istres
I-Back Clinic Stress kunye ne-Anxiety Chiropractic Functional Medicine Team. Abantu bafumana uxinzelelo kunye nokuxhalabisa ngezikhathi ezithile. Ukuxinezeleka kwanoma yiyiphi imfuno ebekwe engqondweni okanye emzimbeni. Abantu banokubika ingxelo yokuxinezeleka ngeemfuno ezininzi ezibekwe kuzo. Inokubangela umcimbi owenza umntu azive ephazamisekile okanye ephazamisekile. Ukuxhalabisa yimvakalelo yoloyiko, ixhala, okanye ukungonwabi. Oku kunokuba yimpendulo, kwaye ingenzeka nakubantu abangakwaziyo ukuchonga uxinzelelo olubalulekileyo kwaye abaqinisekanga ukuba benze ntoni.
Uxinzelelo kunye nokuxhalaba azisoloko zimbi. Banceda ukoyisa imingeni okanye iimeko eziyingozi. Imizekelo yonxunguphalo lwemihla ngemihla ibandakanya ukuxhalaba ngokufumana umsebenzi, ukuziva usoyika phambi kovavanyo olukhulu, okanye ukuba neentloni kwiimeko ezithile zentlalo. Ukuba bekungekho xhala, bekungayi kubakho inkuthazo yokwenza izinto ezithile ekufuneka zenziwe (oko kukuthi, ukufundela uvavanyo olukhulu).
Noko ke, ukuba uxinezeleko namaxhala aqalisa ukuphazamisana nobomi bukabani bemihla ngemihla, oko kusenokubonisa umbandela onzulu ngakumbi. Umzekelo, ukuba unqanda iimeko ngenxa yoloyiko olungenangqondo, ukuhlala unexhala, okanye ukuxhalaba kakhulu malunga nesiganeko esibuhlungu/iiveki emva kokuba senzeka, isenokuba lixesha lokufuna uncedo.
by UGqr Alex Jimenez | Lolonga, istres
"Kubantu abafuna ukwenza umthambo kodwa banoloyiko okanye izinto ezibaxhalabisayo, ngaba ukuqonda oko bayoyikayo kunganceda iingqondo zabo?"
Ukoyisa Uloyiko Lokuzilolonga
Esinye isizathu sengxaki yobunzima obuqhubekayo kukuba abantu abahambi ngokwaneleyo, kwaye esinye isizathu sokuba abantu bangazilolongi kukoyika.UCraig M. Hales et al., 2020). