Maitiro Ekurova Kusurukirwa Munguva Yekushamwaridzana Kufambidzana

Zvemukati

• The Loneliness & Wellness Connection
• Maitiro ekuita nekusurukirwa panguva yeCoronavirus
• Chinja Outlook Yako
• Shandisa Simba re15
• Ita mhando dzakasiyana dzehukama
• Shamwaridzana Zvakachengeteka
• Batsira Vamwe - Newewo
• Ita Zvizhinji Zvekushandisa Pamhepo
• Goverana Chikafu neako Quaranteam
• Ongororo ye

Hukama hwepedyo hwaunahwo neshamwari dzako, mhuri, uye vaunoshanda navo haungopfumise hupenyu hwako asi hunosimbisa nekuhuwedzera. Boka rinokura rekutsvagisa rinoratidza kuti hukama hwemagariro hunobatsira vanhu kukura mupfungwa uye mumuviri, uye kuti pasina ivo, hutano hwako hunogona kutambura, pamwe nekugona kwako kwepfungwa nekuziva.

"Ukama hunopa chinangwa uye pfungwa yechinangwa kuhupenyu hwako," anodaro Julianne Holt-Lunstad, Ph.D., purofesa wepfungwa uye neuroscience paBrigham Young University, uyo akadzidza kusurukirwa zvakanyanya. "Isu takashinga kuti titore kubatana kwechokwadi, uye kudyidzana kwehunhu kunogona kutikanganisa kwazvo," anodaro Vivek Murthy, MD, aimbova chiremba mukuru wechivhi uye munyori we Pamwe Chete: Simba Rokuporesa rekubatana kwevanhu mune imwe nguva nyika yakasurukirwa (Buy It, $28, bookshop.org).

Asi zvinoshamisa kuti nhamba yepamusoro yedu iri kushaya hukama - uye ichi chaive chokwadi kare denda re coronavirus risati ratimanikidza kuzviparadzanisa nevamwe, nyanzvi dzinodaro. Muchidzidzo cheCigna pakutanga kwegore rino, 61 muzana yevanhu vakuru veUnited States vakashuma kusurukirwa, kusvika 7 muzana kubva ku2018. Kusurukirwa kunogona kuwanikwa mumapoka ose ezera uye munharaunda, anodaro Dr. Murthy. Munguva yerwendo rwekunoteerera nyika yese sechiremba wechiremba, akanzwa nyaya dzekusurukirwa kubva kuvadzidzi vekoreji, vasina kuroora uye vakaroora, vakuru vakuru, uye kunyangwe nhengo dzeCongress. “Vanhu vose ava vakanga vachinetseka nazvo,” anodaro. "Pandainyatsoongorora tsvakiridzo iyi, ndipo pandakaona kuti kusurukirwa kwakanyanya uye kunonyanya kukosha kuhutano hwedu."

The Loneliness & Wellness Connection

Kushungurudzika kunoita kuti unzwe kusurukirwa kunogona kuve nemhedzisiro yakakomba kumuviri wako nepfungwa. “Vanhu vanhu vanogarisana nevamwe. Munhoroondo yose, kuva chikamu cheboka kwave kuchikosha kuti tirarame, zvichitidzivirira uye kuchengeteka,” anodaro Holt-Lunstad. “Kana iwe ukashaya padyo nevamwe, huropi hwako hunowedzera kungwarira. Uri kutsvaga kunze kwekutyisidzira nematambudziko. Kuramba wakangwarira uku kunogona kukonzera kushushikana mupfungwa uye kuwedzera kurova kwemwoyo, kuwedzerwa kweropa, uye kuzvimba. ” (Yakabatana: Ndeapi maPsychological Maitiro Ekusabatana Kwemagariro?)

Kana kushungurudzika ikoko kusingagumi, zvinokonzerwa nemuviri zvinogona kunge zvakadzika. Chirevo chakaburitswa gore rino neNational Academies yeSainzi, Injiniya, neMedicine chakawana humbowo hunobatanidza kusurukirwa nechirwere chemoyo, kuderera kwekuziva, uye kuora mwoyo. Zvimwe zvidzidzo zvinoratidza kuti vanhu vakasurukirwa vari panjodzi huru yekushushikana uye kushushikana, anodaro Dr. Murthy. Uye kunogona kupfupisa upenyu hwako: “Kusurukirwa kunobatanidzwa ne26 muzana yengozi yakawedzerwa yorufu rwapakuvamba,” anodaro Holt-Lunstad.

