Iintlungu ezi-10 eziQhelekileyo zokubaleka-kunye nendlela yokuzilungisa

Umxholo

• Unencasa yesinyithi emlonyeni wakho.
• Unyawo lwakho lolala.
• Uziva iintlungu phakathi kweenzwane zakho.
• Impumlo yakho iyavuza.
• Uziva iintlungu emagxeni akho.
• Imilenze yakho iyarhawuzelela.
• Unentlungu entanyeni.
• Amazinyo akho abuhlungu.
• Ingaphakathi lendlebe yakho libuhlungu.
• Iminwe yakho iyadumba.
• Uphengululo lwe

Ukuba unomdla okanye imbaleki nje yokuzonwabisa, kunokwenzeka ukuba ukhe wenzakala ngolunye uhlobo ngosuku lwakho. Kodwa ngaphandle kokulimala okuqhelekileyo okufana nedolo lembaleki, uxinzelelo loxinzelelo, okanye isityalo se-fasciitis esinokukugcina ubekelwe ecaleni, kukwakho nokubulawa kweempawu ezicaphukisayo nezihlala zibuhlungu uninzi lweembaleki ezinamava ezingaziwayo kwaye kunqabile ukuba kuthethwe ngazo. Sithetha ngezinto ezinjengeempumlo eziqhubayo, imilenze erhawuzelayo, okanye iintlungu emazinyweni-luhlobo lwento oyigcina kuGoogle emva kogqatso lokufumanisa ukuba ukhona omnye umntu ehlabathini onamava kwinto enye kwaye ukuba kukho nantoni na onako ukuyenza. yenza malunga nayo.

Ewe, iindaba ezimnandi: awuwedwa. Ke, yeka ukuphuma ngaphandle. Jonga izisombululo zethu zobuchwephesha kuzo zonke ezo zinto zingaqhelekanga usebenze ungakhange ube nako ukuziqonda.

Unencasa yesinyithi emlonyeni wakho.

Kutheni le nto isenzeka: Ngaba wakha wanamava okungaqhelekanga kwesinyithi okanye okwegazi emlonyeni wakho ngelixa uphume ixesha elide? Oku kunokuba sisiphumo sokuzityhala kwakho ngaphaya kwezinto ezinokuphathwa ngumzimba kwinqanaba lakho langoku lomzimba, utshilo uJosh Sandell, ingcali yezonyango kwezemidlalo kunye negosa eliyintloko lezonyango kwiOthology. Xa uzibhokoxa, iiseli ezibomvu zegazi zinokuqokelelana emiphungeni. Emva koko ezinye zeeseli ezibomvu zegazi (ezinesinyithi) zithunyelwa emlonyeni wakho nge-mucus, zikhokelela kolo thambiso lungaqhelekanga lwesinyithi, utshilo uSandell.

Ungayilungisa njani: Ukuba uzama ukwenza ngokukhawuleza okukhulu, buyisela inotshi kwaye unike umzimba wakho ithuba lokuziqhelanisa nomthwalo wakho omtsha. Ukuba u khange Ugqithise kakhulu ekubalekeni okanye ufumana ezinye iimpawu ezinje ngokuphefumla kancinci, funa ugqirha, kuba olu phawu lunokubonisa ukuba intliziyo yakho ayiqhubi kakuhle. Kungakhathaliseki ukuba, "incasa yentsimbi emlonyeni ngexesha lokubaleka ayiyonto yokungahoywa," uyalumkisa.

Unyawo lwakho lolala.

Kutheni isenzeka: Ukuba unyawo lwakho lulele ngelixa uhleli edesikeni yakho, ngekhe ucinga ngayo. Kodwa xa isenzeka ngelixa ubaleka, kunokuba buhlungu, ungasathethi ke ngokoyikisa. Iindaba (ezithile) ezimnandi zezokuba unyawo lundindisholo yimeko enxulumene nemithambo-luvo enxulumene nezihlangu zakho, utshilo uTony D'Angelo, ugqirha onelayisensi yomzimba kunye nomqeqeshi wezemidlalo oqinisekisiweyo osebenze nabadlali abaziingcali. (I-FYI, ukunxiba izihlangu ezingalunganga yenye yeempazamo ezisibhozo ezenziwa yimbaleki nganye.)

Ungayilungisa njani: Jonga ubungakanani besihlangu sakho esibalekayo. Uninzi lweembaleki zifuna iiteki ezinesayizi epheleleyo ngokupheleleyo kunezihlangu zasesitalatweni ukushiya igumbi leenyawo ukuba zande ngelixa zibaleka, utshilo uD'Angelo. Ukuba ukulinganisa akuncedi, jonga kwindawo yokuthunga okanye i-padding okanye ucinge ngokuzama uhlobo olwahluke ngokupheleleyo.

