Kutheni ukucamngca kuyimfihlo kubantu abancinci, ulusu olusempilweni

Umxholo

• Uphengululo lwe

Iinzuzo zempilo zokucamngca ziyamangalisa. Inzululwazi ibonisa ukuba ukuthatha ingqondo yokuziqhelanisa kunokunciphisa amanqanaba oxinzelelo, kukunciphise ubunzima, ukukhaba ezinye iziyobisi, kwaye ube yimbaleki ebalaseleyo, ukubala nje ezimbalwa.

Kodwa ukuba ezo zibonelelo zomzimba engqondweni bezingonelanga ukukuqinisekisa, ngoku sikho esinye isizathu sokungena ebhodini: Inokukunceda nokubonakala kwakho, utshilo ugqirha wesikhumba uJennifer Chwalek, MD waseNew York City-based I-Union Square Laser Dermatology.

Emva kokwaziswa ngokucamngca ngexesha lokuqeqeshwa kwakhe ngutitshala weyoga, uGqirha Chwalek ucacisa ukuba ngokukhawuleza kwaba yinto yemihla ngemihla, emnceda ukuba afumane uxolo lwangaphakathi phakathi kwesiphithiphithi sobomi kunye nokungaqiniseki. Kwaye waqonda izibonelelo eziphambili zolusu ezinokuza nomsebenzi, naye.

UGqr. Chwalek uthi: “Ndiqaphele wonke umntu endimaziyo obesoloko ecamngca ebonakala emncinci kakhulu kuneminyaka yakhe yokwenyani. Oku ngokwenene kuxhaswa yisayensi: uphononongo olusisiseko lwasemva kwiminyaka yoo-80s lubonise ukuba abacamngcayo babeneminyaka emincinci yebhayoloji xa kuthelekiswa nabangacamngcanga, utshilo. "Bendisazi ukuba izifundo ezibonisa ukucamngca zingasetyenziselwa ukunyanga uxinzelelo lwexinzelelo kunye noxinzelelo kodwa bendingazi ngalo lonke uphando olubonisa ukuba ziziphumo ezilungileyo kubomi obude."

Isebenza njani kanye le nto? Ugqirha Chwalek ucacisa ukuba enye yezona zinto zibalulekileyo, eziphandiweyo zokucamngca kukukwazi ukwandisa nokwandisa umsebenzi weetelomeres-iicaps ezikhuselayo ekupheleni kwee-chromosomes, ezifutshane kunye nobudala kunye noxinzelelo olungapheliyo. Kwaye, uphando olutshanje lubonise ukuba ukucamngca kunokubangela utshintsho kwiijethi zethu. Ngokukodwa, ukucamngca kunokucinezela impendulo yentsholongwane ekhuthazayo, aka uya kuba nolusu olungenakudumba kunye nemibimbi embalwa ekuhambeni kwexesha, utshilo uGqirha Chwalek.

Kwinqanaba elikhawulezayo, siyazi ukuba ukucamngca rhoqo kunciphisa umsebenzi wenkqubo ye-nervous enovelwano ngokunciphisa amanqanaba e-cortisol kunye ne-epinephrine-amahomoni anoxanduva lokuhamba ngendiza okanye ukulwa nokuphendula, uDkt Chwalek uyachaza. Oku kuya kunciphisa uxinzelelo lwegazi kunye nokubetha kwentliziyo kunye nokunyusa ioksijini kwiiseli zakho. Kwaye xa ukonyuka kokuhamba kwegazi, kuyanceda ukuzisa izakhamzimba kulusu, kwaye kususe iityhefu. Isiphelo sisiphambeko, umbala oqaqambileyo, utshilo. (Apha, ngakumbi malunga nento eyenzekayo kwingqondo yakho ngexesha lokucamngca.)

Ngokucinezela impendulo ye-cortisol yomzimba (ngaloo ndlela iphucula iimvakalelo ezingathandekiyo kunye nokulawula uxinzelelo), ukucamngca kukwaluncedo kuyo nayiphi na imeko yolusu eyenziwa yi-stress-ebandakanya i-acne, i-psoriasis, i-eczema, ukulahleka kweenwele, kunye nezifo zesikhumba ezizimeleyo, uGqr Chwalek uthi. Icherry ephezulu? Uya kuthintela ukuguga okukhawulezileyo kolusu. (Kukho isizathu sokuba loo mibimbi ibizwa ngokuba yimigca yokuxhalaba!)

Oko akuthethi ukuba ukucamngca kukutshintsha kweemveliso zakho, kodwa "ukucamngca kufanele ube yinxalenye yommiselo wolusu olusempilweni olubandakanya ukutya okufanelekileyo, ukulala, kunye nemveliso / unyango olusemgangathweni, "utshilo uGqirha Chwalek.

"Abantu bayathandabuza ukuba ukucamngca kunye noqeqesho lokuqonda zinokuba nefuthe elinamandla kwimpilo yabo (ukuya kuthi ichaphazele ukubonakala kwabo), utshilo. "Sivame ukuwajongela phantsi amandla okucinga kwethu xa kuziwa kwimpilo yethu kwaye uninzi lwabantu aluyazi inzululwazi emva kwezi zinto."

Uzoqala ngaphi? Iindaba ezimnandi zininzi izibonelelo zabaqalayo kunangaphambili. Uninzi lweedolophu ezinkulu ngoku zinamaziko okucamngca apho ungaya khona ukuze ucamngce (njenge-MDFL kwisiXeko saseNew York) kwaye uninzi lunika iindibano zocweyo zabaqalayo. Kukwakhona iiapps ezingenakubalwa ezinikezela ngeengcinga ezikhokelwayo, kubandakanya iBuddhify, Simply Being, Headspace, kunye neCalm, kunye nee-podcast ezikwi-intanethi ziingcali ezinje ngo-Deepak Chopra kunye namaBuddha anje ngePema Chodron, uJack Kornfield, kunye noTara Brach (ukubiza nje ezimbalwa), UGqr. Chwalek uthi. (Apha, isikhokelo somqali wokucamngca.)

Uphengululo lwe