Ukulala Ucoceko
Iqela leChiropractic yokuBuyela iKliniki yokulala. Indawo efanelekileyo yokulala ipholile, izolile, kwaye imnyama. Nangona kunjalo, uphando lubonise ukuba ubuthongo obuqhubekayo bunokuphazanyiswa bubushushu begumbi obungakhululekiyo, ukukhanya kunye nengxolo. Iingcali zococeko olufanelekileyo lokulala zisenokuncomela ukuba ukhethe umatrasi otofotofo, imiqamelo, nezinto zokulala, ukongezelela ekushukumeni okanye ekufihleni iwotshi ebonakalayo. Oku kuthintela umntu oleleyo ekugxininiseni ixesha elidlulayo ngoxa ezama ukulala. UDkt Alex Jimenez uchaza ukucoceka kokulala njengeentlobo ezahlukeneyo zemikhwa ehlala iyimfuneko ukufezekisa umgangatho ofanelekileyo wokulala ukuze uphakame ngokuqaphela imini yonke.
Ubuthongo bubalulekile kwimpilo yengqondo neyomzimba yomntu kunye nokuba sempilweni kuba idlala indima ebalulekileyo kunyango lwendalo lomzimba kunye nokulungisa imisebenzi. Ngoko ke, eyona ndlela ibalulekileyo yokulala kukugcina iindlela zokulala rhoqo. Ngokutsho kukaGqr. Jimenez, ukutya okunzima ngaphambi kokulala, i-caffeine okanye utywala ngaphambi kokulala, kunye nokulala okungafanelekanga okuhamba kunye neentlungu kunye nokungahambi kakuhle kunokuba yinkqubo yococeko yokulala enokuthi iphazamise umgangatho wokulala wabantu abaninzi. Ke ngoko, amanqaku ahlukeneyo malunga nokulala kunye nococeko lokulala anokunceda ukunika imbono eluncedo ekuphuculeni ukulala kunye nempilo iyonke.
by UGqr Alex Jimenez | I-Gut ne-Intestinal Health, Ukulala Ucoceko
Iintsholongwane, ibhaktheriya, umngundo, kunye neprotozoa ziintsholongwane ezihlala ngokwemvelo kwindlela yokugaya.. Ukulala kuchaphazela impilo yamathumbu kwaye ngokuphambeneyo. I-gut microbiota enempilo iqulethe zonke iintlobo ze-microorganisms ezivelisa amawaka eekhompawundi kwaye zihlalisana ngokuhambelanayo. Ukutya okunempilo kunye nendlela yokuphila zezona zinto zinkulu eziphembelela iintlobo ngeentlobo zebhaktheriya, kwaye ukugcina ukutya okwahlukeneyo kugcina ukwahlukana kwe-microbiota. I-microbiome yamathumbu yomntu wonke yahlukile; okukhona yahluka i-gut microbiome, ukulala okunempilo kuya kuba. I-Chiropractic yezoNyango zeChiropractic kunye neQela leKlinikhi yezoNyango eliSebenzayo linokuphuhlisa isicwangciso somntu wesondlo sokuphucula impilo yamathumbu kunye ukulala iipateni.
Ukulala Kuchaphazela Impilo Yamathumbu
Ukungabi nayo i-microbiome yamathumbu eyahluka-hlukeneyo iye yanxulunyaniswa nezifo ezizimelayo, isifo sikaParkinson, kunye nemiba yempilo yengqondo efana nokuxhalaba kunye nokudakumba. Ukungalali ngokusempilweni kunxulunyaniswa nezifo ezininzi kunye nokuphazamiseka, kubandakanya:
- Iintlungu zesisu
- Infections
- Diabetes
- Izifo zengqondo
- Ukuphazamiseka kwemithambo-luvo
- Ukuxhalabisa
- ukudakumba
- Cancer
Utshintsho kwindlela yokulala ichaphazela inkqubo ye-nervous central kunye ne-immune system, echaphazela iinkqubo zamalungu ahlukeneyo. Ngokomzekelo, uphando lubonise ukuphazamiseka kwesisu, njenge-irritable bowel syndrome - i-IBS inokunxulunyaniswa nokunyuka. Ukulala kwe REM okanye inxalenye yesine yomjikelo wokulala xa kusenzeka iphupha elicacileyo. Kwisifo sikaCrohn okanye i-ulcerative colitis, ukusetyenziswa kwexesha elide lokuzivikela komzimba kunokubangela ukulala kakubi, ukungalali ngokwaneleyo, okanye ezinye iingxaki zokulala. Awona manqanaba anzulu obuthongo kuxa ingqondo kunye namathumbu zinxibelelana ukulungisa umzimba, ukubuyisela izondlo, kunye nokususa kunye nokukhulula i-toxins.
Ixesha lokulala
Ngexesha lokulala, amajoni omzimba avelisa iiprotheyini ezibizwa ngokuba zii-cytokines ezenza imisebenzi ngexesha lokusabela kokudumba, mhlawumbi ngokwanda okanye ngokuthintela ukudumba, kuxhomekeke kwiimfuno zomzimba. I-Cytokines inceda ukukhuthaza ukulala, ukulwa nokusuleleka, okanye ukuyeka ukuvuvukala kwizifo ezingapheliyo ezifana nesifo sikaCrohn okanye i-ulcerative colitis.
- Ukungalali ngokwaneleyo kuyitshintsha kakhulu imveliso ye-cytokine, kunye neeseli zokulwa nosulelo ziyancipha ngamanani xa ubuthongo bungekho, okwenza kube nzima ukuba umzimba ulwe nezifo kunye nokunciphisa ukhuseleko. Oku kwandisa impendulo yokuvuvukala kwaye igcina amajoni omzimba.
- Ukusetyenziswa kwempendulo engapheliyo okanye ixesha elide lokuzivikela komzimba kunokubangela ukuphazamiseka kokulala okanye ukuphazamiseka.
- Ezinye iziphazamiso ziquka ukukhula kwebhaktheriya emathunjini amancinci kunye nokudumba okubangelwa yi-microbiome engaqhelekanga okanye i-dysbiosis.
- Umsebenzi wokuthintela amathumbu uqala ukungasebenzi kakuhle, okukhokelela kwiibhaktheriya kunye neentsholongwane ezivuza kumjikelezo wegazi / amathumbu avuzayo, oko kubangela iimpendulo zomzimba.
