Ukuphucula njani impilo yakho yokomelela kwentliziyo

Umxholo

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Thatha umphefumlo onzulu. Eso senzo silula sinokunceda ukomeleza amandla akho omzimba. Qalisa ukukhukhumeza kunye nokukhukhumeza ngexesha lokuzilolonga, kwaye oko kuya kuphucula kwakhona. Imiphunga kunye nentliziyo zinika amandla iindlela ezininzi zokugonyeka, yiyo loo nto indlela ophefumla ngayo kunye nokomelela kwakho kwe-cardiorespiratory kungundoqo.

Imiphunga yakho ihambisa igazi eline-oksijini elingene entliziyweni ngokusebenzisa ii-capillaries, kwaye ke intliziyo yakho ikhupha ioksijini egazini kwaye iyimpompoze emzimbeni wakho, njengezihlunu ozithengayo xa uhamba okanye ujikeleza okanye ujikeleza, utshilo uBenjamin Levine, MD , uprofesa wesayensi kwiYunivesithi yaseTexas Southwestern Medical Centre eDallas. Oko kukonyusa intshukumo yemisipha kunye nokuhamba kweoksijini kukwabangela ukwanda kokujikeleza kweeseli zomzimba. Ukuzivocavoca uqeqesha intliziyo yakho kunye nemiphunga yokupompa igazi eline-oksijini ngokufanelekileyo kwaye, ngokongeza, uthumele iiseli ezininzi zomzimba ekusebenzeni. (Ngakumbi apha: Ukuzivocavoca kunokuKhulisa njani iNkqubo yakho yoKhuseleko loMzimba)

Kodwa ukugxila ekuphefumlweni kwakho njengokuba uhleli kusanceda. Xa uphefumlela phezulu kwaye uwukhupha ngokupheleleyo nangokucothayo, uvula inkqubo yethu yeparasympathetic -i-lever ezolisayo yenkqubo yethu yemithambo-luvo, utshilo uSusan Blum, MD, umbhali we Isicwangciso sokuBuyiselwa kweNkqubo yokuKhuselwa komzimba (Thenga, $15, amazon.com). (Umyalezo uthunyelwa nge-vagus nerve, ebaleka isuka kwimiphunga nentliziyo kunye nakwisithambo kunye namathumbu.) Ukutsiba iswitshi ngokufanayo kwenza ukuba kungabikho luvo luvelayo, impendulo yethu yokulwa-okanye-yokubaleka ekhupha uxinzelelo iihomoni, ezifana ne-cortisol kunye ne-adrenaline, uthi uThomas W. Decato, MD, i-pulmonologist e-Spokane, eWashington.

Isibonelelo esinye esinamandla sokhuselo lokwahlulahlula iihomoni zoxinzelelo? I-Cortisol kunye ne-adrenaline zifumana indlela yazo kwizicubu zethu ze-lymphoid (ezifumaneka kwi-thymus gland nakwezinye iindawo), apho iiseli zokuzivikela ezikhulayo zikhula. "Ezo hormone zinokonakalisa ukukhula kweseli, yiyo loo nto kokukhona unokugcina iiseli zomzimba ekubeni zikhuseleke, kokukhona ziya kusebenza xa sele zikhulile, utshilo uGqirha Blum.

"Imizuzu nje eyi-10 ngemini yokuphefumla kwesisu eyandisa isiseko semiphunga inokwenza umahluko," utshilo. Zama obu buchule bepranayama busetyenziswa kwiyoga: Tsala ngaphakathi nangokuphuma kancinci ngempumlo yakho, emva koko uphume kakuhle uze uphume ngokupheleleyo ngempumlo; qhubeka "ukutsala" kunye "nokutyhala" umoya ngesantya esilawulwayo. (Idibeneyo: Qeqesha uMzimba wakho ukuba uzive Unoxinzelelo oluncinci ngale Mithambo yokuphefumla)

Ngamandla okuzilolonga, ngentshukumo yentliziyo-yemiphunga, ethi ke ikhuthaze ukujikeleza kweeseli zomzimba. Xa uphumle, iiseli zakho zokhuselo lomzimba zihlala zizingelwa phantsi kwizicubu ze-lymphoid, njengamajoni alindele umnxeba ukuba athumele. "Kodwa xa siphefumla nzulu kwaye ngokukhawuleza kwaye ukubetha kwentliziyo yethu kunyuka kwaye izihlunu zisebenza ngexesha lokuzilolonga, zibonisa ezo seli zinamandla zomzimba ukujikeleza nokujikeleza umzimba kwizifo ukuya kuthi ga kwiiyure ezintathu emva koko," utshilo uDavid Nieman, uprofesa IYunivesithi yaseAppalachian State eMantla Carolina. Ngokuhamba kwexesha, oku kunyuka kwiiseli ezijikelezayo zokhuselo lomzimba kuguqulela kwiintsuku ezimbalwa zokugula xa kuthelekiswa nabantu abangazilolongiyo. Ukuzilolonga ngokomthambo ukuya kwimithambo eyomeleleyo kuninzi lwamaqhinga. (I-FTR, ukulala ngokufanelekileyo kunokunceda ukukhulisa amajoni akho omzimba.)

Shape Magazine, ngoSeptemba 2021

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