Kwakwalwar ku: Yoga

Wadatacce

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Mikewa yana jin daɗi, kuma babban uzuri ne don siyan ƙarin kaya a Lululemon. Amma yogis masu sadaukar da kai sun san cewa akwai abubuwa da yawa ga yoga fiye da salon salo da sassaucin ra'ayi. Sabuwar bincike ya nuna aikin tsoho yana haifar da zurfi, kusan sauye sauye a yadda kwakwalwar ku ke aiki. Kuma fa'idar waɗancan sauye -sauyen na iya inganta yanayin ku da kuma kawar da damuwa ta hanyoyi masu ban mamaki.

Happy Genes, Happy Brain

Kuna karanta abubuwa da yawa game da damuwa da haɗarin lafiyar masu kula da shi (ƙumburi, cuta, rashin barci, da ƙari). Amma jikinka yana da injin da aka gina don magance damuwa. An kira shi "martanin shakatawa," kuma yoga babbar hanya ce ta ƙone shi, yana nuna wani bincike daga Makarantar Kiwon Lafiya ta Harvard da Babban Asibitin Massachusetts. Daga cikin biyun novices (makonni takwas na aiki) da yogis na dogon lokaci (shekaru na gwaninta), kawai mintuna 15 na dabarun shakatawa kamar yoga ya isa ya haifar da sauye-sauyen biochemical a cikin kwakwalwa da sel na masu kare ƙasa. Musamman, yoga yana haɓaka aiki a tsakanin waɗancan kwayoyin halittar da ke sarrafa kuzarin kuzari, aikin tantanin halitta, matakan sukari na jini, da kiyaye telomere. Telomeres, idan ba ku saba da su ba, su ne iyakoki a ƙarshen chromosomes ɗin ku waɗanda ke kare mahimman kayan halittar cikin. (Wani kwatancen da aka saba amfani da shi: Telomeres suna kama da tukwici na filastik waɗanda ke hana igiyoyin takalmanku daga ɓarna.) Yawancin bincike sun haɗa dogon, telomeres mai lafiya zuwa ƙananan cututtuka da mutuwa. Don haka ta hanyar kare telomeres ɗin ku, yoga na iya taimaka wa jikin ku kawar da cuta da cuta, binciken Harvard-Mass General ya nuna.

A lokaci guda, waɗannan mintuna 15 na aikin yoga suma sun canza kashe wasu kwayoyin halittar da ke da alaka da kumburi da sauran matsalolin damuwa, marubutan binciken sun gano. (Sun danganta irin wannan fa'ida ga ayyuka masu alaƙa kamar tunani, Tai Chi, da kuma motsa jiki na numfashi.) Waɗannan fa'idodin suna taimakawa bayyana dalilin da yasa babban nazarin bita daga Jamus ya haɗa yoga zuwa ƙananan tashin hankali, gajiya, da ɓacin rai.

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Great GABA Gains

Kwakwalwar ku ta cika da “masu karɓa” waɗanda ke amsa sunadarai da ake kira neurotransmitters. Kuma bincike ya danganta nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i) wanda ake kira GABA receptors. (Ana kiran su masu karɓar GABA saboda suna amsa gamma-aminobutyric acid, ko GABA.) Halin ku yana da ɗaci kuma kuna jin ƙarin damuwa lokacin da aikin GABA na kwakwalwar ku ya ragu. Amma yoga yana bayyana yana haɓaka matakan GABA, a cewar bincike daga Jami'ar Boston da Jami'ar Utah. A gaskiya ma, a cikin yogis masu kwarewa, ayyukan GABA sun yi tsalle 27 bisa dari bayan zaman yoga na tsawon sa'a daya, masu binciken sun gano. Mai sha'awar gano ko aikin jiki yana bayan nasarorin GABA, ƙungiyar binciken ta kwatanta yoga da tafiya a cikin gida akan injin tuƙi. Sun sami mafi girman haɓaka GABA tsakanin masu aikin yoga. Yogis kuma sun ba da rahoton yanayi mai haske da ƙarancin damuwa fiye da masu tafiya, binciken ya nuna.

Ta yaya yoga ke cim ma wannan? Yana da rikitarwa, amma ƙungiyar binciken ta ce yoga yana motsa tsarin jin daɗin ku na parasympathetic, wanda ke da alhakin ayyukan "hutawa da narkewa"-akasin martani na tashin hankali ko tashin jirgi wanda tsarin juyayi mai tausayawa ku ke gudanarwa. A taƙaice, yoga da alama yana jagorantar kwakwalwar ku cikin yanayin aminci da tsaro, binciken ya nuna.Yawancin bincike akan yoga yana mai da hankali kan nau'ikan da ke ba da ƙima akan fasaha, numfashi, da toshe ɓarna (kamar salon Iyengar da Kundalini). Wannan ba shine a ce Bikram da ikon yoga ba su da kyau ga noodle ɗin ku. Amma abubuwan tunani, abubuwan jan hankali na yoga suna da mahimmanci ga fa'idar kwakwalwar aikin, binciken ya nuna.

Don haka ku ɗauki tabarma da wando mai shimfiɗa da kuka fi so, kuma ku kwantar da hankalinku.

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