Yadda Ake Cin Nasara A Lokacin Da Ake Nesanta Jama'a

Wadatacce

• Haɗin kai da Lafiya
• Yadda Ake Magance kadaici A Lokacin Coronavirus
• Canza Outlook naku
• Yi amfani da ikon 15
• Noma Iri Daban Daban
• Yi zamantakewa Lafiya
• Taimaka wa Wasu - da Kanka
• Yi Mafi yawan Ayyukan Aiki na Kan layi
• Raba Abinci tare da keɓantattun ku
• Bita don

Dangantakar da kuke da ita tare da abokanka, dangi, da abokan aiki ba wai kawai suna inganta rayuwar ku bane amma a zahiri suna karfafa shi da fadada shi. Wani ci gaba na bincike ya nuna cewa haɗin gwiwar zamantakewa yana taimaka wa mutane su bunƙasa cikin motsin rai da jiki, kuma idan ba tare da su ba, lafiyar ku na iya wahala, tare da iyawar ku ta hankali da fahimta.

"Dangantaka suna ba da ma'ana da ma'ana ga rayuwarka," in ji Julianne Holt-Lunstad, Ph.D., farfesa a fannin ilimin halin dan Adam da kuma neuroscience a Jami'ar Brigham Young, wanda ya yi nazarin kadaici sosai. Vivek Murthy, MD, tsohon likitan tiyata kuma marubucin Tare: Ƙarfin Warkar da Haɗin Dan Adam a cikin Wani Lokaci Kaɗai (Saya Shi, $28, bookshop.org).

Amma duk da haka abin mamaki da yawa daga cikinmu ba su da alaƙar zamantakewa - kuma wannan gaskiya ne tun kafin cutar sankarau ta tilasta mu cikin ware, in ji masana. A cikin binciken Cigna a farkon wannan shekara, kashi 61 cikin 100 na manya na Amurka sun ba da rahoton kasancewa kaɗai, sama da kashi 7 cikin ɗari daga 2018. Ana iya samun kaɗaici a duk ƙungiyoyin shekaru da al'ummomi, in ji Dokta Murthy. A yayin wani rangadin sauraren ra’ayi a fadin kasar a matsayin babban likitan fida, ya ji labaran kadaici daga daliban jami’a, da marasa aure da ma’aurata, da manya, da ma ‘yan Majalisa. "Duk waɗannan mutanen suna kokawa da shi," in ji shi. "Yayin da nake zurfafa bincike, haka na kara fahimtar cewa kadaici yana da yawa kuma yana da alaƙa da lafiyar mu."

Haɗin kai da Lafiya

Damuwa da kadaici ke sa ka ji na iya haifar da babbar illa ga jikinka da tunaninka. "'Yan adam mutane ne na zamantakewa. A cikin tarihi, kasancewa cikin rukuni yana da mahimmanci ga rayuwarmu, samar da kariya da tsaro, "in ji Holt-Lunstad. “Lokacin da ba ku da kusanci da wasu, kwakwalwar ku tana ƙara faɗakarwa sosai. Ku kasance kuna fuskantar barazana da kalubale. Wannan yanayin faɗakarwa na iya haifar da damuwa da ƙaruwa a cikin bugun zuciya, hawan jini, da kumburi. ” (Mai Alaƙa: Menene Illolin Ilimin Ilimin Zamani na Jima'i?)

Idan wannan danniya na dindindin ne, illolin da ke cikin jiki na iya zama mai zurfi. Rahoton da Cibiyar Kimiyya, Injiniya, da Magunguna ta Kasa ta fitar a wannan shekara ta sami shaidar da ke danganta kadaici da cututtukan zuciya, tabin hankali, da tabin hankali. Wasu nazarin sun nuna cewa mutanen da ke kaɗaici suna cikin haɗarin damuwa da damuwa, in ji Dokta Murthy. Kuma yana iya rage tsawon rayuwar ku: “Kadaici yana da alaƙa da haɗarin haɗarin mutuwa na farko da kashi 26 cikin ɗari,” in ji Holt-Lunstad.

