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 | 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
by UGqr Alex Jimenez | Ukulala Ucoceko, istres
Ukusetwa kwakhona kweChiropractic: Ukuhamba akukho lula uhlengahlengiso njengoko kuphazamisa iwotshi yangaphakathi yomzimba. Xa ubhabha nje iiyure ezi-3, umzimba unokuqalisa ukuba neempawu ezifana nezi:
- Ukukhathala
- Ukudideka
- ugwayi
- Intlungu edibeneyo neyomzimba
- Ubunzima
- Iingxaki zesisu
- I sizathu
- Walamba
- imvakalelo embi
Akukuphela nje ukuba inqwelomoya ingumceli mngeni womzimba, kodwa kunjalo nemigca emide, i-backed-up traffic, imithwalo elahlekileyo, njl. ukusetha kwakhona kwe-chiropractic kunokunceda ukubuyisela ukulinganisela komzimba kunye namanqanaba amandla.
Ijet lag
Ijet lag kwenzeka xa ummandla wobuchopho owaziwa ngokuba yi-hypothalamus okanye iziko elilawula imijikelo yokulala, ukuthanda ukutya, kunye nobushushu. ingxabano notshintsho lokuhamba. Uvavanyo olusuka kubasebenzi benqwelomoya bamazwe ngamazwe lufumanise ukuba nangona beqhele ukuhamba ngenqwelomoya ixesha elide:
- I-90% yayinokudinwa kwiintsuku ezintlanu zokuqala.
- I-94% yayinqongophele amandla / inkuthazo.
- Ama-93% aye aphukelwa bubuthongo.
- I-70% yayinemiba yendlebe, impumlo, okanye umqala.
Izazinzulu ziqikelele ukuba kuthatha usuku olupheleleyo ukuchacha kwiyure nganye yomahluko wexesha. Umkhombandlela ohanjiweyo unokuchaphazela ukuba zibukhali kangakanani na iimpawu kuba kulula ukuba umzimba ulibazise iwotshi yangaphakathi kunokuba uyikhawulezise. Ukuhamba empuma kunzima kakhulu emzimbeni xa kuthelekiswa nokuhamba ngasentshona.
Iindlela zokunciphisa iziphumo
Ukuzilolonga
- Yenza umthambo ngokucokisekileyo kusuku ngaphambi kokuba ubhabhe.
- Ayinamsebenzi; inokuba yiyure kumatshini oyi-elliptical, i-mile jog, okanye ukuqubha ngamandla.
- Injongo kukwenza inkqubo ye-lymph ihambe ukunceda ukuthintela nokudumba emilenzeni, ezandleni kunye ne-toxins egungxulwayo emzimbeni.
Thatha uhambo ngeyure nganye
- Zama kwaye uvuke kube kanye ngeyure kuhambo olude kwaye rhoqo ngesiqingatha seyure ngokufutshane.
- Oku kuya kunceda ukuthintela umqolo obuhlungu.
- Ukunciphisa umngcipheko wegazi lokuhlala ixesha elide kunye nokutshintsha koxinzelelo lwekhabhinethi.
Yiza nokutya okuqhelekileyo
- Iziqhamo ezitsha, imifuno ingafakwa kwi-baggie ye-ziplock.
- Amandongomane avumelekile ukuba akukho bakhweli abane-aleji eqatha.
- Ukuba inqwelomoya ende, quka iprotheyini efana:
- Impiko zenkukhu.
- Amaqanda abilisiwe.
- Iibhega eziphekiweyo.
- Zonke zifanele iikhrayitheriya zenqwelomoya ende.
ukulala
- Zama kwaye uphumle ngokwaneleyo ngobusuku obuphambi kokuhamba ngenqwelomoya.
- Iipetshi zamehlo kunye nomculo nazo zisebenza kakuhle ukuba zikhona.
- Sebenzisa ixesha lokubhabha ukwandisa ukuphumla.
Lolonga
Ixesha lenqwelomoya linokwenza umahluko
- Ukuba kunokwenzeka, zama ukufumana inqwelomoya eya kwindawo oya kuyo ngokuhlwa.
- Emva koko, hlala kude kube ngu-10 ebusuku ngexesha lasekhaya.
- Ukuba kufuneka uthathe i-nap, seta i-alam ukuba ingadluli kwiiyure ezimbini.
Gwema i-caffeine kunye notywala
- Awunayo mfuneko yokuba uhambe ngaphandle kotywala okanye i-caffeine, kodwa kufuneka inqunywe kwiiyure ezimbalwa ngaphambi kokulala.
- Zombini zinokuchaphazela ukukwazi ukulala, ukuhlala ulele, kunye nomgangatho wokulala.
Guqula iipatheni zokulala kwangaphambili
- Kwiveki ekhokelela kuhambo, qalisa ukulungisa ixesha lokulala kunye nexesha lokuvuka ukuze usondele kwindawo entsha yexesha.
- Ngale ndlela, xa ufika, umzimba ulungiswa ngokusisiseko.
Tsiba isidlo esikhulu
- Ukunceda inkqubo yokwetyisa, zama ukungatyi isidlo esikhulu xa ufika.
- Vumela imisebenzi yomzimba efana nokulala kunye nokwetyisa ukulungelelanisa utshintsho.
Gcoba elangeni
- Ukukhanya kwemini kunempembelelo ebalulekileyo kwiwotshi yomzimba.
- Phuma ngaphandle ukuze uvuse ingqondo ukuze uncede umzimba kunye nengqondo ulungelelanise iiyure zasemini.
Melatonin
- Le yi-hormone emzimbeni enceda ukulawula isigqirha se circadian.
- Melatonin kuxhomekeke kubungakanani bokukhanya umzimba utyhileke kuko.
- Xa kukho ukukhanya, ukukhutshwa kwemelatonin kuyekwa.
- Xa kumnyama, ukukhutshwa kwemelatonin kuyavuselelwa.
- Kunconywa ukuba ungathathi i-melatonin ngaphambi kokuba uhambe, okanye iya kwenza i-jet lag ibe yimbi ngakumbi.
- Linda de ufike kwindawo entsha yexesha ukongeza iyure enye ngaphambi kwexesha eliqhelekileyo lokulala kwindawo entsha.
- Qhubeka ubusuku obuthathu okanye de umzimba ulungelelanise.
Pycnogenol
- Pycnogenol ifundwe ngesiphumo sayo sokunciphisa iimpawu ze-jet lag.
- Inciphisa ukudumba kobuchopho kunye nokudibanisa, okukhokelela kwiingxaki ezimbalwa zememori yexesha elifutshane, ukudinwa, kunye nemiba yentliziyo.
- Kubonakaliswe ukunciphisa i-thrombosis enzulu ye-vein thrombosis kunye ne-superficial vein thrombosis, iziphumo ebezingalindelekanga zeenqwelomoya ezinde.
- Izindululo kufuneka zithathwe kathathu ngemini ukuya kwiintsuku ezintlanu ubuninzi beentsuku ezisixhenxe emva kokufika.
