Munthawi zovuta kwambiri, mumadziletsa bwanji mukakwiya?

Moyo suli monga momwe timafunira komanso timakonda, ndipo nthawi zina mutha kukumana ndi zovuta zingapo komanso zovuta zomwe zingakukhumudwitseni, zimakukwiyitsani, zimakukhudzani, ndikukupangitsani kukhala woyipa, koma pangakhale zinthu zina. - ngakhale yaying'ono - ngati mutero idzakuthandizani Kuwongolera momwe mumamvera komanso kukuthandizani kuti muchepetse misempha yanu

1. Pumirani mozama

Pamene mukumva mantha kapena kukwiya, tengani mpweya wambiri, tulutsani mpweya kudzera m'mphuno ndikuwerengera mpaka 4, mudzaze mapapu anu ndi mpweya, sungani mpweya uwu mkati mwa thupi lanu mpaka chiwerengero cha 10, tsopano mutulutse mpweya pang'onopang'ono kuchokera pakamwa panu ndipo kuwerengera mpaka 5. Kafukufuku waposachedwapa wasonyeza kuti kupuma Mokhazikika pamene tikukumana ndi mavuto ndi zovuta kumathandiza kuthetsa kupsinjika maganizo ndi nkhawa.

2. Muzigona

Kugona ndi njira yabwino yopumula chifukwa kumathandiza kuchepetsa kuthamanga kwa magazi ndi kugunda kwa mtima, monga kafukufuku watsopano wofalitsidwa mu ( Journal of Behavioral Medicine ) amasonyeza kuti kugona kumachepetsa kuthamanga kwa magazi pamene akukumana ndi kupsinjika maganizo ndi kupsinjika maganizo. Ofufuzawo adachita kafukufuku pa anyamata athanzi a 85 ndipo adagawidwa m'magulu awiri, pomwe gulu loyamba lidaloledwa kugona kwa mphindi pafupifupi 45 ndipo silinalole kuti gulu lachiwiri lichite. Pambuyo pake, magulu awiriwa adayesedwa kangapo. Chotsatira cha phunziroli chinali chakuti kuthamanga kwa magazi kumakhala kochepa kwambiri pambuyo pokumana ndi kupsinjika kwa maganizo m'gulu lomwe lidagona.

3. Werengani buku

Kuwerenga buku lomwe mumakonda kungakhale njira yophweka yochepetsera mitsempha yanu, pamene mukupatsa maganizo anu kupuma ku zovuta za moyo, ndikuthawira kudziko lina. Kumene ofufuza a ku Britain anapeza kuti kuwerenga buku pasanathe mphindi 60 kumachepetsa kupanikizika ndi XNUMX%. Chifukwa chake pangani bukuli kukhala bwenzi lanu nthawi zonse, lisungeni m'chikwama chanu, kapena mutengere pa smartphone yanu.

4. Imwani zakudya zopatsa thanzi

Kodi mumadziwa kuti pali zakudya zina zopatsa thanzi zomwe zimathandiza kusintha maganizo anu, monga vitamini C, omega-3, ndi mafuta acids, chifukwa amachepetsa nkhawa ndi kupsinjika maganizo, ndipo kafukufuku waposachedwapa ku Canada wasonyeza kuti vitamini C ingathandize kusintha maganizo, ndi ofufuza omwe adapeza panthawi ya kafukufuku yemwe adachitika ku chipatala "Montreal Jewish General Hospital" ndi "Lady Davis" Institute for Medical Research ku Canada, kuti kupatsa odwala omwe ali ndi chisamaliro chapamwamba mlingo watsopano wa vitamini C kwathandizira kulimbikitsa ndi kukweza khalidwe lawo. Wofufuza wamkulu Dr. John Hoover adati zotsatira za vitamini C ndi zenizeni zamoyo.

5. Nyimbo ndi kuseka

Mukakhala ndi nkhawa kapena kukhumudwa, chitani zosangalatsa kapena zoseketsa, onerani kanema kapena nyimbo zoseketsa, kapena mverani nyimbo zomwe mumakonda. Kumene kafukufuku adawonetsa kuti kuseka ndi nyimbo zimathandiza kuchepetsa kuthamanga kwa magazi. Kumene ofufuza a ku Japan anachita kafukufuku wophatikizapo anthu 79, ndipo anawagawa m’magulu atatu kuti awone zotsatira za kuseka ndi nyimbo pa iwo. ndipo gulu lachitatu silinachite kalikonse.Kuthamanga kwa magazi kunayesedwa maphunziro asanayambe komanso atatha.Zotsatira za kafukufukuyu zinasonyeza kuti magulu awiri oyambirira anali ndi kuthamanga kwa magazi kuposa gulu lachitatu, ndipo anapeza kuti zotsatira za nyimbo ndi kuseka zikupitirirabe. kwa miyezi 3, pamene palibe kusintha komwe kunalembedwa mu kuthamanga kwa magazi a gulu lachitatu. Kafukufuku wochokera ku yunivesite ya Osaka ku Japan anasonyeza kuti mlingo wa cortisol wa otenga nawo mbali m'magulu awiri oyambirira unachepa pambuyo pomvetsera nyimbo ndi kutenga nawo mbali m'magulu akuseka.

6. Sambani mofunda

Kuti mukhale omasuka komanso omasuka komanso kuti muthetse kupsinjika maganizo ndi kupsinjika maganizo, kusamba madzi ofunda, madzi ofunda amakuthandizani kuti mupumule minofu ya thupi lanu, ndikuchotsani kupsinjika ndi chisangalalo, gwiritsani ntchito mafuta apadera omwe amakupangitsani kukhala omasuka.