Yuav Ua Li Cas thiab Vim Li Cas Tus Kab Mob Coronavirus Pandemic Ua Rau Koj Tsaug Zog

Zoo Siab

• Cov Teeb Meem ntawm Coronavirus Ntawm Pw Tsaug Zog
• Koj muaj teeb meem tsaug zog -thiab pw tsaug zog.
• Koj tau txais ntau pw tsaug zog.
• Yuav Ua Li Cas Ua Ntej Ua Ntej Ua Ntej - thiab Vim Li Cas Koj Yuav Tsum Ua
• Ntsuam xyuas rau

Thaum peb tsis nyob hauv nruab nrab ntawm kev mob kis thoob qhov txhia chaw, kom pw tsaug zog txaus thaum hmo ntuj yog qhov nyuaj. Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv Hauv Tebchaws (NIH) tau tshaj tawm tias kwv yees li 50 txog 70 lab tus neeg Asmeskas raug kev txom nyem los ntawm kev pw tsaug zog lossis pw tsaug zog.

Tab sis tam sim no tias peb lub neej tau siv tag nrho los ntawm COVID-19 qhov teeb meem, peb pw tsaug zog tau hnyav dua (npau suav txawv, leej twg?). Txawm hais tias nws yog kev ntxhov siab los ntawm kev kis tus kab mob lossis kev ntxhov siab ntawm kev poob haujlwm, muaj ntau yam uas koj yuav tsis tsaug zog zoo.

Alcibiades J. Rodriguez, MD, tus thawj coj ntawm NYU Langone Sleep Center hais tias "Qhov kev sib kis no yog qhov tshwm sim tsis tau muaj dua nyob hauv peb lub neej." "Txhua tus neeg teb rau kev ntxhov siab hauv ib txoj kev sib txawv. Qee tus neeg mob taub hau, lwm tus noj, thiab qee tus neeg mob insomnia, piv txwv li."

Cov Qauv Pw tsaug zog, kev tshaj xov xwm pw tsaug zog ywj pheej khiav los ntawm cov kws paub txog kev noj qab haus huv, tsis ntev los no tau tshaj tawm tus kabmob coronavirus thiab pw tsaug zog, uas lawv tau nug 1,014 tus neeg laus hauv Asmeskas kom teb cov lus nug txog lawv tus cwj pwm pw tsaug zog txij thaum pib muaj tus kabmob coronavirus. Raws li kev soj ntsuam cov txiaj ntsig, 76.8 feem pua ​​​​ntawm cov neeg koom tau hais tias tus kabmob coronavirus tau cuam tshuam rau lawv txoj kev pw tsaug zog, thiab 58 feem pua ​​​​ntawm cov neeg teb tau hais tias lawv pw tsawg kawg ib teev tsawg dua txhua hmo piv rau ua ntej muaj kev sib kis.

Cov Teeb Meem ntawm Coronavirus Ntawm Pw Tsaug Zog

Kev nyuab siab tau nce siab tshwj xeeb vim muaj kev txhawj xeeb txog kev noj qab haus huv, tsev neeg lub luag haujlwm, thiab nyiaj txiag nyuaj, hais tias Fariha Abbasi-Feinberg, MD, tus thawj coj ntawm kev pw tsaug zog ntawm Millennium kws kho mob pab pawg hauv Fort Myers, Florida, thiab kws kho paj hlwb ntawm Asmeskas Academy ntawm Kev Kho Mob Pw tsaug zog pawg thawj coj. ntawm cov thawj coj. Dr Abbasi-Feinberg hais tias "Txhua yam kev ntxhov siab tuaj yeem cuam tshuam koj lub peev xwm kom tsaug zog lossis tsaug zog, thiab peb yeej nyob rau qib siab heev." "Nws tsis yog qhov xav tsis thoob tias qee tus neeg tau tsim teeb meem pw tsaug zog."

