Kula da lafiyar ku

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Samun da zama cikin ƙoshin lafiya ba lallai ne ya zama mai mamayewa gabaɗaya ba - ko ɗaukar babban lokaci daga cikin jadawalin da kuka riga kuka yi. A zahiri, canza wasu ƙananan abubuwa na iya yin babban tasiri ga lafiyar ku gaba ɗaya. Don farawa, gwada ɗaukar ɗaya daga cikin waɗannan matakan kowace rana, kuma a ƙarshen wata za ku sami ƙarin kuzari, ƙarancin damuwa - kuma ƙila kun ma sauke fam kaɗan a cikin tsari!1. Ku ci karin kumallo mai gamsarwa. Maimakon fita daga gidan tare da kofi, ɗauki minti 10 don cin karin kumallo. Mafi kyawun fare ku? Jazz sama da oatmeal na yau da kullun ta hanyar toshe shi tare da raspberries masu wadatar antioxidant ko blueberries (amfani da daskararre idan ba za ku iya samun sabo ba) da 2 tablespoons na ƙasa flaxseed, wanda ya ƙunshi yanayi-ƙarfafa omega-3 fatty acid, yiwu kariya daga hauhawar jini da cututtukan zuciya. . Ba wai kawai za ku ji daɗi ba har zuwa lokacin cin abincin rana, amma za ku sami kusan rabin fiber ɗin da kuke buƙata kowace rana a cikin abinci ɗaya.

2. Kawai a'a. Yi tsayayya da sha'awar mutane wanda ke addabar mafi yawan mata (kuma sau da yawa yana barin mu cikin fushi da fushi) kuma cikin ladabi ka ƙi buƙatar wani a yau. Ko kun ƙi ɗaukar rabon zaki na aikin rukuni a wurin aiki ko kuma ku kalli yaran maƙwabcinka, “ƙara kowa a rana yana rage damuwa da damuwa da ke fitowa daga jurewa, da yawa da kuma gajiyawa,” in ji masanin ilimin halayyar ɗan adam na Jami’ar Rutgers Susan, Susan. Newman, Ph.D., marubucin Littafin A'a: Hanyoyi 250 don Faɗa shi - da Ma'anarsa (McGraw-Hill, 2006).

3. Abun ciye-ciye a injin siyarwa. Sauti mamaki, dama? Ya juya cewa kun fi kyau samun magunguna - lafiya ko a'a - daga cikin mashin ɗin sayar da kayayyaki fiye da ɓarna a teburin ku. Wani bincike da jami’ar Cornell ta yi ya nuna cewa mutanen da ke ajiye kwano na cakulan a kan teburonsu sun ci kusan ninki biyu kamar yadda suke yi lokacin da suke tafiya don isa alewa. Ci gaba da gwada kayan zaki daga gani kuma za ku fi dacewa ku buga injin siyarwa (ko firiji) kawai lokacin da kuke son wani abu da gaske.

4. Canza gishiri don lafiyar zuciya. Ciniki a cikin gishirin ku na yau da kullun don maye gurbin ƙarancin sodium, mai wadatar potassium - wanda kuma ake kira "gishiri mai haske" - na iya rage haɗarin cututtukan zuciya da kashi 40 cikin ɗari, bisa ga binciken kusan mutane 2,000 da aka buga a Amurka. Jaridar Clinical Nutrition. Ƙara ƙarin potassium a cikin abincinku (wanda ke cikin ayaba, ruwan 'ya'yan itace orange, wake da dankali) da kuma rage sodium zai iya taimakawa wajen daidaita hawan jini, in ji marubucin binciken Wen-Harn Pan, MD Wata hanyar da za a yanke abincin sodium: Swap ganye da kayan yaji don gishiri lokacin dafa abinci.

5. Hana jin zafi na al'ada ba tare da magunguna ba. Tsallake ibuprofen, kuma shakatawa. Yi yawo, yin yoga ko ba da labari mai daɗi a cikin makonni biyun farko na zagayowar ku don kiyaye ƙanƙara na wata-wata. Bincike a cikin mujallar Magunguna da Magungunan Muhalli sun gano cewa matakan damuwa masu yawa na iya ninka ciwon ciwon ku.

