Uyisebenzisa kanjani iPost-Workout ukudumba kwinzuzo yakho

Umxholo

• Yolule
• Yamkela iAche
• Thatha ikhefu
• Beka uxinzelelo ukuze lukusebenzele
• Uphengululo lwe

Ukudumba yenye yezona zihloko zishushu zempilo kulo nyaka. Kodwa kude kube ngoku, kugxilwe kuphela kumonakalo owenzayo. (Kwimeko kwinqaku: oku kutya kubangela ukudumba.) Njengoko kuvela, ayilo bali lilonke. Abaphandi basanda kufumanisa ukuba ukudumba kunokusenza sibe sempilweni. Ineziphumo ezinamandla zokuphilisa kwaye iyinto ebalulekileyo kwinkqubo yomzimba yokuzikhusela, utshilo uJoanne Donoghue, Ph.D., ugqirha womzimba kwiNew York Institute of Technology College yeOsteopathic Medicine. Uyayidinga ukwenza izihlunu, ukuphilisa kukwenzakala, kunye namandla ngosuku olunzima. Indlela esebenza ngayo yile: "Nanini na xa uqeqesha amandla okanye wenza umthambo wentliziyo, wenza i-mini-traumas kwimisipha yakho," ucacisa uDonoghue. Oko kubangela ukuvuvukala, okubangela ukukhutshwa kweekhemikhali kunye neehomoni ukulungisa izicubu ezichaphazelekayo kwaye zikhokelela kwimicu yemisipha eyomeleleyo. Amathambo akho nawo azuzayo, utsho uMaria Urso, Ph.D., umcebisi wokusebenza komntu kunye ne-O2X, inkampani yemfundo yezempilo. Umthwalo obekwe emathanjeni akho ngexesha loqeqesho lwamandla udala iidivots ezincinci kwiindawo ezibuthathaka, kwaye ukudumba kuqalisa inkqubo egcwalisa ezo ndawo ngethambo elitsha, elomeleleyo.

Ukudumba kukwabalulekile ekuchacheni ukwenzakala. Yithi uqengqa iqatha lakho ngelixa ubaleka. "Kwimizuzu nje embalwa, iiseli zegazi ezimhlophe zikhawuleza ukuya kwindawo yokulimala," utshilo uWajahat Zafar Mehal, MD, unjingalwazi onxulumene neyeza kwiYale School of Medicine. Bavavanya umonakalo kunye nomlilo amaqela ama-molecule awaziwa ngokuba yi-inflammasomes, enza iiprotheni ezincinci ezenza i-ankle yakho ibomvu kwaye idumbise. Ezi mpawu zokudumba zitsalela iiseli zomzimba kwindawo leyo ukuqala kwenkqubo yokuphilisa, ucacisa uMehal.

Izifundo zokuqala zezilwanyana zibonisa ukuba ukuvuvukala okubangelwa ngumsebenzi kunokubangela ukuba amajoni omzimba asebenze ngokufanelekileyo. Oko kuthetha ukuba ukudumba okwenziwa ngokuzilolonga kunokunceda ukulwa nengqele. Kodwa, njengemicimbi emininzi yezempilo, le nkqubo inzima. Ukukrala kusempilweni kuphela ngokumodareyitha. UCharles Raison, MD, uprofesa wezonyango lwengqondo kwiYunivesithi yaseWisconsin-Madison School of Medicine kunye neMpilo kaRhulumente efundayo imeko. Ukuthwala ubunzima obugqithisileyo, ukungafumani kuphumla ngokwaneleyo, okanye ukuzilolonga kakhulu kunokubangela impendulo elungele wena yokuvuvukala ukuya kwindawo eyingozi. Isitshixo sokuvuna izibonelelo zasemva kokuzivocavoca kukuzigcina kwinqanaba elilinganayo. Ezi ndlela zintathu zilandelayo ziya kukunceda usebenzise amandla alo ngaphandle kokuwavumela ukuba aphume ngaphandle kolawulo.

Yolule

Endaweni yokuwa esofeni emva kokuzilolonga okunzima, thatha uhambo, wenze i-yoga elula, okanye usebenzise iroli yegwebu. Emva kokuzilolonga, izihlunu zakho zivuza iprotein ebizwa ngokuba yicreatine kinase, ekufuneka izintso zakho ziyihluze egazini. Ukuba uhlala uthe cwaka, iiproteni ezonakeleyo ziyaqokelelana, kwaye oku kunokubangela ukuba iiseli zokulawula ukudumba zingene kwindawo kwaye zilibazise ukuchacha. "Ngokuhambisa izihlunu, wonyusa ukuhamba kwegazi kwezi ndawo," ucacisa u-Urso. "Oku kunceda ukukhupha iimveliso zenkunkuma ukuze umzimba wakho ukwazi ukuzilungisa." (Kwaye ngaphambi kokulala, zama ezi yoga ukunqanda ukwenzakala kwaye kukunceda ulale ngokukhawuleza.)

