yemukati yemuviri wako, uye kuita kuti zvive zvakaoma kutanga kurara.
  5. Kucheka kumashure pakudya kukuru usati warara. Kuwana iyo COVID-19 rave joki rakajairika nekuti vanhu vazhinji vari kunetseka-kudya kana kunwa zvakawanda panguva yedenda. Kana iwe uchinyura mukunyaradza chikafu, ingo ita shuwa kuti iri kutanga kwezuva.
  6. Kurega doro manheru. Kushungurudzika inowedzera mukana wako wekushandisa zvisina kufanira doro , uye ongororo yeSingleCare yakawana izvo 10% yevakabvunzwa vanga vachinwa zvakanyanya kubvira COVID-19 yatanga kupararira muU.S.Zvinogona kuita kuti unzwe kuneta uye wakasununguka, asi zvinokanganisa kurara kwemhando yepamusoro.

Kana izvi zvigadziriso zvehupenyu zvikasabatsira nematambudziko ekurara, Dr. Riggins anokurudzira kugona kwehunhu hwekurapa (CBT) yecoronavirus kunetsekana kana mutezo we melatonin seyamuro yekurara.

  • CBT chimiro chekurapwa kwepfungwa icho zvidzidzo zvinoratidza mushonga unoshanda wehope. Inotarisa mukuvandudza hupenyu hwako kuburikidza nekushandura pfungwa dzako, maitiro, uye zvaunotenda. Zvidzidzo zvakasiyana zvinoratidza kuti Cognitive Behaeveal Therapy mushonga unoshanda wekusarara.
  • Melatonin inoitika zvakasikwa mumuviri wako, asi a melatonin yekuwedzera kutorwa maawa mashoma usati warara kunogona kubatsira kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge warara. Melatonin inogona kubatsira kune ese kurara nemusoro, anotsanangura Dr. Riggins. Melatonin ine akawanda mabasa, rimwe remabasa ayo akakosha kurongedza nguva yekurara.

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Kana iwe wakamboedza ese aya marongero, uye uri zvakadaro uchinetseka kurara, kuramba wakarara, kana kumuka usina kuzorodzwa, inguva yekutaura nemupi wako wezvehutano. Kunyangwe iwe usingakwanise kuzviita muhofisi, telehealth inobvumidza [mushandi wezvechiremba] kuti awane nhoroondo yekurara yakaisvonaka, uye kugadzirisa zvinhu zvinopa uye zvinokonzeresa, anodaro Dr. Riggins, uyo zvakare anokurudzira kuchengeta dhayari yekurara.

Kunyangwe iri mu-munhu kana online, tora rubatsiro rwaunoda kuti uzorore, zvisati zvatanga kukanganisa hutano hwako.