Halayen da ke cutar da lafiyar ku

Wadatacce

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Kuna samun harbin mura a kowane faɗuwa, ɗauki multivitamin yau da kullun kuma ku ɗora kan zinc da zarar an fara sniffles. Amma idan kuna tunanin hakan ya isa ya kiyaye ku lafiya, kun yi kuskure. Roberta Lee, MD, darektan likita na Cibiyar Ci gaba da Lafiya da Waraka a Cibiyar Kiwon Lafiya ta Beth Israel da ke birnin New York ta ce "Kwancewar jikin ku yana shafar kusan kowane bangare na salon rayuwar ku." "Nawa kuke bacci da dare, yadda girman damuwar ku yake, yadda kuke magance fushi, abin da kuke yi ko ba ku ci - duk waɗannan suna da tasiri sosai kan yadda tsarin garkuwar jikin ku yake da tasiri."

Kuma tsarin garkuwar jikin ku ne - cibiyar sadarwa mai rikitarwa na thymus, splin, lymph nodes, farin jini da ƙwayoyin cuta - waɗanda ke kawar da ƙwayoyin cuta da ƙwayoyin cuta kuma suna taimaka wa jikin ku jimre da duk wani mamayewa na cuta. Lokacin da wannan tsarin ya yi rauni, ba wai kawai za ku iya kamuwa da cututtuka da cututtuka ba, har ma da ƙarancin iya yaƙar su da zarar sun sami gindin zama, in ji Lee.

Wannan shine dalilin da ya sa yana da mahimmanci a magance munanan halaye da kuma mummunan motsin rai a yanzu waɗanda ke rushe rigakafi. Don farawa, mun haɗu da jerin halaye guda shida waɗanda ke lalata ikon ku na zama lafiya, gami da shawara game da yadda za ku gyara su kuma ku sa kan kan hanyar samun lafiya mai ɗorewa.

"Zan yi wannan alƙawarin hakori mako mai zuwa."

Saboteur tsarin rigakafi: Jinkirtawa

Wani bincike da aka yi a Jami’ar Carleton da ke Ottawa, Ontario, Kanada, ya gano cewa mutanen da suka jinkirta a rayuwarsu ta yau da kullun suma sun daina jinya kuma suna da mummunar lafiya fiye da waɗanda ba su jinkirta jinkiri ba. "Da sauri ku ke magance matsalar lafiya, mafi kyawun sakamako zai kasance," in ji marubucin binciken Timothy A. Pychyl, Ph.D. Jinkirta ko watsi da magani gaba daya, kamar yadda masu tsawaitawa sukan yi, na iya tsawaita rashin lafiyar ku -- kuma hakan na iya raunana garkuwar jikin ku, yana sa ku zama masu saurin kamuwa da wasu cututtuka.

Kara kuzari: Masu jinkirtawa sukan guji ayyukan da ake ganin sun yi yawa; Manufar su ita ce su kauce wa damuwa na mu'amala da wani abu a wannan lokacin, in ji Pychyl. Don sa “abubuwan da kuke yi” su zama masu iya sarrafawa, yana ba da shawarar sauyawa daga niyya mai manufa zuwa masu aiwatarwa-a wasu kalmomin, maimakon tunanin babban hoto ("Ba zan iya yin rashin lafiya ba-Ina buƙatar kasancewa cikin babban sifa don tseren na mako mai zuwa! "), Kawai ku mai da hankali kan matakin ku na gaba (" Zan yi alƙawarin likita da yammacin yau ").

"Ina so in rasa kilo 10 cikin sauri, don haka ina taƙaita kaina ga ƙaramin abinci sau uku a rana."

Sabune na rigakafi: Abincin mai ƙarancin kalori

Abincin da ke da ƙarancin kalori ba ya wadatar da jiki da abincin da yake buƙata, kuma ba tare da isasshen abubuwan gina jiki ba, aikin sel yana da rauni, yana lalata tsarin garkuwar jiki, in ji Cindy Moore, MS, RD, mai magana da yawun Cleveland na Amurka Ƙungiyar Abincin Abinci da kuma darektan maganin abinci mai gina jiki a The Cleveland Clinic Foundation. Margaret Altemus, MD, mataimakiyar farfesa a fannin ilimin tabin hankali a Kwalejin Kimiyya ta Weill na Jami'ar Cornell a New York City, wanda ya kware a cikin amsar jiki ga danniya. Bayan haka, rashin samun isasshen bitamin (musamman wasu bitamin B) na iya haifar da alamun damuwa, wanda aka danganta da cututtukan zuciya da sauran matsalolin jiki.

