Vamwe vanaamai vanogona kunge vaine vana voona kuti zuva ravo rakazadzwa nemuitiro wenguva dzose wemhuri, kusanganisira kuregedza vana kuchikoro, kuita mabasa akawanda epamba, kuendesa vana kugym kuti varovedze muviri uye kudzokera kunogadzira kudya kwemanheru vasati vaenda kunorara. , kana kuti vangava nezuva rakabatikana nemabasa epamba , zvakadai sezuva rakaoma pahofisi kana kuita bhizimisi ravo, kana kuti zvichida zuva ravo mubatanidzwa wezviitiko zviviri izvi (kana kuti hapana chimwe chezviri pamusoro). Hazvina mhosva kuti mukadzi ane makore makumi mana ari kuitei, zvakakosha kuti pfungwa dzake dzirambe dziripo.

hutano hwehuropi

Sezvakanyorwa nemutori wenhau weMBG uye mupepeti wezvehutano Morgan Chamberlain muchinyorwa chake, mukadzi anogona kunge asina simba rakawanda sezvaaive aine makore makumi maviri nemakumi matatu, saka zvakakosha kuti uropi hwake hutsigire kugona kuterera, kurangarira ndangariro, uye. kudzidza uye kugadzirisa ruzivo rutsva kwakakosha. .

Kazhinji, zera remakumi mana ndipo apo huropi hwavo hunotanga kunzwa kukanganiswa kwesarudzo dzemararamiro dzavakaita muhupenyu hwavo hwose. Kana vasati vatanga tsika dzehutano hwakanaka (semuenzaniso, kurovedza muviri nguva dzose, kudya kudya kwakakwana, kugadzirisa kushushikana kwezuva nezuva), vanogona kunzwa zvakanyanya kukanganisa pfungwa dzavo nemiviri panguva ino yehupenyu.

kuchinja kwehomoni

Kune vakadzi, iyi nhanho yehupenyu inogona kunyanya kunetsa mupfungwa uye mupfungwa semugumisiro wekuchinja mahomoni, izvo zvinogona kuita zvakanyanya pakuita kwekuziva uye hutano hwehuropi hwese.

Vakadzi vazhinji vanosangana nehomoni brain fog, kureva, pfungwa dzine mhute, kukanganwa uye kunetseka kuisa pfungwa pachinhu ichi, nekuda kwekuderera kweesrogen uye progesterone zvichikonzera kuenda kumwedzi. Ichi chiitiko chinogona kushungurudza zvakanyanya, sezvo chinokanganisa mashandiro enjere nenzira inoyerwa.

Wedzera kugona kwekuziva

Sekureva kwenyanzvi dzetsinga Muzvinafundo Dean naAisha Shirzai, chinhu chakanyanya kukosha chaunogona kuita mumakore makumi mana kuti uwedzere hupenyu hurefu hwehuropi uye kusimudzira hunyanzvi hwekuziva kusimbaradza hunyanzvi hwekuita basa, kureva kugadzirisa, kugadzirisa matambudziko uye kugona kushanduka.
Izvi hazvireve chete kutamba mitambo yakaoma, yakadai se crosswords, jigsaw puzzles, makadhi emitambo uye chess, asiwo kuita zvinhu zvinogutsa mweya, sezvo zvichinyanya kukosha kupikisa uropi nezera, uye kuzvitaurira kuti pane haisi nzvimbo yekukanda mapfumo pasi uye kuregera.Vanofanira kutevedzera aya matanho:

• tora ZVINHU ZVAKAWANDA ZVAKAWANDA HUTANO HUMWE: Nootropic supplements ine zvakakosha zvinovaka muviri, probiotics uye botanicals zvinobatsira kutsigira uye kusimbisa hunyanzvi hwekuita basa, kuvandudza chiyeuchidzo, uye kuwedzera kutarisa kukurudzira hutano hwehuropi hwese uye hupenyu hurefu.
• Chikafu chinotsigira uropi: Kurongedza ndiro uye kuzadza kabhati yako yekicheni nefiriji nezvokudya zvakanangwa uye zvinowedzera zvakapfuma mune zvakakosha micronutrients uye phytonutrients (somuenzaniso, omega-3 fatty acids, B mavitamini, vitamin D3 uye polyphenols, zvinogona kubatsira kuchengetedza uropi. muchimiro chakanaka zuva rese).
• Kuita maekisesaizi nguva dzose: Kufambisa muviri (nenzira ipi zvayo inonzwa yakanaka) kwakanakira pfungwa, uyezve kunowedzera kuyerera kweropa kuuropi uye kunonatsiridza magariro akanaka. Kuwedzera kuita kwekuita nemaune kumaitiro ezuva nezuva kunogona kutsigira zvakanyanya kuita kwekuziva.

• Kudzidzira Kufunga: Kana mukadzi ari kuita basa rakarongeka rekufunga (zvakadai sekufungisisa, kunyora, kana yoga) kana kungoita nguva yekugara muzvisikwa uye kufungisisa, kuzvipa nguva kunokosha pakugadzirisa kushungurudzika.

• Kuwana Chido: Kuita chimwe chinhu chinofarirwa nevakawanda kunounza mufaro. Purofesa Dean Shirazi anotsanangura kuti mibato inodenha ndangariro uye inoita kuti munhu afare zvirokwazvo inokosha kuupenyu hurefu uye hune utano, achicherekedza kuti “kubatanidzwa mumibato yenzanga yokuzvipira, kutarisira boka, kuenda kumakirabhu okubhuka, kungotamba makadhi nevasikana, kudzidza. kutamba kana kuti mumhanzi, kana kutora Zvidzidzo mundima ipi neipi ibasa rinobatsira zvikuru chero bedzi richivapa kunzwa kwokufara uye vachirifarira.”