Haɗin kai, a gefe guda, yana taimaka muku ƙarfafa. Sanin cewa kuna da mutanen da za ku iya dogaro da su yana ƙara rayuwa da kashi 35 cikin ɗari, a cewar Holt-Lunstad. Kuma samun alaƙa iri-iri - abokai, dangin dangi, makwabta, abokan motsa jiki - da alama yana ƙarfafa tsarin rigakafi. "Wani bincike daga Jami'ar Carnegie Mellon ya nuna cewa samun bambance -bambancen alaƙa yana sa ku zama masu saurin kamuwa da cutar sanyi da rashin lafiya na sama," in ji ta. "Haɗin zamantakewa yana ɗaya daga cikin abubuwan da ba a yaba da su ba wanda ke da babban tasiri a kan mu."

Yadda Ake Magance kadaici A Lokacin Coronavirus

Ko da yake ba za mu iya kasancewa tare a jiki a halin yanzu ba, masana suna ganin wannan lokaci ne don sake tantancewa da kuma sake mayar da hankali kan dangantakarmu. "Rikici na iya taimaka mana mu mai da hankali - suna kawo haske ga rayuwarmu," in ji Dr. Murthy. “Kasancewa dabam da wasu ya sa mun fahimci yadda muke buƙatar juna. Fatana shi ne mu fito daga cikin wannan tare da himma da kwarjini ga junanmu”.

A halin yanzu, ga yadda ake gina ma'anar haɗin kai yanzu kuma a shawo kan kaɗaici yayin cutar amai da gudawa.

Canza Outlook naku

Dan Buettner, marubucin Blue Zones Kitchen: Girke-girke 100 don Rayuwa zuwa 100 (Saya shi, $ 28, bookshop.org), wanda yayi nazarin yankunan duniya inda mutane ke rayuwa mafi tsawo. "Ku ciyar lokaci mai inganci tare da duk wanda ke gida tare da ku, shin wannan shine matar ku, yara, ko iyayen ku, kuma da gaske ku san su sosai." (Mai alaƙa: Abin da keɓewa a Ƙasar Waje Yayin da yake zaune a cikin Van ya koya mini game da zama ni kaɗai)

Yi amfani da ikon 15

Don doke kadaici yayin coronavirus, kira ko FaceTime wani da kuke kulawa da shi na mintina 15 a rana, in ji Dr. Murthy. "Wannan hanya ce mai ƙarfi don gina alaƙa a cikin rayuwar yau da kullun," in ji shi. “Kawar da duk wani abin da zai raba hankali da kuma mai da hankali ga wani. Kasance da cikakken halarta, saurara sosai, kuma ku raba a bayyane. Akwai wani abu da gaske sihiri ne kuma mai ƙarfi game da irin wannan ƙwarewar. ”

Noma Iri Daban Daban

Muna buƙatar nau'ikan haɗi guda uku a cikin rayuwarmu, in ji Dokta Murthy: mutanen da suka san mu sosai, kamar mata ko babban aboki; da'irar abokai waɗanda za mu iya yin yamma da su ko karshen mako ko yin hutu; da al'ummar mutanen da ke raba abubuwan da muke so ko sha'awarmu, kamar ƙungiyar sa kai ko al'ummar motsa jiki. Don jimre wa kadaici yayin coronavirus, yi la'akari don gina haɗin gwiwa a kowane ɗayan waɗannan wuraren. (Idan ba ku da tabbacin yadda ake yin hakan, bi waɗannan shawarwari kan yadda ake yin abokai a matsayin babban mutum.)

Yi zamantakewa Lafiya

Laurie Santos, Ph.D., farfesa a fannin ilimin halin dan Adam a Jami'ar Yale kuma mai masaukin baki ta ce "A bisa ga dabi'a, mu ne primates na zamantakewa, don haka yana da ma'ana cewa kasancewa tare da sauran mutane yana taimaka mana mu ji daɗi." The Farin ciki Lab kwasfan fayiloli. "Akwai kuma shaidar cewa kasancewa tare da wasu yana sa abubuwa masu kyau a rayuwa su ɗan fi kyau."

Yin ɓata lokaci tare yana da fa'ida, kuma ayyukan raba abubuwa na iya samar da babban ci gaba, bincike ya nuna. Makullin shine a nemi rayayye hanyoyin haɗi. Santos ya ce "Mutane suna yin abubuwa da yawa da gangan kamar cin abincin Zoom da nisantar tafiya tare da abokai," in ji Santos. "Idan muna da kirkire-kirkire, warewar jama'a ba dole ba ne ya haifar da rabuwar zamantakewa."

