Ixesha liyinto yonke

Umxholo

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Xa kuziwa ekumiseni umsebenzi omkhulu, ukuthenga indlu yakho yamaphupha okanye ukuhambisa umgca wepunch, ixesha yinto yonke. Kwaye kusenokuba njalo nangokuhlala usempilweni. Iingcali zithi ngokubukela iwotshi kunye nekhalenda, sinokwenza okuninzi kucwangciso lokuzinyamekela, ukubonwa ngugqirha, kwanokutya nokuzilolonga. Apha, iingcebiso zabo malunga nawona maxesha alungileyo okwenza intshukumo yezempilo ebalulekileyo.

Elona xesha lilungileyo lokucwangcisa utyando: nge-9 okanye nge-10 kusasa ngoLwesibini okanye ngolwesiThathu

Ubulumko obuqhelekileyo buthi kungcono ukuba ngowokuqala kwigumbi lotyando ukuze ugqirha umtsha-kodwa uphononongo lwakutsha nje kwiiNdaba zoTyando oluPhakamileyo lubonisa ukuba oogqirha botyando abaye bafudumala banokwenza ngcono. Umsebenzi wokuqala wosuku-uhlala ngo-7: 30 okanye ngo-8 kusasa-usebenza njengofudumeleyo, ke zama ukufumana indawo yesibini okanye yesithathu. "Ukuba ungangena phaya ekuseni, usenosuku oluninzi lokuchacha kwaye ube nethuba elingcono lokugoduka ngobo busuku," utshilo uJerry Simons, PA-C, umongameli weAmerican Association of Surgical Physician Assistants. Ngaphezu koko, amanqanaba e-adrenaline (ihomoni ekhawulezisa ukuphefumla kunye nesantya sentliziyo) ngokwendalo asezantsi kusasa kunasemva kwemini. "I-adrenaline engakumbi iyaqhubeka noxinzelelo kumzimba osele uxinzelelo ngoqhaqho," ucacisa uSimons.

Kukwakho isingqisho seveki, utshilo uSimons, ocebisa ukucwangciswa kotyando ngolwesiBini okanye ngolwesiThathu, xa ogqirha banokuba kwifom ephezulu kwaye abongikazi banomdla kakhulu. “Ngeli xesha, ugqirha wotyando ubuncinci usuku lokungena kwi-swing, kwaye kufuneka ebekhona iveki yonke yomsebenzi ukuba unemibuzo okanye iingxaki ngexesha lokuchacha,” utshilo. "NgoLwezihlanu, abongikazi bahlala bexakekile benyamekela imisebenzi yolawulo ngaphambi kwempelaveki."

Elona xesha lilungileyo lokuzihlola ngokwakho: usuku emva kokuphela kwexesha lakho

Ziqhelanise nokukhangela amabele akho kanye emva kokuyeka ukuphuma kwegazi, xa amabele ethambile kwaye ethambile. Usuku okanye ezimbini kamva zisalungile, kodwa okukhona usondela kwixesha lakho elilandelayo, kokukhona amabele adumbileyo kwaye abuhlungu ngakumbi (oko kubizwa ngokuba yi-fibrocystic breast changes), okwenza kube nzima ukwenza uviwo olwaneleyo, utsho uMack Barnes, MD, i-oncologist ye-gynecologic kwiYunivesithi yaseAlabama eBirmingham. Ukwenza iimviwo zokuzihlola ngexesha elifanayo inyanga nenyanga kunceda ukuba ufunde ukwahlula phakathi kwendalo kunye nezo zikhathazayo; uthelekisa kwangethuba-kwi-yakho-umjikelo, amabele ethambileyo kamva, i-bumpier ifana nokuthelekisa ii-apile neeorenji. Utshintsho lwebele lwe-Fibrocystic, olubandakanya amaqhuma kunye namaqhakuva ahlala engenabungozi, aphakama kwiintsuku ezisixhenxe ukuya kwi-10 ngaphambi kokuya exesheni.

Elona xesha lilungileyo lokuthambisa kwiscreen selanga: imizuzu engama-20 ngaphambi kokuba uphume phandle

"Oku kunika imveliso ixesha lokungena ngaphakathi nangaphandle ukuze ufumane olona khuseleko lubalaseleyo," utshilo u-Audrey Kunin, MD, Isixeko saseKansas, Mo., ugqirha wesikhumba kunye nomseki wedermadoctor.com. "I-sunscreen enexesha lokungena ayizukuhlamba ngokulula ukuba ungatsiba emanzini okanye ubile kakhulu."

