Ita Pamusoro Pehutano Hwako

Zvemukati

• Ongororo ye

Kuwana uye kugara uine hutano haufanire kunge uchiremedza -- kana kutora machuru makuru enguva kubva muhurongwa hwako hwagara hwakabatikana. Muchokwadi, kuchinja zvishoma zvidiki zvinhu kunogona kukanganisa hupenyu hwako hwese uye kugara zvakanaka. Kuti utange, edza kutora imwe yeaya matanho mazuva ese, uye pakupera kwemwedzi unenge uine simba rakawanda, kusanyanya kunetseka - uye ungangodaro wakadonhedza mashoma mapaundi mukuita!1. Idya kudya kwemangwanani kunogutsa. Panzvimbo pokubuda mumba nekapu yekofi, tora maminitsi gumi kuti udye kudya kwemangwanani. Kubheti kwako kwakanaka? Jazz up yakajairika oatmeal nekuiisa ne antioxidant-rich raspberries kana blueberries (shandisa chando kana usingakwanisi kuwana mutsva) uye 2 maspuniji evhu reflaxseed, ine-inosimudzira mood-inosimudzira omega-3 fatty acids, inokwanisika dziviriro kubva kune hypertension uye chirwere chemoyo. . Kwete chete iwe unozonzwa wakazara kusvika panguva yekudya kwemasikati, asi iwe unowana inenge hafu yefayibha iwe yaunoda zuva rega rega mune kamwechete kudya.

2. Ingoti kwete. Ramba chido chinofadza vanhu chinotambudza vakadzi vazhinji (uye kazhinji chinotisiya takatsamwa uye takagumbuka) uye neruremekedzo kuramba chikumbiro chemumwe munhu nhasi. Pasinei nokuti unoramba kutora chikamu cheshumba chepurogiramu yeboka kubasa kana kuti kutarisa vana vemuvakidzani wako, "kusaita chimwe chete pazuva kunoderedza kuzvidya mwoyo uye kushungurudzika kunobva pakunyanya kuzvidzora, kunyanya uye kuwandisa," anotsanangura kudaro Rutgers University yezvemagariro evanhu Susan. Newman, Ph.D., munyori weBhuku raNo: 250 Nzira dzekuzvitaura - uye Kureva Izvo (McGraw-Hill, 2006).

3. Snack pamushini wekutengesa. Zvinonzwika kushamisika, handiti? Zvinoitika kuti iwe zvirinani kubva pakubata - zvine hutano kana kwete - kunze kwemuchina wekutengesa pane kunze kweiyo stash mudhesiki rako. Sekutsvagurudza kubva kuCornell University, vanhu vaichengeta ndiro yemachikoreti pamatafura avo vaidya zvakapetwa kaviri zvakapetwa sezvavaiita pavaifanira kufamba kuti vasvike chihwitsi. Ramba uchiyedza masiwiti usingaonekwe uye unenge uchikwanisa kurova muchina wekutengesa (kana firiji) chete kana uchinge uchishuvira chimwe chinhu.

4. Chinja munyu wako uve nemoyo wakanaka. Kutengeserana mumunyu wako wenguva dzose kune yakaderera-sodium, potassium-enriched inotsiva - inonziwo "light salt" - inogona kuderedza ngozi yako yechirwere chemoyo kusvika ku40 muzana, maererano nekuongorora kwevanhu vanoda kusvika 2,000 yakabudiswa muAmerica. Zvinyorwa zveKiriniki Nutrition. Kuwedzera potasium pakudya kwako (iripo mumabhanana, muto weorenji, bhinzi nembatatisi) nekuchekeresa sodium kunogona kubatsira kudzora kukwira kweropa, anodaro munyori-munyori weongororo Wen-Harn Pan, MD Imwe nzira yekucheka kudyiwa kwesodium: Kuchinjanisa maherbs nezvinonhuhwira. munyu kana uchiisa ndiro.

5. Dzivirira kurwadziwa kwepanguva pasina zvinodhaka zvinodarika-the-counter. Darika iyo ibuprofen, uye uzorore. Famba famba, ita yoga kana kumbundira munhau ine muto mukati memavhiki maviri ekutanga ekutenderera kwako kuti uchengetedze marambi emwedzi nemwedzi. Tsvagiridzo mujenari Occupational uye Environmental Medicine yakawana kuti kushushikana kwakanyanya kunogona kupeta marwadzo ako ekutevera.

