Maitiro Ekuramba Wakatarisa Kana Wakamanikidzwa uye Kukundwa

Zvemukati

• Tanga iyo (Hutano) Yekunwa Tsika
• Tora Kufema Kwakadzika
• Pindura Pfungwa Dzako neKushanda
• Zvipire kumaminetsi makumi matatu eisina kuvhiringidzika Chiitiko
• Ziva uye Hone Ichi Chimiro cheKuisa
• Dzidzira Mindfulness
• Ongororo ye

Kana iwe uine dambudziko rekutarisa, gamuchira kune iyo nyowani yakajairika. Rinenge gore mushure mekunge tatanga kupinda mukuvhara, vazhinji vedu tichiri kunetseka zuva rese nekuvhiringidzwa. Tichifunga nezvezvatinonetseka nezve denda, kushushikana nezvehupfumi, uye kusava nechokwadi nezveramangwana zvakawandisa - tisingataure kuyedza kushandira kubva kumba nekubika katatu pazuva, pamwe kudzidza vana vako, uye kungoedza kuchengetedza hupenyu kuenda kumberi - hazvishamise kuti isu hatigone kutarisa chero chinhu. Muongororo yakaitwa naHarris, makumi manomwe nesere muzana evakapindura vakati denda iri rinokonzera kushushikana muhupenyu hwavo, uye makumi matanhatu muzana vakati vanonzwa kuremerwa nematambudziko atiri kutarisana nawo tese.

"Hatigone kutarisa patinenge tichizvidya moyo uye nekutya nekuti mahormone ekudzvinyirira cortisol uye adrenaline ari kupomba kuburikidza nemiviri yedu," anodaro Kristen Willeumier, Ph.D., chiremba wezveuropi uye munyori webhuku. Biohack Uropi Hwako. "Tinofanira kubvisa kubva kunetseka kwese. Kutora nguva kubva pane zvese zvatiri kunetsekana nazvo uye kubatana nemiviri yedu zvichatibatsira kusimuka kubva pakumisikidza inonzwira tsitsi sisitimu yedu, iyo inopinda mukati kana tiri pasi pekumanikidzwa, kuenda ku activate parasympathetic nerve system, iyo inotiita kuti tinzwe takasununguka. kwakadzikama uye kutarisisa zvakanyanya."

Heano maitiro ekugara wakatarisana, cheka nepakati pese kusanzwanana kwepfungwa, uye udzore uropi hwako.

Tanga iyo (Hutano) Yekunwa Tsika

Zano rekutanga rekuti ungaramba sei wakanangisa: Inwa kumusoro. Mvura mushonga wehuropi - unofanirwa kushandisa yakawanda kuti ugare wakatsetseka. "Uropi hunoumbwa ne75 muzana yemvura, uye zuva rega rega, tinorasikirwa nemakumi matanhatu kusvika makumi masere nemaviri mairi chete kuburikidza nemabasa enguva dzose emuviri," anodaro Willeumier. "Kunyangwe 1 kusvika 2 muzana inodonha mvura inogona kukanganisa kugona kwako kutarisa uye kutungamira kuhutsi hwehuropi."

Maererano neNational Academy of Medicine, vakadzi vanofanira kudya zvinenge 2.7 malita - anenge 91 ounces - emvura pazuva (kunyanya kana iwe uchigara uchisimbisa muviri). Anenge makumi maviri muzana ezvo anogona kuuya kubva kuhydrate chikafu, semagaka, celery, sitirobheni, uye grapefruit, anodaro Willeumier. Zororo rinofanira kubva kune yakanaka yekare H2O, inosvinwa (firita inobvisa yakasviba yemvura). "Kuti urambe uchiteedzera, tora matatu-emakumi matatu-maunzi-eBPA-isina mabhodhoro emarudzi akasiyana, azadze iwo, uye unwe mvura iyoyo zuva rese," anodaro Willeumier. “Bhodhoro remangwanani rinogona kunge rakapinki, masikati ebhuruu, uye girini yemanheru. "Kana uine hurongwa hwakaita seizvi, unokwanisa kuwana mugove wako." (Yakabatana: Iwo Akanakisa Mafirita Emvura Kuti Urambe Uine Mvura Pamba)

