Ungahlala njani Ugxininise xa Uxinezelekile kwaye Uxinezelekile

Umxholo

• Qalisa (Okusempilweni) Ukusela Umkhwa
• Thatha umphefumlo onzulu
• Gcina iNqondo yakho ngokuZilolonga
• Zibophelela kwimizuzu engama-30 yomsebenzi ongenakuphazanyiswa
• Yazi kwaye uyenze le ndlela yoxinzelelo
• Ziqhelise ngengqiqo
• Uphengululo lwe

Ukuba unengxaki yokugxila, wamkelekile kwimo yesiqhelo. Phantse unyaka emva kokuba siqale ukungena kutshixo, uninzi lwethu lusasokola imini yonke sisiphazamiso. Sinikwe iinkxalabo zethu malunga nobhubhane, amaxhala ngoqoqosho, kunye nokungaqiniseki ngekamva ngokubanzi - singasathethi ke ngokuzama ukusebenza ekhaya ngokupheka izidlo ezithathu ngemini, mhlawumbi ukufundisa abantwana bakho, kunye nokuzama nje ukugcina ubomi buhambela phambili - akumangalisi ukuba singakwazi ukugxila kuyo nantoni na. Kwivoti yakutshanje yaseHarris, iipesenti ezingama-78 zabaphenduli bathi ubhubhane ngumthombo obalulekileyo woxinzelelo kubomi babo, kwaye iipesenti ezingama-60 zathi ziziva zonganyelwe ziingxaki esijamelene nazo sonke.

"Asikwazi ukugxila xa sixhalabile kwaye sinovalo kuba iihormones zoxinzelelo ze-cortisol kunye ne-adrenaline ziyapompa ngemizimba yethu," utshilo uKristen Willeumier, Ph.D., isazi ngemithambo-luvo kunye nombhali wencwadi Biohack Ubunzima bakho. “Kufuneka sikhulule kulo lonke uxinzelelo. Ukuthatha ixesha lokuphuma kuyo yonke into esiyixhalabisayo nokunxibelelana nemizimba yethu kuya kusinceda sisuke ekusebenzeni kwenkqubo yethu yemfesane yovelwano, eqala xa siphantsi koxinzelelo, isebenze inkqubo ye-parasympathetic system, esenza sizive uzolile kwaye ugxile ngakumbi. ”

Nantsi indlela yokuhlala ujolise, unqumle konke ukungqubana kwengqondo, kwaye ubuyise ingqondo yakho.

Qalisa (Okusempilweni) Ukusela Umkhwa

Ingcebiso yokuqala malunga nendlela yokuhlala ugxile: Sela up. Amanzi sisihombiso kwingqondo- kufuneka usebenzise izixa ezikhulu ukuze uhlale ubukhali. U-Willeumier uthi: "Ingqondo yenziwe ngama-75 eepesenti amanzi, kwaye yonke imihla, siphulukana nee-ounces ezingama-60 ukuya kuma-84 ngenxa nje yokusebenza komzimba." "Nokuba i-1 ukuya kwi-2 yepesenti yehla kulwelo inokuchaphazela ukubanakho kwakho ukugxila kwaye ikhokelele kwingqondo yengqondo."

Ngokwe-National Academy of Medicine, abasetyhini kufuneka basebenzise ubuncinci iilitha ezi-2.7-malunga nee-ounces ezingama-91 zamanzi ngosuku (nangaphezulu ukuba uzilolonga rhoqo). Malunga neepesenti ezingama-20 zoko zinokuza ngokutya okuhambisa amanzi, njengeekomkomere, iseleri, israwberry, kunye negrapefruit, utshilo uWilleumier. Zonke ezinye kufuneka zivele kwi-H2O endala, kukhethwe ukuba icocwe (icebo lokucoca amanzi lisuse ukungcoliseka kwamanzi okuqhelekileyo). UWilleumier uthi: "Ukugcina umkhondo, fumana iibhotile ezintathu ze-BPA ezingenama-32 ngemibala eyahlukeneyo, zizalise, kwaye usele loo manzi imini yonke." Ibhotile yakusasa inokuba pinki, emva kwemini iblue, kwaye kuluhlaza ngokuhlwa. Xa unenkqubo efana nale, kunokwenzeka ukuba ufikelele kwisabelo sakho. " (Izinto eziNxulumeneyo: Ezona zihluzo zaManzi ziGqwesileyo zokuHlala ziHyiliwe eKhaya)

