Imikhwa eyomeleza ukhuseleko lwakho ngaphandle kwesidingo sezongezo zesondlo

Imikhwa eyomeleza ukhuseleko lwakho ngaphandle kwesidingo sezongezo zesondlo

Imikhwa eyomeleza ukhuseleko lwakho ngaphandle kwesidingo sezongezo zesondlo

umgangatho wokulala

Umgangatho wokulala uchaphazela ukusebenza kwamajoni omzimba.Ngokophando olupapashwe kwiphephancwadi lenzululwazi elithi Sleep, abaphandi balandela iqela labantu abadala abasempilweni abangaphezulu kwe-160 ngokubanzi, baza bafumanisa ukuba abo badla ngokulala ngaphantsi kweeyure ezintandathu ngobusuku kusenokwenzeka ukuba ungenwe ngumkhuhlane.

Ngokunjalo, uphando olupapashwe kwi-Behavioral Sleep Medicine lucebisa ukuba abantu abancinci abanengxaki yokuphuthelwa banokuthi babambe umkhuhlane kunabo baneendlela eziqhelekileyo zokulala - nasemva kokufumana umkhuhlane.

Xa umntu elele, umzimba wakhe, kuquka amajoni omzimba, ufumana ithuba lokuphumla, ukuhlaziya nokuhlaziya. Olunye uphando olupapashwe kwi-European Journal of Physiology luchaza ukuba iiseli ezininzi zokuzivikela ezifana ne-cytokines kunye neeseli ze-T zenziwe kwaye zisasazwe kuwo wonke umzimba ngexesha lokulala. Uphononongo olupapashwe yiNature Neuroscience lukwafumanise ukuba uhlobo oluthile lweseli yomzimba yokuzikhusela lulungisa ingqondo xa ulele.

Ngaloo ndlela, ukufumana ubuncinane iiyure ezisixhenxe zokulala ubusuku bonke akuyi kugcina umzimba unempilo kuphela, kodwa kuya kubonelela ngeeseli zomzimba ithuba lokubeka iliso kwingqondo kunye nentambo yomgogodla kuyo nayiphi na imiqondiso yokusuleleka, ukwenzakala, okanye ukwakhiwa kweeseli ezifileyo.

de-stress

Uxinzelelo oluncinci aluyonto imbi, luyalawuleka, kwaye uxinzelelo lwexeshana lunokukhokelela kwintshukumisa. Okwangoku, uxinzelelo lwexesha elide okanye olungapheliyo lunokuba nefuthe elibi kwi-immune system yendalo.

Uphononongo, olupapashwe kwi-Current Opinion in Psychology, lubonisa ukuba uxinzelelo lwexesha elide lukhokelela ekwakhiweni kwehomoni yoxinzelelo i-cortisol. Ke, ukukhuselwa okugqithisileyo kwe-cortisol kuthintela amajoni omzimba ukuba enze umsebenzi wawo.

Olunye uphando olupapashwe kwi-Immunologic Research luqukumbele ukuba "uxinzelelo olungapheliyo lunokunciphisa iimpendulo ezikhuselayo ze-immune kunye / okanye ukwandisa iimpendulo ze-immune ye-pathological."
Iingcebiso zomlomo zokunciphisa uxinzelelo kunokuba lula kunokuba zisebenziseke, kodwa kukho izicwangciso ezininzi ezibonisa isithembiso ekulweni noxinzelelo olungapheliyo, kuquka ukwenza i-yoga, ukucamngca, okanye ukuchitha imizuzu embalwa ukumbamba isilwanyana.

zilolonge rhoqo

Ukuzilolonga rhoqo kugcina izihlunu, amalungu kunye namathambo omelele, kodwa ukwenza umthambo rhoqo yindlela elungileyo yokomeleza amajoni akho omzimba.

Uphando olupapashwe kwiMidlalo kunye nezeMpilo lucebisa ukuba umthambo unciphisa ukuvutha komzimba, ukunyusa iimpendulo zomzimba, kunye nokunciphisa umngcipheko wesifo.

Olunye uphando olupapashwe kwi-BMC Public Health lulandele abantu abangaphezu kwe-1400 kwaye lwafumanisa ukuba abo basebenzise ubuncinane kathathu ngeveki babengama-26 ekhulwini amathuba okuba babambe umkhuhlane.

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