Qhov tseeb, COVID-19 kev kis thoob qhov txhia chaw tau muaj qhov cuam tshuam loj heev rau kev pw tsaug zog uas cov kws tshawb fawb tau pib kawm txog nws cov teebmeem. Melinda Jackson, Ph.D., tus kws qhia ntawv laus uas tshwj xeeb hauv kev pw tsis tsaug zog ntawm Turner lub koom haum rau Lub Hlwb thiab Kev Puas Siab Puas Ntsws ntawm Monash University hauv Melbourne, Australia, tau nce mus rau ib qho ntawm thawj qhov kev tshawb fawb txog qhov cuam tshuam ntawm COVID-19 muaj thoob qhov txhia chaw. ntawm pw tsaug zog thiab insomnia. (Sau npe ntawm no kom koom nrog.)

"Peb txaus siab los txiav txim siab txog kev cuam tshuam hauv zej zog ntawm COVID-19 thiab kev cais tus kheej ntawm kev pw tsaug zog, theem kev ntxhov siab, thiab lub siab xav," Jackson hais. "Peb txaus siab tshwj xeeb rau kev nkag siab txog cov teebmeem no los ntawm kev ua haujlwm hauv tsev thiab kev hloov pauv hauv txoj haujlwm thiab kev ruaj ntseg nyiaj txiag. Peb cia siab tias yuav saib seb COVID-19 muaj kev cuam tshuam li cas rau kev pw tsaug zog-tso thiab kev puas siab puas ntsws ua haujlwm hauv tib neeg, thiab seb puas yog. muaj qee yam tshwj xeeb, xws li chronotype, tiv taus, tus yam ntxwv, thiab kev nyob ib leeg, uas tuaj yeem tiv thaiv kev pw tsaug zog, lossis qhov tseeb, ua rau tsis zoo, "nws piav qhia.

Jackson hais tias cov txiaj ntsig ua ntej qhia tau tias kwv yees li 65 feem pua ​​​​ntawm cov neeg teb hais qhia txog kev ntxhov siab me ntsis txog lawv qhov teeb meem nyiaj txiag. Nws hais tias "Nws kuj zoo li cov uas twb muaj teeb meem kev mob hlwb yav dhau los tau tawm tsam ntau nrog lawv pw tam sim no, yog li cov no yog cov neeg peb xav tau phiaj xwm rau kev cuam tshuam," nws hais. (Related: Dab tsi yog ER Doc Xav Kom Koj Paub Txog Mus Rau Tsev Kho Mob rau Coronavirus RN)

Nws tsis yog tsuas yog kev ntxhov siab thiab kev ntxhov siab nyob ib puag ncig tus kabmob coronavirus uas tuaj yeem ua rau koj nyob hmo ntuj. Tus kab mob kis thoob ntiaj teb tau yuam cov neeg Asmeskas - thiab ntau lab tus neeg thoob ntiaj teb - nyob rau hauv kev sib cais ntawm lub cev, uas tseem cuam tshuam rau koj txoj kev pw tsaug zog. Kev txhawb nqa kev sib raug zoo yog lub ntuj zeitgeber (tus tswj hwm kev sib tw circadian), tab sis kev cais tawm ua rau peb nyob deb ntawm peb tsev neeg thiab cov phooj ywg. "Peb pw tsaug zog circadian nyob ntawm lub hnub ci feem ntau, tab sis nws tseem cuam tshuam nrog kev sib raug zoo hauv zej zog thiab sijhawm noj mov - yog li cuam tshuam qhov no yuav cuam tshuam kev pw tsaug zog," hais tias Dr. Rodriguez.