Uziva iintlungu phakathi kweenzwane zakho.

Kutheni isenzeka: Iintlungu ngaphantsi okanye phakathi kweenzwane zidla ngokubangelwa yinto engaphandle kwindlela yakho yesiqhelo-mhlawumbi umkhondo wakho okanye kwakhona, uhlobo lwesihlangu osinxibileyo, utsho uSandell. Ukuba ibhokisi yakho yeenzwane imxinwa kakhulu, isenokuzinyanzela iinzwane zakho kwaye ibangele uxinzelelo kwimithambo-luvo ebaleka phakathi kweenzwane zakho, ezinokubangela iintlungu okanye nokuba ndindisholo. Ukuba iintlungu zibonakala zivela phantsi kweenzwane zakho, unokuthembela kakhulu ekusebenzeni kwe-forefoot, okubangela ukwanda kwamandla oxinzelelo oluqokelela kulo lonke ixesha lokubaleka kwakho, utshilo.

Ungayilungisa njani: Yiba nomntu ovavanya kwakhona ukubaleka kwakho. Unakho ukuyiphelisa intlungu yakho ngokufumana nje isihlangu esinebhokisi enkulu yeenzwane ukuvumela iinyawo zakho ukuba zidumbe ngexesha lokusebenza (isiphumo esiqhelekileyo esiqhelekileyo), utshilo uSandell. Kwaye ngelixa i-forefoot inokuba yindlela efanelekileyo kuwe, qiniseka ukuba awubaleki kakhulu phambili kwiinzwane zakho-oko kunokubangela uxinzelelo olungafanelekanga. (Idibeneyo: Uyichaza njani i-Gait yakho yokuSebenza-kwaye Kutheni kubalulekile?

Impumlo yakho iyavuza.

Kutheni isenzeka: Ukuba uhlala unempumlo xa uqhuba, kwaye uyikhuphile imeko yonyango efana neempumlo zempumlo, okanye usulelo, unokucinga ukuba une-rhinitis eyenze umthambo, utshilo uJohn Gallucci, ugqirha wezonyango kunye nomcebisi wamayeza kwezemidlalo iimbaleki. Oku kubonakala kufana ne-rhinitis ye-allergen (i-hay fever okanye i-allergies nje endala) kwaye inokubangela iimpawu ezifana neempumlo ezikhuphayo, ukuxinana, kunye nokukrazula ngexesha lokuzilolonga okukhulu. Ezi mpawu zihlala zixhaphakile ebusika, kubantu abasele beneempumlo, nakubantu abaqhele ukuzilolonga ngaphandle, utshilo uGallucci. Kwaye ngelixa ingazukukhathaza, inokuba yinto ecaphukisayo ukukhumbula ukuzisa izicwili ngalo lonke ixesha uphuma. (Idibeneyo: Izinto ezi-5 zoNyango loMzimba zifuna ukuba iimbaleki ziqale ukwenza ngoku)

Ungayilungisa njani: Ukunceda ukunciphisa iimpawu, zama ukusebenzisa isitshizi sempumlo ngaphambi kokuba uphume, uyatsho. Yaye ekubeni i<em>rhinitis ebangelwa ngumthambo ixhaphake ngakumbi ngaphandle, zama ukubaleka ngaphakathi okanye kude naso nasiphi na isitrato esixakekileyo apho i<em>nitrogen dioxide isenokunyuswa kumbhobho wemoto, wongezelela ngelithi uSandell.

Uziva iintlungu emagxeni akho.

Kutheni isenzeka: Buza iimbaleki ezaneleyo (okanye i-troll Reddit), kwaye uya kuyibona loo ntlungu egxalabeni-kwicala lasekunene ngokuthe ngqo-sisikhalazo esiqhelekileyo. "Esinye sezizathu ezixhaphakileyo zokuba iimbaleki zinamava oku kungenxa yokuba ziyazi ukuba zitsala amagxalaba njengoko zibaleka, nto leyo edala ukwanda kwengxwabangxwaba emagxeni nasentanyeni," ucacisa uKirk Campbell, MD, ugqirha wezonyango kunye nomncedisi Unjingalwazi wotyando lwamathambo e-NYU Langone Medical Centre. Ukuba ezi zihlunu zihlala zisebenza ixesha elide, oku kungakhokelela kwintlungu kunye nokungonwabi, utshilo uGqirha Campbell.