Kubatana, kune rumwe rutivi, kunobatsira kuti urambe wakasimba. Kungoziva kuti une vanhu vaunogona kutarisira kuwedzera kupona ne35 muzana, sekureva kwaHolt-Lunstad. Uye kuve nemhando dzakasiyana dzehukama - shamwari, vepedyo vemhuri, vavakidzani, Workout pals - zvinoita sekusimbisa immune system. "Imwe ongororo kubva kuCarnegie Mellon University yakaratidza kuti kuva nehukama hwakasiyana kunoita kuti usatapukirwe noutachiona hunotonhora uye chirwere chepamusoro chekufema," anodaro. "Kubatana munharaunda ndechimwe chezvinhu zvisingakoshese zvine simba kwazvo patiri."

Maitiro ekuita nekusurukirwa panguva yeCoronavirus

Kunyange zvazvo tisingakwanisi kuva pamwe chete mumuviri panguva ino, nyanzvi dzinoona iyi senguva yekuongororazve uye kuisa kusimbisa patsva pahukama hwedu. "Matambudziko anogona kutibatsira kutarisa - anounza kujeka kuhupenyu hwedu," anodaro Dr. Murthy. “Kuparadzana nevamwe kwakaita kuti tione kuti tinodanana zvakadii. Tarisiro yangu ndeyekuti tinobuda mune izvi nekuzvipira kwakasimba kune mumwe nemumwe. "

Panguva ino, heino maitiro ekuvaka pfungwa yekubatana izvozvi uye kukurira nekusurukirwa panguva yechirwere checoronavirus.

Chinja Outlook Yako

"Panzvimbo pekufunga kunamatira kumba sechinhu chisina kunaka, zvitarise semukana," anodaro Dan Buettner, munyori we Bhuruu Zoni Kicheni: 100 Mapoka Ekurarama kusvika zana (Buy It, $28, bookshop.org), uyo akadzidza nharaunda dzenyika umo vanhu vanogara kwenguva refu zvikuru. "Pedza nguva yakanaka nemunhu wese ari pamba newe, angave mukadzi / murume wako, vana, kana vabereki, uye nyatso kuvaziva padanho rakadzika." (Yakabatana: Chii Kuzviparadzanisa Kune Imwe Nyika Kunyangwe Ndichiri Kugara muVan Kundidzidzisa NezveKwega)

Shandisa Simba re15

Kurova kusurukirwa panguva ye coronavirus, kufona kana FaceTime munhu waunofarira kwemaminetsi gumi nemashanu pazuva, anodaro Dr. Murthy. "Iyo inzira ine simba yekuvaka kubatana muhupenyu hwako hwezuva nezuva," anodaro. “Bvisa zvinovhiringidza uye tarisa pane mumwe munhu. Iva aripo zvizere, teerera zvakadzama, uye govera pachena. Pane chimwe chinhu chine mashiripiti uye chine simba parudzi urwu rwechiitiko. "

Ita mhando dzakasiyana dzehukama

Tinoda matatu marudzi ekubatana muhupenyu hwedu, anodaro Dr. Murthy: vanhu vanotiziva zvakanaka, semurume kana mukadzi kana shamwari yepamwoyo; denderedzwa reshamwari dzatinogona kupedza navo manheru kana kupera kwevhiki kana kuenda kuzororo; uye nharaunda yevanhu vanogovana zvatinofarira kana zvido zvedu, seboka rekuzvipira kana nharaunda yekurovedza muviri. Kuti utsungirire kusurukirwa panguva yekonaona, ita poindi yekuvaka kubatana mune yega yeaya nzvimbo. (Kana usina chokwadi kuti ungaita sei izvozvo, tevera mazano aya ekuti ungaita sei shamwari semunhu mukuru.)

Shamwaridzana Zvakachengeteka

"Tiri, nemasikirwo, vana venzanga, saka zvine musoro kuti kuva nevamwe vanhu kunotibatsira kuti tinzwe tichifara," anodaro Laurie Santos, Ph.D., purofesa wepfungwa paYale University uye mukuru we The Happiness Lab podcast. "Kune zvakare humbowo hwekuti kuve pamwe nevamwe kunoita kuti zviitiko zvakanaka muhupenyu zvive nani zvishoma."

Kushandisa nguva pamwe chete kunobatsira, uye kugovana zviitiko zvinogona kupa kukurudzira kwakanyanya, kutsvagisa kunoratidza. Chinokosha ndechekutsvaga nzira dzekubatana. "Vanhu vari kuita zviitiko zvakawanda zvemaune senge Zoom dinner uye kukwirana munharaunda neshamwari," anodaro Santos. "Kana tichikwanisa kugadzira, kuzviparadzanisa nevamwe hakufaniri kureva kusabatana kwevanhu."