Elona xesha lilungileyo lokubonana nogqirha: ukuqeshwa kokuqala kwemini

Yonke into eyonyuliweyo inethuba lokubaleka ngexesha elibekiweyo, ubeka ugqirha phambili nangaphezulu emva kweshedyuli njengoko imini iqhubeka. "Ukuba awukwazi kungena kwinto yokuqala, zama kanye emva kweyure kagqirha," ucebisa u-Amy Rosenberg, M.D., ugqirha wosapho eWestfield, N.J. Siphephe isihlwele sasemva komsebenzi ukuba kunokwenzeka; yeyure engxamisekileyo kumagumbi okulinda.

Elona xesha lilungileyo lokukhohlisa kwindlela otya ngayo: ngaphakathi kweeyure ezimbini zokuzilolonga

Ukuba uya ku-splurge, yenze emva kokuzivocavoca okunzima okanye okuqhubekayo, kwaye ukunyangwa okumnandi kunokuya ngqo kwimisipha yakho endaweni yamathanga akho. "Umzimba wakho ugcina iswekile ngendlela ye-glycogen kwimisipha, kwaye xa usebenza nzima okanye malunga neyure, ezo zigcinwe zeswekile zisetyenziselwa," kuchaza u-Althea Zanecosky, R.D., unjingalwazi wezondlo zezemidlalo kwiYunivesithi yaseDrexel ePhiladelphia. "Kwiiyure ezimbalwa emva koko, iiseli zakho zemisipha zamkela kakhulu ukuzaliswa kwakhona kwee-carbohydrate. Nangona kunjalo, naziphi na iikhalori ezingatshiswanga ziya kuguqulwa zibe ngamanqatha, ke ungatyi ngaphezu kokuba uchithe."

Elona xesha lilungileyo lokuthatha ipilisi: ebusuku "Ukuthatha ipilisi ebusuku ukuze balale nasiphi na isicaphucaphu [isiphumo esixhaphakileyo] sisebenza kubasetyhini abaninzi," utshilo uSara Grimsley Augustin, PharmD, unjingalwazi oncedisayo kwiYunivesithi yaseMercer Southern School of Pharmacy e-Atlanta. (Musa ukuyibeka phantsi esiswini esingenanto. ukuba kukho ngaphezulu kweeyure ezingama-24 phakathi kweedosi. "

Elona xesha lilungileyo le-catnap: 1–3 p.m.

Ubushushu bomzimba buwela ezantsi emini ngenjikalanga, oko kukwenza uzive udangele-ixesha eliphambili lokuphumla ngamandla. "Eli lixesha lokulala ngokwendalo, kungoko lelona xesha lifanelekileyo lokufumana ubuthongo obuncinci obulahlekileyo," utshilo uMark Dyken, MD, umlawuli weSikhungo Sokuphazamiseka Kokulala kwiYunivesithi yaseIowa eIowa City. Nciphisa ikhefu ukuya kwimizuzu engama-15 ukuya kwengama-30, ngokwaneleyo ukubuyisela amandla, kodwa hayi kangako kangangokuba baya kuphazamisa ukulala ebusuku. Kodwa ukuba ulala ngokunzulu, ukulala okufutshane akuyi kunqumla; lala ngokwaneleyo ebusuku nje ukuba ukwazi.

Elona xesha lilungileyo lokuthatha uvavanyo lokukhulelwa ekhaya: kwiveki enye emva kokuba ulindele ixesha lakho

Malunga neepesenti ezingama-25 zabasetyhini abakhulelweyo abayi kuvavanywa ukuba banayo ngosuku lokuqala lokuya esikhathini. "Awukwazi ukuqikelela ngokugqibeleleyo ukuba ixesha lakho liya kuqala nini, ngoko unokuvavanya ngaphambi kokuba iqanda elichumayo lifakwe kwisibeleko, kwaye uvavanyo aluyi kukwazi ukubona ukukhulelwa," kusho uDonna Day Baird, Ph. D., ugqirha wezifo zezifo kunye neZiko leSizwe leNzululwazi ngeMpilo yokuSingqongileyo. Ukuba awunakuma ngaphandle kokuthandabuza, yenza uvavanyo - kodwa qaphela ukuba u "hayi" akanakuba ngongagqibelelanga. Phinda evekini ukuba ixesha lakho alikabonakali.