Yamkela iAche

Xa ubukrakra obuvela kwiklasi yakho yekampu yokuqalisa bukhulu, unokuhendwa ukuba uphume ibuprofen. Musa. Iziyobisi ezichasene nokudumba (NSAIDs) ezifana nezi zithintela ukudumba okuqhelekileyo okubangelwa ngumthambo ukuba kungenzeki, okunokugcina umzimba wakho ekwakhiweni nasekuqiniseni izihlunu zakho, utshilo u-Urso. Translation: Umsebenzi wakho awusebenzi kangako. Ukuthatha ibuprofen kunokunyusa umngcipheko wokulimala, ingxelo yabaphandi baseTshayina. Kwizifundo, bafumanise ukuba ii-NSAID ziphazamisa ukwakhiwa kwethambo, zikushiye usesichengeni sokuqhekeka koxinzelelo kunye ne-osteoporosis. Gcina amayeza okonzakala okungaphezulu njengeenyembezi zemisipha. Ukukhathazeka rhoqo, zama i-menthol gels ezinje nge-Biofreeze Cold Therapy Pain Relief ($ 9; amazon.com), ezibonakalise iipropathi ze-analgesic kodwa ezingayi kuphazamisa ukudumba. (Okanye zama enye yezi mveliso ezivunyiweyo ngumqeqeshi ukunciphisa izihlunu.)

Thatha ikhefu

Landela konke ukuzilolonga okukhulu ngemini elula okanye yokuphumla, ucebisa uChad Asplund, MD, umlawuli wezonyango kwezonyango kwezemidlalo kwiYunivesithi yaseGeorgia eseMazantsi. Ukuzilolonga kudala ii-radicals zasimahla, iimolekyuli ezingazinzanga ezonakalisa iiseli. Ngokwesiqhelo, umzimba ukhupha i-antioxidants ukuze ungazenzi ezo molekyuli, kodwa ukuba uqhubeka uzityhalela kumda wosuku emva kwemihla, ii-radicals zasimahla zongamela ukhuseleko lomzimba wakho, zenza imeko eyaziwa ngokuba luxinzelelo lwe-oxidative. Oku kubangela ukudumba okungapheliyo okuyingozi, okudiliza izihlunu kunokuba kuzakhe, utshilo uDonoghue. Jonga iimpawu ezinje ngokunyamezeleka, amandla, amandla, kunye nenkuthazo, kunye nokucaphuka, ukugula rhoqo, kunye nengxaki yokulala. Yonke le miqondiso kufuneka uthathe ubuncinci iintsuku ezimbini zokuphumla, utshilo uDonoghue, emva koko ucofe ishedyuli yakho yokuzivocavoca nge-30 ukuya kwi-40 yepesenti kwiiveki ezimbini okanye ezintathu ezizayo ukuze uphinde uchache. (Iintsuku zokuphumla ayisiyomzimba wakho nokuba ingqondo yakho ifuna ukubandeza nayo.)

Beka uxinzelelo ukuze lukusebenzele

Uxinzelelo lwengqondo, njengokuzama ukuhlangabezana nexesha elibekiweyo eliphambeneyo emsebenzini, kubangela ukudumba ngendlela efanayo noxinzelelo lokuzilolonga. “Xa ingqondo ibona ukuxhalaba okanye ingozi, iqalisa ukudumba,” utshilo uRaison. Ngamancinci amancinci, impendulo yakho yoxinzelelo ingaba yinto enhle kuwe, ngokutsho kukaFirdaus S. Dhabhar, Ph.D., uprofesa wengqondo yengqondo kunye nokuziphatha kwiYunivesithi yaseMiami Medical Centre. Ikhuthaza ukukhutshwa kwe-cortisol kunye nezinye iimolekyuli, ezihambisa amandla kunye nokuqapha kunye nokwenza ngcono amajoni omzimba ukukunceda ujongane nemeko ekuyo ngoku. Ukugcina uxinzelelo lwexesha elifutshane kwaye lube luncedo, kwaye uluthintele ekubeni lungapheli kwaye lube yingozi, zama la maqhinga axhaswa yingcali.

Yiya eluhlaza.

Ukuphuma ngaphandle kunokukunceda udibanise. Emva kokuthatha uhambo ngendalo, abathathi-nxaxheba kuphononongo babenqabile kakhulu ukuhlala kwiingcinga ezingalunganga kunabo bahambahamba kwindawo yedolophu, uphando kwiYunivesithi yaseStanford lufumene. (Okona kungcono, thatha ukuziqhelanisa neyoga yakho ngaphandle.)

Sebenzisa indlela yebhanti yokuhambisa.

"Imizuzwana embalwa amatyeli aliqela ngosuku, cinga ukuba iingcinga zakho zoxinzelelo ziibhokisi ezikwibhanti lokuhambisa, elidlula kulwazi lwakho," ucebisa uBruce Hubbard, Ph.D., umlawuli weQela lezeMpilo yokuCognitive kwisiXeko saseNew York. "Oku kukufundisa ukuba uziyeke izinto ezikukhathazayo."

Yitya iyogathi ngakumbi.

Ukungahleliwe, kodwa kuyinyani: Abasetyhini abafumene ikhosi yeeveki ezine zeprobiotic, ezifumaneka kwiyogathi, zakhanyisa kancinci xa babelusizi kunabo bafumana i-placebo, ngokophando Ubuchopho, iNdlela yokuZiphatha, kunye nokuKhuselwa komzimba. Kungenxa yokuba iiprobiotics zonyusa inqanaba lakho le-tryptophan, enceda ukuvelisa i-serotonin, ihomoni eyonyusa umoya wakho. Yitya ubuncinci ukutya kweyogathi ngosuku ngeziphumo ezilungileyo. (Mhlawumbi uyazibuza, ngaba kufuneka ndithathe isongezelelo seprobiotic?)

Uphengululo lwe