6. Juya hassada zuwa wahayi. Shin kuna ganin kanku kun zama kore lokacin da kuka ga matan da suke da kyan gani ko kuma da alama za su iya jujjuya ayyuka dubu tare da murmushi? Kishi hali ne na cin nasara wanda zai iya sa ku nemi ta'aziyya a cikin wani abu mai iya halakarwa, kamar barasa ko abincin datti, in ji Ellen Langer, Ph.D., farfesa a fannin ilimin halayyar ɗan adam a Jami'ar Harvard. "Mama kiyi mata hassada, ki nemo yadda tayi, kuma ki gwada mata."

7. Shirya tafiya (kuma ku tabbata barin BlackBerry a gida). Mutanen da suke hutu a kowace shekara suna da ƙarancin haɗarin mutuwa da wuri da kusan kashi 20 cikin ɗari da rage haɗarin mutuwa daga cututtukan zuciya da kusan kashi 30, a cewar wani bincike daga sassan ilimin halin ƙwaƙwalwa a Jami'ar Pittsburgh da Jami'ar Jihar New York a Oswego. Lokacin da kuka ɗauki hutu, kada ku zauna gida don cim ma ayyukan. Masana sun ce tafiye -tafiye suna nisanta ku, a zahiri da a alamance, daga nauyin ku da damuwar ku, don haka ku tafi wannan tafiya zuwa Paris ko kuma balaguron balaguron da kuka taɓa mafarkin sa. 8. Samun ilimi sosai. Wani rahoto na baya-bayan nan a cikin mujallar American Scientist ya nuna cewa ilmantarwa -- waɗancan lokuttan "aha" masu gamsarwa -- yana haifar da tarin sinadarai na halitta wanda ke ba wa kwakwalwa abin da ya kai ga opium na halitta. Mafi girma yana zuwa lokacin da kuka fallasa kanku ga sabon abu. Karanta wannan dogon labarin da kuka tsallake a cikin jarida a yau, yi alƙawarin yin wasan cacar baki a kan kwamfutarku ( bestcrosswords.com) ko ku shiga zagaye ɗaya na sudoku. Duk waɗannan ayyukan zasu taimaka hana asarar ƙwaƙwalwar ajiya mai alaƙa da shekaru.

9. A yi maganin alurar riga kafi. Idan kun kasance 26 ko ƙarami, yi magana da OB-GYN game da sabon allurar rigakafin cutar sankarar mahaifa, Gardasil. Yana taimakawa wajen kawar da kamuwa da cuta daga kwayar cutar papilloma na mutum (HPV), wanda zai iya haifar da warts da ciwon daji.

10. Cire sinadarin calcium a cikin abincinku. Mata da yawa suna cinye ƙasa da rabin adadin da aka ba da shawarar yau da kullun na calcium (1,000 MG), kuma 1 cikin 2 za su fuskanci karaya mai alaƙa da osteoporosis a rayuwarta. Hanyoyi masu sauƙi don haɓaka calcium ɗin ku: Ɗauki ƙarin ko sha gilashin madara mara ƙima. Haka nan ka tabbata kana samun bitamin D 400 zuwa 1,000 na bitamin D a rana don taimakawa shakar calcium na jikinka da karfafa kasusuwan ka.

11. Yin oda a cikin Vietnamese - daren yau. Mai girma a cikin abubuwan gina jiki da ƙarancin kalori, abincin Vietnamese galibi an ƙirƙira shi ne a kusa da nama, kifi da kayan marmari waɗanda aka gasa ko dafaffen su maimakon panfried. Abubuwan da aka saba amfani da su sun haɗa da cilantro da barkono barkono ja, duka biyun suna da wadatar antioxidants masu yaƙi da cutar kansa - kuma mai daɗi! Ka nisantar da shahararrun jita-jita irin su biredin kifin da aka soyayye da ɗigon gandun kaji, waɗanda ke da kitse, cholesterol da adadin kuzari.