Ukusetwa kwakhona kweChiropractic
Uhlengahlengiso lokusetha kwakhona i-Chiropractic ngosuku olungaphambili kwaye ngakumbi emva kokuba indiza inokubuyisela ibhalansi kwinkqubo ye-nervous kunye nomzimba. Oku kuya kunceda ukusetha kwakhona iipatheni zokulala kunye nokuvuka emva koxinzelelo lokubhabha.
UkuBumbiswa kweBhunga
Syndrome yeMetabolic
I-Metabolic syndrome ligama leseti yeempawu kunye neemeko ezijikeleza impilo ye-cardiovascular.
- Ukutyeba kakhulu kunye nesixa esiphakamileyo samafutha e-visceral zizinto ezibalulekileyo ezibeka umngcipheko wokuba kufunyaniswe ukuba une-metabolic syndrome.
- Umntu ngamnye unokuthintela isifo se-metabolic ngokuthi:
- Ukugxininisa ekunciphiseni amafutha e-visceral.
- Ukwandisa ubunzima obunzima bukhokelela ekulahlekeni kobunzima.
- Ukutya okonyusayo HDL kubalulekile.
- Ukuhanjiswa ngokufanelekileyo komzimba.
Uhlalutyo lomzimba kunokucingwa njengesixhobo sokuqonda indlela yokuthintela ukuqala kwe-metabolic syndrome. Ukwazi indlela yokuchonga imingcipheko kunokuxhasa abantu ekwenzeni izigqibo ezinolwazi kuhambo lwabo lwezempilo.
Ucaphulo
UBelcaro, uG et al. "I-Jet-lag: uthintelo ngePycnogenol. Ingxelo yokuqala: uvavanyo kubantu abasempilweni kunye nezigulana ezinoxinzelelo lwegazi. ” Minerva cardioangiologica vol. 56,5 Suppl (2008): 3-9.
Herxheimer, uAndrew. "Jet lag." BMJ ubungqina bezonyango vol. 2014 2303. 29 Epreli 2014
UJanse van Rensburg, uDina C Christa et al. "Indlela yokulawula ukudinwa kokuhamba kunye ne-jet lag kwiimbaleki? Uphononongo olucwangcisiweyo longenelelo. " Ijenali yaseBritane yamayeza ezemidlalo vol. 54,16 (2020): 960-968. doi:10.1136/bjsports-2019-101635
Straub, WF et al. "Impembelelo yokhathalelo lwe-chiropractic kwi-jet lag yabadlali abancinci baseFinland." Ijenali ye-manipulative kunye nephysiological therapeutics vol. 24,3 (2001): 191-8.
Zerón-Rugerio, uMaría Fernanda et al. "Ukutya iJet Lag: Uphawu lokuguquguquka ngexesha leSidlo kunye noManyano lwalo kunye neSalathiso soMzimba." Izondlo vol. 11,12 2980. 6 Dec. 2019, doi:10.3390/nu11122980
by UGqr Alex Jimenez | Ukulala Ucoceko
Abantu abaninzi abakuqondi ukubaluleka kohlobo lomqamelo abawusebenzisayo xa belala. Ukulala kwi-pillow engalunganga yindlela efanelekileyo yokumisela intamo, ihlombe, kunye neentlungu zangasemva. Nazi iingcebiso ezimbalwa ze-chiropractic malunga nento oyaziyo malunga nokukhetha owona mqamelo ungcono. Ukwazi ukuba nguwuphi umqamelo ofanelekileyo kuwe unokuba sisitshixo sokulala ngokufanelekileyo kunye nokuvuka ngaphandle kweentlungu.
Ukubaluleka kwemiqamelo
Iintlungu zentamo namagxa zinokuba liphupha elibi, ngakumbi xa umzimba ungaphumli ngokufanelekileyo. Umqamelo ochanekileyo unganceda kwiintlungu zentamo kunye nomqolo kunye nokuchacha kukwenzakala ngokukhawuleza. Xa intloko ikwimeko engathandekiyo ngexesha lokulala, oku kubangela intamo, igxalaba, kunye neengxaki zentloko. Ukubaluleka kokufumana umqamelo ofanelekileyo kulandela uluhlu lwezikhokelo.
ukumila
Ubume bomqamelo bunendima eqinisekileyo kwigophe lomlomo wesibeleko/intamo.
Iimpawu
Ubume bokulala bubalulekile ekuthinteleni intamo, ihlombe, kunye neentlungu ze-musculoskeletal back.
Umgangatho wokulala
Uxinzelelo lwe-Craniocervical kunye nokulungelelaniswa komqolo wesibeleko kubude obuthile. Naluphi na utshintsho lunokuchaphazela umgangatho wokulala komntu.
ukuphakama
Ukulungelelaniswa komlomo wesibeleko kunokuchaphazeleka kakhulu ngokuma kunye nokuphakama komqamelo.
Ukubaluleka komqamelo weComfort
Ukuzama ukufumana umqamelo ofanelekileyo kuya kufuna uvavanyo kunye nempazamo. Izinto ezisisiseko ekufuneka ziqwalaselwe ziquka:
- Olunye uphawu lokuba lixesha lokuba umqamelo omtsha uvuke ngeentlungu.
- Ubudala bemiqamelo yangoku. Ingcebiso kukuba kufuneka zitshintshwe rhoqo ngonyaka okanye emibini. Oku kuxhomekeke kwi izinto/izinto eziphathekayo isetyenziswa njengeentlobo ezahlukeneyo eziguga ngokukhawuleza.
- Ukuba iingxaki zihamba kakuhle kwaye zikwazi ukulala.
- Ukulungisa rhoqo okanye ukugudisa umqamelo.
- Umqamelo uye waneqhuma okanye uphulukene nokumila kwawo.
- Ithe tyaba ayinankxaso yomlomo wesibeleko okanye, iphakame kakhulu ibeke intloko kwindawo ethambekele phambili.
- A umqamelo omtsha omawuqwalaselwe zezo zilawula ubushushu.
- Imiqamelo yokupholisa yenzelwe ukunqanda ukugcina ubushushu ukuba umqamelo oshushu/oshushu ukugcine uphaphile ebusuku.
- Ukujula nokujika ubusuku bonke kuthetha ukuphelelwa bubuthongo.
- Ukuphazamiseka, ukucaphuka, ukunyakaza okuguquguqukayo kunokunyusa umva kunye neentlungu zentamo / imiba.
- Qwalasela iingubo zokulala kunye neepillowcases ezipholisa umzimba.
Iintlobo zomqamelo
Imiqamelo yanamhlanje yenziwe kwizinto ezahlukeneyo. Ukufunda malunga neentlobo ezahlukeneyo zemathiriyeli kunokunceda ukwenza ukhetho olufundileyo.
- Khetha umthengisi okanye ibhrendi enika isiqinisekiso okanye inkqubo efanelekileyo yokubuyisela / yotshintshiselwano.
- Ukuba umqamelo awulunganga, ungawubuyisela kwaye uzame olunye uhlobo.
Memory Memory
- Esi sixhobo siyi-polyurethane edityaniswe neekhemikhali ezithile ukuze yenze i-viscoelastic.
- Le miqamelo ibuyela kwisimo sayo, inokolula kwaye ihambelane neegophe zomzimba.
