IsiKhokelo sakho kwiBhafu egqibeleleyo yasemva kokuzilolonga

Umxholo

• Yomisa ibrashi Kwangaphambili
• Gcina Amanzi afudumele, hayi ashushu kakhulu
• Sebenzisa iityuwa ze-Epsom
• Khangela iLavender
• Yongeza amaqamza
• Camngca
• Uphengululo lwe

Zimbalwa izinto eziva ngcono emva kokuzilolonga kunokuba ucofe kancinci kwindawo yokuhlambela efudumeleyo-ngakumbi xa umthambo wakho ubandakanya imozulu ebandayo okanye umhlaba onekhephu. Yindibaniselwano efanelekileyo yokubuyisela kwimeko yesiqhelo, yokuphumla kunye nokuzikhathalela.

“Umthambo ubeka umzimba kwimeko yoxinezeleko lwexeshana, ngaloo ndlela uvuselela inkqubo yethu yemithambo-luvo enovelwano,” utsho uSusan Hart, C.S.C.S., umqeqeshi we-Equinox Tier X ozinze eBoston. "Kubalulekile ukuba sikwazi ukwehlisa-ukusebenza emva kokuzilolonga kwaye sifumane imeko yeparasympathetic njengoko sihamba malunga nosuku lwethu okanye umoya uphele ngokuhlwa."

Emva kokuzilolonga, ibhafu inokuzolisa inkqubo ye-nervous central, ikubuyisele kwisiseko. Apha, indlela yokwenza kakuhle ubugcisa.

Yomisa ibrashi Kwangaphambili

"Yeyona ndlela ilungileyo yokunyusa ukujikeleza, ukukhaba i-detoxification, kunye nokunceda kunye ne-lymph drainage system yomzimba," kusho uLaura Benge, umlawuli we-spa kazwelonke we-Exhale Spa. Sebenzisa ibrashi eneebristles eziqinileyo, uxubushe ukuya entliziyweni ngemivumbo emide eyomeleleyo. Qala ngeenyawo zakho kwaye usebenze ngendlela yakho phezulu emilenzeni yakho, isisu, iingalo, kunye neengalo zangaphantsi, utsho. "Inika nokukhutshwa komzimba ngokupheleleyo, eyona nto ibalulekileyo ekubonakaleni kwesikhumba kubonakala kukutsha kunye nokukhanya." (Ungalibali nje ukuthambisa emva koko!)

Gcina Amanzi afudumele, hayi ashushu kakhulu

Imisipha iphola ngcono emva kokuzivocavoca xa ushushu-ungabandi, ngokophando olusandula kupapashwa Ijenali yePhysology.

"Ukuhlamba okufudumeleyo kunika ubushushu obumanzi, lolona hlobo lubalulekileyo lobushushu ekulungiseni izihlunu kunye nokubuyisela kwimeko yesiqhelo," utshilo uKatrina Kneeskern, DPT, ugqirha wezonyango e-LifeClinic Physical Therapy naseChiropractic ePlymouth, MN. Kuba imizimba yethu ingama-70 epesenti yamanzi, ubushushu obumanzi bungena nzulu kwiimisipha nakwizicubu, buzivumele ukuba ziphumle, uyacacisa. "Ukuzilolonga emva kokuzilolonga, oku kunokonyusa ukubuyela kwimeko yesiqhelo."

Kodwa wonke umntu uye wafumana ibhafu eshushu kakhulu ekushiya ubila (ungakhululekanga) emva kwemizuzu embalwa kuphela. Kwi Ijenali yePhysiology funda,Amanzi okuhlamba ayemalunga nama-96.8 degrees. Kushushu ngokwaneleyo ukubona izibonelelo kodwa kungatshisi kakhulu ukungena ngaphakathi kangangemizuzu engama-20, ixesha elinika inkqubo yeemvakalelo kunye nezicubu ixesha lokuhlengahlengisa kwaye uphumle, utshilo uKneeskern.

Sebenzisa iityuwa ze-Epsom

Iityuwa ze-Epsom aziyiyo ityuwa eneneni, kunokuxuba iiminerali ezibalulekileyo, ngakumbi i-magnesium-i-electrolyte ebalulekileyo edlala indima kwizihlunu, kwimithambo-luvo, kunye nokusebenza kwentliziyo.

Ngelixa kungekho phando lubanzi ngeetyuwa ze-Epsom, umbono kukuba ukuntywila kwiityuwa-kuthelekiswa nokutya ukutya nge-magnesium kuzo-kugqitha inkqubo yokwetyisa, ukukhawulezisa ukufunxeka, utshilo uKneeskern. Hayi, awukwazi "ukukhupha i-detox" kwindawo yokuhlambela ityuwa ye-Epsom, kodwa i-magnesium unako uncedo ngokuvuvukala, izihlunu ezibuhlungu, kunye nokubuyisela, wongeza uHart. (Zama isisombululo sika-Dr.

Khangela iLavender

Uphando lufumanisa ukuba ivumba le-lavender linokuzolisa inkqubo ye-nervous system, ukunciphisa iimvakalelo zoxinzelelo kunye noxinzelelo-olulungele ukuthomalalisa umzimba wakho kunye nengqondo emva koqeqesho. IHart ngumkhanyisi wokukhanyisa amakhandlela ane-lavender-kodwa ungasebenzisa imveliso ye-Epsom yetyuwa ene-lavender ebalulekileyo yeoyile exutywe kuyo, okanye uzame imaski yobuso be-lavender ngelixa uncwina. (Idibeneyo: Zithini iioyile eziBalulekileyo kwaye ngaba zisemthethweni?)

Yongeza amaqamza

Ngaphandle kokonwabisa ngakumbi, umaleko wamaqamza ngokwenene usebenza njengesigqubuthelo, uwagcina eshushu ixesha elide amanzi okuhlamba, utshilo uHart. Kananjalo: "Kulukhuni kakhulu ukuntywiliselwa kwindawo yokuhlambela kwaye ungavumeli ukuncwina okukhulu."

Camngca

Ibhafu inokuba yindawo entle yokudala indawo ene-zenned-out. Layita umculo opholileyo, khanyisa amakhandlela, thoba izibane-nantoni na oyifunayo ukwenza ixesha elilelakho.

IHart ikwathanda usetyenziso olubizwa ngokuba yi-CBT-i Coach. "Kukho into ebalulekileyo kule app ebizwa ngokuba yi-Quiet Your Mind, ekuthabathela kwimifanekiso ekhokelwa ngamahlathi, iilwandle, okanye into elula njengokukhangela umzimba," utsho. "Le yindlela enhle yokuziqhelanisa nokucamngca, ngakumbi kwabo banokuthi batsha kuyo yonke into yokucamngca."

I-Kneeskern igxininisa kwimantra. "Ndisebenzisa 'Sat Nam' ethi eKundalini Yoga ithetha 'ubunyani bokwenene," utshilo. "Nokuba awukwazi ukumisa 'incoko yenkawu,' qhubeka uphefumle kwaye ngaphambi kokuba uyazi, kuya kuba lula ngexesha. Njengayo nayiphi na into ebomini, ukuziqhelanisa kuko okuphucula nawuphi na umkhwa, isimilo, okanye utshintsho kwindlela yokuphila."

Uphengululo lwe