Ukongeza, ziphathe ngejusi eluhlaza ecofa ngokutsha yonke imihla. “Siselo esinamanzi, esinezondlo ezininzi,” utshilo uWilleumier. “Enye yezinto ezibalulekileyo endizifundileyo ekusebenzeni neenkcubeko ze-neuron kwilebhu kukuba iinkqubo ezisisiseko zemetabolism zivelisa i-asidi eninzi. Ndingathatha indawo yaloo nto ine-asidi ngesisombululo se-alkaline esinezondlo ezininzi eziluncedo kunye neeminerali, ezincede ukugcina i-pH efanelekileyo yokuxhasa impilo yeselula. Ngosuku olulandelayo, xa ndijonga ii-neurons phantsi kwemicroscope, ziya kuba ziyachuma, utshilo.

"Ijusi eluhlaza, ekwayialkaline, ibonelela ngeentlobo ezifanayo zee-enzymes ezibalulekileyo, iiminerali, kunye nezondlo ezinokukhusela ii-neurons zethu kwaye zidale impilo yeselula ephilileyo." Ukuqala usuku lwakho ngejusi eluhlaza, zama i-Willeumier Morning Hydration Bost Boost: Kwi-juicer, ijusi ezine ukuya kwezintlanu iziqu zeseleri, isiqingatha ukuya kwenye ikhukhamba ecwengileyo Iziqu ezithathu ezibomvu okanye ze-pacific kale. Ngobumnandi obuncinci, yongeza isiqingatha kwiapile enye eluhlaza.

Ingcebiso yokugqibela ye-hydration kwesi sikhokelo sendlela yokuhlala ugxile? Zigalele iti eluhlaza ene-decaffeinated. Uhlobo olusempilweni lubonelela nge-hydration, kwaye uphononongo lubonisa ukuba lunokunciphisa uxinzelelo, lonyuse ukugxila, luphucule inkumbulo, kunye nokwenza ngcono ukusebenza kwengqondo.

Thatha umphefumlo onzulu

Ukucamngca kuyindlela enamandla yokwandisa ixesha lokujonga."Ngenye yeendlela ezikhawulezayo zokutshintsha umsebenzi wakho wobuchwephesha bobuchwephesha ukusuka rhoqo kwi-beta, xa ulumke kakhulu, kwi-alpha frequency, xa ukhululekile kwaye ugxile," utshilo uWilleumier. Ngapha koko, xa ukucamngca kusenziwa ngokungaguquguqukiyo ngokuhamba kwexesha, ukuskena kwengqondo kubonisa ukwanda komsebenzi kwi-cortex yangaphambili-indawo yengqondo ejongene nokugxila, ukujonga kunye nolawulo lwempembelelo. Olunye uphando lufumene ukuba imizuzu engama-30 yokucamngca kwengqondo imihla ngemihla ngaphezulu kweeveki ezisibhozo inokunyusa umthamo wobuchopho kwihippocampus, indawo ebalulekileyo ekufundeni nakwinkumbulo. (Ukuqala ukuziqhelanisa nemihla ngemihla, zama ezi vidiyo zokucamngca kwi-YouTube.)

Ukubaleka zonke iingcinga ezibaleka engqondweni yakho xa uhleli phantsi ukucamngca, sebenzisa umoya wakho njengesixhobo, utshilo uWilleumier. "Xa ugxila kwipateni yokuphefumla, ikukhupha entlokweni yakho nasemzimbeni wakho ukuze uthule ingqondo yakho," utshilo. Ukwenza: Thatha umoya ophefumlayo ngeempumlo zakho ukubala ezintandathu okanye ezisixhenxe. Yibambe ubala isine, kwaye uphefumle kancinci ngomlomo ukuya kuthi ga kwisibhozo. Phinda. Njengoko uqhubeka nokuphefumla ngale ndlela, ubakho ngokupheleleyo okwangoku, kwaye kuxa ugxile kakhulu, uyilo, kwaye unengqondo, utshilo uWilleumier. "Iintlantsi ezincinci zobukrelekrele zinokwenzeka emva koko-unokufumana ingqiqo enkulu okanye umbono okanye usombulule ingxaki-kuba uzolile kwaye uzinze."