- Iindidi ezahlukeneyo ze-foam yememori zibandakanya Vula iseli, Ibhokisi yeqanda, kunye neGel.
- Baya kubumba kwi-contour yomqolo, bancedise ngokungahambi kakuhle.
Imiqamelo ePhantsi kunye neNdlela ePhantsi eNyenye / i-polyfill
- Le miqamelo ithambile ngokubanzi.
- Zenziwe ngokusuka kwiintsiba ezisezantsi zokwenyani okanye enye into engeyiyo i-allergic synthetic evakala ngathi yokwenene phantsi.
- Akukho nto ingako yokuqina, kodwa zilukhetho oluhle kuba zithambile kwaye ziyasebenza.
latex
- Ezi zinokuba yi-latex yendalo okanye yokwenziwa, eyaziwa ngokuba imiqamelo yerabha.
- Banikezela nge-cushioning ethambileyo kunye nenkxaso efanelekileyo.
- I-latex ngokubanzi ikhutshiwe, oku kuthetha ukuba inokwenziwa ngokwezifiso ngokuzaliswa okungaphezulu okanye okungaphantsi ngokuxhomekeke kwiimfuno zomntu.
Isimbo seCombo
- Kukho imiqamelo edibeneyo enokuba ne-foam core, kunye nezantsi ejikelezayo ukuthuthuzela kunye nenkxaso.
- Ii-gel cores ziqhelekileyo, ngokukodwa kwimiqamelo yokupholisa.
Indlela yokukhetha
Iingcebiso kunye nezinto ekufuneka uzigcine engqondweni ziquka:
- Ngaba ihambelana nokumila kwentamo yakho kunye nomqolo?
- Ithambile kangakanani?
- Ngaba umqamelo uqinile?
- Ngaba iphezulu kakhulu?
Khumbula ukubaluleka kweendawo zokulala. Umva, icala, okanye isisu. Imiqamelo ehambelana nomntu ngamnye indawo yokulala imigaqo:
- Abalele ngasemva banconywa ukuba basebenzise umqamelo ophakathi. Oku kugcina intloko, intamo, kunye nomqolo zilungelelaniswe kakuhle.
- Abalali becala bayacetyiswa ukuba basebenzise umqamelo otyebileyo, oqina ngakumbi ukuze balungelelanise kakuhle.
- Ukulala kwesisu kungumngeni ngenxa yobunzima obubekwe kwi-pelvis kunye nomqolo ophantsi. Kunconywa umqamelo ophantse ube sicaba.
Shopping
- Ukuba kunokwenzeka, zama umqamelo phambi kokuba uwuthenge.
- Uninzi lweevenkile ziya kuvumela oku, kwaye ezinye iinkampani ziyithatha phambili.
- Umzekelo, i Inkampani yokuLala inombolo ibonelela ngenkonzo ebizwa ngokuba yiPillowFit.
- Lo ngumbuzo okwi-intanethi kunye nenkqubo yobuqu kwiivenkile zabo.
- Inkqubo inceda ukukhetha umcamelo ngokusekelwe kwinkxaso yomntu ngamnye okhethwayo kunye nendawo yokulala yokulungelelaniswa komgogodla.
- Customizable okanye adjustable pillows yenye inketho. Le miqamelo ivumela umntu ukuba atshintshe inani lokuzaliswa ukuze ahambelane neemfuno zabo.
- Uphando, ukhetho lomntu, kunye neengcebiso ezivela kugqirha kunye okanye i-chiropractor iya kunceda ukufumana umqamelo olungele wena.
- Isahlulo sesithathu sobomi bomntu ngamnye sichithwa ebhedini. Yenza kube lula kangangoko.
Impilo yomzimba
Ukubaluleka koBume bomzimba wokulala
Ukungalali ngokwaneleyo kwenza kube nzima ukufumana izihlunu.
- Ukungalali ngokwaneleyo kuthetha ukuba umzimba ufumana ubuthongo obufutshane obufutshane obuchaphazela amandla omzimba okukhupha iHormone yokukhula kunye nokuphuhlisa izihlunu.
- I-Testosterone ichaphazeleka kakubi ngokungabikho kokulala.
- Ukungalali ngokwaneleyo konyusa amanqanaba e-cortisol, kuphazamise ukukhula kwezihlunu.
Ukungalali ngokwaneleyo kwenza kube nzima ukulahlekelwa ngamafutha.
- Ukungalali kakuhle kuphosa umjikelo we-ghrelin/leptin womzimba, ubangela indlala.
- Ukungalali ngokwaneleyo kuye kwanxulunyaniswa nokutya ngakumbi.
- Ukungalali ngokwaneleyo kunokubangela ukuncipha kweBasal Metabolic Rate yomzimba, kucuthe amandla aphuma ngokupheleleyo.
- Ukudinwa kunciphisa iintshukumo ezizenzekelayo.
Ucaphulo
"Impembelelo yokulala kokulala kumsebenzi wemisipha yentamo." Ijenali yoNyango loNyango. NgoJuni 2017. yentshutshiso.ncbi.nlm.nih.gov/28626314/
"Impembelelo yokuphakama komqamelo kwi-biomechanics ye-head-neck complex: uphando loxinzelelo lwe-craniocervical kunye nokulungelelaniswa komqolo wesibeleko." PeerJ. EyeThupha 2016. yentshutshiso.ncbi.nlm.nih.gov/27635354/
“Kukangaphi Ufanele Uyitshintshe Imiqamelo Yakho?” Isiseko sokulala, Seattle, WA. www.sleepfoundation.org/bedding-information/how-often-should-you-replace-your-pillows
"Ukuphucula umgangatho wokulala ngomqamelo ofanelekileyo: isifundo esingahleliwe, esithelekisayo." Tohoku Journal of Experimental Medicine. NgoJulayi 2014. yentshutshiso.ncbi.nlm.nih.gov/25008402/
"Imiphumo yoyilo lomqamelo kwiintlungu zentamo, iimpawu zokuvuka, ukukhubazeka kwentamo, umgangatho wokulala kunye nokulungelelaniswa komgogodla kubantu abadala: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta." I-Clinical Biomechanics. Meyi 2021. yentshutshiso.ncbi.nlm.nih.gov/33895703/
Okamoto-Mizuno, Kazue, kunye noKoh Mizuno. "Iimpembelelo zokusingqongileyo kwe-thermal ekulaleni kunye nesigqi se-circadian." Ijenali ye-physiological anthropology vol. 31,1 14. 31 May. 2012, doi:10.1186/1880-6805-31-14
by UGqr Alex Jimenez | Ukulala Ucoceko
Ukufunda indlela yokulawula kunye nokulwa nokuphuthelwa. Ukuphaphama kwangentseni, uzama ngamandla ukuba ulale kwakhona ngaphambi kokuba i-alam ikhale. Abantu abanengxaki yokulala bafumanisa ukuba oko kwenzeka kanye ngaphambi kweholide. Wonke umntu ufumana ubusuku bokungalali ngamaxesha athile, kodwa ukuba ukuphuthelwa kuyaqhubeka rhoqo kunokukhokelela kwizinto ezahlukeneyo imiba yezempilo.