Iindlela Zokuphucula Ukulala
Enye yeendlela eziphambili zokuphucula umgangatho wokulala kunye nempilo ye-gut microbiome kukuziqhelanisa nokucoceka kokulala okunempilo. Ngokutsho kwe Foundation National Foundation, abantu ngabanye kufuneka:
Nap Smart
- I-Naps inokuba yindlela enhle yokuhlaziya ingqondo nomzimba kunye nokuzalisa amanqanaba amandla emini.
- I-Naps ayenzi ukulala kancinci ebusuku.
- Gcina ukulala ukuya kwimizuzu engama-20-30 ukuze ufumane uncedo olufanelekileyo ngaphandle kokuphazamisa ukulala ebusuku.
Indawo yokulala eLungileyo
- Umatrasi we-ergonomic okhululekileyo kunye nemiqamelo.
- Amakhethini amnyama.
- Ubushushu phakathi kwama-60 kunye nama-67 degrees.
Yeka i-Electronics phambi kokulala
- Izibane ezikhanyayo ezivela kwiifowuni kunye nezikrini zingenza kube nzima ukulala ngokupheleleyo.
- Sebenzisa iwotshi enesibane esithambileyo sasebusuku kwaye ugcine igumbi lokulala lingenabuchwephesha.
Yenza iNkqubo yokuLala
- Thatha ishawa efudumeleyo, funda incwadi, okanye wenze izilula ezilula.
- Yakha indlela yokuphuma umoya ukuphumla ngaphambi kokulala ukubonisa umzimba ukuba lixesha lokulala.
Yiphephe iCaffeine kunye noTywala ngaphambi kokulala
- Ezi zinto zenza kube nzima ukuba ingqondo nomzimba uwele okanye uhlale ulele.
Ukutya njengoMayeza
Ucaphulo
Chabé, Magali et al. "I-Gut Protozoa: Abahlobo okanye iintshaba ze-Human Gut Microbiota?." Iimpawu kwi-parasitology vol. 33,12 (2017): 925-934. doi:10.1016/j.pt.2017.08.005
Deng, Feilong, et al. "I-gut microbiome yabantu abaphila ixesha elide." Ukuguga vol. 11,2 (2019): 289-290. doi:10.18632/aging.101771
UPhando lweBhaktheriya emathunjini: IKomiti yooGqirha kuNyango oluJongeneyo. (2019). "Iintsholongwane emathunjini: Yongeza impilo yamathumbu ngokutya okuSekwe kwisityalo,"
U-Ianiro, uGianluca, et al. "Indlela i-gut parasitome eyichaphazela ngayo impilo yabantu." Inkqubela phambili yonyango kwi-gastroenterology vol. 15 17562848221091524. 30 Epreli 2022, doi:10.1177/17562848221091524
Lozupone, Catherine A et al. "Iyantlukwano, uzinzo kunye nokomelela kwe-hut gut microbiota." Indalo vol. 489,7415 (2012): 220-30. doi:10.1038/indalo11550
Isifundo sokulala kunye neGut Microbiome: PLoS One. (2019). “Iyantlukwano ye-gut microbiome inxulunyaniswa ne-physiology yokulala ebantwini.
Ulwazi ngococeko lokulala: Isiseko sokulala seSizwe. (2019). "Ucoceko lokulala."
Vaishnavi, C. "Ukudluliselwa kwezityalo zamathumbu kunye nendima yayo kwi-sepsis." Ijenali yaseIndiya yebhayoloji yonyango vol. 31,4 (2013): 334-42. doi:10.4103/0255-0857.118870
by UGqr Alex Jimenez | Uvavanyo lweChiropractic, Ukulala Ucoceko
Ukulala okusempilweni kubalulekile ukuze ube namandla aneleyo, ukucinga kakuhle, kunye nokulawula uxinzelelo lwemihla ngemihla ngokuzithemba. Iipateni ezingapheliyo zokulala okungenampilo kunye/okanye ukungalali kunokukhokelela kwaye kube negalelo kwimiba eyahlukeneyo yezempilo. Oku kubandakanya ukudinwa emini, ukucaphuka, ubunzima bokugxila, ukulibaziseka kwexesha lokuphendula, ukugula rhoqo, kunye neengxaki zememori. Iingxaki zempilo yokulala zinokuba mbi ngakumbi ngobusuku ngabunye bokungaphumli kakuhle. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic ibonelela ngonyango, uqeqesho, kunye nezixhobo zokulungelelanisa kunye nokuphumla umzimba kunye nokubuyisela ukulala okunempilo.
Iingxaki zempilo yokulala
Ukungabikho kokulala kuphazamisa kwaye kunciphisa impembelelo ye-nerve kunye nokuhanjiswa kuwo wonke umzimba. Oku kunokukhokelela kwiingxaki zempilo ezinokubandakanya:
- Ukukhathala ngokweqile
- Inkohlakalo yengqondo
- Iimpendulo ezicothayo
- Iingxaki zokusebenza komzimba
- Ukungakwazi ukukhumbula
- Ukulala ngesondo
- Isigulo esinganyangekiyo
- Ngokuhamba kwexesha umngcipheko wokuphuhlisa imeko yezempilo eyingozi uyanda kwaye unokubandakanya:
- Ukuxhalabisa
- ukudakumba
- Igazi elonyukayo
- Diabetes
- Isistim somzimba esilula
- Stroke
- Ukuhlaselwa yintliziyo
- Ukuxhamla
Ukuhlala phezu
Kukho uphando oluthile olunxulunyaniswa nokuphuthelwa hyperarousal okanye imeko yokuhlala. Ngokuqhelekileyo iqala ngesiganeko esicinezelayo esibeka iinkqubo zomzimba, ezibangela ukungakwazi ukuphumla ngokupheleleyo. Ukungakhululeki komzimba kunye neempawu zeentlungu zinokubakho xa ingqondo nomzimba ungaphumli. Umzimba wonke unokuqina / uqina, ubangele iintlungu, iintlungu kunye neentlungu. Ukuqhubela phambili kweengxaki zempilo zokulala zomjikelezo kukhokelela kuxinzelelo olungakumbi.
IiNzuzo zokulala ngokusempilweni
Abantu abadala bafuna Iiyure ezisixhenxe ukuya kwezilithoba zokulala ubusuku ngabunye ukusebenza ngokugqibeleleyo. Iingenelo zokulala ngokusempilweni ziquka:
- Umsebenzi ophilileyo we-immune system.