Thaum tsis muaj kev sib raug zoo ncaj qha ntawm kev sib raug zoo hauv zej zog thiab kev sib koom ua suab paj nruag, Dr. Abbasi-Feinberg hais tias muaj lwm lub sijhawm siv roj ntsha hauv lub cev, xws li kev noj zaub mov, qoj ib ce, thiab noj tshuaj, uas cuam tshuam rau koj lub suab sib dhos. "Thaum koj muaj kev sib raug zoo, qhov ntawd yog thaum koj nyiam noj thiab haus (xav txog kev noj su nrog cov phooj ywg lossis tawm mus noj hmo nrog phooj ywg), tab sis yog tias koj nyob ib leeg nyob hauv tsev, ces koj nyiam noj thiab haus. thaum twg koj xav li ntawd, uas tuaj yeem cuam tshuam koj lub suab circadian, "nws hais. (Saib: Dab tsi yog Qhov Kev Nyuaj Siab Ntawm Kev Sib Ncaim?)

Tsis tas li ntawd, tsis siv sijhawm ntau nyob sab nraud txhais tau hais tias koj yuav tsis tau txais ntau lub teeb pom kev los tswj koj lub voj voog pw tsaug zog. Jackson hais tias "Yog tias koj tsis tau txais tib lub teeb pom kev zoo nyob rau lub sijhawm nruab hnub, tshwj xeeb tshaj yog thaum sawv ntxov, qhov no tuaj yeem cuam tshuam rau kev rov pib dua ntawm koj lub moos lom neeg sab hauv," Jackson hais.

Uas tau hais tias, ntawm no yog qee txoj hauv kev feem ntau kis tus kabmob coronavirus tuaj yeem ua rau koj tsaug zog - lossis zoo dua lossis tsis zoo.

Koj muaj teeb meem tsaug zog -thiab pw tsaug zog.

Yog tias koj tab tom rub thiab tig ntau dua hauv txaj, koj tsis nyob ib leeg. Kev Ntsuas Tus Qauv Pw tsaug zog tau tshaj tawm tias rau 48 feem pua ​​ntawm cov neeg koom nrog, kev ntxhov siab nyob ib puag ncig tus kabmob coronavirus yog qhov mob siab tshaj plaws hauv kev tsaug zog. Dr. "Qhov xwm txheej no tuaj yeem ua rau muaj kev ntxhov siab, uas nyob rau hauv nws tus kheej yog txuas nrog insomnia. Txawm tias cov neeg uas muaj kev ntxhov siab tshiab tuaj yeem muaj qhov tshwm sim ntawm insomnia." (Ntawm no yog ob peb lub tswv yim yuav ua li cas pw tsaug zog zoo dua nrog kev ntxhov siab.)

Koj kuj tseem yuav tau ntsib kev pw tsaug zog tsis txaus thiab pw tsis tsaug zog thaum lub sijhawm muaj tus kabmob kis no, hais tias Dr. Rodriguez. Nws yog ib txwm sawv ntsug nyob rau nruab nrab ntawm hmo ntuj (txhua tus neeg sawv ib zaug lossis ob zaug txhua hmo rau ob peb feeb) vim tias koj mus txog plaub theem ntawm kev pw tsaug zog txhua 90 txog 120 feeb. Thawj ob theem (NREM1 thiab NREM2) yog thaum koj pw tsaug zog zoo tshaj plaws thiab tuaj yeem tsim tau yooj yim los ntawm cua sov hauv koj chav, piv txwv li, tab sis koj yuav tsum rov qab mus pw. Nws dhau los ua teeb meem yog tias koj tsis tuaj yeem rov qab tsaug zog. Dr Abbasi-Feinberg hais tias "Mus rau hauv REM thiab tawm ntawm REM yog thaum koj yuav muaj kev tsaug zog, tab sis cov neeg feem coob tsis nco qab txog qhov kev tsim no." Nws hais tias "Tsuav koj xav zoo nyob rau hnub tom ntej, tom qab ntawd cov kev tsim tsa no tsis muaj teeb meem tiag tiag,"