Umntu omdala oqhelekileyo ufuna ngaphezulu kweeyure ezisibhozo zokulala ukuze umzimba usebenze kakuhle. Kodwa Ukulawula ubomi obuxakekileyo kuthetha ukuba abantu bagqibela ngokulala emva kwexesha kwaye engayilandeli isingqisho sendalo sebhayoloji yomzimba. Ukufunda ukude kunye nomntu, imisebenzi, abantwana, kunye nezinye izibophelelo zifuna ukuvuka kunye neentaka ngeeyure ezi-4-6 zokulala kuphela. Ukuphazamiseka kwisigqi somzimba we-circadian esilawulayo:
- Ukuveliswa kweHormone
- Ubushushu bomzimba
- ukulala
- Inokukhokelela ekuphutheleni.
Ingqondo kunye nokusebenza komzimba
Umzimba ufuna ukulala ngokwaneleyo, nokuphumla ukuze wenze okusemandleni awo. Ukungalali ixesha elide kunokubangela inkungu yengqondo kwaye kuphazamise ukwenza imisebenzi yemihla ngemihla. Ikwanyusa umngcipheko wokuba:
- ukudakumba
- Intloko
- Izakhono zokufunda
- Iingozi - imoto, imidlalo, umsebenzi, umntu
- Ingakhokelela ekuxhomekekeni kumayeza obuthongo.
Ukuxinezeleka, ukuxhalaba, icaffeine kakhulu, kunye nokusela utywala kunokuba negalelo ekuphutheni. Ukufunda indlela yokulawula ngokufanelekileyo uxinzelelo kuyacetyiswa ukuba ulale ngokwaneleyo ebusuku. Ukwenza uhlengahlengiso kwindlela yokuphila kunokwenza umahluko omkhulu kwinani leeyure zokulala. Nazi izicwangciso ezimbalwa zokuzama ezinokusebenza:
Ukuzivocavoca rhoqo / umsebenzi womzimba
- Ukufumana umsebenzi womzimba ngaphambi kokutya kunokunceda ukubeka umzimba kwindawo yokuphumla ngaphambi kokuba ulale. Nangona kunjalo, sukuzilolonga xa sele kusondele ixesha lokulala njengoko oku kunokwenza umzimba ungaphumli.
- Ukuphuma ngokuhlwa kwangokuhlwa rhoqo kangangoko kunokwenzeka kuya kunceda ukuvuselela ukukhutshwa kwemelatonin. Oku kuya kunceda ukusetha kwakhona isingqisho somzimba we-circadian.
Ukunciphisa uxinzelelo
- Iindlela zokunciphisa uxinzelelo njengeyoga, ukucamngca, kunye neTai Chi ziyacetyiswa ukuba nceda ukufundisa ingqondo nomzimba ukuphumla.
Icaffeine, icuba, kunye notywala
- Ezi zinto zigcina umzimba uhlaziyekile. Zama ukunciphisa / ukunqanda ukusuka phakathi kwemini kude kube lixesha lokulala, kwaye gcina utywala buncinci.
okulula
Umjikelo wokulala
- Gcina ishedyuli efanayo yokulala kunye nokuvuka yonke imihla.
- Musa ukutshintsha ngaphezu kweyure ngeempelaveki okanye xa useholideyini.
Izixhobo zombane
Akukho mabonwakude, ikhomputha, kunye nefowuni esetyenziswayo ubuncinci iyure ngaphambi kokulala. Oku kuvuselela ingqondo, kwenze kube nzima ukulala.
Ubumnyama
- Gcina igumbi lokulala limnyama, lizolile kwaye lipholile.
- Ukuba ulele ngaphezulu kwemizuzu engama-20, vuka uhlale kwelinye igumbi elinokukhanya de kube bubuthongo, uze ubuyele ebhedini.
Nika ezi zicwangciso uzame kwaye phanda abanye. Babenokunceda. Ngolwazi oluthe vetshe qhagamshelana Unyango lwezoNyango Chiropractic kunye neKlinikhi yokuSebenza yamayeza, ukubona indlela esinokunceda ngayo.
UkuBumbiswa kweBhunga
Ukufunda indlela yokuFaka i-Prebiotics
Ukudibanisa ii-prebiotics ezininzi kwisidlo somntu kungcono ukwenza ngesondlo. Ukutya kwe-Prebiotic kunika ezi zondlo ngokuthe ngqo kwi-colon, apho zichithwa khona, zivundisiwe, kwaye zisetyenziswe. Ukutya kwe-Prebiotic kubandakanya ikakhulu iziqhamo, imifuno, iinkozo, neembotyi.
Imithombo yokutya ye-Prebiotic
Imithombo yemifuno
- I-asparagus
- Garlic
- Itswele
- tomato
- I-beet Beets
- Leeks
Imithombo Yeziqhamo
Eminye imithombo
kunjalo, kupheka inokuguqula umxholo wokutya, ke jonga kwiiresiphi. Ii-prebiotics nazo ziza ngohlobo lwezongezelelo ukwenza kube lula ukuzisebenzisa.
isikhanyeli
Ulwazi olulapha alujoliswanga ukuba luthathe indawo yobudlelwane buqu kunye nomqeqeshi oqeqeshiweyo wezempilo, ugqirha onelayisensi, kwaye ayililo ingcebiso kwezonyango. Siyakukhuthaza ukuba wenze izigqibo zokhathalelo lwempilo ngokubhekisele kuphando lwakho kunye nentsebenziswano kunye noqeqesho kwezempilo. Umda wolwazi lwethu unqunyelwe kwi-chiropractic, musculoskeletal, amayeza aphathekayo, impilo, imiba yezempilo ebuthathaka, amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sibonelela kwaye sinika intsebenziswano yeklinikhi neengcali ezivela kuluhlu olubanzi lwamacandelo. Ingcali nganye ilawulwa bubuchule bayo bokuziqhelanisa kunye nolawulo lwayo lwelayisensi. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nokuxhasa ukhathalelo lwenkqubo yokulimala okanye yokuphazamiseka kwenkqubo yemisipha. Iividiyo zethu, iiposti, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba, kunye nezihloko ezinxulumene nokuxhasa, ngokuthe ngqo okanye ngokungathanga ngqo, umda weklinikhi yokuziqhelanisa. isifundo esifanelekileyo sophando okanye izifundo ezixhasa iiposti zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900.
