Haɗin Tsakanin Farin Ciki da Tsarin rigakafin ku

Wadatacce

• Yadda Farin Ciki Ke Kara Lafiyar Ku
• Yadda Ake Samun Ribar Tsarin Kariya
• Gwada Biyu-da-Ɗaya
• Tsaya ga Tsarin Kiwon Lafiya
• Yi Shi Na sirri
• Dauki Lokaci
• Nemo Gaskiyar Biyan Kuɗi
• Bita don

Ba abin mamaki bane cewa danniya na iya rikicewa tare da jikin ku, amma sabuwar kimiyyar tana neman juyawa. Kuma kamar yadda ya bayyana, samun jin daɗin rayuwa na iya yin tasiri mai ƙarfi ga jiki wanda ya bambanta da kawai rashin damuwa.

"Da gaske yana kama da cewa waɗannan matakai masu kyau suna aiki ne daban-daban daga waɗanda ba su da kyau. Idan wani abu, suna iya samun dangantaka mai karfi tare da rigakafi, "in ji Julienne Bower, Ph.D., farfesa a fannin ilimin halin dan Adam da ilimin halin kwakwalwa da kuma mai bincike a Cousins. Cibiyar Psychoneuroimmunology a UCLA. "Wani lokaci yana da sauƙi don ƙara farin cikin mutane fiye da rage damuwa."

A wasu kalmomi, ko da lokacin da cutar ta fi tsanani, ayyukan da ke haɓaka jin daɗin eudaemonic - wanda ya haɗa da ma'anar haɗi da manufa a rayuwa kuma yana da alaƙa da ingantaccen bayanan rigakafi - na iya taimakawa. (Mai alaƙa: Abubuwan da aka fi sani game da Farin ciki, An bayyana)

Yadda Farin Ciki Ke Kara Lafiyar Ku

A cikin karatun 2019 guda biyu, Bower da abokan aikinta sun gano cewa makonni shida na horar da hankali ya haifar da ingantattun canje -canje na rigakafi a cikin waɗanda suka tsira daga cutar sankarar nono, gami da raguwar bayyanar kwayoyin halittar da ke da alaƙa da kumburi - wanda shine lamari a cikin yanayi kamar cututtukan zuciya, da saboda haka wani abu da kuke son kiyaye shi. Wadanda suka tsira kuma sun nuna karuwar lafiyar eudaemonic; mafi girma wanda ya kasance, mafi girman tasirin kwayoyin halitta.

Masana kimiyya suna hasashen cewa waɗannan fa'idodin suna da alaƙa da ayyukan tsarin juyayi mai tausayawa, wanda ke da alhakin amsawar faɗa ko tashin jirgi. "Lokacin da kuka kunna yankunan da ke da alaka da lada na kwakwalwa - yankunan da muka yi imani suna haifar da waɗannan matakai masu kyau na tunani - wanda zai iya yin tasiri a kan tsarin jin tsoro," in ji Bower. (Mai alaƙa: Abin da Na Koyi Daga Gwajin Damuwa A Gida)

Menene ƙari, a cikin binciken da aka buga a ciki Ilimin Kimiyya, mutanen da suka bi shirin “ƙa’idojin farin ciki” na wata uku, inda suka yi abubuwa kamar kiyaye mujallar godiya ta mako-mako da yin tunani mai zurfi, sun ba da rahoton ƙoshin lafiya da kashi ɗaya bisa uku na marasa lafiya fiye da waɗanda ba su yi komai ba. don inganta ni'imarsu.

Tabbas, lokacin da kuka ji daɗi, ƙila ku ma za ku iya yin kyawawan halaye kamar motsa jiki da cin abinci mai kyau. Amma akwai fiye da hakan, in ji Kostadin Kushlev, Ph.D., marubucin binciken kuma farfesa kuma mai bincike a Jami'ar Georgetown. "Binciken da ya gabata ya nuna cewa motsin zuciyar kirki na iya tallafawa aikin rigakafi sama da bayan ingantattun tasirin damuwa akan rashin lafiya," in ji shi. Suna ƙarfafa juriyar jikin ku ga ƙwayoyin cuta kuma suna haɓaka aikin antibody don yaƙar mahara.