6. Shandura shanje kuva kurudziro. Iwe unozviwana wega uchishanduka girini paunoona vakadzi vane chimiro chakakura kana vanoita kunge vachikwanisa kuita chiuru chemabasa nekunyemwerera? Godo hunhu hwekuzvikunda hunogona kukuita kuti utsvage nyaradzo mune chimwe chinhu chinogona kuparadza, chakadai sedoro kana chikafu chisina kudya, anodaro Ellen Langer, Ph.D., purofesa wepfungwa paHarvard University. "Pane kumuitira shanje, tsvaga kuti akazviita sei, uye edza mazano ake."

7. Ronga rwendo (uye uve nechokwadi chekusiya yako BlackBerry kumba). Vanhu vanotora zororo gore rega rega vane njodzi yakaderera yekufa kwekutanga neinenge makumi maviri muzana uye nenjodzi yakadzikira yekufa kubva kuchirwere chemoyo neanosvika makumi matatu muzana, sekureva kwechidzidzo kubva kumadhipatimendi epfungwa paYunivhesiti yePittsburgh ne State University yeNew York kuOswego. Paunotora nguva yekuzorora, usagare pamba kuti uwane zvimwe zvekutumwa. Nyanzvi dzinoti mafambiro ekufamba anoenda iwe, chaiko uye nenzira yekufananidzira, kubva pamitoro yako uye kunetseka, saka enda parwendo irworwo rweParis kana iyo yekufamba nhanho iwe yawakagara uchirota nezvayo. 8. Wana ruzivo rwakakwira. Chirevo chazvino mumagazini yeAmerican Scientist chinokarakadza kuti kudzidza - idzo dzinogutsa "aha" - dzinokonzeresa kuputika kwemakemikari emakemikari ayo anopa uropi kurova kweyakaenzana neopiyamu chaiyo. Kurova kukuru kunouya kana iwe uchizviisa kune chimwe chinhu chitsva. Verenga chinyorwa chiya chakareba chawasvetukira mubepanhau nhasi, vimbisa kuita chirahwe pakombuta yako (bestcrosswords.com) kana kupinda nepakati pesudoku. Zviitwa zvese izvi zvichabatsira kudzivirira kurasikirwa kwendangariro kwakabatana nezera.

9. Wana jekiseni. Kana iwe uri 26 kana mudiki, taura neako OB-GYN nezve mutsva mushonga wechibereko-gomarara, Gardasil. Inobatsira kudzivirira hutachiona kubva kuhutachiona hwehutachiona hwevanhu (HPV), izvo zvinogona kutungamira kune genital warts nekenza.

10. Sneak calcium mune zvaunodya. Vakadzi vazhinji vanodya isingasviki hafu yemutero wezuva nezuva wecalcium (1,000 mg), uye 1 mu2 acharwara nekuparara kwakabatana neosteoporosis muhupenyu hwake. Nzira dziri nyore dzekusimudza calcium yako: Tora chekuwedzera kana kunwa girazi remukaka wakaderera. Uyezve ita shuwa kuti iwe unowana 400 kusvika 1 000 IU yevhitamini D pazuva kubatsira muviri wako calcium calcium uye nekusimbisa mapfupa ako.

11. Odha muVietnamese -- manheru ano. Yakakwira mune zvinovaka muviri uye yakaderera mumakoriyori, chikafu cheVietnamese chinowanzo gadzirwa chakatenderedza nyama yakaonda, hove uye miriwo yakagochwa kana yakabikwa kwete pani. Kazhinji anoshandiswa emwaka anosanganisira cilantro uye tsvuku tsvuku mhiripiri, ese ari maviri ane hupfumi mukenza-inorwisa antioxidants - uye inonaka! Bvisa zvidyo zvakakurumbira zvakaita semakeke ehove akakangwa uye akaiswa huku drumettes, ane mafuta akawanda, cholesterol nemacalorie.

12. Rarama munguva. Nekudzidzira kufunga (kutarisisa pane zvauri kuita chaiko pachipiri pane zvese pane zvaunofanirwa kuita-rondedzero), tsvagiridzo inoratidza kuti iwe unokanganisa uye pamwe ungatovandudza immune system yako. Ongororo yeYunivhesiti yeWisconsin yakawana kuti vese vatori vechikamu makumi maviri nevashanu vaitarisa nguva dzekufara vakagadzira masoja ekudzivirira chirwere efuruu kupfuura avo vaitarisa pane zvakaipa ndangariro. Kana iwe uchida kosi yekuvandudza, enda tobeliefnet.com/story/3/story_385_1.html.

