8 Hanyoyin da Kwararru suka Amince da Rage Damuwa A Yanzu

Wadatacce

• 1. Sha shayi
• 2. Guji abincin da aka sarrafa
• 3. Cin ginger
• 4. Ƙara man flax a cikin santsi
• 5. Numfashi kawai
• 6. Cire plug
• 7. Yi motsi
• 8. Dauki hutun kwana ɗaya
• Bita don

Duk lokacin da ka tambayi wani yadda suke yi, ya zama gama gari ka ji abubuwa guda biyu: "Mai kyau" da "Mai aiki ... an jaddada." A cikin al'umma ta yau, kusan alama ce ta girmamawa-jin kamar akwai abubuwa da yawa a kan farantin ku waɗanda za ku iya fashewa kowane minti.

Amma irin wannan damuwa ba ya aiki da kyau ga kowa. "Wasu mutane suna kula da damuwa da kyau, amma ga wasu yana iya zama mai lahani," in ji Margaux J. Rathbun, ƙwararren likitan ilimin abinci mai gina jiki kuma mahaliccin Ingantaccen Lafiyar Kai. "Damuwa na iya haifar da gajiya, ciwon kai na yau da kullun, bacin rai, canje-canje a cikin ci, asarar ƙwaƙwalwa, ƙarancin girman kai, cirewa, hakora, har da hannayen sanyi. Duk waɗannan alamun na iya yin mummunan tasiri a kan ingancin rayuwar ku, lafiya, kuma a ƙarshe zai iya haifar da gajeriyar rayuwa. " (Mai dangantaka: Yadda lafiyar hankalin ku zata iya shafar narkewar ku.)

Don taimaka muku rage damuwa da inganta rayuwar ku, bi waɗannan nasihohin masu goyan bayan yau.

1. Sha shayi

Rathbun ta ce "Shayi na chamomile mai sassaucin annashuwa ne wanda ke aiki azaman tonon jijiya da taimakon bacci." "Idan kuna fuskantar doguwar rana kuma ba za ku iya samun nutsuwa ba, ku ɗora wa kanku kyakkyawan shayi na chamomile tare da ƙarin zuma don haɓaka abubuwan gina jiki." Yayin da kuke ciki, nisanta daga kofi idan lafiyar hankalin ku ta tafi ɗan haywire. Caffeine na iya ba da gudummawa ga juyayi da jujjuyawar yanayi, in ji Rathbun, don haka kuna iya kashe wannan dabarar kofuna uku a rana har sai kun ji kamar kanku. (Mai alaƙa: Gaskiyar Game da Detox Tea Cleans.)

2. Guji abincin da aka sarrafa

Abincin da aka sarrafa kamar kayan zaki na wucin gadi, abin sha mai laushi, soyayyen abinci, abinci mai sauri, sukari, samfuran farin gari, da abubuwan kiyayewa na iya haifar da damuwa akan tsarin narkewa, in ji Rathbun. Maimakon haka, zai fi kyau a mai da hankali kan dacewa cikin ɗimbin abinci masu ɗimbin yawa kamar yadda za ku iya. Bonus: Ɗauki waɗannan abincin da ke rage damuwa a gaba lokacin da kuka shiga kantin kayan miya don cire kayan aiki biyu.

3. Cin ginger

Rathbun ta ce: "Lokaci na gaba da za ku ji damuwa ko gajiyawa, ku isa ga wasu ginger-babu wani abu kamar ɗan ƙanshi da zai burge ku," in ji Rathbun. Mahimmanci: Saboda yana aiki don inganta yanayin jini da matakan sukari na jini, cinye ginger-zama ta hanyar girke-girke na abincin dare mai ƙirƙira ko harbin ruwan 'ya'yan itace mai lafiya-zai iya rage gajiya. (Mai Alaƙa: Hakanan Zaka Iya Nuna Waɗannan fa'idodin Kiwon Lafiya Daga Ginger.)

4. Ƙara man flax a cikin santsi

An gano man flaxseed yana taimakawa wajen inganta yanayi da kuma inganta aikin kwakwalwa, in ji Rathbun, shi ya sa ta kara da shi a cikin santsin safiya. (Ana buƙatar ra'ayoyin santsi? Gwada waɗannan Girke-girke na tushen 'ya'yan itace guda 8.) Bugu da ƙari, yana ba da haɓakar fatty acids omega-3. Nemo alamar da aka matsa mai sanyi, wanda Rathbun ya ce yana kiyaye duk abubuwan gina jiki masu haɓaka yanayi da kuke so cikin dabara. Abin da ta fi so: Barleans Organic Flax Oil.

5. Numfashi kawai

Janel Ovrut Funk, masanin abinci mai rijista na tushen Boston kuma mai rubutun ra'ayin kanka a yanar gizo na EatWellWithJanel.com, yana ba da shawarar motsa jiki don taimakawa rage damuwa. "Kuna iya yin shi a kowane lokaci, kuma a ko'ina-lokacin da kuka makale a cikin zirga-zirga, yin aiki a kan babban aiki, ko kuma yin aikin gona ta jerin abubuwan da za a yi," in ji ta. "Numfashi mai zurfi nan take yana kwantar da hankalin ku, kuma wani lokacin tunanin cewa kuna busa duk wani damuwa ko mummunan tunani yana taimakawa." (Waɗannan Ayyukan motsa jiki na 3 don Magance Damuwa na iya Taimakawa Musamman.)

6. Cire plug

Wannan ya haɗa da wayarka, Kindle, kwamfutar hannu, kwamfutar tafi-da-gidanka, da TV. Ovrut Funk ya ce "Duk da cewa waɗannan duka manyan ƙirƙira ne, suna sa mu ji kamar koyaushe dole ne a shigar da mu, mu amsa saƙonni da zarar mun karɓi su, ko kuma bincika sabuntawar Twitter/Instagram/Pinterest/Facebook," in ji Ovrut Funk. "Ko da cirewa na mintuna 30 a rana na iya taimakawa rage damuwa." (Shin Kun San Akwai Fa'idodin Yin Cire A Lokacin Aikinku?)

7. Yi motsi

Ovrut Funk ya ce "[Motsa jiki] sauti ne na rashin tunani tunda kishiyar annashuwa ce, amma na ga aiki da gumi mai kyau yana taimaka mini in yi bacci mai zurfi kuma in sami kwanciyar hankali da dare," in ji Ovrut Funk. "Ko da 'yan shimfidawa kafin kwanciya na iya taimaka muku shakatawa da yin bacci da sauri." Tana da gaskiya: Bincike ya nuna cewa motsa jiki na iya taimaka muku rage damuwa, don haka gwada waɗannan Ayyukan Cardio HIIT guda 7 waɗanda ke ƙona kitse da Rage Damuwa ko waɗannan Matsayin Yoga 7 na Chill kafin ku buga hay.

8. Dauki hutun kwana ɗaya

Shan rana ta sirri ko ma rabin rana na iya yin abubuwan al'ajabi don rage damuwa. "Bayar da kanku hutu na lokaci-lokaci-musamman mako-mako-yana taimaka wa ɗaki don shakatawa da gaske a ƙarshen mako," in ji Katie Clark, mai rijistar abinci a San Diego kuma mai rubutun ra'ayin kanka a yanar gizo na FiberIstheFuture.com. "Sau nawa kuke samun kanku don hargitsi don yin komai a ƙarshen mako kuma kafin ku sani, yau Litinin ce kuma? Ranar kwana-kwana ko hutun rabin rana yana ba ku dama don samun wasu aiyukanku da ayyukanku daga cikin hanya don ku sami nutsuwa da gaske a karshen mako. "

Bita don