Mai haɓaka rigakafi: Yi iyakar ƙoƙarin ku don ɗaukar ra'ayi na zahiri game da jikin ku. "Mata da yawa suna so su zama 10 ko 15 fam fiye da abin da ke da kyau a gare su, kuma sau da yawa suna sadaukar da lafiyar su a sakamakon," in ji Altemus. Ko kuna ƙoƙarin rage nauyi ko a'a, koyaushe ku yi ƙoƙarin cin daidaitattun abinci da abubuwan ciye -ciye waɗanda ke ba da isasshen adadin kuzari don ci gaba da ƙarfafa ku.

Don gano mafi ƙarancin adadin kuzari na yau da kullun da kuke buƙata (adadin da bai kamata ku taɓa ƙasa ba), Moore yana ba da shawarar yin amfani da wannan dabara mai sauri: Raba nauyin ku cikin fam da 2.2, sannan ninka wannan lambar ta 0.9; ninka lambar da aka samu ta 24. Idan kana zaune, ka ninka lambar da ka samu sama da 1.25; idan kana aiki a hankali, ninka shi da 1.4; kuma idan kuna matsakaicin aiki, ninka ta 1.55. Ga mace mai nauyin kilo 145, lissafin zai kasance: 145 -: 2.2 = 65.9; 65.9 x 0.9 = 59.3; 59.3 x 24 = 1,423. A zatonta tana da sauƙin aiki, za ta ninka 1,423 da 1.4, wanda ke fassara zuwa mafi ƙarancin adadin kuzari 1,992 a rana.

Rashin kuzari da rashin daidaituwar al'ada ko haske na al'ada na iya nuna rashin cin abinci sosai. Masanin abinci mai gina jiki zai iya taimaka muku shirya abincinku cikin hikima don ku sami isasshen adadin kuzari da abubuwan gina jiki yayin da kuke cire ƙarin fam; don neman shawara, kira Ƙungiyar Abinci ta Amurka a (800) 366-1655 ko ziyarci eatright.org.

"Ina aiki kwanaki 10-hour, ina ɗaukar darasi na yamma kuma ina sake fasalin gidana-Ina jin kamar fashewar kawuna na!"

Sabune na rigakafi: Danniya na kullum

Ƙananan danniya na iya haɓaka aikin rigakafi na zahiri; Jikin ku yana jin damuwa, kuma yana haɓaka maganin rigakafi (akai immunoglobulin: sunadaran da ke yaƙar ƙwayoyin cuta, ƙwayoyin cuta da sauran mahara) suna ƙidayar don rama - aƙalla na ɗan lokaci.

Amma damuwa na yau da kullun yana haifar da raguwar ƙwayoyin rigakafi, wanda ke raunana juriya ga kamuwa da cuta, in ji Lee, wanda ya ƙara da cewa kusan kwanaki uku ko fiye na matsanancin damuwa na iya ƙara haɗarin ƙwaƙwalwar ƙwaƙwalwa, rashin daidaituwa na al'ada, osteoporosis da ciwon sukari.

Kara kuzari: Kowa ya amsa daban-daban ga damuwa; abin da yake ji kamar nauyi ga mace ɗaya na iya zama kamar ƙaramin dankali ga wata. Idan kun gaji da gajiya, gajiya ko kuma a bayyane yake, wataƙila kuna fama da matsanancin damuwa. Haɗuwa da yanayin na yau da kullun kamar psoriasis ko asma kuma na iya kasancewa yana da alaƙa da damuwa. Don haka yana da mahimmanci a ɗauki matakai don kawar da yanayin ku - mummunan aiki, mummunan dangantaka - wanda ke haifar muku da yawan damuwa ko damuwa.

"Ina samun bacci na awanni biyar a cikin sati - amma na cika shi a karshen mako."

Saboteur tsarin rigakafi: Rashin samun isasshen hutu

Yayin barci, tsarin garkuwar jikin ku yana farfadowa kuma ya gyara kansa. Amma lokacin da kuka zame zs ɗin ku, kuna hana jikin ku wannan sabuntawar da ake buƙata, in ji Lee. A zahiri, binciken 2003 a cikin mujallar Psychosomatic Medicine ya gano cewa mutanen da suka yi bacci da dare bayan samun allurar rigakafin cutar hepatitis A sun samar da ƙwayoyin rigakafi kaɗan fiye da mutanen da suka huta sosai waɗanda suma suka sami allurar, sannan suka kwanta a lokacin kwanciyarsu da suka saba.