UGqirha Alex Jimenez DC, MSACP, CCST, IFMCP *, CIFM *, CTG *
email: qeqeshi@elpasofunctionalmedicine.com
Ifowuni: 915-850-0900
Ilayisenisi eTexas naseNew Mexico
Ucaphulo
UGoto, uViviane et al. "Ungenelelo lweChiropractic kunyango lweempawu zeclimacteric ze-postmenopausal kunye nokulala: ukuphononongwa." Maturitas Umqulu 78,1 (2014): 3-7. doi:10.1016/j.maturitas.2014.02.004
UJamison, uJennifer R. "Insomnia: ngaba i-chiropractic inceda?." Ijenali yonyango olusebenzayo kunye nonyango ivol. 28,3 (2005): 179-86. ikhonkco: 10.1016 / j.jmpt.2005.02.013
Kingston, Jana et al. "Uphononongo loncwadi malunga ne-chiropractic kunye nokulala." Ijenali yamayeza e-chiropractic ivol. 9,3 (2010): 121-6. ikhonkco: 10.1016 / j.jcm.2010.03.003
by UGqr Alex Jimenez | Umqolo obuhlungu, Ukulala Ucoceko
Inxalenye elungileyo yabemi ijongana nayo iintlungu umqolo ebusuku. Kodwa kukho elinye iqela elinokuthi iintlungu zabo zangasemva zibekho ubuthongo apnea. The IAmerican Academy yamayeza okulala utsho oko Iipesenti ezingama-26 zabantu abadala phakathi kwama-30 nama-70 unale ngxaki. Ukulala xa ubuthongo buhlungu emva kunokujika kube ngumjikelo ombi. Ubuthongo obungalawulekiyo obubangelwa kukuphefumla kokulala kunokwenza ukuba umntu abe nentlungu engakumbi. Umqolo obuhlungu unokubangela iingxaki zokulala, kwaye umjikelo uqala kwakhona.
I-Apnea yokulala
I-apnea yokulala sisifo esingapheliyo sokulala kubantu abadala apho ukuphefumla kuyeke khona kwaye kuqala. Iimpawu ziquka:
- Ukulala kakhulu emini
- yayirhona
- Ukuvuka ngokukhawuleza ngexesha lokulala
Imiba yengozi iquka:
- ukutyeba
- ukutshaya
- Diabetes
- Indlela emxinwa yomoya
- Imbali yokuphefumla ubuthongo kusapho
Kukho uphando oluqhubekayo malunga nemingcipheko yokuphefumula kokulala.
I-Apnea yokulala kunye noQhagamshelo lwePain Back
Umqolo obuhlungu unokuba luphawu lokophuka komqolo. I-apnea yokulala ifunyenwe inxulumene nomngcipheko ophezulu wokuqhekeka kwe-vertebral. Uphando lufumene unxibelelwano phakathi ukuphazamiseka kokulala komzimba kwaye Ukuqhekeka kwamathambo kwabasetyhini. Uphononongo lufumanise ukuba abantu basetyhini abanembali ye ukuphazamiseka kokulala komzimba wayenomngcipheko okhulayo wokuqhekeka kwe-vertebral xa kuthelekiswa nabantu abangenayo imbali yokuphefumula kokulala. Uphando lujonge ukuba i-apnea yokulala iyichaphazela njani impilo yamathambo, ngakumbi kwi-vertebrae. Oogqirha bakholelwa ukuba kukho iindlela ezininzi apho i-apnea yokulala inokuchaphazela impilo yethambo njenge:
- Amanqanaba eoksijini asezantsi
- Acidosis okanye ukwakheka kweasidi egazini emva okwexeshana kwehoxoxia okanye ukungabikho kweoksijini kwizicubu
- Ukuvutha kokwanda
- Ukumodareyitha / ukwahluka kwehomoni zesini
Uhlengahlengiso kwindlela yokuphila kunye nonyango
Nazi Unyango olubandakanya utshintsho kwindlela yokuphila olunokunceda ukunciphisa iziphumo kunye nokunciphisa iintlungu zangasemva.
- Phantse iipesenti ezingama-70 zabantu abane-apnea yokulala baninzi. Oku kuhambelana ne Umbutho wamayeza atyebileyo.
- Ukutshaya kungonyusa ubukrakra ngokunciphisa ukusebenza kwendlela yomoya ebangela ukudumba.
- Oomatshini be-CPAP okanye uxinzelelo oluqinisekileyo lokuhamba ngomoya, zingqineke ziluncedo.
Iinketho zonyango kufuneka zixoxwe nomboneleli wezempilo ukuba ufumanekile unale meko. Unyango lubalulekile kuba ukuba ishiywe ingakhange inyangwe inokukhokelela kwi imiba enzulu yezempilo ukwandisa umngcipheko we:
- Igazi elonyukayo
- Isifo sentliziyo
- Uhlobo lwe-2 sikashukela
- Isifo se-Metabolic syndrome
- Iingxaki zasemva kotyando
Ukulala okungcono
Ukuba ufumana intamo yokuphefumula yokulala okanye iintlungu zangasemva, yenza idinga lokubonana nogqirha ukuze ufumane isifo esichanekileyo. Isicwangciso sonyango esisebenzela umntu siya kuphuhliswa ukuthomalalisa iimpawu, kubangele umqolo obuhlungu ukunciphisa kunye nokulala okungcono.
UkuBumbiswa kweBhunga
Ukulala ngokufanelekileyo kunye nokulahleka kwamafutha
Ukuphulukana nobunzima bamafutha kunxulunyaniswe nokulala ngokufanelekileyo. Ukuze umzimba ulahlekelwe ngamanqatha umzimba kufuneka ubekwi-caloric deficit, oko kuthetha ukuba amandla amaninzi ayasetyenziswa kunenani lamandla angena emzimbeni. Oku kunokufezekiswa ngokuthintela iikhalori ngokutya kunye nokutshisa iikhalori ezininzi ngokwenza umthambo. Oku kunokubhekiswa kuko njenge iikhalori ngaphakathi / iikhalori ngaphandle.
Ukuphulukana nokulala kunokonakalisa iinjongo zokulahleka kwamafutha itshintsha kakhulu iprofayili yehomoni yomzimba. Oku kubandakanya iihormoni ezilawula ukutya. Ghrelin inxulunyaniswa nendlala, kwaye leptin inxulunyaniswa nokuziva ugcwele. I-Ghrelin spikes kanye phambi kwesidlo ebangela ukuba umntu atye. Ukulahlekelwa bubuthongo kuphazamisa ibhalansi ye-ghrelin/leptin yomzimba. lo iziphumo kunyuso lwe-ghrelin kunye nokwehliswa kwamanqanaba e-leptin.
isikhanyeli
Ulwazi olulapha alujoliswanga ukuba luthathe indawo yobudlelwane buqu kunye nomqeqeshi oqeqeshiweyo wezempilo, ugqirha onelayisensi, kwaye ayililo ingcebiso kwezonyango. Siyakukhuthaza ukuba wenze izigqibo zokhathalelo lwempilo ngokubhekisele kuphando lwakho kunye nentsebenziswano kunye noqeqesho kwezempilo. Umda wolwazi lwethu unqunyelwe kwi-chiropractic, musculoskeletal, amayeza aphathekayo, impilo, imiba yezempilo ebuthathaka, amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sibonelela kwaye sinika intsebenziswano yeklinikhi neengcali ezivela kuluhlu olubanzi lwamacandelo. Ingcali nganye ilawulwa bubuchule bayo bokuziqhelanisa kunye nolawulo lwayo lwelayisensi. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nokuxhasa ukhathalelo lwenkqubo yokulimala okanye yokuphazamiseka kwenkqubo yemisipha. Iividiyo zethu, iiposti, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba, kunye nezihloko ezinxulumene nokuxhasa, ngokuthe ngqo okanye ngokungathanga ngqo, umda weklinikhi yokuziqhelanisa. isifundo esifanelekileyo sophando okanye izifundo ezixhasa iiposti zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900.