Uye zvakare, zvibate kune nyowani-yakadzvanywa girini muto zuva nezuva. "Icho chinonwisa mvura, chinwiwa chine hupfumi," anodaro Willeumier. "Chimwe chezvinhu zvakakosha chandakadzidza kubva mukushanda neuron tsika murabhoritari ndechekuti maitiro ekutanga metabolic anoburitsa asidhi yakawanda. Ini ndaizotsiva chinhu chine acidic nemhinduro ine alkaline yakati wandei yaive nezvakawanda zvinovaka zvinovaka muviri nemamineral, izvo zvakabatsira kuchengetedza iyo pH yakanaka kutsigira hutano hwemagetsi. Mangwana acho, pandainotarisa maNeuron pasi pe microscope, angave achibudirira, ”anodaro.

"Green muto, inovawo alkaline, inopa iwo mamwe marudzi akakosha enzyme, zvicherwa, uye zvinovaka muviri izvo zvinogona kudzivirira mauroni edu uye kuumba unovaka maseru hutano." Kutanga zuva rako nejusi girini, edza Willeumier's Morning Hydration Brain Boost: Mune juicer, muto mana kusvika mashanu emashanga eselery, imwe hafu kune imwe yakazara yakasvuurwa cucumber, hafu mukombe Italian parsley, hafu mukombe mwana sipinashi, uye maviri kusvika kumashanga matatu e red kana pacific kale. Nokuda kwekutapira zvishoma, wedzera hafu kune imwe apuro yakasvibirira.

Yekupedzisira hydration tipi mune ino gwara rekuti ugare wakatarisana? Zvidururire imwe yakasvibira yakasvibira tii. Iyo ine hutano brew inopa hydration, uye zvidzidzo zvinoratidza kuti inogona kuderedza kusagadzikana, kuwedzera kutarisa, kunatsiridza ndangariro, uye kuwedzera huropi hwese kushanda.

Tora Kufema Kwakadzika

Kufungisisa inzira ine simba yekuwedzera kutarisisa kwako."Ndiyo imwe yenzira dzinokurumidza kushandura uropi hwako wave kuita basa kubva kubheta frequency, kana iwe wakasvinura, kune iyo alpha frequency, kana wazorora uye wakatarisa," anodaro Willeumier. Muchokwadi, apo kufungisisa kunoitwa nenzira inowirirana nekufamba kwenguva, zviono zvehuropi zvinoratidza kuwedzera chiitiko mu prefrontal cortex - nzvimbo yeuropi inoitisa tarisiro, kutarisisa, uye kudzora kwekusunda. Imwe tsvagiridzo yakawana kuti maminetsi makumi matatu ekufungisisa zuva nezuva kwemavhiki masere anogona kuwedzera huwandu hwehuropi muhippocampus, nzvimbo yakakosha pakudzidza nekuyeuka. (Kutanga tsika yemazuva ese, edza aya mavhidhiyo ekufungisisa paYouTube.)

Kutiza pfungwa dzese dzichimhanya nepfungwa dzako kana iwe ukagara pasi kuti ufungisise, shandisa mweya wako sechishandiso, anodaro Willeumier. "Kana iwe uchitarisisa pamusoro pemaitiro ekufema, zvinokutora kubva pamusoro wako uye kupinda mumuviri wako kuti ugone kunyaradza pfungwa dzako," anodaro. Kuti uzviite: Tora mweya wakadzika mukati memhino dzako kuverenga matanhatu kana manomwe. Ibate uchiverenga mana, wofemera kunze zvishoma nezvishoma nemuromo kwekuverenga masere. Dzokorora. Sezvo iwe uchiramba uchifema nenzira iyi, unonyatso kuvepo munguva, uye ndipo paunonyanya kutarisa, kugadzira, uye kuita zvine mutsindo, anodaro Willeumier. "Madiki madiki ehungwaru anogona kuitika ipapo - unogona kamwe kamwe kuwana nzwisiso huru kana zano kana kugadzirisa dambudziko - nekuti wakadzikama uye wakatarisana."