Yog tias koj tsis tuaj yeem rov qab mus pw, nws yuav tsum tau tham nrog koj tus kws kho mob. Dab tsi tuaj yeem pab ua kom yooj yim sawv los ntawm tus mob coronavirus ntxhov siab yog teeb tsa lub sijhawm pw tsaug zog uas tsis cuam tshuam nrog saib xov xwm lossis nqes los ntawm koj lub xov tooj. Ua raws li cov xov xwm tshiab ntawm COVID-19 yog qhov tseem ceeb, tab sis Dr. Abbasi-Feinberg qhia kom teem sijhawm rau kev txiav tawm. Nws tau hais tias "Sim zam cov khoom siv hluav taws xob rau 90 feeb kawg ua ntej yuav mus pw thiab kaw cov ntawv ceeb toom ntawm koj lub cuab yeej," nws hais. Cov kev tshawb fawb pom tias lub teeb xiav tawm los ntawm xov tooj, TV, thiab khoos phis tawj tsis zoo cuam tshuam rau kev pw tsaug zog (thiab koj cov tawv nqaij, FWIW). Dr. Rodriguez hais tias "Kuv qhia kom saib cov xov xwm tsuas yog ib zaug lossis ob zaug hauv ib hnub - thaum sawv ntxov thiab yav tsaus ntuj - thiab zam cov xov xwm hmo ntuj," Dr. "Qhov no yuav pab npaj kev tsaug zog." (Related: Cov Celebrity Meditations thiab Bedtime Stories Yuav Lull koj tsaug zog nyob rau hauv tsis muaj sij hawm)

Koj tau txais ntau pw tsaug zog.

Thaum pw tsaug zog tsawg dua zoo li yog tus qauv thaum muaj kev sib kis, qee tus neeg tau ntes ntau zzzs. Jackson hais tias cov txiaj ntsig ntxov los ntawm Monash University txoj kev tshawb fawb pw tsaug zog qhia tau hais tias qee tus neeg tau tshaj tawm txog kev pw tsaug zog zoo dua nrog kev sib kis. "Muaj lwm tus uas txaus siab rau qhov tseeb tias lawv tsis tas yuav sawv ntawm lub sijhawm teem tseg txhua hnub thiab pw tsaug zog ntau dua," Jackson hais. "Qhov tseeb, qee cov neeg uas muaj kev pw tsaug zog lossis ncua sij hawm pw tsaug zog tsis zoo yog pw tsaug zog zoo dua, tam sim no lub siab tsis txaus rau lawv mus kawm ntawv lossis ua haujlwm," Jackson piav qhia. (Kev ncua sijhawm pw tsaug zog tsis xwm yeem yog teeb meem pw tsaug zog tsis sib xws uas koj tus qauv pw tsaug zog qeeb ob teev lossis ntau dua los ntawm cov qauv kev pw tsaug zog ib txwm muaj, ua rau koj tsaug zog tom qab thiab sawv tom qab, raws li Mayo Clinic.)

Dr Abbasi-Feinberg hais tias qee tus ntawm nws cov neeg mob tau tsaug zog ntau vim tias lawv tsis tas yuav maj nrawm tawm ntawm txaj thaum sawv ntxov thiab rov mus rau tom chaw ua haujlwm. Nws tau hais tias "Thaum ntau qhov kuv mus ntsib kws kho mob, cov neeg mob tau qhia rau kuv tias lawv tau txais ib teev lossis ob teev ntxiv, thiab lawv lees paub tias muaj kev zoo siab dua thiab ceeb toom,"

Nov yog qhov teeb meem, txawm li cas los xij: Yog tias koj tsis ceev faj txog kev teeb tsa ib txwm ua, nws tuaj yeem dhau los ua qhov teeb meem thaum koj rov qab mus rau koj lub sijhawm li niaj zaus, Dr. Rodriguez hais. Qee tus neeg kuj tseem tuaj yeem nyob tom qab paub tias lawv tuaj yeem pw ntau dua, tab sis nws tsuas yog ua kom rov qab mus rau hauv ib txwm niaj hnub nyuaj. "Sim ua kom koj lub sijhawm pw tsaug zog zoo ib yam li nws tuaj yeem ua tau, paub tias yam uas ploj lawm," hais tias Dr. Rodriguez. "Koj yuav tsum sim ua raws li ib txwm pw tsaug zog, uas yog xya mus rau cuaj teev tsaus ntuj. Nrog rau xya teev, feem ntau ntawm cov neeg tuaj yeem ua haujlwm ntawm 90-95 feem pua ​​​​ntawm peb lub peev xwm," nws hais.