Kana, ronga maawa anofara ari kure munharaunda, Buettner anopa zano. "Iyi inzira yakanaka yekukudziridza hukama nevavakidzani vako." Iwe unogona zvakare kutanga "quaranteam," boka rinogara pamwe chete kunyangwe vasingagare pamwechete. "Zvinoreva kuti mese munocherekedza maitiro akachengeteka uye musina kudyidzana kunze kwebhodhi renyu," anodaro Dr. Murthy. "Nekudaro, unogona kuungana kusimbisa kubatana kwako." (Unogona kunyange kutora imwe yeaya mafaro nehama dzako.)

Batsira Vamwe - Newewo

Sevhisi mushonga mukuru wekusurukirwa, anodaro Dr. Murthy. Uyezve, tsvakurudzo inoratidza kuti kuitira vamwe zvinhu kunoita kuti tifare, anodaro Santos. "Ongorora muvakidzani uye uone kana uchigona kunhonga zvekudya kwavari," anodaro Dr. Murthy. “Fonera shamwari yako yaunoziva iri kunetsekana nekuzvidya mwoyo kana kuora mwoyo. Pane nzira dzakasiyana-siyana dzatingabatsira nadzo vanhu munguva ino yakaoma.”

Ita Zvizhinji Zvekushandisa Pamhepo

Ingori maminetsi makumi maviri ekurovedza muviri pahuremu hwakadzikama unowana yako yekusimudzira-kusimbisa huropi makemikari kupomba, sainzi inowana - asi iyo domino mhedzisiro pane yako pfungwa yehupenyu hwakanaka haimire ipapo. "Makemikoro mamwe chete aya anowedzera kunakidzwa kwaunowana kubva mukutaura, kuseka navo, uye kushanda nevanhu - kunyangwe uchitaurirana uri kure - uye izvo zvinowanzovaka pfungwa yekuvimba pakati pedu," anotsanangura kudaro nyanzvi yezvepfungwa Kelly McGonigal, Ph.D ., munyori we Mufaro weMovement (Buy It, $25, bookshop.org). "Chiitwa chemuviri chinoita kuti zvive nyore kwatiri kuzvikunda uye nekunzwa takabatana nechimwe chinhu chakakura, senzvimbo dzatinogara." (PS ndosaka uchifanira kurovedza muviri kunyangwe usiri mumafaro.)

Nekuda kwesocial media uye mamwe anogara-akatenderera, realtime Workout routines, tinogona kusangana neshamwari kune hit yekubatana panguva yedenda re coronavirus. Studios seBarry's Bootcamp uye varairidzi vane mukurumbira vakaita saCharlee Atkins vanopa Instagram Live zvikamu, masaiti akaita seBurnAlong anokutendera kuti ubatane nevarairidzi, uye Peloton inounza makirasi mhenyu uye mabhodhi ekutungamira kune yako yakavakirwa-mukati skrini paunenge uchitenderera.

Goverana Chikafu neako Quaranteam

"Kudya kunopa mikana mitatu pazuva yekubatana nevanhu vanokosha kwatiri," anodaro Buettner. “MuBlue Zones, vanhu vanoita tsika yekudyira iyi ive tsvene. Hazvitauriki, kunyanya kudya kwemasikati. Ndiyo nguva iyo mhuri inouya pamwechete uye kurodha pasi zuva ravo. "Ndezvekugovana ruzivo rwevanhu nevamwe vane hanya navo."

“Chimwe chinoparira denda iri ndechekuti vanhu vawane mukana wekudzidzira zvakare hunyanzvi hwekubikira kumba izvo zvinotipa mukana wekupedza stress nekubatana,” anodaro. "Uri kuderera mukugadzirira kudya kuitira kuti pachiyero chehomoni, iwe wagadzirira kudya pasina hormone inoshungurudza cortisol inokanganisa kugaya kwako. Tsvakurudzo inoratidza kuti vanhu vanodya nemhuri dzavo vanowanzodya zvishoma uye zvine utano kupfuura zvavanoita. dai vakanga vari voga. ”

Mashoko ari munyaya iyi akarurama seye nguva yekudhinda.Sezvo zvigadziriso nezve coronavirus COVID-19 ichiramba ichichinja, zvinokwanisika kuti rumwe ruzivo uye kurudziro munyaya iyi zvachinja kubva pakatanga kuburitswa. Tinokukurudzira kuti uongorore nguva zhinji zviwanikwa zvakaita seCDC, iyo WHO, uye nedhipatimendi rako rezvehutano reveruzhinji kune yakanyanya-kudhara dhata uye kurudziro.

Rakaumbwa Magazini, Gumiguru 2020 nyaya

Ongororo ye