UGqirha Alex Jimenez DC, MSACP, CCST, IFMCP, ICIFM, CTG *
email: qeqeshi@elpasofunctionalmedicine.com
Ifowuni: 915-850-0900
Ilayisenisi eTexas naseNew Mexico
Ucaphulo
intro: IRheumatology yamanye amazwe. (NgoMeyi 2013) "Ukuxhaphaka kunye nobukhulu bokungalali kwizigulane ezingapheliyo ezibuhlungu" yentshutshiso.ncbi.nlm.nih.gov/23124732/
Indlela yokulala i-Apnea kunye ne-Back Pain zihambelana: I-Journal ye-Bone and Mineral Research. (Septemba 2020) "I-Apnea yokuLala ethintelayo kunye noMngcipheko wesehlo soMqolo kunye nokuqhekeka kweHip kwabasetyhini" asbmr.onlinelibrary.wiley.com/doi/epdf/10.1002/jbmr.4127
Ukulala Unyango lwe-Apnea: Umbutho wamayeza atyebileyo. (2021) "Ukutyeba kakhulu kunye ne-Apnea yokulala ethintelayo" obesitymedicine.org/obesity-and-sleep-apnea/
by UGqr Alex Jimenez | Chiropractic, Ukulala Ucoceko
Ukulwa nokungalali ngononophelo lwe-chiropractic. Ukusokola ukufumana ubuthongo obuzeleyo, ukuvuka ngentsimbi yesithathu kusasa ukuzama ukubuyela ebuthongweni ngaphambi kokuba ialam ikhale. Wonke umntu unengxaki yokungalali ngamanye amaxesha, kodwa xa ukuphuthelwa kwenzeka rhoqo kungakhokelela kwezinye izinto ezinje:
- Ukudinwa kwemini kunye / okanye ukulala
- Ukutshatyalaliswa
- ukudakumba
- Ukuxhalabisa
- Iimpawu zesisu
- Inkuthazo ephantsi kunye namandla
- Uxinzelelo olubi
- Ukungakwazi ukuhlala ujolise
- Ukungabikho koququzelelo kunokukhokelela kwiimpazamo kunye neengozi
Uphando lubonisa ukuba malunga neepesenti ezingama-50 zabemi bafumana uhlobo oluthile lwengxaki yokulala. Abantu abadala bafuna ukulala ngaphezulu kweeyure ezisibhozo ubusuku ngabunye. Nangona kunjalo, bambalwa kakhulu abantu abakwaziyo ukuyilawula ngobomi obuxakekileyo / obuxakekileyo. Umsebenzi, abantwana, kunye nezinye izibophelelo zifuna ukuba abantu abaninzi baphakame kwaye bahambe kwaye balale emva kwexesha kunokuba kulandelwe isingqi sendalo somzimba. A Ukuphazamiseka kwisingqisho somzimba, esilawula ukuveliswa kwehomoni, ubushushu bomzimba kunye nokulala, kunokukhokelela ekuphuthelweni.
Ukulwa nokuLala
Umzimba ufuna ubuthongo obunempilo, obaneleyo bokusebenza kakuhle. Ukuphuthelwa kunokubangela ukungazinzi kwengqondo kwaye kuphazamise indlela umzimba owenza ngayo imisebenzi yesiqhelo. Ikwonyusa umngcipheko woku:
- ukudakumba
- Intloko
- Iingozi
Uxinzelelo, unxunguphalo, icaffeine eqhelekileyo, kunye nokusetyenziswa kotywala zezona zinto zinegalelo kubuthongo. Ukufunda indlela yokulwa noxinzelelo ngokufanelekileyo kucetyiswa kakhulu ukonyusa amathuba obuthongo obusempilweni, kunye nokwenza uhlengahlengiso oluncinci kwindlela yokuphila kunokuba ngumahluko ekubuyeleni kubuthongo obuqhelekileyo.
Iingcebiso zokulala
- ezinye ukukhanya rhoqo umthambo ngaphambi kwexesha lesidlo sakusihlwa kunokunceda ukubeka umzimba kwindawo yokuphumla ngexesha lokulala. Kodwa sukuzilolonga kufutshane nexesha lokulala, njengoko oku kunokunyusa umzimba udale ukungazinzi.
- Phuma uye elangeni ngokufuthi kangangoko kunokwenzeka ukukhuthaza Ukukhululwa kwe-melatonin, eya kunceda ukuseta kwakhona isingqisho se-circadian.
- Ukunciphisa uxinzelelo ngeyoga, ukucamngca, kunye neTai Chi, nokuba yeyiphi na esebenzayo kwaye ziindlela ezilungileyo zokunceda ukufundisa ingqondo nomzimba ukuba uphumle.
- I-caffeine kunye nokutshaya kugcina umzimba uvuselelekile. Zama ukubaphepha ukususela emva kwemini ukuya phambili.
- Gcina ukusela utywala kubuncinci.
- Yiba neqhekeza elincinci leprotheni ene iikhabhohayidrethi ezintsonkothileyo ngaphambi nje kokulala, njengebhotolo yamandongomane kwindawo yokutya okuziinkozo. Oku kuyakugcina iswekile yegazi ekubeni yehle kakhulu, ibangele ukuba umzimba uvuke.
- Gcina ishedyuli yokulala nokuvuka rhoqo.
- Cima umabonwakude okanye naluphi na uhlobo lwesixhobo sekhompyuter isixhobo seyure ngaphambi kokulala, njengoko sishukumisa ingqondo, sibangela ubunzima bokulala.
- Gcina igumbi lokulala limnyama, lizolile, kwaye lipholile.
- Ukuba ulala ungalelanga ngaphezulu kwemizuzu engama-20, vuka uhlale kwelinye igumbi elimnyama / elikhanyayo de kufike ubuthongo.
Ukudala imikhwa yokulala enempilo, kunye nokuxoxa ngeendlela zonyango kunye ne-chiropractor, kunokunceda ukulwa nokulala kunye nokuzisa ubuthongo obuhle..
Ubume be-InBody
Ukungabikho kokulala kuyayeka ukukhula kwemisipha
Ukungabikho kokulala kunempembelelo ebalulekileyo iihomoni zokuthambisa, Ngokukodwa, ihomoni ebizwa ngokuba yi-cortisol. ICortisol yincindi yedlala ekhutshwa njengempendulo yoxinzelelo. Inceda ukwaphula izicwili kubandakanya izihlunu zemisipha, enika umzimba amandla okujongana nayo nayiphi na imeko yoxinzelelo umzimba ojongana nayo.
Uphando lubonakalisile ukuba ngexesha lokulala lithintelwe kunye nokulala okupheleleyo, amanqanaba e-cortisol anyuselwa ngorhatya olulandelayo ukuya kuthi ga kwi-45%, ngokunokwenzeka ukukhawulezisa ukukhula ukonakala komzimba kunye nengqondo. ICortisol inefuthe lokunciphisa izihlunu, kwaye ukonyuka kwamanqanaba okusilela kokulala kunokusongela ukukhula kwemisipha. Iziphumo zokungalali ngokwaneleyo zinokuphazamisa kakhulu iinzame zokufumana izihlunu kunye nokwandisa iMisa yeLungu loMzimba.