13. Ronga yako yegore furu pfuti. Gumiguru naMbudzi ndiyo nguva dzakanakisa dzekuwana vaccine yefuruwenza uye, sekureva kweCenters for Disease Control and Prevention, ndiyo nzira imwe chete yakanakisa yekudzivirira hutachiona, kudzivirira hutachiona mu70 kusvika 90 muzana yevanhu vane hutano vari pasi pemakore makumi matanhatu nemashanu. Kutya tsono? Kana iwe uri 49 kana mudiki uye usina pamuviri, edza nasal-spray shanduro. Svetuka jekiseni zvachose, zvisinei, kana uine allergies yakaoma yezai (jekiseni rine diki diki reprotein yezai) kana uine fivha (mira kusvika zviratidzo zvako zvapera).

14. Isa parutivi basa rako kuti ugone kuwadzana zvakanyanya. Hauna kutaura neshamwari yako yepamwoyo kana hanzvadzi mumavhiki? Zvakadini nezuva iroro rekudya kwemasikati newaunoshanda naye waunoramba uchiverengera? Ita kuti ive nguva yekugara uchikurukura neshamwari dzako dzekare uye nekuwedzera zvimwe zvitsva kunharaunda yako yemagariro. Maererano netsvagiridzo yakabudiswa muAmerican Sociological Review, vakadzi nhasi vane vaunovimba navo vashoma pane zvavaiita makore makumi maviri apfuura, izvo zvinogona kunge zviri chikonzero nei tichinyanya kushushikana, kunetseka uye kuora mwoyo.

15. Kushushikana? Tora probiotic. Yakanzi "mabhakitiriya akanaka," maprobiotics (mune fomu yekuwedzera) anoita seanobatsira kudzivirira nekurapa kushungurudzika-kunokonzera matambudziko emudumbu (cramping, bloating uye gasi) uye zvirwere zvakaita seulcerative colitis. Mune chidzidzo chitsva, vatsvaguriri vakabatana neUniversity yeToronto vakapa mapurobioti kumhuka dzakadzvinyirirwa uye vakafunga kuti mushure, havana mabhakitiriya anokuvadza mumaturakiti avo emudumbu. Asi mhuka dzakashushikana dzisina kugamuchira mapurobioti dzakaita. Zvekuwedzera zviripo kune zvitoro zvekudya-uye mune mamwe masupamaketi (mazhinji ari mufiriji) uye anofanirwa kutorwa sekurairwa. Yogurt zvakare yakanaka sosi yeprobiotics.Tarisa chitaridzi kuti uone kuti ine tsika dzekurarama - kwete ese mabhurani anoita.

16. Rova stress nekubata maoko. Zvinonzwika kunge hokey, tinobvumirana, asi chidzidzo chitsva kubva kuYunivhesiti yeVirginia neYunivhesiti yeWisconsin-Madison chinoratidza kuti vakadzi vakaroora vane kushushikana vakanyaradzwa nekubata maoko evarume vavo. Uyezve, vanofara muchato, kudzikama kwavakanzwa.

17. Wedzera bhinzi pakudya kwako. Kana ichidyiwa nguva dzese, chero mhando yebhinzi inogona kudzikisa zvakanyanya njodzi yekenza yemazamu. Saka isa chitsama chebhinzi yegarbanzo musalad yako, kanda pinto bhinzi nemupunga wako, gadzira hari ye minestrone (sanganisa bhinzi yeitsvo ne broccoli, kale kana muriwo waunofarira wecruciferous) - zvese zvine mishonga inobatsira inodzivirira cancer. .

18. Ongorora zviri mukabati yako yemishonga. Ongororo ichangobva kuitwa munyika yose yevanhu vanopfuura zviuru zviviri yakawana kuti vangangoita hafu vakatora mushonga nekusaziva kuti wakapera. Ita pfungwa yekutarisa misi usati watora chero chinhu; zviri nyore kurasikirwa negwara. Zvichiri nani, kana uchinge watenga mushonga, ratidza kana denderedzwa zuva rekupera kwenguva pasuru chaipo, saka rinobva raonekwa pese paunotora piritsi.

