Yadda za a Ci gaba da Mayar da Kai Lokacin da Kuna cikin Damuwa da Ruwa

Wadatacce

• Fara a (Lafiya) Halayen Sha
• Yi Numfashi Mai zurfi
• Ƙaddamar da Hankalin ku tare da motsa jiki
• Aikata zuwa mintuna 30 na Ayyukan da ba a yankewa ba
• Ku sani kuma ku ƙulla wannan salo na tattara hankali
• Yi Hankali
• Bita don

Idan kuna da matsala mai da hankali, maraba da zuwa sabon al'ada. Kusan shekara guda bayan da muka fara kulle -kullen, yawancin mu har yanzu suna kokawa duk rana tare da shagala. Ganin damuwarmu game da barkewar cutar, damuwa game da tattalin arziki, da rashin tabbas game da gaba gabaɗaya - ban da ƙoƙarin jujjuya aiki daga gida tare da dafa abinci sau uku a rana, wataƙila makarantar yaranku, da ƙoƙarin ci gaba da rayuwa gaba ɗaya - ba mamaki ba za mu iya mai da hankali kan komai ba. A zaben Harris na baya-bayan nan, kashi 78 cikin 100 na masu amsa sun ce cutar ta zama babbar hanyar damuwa a rayuwarsu, kuma kashi 60 cikin 100 sun ce sun damu da matsalolin da muke fuskanta.

Kristen Willeumier, Ph.D., masanin kimiyyar jijiyoyin jiki kuma marubucin littafin Biohack Your Brain. "Dole ne mu cire duk wata damuwa. Samun ɗan lokaci daga duk abin da muke damuwa da haɗawa da jikin mu zai taimaka mana mu canza daga kunna tsarin juyayi mai tausayawa, wanda ke shiga lokacin da muke cikin matsin lamba, zuwa kunna tsarin juyayi na parasympathetic, wanda ke sa mu ji mai nutsuwa kuma ya fi mai da hankali. ”

Anan ne yadda za ku mai da hankali, yanke duk ɓacin hankali, da dawo da kwakwalwar ku.

Fara a (Lafiya) Halayen Sha

Tukwici na farko kan yadda za a ci gaba da mai da hankali: Sha sama. Ruwa shine elixir ga kwakwalwa - kuna buƙatar cinye adadi mai yawa don kasancewa mai kaifi. "Kwakwawalwa tana da kashi 75 cikin 100 na ruwa, kuma a kowace rana, muna asarar oza 60 zuwa 84 kawai ta hanyar ayyukan jiki na yau da kullun," in ji Willeumier. "Ko da raguwar 1 zuwa 2 bisa ɗari na ruwa na iya shafar ikon ku na mai da hankali da haifar da hazo na kwakwalwa."

A cewar Cibiyar Kimiyya ta Ƙasa, mata su cinye aƙalla lita 2.7 - kusan oganci 91 - na ruwa a rana (har ma fiye idan kuna motsa jiki akai -akai). Kimanin kashi 20 cikin ɗari na hakan na iya fitowa daga abinci mai shayarwa, kamar cucumbers, seleri, strawberries, da innabi, in ji Willeumier. Sauran ya kamata su fito daga tsohuwar H2O mai kyau, zai fi dacewa tacewa (tace tana kawar da gurɓataccen ruwa na kowa). "Don ci gaba da bin diddigin, sami kwalabe guda uku na BPA marasa kyauta 32 a cikin launuka daban-daban, cika su, kuma ku sha ruwan a duk rana," in ji Willeumier. “Kwalban safiya na iya zama ruwan hoda, ruwan shuɗi na rana, da kuma koren yamma. Lokacin da kuke da tsarin irin wannan a wurin, za ku iya isa ga adadin ku. ” (Mai alaƙa: Mafi kyawun Tacewar Ruwa don Kasancewa Cikin Ruwa a Gida)

Bugu da kari, kula da kanku ga ruwan 'ya'yan itace da aka matse-kore kullum. Willeumier ya ce: "Wani abin sha ne, mai wadataccen abinci mai gina jiki. "Daya daga cikin mahimman abubuwan da na koya daga aiki tare da al'adun neuron a cikin dakin gwaje-gwaje shine cewa matakan rayuwa na yau da kullun suna samar da acid mai yawa. Zan maye gurbin wannan abu mai acidic tare da ɗan ƙaramin alkaline wanda ya ƙunshi yawancin abubuwan gina jiki da ma'adanai masu amfani, wanda ya taimaka wajen kula da ingantaccen pH don tallafawa lafiyar salula. Kashegari, lokacin da na kalli neurons a ƙarƙashin na'urar microscope, za su bunƙasa, ”in ji ta.