Ukubeka eli cebiso malunga nendlela yokuhlala ugxile kwisenzo kwaye uqalise ukuziqhelanisa nokucamngca, yigcine ilula kwaye ifikeleleke. Zama into yokuqala kusasa: "Hlala ngokuzolileyo ebhedini imizuzu emihlanu ukuya kweli-10 amehlo akho evaliwe, jonga ukuphefumla kwakho, kwaye ubone okuza kuvela," utsho uWilleumier, owenza oku yonke imihla. "Bubuhle bokucamngca obo - ukufumana ulwazi olumangalisayo olunokuvela kokuzolileyo."

Gcina iNqondo yakho ngokuZilolonga

Ukubaleka okanye iklasi yokuqalisa inkampu iya kwenza inkumbulo yakho ibe bukhali ngosuku olulandelayo. Kwaye ngokutsho kwengcali yezengqondo uPhillip D. Tomporowski, Ph.D., unjingalwazi we-kinesiology kwiYunivesithi yaseGeorgia, zimbini iindlela zokunyusa esi siphumo: Zilolonge umzimba ngaphambi okanye emva kokungena kulwazi ozimisele ukulikhumbula. "Ukuba uyazilolonga ngaphambi kokuba ufunde ulwazi, ukuvuswa komzimba kuya kukunika ingqalelo," utshilo uTomporowski.

Iintshukumo zeemvakalelo ngenxa yokwanda kwentshukumo, izinga lokubetha kwentliziyo, kunye nokuphefumla kubuyela ebuchotsheni bakho, okukhokelela kwintlantsi kwii-neurotransmitters ezifana ne-norepinephrine; zonke zinegalelo kulo mlingo wenkumbulo ophuculweyo. Kwiphepha le-flip, ukuba uyafunda kwaye usebenzise umthambo, enye ithiyori uyigcina ngokubulela ngakumbi indlela ihippocampus - ilayibrari yengqondo - esebenza ngayo. Zombini ezi ndlela zinamandla kwaye ziye zaqinisekiswa ukuba zikuphembelele ukukhumbula kwakho. Ke leliphi idosi ethembekileyo eya kuthi ekugqibeleni ikuncede uhlale ujolise? UTomporowski uthi: "Imizuzu engamashumi amabini ngesantya esilinganiselweyo ibonakala ngathi yindawo yokuzivocavoca umzimba evelisa isiphumo." (Eyeleleneyo: Iindlela ezimangalisayo zokuzilolonga zongeza amandla engqondo yakho)

Zibophelela kwimizuzu engama-30 yomsebenzi ongenakuphazanyiswa

Esinye isikhombisi esiphambili sendlela yokuhlala ujolise kukwenza imisebenzi eyifunayo. Yamkela imikhwa ekuvumela ukuba uzikise ingqondo kangangemizuzu engama-30 ubuncinci, utshilo uWilleumier. Oko kuya kufundisa ingqondo yakho ukuba ingene kwaye igcine ugxininiso. Funda incwadi enomdla okanye usebenze kwipuzzle yejigsaw. Khetha into ekuthandayo ukuba uyile. UWilleumier uthi: "Ingqondo iya naphina apho siyalathisa khona." "Ke xa usenza into ebandakanyekayo ngokucokisekileyo, ukugxila kwakho kuya kukhula."