12. Rayuwa a lokacin. Ta hanyar yin tunani (mai da hankali kan abin da kuke yi daidai wannan na biyun maimakon duk abin da ke cikin jerin abubuwan da za ku yi), bincike ya nuna cewa za ku yanke ƙauna kuma wataƙila ma inganta tsarin garkuwar ku. Wani binciken Jami'ar Wisconsin ya gano cewa duk mahalarta 25 da suka mai da hankali kan lokacin farin ciki sun samar da ƙarin ƙwayoyin rigakafi ga rigakafin mura fiye da waɗanda suka mai da hankali kan tunanin mara kyau. Idan kuna buƙatar kwas mai sabuntawa, je zuwa tobeliefnet.com/story/3/story_385_1.html.

13. Ka tsara maganin mura na shekara-shekara. Oktoba da Nuwamba sune mafi kyawun lokuta don samun rigakafin mura kuma, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka, ita ce hanya mafi kyau don hana kamuwa da cuta, toshe ƙwayar cuta a cikin kashi 70 zuwa 90 na mutanen da ke da lafiya a ƙasa da shekaru 65 .Tsoron allura? Idan kun kasance 49 ko ƙarami kuma ba ku da ciki, gwada nau'in feshin hanci. Tsallake maganin gaba ɗaya, duk da haka, idan kuna da rashin lafiyar kwai mai tsanani (alurar rigakafin tana ɗauke da ɗan ƙaramin furotin kwai) ko kuma idan kuna da zazzabi ( jira har sai alamun ku sun tafi).

14. Ku ajiye aikinku a gefe domin ku sami damar zama tare. Ba ku yi magana da babban abokinku ko 'yar'uwarku cikin makonni ba? Me game da ranar cin abincin rana tare da abokin aikin ku da kuke jinkirtawa? Yi ma'ana don ci gaba da tuntuɓar tsoffin abokanka kuma ƙara wasu sababbi cikin da'irar zamantakewar ku. Bisa ga binciken da aka buga a American Social Social Review, mata a yau suna da ƙarancin amintattun mutane fiye da yadda suke da shekaru 20 da suka wuce, wanda zai iya zama dalilin da ya sa muka fi damuwa, damuwa da damuwa.

15. Damuwa? Dauki probiotic. An yiwa lakabi da "ƙwayoyin cuta masu kyau," probiotics (a cikin ƙarin tsari) da alama suna taimakawa hanawa da magance matsalolin ciki da ke haifar da damuwa (kumburin ciki, kumburin ciki da gas) da cututtuka kamar ulcerative colitis. A cikin wani sabon binciken, masu binciken da ke da alaƙa da Jami'ar Toronto sun ciyar da probiotics don damuwa da dabbobi kuma sun ƙaddara cewa bayan haka, ba su da kwayoyin cuta masu cutarwa a cikin sassan hanjinsu. Amma dabbobin da aka jaddada waɗanda ba su karɓi maganin rigakafi ba sun yi. Ana samun kari a shagunan abinci na kiwon lafiya da kuma a wasu manyan kantunan (da yawa suna cikin firiji) kuma yakamata a sha kamar yadda aka umarce su. Yogurt shima kyakkyawan tushen probiotics ne.Bincika alamar don tabbatar da cewa ya ƙunshi al'adu masu rai -- ba duk samfuran ke yin ba.

16. Karfafa damuwa ta hanyar rike hannuwa. Sauti kadan, mun yarda, amma sabon binciken daga Jami'ar Virginia da Jami'ar Wisconsin-Madison ya nuna cewa matan aure da ke cikin damuwa sun sami kwanciyar hankali ta hanyar riƙe hannun mazajensu. Me yafi haka farin cikin auren, haka suka samu nutsuwa.

17. Ƙara wake a cikin abincin ku. Lokacin cin abinci akai-akai, kowane nau'in wake na iya rage haɗarin kamuwa da ciwon nono. Don haka sanya ɗanɗano na garbanzo a cikin salatin ku, jefa wasu pinto wake tare da shinkafar ku, yi tukunyar minestrone (haɗa wake koda tare da broccoli, kale ko kayan lambu da kuka fi so) - duk sun ƙunshi mahadi masu amfani waɗanda ke kare cutar kansa .

18. Tantance abin da ke cikin gandun magunguna. Binciken da aka gudanar kwanan nan a cikin ƙasa sama da mutane 2,000 ya gano cewa kusan rabin sun sha magani ba tare da sanin ranar karewarsa ba. Yi ma'ana don bincika kwanakin kafin ɗaukar wani abu; yana da sauƙi a rasa hanya. Mafi kyau kuma, lokacin da kuka sayi magani, haskaka ko zagaye ranar karewa akan kunshin, don haka a bayyane yake a duk lokacin da kuka isa ga kwaya.