UGqr Alex Jimenez's Iposti yeBlog
Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. *
Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *
Ucaphulo
UBolash R, uDrerup M.Ukubetha njani ukuqaqanjelwa xa uneNtlungu engapheliyo. IWebhsayithi yeKlinikhi yaseCleveland. health.clevelandclinic.org/2015/12/managing-insomnia-for-abo-with-chronic-pain/. Ipapashwe ngoDisemba 18, 2015. Ifikeleleke ngo-Epreli 18, 2017.
Ukuphucula ukulala: Ingxelo yezeMpilo ekhethekileyo. IBoston, MA: Isikolo seHarvard Medical; 2015.
Yintoni ukulala? Umbutho weAmerican Sleep Association. www.sleepassociation.org/patients-general-public/what-is-sleep/. Ifikelelekile ngo-Epreli 18, 2017.
by UGqr Alex Jimenez | Umqolo obuhlungu, Ukulala Ucoceko
Ukufezekisa ukulala okungcono kunye nentlungu emva ngokusebenzisa izicwangciso eziza kujongana nentlungu. Umqolo ulwakhiwo olumangalisayo kodwa olunzima kakhulu. Yenziwe:
- Amathambo
- Amalungu
- IiLigaments
- izihlunu
Zonke zixhasa ubunzima bomzimba, zikhusele amalungu abalulekileyo kunye nolwakhiwo lomzimba ngelixa kugcinwa ubhetyebhetye. Xa umqolo ufumana:
- Emazi
- Ukhathazekile
- Iyatyabeka
Oku kunokwenza ukuma, ukulala phantsi, kunye nokulala ngamava abuhlungu rhoqo.
Ukufezekisa iZisombululo zokulala
Unxibelelwano phakathi kokuphazamiseka kokulala kubantu abanengxaki yokubandezeleka okanye okungapheliyo kwintlungu ephezulu. Ngethamsanqa, iintlungu zomqolo akufuneki zonakalise amava okulala. Kukho izicwangciso zokufezekisa ukulala okungcono. Oku kubandakanya:
- Ukulungisa indawo yokulala
- Ukuphucula impilo yokulala
- Ukuqonda ngcono umthombo wentlungu
Iindawo zokulala
Xa iintlungu zangasemva zibonisa, ukufumana indawo entle kukhokelela ekuphosweni okungapheliyo nasekuguqukeni. Kodwa ukulala kwindawo engalunganga kunokubangela iintlungu ezingapheliyo / ezibuhlungu zangasemva, okanye ukudala ukwenzakala okutsha kunye nentlungu. Nazi ezinye iindlela zokunciphisa iintlungu:
Ukulala ngasemva
Ukulala ngasemva yeyona ndawo ibalaseleyo yokwakheka komzimba, ngakumbi iintlungu zangasemva. Isasaza ngokulinganayo ubunzima bomzimba ngokubeka ubunzima obuncinci ngasemva. Ukufumana iziphumo ezifanelekileyo, sebenzisa umqamelo othambileyo onokuphakama okuncinci ukugcina umqolo ungqamene nentamo ngasemva osezantsi. Ukubeka umqamelo phantsi kwemilenze kunokunciphisa uxinzelelo kumqolo osezantsi.
Ukulala kwakhona akukhuthazwa ngabasetyhini abakhulelweyo kwikota yabo yesibini okanye yesithathu. Kungenxa yokuba ubunzima bunokucinezela ngokuchasene nomqolo obangela uxinzelelo. Inokucinezelela kwimithambo ephambili ehambisa igazi libuyele entliziyweni lisuka kwiincam ezisezantsi. Oku kunokuphazamisa ukujikeleza okubangela isiyezi. Kule nqanaba ukulala ngecala kuyacetyiswa.
Icala lokulala
Ukulala ecaleni kuthathwa njengendawo ekhuselekileyo kwabo baneentlungu zangasemva. Nangona kunjalo, oku kuphela ukuba umatrasi unenkxaso efanelekileyo. Amacala okulala ecaleni afuna umatrasi ogcina ulungelelwaniso lomqolo. Nawuphi na umthwalo ngelixa ulele uguqulela kumqolo ongasemva. Amacala okulala kufuneka asebenzise umqamelo onobude obaneleyo ukubamba iintloko zawo ukuze umqolo uhlale ulungelelanisiwe.
Ukugcina umqolo ophakathi ungatshoni kumatrasi, beka umqamelo kwindawo esinqeni ngaphantsi kwembambo. Oku kuyakugcina imeko yokungathathi cala. Sebenzisa umqamelo phakathi kwemilenze kunye nokuguqa ngamadolo ukuya kwi-torso kwindawo ekhululekile kunye nomqamelo womzimba ukuze ufumane intuthuzelo kunye nenkxaso.
Isisu silele
Ukulala esiswini kuyadimazeka kakhulu kuninzi lweengcali zonyango, kubandakanya Umbutho waseMelika waseChiropractic. Kungenxa yokuba oku kugudla umjikelo wendalo womqolo, uxinzelela umva osezantsi ubeka uxinzelelo olungafunekiyo entanyeni ukusuka ekujijekiseni intloko ixesha elide. Ukuba isisu silele kufuneka sisebenzise umqamelo ngobude obuncinci ukuze i entanyeni ihlala ilungelelaniswe nomqolo. Kwakhona, beka umqamelo obhityileyo phantsi kweempundu, oku kunika inkxaso esezantsi ngasemva.
Ukufezekisa ukulala okungenantlungu
Nazi ezinye iindlela zokufezekisa ukulala ngaphandle kwentlungu.
Umatrasi
Umgangatho wematrasi uchaphazela ukulala okunempilo, ngakumbi xa kuziwa kwiintlungu zomqolo. Oomatrasi abadala, abaphulukana nomsebenzi baphulukana nezinto zokusebenza ezifunekayo ukuxhasa umva osezantsi, ukunciphisa amanqaku oxinzelelo kunye nokugcina ukulungelelana komqolo. Oomatrasi abatsha abanememori ye-foam, i-latex, okanye i-hybridi enesiseko se-innerspring, kuye kwafakazelwa ukuba banceda iintlungu zangasemva kunye nokufezekisa ukulala okungcono.
Bengena bangene ebhedini
Ukungena nokuvuka ebhedini kunokuba lucelomngeni. Kukho iindlela ezinciphisa intshukumo kwaye zibeka uxinzelelo oluncinci ngasemva, ukunciphisa iintlungu zangasemva. Enye indlela isebenza ngokuhlala emaphethelweni ebhedi kwaye uncike ekunene okanye ekhohlo uqiniseke ukugcina umqolo ungqamene kwaye unciphise umatrasi. Yizisa ngamadolo ukuze umzimba uphelele ecaleni. Emva koko, kuhambo olunye olugudileyo, thambeka kamnandi ngasemva. Ukuphuma ebhedini yenza amanyathelo afanayo abuyisiweyo. Kuba ukungena nokuphuma ebhedini kufuna ukuhlala okanye ungqengqe elungqamekweni lomandlalo, qinisekisa ukuba umatrasi unenkxaso eyaneleyo yomphetho ukuze ungahexi xa uhleli.
