Thoba ukudumba okungapheliyo kunye nokuguga ngaphambi kwexesha

Umxholo

• Ukuvuvukala okungapheliyo kunokuchaphazela kakubi impilo yakho kwaye kukhawulezise ukuguga kolusu lwakho.
• Iinyaniso ezisisiseko malunga nokuvuvukala emzimbeni
• Yintoni ekufuneka uyijongile
• Qhubeka ufunda ngeendlela zokunciphisa ukudumba ukulwa nokuguga ngaphambi kwexesha kunye neengxaki zempilo.
• Ukuba ufuna ukuthintela ukudumba okungapheliyo kunye nokuguga ngaphambi kwexesha kwesikhumba, nazi izisombululo ezilula.
• Uphengululo lwe

Ukuvuvukala okungapheliyo kunokuchaphazela kakubi impilo yakho kwaye kukhawulezise ukuguga kolusu lwakho.

Yiyo loo nto siye saphendukela kwingcaphephe yezamayeza edibanisayo eyaziwayo kwihlabathi uAndrew Weil, M.D., umbhali wencwadi Ukuguga okunempilo: Isikhokelo soBomi bakho boMzimba kunye noMoya wakho (Knopf, 2005) yengcebiso ngendlela yokuthintela kunye nokunciphisa ukudumba okuyingozi emzimbeni wonke.

Iinyaniso ezisisiseko malunga nokuvuvukala emzimbeni

Ukudumba yinxalenye ebalulekileyo yenkqubo yokuphilisa umzimba: Kwenzeka kwinqanaba leeselula xa amajoni omzimba ezama ukulwa neentsholongwane ezibangela izifo kunye nokulungisa izicwili ezonzakeleyo. Ukuvuvukala kungabonakali (ukuba umzimba wakho ulwa nosulelo ngaphakathi) okanye ubonakale: Imihlathi okanye amaqhakuva, umzekelo, ayenzeka xa imithambo yegazi inyuka kufutshane nomphezulu wolusu ukonyusa ukuhamba kwegazi, nto leyo ebangela ukuba kuphole. Ubomvu, ubushushu kunye / okanye ukudumba nako kunokwenzeka ecaleni komtshiso oko.

Xa umlo sele ugqityiwe, umkhosi wezinto ezibangela ukudumba kufuneka ubuyele umva, kodwa kwiimeko ezininzi azenzi njalo. Ukudumba okungapheliyo kuye kwanyanzeliswa sisifo sentliziyo, isifo seswekile, umhlaza kunye nesifo se-Alzheimer. Xa ulusu lubandakanyeka, lunokukhawuleza imigca emihle, imibimbi kunye nama-pores awandisiweyo, kunye nokukhukhuma, ukugoba, ukugqabhuka okanye ukubomvu kwesikhumba.

Yintoni ekufuneka uyijongile

Izinto ezisingqongileyo kunye nendlela yokuphila zinokubangela ukudumba okungenampilo. Oku kubandakanya:

> Izinto ezingcolisa indalo Ukuvezwa kungcoliseko lomoya, umsi wecuba kunye nokukhanya kwelanga kwe-ultraviolet kunokuvelisa iiradicals zasimahla (iimolekyuli zeoksijini ezisebenza kakhulu), ezinokuthi zivelise impendulo evuthayo eluswini.

> Iimeko zokutya Amafutha angenampilo-anje ngeoyile ye-hydrogenated, amafutha e-trans kunye neoyile yemifuno ye-polyunsaturated- anokukhuthaza ukudumba emzimbeni, njengoko kunokucocwa kakhulu ii-carbohydrate ezinje ngeswekile okanye ukutya okwenziwe ngesitatshi.

> Uxinzelelo olungapheliyo Ukunqongophala kokulala kunye noxinzelelo olungapheliyo kunokutshintsha umzimba wakho wangaphakathi ngokuhlaziya imveliso yecortisol, ihomoni enokubangela ukuba umzimba wakho wonyuse umonakalo.

