Dangane da Amurka Radio NPR Radio NPR a Amurka, kusan mutane miliyan 60 ke wahala, kawai tunanin! A cikin Rasha da sauran ƙasashe babu cikakken ƙididdiga, amma mutum zai iya faɗi abu ɗaya: aƙalla sau ɗaya kowa ya sami matsala da barci. Muna ba da labarin hanyar halitta daga rashin bacci da za ta taimaka muku.
Menene rashin bacci
Rashin bacci shine rashin lafiyar kwakwalwa don fara amsar braking kuma shirya jikin ya huta, tabbatar da sauri faduwa barci. Akwai dalilai da yawa waɗanda ke tasiri lokacin bacci:
- Rashin hankali na hankali - bacin rai, damuwa, matsaloli na gaggawa
- Masana'antu na Halittu - Canza Yankin Lokaci, Kayan Aiki, Haske
- Ba daidai ba - kitty da abinci mai nauyi, Abincin Sabbata, giya, abubuwan sha
- Abubuwan zahiri - gado mara kyau, zafi ko sanyi, zafin tsoka
Rashin ciwon baya ba zai yi barci ba
Hoto: unsplash.com.
Me yasa mafarkin yake da mahimmanci?
Barci - lokaci lokacin da jiki ya maido da makamashi, kuma kwakwalwar tana sake amfani da bayanan da aka karɓa kowace rana. Lokacin da kuka rasa bacci, matakin hatsarori na damuwa yana ƙaruwa - da farko cortisol. Cortisol ya tashi saboda rashin bacci: Jikinku yana tsammanin yana zuwa da mawuyacin yanayi wanda kuke buƙatar yin gwagwarmaya don rayuwa - in ba haka ba don me kuke barci? A tsawon lokaci, matakin dagula matakin damuwa yana haifar da sakamako mara kyau:
- Ciwon kai da m
- Kai hare-hare da damuwa
- Cardivascular cuta
- Ciwon diabet
- Jinkirin metabolism da kuma nauyi sa
- Dysfuntion na rigakafi Tsarin
9 Soviets na halitta daga rashin bacci:
Je zuwa gado da wuri. Ko da kun saba yin barci nesa nesa da tsakar dare, wannan baya nufin cewa irin wannan kyakkyawan yanayin kuma ya dace da jikinku. Yi amfani da shi don bacci har zuwa dare 12. Kuna buƙatar kimanin makonni 3-4 da ya dace da sabon tsarin mulki kuma ya fara yin barci kamar yadda shugaban ya shafi matashin kai. Babban abu anan shine tsari da rashin tsari, to duk abin da zai juya.
Airƙiri al'ada na yamma. Zai iya zama wanka tare da kumfa mai kamshi ko abin rufe fuska - komai. Yana da mahimmanci a sanya shi a lokaci guda a kowace rana don inganta haɗin gwiwa a cikin kwakwalwa. Za ku yi mamakin bayan har wasu watanni biyu, sai ka fara yawn, da zaran ka amfani da abin rufe fuska a fuska.
Hana na'urori. Aauki doka don adana wayar hannu kuma kashe talabijin awa daya kafin bacci. Masana kimiyya sun tabbatar da cewa hasken shuɗi haske ya haifar da sakin Melatonin Hormone daga kwakwalwa, wanda yake da mahimmanci don saurin bacci. Zai fi kyau a ciyar da wannan lokacin tare da littafi a cikin hannuwanku - amfanin zai zama mafi.
Karka yi aiki a gado
Hoto: unsplash.com.
Motsa damuwa. Yawan kuzari wanda ba ku ciyar a kowace rana ba, ba kawai an jinkirta a cikin boca ba, har ma da kikawa tare da barci mai annashuwa. Mutane daya suna son yin gudu minti 30 kafin lokacin bacci, wasu suna son yoga da shimfiɗa. Zabi abin da kake so da kai.
Yanke karin lokaci a rana. Hasken rana yana sa ka farka kuma ka fahimci wane lokaci ne yanzu. Yana "ya hada da" agogo na halitta, wanda ke kaiwa ga mafi yawan melatontin daga baya da dare, lokacin da ya zama dole.
Mafi duhu, mafi kyau. Ci gaban Melatonin kuma yana shafar duhu lokacin duhu. Juya windows kuma kashe dukkan hanyoyin da suke ciki kafin a kwance a gado. Muna ba ku shawara ku sayi rubu mai yawa m, idan windows ɗinku ya yi watsi da gefen gabashin - A lokacin bazara zai buga muku kyakkyawan sabis.
Yi hankali da maganin kafeyin. Tasiri mai dorewa daga maganin kafeyin farawa bayan minti 10-20 kuma na iya wuce zuwa awanni 3. Acfea tana da abin da ake kira "Life-Life", wanda zai iya ƙara tasiri akan kayan jininku ko da bayan 6 ko fiye sa'o'i. Sabili da haka, idan kuka sha kofi a 4-5 PM kuma kuyi gado da karfe 11, dalilin rashin bacci ya yi ƙarya a zahiri a kan dabino.
Kar a sha kofi kafin gado
Hoto: unsplash.com.
Sha shayi na ganye. Tea, Tushen Chamomile, tushen valerian, hypericum ko Melissa - kyakkyawan abin sha wanda ba kawai yana da amfani sosai a cikin walwala ba.
Yi wanka mai ɗumi. Ruwa mai zafi a zahiri yana rage ayyukan juyayi da karfafa yin bacci.
Kawo dakin. A lokacin barci, zazzabi na jiki shine 1-2 digiri a ƙasa da al'ada. A saboda wannan dalili, iska mai sanyi tana fitowa daga taga wacce zata fi son yin barci fiye da ƙoƙari mai amfani don yin barci a cikin ɗakin da ba shi da amfani.