"Koren ruwan 'ya'yan itace, wanda kuma shine alkaline, yana ba da nau'ikan nau'ikan enzymes masu mahimmanci, ma'adanai, da abubuwan gina jiki waɗanda za su iya kare ƙwayoyinmu da haifar da lafiyar salula." Don fara ranar ku tare da ruwan 'ya'yan itace kore, gwada Willeumier's Morning Hydration Brain Boost: A cikin juicer, ruwan 'ya'yan itace seleri hudu zuwa biyar, kokwamba daya da rabi zuwa daya, rabin kofin Italiyanci, rabin kofin baby alayyafo, da biyu. zuwa uku stalks na ja ko pacific Kale. Don ɗan zaƙi kaɗan, ƙara rabin zuwa ɗaya gaba ɗaya koren apple.

Ƙarshen tsabtataccen ruwa a cikin wannan jagorar na yadda za a mai da hankali? Ki zuba koren shayi mara kafeyin. Abincin lafiya yana ba da hydration, kuma nazarin ya nuna yana iya rage damuwa, haɓaka mayar da hankali, inganta ƙwaƙwalwar ajiya, da haɓaka aikin kwakwalwa gaba ɗaya.

Yi Numfashi Mai zurfi

Yin zuzzurfan tunani hanya ce mai ƙarfi don ƙara yawan hankalin ku.Willeumier ya ce: "Yana ɗaya daga cikin hanyoyi mafi sauri don canza aikin motsin kwakwalwar ku daga mitar beta, lokacin da kuka kasance mai faɗakarwa, zuwa mitar alpha, lokacin da kuke walwala da mayar da hankali," in ji Willeumier. A zahiri, lokacin da ake yin bimbini akai-akai na tsawon lokaci, sikanin ƙwaƙwalwa yana nuna ƙarin ayyuka a cikin cortex na prefrontal - yankin kwakwalwar da ke da alhakin mayar da hankali, hankali, da sarrafa motsa jiki. Sauran bincike sun gano cewa mintuna 30 na yin tunani na yau da kullun sama da makonni takwas na iya haɓaka ƙimar kwakwalwa a cikin hippocampus, yanki mai mahimmanci don koyo da ƙwaƙwalwa. (Don fara aikin yau da kullun, gwada waɗannan bidiyon zuzzurfan tunani akan YouTube.)

Don tserewa duk tunanin da ke yawo a cikin zuciyar ku lokacin da kuka zauna don yin zuzzurfan tunani, yi amfani da numfashin ku azaman kayan aiki, in ji Willeumier. "Lokacin da kuke mai da hankali kan yanayin numfashi, yana fitar da ku daga kan ku zuwa cikin jikin ku don ku kwantar da hankalin ku," in ji ta. Don yin hakan: Yi zurfin numfashi ta hancinka don ƙidaya shida ko bakwai. Riƙe shi don ƙidaya huɗu, kuma numfasawa a hankali ta bakin don ƙidaya takwas. Maimaita. Yayin da kuke ci gaba da yin numfashi ta wannan hanyar, zaku kasance a halin yanzu, kuma a lokacin ne kuka fi mai da hankali, kirkira, da hankali, in ji Willeumier. "Ƙananan tartsatsin hazaka na iya faruwa a lokacin - wataƙila za ku iya samun kyakkyawar fahimta ko ra'ayi ko warware wata matsala - saboda kuna cikin nutsuwa da tsakiya."

Don sanya wannan nasihu kan yadda ake mai da hankali kan aiki da fara aikin tunani, kiyaye shi cikin sauƙi da samun dama. Gwada gwadawa da farko da safe: “Zauna cikin kwanciyar hankali a kan gado na mintuna biyar zuwa 10 tare da rufe idanunku, ku mai da hankali kan numfashin ku, ku ga abin da ke zuwa,” in ji Willeumier, wanda ke yin hakan kullun. "Wannan shine kyawun tunani - gano abubuwan ban mamaki waɗanda zasu iya fitowa daga wannan nutsuwa."

Ƙaddamar da Hankalin ku tare da motsa jiki

Ajin gudu ko takalmin sansanin zai sa ƙwaƙwalwar ku ta yi ƙarfi a rana mai zuwa. Kuma a cewar masanin halayyar ɗan adam Phillip D. Tomporowski, Ph.D., farfesa a kinesiology a Jami'ar Georgia, akwai hanyoyi guda biyu don inganta wannan tasirin: Motsa jiki kafin ko bayan jiƙa a cikin bayanan da kuke son tunawa. "Idan kun yi motsa jiki kafin koyon bayanai, motsa jiki na ilimin lissafi zai ba ku haɓaka a hankali," in ji Tomporowski.

Abubuwan da ke da hankali saboda karuwar motsi, bugun zuciya, da numfashi suna komawa zuwa kwakwalwar ku, yana haifar da walƙiya a cikin masu watsawa kamar norepinephrine; duk suna ba da gudummawa ga wannan ingantaccen sihirin ƙwaƙwalwa. A gefe guda, idan kuna karatu sannan ku motsa jiki, wata ka'idar tana riƙe da cewa kun riƙe wannan shigar mafi kyau godiya ga yadda hippocampus - ɗakin karatu na kwakwalwa - ke aiki. Duk hanyoyin biyu suna da ƙarfi kuma an tabbatar da su don tunatar da ku. Don haka menene abin dogaro wanda a ƙarshe zai taimake ka ka mai da hankali? "Minti 20 a matsakaicin matsakaici da alama yanki ne na ƙarfin motsa jiki wanda ke haifar da sakamako cikin tsari," in ji Tomporowski. (Dangane da: Hanyoyin Motsa Jiki na Ƙarfafa Ƙwaƙwalwar ku)