- Ukulungiswa kwezicubu kunye nezihlunu ngokucokisekileyo.
- Ukukhumbula kunye nokukhumbula izinto kulula.
- Ukuphucula ukulawulwa kwe-insulin, ukunceda ukulawula iminqweno yokutya kunye nobunzima.
- Ulawulo olomeleziweyo lwe cortisol.
- Ukuphucula imo kunye nembonakalo.
Unyango lweChiropractic
Ukhathalelo lweChiropractic, i-massage, kunye nonyango lwe-decompression lunokunceda ukuphula umjikelo. Ukuqhawula inkqubo kuyimfuneko ekuncedeni umzimba ukuba uhlaziye kwaye uvuselele ngokufanelekileyo. Unyango lubuyisela umzimba ukuba uphumle; ukolula nokutsala izihlunu kwandisa ukujikeleza kwegazi, kunye nemiqondiso ephuculweyo yobuchopho exelela umzimba ukuba uphumle. I-chiropractor iya kuvavanya iipatheni zokulala zabantu kwaye iphakamise izisombululo ezahlukeneyo. Iinzuzo kubantu abanemiba yokulala ziquka:
- Inciphisa ukuxinezeleka kwezihlunu.
- Ivuselela ukujikeleza kwemithambo-luvo kunye nokuhamba kwegazi.
- Ikhulula umzimba wonke.
- Ukuphucula ukusebenza kwenkqubo ye-nervous central.
- Iphelisa iintlungu kunye nokungonwabi.
- I-chiropractor iya kunika oku kulandelayo:
- Iingcebiso zendawo yokulala.
- Ukolula kwasemva kunye nokuzivocavoca.
- Iingcebiso koomatrasi abaxhasayo.
- I-Ergonomics yomsebenzi, ikhaya, kunye nebhedi.
I-Chiropractic's Evolution
Ucaphulo
Hale, uDeborah, kunye noKatherine Marshall. “Ucoceko lokulala nokulala.” Ukhathalelo lwempilo yasekhaya ngoku vol. 37,4 (2019): 227. doi:10.1097/NHH.0000000000000803
Liu, Amy. "Uqeqesho Lokulala." Iingxelo zabantwana vol. 49,3 (2020): e101-e105. doi:10.3928/19382359-20200218-01
Yintoni Ukungalali nokungalali?www.nhlbi.nih.gov/health/sleepdeprivation#:~:text=Sleep%20deficiency%20is%20linked%20to,adults%2C%20teens%2C%20and%20children.
Yintoni Ekwenza Ulale? www.nhlbi.nih.gov/health/sleep-deprivation/body-clock
Indlela Ukulala Okuyichaphazela Ngayo Impilo Yakho www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
URiemann, uDieter. "Ucoceko lokulala, ukuphuthelwa, kunye nempilo yengqondo." Ijenali yophando lobuthongo vol. 27,1 (2018): 3. doi:10.1111/jsr.12661
by UGqr Alex Jimenez | Ukulala Ucoceko, Ucoceko loMgcini
Ukufumana ukulala usempilweni kunokuba nzima xa ujongene neengxaki zomqolo okanye ukubuyisela emva kokuhlinzwa. Kunokuba nzima, ukuba akunakwenzeka, ukufumana kwaye uhlale ukhululekile ixesha elide ngokwaneleyo ukuba ulale kumatrasi osicaba oqhelekileyo. Kufanelekile ukuqwalasela ibhedi ehlengahlengiswayo njengenye indlela. Ngenxa yokuphila kwabo kunye nelelo ze zempilo, ezi bhedi zikhula ekuthandeni ukuhlangabezana nomqolo womntu, ukuma, kunye neemfuno zokulala.
Ibhedi ehlengahlengiswayo
Umbhede olungelelanisiweyo unokuphakamisa kwaye unciphise ukuqhelaniswa kwe-mattress kwii-angles ezahlukeneyo, ukuvumela umzimba ophezulu ukuba uphumle kwindawo encinci, njenge-30 ukuya kwi-45 degrees, kunye nenkxaso phantsi kwamadolo njengoko begoba nge-angle encinci. Umzimba unokuziva ungcono kwindawo ethambekele okanye ethe tye endaweni yokuba ulale phantsi. Abantu abaneengxaki zomqolo okanye zentamo okanye iimeko ezidibeneyo ezifana ne-arthritis yegxalaba baye babika ukuba baziva bengcono kule ndawo.
Iimbonakalo
Inani lohlengahlengiso liyahluka ukusuka kwimodeli ukuya kwimodeli. Iimpawu ezikhoyo ziquka:
- Ukuqina okuhlengahlengiswayo kumqolo ophantsi / indawo ye-lumbar.
- Uhlengahlengiso lunokwenziwa ngolawulo olukude.
- Abanye banikezela ngeenketho zokuphulula.
- Zero ubunzima -I-NASA yavelisa indawo yomxhuzulane oyi-zero ukunciphisa uxinzelelo koosomajukujuku ngexesha lokumka. Kule ndawo, intloko kunye namadolo aphakanyiswa ngaphezu kwentliziyo, okwenza umzimba ungabi nasisindo.
- Iibhedi ezilungelelanisiweyo zithengiswa ngesingle, ukumkanikazi, kunye nobukhulu benkosi.
- Ukwahlulwa kokumkanikazi kunye nobukhulu benkosi kuvumela ukuba useto lube ngokwezifiso kwicala ngalinye lebhedi.
benefits
yayirhona
- Abantu baseMerika abangaphezu kwezigidi ezingama-90 bayarhona xa belele.
- Oyena nobangela wokurhona kukuvaleka koqhoqhoqho xa ulele, nto leyo enokubangelwa izinto ezininzi, kodwa ubukhulu becala bubunzima bentamo kuqhoqhoqho, nto leyo ethintela umntu ukuba angaphefumli kakuhle.
- Ibhedi elungelelanisiweyo ivumela indawo ethambekele kuyo, ukunciphisa uxinzelelo kuqhoqhoqho, ukunciphisa ukurhona, kunye nokuvumela ukulala okupholileyo.
Isifuba
- I-asthma inokuphazamisa ukulala okunempilo kwaye yenza ukuphefumla nzima ebusuku.
