IziBonelelo zaMzimba woMzimba zokuFumana iMassage

Umxholo

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Ukuba uyafana, kulungile, wonke umntu, mhlawumbi uphume ngaphandle kwesisombululo soNyaka oMtsha okanye ezimbini (okanye ezingama-20, kodwa nantoni na). I-stroke yonyaka-yobusuku bobusuku kufuneka isombulule into malunga nawe ihlala ijikeleze umbono omnye: ukuba ngcono.

Kodwa kuthiwani ukuba indlela yokuziva wonwabile, phucula ukulala kwakho, uyibulale kwindlela yakho yokusebenza-konke oko ngcono Izinto-zilungile ezandleni zakho, okanye kule meko, zomnye umntu? Okuphakathi: massage. "Ukuphululwa kweeveki ngeeveki kubonakala kunempembelelo entle eqhubekayo ngokuhamba kwexesha," utsho uMark Rapaport, MD, unjingalwazi kunye nosihlalo wenzululwazi yengqondo kunye nokuziphatha kwiYunivesithi yase-Emory e-Atlanta, oye wafunda i-massage. Kodwa kuba akunakwenzeka ukuba ubethe i-spa ngalo lonke ixesha: "Idatha ibonisa ukuba unokuvuna izibonelelo nakwi-massage enye," uyongezelela.

Ukuyigcina iyinyani: Uninzi lophando lwesandulela. Kodwa iziphumo ezininzi zibonisa ukuba kwanonyango nje lwemizuzu eli-15 lunokuba luncedo kwimpilo-ntle yakho, nokuba uyintombazana enzulu, okanye isiSweden sesona sitayile sakho, unokufumana izibonelelo ezonwabileyo. Ngoku, ukuphululwa ngeveki kunokufumana ixabiso elincinci, kodwa ngenyanga? Unokuguqula umyalezo rhoqo emva kweeveki ezi-4 ukuya ku-2017, kwaye ingqondo nomzimba wakho kuya kuba ngcono ngalo. Ukuba ufuna ukukholisa kancinci, nasi isizathu sokuba ukuphululwa rhoqo kufanelekile ukuba kudutyulwe.

Ukuphulula kuphelisa iintlungu kunye neentlungu.

Ngaba uziva ubuhlungu emva kokubaleka kwakho kwemihla ngemihla? (Ngaba ufuna i-massage yezemidlalo?) "I-massage inokunciphisa ukudumba okukhulu ngenxa yokusetyenziswa kakhulu kwezihlunu, ngoko kunokuba luncedo kakhulu ekunciphiseni ukuqina, iintlungu kunye nokudumba," utshilo uRapaport. I-masseuse yakho ayisiyomlingo-yisayensi. Isebenza ngokunceda ukwandisa i-traffic yeeseli ze-pluripotent stem (iiseli eziphambili ezikwazi ukuvelisa naziphi na izicubu okanye iseli umzimba wakho odinga ukulungiswa) kwiindawo ezinengxaki, utsho.

Ukuphulula umzimba kugcina ukugula kude.

Ukuxovwa ngaphandle kunokunyusa amajoni akho omzimba. “Enye yeenzuzo zokusilalisa kukuba kukhokelela ekwandeni kokujikeleza kweeseli ezimhlophe zegazi,” utshilo uRapaport. Kwaye ayisiyiyo nje iintlobo ezibandayo zeeseli, kodwa iiseli ze-NK ngokukodwa, uyongeza. Ezi zihlala zibizwa ngokuba "ziiseli ezibulalayo" kuba zisebenza njengokhuselo oluphambili lomzimba wakho kwizifo ezinobuzaza.

Ukuphululwa kusebenza njengendalo yonke ibuprofen.