Kuti uise zano iri rekuti ungaramba sei wakatarisana nezviito uye kutanga tsika yekufungisisa, zvichengetedze zvirinyore uye zviwanikwe. Edza icho chinhu chekutanga mangwanani: "Gara wakanyarara pamubhedha kwemaminitsi mashanu kusvika gumi nemeso ako akavharwa, tarisa kufema kwako, uye uone izvo zvinouya," anodaro Willeumier, uyo anoita izvi mazuva ese. "Ndihwo runako rwekufungisisa - kutsvagisa njere dzinoshamisa dzinogona kubva mukunyarara uku."

Pindura Pfungwa Dzako neKushanda

Kumhanya kana bhutsu kirasi kirasi kuchaita kuti yako ndangariro iwedzere zuva rinotevera. Uye maererano nenyanzvi yepfungwa Phillip D. Tomporowski, Ph.D., purofesa we kinesiology paYunivhesiti yeGeorgia, kune nzira mbiri dzekugadzirisa izvi: Rovedza muviri usati watanga kana mushure mekunyura mune ruzivo rwauri kuvavarira kurangarira. "Kana ukarovedza muviri usati wadzidza ruzivo, kumutswa kwepanyama kuchakupa simba rekutarisa," anodaro Tomporowski.

Sensory reactions nekuda kwekuwedzera kwekufamba, kurova kwemoyo, uye kufema kunoyerera kudzokera kuhuropi hwako, zvichikonzera spark muma neurotransmitters akadai se norepinephrine; zvese zvinobatsira kune ino yakasimbiswa ndangariro mashiripiti. Padivi rerutivi, kana iwe ukaverenga uye wozoekisesaiza, imwe dzidziso inobata kuti iwe chengetedza iyo yekuisa zvirinani nekutenda mashandiro anoita hippocampus - raibhurari rauropi - anoshanda. Maitiro ese ari maviri ane simba uye akaratidzirwa kupomhodza kurangarira kwako. Saka ndeupi muyero wakavimbika uyo unozopedzisira wakubatsira iwe kuramba wakanangisa? "Maminetsi makumi maviri pakumhanya zvine mwero inoratidzika kunge inzvimbo yekurovedza muviri iyo inogadzira zvakarongeka," anodaro Tomporowski. (Yakabatana: Idzo Inoshamisa Nzira dzeKurovedza muviri Dzinowedzera Brain Rako Simba)

Zvipire kumaminetsi makumi matatu eisina kuvhiringidzika Chiitiko

Chimwe chinongedzo chakakosha chekuti ungaramba wakatarisisa kuita zviitwa zvinoda izvozvo. Gamuchira tsika dzinokutendera kuti utarise kwemaminetsi makumi matatu, anodaro Willeumier. Izvo zvinodzidzisa uropi hwako kuti zero mukati uye chengetedza kutarisisa. Verenga bhuku rinokanganisa kana shanda pane jigsaw puzzle. Sarudza chimwe chinhu chinokutapa neruzivo. "Uropi hunoenda chero kwatinonongedzera," anodaro Willeumier. "Saka kana iwe ukaita chimwe chinhu chinobata zvakakwana, tarisiro yako ichawedzera."

Ziva uye Hone Ichi Chimiro cheKuisa

Kugara wakanangana nepakati pekukanganisa kukuru? Edza zvinoitwa nenyanzvi dzemitambo. "Maitiro avo ekutanga ekutarisisa kuva nehurongwa," anodaro Mark Aoyagi, Ph.D., purofesa wezvemitambo nekushanda kwepfungwa paUniversity yeDenver. "Iwe unotanga nechiratidzo chakafara, wozodzikira zvishoma nezvishoma uye wowedzera kutarisisa kwako sezvaunosvika kumakwikwi."