Aikata zuwa mintuna 30 na Ayyukan da ba a yankewa ba

Wani mahimmin mai nuna kan yadda za a mai da hankali shine yin ayyukan da ke buƙatar hakan. Rungumi dabi'un da ke ba ku damar mai da hankali na aƙalla mintuna 30, in ji Willeumier. Hakan zai koya wa kwakwalwarka rashin shiga da kuma ci gaba da mai da hankali. Karanta littafi mai ban sha'awa ko aiki akan wuyar warwarewa. Zaɓi wani abu da ke burge ku da kirkira. Willeumier ya ce "Kwakwalwa tana tafiya duk inda muka jagorance ta." "Don haka lokacin da kuka yi wani abu mai gamsarwa, hankalin ku zai ƙaru."

Ku sani kuma ku ƙulla wannan salo na tattara hankali

Yadda za a ci gaba da mai da hankali a tsakanin manyan abubuwan jan hankali? Gwada abin da ƙwararrun 'yan wasa ke yi. "Dabarunsu na farko don mayar da hankali shine samun aiki na yau da kullun," in ji Mark Aoyagi, Ph.D., farfesa na ilimin motsa jiki da wasan kwaikwayo a Jami'ar Denver. "Kuna farawa tare da hangen nesa mai zurfi, sannan a hankali a takaice kuma ku mai da hankali yayin da kuke kusantar gasar."

Don horar da hankalin ku ta wannan hanya, zauna ku matsa ta salon tattarawa daban-daban. “Ɗauki cikin ɗakin da kuke gabaɗaya (faɗaɗɗen hankali na waje), matsawa zuwa mai da hankali kan abu ɗaya a cikin ɗaki (ƙunƙuntaccen maida hankali na waje), matsawa zuwa na'urar binciken jiki [faɗin ciki na ciki], sannan ku matsa zuwa tunani ɗaya ko jin [ƙunƙuntaccen maida hankali na ciki],” in ji Aoyagi.

Yayin da kuke haɓaka wannan fasaha, za ku iya kasancewa cikin kowane salon da ƙarfi - abin da Aoyagi ya kira gina "ƙarfin" hankalin ku - don tsayin (jirewa da hankali) kuma ku canza sauƙi (ƙara sassauci). "Maɓallan suna sanin wane salon kulawa ya dace da aikin sannan kuma iya canzawa zuwa wanda ya dace," in ji shi. Misali, ƙirƙirar maƙunsar rubutu na iya buƙatar ƙuntataccen waje mai zurfi yayin da kuke ƙuntata lambobi, yayin da aji yoga na iya tambayar ku ku matsa ƙuntataccen hankalin ku na ciki don yin numfashi da fitar da hankali.

Idan ina buƙatar mai da hankali da sauri kuma kwakwalwata tana birgima, zan saurari wasu kida na gargajiya, waɗanda ke jujjuya raƙuman kwakwalwata zuwa yanayin annashuwa. Wannan yana sanya ni nutsuwa da iya mai da hankali, kuma ina iya yin ayyuka cikin ƙasa da rabin lokaci.

Kristen Willeumier, Ph.D.

Yi Hankali

Ƙarshe na ƙarshe akan wannan jagorar don yadda ake mai da hankali shine aikin da wataƙila aka gaya muku gwada sau miliyan: Tunani. Ayyukan na iya taimakawa kulle cikin duk ƙwarewar kulawa da ke sama ta haɓaka haɗin gwiwar tunanin ku gaba ɗaya. (Lokacin da ba za ku iya yin bimbini ba, gwada wannan rawar ginin ginin tunani yana ba da shawarar: Kafin tashi daga gado, haɓaka jin daɗin godiya, mai da hankali kan niyya ɗaya don rana, sannan ku tashi daga kan gado ku ɗan ɗan ji kafafunku a kasa.)

A matsayin kari, hankali kuma yana horar da fasaha na meta-hankali, ko sanin inda hankalin mutum yake. Aoyagi ya ce "Lokacin da ba mu da karfin ikon daukar hankali, muna da kwarewar tunanin muna halartar taron ko kuma komai, sannan 'farkawa' mintuna biyar daga baya kuma ganin hankalinmu ya kasance wani wuri ne gaba daya," in ji Aoyagi.

Mafi kyawun faren ku shine yin al'ada ta yau da kullun na atisayen tattarawa. "Yayin da kuke haɓakawa, zaku iya gabatar da abubuwan jan hankali ta hanyar kunna TV ko kunna kiɗa, da haɓaka ƙarfin: Yi ƙoƙarin yin ta a kan titi mai cunkoson jama'a ko wurin siyayya mai cike da cunkoso," in ji shi.

Mujallar Shape, fitowar Maris 2021

• By Mary Anderson
• Sunan da sunan uba Pamela O'Brien

Bita don