> Imbali yosapho yokudumba Ukuba isifo samathambo, isifo sombefu, isifo sokukrala kwamathumbu okanye izifo ezizimelayo ezifana ne-multiple sclerosis ziqhuba kusapho lwakho, usemngciphekweni omkhulu wokudumba okungapheliyo. Xoxa ngembali yosapho lwakho nogqirha wakho.

Qhubeka ufunda ngeendlela zokunciphisa ukudumba ukulwa nokuguga ngaphambi kwexesha kunye neengxaki zempilo.

[i-header = Nciphisa ukudumba emzimbeni ngotshintsho kwindlela otya ngayo, ukuhlala usebenza nangakumbi.]

Ukuba ufuna ukuthintela ukudumba okungapheliyo kunye nokuguga ngaphambi kwexesha kwesikhumba, nazi izisombululo ezilula.

Ubuhle Rx:

1. Yitya ukutya okuchasayo. Oku kuthetha ukulandela ukutya kweMeditera, okuneenkozo ezininzi kunye neziqhamo kunye nemifuno (ngokukhethekileyo i-organic) evela kuzo zonke iindawo zombala wombala; amafutha e-monounsaturated afana neoli yeoli, amandongomane kunye neeavokhado; kunye nemithombo ye-omega-3 fatty acids, ekhoyo kwiintlanzi ezinamanzi abandayo njenge salmon yasendle yaseAlaska, isardadi kunye nee anchovies, kunye ne walnuts kunye ne flaxseed. Konke oku kutya kunezixhobo ezichasayo. Ukongeza, inonga ukutya kwakho okuchasene nokudumba ngejinja okanye i-turmeric, eneziphumo zendalo ezichasayo.
2. Khangela izibonelelo ezifanelekileyo zokunciphisa ukuvuvukala. Ukuthatha i-vitamin kunye ne-mineral supplements equkethe i-antioxidants efana ne-vitamin C kunye ne-E kunye ne-alpha lipoic acid inokunceda ukulwa nomonakalo ovuthayo owenziwe ngama-radicals amahhala emzimbeni. Kwaye ukuba awuyithandi intlanzi, cela ugqirha wakho ukuba kukhuselekile ukuba uthathe izongezelelo zeoyile yentlanzi, equlethe i-omega-3 fatty acids elwa nokudumba.
3. Hlala usebenze ngokwasemzimbeni ukunciphisa ukudumba emzimbeni. Ukufumana imizuzu engama-30 ukuya kuma-45 yemizuzu yokuzivocavoca i-aerobic yokuzivocavoca kahlanu okanye nangaphezulu ngeveki kunokunceda ukunciphisa ukudumba emzimbeni.
4. Sebenzisa iimveliso zobuhle ezineempawu ezichasene nokudumba ukunceda ukuthintela ukuguga kwangaphambi kwexesha. Oku kubandakanya amalungiselelo ezinto kunye neevithamini E okanye C (ezinjengeNV Perricone MD Vitamin C Ester Casscentrated Restorative Cream, $ 90; sephora.com; kunye no-dr. Brandt C Cream, $ 58; skinstore.com); ezi zithako zinceda ukuvimba umonakalo omkhulu kwaye ngenxa yoko kunceda ukuthintela ukuguga ngaphambi kwexesha. Ukongeza, iimveliso zolusu eziqulethe isicatshulwa se-mushroom, ijinja, i-ginseng kunye / okanye i-alpha lipoic acid inokunciphisa ukudumba nokukhusela izakhiwo zeseli. Iikhrim ezine-coenzyme Q-10, i-antioxidant enamandla, inokunceda; zama iNivea Visage Q10 Advanced Wrinkle Reducer Night Creme ($ 11; kwiivenkile ezithengisa iziyobisi).

Uphengululo lwe