20. Samun tausa a kan kamfanin inshora. Ba wai kawai masu ba da inshorar lafiya suna fahimtar fa'idodin madadin magunguna kamar tausa, acupuncture, kayan abinci mai gina jiki da yoga, amma yawancin su a zahiri suna ba su rangwame. Don ganin irin fa'idar shirin ku zai iya bayarwa, je zuwa Kewayawa Fa'idodin Kiwon Lafiya akan planforyourhealth.com, wanda kuma ya haɗa da shawarwari don fahimta da yin amfani da mafi yawan ɗaukar lafiyar ku.

21. Yi amfani da bambaro. Jill Fleming, MS, RD, marubucin Thin People Don't Clean Your Plates: Simple Lifestyle Choices for Permanent Weight Loss (Inspiration Presentation) ya ce "Majiyyata da ke shan ruwa ta hanyar bambaro suna samun sauƙi don samun shawarwarin kofuna 8 a rana." Latsa, 2005). Yin shayarwa tare da bambaro yana taimaka maka ka tsotse ruwa da sauri, yana ƙarfafa ka ka ƙara sha. Wata alamar zama mai ruwa: Zuba wani yanki na lemun tsami ko lemun tsami mai inganta dandano a cikin gilashin ku.

22. Gasa burger mai yaji. Ka ɗanɗana naman sa (ko kaza ko kifi) tare da Rosemary. Masu bincike daga Jami'ar Jihar Kansas sun gano wannan ganye yana da wadata a cikin antioxidants da ke taimakawa wajen toshe abubuwan da ke haifar da ciwon daji da za su iya samuwa lokacin da kake dafa naman barbecue. Kuma yana tafiya ba tare da faɗi cewa Rosemary yana yin burger mai daɗin ɗanɗano ba!

23. Bada kanka don ba da kai ga wannan sha'awar maganin kafeyin. Dangane da binciken daga Jami'ar Kudu maso yamma a Georgetown, Texas, matsakaicin kashi na maganin kafeyin na iya tsalle-fara libido. Masu bincike sun yi nazarin halayen dabbobi kuma sun gano cewa mai yiwuwa maganin kafeyin ya motsa ɓangaren kwakwalwar da ke daidaita tashin hankali, wanda ya motsa mata suyi jima'i akai -akai: Irin wannan sakamako a cikin mutane yana yiwuwa ne kawai a cikin matan da basa shan kofi akai -akai. Idan kai ne, gwada yin odar espresso bayan abincin dare na soyayya kuma duba ko tartsatsin wuta ya tashi.

24. Hayar Masu Karar Bikin Aure sau ɗaya. Dukanmu mun san cewa dariya ita ce mafi kyawun magani, amma ya zama cewa ko da tsammanin dariya na iya haɓaka hormones masu kyau (endorphins) da kusan kashi 30 cikin dari. Abin da ya fi haka, illarsa tana bayyana har zuwa awanni 24, a cewar mai bincike Lee S. Berk na Jami'ar Loma Linda ta California. Jeka ga ɗan wasan barkwanci, ko TiVo wasan kwaikwayo na talabijin mai ban dariya kamar sunana Earl kuma ku sake kallonsa akai-akai.

25. Ƙirƙiri bishiyar iyali ta lafiyar kwakwalwa. Za ku gaya wa likitan ku idan kakar ku tana da cutar sankarar mama ko ciwon zuciya, amma idan ta sha wahala daga bacin rai ko rashin lafiya? Kuna iya bin tarihin dangin ku game da waɗancan cututtuka a cikin ƴan mintuna kaɗan ta hanyar cike tambayoyin a wani sabon rukunin yanar gizo mai suna mentalhealthfamilytree.org. Idan sakamakon ya shafe ku, ga likitan ku kuma fara samun kowane magani da kuke buƙata.

