Iyo Kubatana Pakati PeMufaro uye Yako immune System

Zvemukati

• Mufaro Unosimudzira Sei Hutano Hwako
• Matorero eImmune System Perks
• Edza maviri-kune-Mumwe
• Namatira kune Yako Hutano Muitiro
• Zviite Pachedu
• Tora Nguva Yako
• Tsvaga Kubhadhara Chaiko
• Ongororo ye

Hazvishamise kuti kushushikana kunogona kukanganisa nemuviri wako, asi sainzi ichangoburwa iri kutarisa muflip side. Uye sezvazvinozoitika, kuve nekunzwa kugadzikana kunogona kuve nekusimbisa muviri wakasiyana nekungove nekusavapo kwekushushikana.

"Zvinotaridzika chaizvo senge aya maitiro akanaka ari kushanda akasununguka kubva kune asina kunaka. Kana paine chero chinhu, vanogona kunge vaine hukama hwakasimba nehutachiona," anodaro Julienne Bower, Ph.D., purofesa wezvepfungwa uye wepfungwa uye muongorori kuCousins. Center yePsychoneuroimmunology kuUCLA. "Dzimwe nguva zviri nyore kuwedzera mufaro wevanhu pane kuderedza kushushikana."

Mune mamwe mazwi, kunyangwe panguva yekuremerwa kwedenda, miitiro inosimudzira eudaemonic kugara zvakanaka - iyo inosanganisira pfungwa yekubatana uye chinangwa muhupenyu uye inosanganisirwa neine hutano immune immune profiles - inogona kubatsira. (Yakabatana: Dzidziso Dzakasarudzika NezveMufaro, Zvakatsanangurwa)

Mufaro Unosimudzira Sei Hutano Hwako

Muzvidzidzo zviviri zve 2019, Bower nevamwe vake vakawana kuti mavhiki matanhatu ekudzidziswa kwepfungwa akatungamira shanduko yakanaka yekudzivirira kwevadiki vakapona kenza yemazamu, kusanganisira kudzikiswa kwekutaura kwemajini ane chekuita nekuzvimba - chinova chinhu mumamiriro ezvinhu senge chirwere chemoyo, uye saka chimwe chinhu chaunoda kuzvidzivirira nacho. Vakapona vakaratidzawo kuwedzera kwehupenyu hwe eudaemonic; yakakura iyo yaive, iyo yakakura maitiro pamajeni.

Masayendisiti anofungidzira kuti mabhenefiti aya ane hukama nebasa retsitsi rinonzwira tsitsi, iro rinotungamira kurwira-kana-kupindura ndege. "Kana iwe ukaita matunhu ane hukama nemubairo europi - nzvimbo dzatinotenda dzinokonzereswa neaya maitiro akanaka epfungwa - ayo anogona kuve nemhedzisiro kumhedzisiro yetsitsi," anotsanangura Bower. (Yakabatana: Izvo ini zvandakadzidza kubva kuImba-Kumba Kushungurudzika Bvunzo)

Zvakare, mune chidzidzo chakaburitswa muna Sayenzi Yepfungwa, vanhu vakatevera chirongwa chemwedzi mitatu che "misimboti yemufaro", mavaiita zvinhu sekuchengeta bhuku rekutenda vhiki nevhiki uye kudzidzira kufunga, vakataura huwandu hwerunyararo uye chetatu mazuva mashoma ekurwara pane avo vasina chavakaita. kuwedzera mufaro wavo.

Ehezve, kana iwe uchinzwa zvakanaka, iwe unogona zvakare kuve nemukana wekudzidzira tsika dzakanaka sekudzidzira uye kudya zvakanaka. Asi pane zvakawanda kune izvozvo, anodaro Kostadin Kushlev, Ph.D., munyori pamwe chete wekudzidza uye purofesa uye muongorori paGeorgetown University. "Ongororo yapfuura inoratidza kuti manzwiro akanaka anogona kutsigira immune system kumusoro uye kupfuura zvakasimbiswa zvinokonzeresa kushushikana pahurwere," anodaro. Vanosimbisa kuramba kwemuviri wako kumavhairasi uye vanowedzera basa rekurwisa kurwisa kurwisa.