Yazi kwaye uyenze le ndlela yoxinzelelo

Ungahlala njani ujolise phakathi kweziphazamiso ezinkulu? Zama okwenziwa ziimbaleki. "Inkqubo yabo ephambili ekugxilwe kuyo kukuba nesiqhelo," utshilo uMark Aoyagi, Ph.D., unjingalwazi kwezemidlalo nokusebenza kwengqondo kwiDyunivesithi yaseDenver. "Uqala ngombono obanzi, emva koko ngokuthe chu unciphise kwaye uqinise ukugxila kwakho njengoko usiya kukhuphiswano."

Ukuqeqesha ingqalelo yakho ngale ndlela, hlala kwaye uhambe ngeendlela ezahlukeneyo zokugxila. “Ngena kwigumbi apho ukhoyo [ingqokelela ebanzi yangaphandle], tshintshela ekugxileni kwinto enye kwigumbi [uxinzelelo lwangaphandle oluncinci], tshintshela kwisikena somzimba [uxinzelelo lwangaphakathi], emva koko tshintshela kwingcinga enye okanye imvakalelo [ingxinano exineneyo yangaphakathi],” utsho uAoyagi.

Njengoko uphuhlisa lo buchule, uya kukwazi ukuhlala kwisitayile ngasinye ngakumbi - oko i-Aoyagi ibiza ukwakha "amandla" engqalelo yakho - ixesha elide (ukunyamezela ingqalelo) kunye nokutshintsha ngokulula (ukwandisa ukuguquguquka). "Izitshixo ziyazi ukuba yeyiphi indlela yokujonga efanelekileyo efanelekileyo kulo msebenzi kwaye emva koko ube nakho ukutshintshela kwefanelekileyo," utshilo. Umzekelo, ukwenza ispredishithi kunokufuna uxinaniso lwangaphandle olunqamlezileyo njengoko usonga amanani, ngelixa iklasi yeyoga inokukucela ukuba ucofe uxinzelelo lwangaphakathi oluncinci ukuze uphefumle kwaye uphefumle.

Ukuba ndifuna ukugxila ngokukhawuleza kwaye ingqondo yam iyangxola, ndiza kumamela umculo othile weklasikhi, otshintsha amaza engqondo yam ukuba akhululeke ngakumbi. Loo nto indenza ndizole ndize ndikwazi ukunikel’ ingqalelo, yaye ndiyakwazi ukwenza imisebenzi ngexesha elingaphantsi kwesiqingatha sexesha.

UKristen Willeumier, Ph.D.

Ziqhelise ngengqiqo

Ingcebiso yokugqibela kwesi sikhokelo malunga nokuba ungahlala njani ugxininise ngumsebenzi ekusenokwenzeka ukuba uxelelwe ukuba uzame amaxesha asisigidi: Ukuqiqa. Ukuziqhelanisa kunokunceda ukukhiya kuzo zonke izakhono zoqwalaselo olungentla ngokwandisa uqhagamshelo lomzimba-wakho ngokubanzi. (Xa ungabonakali ukucamngca, zama olu qeqesho lokwakha ingqondo alucebisayo: Ngaphambi kokuba uphume ebhedini, hlakulela imvakalelo yombulelo, gxila kwinjongo enye yosuku, emva koko uphume ebhedini kwaye uthathe ithutyana ukuze uzive. iinyawo zakho emgangathweni.)

Njengebhonasi, ingqondo iphinda iqeqeshe isakhono sokujonga i-meta, okanye ukwazi ukuba iphi na ingqalelo yomntu. “Xa singenawo amandla okunikela ingqalelo kwimeta, sinamava okucinga ukuba siya kwiintlanganiso okanye nantoni na, size ‘sivuke’ emva kwemizuzu emihlanu size siqonde ukuba ingqalelo yethu ibikwenye indawo ngokupheleleyo,” utshilo uAoyagi.

Ukubheja kwakho kukwenza umkhwa oqhelekileyo wokuzivocavoca kwakho. "Njengoko uphucula, ungazisa iziphazamiso ngokubukela umabonwakude okanye umculo odlalayo, kwaye wandise amandla: Zama ukuyenza kwisitalato esixineneyo okanye kwindawo yokuthenga exakekileyo," utshilo.

Shape Magazine, ngoMatshi 2021

• NguMary Anderson
• NguPamela O'Brien

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