26. Tafi goro tare da salati. Yayyafa oza da rabi na goro a cikin salatin ku ko haɗa su tare da yogurt ɗinku. Me yasa gyada? Sun ƙunshi ellagic acid, antioxidant mai yaƙar kansa. Bugu da ƙari, waɗannan wuraren samar da abinci mai gina jiki, masu ƙarancin kitse na jijiyoyin jijiyoyin jini, kyakkyawan tushen furotin ne da rage yawan kitse na omega-3 na cholesterol, wanda na iya rage haɗarin cututtukan zuciya.

27. Ɗauki iPod ɗinka zuwa alƙawarinku na hakori na gaba. Ko kun yi rap tare da Mary J. Blige ko ku yi farin ciki zuwa Beethoven, sabon bincike a cikin Journal of Advanced Nursing ya nuna cewa sauraron kiɗa yana sauƙaƙa jin zafi - ya kasance daga cikewar rami, tsoka da aka ja ko ma bikini wax - ta hanyar. 12 zuwa 21 bisa dari. Wata shawara: Jadawalin hanyoyin da ba su da daɗi a cikin rabi na biyu (makonni biyu na ƙarshe) na hawan jinin haila, lokacin da matakan estrogen ya fi girma; wannan shine lokacin da mata ke samar da mafi yawan endorphins don rage jin zafi, bisa ga binciken da aka gudanar a Jami'ar Michigan da Jami'ar Maryland.

28. Yi ranar wasa don haɓaka ƙarfin kwakwalwa. Muna yawan zargin "kwakwalwar mama" saboda rudanin rudani da ke fitowa daga rayuwa tare da yara, amma sabon bincike kan dabbobi ya nuna cewa kula da yara a zahiri yana sa mata su zama masu wayo. Masana kimiyyar neuroscientists a Jami'ar Richmond sun gano cewa hormones masu juna biyu na kwakwalwar uwaye - a zahiri suna haɓaka neurons da dendrites a cikin hippocampus - don shirya su don ƙalubalen mahaifa (samar da abinci mai gina jiki, kariya daga mafarauta, da sauransu), waɗanda duk sun inganta. ayyukansu na fahimi. Kuma ba lallai ne ku yi ciki don jin daɗin tasirin ba. Babban marubucin binciken Craig Kinsley, Ph.D., ya ce motsa jiki na yin lokaci tare da yara zai ba wa kowace mace karfin kwakwalwa.

29. Miƙa yatsun hannu. Stacey Doyon, zababben shugaban American Society of Hand Therapists ya ce, "Tsawaitawar da aka yi, maimaita wasu ƙananan maɓallan da motsin wuyan hannu mara kyau da aka yi amfani da BlackBerry ko iPod na iya haifar da raunin damuwa a cikin yatsun ku." Don rage haɗarin ku, yi waɗannan sau kaɗan a rana: (1) Sanya yatsun hannu kuma ku juya dabino daga jikin ku yayin da kuke mika hannu zuwa waje; ji mikewa daga kafadu zuwa yatsu; riƙe na 10 seconds. (2) Mika hannun dama a gabanka, dabino yana fuskantar ƙasa. Sanya hannun hagu a saman hannun dama kuma a hankali cire yatsu a hannun dama zuwa jikinka. Ji mikewa a wuyan hannu. Riƙe daƙiƙa 10, sannan canza gefe.

30. Taimakawa dalili mafi girma. Ko ka rubuta rajistan shiga sadaka da kuka fi so ko kuma ku jagoranci masu tara kudade don makarantar yaranku, taimakon ba wai kawai yana ba wa wani ɗagawa ba amma kuma yana iya haɓaka lafiyar ku. Nazarin da Kwalejin Boston, Jami'ar Vanderbilt, Jami'ar South Carolina da Jami'ar Texas a Austin suka yi sun nuna cewa taimakawa wasu na iya rage ciwo mai tsanani har ma da damuwa. Jeka zuwa na Voluntematch.org don nemo madaidaicin dama a gare ku.

31. Sanya tabarau a duk lokacin da kuke waje. Fitar da hasken ultraviolet (UV) na rana, wanda ke shiga gajimare ko da a ranakun da aka rufe, yana ƙara haɗarin cataracts (wanda ke haifar da asarar gani a cikin waɗanda suka wuce 55). Zaɓi inuwa masu toshe duka UVA da UVB haskoki. Nemo sitika wanda ke cewa "100% UVA da UVB kariya."

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