Kuti udzidzise kutarisisa kwako neiyi nzira, gara uye ufambe nepakati pezvitaera zvakasiyana. “Tora mukamuri mamunenge muri mose [kutarisisa kwekunze kwakakura], chinjai muchifunga nezvechinhu chimwe chete chiri mukamuri [pfungwa duku yokunze], chinjai muchiongorora muviri [pfungwa huru yomukati], mozoenda kupfungwa imwe chete kana kuti. kunzwa [kusagadzikana kwemukati],” anodaro Aoyagi.

Sezvo iwe uchikudziridza hunyanzvi uhu, iwe unozokwanisa kugara mune yega yega maitiro zvakanyanya - izvo Aoyagi anodana kuvaka "simba" rekutarisisa kwako - kwenguva yakareba (kuteerera kutsungirira) uye chinja zviri nyore (kuwedzera kuchinjika). "Makiyi ari kuziva maitiro ekucherechedza akakodzera pabasa uye nekugona kuchinjira kune rakakodzera," anodaro. Semuenzaniso, kugadzira spreadsheet kungangoda kusimba kwakamanikana kwekunze kusangana paunenge uchipaza nhamba, nepo iyo yoga kirasi ingakukumbire kuti utore mukati mako mutserendende wevasungwa kuti uzive kufema uye kuburitsa pane cue.

Kana ndikada kutarisisa nekukasira uye uropi hwangu hwave kuvhiringika, ndinoteerera imwe mimhanzi yekirasi, iyo inoshandura masaisai ehuropi hwangu kune imwe nzvimbo yakasununguka. Izvozvo zvinoita kuti ndidzikame uye ndikwanise kuisa pfungwa dzangu pachinhu chimwe, uye ndinokwanisa kuita mabasa munguva isingasviki hafu yenguva.

Kristen Willeumier, Ph.D.

Dzidzira Mindfulness

Mazano ekupedzisira pagwaro iri rekuti ungaramba wakatarisa sei chiitiko chaunenge waudzwa kuti uedze miriyoni nguva: Kungwarira. Iyo tsika inogona kubatsira kukiya mune ese ekutarisa hunyanzvi pamusoro nekusimudzira yako pfungwa-muviri kubatana mune zvakazara. (Paunenge uchiita seusingagone kufungisisa, edza ichi chibooreso chekuvaka ndangariro chaanokurudzira: Usati wasimuka pamubhedha, ita manzwiro ekutenda, tarisa pane chimwe chinangwa chezuva, wobva wabuda pamubhedha uye tora nguva yekunzwa. tsoka dzako pasi.)

Sebhonasi, kungwarira kunodzidzisawo hunyanzvi hwemeta-kutarisisa, kana kuziva kune kutariswa kwemunhu. "Apo isu tisina simba rakasimba rekuteerera, tine ruzivo rwekufunga kuti tiri kuenda kumusangano kana chero chii, uyezve 'kumuka' maminitsi mashanu gare gare uye nekuona kuti kutarisa kwedu kwaiva kune imwe nzvimbo zvachose," anodaro Aoyagi.

Kubheja kwako kwakanyanya kuita tsika yenguva dzose yezvibodzwa zvako zvekuisa pfungwa. "Sezvo iwe uchivandudza, iwe unogona kuunza zvinovhiringidza nekuita kuti TV iratidzike kana mimhanzi ichiridza, uye nekuwedzera kusimba: Edza kuzviita mumugwagwa uzere kana nzvimbo ine vanhu vakawanda yekutenga," anodaro.

Shape Magazine, Kurume 2021 nyaya

• NaMary Anderson
• NaPamela O'Brien

Ongororo ye