- I-COPD kunye neemeko zemiphunga ezingapheliyo zinokuba mbi ngokuhamba kwexesha, zichaphazela umgangatho wokulala.
- Ukulala phantsi kudla ngokucaphukisa ezi meko zemiphunga.
- Ukulala ngentloko kunye neenyawo kwindawo ephakanyisiweyo kwenza ukuphefumla kube lula.
Iimpawu
- Ukuma okungenampilo kubangela ukuba buhlungu, ukuqina, ukuqina, intloko ebuhlungu, kunye neminye imiba yezempilo.
- Iibhedi ezihlengahlengiswayo zibonelela ngenkxaso ye-postural kumqolo kwaye inokuphucula i-posture kunye nokwandisa impilo yonke.
Iingxaki zangasemva
- I-80% yabantu bajongana nemiba eyahlukeneyo kunye neempawu zangemuva.
- Iibhedi ezilungelelanisiweyo zibonelela ngenkxaso kunye nokulungelelaniswa komqolo ngokuvumela i-mattress ukuba ihambelane ne-contours yomzimba.
- Oku kunokuthintela i-sciatica, ivumela imithambo-luvo ukuba iphumle kwaye iphumle ngaphandle koxinzelelo lomzimba olongezelelweyo.
- Kulabo abane-sciatica, iintlungu zingancitshiswa ngokusebenzisa indawo ephakanyisiweyo yomlenze ukukhupha uxinzelelo kwiimbilini kunye nokwandisa ukujikeleza.
- Ukuthoba ibhedi phezulu naphantsi kunokuncedisa ukolula umva.
Ukugonywa
- Ibhedi elungelelanisiweyo inokunceda ngemiba yokwetyisa.
- Indawo ethambekele kuyo ithintela ukungagayeki kunye ne-asidi reflux kwaye inceda umzimba usebenze ngokufanelekileyo ukutya.
- Ukunyuswa kwee-intshi ezintandathu kuyacetyiswa ukuba kwandiswe ukugaya.
- Abantu abaya kulala begcwele isisu kufuneka baphakamise ukuthambekela njengoko kukho umsebenzi wokwetyisa.
Ukudumba, ukuDumba, kunye nokuBuyisa ukwenzakala
- Xa ujongene nokulimala kwe-neuromusculoskeletal, oogqirha bahlala bencoma ukuphakamisa inxalenye eyonzakeleyo yomzimba ukukhawuleza ukubuyiswa.
- Umzekelo ukuphakamisa iinyawo kunye nokugcina ukuphakama ixesha elithile.
- Ibhedi elungelelanisiweyo iphakamisa okanye iphakamisa i-mattress kwaye iphakamise imilenze ngelixa igcina indawo yokulala engathathi hlangothi / yendalo.
Ukukhulelwa
- Utshintsho lomzimba kunye nehomoni ngexesha lokukhulelwa lunokubangela iimpawu zokungakhululeki ngasemva, i-sciatica, imiba yokujikeleza, kunye nokudumba.
- Abasetyhini abakhulelweyo banokusebenzisa indawo ye-gravity ye-zero ukunciphisa ukudumba, ukunciphisa iintlungu zangasemva, kunye nokuphucula ukujikeleza.
- Esi sikhundla senza ukuba ukulala ngasemva kukhuseleke kumama nosana.
Abantu ngabanye kufuneka baphande ngazo zonke izimbo kunye neempawu ezikhoyo ukuze bafumane oko kubasebenzelayo.
Ishumi leeNzuzo
Ucaphulo
U-Ancuelle, uVictor, kunye nabanye. "Iimpembelelo zomandlalo olungelelanisiweyo kwiintlungu ze-musculoskeletal kunye nomgangatho wokulala kubadala beziko." Inzululwazi yokulala (Sao Paulo, Brazil) vol. 8,3 (2015): 115-20. doi:10.1016/j.slsci.2015.08.004
Söderback, mna, kunye no-A Lassfolk. "Uncedo lweendlela ezine zokuvavanya izibonelelo zeebhedi ezihlengahlengiswa ngombane ngokunxulumene neendleko zabo." Ijenali yamazwe ngamazwe yovavanyo lobuchwepheshe kukhathalelo lwempilo vol. 9,4 (1993): 573-80. doi:10.1017/s0266462300005493
Tetley, M. "Indlela yemvelo yokulala kunye nokuphumla: indlela ye-anthropological kunye ne-zoological kunyango lweentlungu ezisezantsi kunye namalungu." BMJ (uphando lwezonyango) vol. 321,7276 (2000): 1616-8. doi:10.1136/bmj.321.7276.1616
Verhaert, Vincent, et al. "I-ergonomics kuyilo lwebhedi: impembelelo yokulungelelaniswa komqolo kwiiparamitha zokulala." Ergonomics vol. 54,2 (2011): 169-78. doi:10.1080/00140139.2010.538725
by UGqr Alex Jimenez | Ukulala Ucoceko, Unyango lokuthotywa koMnqonqo
Sciatica Ukulala: Ukungalali kakuhle kunokushiya umzimba uziva uvaliwe kwaye ungakwazi ukusebenza. Ukungalali ngokwaneleyo kunokunciphisa impilo, kunciphise umsebenzi okanye imveliso yesikolo, kwaye kubangele ukudinwa. Ukuba iba yinto engapheliyo, inokuba neziphumo ebezingalindelekanga ezimandundu kwingqondo nasemzimbeni ezibandakanya:
Sciatica Ukulala
Xa ulele, izikhundla ezithile / ii-postures zinokubeka uxinzelelo olongezelelweyo kumqolo, ukucaphukisa i-nerve. Ezona ndawo zokulala zigcina igophe lendalo lomqolo kwaye zahlukile kumntu wonke. Ngokomzekelo, abantu abaninzi balala ngecala. Abaqali ukulala ngale ndlela, kodwa baphelela kwicala labo kwaye bavuke bebuhlungu ukufumana i-sciatica yabo ivutha. Abanye abantu banokujika kwicala elithile, kwaye iimpawu ziyaphela okanye zimke.
kwizikhundla
Eyona ndawo ilungileyo yokulala yomntu omnye isenokungabi yeyona ilungileyo komnye. Oku kuninzi kuxhomekeke ekubekweni kokulimala / ukuxinwa okunokuthi kuchaphazele indlela izikhundla ezithile zokulala ezisebenza ngayo, zingabangela zimpawu, ngelixa ezinye iindawo zokulala zivelisa zonke iintlobo zeempawu, ngakumbi intlungu. Abantu ngabanye banconywa ukuba balale kwindawo esebenza kuyo, babonelelwe nge-posture echanekileyo.