20. Tora masaja pane yako inishuwarenzi kambani. Havasi ivo chete vanopa inishuwarenzi yehutano vanoziva mabhenefiti emamwe marapiro akadai semasaji, acupuncture, zvinovaka muviri uye yoga, asi mazhinji acho ari kuvapa zvideredzwa. Kuti uone kuti ndezvipi zvingape hurongwa hwako, enda kuNavigating Health Benefits pa planforyourhealth.com, iyo inosanganisirawo matipi ekunzwisisa uye kushandisa zvakanyanya zvekurapa kwako.

21. Shandisa sadza. "Varwere vangu vanonwa mvura kuburikidza nemashanga vanoona zviri nyore kuwana makapu anokurudzirwa masere pazuva," anodaro Jill Fleming, MS, RD, munyori weVanhu Vasingachenese Mapureti Awo: Nyore Lifestyle Sarudzo dzePermanent Weight Loss (Inspiration Presentation Press, 2005). Kusveta nesadza kunobatsira kusveta mvura nekukurumidza, zvichikukurudzira kunwa zvakanyanya. Imwe ratidziro yekugara-hydrated: Donhedza chidimbu chinonakisa chemon kana lime mugirazi rako.

22. Grill zvinonhuwira burger. Ratidza nyama yako (kana huku kana hove) nerosemary. Vatsvagiri veKansas State University vakawana mushonga uyu kuti uve wakapfuma muma antioxidants ayo anobatsira kuvhara makomputa anokonzera gomarara anogona kuumbika kana iwe uchibheka nyama. Uye zvinoenda pasina kutaura kuti rosemary inogadzira burger inonaka-inonaka!

23. Zvibvumire iwe kuti ubvumire kune iyo caffeine inoshuva. Zvinoenderana neongororo yakabva kuSouthwestern University kuGeorgetown, Texas, muyero une mwero we caffeine unogona kusvetuka-kutanga libido yako. Vatsvaguriri vakaongorora hunhu hwemhuka uye vakaona kuti caffeine ingangodaro yakamutsa chikamu chehuropi kudzora kumutsa, izvo zvakakurudzira vanhukadzi kuti vaite zvepabonde kakawanda: Mhedzisiro yakafanana muvanhu inongowanikwa chete muvakadzi vasinganwe kofi nguva dzose. Kana ndiwe, edza kuhodha espresso mushure mekudya kwemanheru uye ona kana sparks ichibhururuka.

24. Rent Kuroora Crasher imwezve nguva. Isu tese tinoziva kuti kuseka ndiwo mushonga wakanyanya, asi zvinoitika kuti kunyangwe kutarisira kuseka kunogona kukurudzira kunzwa-kwakanaka mahormone (endorphins) neinenge makumi matatu muzana. Uyezve, mhedzisiro yaro inoita kunge inogara kusvika kumaawa makumi maviri nemana, sekutaura kwemuongorori Lee S. Berk weCalifornia Loma Linda University. Enda unoona mutambi, kana TiVo terevhizheni inosetsa seZita Rangu ndiEarl uye uione nguva nenguva.

25. Gadzira muti wemhuri-hutano hwemhuri. Iwe waizoudza chiremba wako kana ambuya vako vaine kenza yemazamu kana chirwere chemwoyo, asi zvakadiniko kana vakatambura nekushushikana kana bipolar kusagadzikana? Unokwanisa kuronda nhoroondo yemhuri yako yezvirwere izvozvo mumaminetsi mashoma nekuzadza gwaro remibvunzo panzvimbo itsva inonzi mentalhealthfamilytree.org. Kana mhedzisiro yacho ichikunetsa, ona chiremba wako uye tanga kuwana chero kurapwa kwaungade.

26. Enda nzungu nesaladi yako. Fukidza ounce nehafu yemadnuts musaladi yako kana kuzvisanganisa ne yoghurt yako. Sei walnuts? Izvo zvine ellagic acid, inorwisa kenza inorwisa antioxidant. Uyezve, idzi dzimba dzemagetsi, dzakadzika mutsinga-dzakavhara mafuta akazara, inzvimbo yakanaka yeprotein uye cholesterol-ichideredza omega-3 mafuta acids, ayo anogona kudzikisa njodzi yehosha yemoyo.

