Yuav Ua Li Cas Siv Kev Raug Mob Tom Qab Ua Haujlwm rau Koj Qhov Zoo
Zoo Siab
Kev mob qog noj ntshav yog ib lub ntsiab lus noj qab haus huv tshaj plaws ntawm lub xyoo. Tab sis txog tam sim no, kev tsom mus rau ib leeg ntawm kev puas tsuaj nws ua rau. (Cov ntsiab lus hauv cov ntsiab lus: cov zaub mov ua rau mob.) Raws li nws tshwm sim, uas tsis yog tag nrho zaj dab neeg. Cov kws tshawb fawb tau tshawb pom tsis ntev los no tias kev mob ua paug tuaj yeem ua rau peb noj qab nyob zoo. Nws muaj cov txiaj ntsig kho tau zoo thiab yog ib feem tseem ceeb ntawm lub cev tiv thaiv kab mob, hais tias Joanne Donoghue, Ph.D., tus kws kho lub cev qoj ib ce ntawm New York Institute of Technology College of Osteopathic Medicine. Koj xav tau nws los tsim cov leeg nqaij, kho kom zoo los ntawm kev raug mob, thiab txawm tias lub zog dhau los ntawm ib hnub nyuaj. Txoj kev nws ua haujlwm yog qhov no: "Thaum twg los xij koj lub zog-qhia lossis ua kom lub plawv dhia, koj tab tom tsim kev puas tsuaj me me hauv koj cov leeg," Donoghue piav qhia. Qhov ntawd ua rau mob, uas ua rau tso tawm cov tshuaj thiab cov tshuaj hormones los kho cov ntaub so ntswg uas cuam tshuam thiab ua rau cov leeg nqaij muaj zog. Koj cov pob txha kuj tau txais txiaj ntsig, hais tias Maria Urso, Ph.D., tib neeg ua haujlwm pab tswv yim nrog O2X, lub tuam txhab kev qhia txog kev noj qab haus huv. Lub nra tso rau ntawm koj cov pob txha thaum lub zog qhia tsim cov sib faib me me hauv lawv thaj chaw tsis muaj zog, thiab kev mob kicks tawm ntawm cov txheej txheem uas ua rau cov pob ntawd nrog cov pob txha tshiab, muaj zog dua.
Kev mob o kuj tseem ceeb heev kom rov zoo los ntawm qhov raug mob. Hais tias koj yob koj pob taws thaum khiav. "Tsis pub dhau feeb, cov qe ntshav dawb maj mus rau qhov chaw raug mob," hais tias Wajahat Zafar Mehal, MD, tus kws tshaj lij ntawm kws kho mob ntawm Yale Tsev Kawm Ntawv Tshuaj. Lawv ntsuas kev puas tsuaj thiab tua hluav taws ua pawg ntawm cov tshuaj hu ua inflammasomes, uas qhib cov protein me uas ua rau koj pob taws tig liab thiab o tuaj. Cov tsos mob tshwm sim no rub cov kab mob tiv thaiv kab mob mus rau thaj tsam kom pib kho kom zoo, Mehal piav qhia.
Kev tshawb fawb tsiaj ua ntej qhia tias kev ua haujlwm ua rau mob hnyav tuaj yeem ua rau lub cev tiv thaiv kab mob ua haujlwm tau zoo dua. Qhov ntawd txhais tau tias qhov mob tsim los ntawm kev tawm dag zog tuaj yeem pab tiv thaiv khaub thuas. Tab sis, zoo li feem ntau teeb meem kev noj qab haus huv, cov txheej txheem nyuaj. Kev mob yog noj qab nyob zoo xwb. Charles Raison, MD, tus xibfwb ntawm kws kho mob hlwb hauv University of Wisconsin – Madison Tsev Kawm Ntawv Tshuaj thiab Kev Noj Qab Haus Huv hais tias "Thaum mob hnyav nyob rau qib siab txhua lub sijhawm, nws ua rau lub cev puas thiab kua muag tsis tu ncua." tus mob. Kev nqa lub cev hnyav dhau, tsis tau so txaus, lossis ua kom ntau dhau txhua yam tuaj yeem ua rau qhov zoo rau koj cov lus teb rau qhov mob hnyav rau thaj chaw txaus ntshai. Tus yuam sij rau kev sau cov txiaj ntsig ntawm kev mob tom qab qoj ib ce yog ua kom nws nyob qib sib npaug. Peb cov txheej txheem hauv qab no yuav pab koj siv nws lub zog yam tsis tso cai rau nws muab kauv tawm ntawm kev tswj hwm.