Amacala okulala
- Abalali becala bayacetyiswa ukuba babeke umqamelo phakathi kwamadolo abo ukuze balale ngokusempilweni kunye neziphumo zokuthintela iintlungu.
- Umqamelo phakathi kwemilenze unceda ukuthintela ukujijeka.
- Umqamelo oqinileyo uya kusebenza okanye umqamelo othambileyo ugoqwe phakathi.
- Kukwacetyiswa ukuba uqwalasele umcamelo omncinci phantsi kwesinqe ukuze ugcine ulungelelwaniso phakathi kweembambo, umlenze, kunye nomqolo.
AbaLali ngasemva
- Abalele ngasemva banokuzuza kwi-pillow phantsi kwamadolo ukugcina i-curve engathathi hlangothi yomqolo.
- Oku kugcina imilenze iphakamile kancinci inceda ukukhusela imilenze ekuthambekiseni i-pelvis kwaye ikhuphe umnqonqo ngaphandle kokungathathi hlangothi.
- Abantu abalala ngomqolo kodwa baphelela kwicala labo, bayacetyiswa ukuba basebenzise umqamelo omkhulu okanye umqamelo womzimba zibekwe ecaleni zijika ukunqanda oku.
Ukulala Kwesisu Akukhuthazwa
- Iintlungu zeSciatic zinokuba mbi ngakumbi xa ulala ngesisu.
- Ukulala ngesisu kunokuwa umqolo kunye ne-pelvis njengoko kungekho nkxaso ngaphantsi. Oku kubangela umonakalo kwimithambo-luvo, ukwandisa iimpawu kunye namanqanaba entlungu.
- Zama ukuphepha ukulala ngesisu de i-nerve ye-sciatic iphile okanye uzame ukuqeqesha umzimba ukuba ulale ngecala okanye ngasemva.
Ukunyanzeliswa koMnqongo oNgekho ukuSebenza kunokuncedisa iimpawu zokulala ze-Sciatica
Unyango olungelulo utyando lokuthotywa kwe-spinal decompression lukhulula uxinzelelo kwi-nerve ye-sciatic, umqolo, kunye nezihlunu ezijikelezileyo ngokutsala / ukuzolula ngokunyuka okuncinci. I-decompression idala uxinzelelo olubi ngaphakathi kweediski ezikhukula indawo kunye nobuninzi bezondlo ukuze kusebenze kwaye kukhawuleze impendulo yokuphilisa.
- Iqela le-chiropractic ye-physical therapy lisebenzisa izixhobo zonyango eziqhutywa ngeemoto ezineenzwa ezidityaniswe nenkqubo yoncedo lwekhompyuter ukwenza inkqubo.
- Izixhobo zenzelwe ukulungelelanisa amandla okutsala ngokufanelekileyo ukukhusela ukuxhathisa kwemisipha.
- Itheyibhile ehlengahlengiswayo ivumela ukuba umqolo wolulwe kwii-angles ezahlukeneyo ukujolisa kuzo zonke iindawo zangasemva.
Ukunciphisa uxinzelelo kwiNerve ye-Sciatic
- I-Decompression yolula i-nerve kwaye yonyusa isithuba esijikeleze i-nerve edibeneyo kunye ne-inflamed.
Uncedo Lwezinhlungu
- I-Decompression ikhulula i-tension kwi-tension, spasming, okanye imisipha eyenzakeleyo.
- Ivuselela inkqubo yemithambo-luvo ukukhulula izibulali-ntlungu zendalo zomzimba.
- Ukuphiliswa kwezicubu zomgogodla kumanzi, iiseli, kunye nezinye izinto ezingena kwizicubu ezonakalisiweyo.
Ibuyisela iDisc kunye noLungelelwaniso oluDityanisiweyo
- Ukunciphisa ukulungelelanisa amalungu kunye neediski, ukukhusela intlungu, ukuvuvukala, ukuhamba / iingxaki zokuguquguquka, kunye nokungasebenzi.
Ikhuthaza Ukulala
- Kukho i-toxins emzimbeni, i-decompression ibangela ukuba ezi tyhefu zikhutshwe.
- Oku kubangela ukudinwa kuba umzimba udinga ixesha lokulungelelanisa emva kokugxotha amandla angalunganga.
- Emva kwexesha elifutshane, amanqanaba amandla aya kubuya.
- The Uxinzelelo ikhulula umzimba wonke nto leyo evumela ukuba ulale ngokuphumla.
YOKWENZA
Ucaphulo
UKim, uShin Hyung et al. "Izinto ezinobungozi ezinxulumene nokulala kweklinikhi kwintlungu engapheliyo ye-back back: uhlalutyo lokubuyela kwisibhedlele saseyunivesithi eKorea." Ijenali yaseKorea yeentlungu vol. 28,2 (2015): 137-43. doi:10.3344/kjp.2015.28.2.137
Radwan, Ahmed, et al. “Impembelelo yoyilo olwahlukileyo lwematrasi ekukhuthazeni umgangatho wokulala, ukunciphisa iintlungu, kunye nokulungelelaniswa komqolo kubantu abadala abanentlungu okanye abangenamqolo; ukuphononongwa okucwangcisiweyo kwezilingo ezilawulwayo. " Impilo yokulala vol. 1,4 (2015): 257-267. doi:10.1016/j.sleh.2015.08.001
USantilli, uValter, kunye nabanye. "Ukunyanzeliswa kweChiropractic kunyango lweentlungu ezibuhlungu ezibuhlungu kunye ne-sciatica kunye ne-disc protrusion: uvavanyo lweklinikhi olungahleliwe, oluyimfama oluphindwe kabini olusebenzayo kunye nokulinganisa ukuguqulwa komgudu." Ijenali yomqolo: ijenali esemthethweni yeNorth American Spine Society vol. 6,2 (2006): 131-7. doi:10.1016/j.spinee.2005.08.001
by UGqr Alex Jimenez | Ukuhamba kunye nokuguquguquka, Ukulala Ucoceko
Ukulala okusempilweni kunendima ebalulekileyo kwimpilo yonke yomzimba, njengoko kuqinisekisa ukukhula kwezihlunu, ukuchacha, kunye nokuthintela ukugula. Oku kuyinyani ngakumbi ekhaya DI Ewe' abathanda ukomelela, amagorha eempelaveki, iimbaleki, kunye nabantu abasebenzayo ngokwasemzimbeni. Xa ulele, umzimba ungena kwimodi yokubuyisela, ukhulula amahomoni kunye nezinye iikhemikhali ukulungisa nokubuyisela izihlunu. Ukulala okunempilo ebusuku kunika ukuphumla kwengqondo kunye nomzimba okufuneka usebenze kwinqanaba elifanelekileyo.