Dr Abbasi-Feinberg tseem pom zoo kom ua raws li lub sijhawm pw tsaug zog ib txwm ua kom koj lub cev ua haujlwm tau zoo tshaj plaws. "Peb txhua tus muaj lub moos lom neeg sab hauv thiab peb lub tshuab ua haujlwm zoo tshaj yog tias peb nyob ua ke nrog peb cov circadian atherosclerosis. Qhov no yog lub sijhawm zoo tshaj plaws los ua haujlwm ntawm koj tus cwj pwm pw tsaug zog thiab teeb tsa txoj haujlwm rau yav tom ntej," nws hais. Raws li kev pw tsaug zog, Dr. Abbasi-Feinberg hais tias nws tsis ua li pw tsaug zog ntev npaum li nws tsis tiv thaiv koj los ntawm kev pw tsaug zog hmo ntuj. Lawv kuj yuav tsum luv luv-20 feeb saum.

Ntawm qhov tod tes, yog tias koj tau pw zoo txaus thaum hmo ntuj tab sis tseem muaj kev nkees heev nyob rau hnub tom ntej, Dr. Abbasi-Feinberg hais tias nws yuav yog tus chij liab rau kev pw tsaug zog tsis zoo lossis mob, xws li cov teeb meem thyroid. "Thaum ib tus neeg muaj sijhawm pw tsaug zog thiab lawv tau txais txaus, lawv yuav tsum tau txais kev zoo siab," nws piav qhia. "Yog tias lawv tsis ua, yog thaum muaj qee yam tab tom tshwm sim. Muaj qee hnub thaum koj tseem tuaj yeem xav tias qaug zog me ntsis tom qab so hmo ntuj zoo, tab sis yog tias koj tsis tu ncua tsis muaj zog, ces nws yuav tsum tau tshuaj xyuas." Nws muaj peev xwm tias nws tuaj yeem yog rooj plaub ntawm kev tsaug zog tsaug zog, uas yog ib qho tseem ceeb ua rau tsaug zog thiab nkees. Nws kuj sau tseg tias thaum lub sijhawm muaj kev nyuaj siab heev no, muaj ntau qhov kev nyuaj siab, thiab qee tus neeg uas muaj kev nyuaj siab tuaj yeem xav tias nkees heev.

Yuav Ua Li Cas Ua Ntej Ua Ntej Ua Ntej - thiab Vim Li Cas Koj Yuav Tsum Ua

Txawm hais tias koj muaj teeb meem kaw qhov muag lossis tsis ua, qhov zoo tshaj plaws uas koj tuaj yeem ua rau koj pw tsaug zog thaum lub sijhawm muaj tus kabmob kis no yog ua raws li cov txheej txheem uas tso cai rau koj kom tau txais xya mus rau cuaj teev ntawm lub sijhawm pw tsaug zog zoo. Thiab ntawm no yog vim li cas koj yuav tsum: "Muaj ntau qhov kev tshawb fawb tau pom tias muaj txiaj ntsig zoo ntawm kev pw tsaug zog zoo rau lub cev tiv thaiv kab mob. Qee cov cytokines tau txuas rau NREM, aka uas tsis yog lub qhov muag nrawm nrawm," hais tias Dr. Rodriguez. "Cytokines yog cov tshuaj uas hloov pauv kev tiv thaiv kab mob thiab tuaj yeem cuam tshuam los ntawm kev pw tsaug zog tsis txaus," nws piav qhia. Thaum lub sij hawm theem 3 ntawm NREM pw tsaug zog, uas tseem hu ua qeeb-yoj pw tsaug zog, kev tshawb fawb qhia tau hais tias ntau txoj kev loj hlob hormones, xws li prolactin-uas pab tiv thaiv kab mob-tso tawm thiab cortisol qib txo, tsim ib qho chaw zoo tagnrho rau lub cev tiv thaiv kab mob los tua kab mob. , hais tias Dr. Abbasi-Feinberg. Qhov theem ntawm kev pw tsaug zog no kuj yog thaum koj lub cev nkag mus rau hauv lub xeev kho kom zoo thiab kho. (Thiab qhov ntawd suav nrog kho cov leeg nqaij tom qab ua haujlwm hnyav.)