Ungayilungisa njani: Ukuba kuvakala ngathi ufanelekile kolu didi lungentla (kwaye awufumani ntlungu yegxalaba ngaphandle kokubaleka), iindaba ezimnandi kukuba ukulungisa kwakho ngumcimbi nje wokusebenza kwifomu yakho, utshilo. Kungafanelekile ukutyala imali kwiiseshini ezimbalwa kunye nomqeqeshi oqhubayo ukuqinisekisa ukuba ubethelela indlela efanelekileyo yokubaleka. Kodwa unokwenza uphuculo ngokwakho ngokugxila ekugcineni amagxa akho ekhululekile kwaye ngokwazi indlela ojija ngayo iingalo zakho, uyongeza. (Idibeneyo: Indlela yokuThoba uLusu oluBomvu emva koKuSebenza)

Imilenze yakho iyarhawuzelela.

Kutheni le nto isenzeka: Olu luvo, lwaziwa ngokuba "kukubaleka kwembaleki," lunokwenzeka nakubani na owenza i-cardio enamandla, hayi abagijimi nje. Kwaye inokusasazeka ngaphaya kwemilenze nayo, kuchaza uGallucci. Nje ukuba ulawule ezinye izizathu, njengokubakho kokungaziphathi kakuhle, imeko yolusu, usulelo, kunye nokuphazamiseka okunxulumene nemithambo-luvo, olu luvo lunokubangelwa kukusabela kwendalo komzimba wakho kukonyusa izinga lokubetha kwentliziyo ngexesha lokuzilolonga, utshilo. Nantsi indlela esebenza ngayo: "Njengoko ukubetha kwentliziyo yakho kwanda, igazi lihamba ngokukhawuleza, kwaye i-capillaries yakho kunye nemithambo yegazi ngaphakathi kwemisipha yakho iqala ukwanda ngokukhawuleza. Ezi capillaries zihlala zivulekile ngexesha lokuzivocavoca ukuze zivumele ukuhamba kwegazi okwaneleyo. Nangona kunjalo, oku kwandiswa kwee-capillaries ibangela ukuba imithambo-luvo ejikelezileyo ivuseleleke kwaye ithumele izilumkiso kwingqondo ethi iqaphele uvakalelo njengokurhawuzelela. " (Izinto ezi-6 endifuna ukuzazi malunga nokubaleka xa ndiqala)

Ungayilungisa njani: Ukurhawuzelelwa komgijimi kubonwa ngabo baqala inkqubo entsha yokuzilolonga okanye abaye bawa enqwelweni ixesha elide kwaye babuyela kwi-cardio, utshilo uGallucci. Ngamanye amagama, isisombululo sale nto silula kakhulu: Qalisa ukusebenza ngakumbi. Iindaba ezimnandi, nangona kunjalo: "Njengokuba ulusu lwakho lunokuba bomvu xa usenza imithambo, imilenze erhawuzelayo ayisosizathu sokukhathazeka ngaphandle kokuba ukurhawuzelela kuhamba kunye nemingxunya, ubunzima bokuphefumla, ukudumba kolwimi okanye ubuso, okanye amahlaba aqobayo esiswini," wongeza uGallucci. Kwezo meko, yeka ukubaleka kwaye uye kwi-doc kwangoko.

Unentlungu entanyeni.

Kutheni isenzeka: Ubuhlungu kwisiseko sentamo sesinye isikhalazo esiqhelekileyo esihlala sisiphumo sokusebenza kakubi, utshilo u-D'Angelo. "Ukuba uqhubela phambili uxhomekeke xa ubaleka, ubeka uxinzelelo olongezelelweyo kunye noxinzelelo kwimisipha yomgogodla entanyeni ephezulu kunye nomqolo osezantsi," uyachaza. Ewe kuyacaphukisa ngelixa ubaleka, kodwa ngokuhamba kwexesha kunokubangela ukuba ezi zihlunu zenzakale.

Ungayilungisa njani: Baleka amagxa akho phantsi kwaye ukhululekile (kungekhona phezulu ezindlebeni zakho), kwaye ugcine isifuba sakho siphakamise phezulu, utsho uD'Angelo. Cinga mde xa usebenza kwaye oku kuya kunceda ukuphucula uninzi lwefom yakho ehlwempuzekileyo-ngakumbi xa uqala ukudinwa, utsho. Elinye icebo lokuphucula ifom yakho kunye nokunciphisa umngcipheko wokulimala? Yongeza uqeqesho lwakho lomnqamlezo olujolise ekwakheni amandla kunye nokuguquguquka kumzimba wakho ophezulu, entanyeni, nakwingingqi engundoqo, ucebisa uGqirha Campbell.

Amazinyo akho abuhlungu.