Yadda Ake Samun Ribar Tsarin Kariya

Gwada Biyu-da-Ɗaya

Lokacin da ruhohinku ke buƙatar ɗaukar-kai, mafi kyawun abin da za ku iya yi shine taimaka wa wani."Bincike ya nuna cewa muna samun ƙarfafawa daga yin abubuwa masu kyau ga wasu," in ji Santos. Don haka ku tashi ku yi alheri ga baƙo wanda ya bayyana yana fama. Shirya aikin sa kai wanda aka dakatar. Waɗannan ayyukan suna haifar da madaidaicin amsawa wanda ke mamaye kwakwalwar ku da tunani mai kyau, in ji Elizabeth Lombardo, Ph.D., masanin halayyar ɗan adam da marubucin Fiye da Cikakkun (Sayi Shi, $ 17, amazon.com). Nazarin 2017 a cikin mujallar Psychoneuroendocrinology ya gano cewa mutanen da suka yi irin wadannan ayyukan alheri a cikin makonni hudu sun nuna ingantacciyar magana ta kwayoyin halittar da ke da alaka da aikin rigakafi.

Tsaya ga Tsarin Kiwon Lafiya

Tsayawa da sauran ayyukan rayuwa masu kyau zai sa tsarin garkuwar jikin ku yayi aiki da kyau, kamar samun isasshen barci, motsa jikin ku, da cin abinci mai gina jiki. Kuma zaku iya gwada darussan tunani da aka yi amfani da su a cikin karatun Bower ta hanyar saukar da UCLA Mindful app a uclahealth.org. (Ga ƙarin kan yadda motsa jiki ke shafar tsarin garkuwar jikin ku.)

Yi Shi Na sirri

Farin ciki hali ne, kuma gwargwadon yadda kuke yi, gwargwadon yadda za ku ji. Kushlev ya ce: "Asirin shi ne ka ɗauki ayyukan da za su faranta maka rai da yin su akai-akai." Don haka idan kuna son hawan keke, fita a duk lokacin da za ku iya. Yi ƙarin yawo a wurin shakatawa. Yi cudanya da kare ku. Kada ku yi ƙoƙarin bin misalin wasu. Kuna yi. (Kuna iya ɗaukar ɗaya daga cikin waɗannan abubuwan sha'awa na waje.)

Dauki Lokaci

Nufin abin da masana kimiyya ke kira "wadatar lokaci" - jin cewa kuna da lokacin yin ayyuka masu ma'ana da dangantaka. Wannan yana da mahimmanci saboda akasin haka, "yunwar lokaci, jin cewa ba ku da lokacin hutu, na iya zama babban fa'ida ga lafiyar ku kamar rashin aikin yi, a cewar bincike," in ji Laurie Santos, Ph.D., ilimin halayyar ɗan adam farfesa a Yale kuma mai masaukin baki The Farin ciki Lab kwasfan fayiloli. Fara ta hanyar sake dawo da babban lokacin tsotsa - wayarka. Ka sanya shi ba za a iya isa ba sau da yawa a rana, in ji Santos, kuma za ku fara jin an sami walwala. (Dubi kuma: Abubuwa 5 da Na Koya Lokacin da Na daina Kawo Wayar Salula na Kan gado)

Nemo Gaskiyar Biyan Kuɗi

Tun da mutane ba su iya yin abubuwa da yawa yayin bala'in, wasu sun maye gurbin abubuwan nishaɗi tare da siyan abubuwa don jin daɗi. Fara tura ƙarfin ku zuwa ayyuka. "Kwarewa suna ba da ƙarin gamsuwa mai ɗorewa ta hanyar jira, farin ciki na lokaci-lokaci, da farin ciki da ake tunawa fiye da abubuwan da ake yi," in ji Lombardo. Gwada ɗalibin jirgin ruwa mai tsayawa. Ko shirya wannan tafiya da kuka yi mafarki da ita.

Mujallar Shape, fitowar Nuwamba 2020

Bita don