Ntxiv mus, cytokines tau tsim thiab tso tawm thaum pw tsaug zog, yog li thaum koj tsis tsaug zog txaus, koj lub cev tsim cov cytokines tsawg dua, uas tuaj yeem ua rau koj muaj kev pheej hmoo kis mob, raws li National Sleep Foundation. Qhov no yog vim li cas koj thiaj li mob khaub thuas ntau dua thiab muaj kev mob ntev ntev thaum koj pw tsaug zog tsis txaus. Dr Abbasi-Feinberg hais tias "Peb txhua tus tau ntsib kev tsaug zog thaum peb mob." "Vim li cas yog li ntawd? Nws hloov tawm tias thaum peb tawm tsam tus kab mob, kev pw tsaug zog yuav yog txoj hauv kev los tso cai rau peb lub cev los pab tiv thaiv kab mob."

Kev pw tsaug zog tseem yog qhov tseem ceeb rau kev txhim kho koj lub siab thiab ua kom muaj kev puas siab puas ntsws nyob ntawm qhov chaw. Cov neeg nrog pw tsaug zog yog 10 npaug feem ntau yuav muaj kev nyuaj siab hauv chaw kho mob thiab 17 zaug yuav muaj kev ntxhov siab hauv chaw kho mob ntau dua li cov uas pw ib txwm muaj. (Muaj feem cuam tshuam: Kev Kho Tus Cwj Pwm Zoo Li Cas "Kho" Kuv Qhov Tsis Txaus Siab)

Ntawm no, cov kws tshaj lij qhia qee txoj hauv kev koj tuaj yeem pib pw tsaug zog zoo dua hmo no.

Sawv ntsug thiab mus pw tib lub sijhawm txhua hnub. Tsim kom muaj lub sijhawm pw tsaug zog yuav pab koj tswj tau qee qhov kev nkag siab zoo thaum lwm yam dhau ntawm koj qhov kev tswj hwm. Ntxiv mus, mus pw thiab sawv ib txhij txhua txhua tag kis sawv ntxov thiab hmo ntuj yuav pab tau koj lo rau koj lub circadian atherosclerosis, uas yuav pab tau koj ua hauj lwm zoo thaum nruab hnub. (Saib: Tag nrho cov txiaj ntsig ntawm Kev Ua Haujlwm thaum sawv ntxov) Nws pab teem sijhawm ceeb toom ntawm koj lub xov tooj kom koj paub tias thaum twg yuav pib hluav taws xob hluav taws xob qis thiab plam mus rau qee qhov PJs. Thaum koj sawv ntxov sawv ntxov, Dr. Rodriguez pom zoo kom taug kev sab nraud kom tau txais lub teeb pom kev ntau dua thiab nyem rau hauv qee qhov kev tawm dag zog (cov kws qhia thiab cov studios tau muab ntau qhov kev tawm dag zog pub dawb tam sim no). Zoo li tig lub cav tsheb, qhov no yuav pab ua kom koj lub cev thiab lub siab rov kho dua tshiab rau hnub ntawd.