Ubuthongo obusempilweni
Ukulala kubalulekile ukuze uchache xa usenza umthambo. Oku kunokuba ngumsebenzi wokwakha, umthambo, ukwenza isitiya, ezemidlalo, ukulungisa umhlaba, nawuphi na umsebenzi osebenzisa ubunzima bomzimba okanye osebenza ngokuchasene nohlobo oluthile lokuxhathisa. Izihlunu azikwazi kuzilungisa kakuhle ngaphandle kokulala ngokwaneleyo. Ukulala kunceda izihlunu ekukhululeni iiprotheyini zokwakha amino acids, ebanceda bakhule ngokomelela nokomelela.
- Ihomoni yokukhula ikhutshwa ngexesha lokulala kwe-non-REM evuselela ukukhula kwezicubu kunye nokulungisa izihlunu.
- Ngexesha I-REM okanye ukulala ngokukhawuleza kwamehlo, uxinezeleko lwegazi luyehla, ukuphefumla kucotha kuze kube nzulu, ingqondo iyaphumla, nokuhanjiswa kwegazi kwizihlunu kuyanda, kuzondla ioksijini nezondlo.
Ukulala Okungenampilo
Ukulala kugcina izihlunu zibukhali, ulungelelwaniso, ukusebenza kunye neepatheni zokushukuma kwezihlunu eziphucula ukusebenza komzimba. Umzimba kufuneka ulale ubuncinane iiyure ezisi-7 ngobusuku ukuze izihlunu zikhule kakuhle. Ukungalali ngokusempilweni kunciphisa umsebenzi weprotein synthesis kwaye kwandisa umsebenzi wokuthotywa okukhokelela ekulahlekeni kwezihlunu.
Ukulala Kancinane Kukhokelela Ekutyeni Okungakumbi
Utshintsho lweHormonal lwenzeka xa umzimba ulala kancinci, nto leyo ebangela ukuba abantu bazive belambile rhoqo, okonyusa umthamo wokutya okuthathwayo kuba emva kokutya, umzimba awuziva uhluthi kwangoko, ngoko umntu uyaqhubeka nokutya. Ngaphandle kokulala, umzimba wehlisa ukuveliswa kwehomoni ebonisa xa umzimba uzele kwaye isebenze ihomoni ebangela indlala. Ukungalali ngokwaneleyo kukwathoba uvakalelo lomzimba kwi-insulin. Ngenxa yoko, i-fuel muscle iglycogen ayizaliswa ngokwaneleyo. Ngaphandle kokubuyiselwa rhoqo kwe-glycogen, abantu banamandla amancinci, ukuvalelwa kwe-insulin kuncipha, kwandisa umngcipheko wesifo seswekile.
WeMpilo yeMpilo
Ukulala okungekho mpilweni kukwachaphazela impilo yomzimba jikelele. Abantu abangaphiliyo ukulala banomngcipheko owongeziweyo wokukhula:
UkuBumbiswa kweBhunga
Isondlo Ngaphambi Kokulala
Iisnacks zasebusuku
- Uphando lufumene ukuba ukutya okuthile okuqulethe zama or melatonin inokunceda ngokulala.
- Ezi ziquka I-turkey, iibhanana, ubisi, irayisi, i-grapefruit, i-oats, i-cherry, i-walnuts, kunye ne-almonds.
Nciphisa iiCarbohydrates phambi kokulala
- Ukutya ukutya okutyebileyo kwecarbohydrate ngaphambi kokulala kunokuphazamisa ukusebenza kwehomoni yokukhula ngexesha lokulala.
Nciphisa okanye Susa emva kwemini kunye neCaffeine yangokuhlwa
- I-caffeine inokuphazamisa ubuthongo, ngamanye amaxesha ngaphandle kokwazi.
- Kuphephe ukutya okune-caffeine okanye iziselo ngaphambi kokulala.
Susa iziselo zamandla
- Ezi ziselo zinokuqulatha amanqanaba aphezulu e-caffeine kunye nezinye izinto ezinokubangela ukugqithisa.
- Le meko i-hyper-active inokubangela ukuba abantu behle ekusebenzeni.
- Ukusetyenziswa ngokugqithisileyo kweziselo zamandla iye yanxulunyaniswa nemiphumo emibi, kuquka ukubethwa, ukuxhuzula nokufa.
Ukuphelisa iswekile
- Iswekile inyusa iswekile yegazi, nto leyo ibangela ukuba i-pancreas ikhuphe i-insulin, iphembelela iiseli ezibangela ukuvuselela ngamandla.
- Ukuphelisa iswekile emva kokutya kunokunceda umzimba ulale.
Ucaphulo
Dattilo, M et al. "Ubuthongo kunye nokubuyisela imisipha: isiseko se-endocrinological kunye ne-molecular ye-hypothesis entsha nethembisayo." Iingqikelelo zonyango vol. 77,2 (2011): 220-2. doi:10.1016/j.mehy.2011.04.017
Morselli, uLisa et al. "Indima yexesha lokulala kulawulo lwe-glucose metabolism kunye nomdla wokutya." Eyona ndlela yokwenziwa nophando. I-endocrinology yeklinikhi kunye nemetabolism vol. 24,5 (2010): 687-702. doi:10.1016/j.beem.2010.07.005
UMurray, uBob, kunye noChristine Rosenbloom. "Izinto ezisisiseko ze-glycogen metabolism kubaqeqeshi kunye nabadlali." Uphononongo lwezondlo vol. 76,4 (2018): 243-259. doi:10.1093/nutrit/nuy001
by UGqr Alex Jimenez | Disc Disc, Ukulala Ucoceko, Unyango lokuthotywa koMnqonqo
Ukulala nge-disc bulging kunokuba ngumngeni ukuba umzimba ufezekise ukuphumla okufanelekileyo. Kwaye ukulala ngendlela engafanelekanga kunokongeza uxinzelelo kumqolo, kwenze iqhuma libe libi ngakumbi, elinokubangela ukuntyiloza, ukuba ndindisholo, iintlungu kunye neengxaki zokugaya ukutya. Oku kunokuphazamisa umjikelezo wokulala kwaye kuthintele ukuphulukiswa okufanelekileyo kokulimala komgogodla.