Kara kuzari: Yi nufin yin barci na sa'o'i takwas a kowane dare, in ji Joyce Walsleben, R.N., Ph.D., darektan Cibiyar Cututtukan Barci a Makarantar Magungunan Jami'ar New York a Manhattan. "Wasu matan suna buƙatar fiye ko žasa fiye da haka; gwaji har sai kun sami adadin da zai bar ku ku sami kwanciyar hankali a cikin yini," in ji ta. Dakatar da shan maganin kafeyin da tsakar rana, kuma da nufin gujewa barasa aƙalla sa'o'i uku zuwa huɗu kafin kwanciya, saboda duka na iya tsoma baki tare da ingancin barcin ku.

Idan kuna samun isasshen barci kuma har yanzu kuna jin gajiya a rana, magana da likitan ku; yana iya zama cewa kana fama da matsalar barci --kamar barcin barci (tashewar iska yayin barci) ko ciwon ƙafar ƙafa -- wanda ke haifar da farkawa.

"Ina son motsa jiki - Na buga dakin motsa jiki sau bakwai a mako, sa'o'i biyu a lokaci guda."

Saboteur tsarin rigakafi: Yin aiki da yawa

An nuna motsa jiki na mintuna 30 na yau da kullun don haɓaka aiki a cikin fararen ƙwayoyin jini, waɗanda ke lalata ƙwayoyin cuta da ƙwayoyin cuta. Amma yin aiki da tsayi da yawa -- kuma da wahala sosai - na iya samun sabanin sakamako: Jikinku ya fara fahimtar matsananciyar aiki azaman yanayin damuwa, kuma adadin immunoglobulin ɗinku ya ragu. Roberta Lee ta ce "Minti casa'in ko fiye na motsa jiki mai ƙarfi yana haifar da raguwar aikin rigakafi wanda zai iya wuce kwana uku." "Wannan na iya zama dalilin da ya sa yawancin masu tseren tseren ke ƙare rashin lafiya bayan tserensu" - ko da yake iri ɗaya ne ga waɗanda ba ƙwararrun 'yan wasa ba. Bugu da ƙari, motsa jiki na dogon lokaci na iya ba da gudummawa ga raguwar bitamin, wanda kuma na iya haifar da rashin lafiya.

Kara kuzari: Idan kun shirya yin ƙarfi a duk lokacin da kuke aiki, iyakance zaman ku zuwa ƙasa da sa'a ɗaya da rabi. "Ku kasance da hankali," in ji Lee. "Yi ƙoƙarin dacewa cikin rabin sa'a zuwa sa'a na cardio mai matsakaici, sannan idan kuna son ci gaba, mintuna 20 na nauyi." Idan kuna jin daɗin tsawaita lokacin karshen mako a dakin motsa jiki, tabbatar cewa aikinku ya haɗa da aikin da ba shi da tasiri da ƙarfi - kamar yoga, Pilates ko sauƙin iyo.

"Kwarai kuwa kanwata ta bata min rai da ta tambayeta ko na kara kiba, wata biyu ban yi mata magana ba."

Saboteur tsarin rigakafi: Riƙe ƙiyayya

Nazarin da aka buga a Ilimin Kimiyya An gano cewa, lokacin da mahalarta suka mayar da hankali kan yanayin da wani ya cutar da su, kuma suka yi fushi da wannan mutumin, sun sami karuwar hawan jini da karuwa a cikin zuciya da rashin jin dadi - alamun alamun damuwa, waɗanda ke da alaƙa da su. matsalolin tsarin rigakafi. Yayinda har yanzu ba a yi nazarin tasirin dogon alamun waɗannan alamun ba, "a ƙarshe suna iya haifar da ɓarkewar jiki," in ji marubucin binciken Charlotte vanOyen Witvliet, Ph.D., farfesa a fannin ilimin halayyar ɗan adam a Kwalejin Hope a Holland , Mich.

Mai haɓaka rigakafi: Yafe, yafe, yafe! Lokacin da mahalarta nazarin Kwalejin Hope suka mayar da hankali kan gafarta wa mutumin da zai cutar da su, fa'idodin sun bayyana a fili kuma nan da nan: Sun zama masu natsuwa kuma sun ji daɗin motsin rai kuma suna da iko sosai.

Witvliet ya jaddada cewa gafarta wa wasu ya haɗa da tunawa da taron ba tare da jin haushi game da shi ba - amma ba lallai ba ne ka manta da abin da ya bata maka rai. Witvliet ya ce: "Ba batun haƙuri ba ne, ba da uzuri ko kuma yarda da halin wani. Kuma sulhu na iya zama bai dace ba idan wanda ya cutar da ku ya tabbatar da cewa yana cin zarafi ko kuma ba a yarda da shi ba," in ji Witvliet. "Maɓalli shine tabbatar da gaskiyar raunin ku, sannan ku bar duk wani haushi ko ramuwar gayya ga wannan mutumin."

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