Ko, tsara sa'o'i masu nisa na jin daɗin jama'a, Buettner ya nuna. "Hanya ce mai kyau don haɓaka alaƙa da maƙwabta." Hakanan kuna iya fara "keɓewa," ƙungiyar da ke keɓe tare koda kuwa ba sa zama tare. "Yana nufin duk ku kiyaye ayyuka masu aminci kuma ba ku da hulɗa a waje da kumfa," in ji Dr. Murthy. "Ta haka, zaku iya haduwa don ƙarfafa haɗin gwiwa." (Hakanan kuna iya ɗaukar ɗayan waɗannan abubuwan sha'awa tare da abokan ku.)

Taimaka wa Wasu - da Kanka

Hidima babban maganin kadaici, inji Dr. Murthy. Ƙari ga haka, bincike ya nuna cewa yin abubuwa ga wasu yana sa mu farin ciki, in ji Santos. "Ku duba makwabci ku gani ko za ku iya saya musu kayan masarufi," in ji Dokta Murthy. "Kira abokin da kuka sani yana fama da damuwa ko bacin rai. Akwai hanyoyi da yawa da za mu iya taimaka wa mutane a wannan mawuyacin lokaci.”

Yi Mafi yawan Ayyukan Aiki na Kan layi

Mintuna 20 kawai na motsa jiki a cikin matsakaicin matsakaici zai sa ƙwaƙƙwaran kwakwalwar kwakwalwar ku ta motsa, kimiyya ta gano-amma tasirin domino akan jin daɗin ku bai tsaya anan ba. "Waɗannan sunadarai iri ɗaya suna haɓaka jin daɗin da kuke samu daga yin magana da ku, dariya tare, da aiki tare da mutane - koda kuna sadarwa daga nesa - kuma hakan yana haifar da babban aminci tsakanin mu," in ji masanin ilimin halayyar ɗan adam Kelly McGonigal, Ph.D ., marubucin Farin Ciki (Saya Shi, $25, bookshop.org). "Ayyukan motsa jiki yana sauƙaƙa mana mu wuce kanmu kuma mu ji alaƙa da wani abu mafi girma, kamar al'ummominmu." (PS anan shine dalilin da yasa yakamata ku motsa jiki koda kuwa ba ku cikin yanayi.)

Godiya ga kafofin watsa labarun da sauran shirye-shiryen motsa jiki na yau da kullun, za mu iya saduwa da abokai don bullar alaƙa yayin cutar amai da gudawa. Studios kamar Barry's Bootcamp da mashahuran masu horarwa kamar Charlee Atkins suna ba da zaman Instagram Live, shafuka kamar BurnAlong suna ba ku damar shiga masu koyarwa, kuma Peloton yana kawo azuzuwan kai tsaye da allon jagora zuwa ginanniyar allo yayin da kuke zagayawa.

Raba Abinci tare da keɓantattun ku

Buettner ya ce "Cin abinci yana ba da dama uku a rana don saduwa da mutanen da ke da mahimmanci a gare mu." "A cikin Blue Zones, mutane suna sanya al'adar cin abinci mai tsarki. Ba za a iya yin la'akari da shi ba, musamman abincin rana. Wannan shine lokacin da dangi ke taruwa suna zazzage ranar su. Yana da game da raba kwarewar ɗan adam tare da wasu waɗanda suka damu da su. "

"Ofaya daga cikin abubuwan azurfa na barkewar cutar ita ce mutane suna da damar sake koyar da fasahar dafa abinci a gida, wanda ke ba mu damar rage damuwa da haɗin gwiwa," in ji shi. "Kuna raguwa cikin shiri don cin abinci ta yadda a matakin hormone, a shirye kuke ku ci ba tare da cortisol hormone na damuwa ba yana tsoma baki cikin narkewar ku. idan sun kasance su kaɗai. ”

Bayanai a cikin wannan labarin daidai ne har zuwa lokacin da ake bugawa.Kamar yadda sabuntawa game da coronavirus COVID-19 ke ci gaba da haɓakawa, yana yiwuwa wasu bayanai da shawarwari a cikin wannan labarin sun canza tun farkon bugawa. Muna ƙarfafa ku da ku bincika akai-akai tare da albarkatu kamar CDC, WHO, da sashin kula da lafiyar jama'a na gida don ƙarin sabbin bayanai da shawarwari.

Mujallar Shape, fitowar Oktoba 2020

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