Txwv cawv thiab caffeine. Tsis txhob cia koj lub sijhawm Zoom zoo siab tawm ntawm txhais tes - tom qab tag nrho, kev tshawb fawb qhia ntau dhau vino tuaj yeem ua rau txo qis kev pw tsaug zog hormone melatonin. "Kev haus dej cawv lig dhau hmo tuaj yeem ua rau lub cev tsis muaj zog thiab tom qab ntawd nkees hnub tom qab. Koj tom qab them nyiaj los ntawm kev tsaug zog thaum nruab hnub, thiab nws tsim lub voj voog phem no," hais tias Dr. Rodriguez. Tsis txhob ua ntau dhau koj li Dalgona kas fes tshiab los ntawm kev tsis haus caffeine rau rau yim teev ua ntej yuav mus pw, hais tias Dr. Abbasi-Feinberg. Nco ntsoov, caffeine tsis yog hauv kas fes xwb - nws yog nyob rau hauv chocolate, tshuaj yej, thiab dej qab zib, thiab.

Tsis txhob ua hauj lwm hauv txaj. Ua haujlwm hauv tsev tuaj yeem yog qhov nyuaj thaum lub sijhawm raug cais tawm no, thiab thaum qhov ntawd txhais tau tias koj yuav tsum tau ua haujlwm hauv koj chav pw, koj yuav tsum zam kev ua hauv txaj. Dr. Abbasi-Feinberg hais tias "Cia lub txaj rau kev pw tsaug zog thiab kev sib raug zoo nkaus xwb," "Txawm tias 'chaw ua haujlwm' nyob hauv koj chav pw, teeb tsa ib cheeb tsam sib cais. Siv sij hawm so kom sawv thiab taug kev."

De-stress ua ntej pw. Dr. Abbasi-Feinberg ua raws kev coj ua kev xav ntawm cov apps hauv nws lub xov tooj. "Txawm hais tias kuv ib txwm hais kom tsis txhob siv hluav taws xob ze rau lub sijhawm pw, muaj ntau txoj hauv kev los npaj koj cov cuab yeej kom txo qis lub teeb kom peb tuaj yeem siv cov thev naus laus zis no los pab peb pw tsaug zog," nws hais. Mloog suab paj nruag so lossis podcasts kuj tseem tuaj yeem pab tau.

Ua siab zoo rau koj tus kheej. Tsis yog txhua tus yuav tsum tau tawm ntawm tus kabmob kis no tshiab tau tsim. Nws tsis ua li cas los puag qhov tseeb tias nws yog lub sijhawm nyuaj ... rau txhua tus, suav nrog koj. Tsis txhob muab qhwv rau hauv txhua qhov haujlwm tshiab, ua yeeb yaj kiab, thiab tawm dag zog koj cov phooj ywg tau tshaj tawm hauv Instagram. Dr. Abbasi-Feinberg hais tias "Qhov no yog qhov zoo heev rau lawv, tab sis nws ua rau muaj kev ntxhov siab ntau dua rau cov neeg uas tawm tsam." "Peb tsis tas yuav tawm los ntawm tus kabmob kis no zoo dua li ua ntej." Cia peb tuaj yeem noj qab haus huv raws li peb tuaj yeem ua tau thiab suav nrog kev noj qab haus huv ntawm lub cev thiab lub siab lub ntsws. "

Nyob twj ywm. Tsuas yog vim koj nyob deb ntawm kev sib raug zoo, nws tsis tau txhais hais tias koj yuav tsum zam txhua qhov kev sib txuas lus nrog tsev neeg thiab phooj ywg. Koom nrog chav kawm Zoom workout thiab tshawb xyuas tsis tu ncua nrog cov neeg koj hlub. Qhov kev cais tawm no tuaj yeem ua rau koj txoj kev noj qab haus huv thiab kev sib raug zoo. Kev sib raug zoo hauv zej zog yuav txhawb koj tus ntsuj plig, thiab tig mus, pab pw tsaug zog. "Muaj lub teeb pom kev kawg ntawm qhov av, yog li peb tsuas yog yuav tsum sim thiab coj qhov zoo tawm ntawm txhua hnub thiab tsom mus rau qhov peb tuaj yeem ua dab tsi ntawm no thiab tam sim no," Jackson hais.

Ntsuam xyuas rau