Iko Kubatana Pakati Pekurara neCancer Gomarara

Zvemukati

• Shut Down Kuvhiringidza
• Namatira kuHwindi Yemaawa Maviri
• Shandisa Mood Lighting
• Ongororo ye

Iwe unogona kunge uchiziva kurara kwakakosha kune manzwiro, kuda kudya, uye kupwanya kushanda kwako - asi husina kunaka kurara hutsanana kunogona kuve nemhedzisiro. Inguvai yaunorova mutsago uye zororo rako rekuvhara-zororo rinogona kukanganisa njodzi yako yekenza yemazamu, tsvagiridzo inoratidza. Kuvhiringidzwa kwe circadian rhythm yako, iyo inogona kuguma nekurara kusina kunaka, inogona kuita basa mukenza yemazamu.

"Zvinhu zvakaita sechiedza kana ruzha zvinogona kudzvinyirira melatonin husiku, apo nhanho dzinofanirwa kunge dzakakwira. Muviri unopindura nekuburitsa estrogen kubva mumazai panguva dzezuva zvayisingade," anodaro Carla Finkielstein, Ph.D., an mubatsiri purofesa paVirginia Tech Carilion Chikoro cheMishonga. Mune zvimwe zviitiko, nguva dzose, isina kurongwa kuburitswa kwemahomoni seizvi kunogona kuwedzera njodzi yegomarara.

Dzimwe nguva husiku hwakaipa hakuna chinhu chekufunganya nezvacho, asi chero chinhu chinokanda kunze kwako z zvinogara zviri. Aya matipi matatu achakubatsira iwe kuzorora husiku hwaunoda.

Shut Down Kuvhiringidza

Kumuka kanopfuura kaviri pahusiku kwakabatana ne 21 muzana inowedzera mungozi yekenza yemazamu, tsvagurudzo mu European Zvinyorwa zveCancer Kudzivirira inoratidza. Kurara kwakakamurwa kunoshandura masero machena eropa nenzira inosimudzira kukura kwemota, sekureva kwekutanga kwakaitwa mumakonzo, anodaro Dorraya El-Ashry, Ph.D., mukuru wezvesainzi weBreast Cancer Research Foundation.

Tora matanho ekuti kurara kwako kuve nerunyararo. Kana iwe uchigara munzira ine ruzha, semuenzaniso, funga kutora yepingi ruzha muchina. (Ruzha rwepingi rwakafanana neruzha ruchena asi rwakaratidzirwa kusimudzira kunaka kwekurara.) Kana ukawanzomuka uine kurwadziwa pahuro kana mutsipa, unogona kuridza ngonono; 88 muzana yevakadzi vanozviita, asi chete 72 muzana vanozviziva. Kuchinja nzvimbo yako yekurara, kuwana mutsago mutsva, kana kupfeka muromo wekuchengetedza kunogona kubatsira; bvunza chiremba wako kana chiremba wemazino kuti akupe mazano. (Zvinoenderana: Kudzidza Kunowana Kuti 'Kunaka Kurara' Chaizvoizvo Chinhu Chaicho)

Namatira kuHwindi Yemaawa Maviri

Zvidzidzo zvakaratidza kuti kutenderera kwehusiku kutenderera, uko iwe kwaunoshanda matatu kana anopfuura husiku pamwedzi kuwedzera kune nguva yekuchinja, kunogona kuwedzera njodzi yako yekenza nekufamba kwenguva nekuti muviri wako wachi haugone kunyatsogadzirisa. "Izvi zvinogara zvichitenderera zvine chekuita nekenza pamwe nekufutisa, chirwere chemwoyo, uye kuzvimba," anodaro Finkielstein. Vavarira kumuka uye kurara mukati meimwe hwindo remaawa maviri zuva rega rega kuti uderedze mhedzisiro. (Zvakafanana: Chii Chakanyanya Kuipa: Kushaya Kurara kana Kukanganisa Kurara?)

Shandisa Mood Lighting

Chimwe chezvinhu zvepamusoro chinodzvinyirira nguva yemanheru melatonin mwenje wakawandisa. "Zvidzidzo zvemhuka zvinoratidza kuti zvisina kujairika masekondi anotenderera anokonzerwa nekuenderera mberi nekuratidzwa kune zvisina kujairika mwenje-rima macircle anofarira kufambira mberi kwezvirwere zvakaipa, sekenza mumatumbu ezamu," anodaro Finkielstein.Deredza huwandu hwekupenya kwaunovhenekerwa kweinenge awa kana maviri usati warara, El-Ashry anodaro. Zvakanaka, edza mwenje wemwenje wechiedza chemwenje - zvichireva zvakakwana kuti uone kwauri kuenda. Bvisa yako zvemagetsi kare futi. (Ona: Iyo Yakanakisa Chiedza-Kuvharira Kurara Masks, Maererano neAmazon Ongororo)

Rakaumbwa Magazini, Gumiguru 2019 nyaya

Ongororo ye