Ukulala NgeDiskhi Eliqhumayo
Xa ulele, iintlungu ezininzi zomqolo zenzeka kwi-lumbar okanye ezantsi kumqolo, kwenye yeendawo ezimbini apho umqolo udibana ne-pelvis. Malunga ne-95% ye-herniations esezantsi yomqolo eyenzekayo I-L4-L5 inxalenye yomgogodla okanye i-L5-S1 Umdibaniso weLumbosacral. Naziphi na iintlungu ezingasemva zinokujika zibe ngumjikelo okhohlakeleyo we:
- Ubuthongo obungahambelaniyo
- Ubuhlungu obungapheliyo
- Ukukhathala okungapheliyo
- Ukutshatyalaliswa
- Umsebenzi/ukwenziwa kwesikolo
- ukutyeba
- Diabetes
- Igazi elonyukayo
- Ukuthotywa kwenkqubo yamajoni omzimba
- Iingxaki zempilo yengqondo
- ukudakumba
Ukulala nge-disc bulging kufuna ukugcina iindlebe, amahlombe, kunye nezinqe zilungelelaniswe ukuze ugcine umqolo uhambelana.
Ukulala ngomqolo
Ukulala ngasemva kwenziwa ngokuchanekileyo yeyona ndlela ilungileyo yokulala ngenxa yempilo yomqolo. Into ebalulekileyo kukuqinisekisa ukuba umqolo wonke uyaxhaswa xa ulele. Ukuba kukho isithuba okanye isithuba phakathi komandlalo kunye nomqolo, ubunzima kunye nobunzima bunyanzelela ukuba umqolo wehle ngendlela engeyomvelo ukuze ugcwalise indawo. Oku kunokubangela umva ubuhlungu bemisipha, ukulimala, kunye ne-sciatica. Umqamelo obhityileyo, ingubo, okanye itawuli ingasetyenziselwa ukugcwalisa indawo, ukunika umqolo inkxaso oyifunayo. Abalele ngasemva banokuzuza kwakhona kumqamelo okanye ezimbini phantsi kwamadolo ukuphakamisa imilenze kunye nokunceda ukugcina ijika lendalo lepine.
Ukulala ngecala
Abalali becala banokuzama ukutsala imilenze ukuya esifubeni, nokubeka umqamelo phakathi kwamadolo inokubonelela ngokukhululeka xa ulala nge-disc bulging. Ukutsala imilenze phezulu kwindawo yomntwana kunokunciphisa uxinzelelo kwiidiski. Kuyacetyiswa ukuba utshintshe amacala ukugcina umqolo ulungelelene. Oku kunceda ukugcina ukulungelelaniswa kwe-hip, okunceda ukugcina umqolo kwindawo engathathi hlangothi.
Ukulala Ngesisu
Kunconywa ukuba ugweme ukulala ngesisu. Oku kutsalela umnqonqo ezantsi kwigophe elingeyondalo elinokubangela kunye nokwandisa iintlungu zangasemva. Kubantu abalala ngokwendalo esiswini, kuyacetyiswa ukuba babeke umqamelo phantsi kwesinqe kunye namazantsi esisu ukuthintela indawo engaqhelekanga yomqolo.
Uncedo lweChiropractic
Ukusebenzisa indawo yokulala echanekileyo kunokubonelela ngentlungu kunye nokuphumla ngokucokisekileyo. Nangona kunjalo, ukulala kunye ne-disc ye-herniated kude nento efunekayo ukuze ubuyele kwindlela yokulala eqhelekileyo enempilo. Oku kuxhomekeke kwindawo ye-disc bulging, ubukhali, kunye nonobangela. I-chiropractor inoku:
- Khangela unobangela.
- Ukuphelisa iintlungu.
- Nceda uphilise i disc disc.
- Ukulungelelanisa umqolo.
- Gcina ukukhululeka kwexesha elide ngaphandle kokuphindaphinda.
- Nceda umntu aphuhlise indlela yokulala neyokubeka kwindawo efanelekileyo.
UkuBumbiswa kweBhunga
Ukulala kunye nokuKhula kweHormone ebantwaneni
Ukukhula, kuyo yonke iminyaka, kulawulwa ngokuyintloko iHymmone yokukhula. Ihomoni ilawulwa yi hypothalamus kwaye pituitary idlala elidlala indima ebalulekileyo ebuthongweni. Ihomoni yokukhula ifunyenwe:
- Ifikelela incopho ngexesha lokuqala kobuthongo obunzulu.
- Kukho iincopho ezininzi ezincinci kwamanye amanqanaba okulala.
- Abo banokulibaziseka ekuqaleni kobuthongo obunzulu baye balibazisa ukunyuka kwamanqanaba ehomoni yokukhula.
Ukuze abantwana bakhule kufuneka babe namanqanaba afanelekileyo ehomoni yokukhula. Oku kuthetha ukuba kufuneka babe nayo ubungakanani obufanelekileyo bokulala ukwakheka komzimba okufanelekileyo. Uphando lufumene ukuba ukunyuka kwamanqanaba okulala kubangele ubunzima obuncinci be-fat mass kunye nepesenti encitshisiweyo yamafutha omzimba okuvumela ukuba imizimba yabo ikhule.
Ucaphulo
Al Qaraghli MI, De Jesus O. Lumbar Disc Herniation. [Ihlaziywe ngo-2021 ngo-Agasti 30]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK560878/
Desouzart, Gustavo et al. 'Iimpembelelo zeNdawo yokulala kwiNzululwazi yaBantu abadala abaSebenza ngoMzimba: Uphononongo oluLawulwayo lokuLinga. Ngo-1 kaJanuwari 2016: 235 - 240.