Kutheni le nto isenzeka: Intlungu yamazinyo ekubalekeni inokusukela ekuphazamiseni kancinci ukuya kuthoba ngokupheleleyo. Ukuba ubone ugqirha wamazinyo kwaye wayikhupha eminye imiba yamazinyo efana nezinyo elidumbileyo, iintlungu zezinyo zinokubangelwa kukutshixiza kwamazinyo-okwakubizwa ngokuba yi-bruxism, utshilo uSandell.Ngelixa kusenzeka rhoqo xa ulele, le reflex yengqondo inokukhahlela nakwiimeko zoxinzelelo naxa uzilolonga, ngakumbi ukuba uyazinyanzela ukuba ugqibe loo mile yokugqibela. Ukongeza kwintlungu yamazinyo, ukugaya amazinyo kungakhokelela kwintloko ebuhlungu, iintlungu kwimisipha yobuso, kunye nomhlathi oqinileyo, utshilo.

Ungayilungisa njani: Gxila ekugcineni umhlathi wakho ukhululekile ngelixa iindlela zokuphefumla zibaleka zinokunceda. Okanye cinga ukunxiba umlomo xa usebenza. (Idibeneyo: Kutheni Ukhe Ukhohlise Ngokwenene Emva kokuzilolonga)

Ingaphakathi lendlebe yakho libuhlungu.

Kutheni le nto isenzeka: Iindlebe ezibangelwa ngumthambo zinokuqheleka ngandlel’ ithile kwiimbaleki ezikude, ngakumbi xa zibaleka kwindawo ebandayo okanye kwindawo ephakamileyo, utsho uSandell. Njengoko unokuba namava, ukusebenza okuphezulu kunokubangela iintlungu ngenxa yomahluko phakathi koxinzelelo lwangaphandle kunye noxinzelelo kwindlebe yakho yangaphakathi. Okwangoku, umoya obandayo unokubangela ukuba imithwalo yegazi idibanise kwaye, ngoko ke, ukunciphisa ukuhamba kwegazi kwi-eardrum, enokubangela intlungu.

Ungayilungisa njani: Ngaphandle kokugquma iindlebe zakho ezibandayo ngomnqwazi okanye ngentloko, ungazama ukuphuma kwentshungu kuhambo lwakho olulandelayo. Intshukumo yokuhlafuna inokolula indlebe yangaphakathi, impumlo, kunye netyhubhu edibanisa ezi zimbini ukunceda ukuqhelanisa umahluko woxinzelelo phakathi kobude kunye nendlebe yakho, utshilo. (Eyeleleneyo: Kutheni eminye imisebenzi ikwenza uzive ngathi uphose phezulu)

Iminwe yakho iyadumba.

Kutheni le nto isenzeka: Oku kuvakala kungaqhelekanga, kodwa iminwe edumbileyo yinto eqhelekileyo, impendulo yendalo kwisantya sentliziyo esiphakamileyo, esibangela ukuba umzimba ukhuphe igazi elingakumbi kwizihlunu ukuze uncedise ekunyukeni komsebenzi, utshilo uGallucci. “Izandla zethu zinemithambo yegazi emininzi eyandayo ngexesha lokuzilolonga, kwaye ukunyuka kwegazi kunokubangela ukudityaniswa kwegazi eminweni,” uyachaza. Ukwenza izinto nzima, nangona kunjalo, zikho ezinye izizathu ezinokubangela. Ukuba uyimbaleki yokunyamezela, iminwe edumbileyo inokuba ngenxa yokusela amanzi kakhulu (nto leyo ebangela amanqanaba esodium ukuba aphele kwaye ichaphazele ukusebenza kwegazi), okanye kungenjalo, kuba awuzukuhambisa ngokwaneleyo ngaphambi kokuzilolonga, ubangele umzimba wakho ukugcina ulwelo onalo olugciniweyo.

Ungayilungisa njani: Ngelixa ubalekayo, zama ukungaziqinisi izandla zakho, kodwa uzigcine zikhululekile kwaye zivuleke kancinane. Kukwaluncedo ukwenza iimpompo zezandla (ukuvulwa nokuvalwa kwezandla), okanye ukuphakamisa izandla zakho ngaphezulu kwentloko yakho okanye ukwenza isangqa sengalo rhoqo kwimizuzu embalwa ukunceda ekujikelezeni ukuba unengxaki yokwenene. Kwaye, ngokuqinisekileyo, qiniseka ukuba u-hydrate ngokwaneleyo, kunye neembaleki zokunyamezela zithatha unonophelo olongezelelweyo ukulinganisela ityuwa kunye nokusela amanzi.

Uphengululo lwe