Izibonelelo zoNyango oluBomvu, oluhlaza, kunye neBlue Light

Umxholo

• Kwamandla: Ukukhanya okuluhlaza okwesibhakabhaka iTherpy
• UkuBuyisa: Unyango lokukhanya okuBomvu
• Uncedo lweNtlungu: Unyango lokuKhanya okuluhlaza
• Uphengululo lwe

Unyango olukhanyayo lunomzuzwana, kodwa amandla alo okunciphisa iintlungu kunye nokulwa nokudakumba kuye kwabonwa amashumi eminyaka. Iimibala ezahlukeneyo zezibane zineenzuzo zonyango ezahlukeneyo, ngoko ke ngaphambi kokuba utsibe kwiseshoni yonyango okanye utyale imali ekukhanyeni, jongana nale primer kwiziphumo zemibala emithathu eyahlukeneyo yokukhanya. (Idibeneyo: Unyango lweCrystal Light luye lwaphilisa uMzimba wam wangemva kweMarathon.

Kwamandla: Ukukhanya okuluhlaza okwesibhakabhaka iTherpy

Ukuvezwa kukukhanya okuluhlaza emini kunokukwenza uzive uphaphile kwaye uphucule ixesha lokuphendula, ugxininiso, kunye nemveliso, ngokophando oluvela eBrigham kunye neSibhedlele sabasetyhini eBoston. "I-receptors yezithombe kwiso, edibanisa neendawo zobuchopho ezilawula ukuphaphama, zivakalelwa kakhulu kukukhanya okuluhlaza okwesibhakabhaka. Ngoko ke, xa ukukhanya okuluhlaza okwesibhakabhaka kubetha, i-receptors ibeka umsebenzi kuloo mimandla yengqondo, okwenza ube namandla ngakumbi, " utsho uShadab A. Rahman, Ph.D., umbhali wesifundo.

Enye into: Ukuvezwa kwemini kunokukhusela ii-z zakho kwiziphumo eziphazamisayo zokukhanya okuluhlaza ebusuku, isifundo esivela kwiYunivesithi yaseUppsala eSweden. Umbhali ofundayo uFrida Rångtell uthi: "Xa ufumana ukukhanya okukhulu emini, amanqanaba e-melatonin, ihormone ekwenza wozele, ayacinezelwa." "Ngokuhlwa, i-melatonin inyuka ngokuqatha, kwaye ukubonakaliswa kokukhanya okuluhlaza okwesibhakabhaka ebusuku kunempembelelo encinci." Yongeza imveliso yakho kwaye ukhusele ubuthongo bakho ngokubeka i-Philips GoLite Blu Energy Light eluhlaza okwesibhakabhaka ($80; amazon.com) kwidesika yakho. Kwaye uhlale okanye ume ngasefestileni okanye uphume ngaphandle rhoqo kangangoko kunokwenzeka yonke imihla ukuze ufumane idosi eyongezelelweyo yokukhanya kwendalo okuqaqambileyo, okuqulethe imitha eblue. (Funda kwakhona kwi-digital eye strain kunye nento onokuyenza ukuyilwa nayo.)

UkuBuyisa: Unyango lokukhanya okuBomvu

Ukuthoba umoya ngaphambi kokulala, sebenzisa isibane esibomvu. Umbala uphawula ukuba kusebusuku, onokuthi ukhuthaze umzimba ukuba uvelise i-melatonin, utshilo uMichael Breus, Ph.D., olilungu lebhodi yeengcebiso ze-SleepScore Labs. Layita ibhalbhu enje ngeSayensi yokuKhanyisa ukulala ebusuku-Ukonyusa i-bulb ye-LED ($ 18; lsgc.com) ubuncinci imizuzu engama-30 ngaphambi kokulala.

Isibane esibomvu sinokuphinda siphucule ukuzilolonga kwakho. U-Ernesto Leal-Junior, Ph.D., oyintloko yeLebhu ye-Phototherapy kwi-Sports nakwi-Exercise kwiYunivesithi yaseNove de Julho eBrazil, uthi: . "Ubuninzi bemitha ebomvu kunye ne-infrared light-660 ukuya kwi-905 nanometers-ifikelela kumathambo esihlunu, evuselela i-mitochondria ukuba ivelise i-ATP engaphezulu, into esetyenziswa ziiseli njengamafutha, utshilo. Ezinye iijimu zinoomatshini bokukhanya okubomvu. Okanye ungatyala imali ngokwakho, njengeLightStim yePain ($ 249, lightstim.com) okanye iJoovv Mini ($ 595; joovv.com).

Uncedo lweNtlungu: Unyango lokuKhanya okuluhlaza

Ukujonga ukukhanya okuluhlaza kunokunciphisa iintlungu ezingapheliyo (ezibangelwa yi-fibromyalgia okanye i-migraines, umzekelo) ukuya kuthi ga kwiipesenti ezingama-60, ngokutsho kwesifundo kwiphephancwadi. Iintlungu, Kwaye izifundo zezilwanyana zibonise ukuba iziphumo eziluncedo zinokuhlala ukuya kwiintsuku ezilithoba. "Ukujonga ukukhanya okuluhlaza kubonakala ngathi kukhokelela ekwandeni kwemveliso yomzimba yee-enkephalins, iintlungu ezibulala imichiza efana neopioid. Kwaye kunciphisa ukuvuvukala, okudlala indima kwiimeko ezininzi zeentlungu ezingapheliyo," utshilo umphandi u-Mohab Ibrahim, MD, Ph. .D.

Izifundo ezingaphezulu ziyafuneka ngaphambi kokuba ogqirha benze izindululo malunga nendlela kunye nokusebenzisa ukukhanya okuluhlaza kangaphi ukunyanga i-migraines kunye nezinye iintlungu, kwaye uGqirha u-Ibrahim uthi kuya kufuneka ubonane nogqirha ngaphambi kokuzama ukuzinyanga ekhaya. Kodwa okwangoku uphando lubonisa ukuba uziveze iyure okanye ezimbini rhoqo ebusuku-nokuba usebenzisa ibhalbhu eluhlaza eluhlaza kwisibane okanye ngokunxiba iiglasi ezifakwe amacebo okucoca ulwelo-kunokunciphisa i-migraines kunye nezinye iintlobo zentlungu engapheliyo.

Uphengululo lwe