Elona xesha lilungileyo lokudibana neqabane lakho lentenetya: 4Â-6 pm

Ubushushu bomzimba buphakama emva kwemini, kwaye kunjalo nakwimidlalo efuna ukomelela, njengebhasikithi kunye nokuphakamisa ubunzima, utshilo uCedric X. Bryant, Ph.D., ugqirha oyintloko womzimba kwiBhunga laseMelika kuQeqesho. Oko kunyuka kwamaqondo obushushu kwasemva kwexesha kuthetha ukufudumala, izihlunu ezibhetyebhetye, amandla amakhulu kunye namandla, kunye nexesha lokuphendula ngokukhawuleza.

Elona xesha lilungileyo lokufumana i-Pap smear: ngeentsuku ze-10 - 20 zomjikelo wakho

Ukuba intwana yegazi lokuya exesheni ixutywe nezicwili ezikhutshiweyo kumlomo wesibeleko kuvavanyo lwePap, igazi linokufihla ukungaqheleki xa ingcali yeelebhu ijonga iiseli ezinomdla. Oko kwonyusa ithuba lokufumana iziphumo ezingachanekanga okanye isidingo sovavanyo oluphindaphindiweyo, ke zama ukubona ugqirha wakho wesibeleko malunga neveki emva kokuba elinye ixesha liphelile kunye neveki phambi kokuqala okulandelayo (nika okanye uthathe iintsuku ezimbalwa). "Ngelo xesha ususwe kwixesha lakho njengoko uza kuba njalo," utshilo uMack Barnes.

NgePap ecocekileyo enokwenzeka, ziphephe iintlobano zesini ubuncinane iiyure ezingama-24 phambi koviwo; Isidoda sinokufihla okanye sihlambe iiseli zomlomo wesibeleko, kunye nokucaphuka kunokubangela ukudumba kuvavanyo oluthatha njengokungaqhelekanga.

Elona xesha lilungileyo lokufumana ingcambu yengcambu: 1–3 p.m.

I-anesthetic yendawo ihlala ixesha elide kathathu xa ifakwa emva kwemini kunokuba inikwe ukusuka ngo-7 ukuya ku-9 ekuseni okanye ngo-5 ukuya ku-7 emva kwemini, ngokophando olwenziwe eYurophu, apho oogqirha bamazinyo bevula ivenkile kwangoko kwaye bahlala bevulekile kamva. "Ukuba ufuna inkqubo ethathe ixesha elide, zama ukuyenza kwangoko emva kwemini ukuze ukhuseleke kakhulu kwiintlungu zenkqubo ye-anesthetic," ucebisa uMichael Smolensky, Ph.D., unjingalwazi wezomzimba iYunivesithi yeSikolo seTexas seMpilo kaRhulumente eHouston, kunye nombhali-mbhali ISikhokelo seClock yoMzimba kwiMpilo eNgcono (UHenry Holt kunye no-Co, 2001). Ukuzalisa ngokulula, nangona kunjalo, ukuqeshwa kwasekuseni kunokuba ngcono, ngakumbi ukuba unezicwangciso zolo rhatya: Uya kufumana idosi efanelekileyo yokuphelisa iintlungu kodwa imilebe yakho ayizukuhlala indindisholo ixesha elide- ukunqanda uncumo olugoso esilevini sakho kwisidlo sangokuhlwa.

Elona xesha lilungileyo lokuthintela okanye ukulwa ne-UTI: ixesha lokulala

Ijusi ye-Cranberry inceda ukuyeka ukusuleleka kwi-urinary-tract, ngenxa yemixube egcina ibacteria ukuba inganamatheli kwiindonga zesinyi. Yiba neglasi njengendawo yokulala ebusuku, kwaye ungayenza kakhulu idosi yamayeza. "Iikhompawundi ze-cranberry zihlala kwi-bladder ubusuku bonke, ukuze zisebenze ixesha elide ukulwa neebhaktheriya ezibangela i-UTIs," kusho u-Amy Howell, Ph.D., isazi se-Blueberry Cranberry Research Centre kwiYunivesithi yaseRutgers e-Chatsworth, NJ A glass emva kwesondo. ikwanokunika nokhuseleko, kuba ukba neentlobano zesini zonyusa umngcipheko we-UTIs ngokutyhala ibhakteria kude kakhulu kwi-urethra.

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