Kurara Sei Kana Wakaneta Asi Wired

Zvemukati

• Kuti pakupedzisira ndirare ...
• Pamangwanani...
• Ongororo ye

Iwe unoedzwa asi haugone kurara, uye izvo zvinowedzera kukwirisa matanho. Zvino, zuva rinotevera, iwe wakaneta asi uchidedera nesimba rekutya (ndatenda, kunze-kwe-whack mahormone ekudzvinyirira).

Urongwa uhwu huchakubatsira pakupedzisira kurara uye wozodzoreredza mwero mangwanani, kuitira kuti usarega husiku hwako husina kuzorora huchikanganisa zuva rako. (Zvimwe pano: Zuva Rakakwana reKurara Hukuru Husiku)

Kuti pakupedzisira ndirare ...

Unonzwa uchinetseka? Muviri wakaneta, asi uchinetseka? Tarisa kushushikana kwako neaya mafemo- uye muviri-maitiro maitiro:

• Yoga kufema: Edza kumwe kufema kwemhino kana kufema kwakadzika kwehuro, izvo zvinogona kubatsira kudzikamisa tsinga, pfungwa, uye muviri.
• Pamberi-pamubhedha inotambanudzwa: Izvi zvisati zvaitika-pamubhedha zvinotambanudza uye iyo yoga poses inogona kubatsira kudzikamisa mhasuru kushushikana, izvo zvinobatsira muviri wako (ipapo pfungwa) kuzorora kurara. (Uye, hongu, ivo vanofanirwa kugara kumusoro uye kubatidza mwenje. Dzimwe nguva iyo reset inogona kukubatsira iwe kurara, futi.)
• Kufungisisa:Ingori maminetsi makumi maviri ekufungisisa kwepfungwa anogona kukubatsira kuti urare, maererano netsvagiridzo. Kana iwe uchizviita iwe pamubhedha, iwe ungatove usingatode iyo yakawanda kuti ubvise.
• Journaling: Kana uropi hwako husingaregi kuburitsa pfungwa, pfungwa, uye kuzvidya mwoyo, zvinyore pasi. Kunyora tsamba usati warara kunogona kukubatsira kurara zviri nani.

Pamangwanani...

1. Tanga nemaminitsi gumi e zen.

Shandisa maminetsi mashoma mangwanani pakufamba uchifungisisa kana iyo yoga. "Izvi zviitwa zvine chekuita nekugadzirisa patsva huwandu hwecortisol [hormone yekushushikana]," anodaro Sara Gottfried, MD, munyori we Brain Body Diet.

Gare gare, enda unofamba neshamwari. "Chidzidzo chakaratidza kuti kuve panze kwemaminetsi gumi chete katatu pasvondo kwakadzora zvakanyanya cortisol," anodaro. "Uye kushamwaridzana kunomutsa oxytocin, hormone inodzivirira uropi hwako kubva mukushushikana." (Zvakabatana: Iyi Ndiyo Tsanangudzo Yechokwadi ye "Kurara Kwakanaka Husiku")

2. Cheka zvine caffeine.

Kana iwe uchinyatsoda kupedza kuneta-asi-wired kunzwa, tora zororo kubva kofi, anodaro Rocio Salas-Whalen, MD, endocrinologist muNew York. Iyi nhanho yakapusa ichavandudza yako kurara nekukasira, uye mhedzisiro yacho ichave yakatokura mushure mesvondo kana maviri pasina Java. Kana detox yakazara ichiita senge yakawandisa, Dr. Gottfried anokarakadza kuchinjira kune green tii kana matcha, iyo ine kafeini shoma pamukombe. Chinangwa chemakaka maviri pazuva. (Zvakabatana: Ko Caffeine Iri Kukushandura Kuita Chikara?)

3. Edza mishonga inodzikamisa kushushikana.

Funga nezve kutora adaptogens, ayo ari mishonga yemakwenzi inotorwa kubva kumiti. "Ivo vanofungidzirwa kuyananisa kushushikana kwemuviri uye kugadzirisa kugadzirwa kwemahormone senge cortisol, zvichikubatsira kuti urambe wakadzikama," akadaro Dr. Salas-Whalen. Rhodiola isarudzo yakanaka, iye naDr Gottfried vanodaro. Tora muHum Big Chill (Tenga Izvo, $20, sephora.com). Nguva dzose bvunza chiremba wako usati watanga chimwe chinhu chitsva. (Yakabatana: Ko Melatonin Achakubatsira Iwe Kurara Zvirinani?)

Rakaumbwa Magazini, Gumiguru 2019 Nyaya

Ongororo ye