Iingcebiso ezi-3 ezivela kuXwebhu lwezeMpilo oluSebenzayo oluza kuguqula impilo yakho

Umxholo

• Khulisa Ingqondo yakho
• Hlala Unxibelelana noMzimba wakho
• Zama Eli qhinga lexesha lesidlo
• Uphengululo lwe

Ugqirha owaziwayo odibeneyo uFrank Lipman uxuba iindlela zesiko kunye nezintsha zokunceda abaguli bakhe baphucule impilo yabo. Ke, siye sahlala phantsi safuna i-Q & A kunye nengcali yokuncokola ngeendlela ezilula zokuziva ungcono ASAP nokuba ufuna impilo.

Apha, wabelana nathi ngezicwangciso zakhe ezintathu zokuphucula impilo yakho.

Khulisa Ingqondo yakho

UBUME: Ucebisa ntoni ukuba umntu azilolonge kwaye atye kamnandi kodwa afune ukukhulisa impilo yakhe esisiseko?

Lipman: Qala ukuziqhelanisa nokucamngca.

UBUME: Ngokwenene?

Lipman: Ewe, kuba uninzi lwethu luxinezelekile. Ukucamngca kusifundisa ukukhulula inkqubo ye-nervous. Yehlisa uxinzelelo lwegazi, iphucule ukugxila, kwaye isincede singasabeli kangako kuxinzelelo. (Idibeneyo: Le mizuzu engama-20 yokuCamngca ngokuKhokelwa kwabaQalayo iya kunyibilikisa lonke uxinzelelo lwakho)

UBUME: Ukucamngca kunokuba yinto eyoyikisayo, nangona kunjalo. Kwaye isaziva i-woo-woo encinci.

Lipman: Yiyo loo nto kubalulekile ukuba uxelele abantu ukuba ukucamngca ayikokuhlala phezu komqamelo kunye nokucula. Imalunga nokuphucula ukusebenza kwengqondo. Kanye njengoko sisebenzisa imizimba yethu ukwenza ngcono, ukucamngca kusebenzisa ubuchopho bethu ukubaqeqesha ukuba bagxile ngakumbi kwaye babukhali. Fumana okona kusebenza ngcono kuwe: imithambo yokuphefumla, ukuziqhelanisa nokucinga, uhlobo lokuziqhelanisa nemantra, okanye iyoga.

Hlala Unxibelelana noMzimba wakho

UBUME: Ubhale okuninzi malunga nokuhambelana nezingqisho zendalo zomzimba wakho. Ngaba unokuchaza ukuba zithini?

Lipman: Sonke siyasazi isingqisho kwiintliziyo zethu kunye nokuphefumla kwethu, kodwa onke amalungu ethu ane tempo. Okukhona usebenza ngezingqisho zakho zangaphakathi, kokukhona uziva ngcono. Kufana nokuqubha kunye nomsinga endaweni yokuchasa.

UBUME: Ungaqinisekisa njani ukuba ukwi-sync?

Lipman: Into ebaluleke kakhulu kukulala nokuvuka ngamaxesha afanayo yonke imihla, kubandakanya neempelaveki. (Idibeneyo: Kutheni ukulala kuyiNombolo 1 Eyona nto ibaluleke kakhulu kuMzimba ongcono)

UBUME: Yaye kutheni oko kubalulekile?

Lipman: Isingqisho sokuqala kukulala kunye nokuvuka-ukuyigcina izinzile kuthetha ukuba uya kuziva unamandla ngakumbi kusasa kwaye ungabinazintambo ebusuku. Abantu abalali ngokwaneleyo. Kukho into ebizwa ngokuba yi-glymphatic system, inkqubo yokucoca indlu kwingqondo yakho esebenza kuphela xa ulele. Ukuba awuphumli kakuhle, izinto eziyityhefu ziyakha. Wena onokukhokelela kuzo zonke iintlobo zeengxaki ze-neurological, njenge-Alzheimer's disease. Ukulala kubalulekile.

Zama Eli qhinga lexesha lesidlo

UBUME: Emva kokulala, yeyiphi eyona nto ilungileyo anokuyenza umfazi ukuphucula impilo yakhe kwaye ahlale ehambelana nomzimba wakhe?

Lipman: Zama ukutya isidlo sangokuhlwa kwangoko kunye nesidlo sakusasa kamva kwiintsuku ezimbini okanye ezintathu ngeveki. Inceda ukulawula i-insulin, imetabolism, kunye nobunzima. Imizimba yethu yenzelwe ukuba nomjikelo wesidlo kunye nokuzila ukutya. Ukubaqeqesha ukuba bangatyi amashwamshwam ngalo lonke ixesha ngumbono olungileyo. (Ngaba kufuneka uzame uKuzila ukutya okungapheliyo?)

UBUME: Inomdla. Ke ngaba kufanelekile ukuba sisuke kude kumbono wokutya izidlo ezithandathu ezintandathu ngemini?

Lipman: Ewe. Andisavumelani kwaphela noko, nangona bendihlala ndicebisa. Ngoku ndigxile kakhulu ekuzameni ukushiya iiyure ezili-14 ukuya kwezili-16 phakathi kwesidlo sakusasa nesidlo sakusasa amatyeli aliqela ngeveki. Eso sicwangciso sisebenza ngokwenene kwizigulana zam. Ndiyenza ngokwam, kwaye ndiyifumana yenza umahluko omkhulu kwinqanaba lam lamandla kunye nomoya.

UFrank Lipman, M.D., onguvulandlela odibeneyo kunye nosebenzayo kwezonyango, ngumseki kunye nomlawuli weZiko lezeMpilo elishumi elinanye kwiSixeko saseNew York kunye nombhali othengisa kakhulu.

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