Momwe mungagonjetsere kutopa ndi kutopa?

Momwe mungagonjetsere kutopa ndi kutopa musanakugonjetseni, pali njira zoyambira zomwe zimakuthandizani kuti mukhale otanganidwa komanso tcheru nthawi zonse ndipo potero mugonjetse kutopa ndi kutopa, masitepe khumi kuchokera ku Ana Salwa kupita ku moyo wodzaza mphamvu ndi ntchito.

Kugona bwino

Kupeza tulo tabwino, malinga ndi Sleep.org, kumafuna kugona kwa maola osachepera 8 kwa akuluakulu, osadzuka kangapo usiku, kenako ndikugonanso mkati mwa mphindi 20.

NSF imalimbikitsa kuchepetsa kugona masana ndi kupewa zolimbikitsa ndi zakudya zolemetsa musanagone.

2- Kusunga mayendedwe ndi ntchito

Anthu ambiri amamvetsera machenjezo ambiri okhudza kuopsa kwa moyo, koma ena sangazindikire kuti, mwachitsanzo, kukhala kwa nthawi yaitali ndikofunikira, chifukwa kumabweretsa kutaya minofu ndi kusinthasintha.

Mwachitsanzo, kutaya mtima kumeneku kungafooketse mtima, kupangitsa ngakhale zinthu zing’onozing’ono kuoneka ngati zodetsa nkhawa.

3- Kudziletsa pochita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi mopitirira muyeso kumabweretsa kutopa ndi kutopa.

Ena amaiwala kuti kuchita masewera olimbitsa thupi moyenera ndiko chinsinsi cha phindu lalikulu.

Malinga ndi zimene yunivesite ya Johns Hopkins inanena: “Cholinga cha masewera olimbitsa thupi n’chakuti munthu akhale wanyonga komanso wansangala m’malo mokhala wotopa komanso wotopa kwambiri.”

4- Kusamalitsa zakudya

N’zosakayikitsa kuti mafuta a m’thupi ndi chakudya. Kudya zakudya zopanda thanzi kungakuchititseni kuti mukhale wotopa komanso osamva bwino, ndipo kudya zakudya zopanda thanzi kumathandizira kwambiri ulesi ndi kusowa mphamvu.

Nthawi zina zakudya sizikhala ndi zakudya zina, monga vitamini D, ndipo nthawi zambiri anthu samagwirizanitsa mfundozo ndi kutopa.

Ndipo thupi silingathe kupeza zopatsa mphamvu zokwanira kusuntha thupi ndi mphamvu ndi ntchito. Kapena mwina munthu amadya kwambiri kuposa chakudya chimene thupi lake limafunikira, zomwe zimachititsa kuti shuga m’magazi achuluke.

Njira yothetsera vutoli ndiyo kuika patsogolo zakudya zopatsa thanzi komanso zopatsa thanzi.

5- Imwani madzi

Kuchuluka kwa madzi okwanira m'thupi ndikofunikira kuti munthu amve nyonga komanso okhazikika. Koma palibe madzi angathe kukwaniritsa zotsatirazi, kupatula ochiritsira masoka madzi.

Mosiyana ndi zimenezi, kumwa zakumwa zoziziritsa kukhosi kumayambitsa kukwera kwa shuga m'magazi, zomwe zimayambitsa kutopa, malinga ndi kafukufuku wokonzedwa ndi ofufuza a ku yunivesite ya Harvard.

Kafukufukuyu adawonetsanso kuti kutaya madzi m'thupi kungayambitsenso kutopa, komanso kumwa zakumwa zambiri za caffeine, makamaka nthawi yogona.

6- Kuwunikanso zamankhwala ndi thanzi

Ndikofunikira kukambirana ndi dokotala milandu iliyonse ya kutopa, kwa iwo omwe akutenga mankhwala enaake kapena antihistamines, mwachitsanzo, chifukwa akhoza kukhala chifukwa cha kumverera kwa kugona.

Kutopa kumatha kukhalanso ndi zotsatira zoyipa za mankhwala ambiri osagulitsika, malinga ndi malangizo ochokera ku chipatala cha Mayo.

Kuonjezera apo, mavuto ena azaumoyo, monga kuchepa kwa magazi m'thupi, fibromyalgia, hypothyroidism ndi obstructive sleep apnea, angayambitse kutopa.

Choncho, ndi bwino kuti mufunsane ndi dokotala kuti athetse chilichonse mwa zifukwazi.

7- Kuyankhulana kwabwino ndi anthu

N’zosakayikitsa kuti kukhala pawekha, ngakhale munthu atakhala wongolankhula mwachibadwa, amataya mphamvu ndi nyonga.

Ofufuza a ku Harvard ananena m’nkhani imeneyi kuti “kudzipatula, ndiko kuti, kusaonana ndi ena nthaŵi zonse, kumayendera limodzi ndi kuvutika maganizo, ndipo kuvutika maganizo kumayendera limodzi ndi kutopa.”

8. Pewani kupsinjika maganizo

Kupsinjika maganizo, kuwonjezera pa nkhawa, kuvutika maganizo, chisoni ndi kusokoneza maganizo kwina, kungachepetse mphamvu mwamsanga.

Munkhaniyi, Harvard Medical School idatsimikiza kuti kupsinjika kwakanthawi kumawonjezera kuchuluka kwa katulutsidwe ka cortisol, komwe kumapangidwa ndi ma adrenal glands, komanso kuchuluka kwa cortisol, kumawonjezera kutupa m'thupi ndikuchepetsa kupanga mphamvu.

9. Kusatsata pang'ono ku nkhani

Ntchito zofalitsa nkhani ndizomwe zimayambitsa kupsinjika maganizo.

Malinga ndi tsamba lachipatala la Mayo Clinic, malipoti ndi nkhani zamakalata zikusefukira ndi zoopsa zambiri, zomwe zimatha kusokoneza malingaliro amunthu padziko lapansi, ndikuwonjezera kupsinjika kwake komanso kutopa kwake.

10- Kudzisamalira

Nthawi zambiri, anthu amangokhalira kuchita masewera olimbitsa thupi tsiku ndi tsiku, kuyiwala kudzisamalira okha. Koma kulingalira kotereku, kongoyang’ana pa mndandanda wa zochita zokha ndi kuikidwa, kungayambitse kutopa kobwerezabwereza. Chifukwa chake muyenera kusangalala ndi zinthu zosavuta, monga kumva nyimbo kapena kukumana ndi munthu.