Matorero eImmune System Perks

Edza maviri-kune-Mumwe

Kana midzimu yako ichida kunhonga, chinhu chakanakisa chaungaite kubatsira mumwe munhu."Kutsvagurudza kunoratidza kuti tinowana kusimudzirwa kubva mukuitira vamwe zvakanaka," anodaro Santos. Saka edza nepaunogona napo kuti uve netsitsi kumutorwa anoita seari kunetseka. Ronga chirongwa chekuzvipira icho chakambomira. Zviito izvi zvinogadzira kutenderera kwemhinduro kunozadza uropi hwako nepfungwa dzakanaka, anodaro Elizabeth Lombardo, Ph.D., nyanzvi yezvepfungwa uye munyori we Zvirinani Pane Kukwana (Tenga Izvo, $ 17, amazon.com). Chidzidzo che2017 mujenari Psychoneuroendocrinology vakawana kuti vanhu vakaita zviito zvemutsa kwakadarika vhiki ina vakaratidza kuratidzwa kwakajeka kwemajini akabatana ne immune-reaction function.

Namatira kune Yako Hutano Muitiro

Kuchengeta mamwe maitiro ehupenyu ane hutano kuchaita kuti immune system yako ishande zvakanaka, sekuwana kurara zvakakwana, kufambisa muviri wako, uye kudya chikafu chine dumbu. Uye iwe unogona kuyedza maitiro ekufunga anoshandiswa muzvidzidzo zvaBower nekukopa iyo UCLA Inofungidzira app pa uclahealth.org. (Hezvino zvimwe pamusoro pekuti kurovedza muviri kunokanganisa sei immune system yako.)

Zviite Pachedu

Mufaro hunhu, uye paunonyanya kuzviita, iwe unozonzwa zvakanyanya. "Chakavanzika ndechekutora zviitiko zvinokuunzira mufaro nekuzviita nguva dzose," anodaro Kushlev. Saka kana iwe uchida kuchovha bhasikoro, buda ipapo pese paunogona. Tora mafambiro akawanda mupaki. Kumbundirana nembwa yako. Usaedze kutevedzera vamwe vanhu mienzaniso. Iwe unodaro iwe. (Unogona zvakare kutora imwe yeiyi kunze-kwe-kwe-bhokisi zvekuzvivaraidza.)

Tora Nguva Yako

Vavarira izvo vanonzi nemasayendisiti "nguva yekufuma" - kunzwa kwekuti iwe unayo nguva yekuita zviitiko zvine hukama uye hukama. Izvi zvakakosha nekuti zvakapesana, "nzara yenguva, manzwiro ekuti hauna nguva yekusununguka, inogona kunge yakarova zvakanyanya pahupenyu hwako sekushaikwa kwemabasa," anodaro Laurie Santos, Ph.D., nyanzvi yezvepfungwa. purofesa kuYale uye mukuru we The Happiness Lab podcast. Kutanga nekudzora imwe huru nguva yekuyamwa - yako foni. Zviise kunze kwekusvika kakati wandei pazuva, anodaro Santos, uye unotanga kunzwa kusunungurwa. (Onawo: 5 Zvinhu Zvandakadzidza Pandakamira Kuuya Nhare Yangu Yenhare Kumubhedha)

Tsvaga Kubhadhara Chaiko

Sezvo vanhu vasina kukwanisa kuita zvakawanda munguva yedenda, vamwe vakatsiva zviitiko zvinonakidza nekutenga zvinhu kuti vanzwe zvirinani. Tanga kuendesa simba rako kuzviitiko. “Zviitiko zvinopa kugutsikana kunogara kwenguva refu nenzira yetarisiro, mufaro-nguva, uye mufaro unoyeukwa kupfuura pfuma,” anodaro Lombardo. Edza kirasi yekumira-paddleboarding. Kana kuronga rwendo irworwo rwawakange uchirota.

Rakaumbwa Magazini, Mbudzi 2020 nyaya

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