Ukuba ukungakhululeki kumonzakalo ongapheliyo kukugcina usecaleni kwindawo yokuzivocavoca, ukubetha itafile yokuphulula kunokuthetha ukuba awusayi kuba buhlungu. "Ukuphululwa kunciphisa ukubandezeleka komzimba ngokunciphisa i-cortisol kunye nokwandisa i-serotonin, eyona nto iyintlungu yendalo yomzimba," kusho uTiffany Field, Ph.D., umlawuli weTouch Research Institute kwiYunivesithi yaseMiami School of Medicine. (Fumana ama-6 amayeza endalo okuthomalalisa iintlungu yonke intombazana esebenzayo kufuneka yazi malunga nayo.)

Ukuphulula umzimba kunyusa amandla akho engqondo.

"Olunye uphononongo lubonise ukuba emva kokuthanjiswa kwesitulo kwemizuzu eli-15, amaza obuchopho atshintshe kwicala lokuphakama okuthe kratya," utshilo u-Field. "Enyanisweni, abathathi-nxaxheba bophononongo bakwazi ukwenza izibalo zezibalo kabini ngokukhawuleza kwaye ngokuphindwe kabini ukuchaneka." Ke ukulala etafileni ebumnyameni kukuguqula ube yingqondi? Egameni lophando, kufanelekile ukuvavanya ithiyori.

Ukuphulula umzimba kulwa nokungalali.

Ukuba uyasokola ukuphumla kamnandi ebusuku, i-massage inokunceda kuloo nto, utsho u-Ariel Raovfogel, ugqirha onempepha mvume yokuthanjiswa komzimba e-NY Haven Spa kwisiXeko saseNew York. Ukunqongophala kwe-serotonin kudityaniswe nokungalali ebusuku, kwaye njengoko i-massage inceda amanqanaba e-spike yeekhemikhali ezifanelekileyo zokusnuza, inokukunceda ukuba wozele. (Ngaba ufuna uncedo ngakumbi ukufumana ii-ZZZ ezifanelekileyo? Ezi zinto zincinci zitshintshile uzenzayo emini zinokukunceda ulale ngcono ebusuku.)

Ukuphulula kunyibilikisa uxinzelelo kunye noxinzelelo.

Ayilovumba nje lee-oyile ezizolileyo oziva ugodola-ukuphululwa sisihlunu sokwenyani (kunye nemo) yokuphumla. Uluhlu lwe-stroke lunciphisa ithoni yakho yovelwano, eyinxalenye yenkqubo ye-nervous elungiselela umzimba wakho ukuba usabele kwiimeko zoxinzelelo okanye unxunguphalo, utshilo uRapaport. Kwaye ukwehla okulandelayo kwe-cortisol kunye nokwanda kwe-serotonin yifomula ye-vibes ezolile ngokunzulu. Olunye uphando luhamba lude lutsho ukuba i-massage ilungile kumdlalo wakho wengqondo, inokunceda noxinzelelo.

Ukuphulula umzimba kwandisa uluhlu lwakho lokuhamba.

Ukuguquguquka ayisiyonto yakho ngokwenene? Ngokuzinyanga ngokwakho kwiseshoni, unokukwazi ukukhupha ipiramidi kwi-yoga. I-massage ikhulula izihlunu kwaye inyuse ukujikeleza, enceda ukumpompa ioksijini kumalungu, utshilo uRaovfogel. Zonke zibalulekile ekugcineni amalungu omzimba wakho. Kwaye ukuba kukukrala okuthintela ukuhamba kwakho, ukuvumela ukuba ucofe kakuhle kunciphisa ubukho bee cytokines, iiproteni ezikhokelela kukudumba.

Ukuphulula kunceda kwiintloko.

Gxininisa iseshoni yakho entanyeni yakho ukuze ufumane isiqabu kuloo nto yoyikeka ukubetha-betha-betha imvakalelo. "I-massage inokunceda ukunciphisa iintloko ngokuvuselela i-receptors yoxinzelelo kwi-nape yentamo, eyanceda ukwandisa umsebenzi we-vagal," u-Field uthi. Kucingelwa ukuba xa i-vagus nerve isebenza, ithomalalisa iintloko ezibuhlungu kunye nemigraines.

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