Stretch It Out
Ntau dua li kev sib tsoo ntawm lub rooj zaum tom qab ua haujlwm nyuaj, taug kev, ua qee lub yoga, lossis siv cov menyuam ua npuas ncauj. Tom qab qoj ib ce, koj cov leeg tawm cov protein hu ua creatine kinase, uas koj ob lub raum yuav tsum lim los ntawm cov ntshav. Yog tias koj zaum tseem, cov protein ua kom puas, thiab qhov no tuaj yeem ua rau cov qog nqaij hlav ntau dua tuaj rau hauv thaj chaw thiab ncua kev rov zoo. "Los ntawm kev txav koj cov leeg, koj nce ntshav ntws mus rau cov chaw ntawd," Urso piav qhia. "Qhov no pab yaug tawm cov khoom pov tseg kom koj lub cev tuaj yeem kho nws tus kheej." (Thiab ua ntej yuav mus pw, sim ua yoga ncab kom tiv thaiv kev raug mob thiab pab koj tsaug zog sai dua.)
Puag Ache
Thaum qhov mob los ntawm koj chav kawm mus pw hav zoov hnyav, koj yuav raug ntxias kom pop ibuprofen. Tsis txhob. Cov tshuaj tiv thaiv kab mob nonsteroidal (NSAIDs) xws li cov no tiv thaiv kev tawm dag zog ib txwm muaj los ntawm qhov tshwm sim, uas tuaj yeem ua rau koj lub cev los ntawm kev tsim thiab ntxiv dag zog rau koj cov leeg, Urso hais. Kev txhais lus: Koj txoj haujlwm ua haujlwm tau zoo dua. Kev noj ibuprofen tej zaum yuav ua rau koj pheej hmoo raug mob, Suav tshawb fawb qhia. Hauv kev tshawb fawb, lawv pom tias NSAIDs cuam tshuam nrog kev rov txhim kho pob txha, ua rau koj muaj kev pheej hmoo rau kev puas tsuaj pob txha thiab pob txha. Txuag cov tshuaj rau qhov raug mob hnyav dua li cov kua muag. Txog qhov mob hnyav, sim ua cov kua mis zoo li Biofreeze Cold Therapy Pain Relief ($ 9; amazon.com), uas tau pov thawj qhov ua kom loog zoo tab sis yuav tsis cuam tshuam nrog mob. (Los yog sim ib qho ntawm cov khoom qhia pom zoo los ntawm tus kws qhia rau kev daws qhov mob nqaij.)