Imikhwa yokulala esempilweni
Ukwamkela imikhwa yokulala esempilweni kuqinisekisa ukulala okufanelekileyo. Misela ishedyuli yokulala engaguqukiyo eya kulala kunye nokuvuka ngexesha elifanayo yonke imihla, kubandakanya neempelaveki. Cwangcisa ubuncinci iiyure ze-7-9 zokulala qho ebusuku. Misela i ixesha lokuphumla ebusuku malunga nesiqingatha seyure ukuya kwiyure ngaphambi kokulala ukunceda ukukhulula nakuphi na ukungavisisani.
- Thatha uhlamba olushushu
- Ziqhelanise neyoga okanye ukucamngca
- Mamela umculo omnene
- Funda kancinci
- Ziphephe izixhobo ze-elektroniki
- Musa ukusela iziselo ezine-caffeine ukususela emva kwemini ukuya phambili
- Sela iti efudumeleyo engenacaffeine ukunceda umzimba ukuba uzole ngaphambi kokulala
- Lala kwindawo epholileyo, emnyama kwaye ekhululekile
Iintlobo zePain Back
Intlungu ingaba nzima okanye iqhubeke. Ukuqonda umthombo lelinye lamanyathelo okuqala okwazi indlela yokuyiphatha kunye nokuyilawula.
Iimpawu
Amathambo kunye nezihlunu zinokutyibilika kulungelelwaniso kunye nokuma okungalunganga kwaye zingatshintshi indawo ukuvumela izihlunu, kunye namathambo ukuba aphumle kwaye achache. Oku kungakhokelela ku:
- Ubunzima bomzimba
- Intloko
- Umqolo obuhlungu ngasentla ukuya ezantsi
- Ukudinwa kwemisipha
- Ukulinganisa
- Ubungqina
Umzila weMiscle
Izihlunu zemisipha zenzeka xa izihlunu okanye ukudibanisa imisipha kuye konakala. Oku kunokwenzeka xa uphakamisa into enzima okanye usebenza nzima kakhulu. Nangona kunjalo, kunokwenzeka kwakhona ngexesha lemisebenzi yesiqhelo ukuba izihlunu azifudunyezwanga. Ukuxakeka kwezihlunu kunokubangela ukudumba, ukugruzuka / ukubomvu, kunye nentlungu kwimisipha / s naxa uphumla.
Intlungu yeNhlungu
Intlungu yentliziyo ayinakulindeleka. Intlungu ehambelana nomqolo obuhlungu ihlala ibandakanya i-sciatic nerve. Xa i-nerve ye-sciatic iyacaphuka, ivutha, icinezelwe, okanye icinezelwe, iintlungu zinokuviwa kumqolo osezantsi kwaye zikhuphe umlenze unyawo.
Ukuqhekeka kunye neBone Spurs
Intlungu yethambo ihlala ibangelwa kukophuka okanye ithambo. Ukuqhekeka kubangela ubuhlungu obukhulu. I-Bone spurs, okanye ukukhula kwamathambo okuvela kumda wethambo, rhoqo emqolo. Ukuba ithambo likhupha uxinzelelo kwimithambo, kunokubangela:
- Ubuthathaka
- Ubungqina
- Ukulinganisa iingalo okanye imilenze
- Ukudumba kwemisipha kunye neekram
Unobangela ophambili wethambo spurs ngumonakalo odibeneyo.
Unyango olungxamisekileyo
Ngamanye amaxesha iintlungu zangasemva zifuna utyelelo kwingcali yezonyango ukuze ikhuphe izizathu ezinzulu, ezinjengokwaphuka, izicubu okanye usulelo lomqolo. Iimpawu ekufuneka ujonge kuzo zibandakanya:
- Umkhuhlane unokubonisa usulelo
- Umothuko, njengokuwa, unokubonisa ukwaphuka
- Ukuxilongwa kwe-osteoporosis kunokuthetha ukuba ukwaphuka kwenzekile
- Ukuba ndindisholo okanye ukurhawuzelela kunokubonisa ukwaphuka kwentsholongwane / ukonakala komonakalo
- Imbali yomhlaza
- Imeko yokwehla kweenyawo kwaye kufuneka uphakamise unyawo phezulu ukuthintela ukurhuqa, okunokuba luphawu lwe-nerve okanye imeko yemisipha
- Ubuhlungu obubonisa kuphela ebusuku xa ulele
- Ukuphulukana nobunzima obungachazwanga kunokuhamba nosulelo okanye izicubu
- Ukuguga kukhulisa umngcipheko wosulelo, amathumba kunye nemicimbi yesisu
Ukulala okungcono
Malunga ne-80% yabantu behlabathi baya kuqaqanjelwa ngumqolo, kunye neentlungu zomqolo ngaxa lithile. Xa amathambo omqolo, amalungu, imithambo nezihlunu zonzakele, zikrunekile, okanye zikrunekile, oko kunokuphazamisana nokulala. Zama ezinye zezi zicwangciso zokunceda ukunciphisa intlungu ukuze ulale kakuhle kwaye uvuke uhlaziyekile unokufezekiswa.
UkuBumbiswa kweBhunga
Yandisa ukuhamba ngokuzivocavoca umzimba
Isizathu esinye sokuba umzimba ubambelele kubunzima obongezelelweyo inokuba isuka kumanqanaba aphezulu e-cortisol. ICortisol iyanda xa uxinezelekile. Uxinzelelo lunokuphazamisa ukuzivocavoca umzimba, ukutya, kunye nokulala, ukonyusa amathuba okuba sityebe kakhulu / ukutyeba kakhulu. Ngomthambo, umzimba ukhupha ii-endorphins okanye iihormoni ezinceda ukunciphisa iintlungu noxinzelelo.
Ukuzilolonga akuthethi ukuba uyajima kakhulu. Kungaba lula njengokuthatha iinxalenye ezincinci zemini, ukuhamba ujikeleze igazi, kunye nezihlunu, imisipha, iigaments zoluliwe. Umzekelo, ukuba umntu usebenzisa ilifti okanye izinyuko rhoqo, nyuka izitepsi. Okanye uthathe uhambo olufutshane. Konke kuthatha uhlengahlengiso oluncinci kunye nokuhambelana ukufezekisa impilo.
UGqr Alex Jimenez's Iposti yeBlog
Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. *
Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *
Ucaphulo
I-Cochrane Database yoPhononongo oluCwangcisiweyo. (2010.) �Ingcebiso yokuphumla ebhedini ngokuchasene nengcebiso yokuhlala usebenza kwiintlungu ezibuhlungu ezisezantsi kunye ne-sciatica.yentshutshiso.ncbi.nlm.nih.gov/20556780/
Ithala leencwadi leSizwe loNyango. MedlinePlus. (Ihlaziywe nge-30 ka-Epreli 2020.) �Intlungu yomqolo.��medlineplus.gov/backpain.html