Kose, Gulsah et al. "Umphumo weentlungu ezisezantsi kwiMisebenzi yemihla ngemihla kunye noMgangatho wokulala kwizigulane ezine-Lumbar Disc Herniation: i-Pilot Study." Ijenali yeNeuroscience Nursing: Ijenali yoMbutho waseMelika wooNeuroscience Nurses vol. 51,4 (2019): 184-189. doi:10.1097/JNN.0000000000000446
Sener, Sevgi, kunye no-Ozkan Guler. "Idatha yokuzimela ngomgangatho wokulala kunye neempawu zengqondo kwizigulane ezineentlungu ze-myofascial kunye ne-disc displacement ngokubhekiselele kulawulo lwe-asymptomatic." Ijenali yeHlabathi yeProsthodontics vol. 25,4 (2012): 348-52.
by UGqr Alex Jimenez | Ukulala Ucoceko
Abantu bathetha ngendlela abangalali ngayo kakhulu ngenxa yokuba kuninzi ekufuneka bekwenzile kwaye banokusebenza / basebenze kuphela kwiiyure ezi-5 okanye ezi-6 zokulala kwaye bayamangaliswa xa behlakulela iingxaki zempilo ezinzulu kunye nemiba yempilo yengqondo. Noko ke, ukungalali ngokwaneleyo yinto enkulu. Ukunciphisa umzimba kunye nengqondo ukulala ngokufanelekileyo kukhokelela kuzo zonke iintlobo zeengxaki zempilo ezibandakanya:
- Ukudinwa emini
- Ukutshatyalaliswa
- Ubunzima bokugxila kunye nokucinga ngokucacileyo
- Imiba yememori
- Libazisekile ixesha lokuphendula kunye nempendulo
- Isistim somzimba esilula
- Ukunciphisa libido
Ngokuhamba kwexesha iziphumo ezibi ziba mandundu, zonyusa umngcipheko weemeko zonyango ezinzima ezibandakanya:
- Ukuxhalabisa
- ukudakumba
- Diabetes
- Igazi elonyukayo
- Stroke
- Ukuhlaselwa yintliziyo
- Ukuxhuzula Ebusuku
Chiropractic
I-Chiropractors igxininise kwimpilo yomzimba wonke, iingcali kwiinkqubo ze-musculoskeletal, kwaye zithatha iindlela ezininzi zokunyanga ukukhathala kunye nokungalali ngokwaneleyo. Banokunceda ngeengxaki zokulala kunye nezinye izinto zempilo ngokubuyisela umzimba kukulungelelaniswa / ukulinganisa, ukuphucula ukujikeleza, ukuhamba kwamandla e-nerve, kunye umsebenzi wesistim. Oku kubandakanya ukulungiswa kwe-chiropractic kunye ne-massage yonyango.
Uhlengahlengiso lomqolo
- Ukungahambi kakuhle komqolo wesibeleko kunokuba negalelo kwimiba yokuphefumla kunye nokungena ebuthongweni obunzulu.
- Uhlengahlengiso lomqolo lunokunceda ngokulala okungcono.
Uhlalutyo lokuma kunye neeNdawo zokulala
- Ukuma yinxalenye ebalulekileyo yempilo efanelekileyo, ngakumbi xa uphefumla ngokuchanekileyo.
- I-chiropractor inokuhlalutya kwaye ilungise nayiphi na i-posture misalignments.
- Basenokucebisa ukuba ungalala njani na, ukuze indlela yomoya ingavaleki ebusuku.
Imiba yeMpilo
- Isindululo sokudinwa kunye nokungalali ngokwaneleyo kukunciphisa umzimba ukuba ukhuluphele okanye utyebile.
- Umqeqeshi wezondlo oqeqeshiweyo okanye umqeqeshi wezempilo unokunceda ukuphuhlisa ukutya okunempilo kunye neendlela zokuphila.
Uxinzelelo oluncinci kunye nokulala okuninzi
Ukudityaniswa kohlengahlengiso lomqolo kunye ne-massage yonyango inokuvelisa izibonelelo ezibalulekileyo zokunceda ukugcina umzimba usempilweni. Uhlengahlengiso lwe-Chiropractic lufunyenwe ukukhulula i-hormone yokunciphisa uxinzelelo njenge yioxytocin kwaye neurotensin. Kwaye i-massage yonyango ibonakaliswe ukuphucula ukungonelanga iipatheni zokulala, njengo:
- Khululeka umzimba
- Ukunciphisa uxinzelelo
- Ukunciphisa uxinzelelo lwemisipha olubangela ukungazinzi
- Ukuphelisa iintlungu kunye nokungonwabi
- khulula iihomoni ezintle
- Yandisa ukuhamba
UkuBumbiswa kweBhunga
Ukunqongophala kokulala kwenza kube nzima ukulahla amafutha
- Ukulala okungaqhelekanga kuphosa imijikelo ye-ghrelin kunye ne-leptin, okwenza umzimba ulambe.
- Ukulala kancinci kuye kwadityaniswa nokutya kakhulu, ukwandisa umthamo wamandla.
- Ukulala kancinci kunokubangela ukunciphisa Inqanaba le-basal Metabolic ukuya kutsho kuma-20%, ukunciphisa isiphumo samandla siphelele.
- Ukudinwa nako kunciphisa iintshukumo ezizenzekelayo, ukunciphisa isiphumo esipheleleyo samandla.
Ucaphulo
UJamison, uJennifer R. "Insomnia: ngaba i-chiropractic inceda?." Ijenali ye-manipulative kunye nephysiological therapeutics vol. 28,3 (2005): 179-86. doi:10.1016/j.jmpt.2005.02.013
UJehan, uShazia et al. "I-Apnea yokulala ephazamisayo kunye nokutyeba kakhulu: iimpembelelo kwiMpilo yoLuntu." Amayeza obuthongo kunye nokuphazamiseka: Ijenali yamazwe ngamazwe vol. 1,4 (2017): 00019.
UKashani, uFahimeh, kunye noParisa Kashani. "Impembelelo yonyango lwe-massage kumgangatho wokulala kwizigulana ezinomhlaza wamabele." Ijenali yaseIran yophando lokonga kunye nokubelekisa vol. 19,2 (2014): 113-8.
Kingston, Jana et al. "Uphononongo loncwadi malunga ne-chiropractic kunye nokulala." Ijenali yamayeza e-chiropractic vol. 9,3 (2010): 121-6. doi:10.1016/j.jcm.2010.03.003