27. Tora iPod yako kune yako inotevera mazino musangano. Ungave uchirira pamwe chete naMary J. Blige kana kufara kuna Beethoven, tsvakiridzo itsva muJournal of Advanced Nursing inoratidza kuti kuteerera mimhanzi kunoderedza marwadzo - kungave kubva mugomba rekuzadza, mhasuru inodhonzwa kana kunyange bikini wax -- by. 12 kusvika 21 muzana. Imwe pfungwa: Ronga maitiro asina kugadzikana mukati mehafu yepiri (mavhiki maviri apfuura) ekuenda kwako kumwedzi, apo iwo mazinga eestrogen ari akakwirira kwazvo; ndipo apo vakadzi vanobudisa akawanda endorphin kuti abvise marwadzo, maererano nezvidzidzo zvakaitwa paYunivhesiti yeMichigan neYunivhesiti yeMaryland.

28. Ita zuva rekutamba kuti uwedzere simba repfungwa. Isu tinowanzo kupomera "amai huropi" nekuda kwekusagadzikana-kwepfungwa nyonganiso inouya kubva kuhupenyu nevana, asi kutsva kutsva pamusoro pemhuka kunoratidza kuti kuchengeta vana zvinoita kuti vakadzi vave nehungwaru. Neuroscientists paYunivhesiti yeRichmond vakawana kuti mahomoni epamuviri ekutanga amai 'huropi - chaizvo anowedzera neurons uye dendrites muhippocampus - kuvagadzirira matambudziko ekuva amai (kupa chikafu, kudzivirira kubva kune zvikara, nezvimwewo), zvese izvi zvinovandudza. avo ekuziva mashandiro. Uye haufanire kutora nhumbu kuti unakirwe nemhedzisiro. Munyori mukuru wezvidzidzo Craig Kinsley, Ph.D., anoti zvinokurudzirwa kubva pakupedza nguva nevana zvinopa simba repfungwa dzemukadzi wese.

29. Tambanudza minwe yako. "Kubata kwenguva refu, kudzokorora mabhatani madiki uye kusanzwisisika kwemaoko anoshandiswa neBlackBerry kana iPod kunogona kutungamira mukudzokorora kushungurudzika kwekunetseka muminwe yako," anodaro Stacey Doyon, purezidhendi-akasarudzwa weAmerican Society of Hand Therapists. Kuti uderedze njodzi yako, ita zvinotevera kashoma pazuva: (1) Sunga zvigunwe uye wobvisa michindwe kubva mumuviri wako paunenge uchitambanudza maoko kunze; inzwa kutambanudza kubva pamafudzi ako kusvika kuminwe yako; bata kwemasekonzi gumi. (2) Tambanudza ruoko rworudyi pamberi pako, chanza chakatarisa pasi. Isa ruoko rweruboshwe pamusoro peruoko rwerudyi uye zvinyoro nyoro dhonza zvigunwe kuruoko rwerudyi uchienda kumuviri wako. Inzwa kutambanudza kwechanza chako. Bata masekondi gumi, wobva wachinja mativi.

30. Batsira chikonzero chikuru. Kunyangwe iwe ukanyora cheki kune yako yaunofarira charity kana kutungamira kumusoro-kumutsira mari yechikoro chemwana wako, philanthropy haingopa chete mumwe munhu kusimudzira asi zvakare inogona kusimudzira yako wega hutano. Zvidzidzo zvakaitwa naBoston College, Vanderbilt University, iyo University yeSouth Carolina uye iyo University yeTexas kuAustin zvinoratidza kuti kubatsira vamwe kunogona kupedza kurwadziwa kusingaperi uye kunyange kushushikana. Enda ku volunteermatch.org kuti uwane mukana wakakukodzera.

31. Pfeka magirazi ezuva chero nguva iwe uri panze. Kuratidzirwa kumwaranzi yezuva inonzi ultraviolet (UV), iyo inopinda mumakore kunyangwe pamazuva akakwidibira, inowedzera njodzi yako yemakata (iyo inonyanya kukonzera kurasikirwa kwemaonero kune avo vanopfuura makumi mashanu nemashanu). Sarudza mimvuri inovhara ese UVA uye UVB mwaranzi. Tarisa chinamirwa chinoti "100% UVA uye UVB kudzivirira."

Ongororo ye