Mus so
Ua raws txhua qhov kev tawm dag zog hnyav nrog hnub yooj yim lossis so, qhia Chad Asplund, MD, tus thawj coj kho mob ntawm kev ua kis las kis las ntawm Georgia Southern University. Kev tawm dag zog tsim cov dawb radicals, cov molecules tsis ruaj khov uas ua rau puas hlwb. Feem ntau, lub cev tso tawm cov tshuaj tiv thaiv kab mob los ua kom cov molecules zoo li qub, tab sis yog tias koj tseem thawb koj tus kheej mus rau qhov txwv ib hnub dhau ib hnub, cov dawb radicals ua rau koj lub cev tiv thaiv, tsim qhov xwm txheej hu ua oxidative stress. Qhov no ua rau muaj mob hnyav mob hnyav, uas ua rau cov leeg poob qis dua li tsim lawv, Donoghue hais. Saib xyuas cov tsos mob xws li plummeting endurance, lub zog, lub zog, thiab kev txhawb siab, nrog rau kev chim siab, mob ntau zaus, thiab teeb meem pw tsaug zog. Cov no yog txhua qhov cim qhia tias koj yuav tsum siv sijhawm tsawg kawg ob hnub so, Donoghue hais tias, tom qab ntawd hu rov qab koj lub sijhawm ua haujlwm los ntawm 30 txog 40 feem pua rau ob lossis peb lub asthiv tom ntej thiaj li yuav rov zoo. (Hnub so tsis yog rau koj lub cev nkaus xwb-koj lub siab xav tau txias ib yam nkaus.)
Muab Kev Nyuaj Siab Ua Haujlwm rau Koj
Kev nyuaj siab ntawm lub hlwb, zoo li sim ua kom tiav lub sijhawm vwm ntawm kev ua haujlwm, ua rau mob ib yam nkaus li kev tawm dag zog ua haujlwm. Raison hais tias "Thaum lub hlwb pom kev ntxhov siab lossis txaus ntshai, nws ncaws tawm ntawm qhov mob," Hauv cov tshuaj me me, koj qhov kev ntxhov siab tuaj yeem ua tau zoo rau koj, raws li Firdaus S. Dhabhar, Ph.D., tus xibfwb qhia txog kev kho mob hlwb thiab kev coj tus cwj pwm ntawm University of Miami Medical Center. Nws hais kom tso cortisol thiab lwm yam khoom siv, uas xa lub zog ntawm lub zog thiab kev ceeb toom thiab txhim kho kev tiv thaiv kab mob kom pab koj daws qhov xwm txheej ntawm tes. Txhawm rau ua kom muaj kev ntxhov siab nyob rau lub sijhawm luv thiab muaj txiaj ntsig, thiab tiv thaiv nws kom tsis txhob mob thiab ua rau muaj kev phom sij, sim cov kws tshaj lij no txhawb nqa cov tswv yim.
Mus ntsuab.
Kev tawm sab nraud tuaj yeem pab koj decompress. Tom qab taug kev los ntawm qhov xwm txheej, cov neeg koom nrog txoj kev tshawb fawb tsis tshua muaj peev xwm nyob ntawm qhov kev xav tsis zoo ntau dua li cov uas taug kev hla kev hauv nroog, tshawb fawb ntawm Stanford University pom. (Zoo dua, coj koj xyaum yoga sab nraum.)
Siv txoj siv txoj siv thauj khoom.
Bruce Hubbard, Ph.D., tus thawj coj ntawm Cognitive Health Group hauv New York City tau hais tias "Ob peb feeb ob peb zaug hauv ib hnub, xav txog tias koj cov kev ntxhov siab yog lub thawv rau ntawm txoj siv thauj khoom. "Qhov no qhia koj kom tso tej yam uas ua rau koj txhawj xeeb."
Noj yogurt ntau dua.
Random, tab sis qhov tseeb: Cov poj niam uas tau txais plaub-lub lim tiam ntawm probiotics, uas tau pom hauv yogurt, ruminated tsawg dua thaum lawv tau tu siab dua li cov uas tau txais cov placebo, raws li kev tshawb fawb hauv Lub hlwb, tus cwj pwm, thiab kev tiv thaiv. Qhov ntawd yog vim tias probiotics nce koj qib tryptophan, uas pab tsim cov serotonin, cov tshuaj uas txhawb koj txoj kev xav. Noj tsawg kawg ib qho ntawm cov kua mis ib hnub rau qhov ua tau zoo tshaj plaws. (Tej zaum koj kuj tseem xav tsis thoob, kuv puas yuav tsum tau noj tshuaj probiotic ntxiv?)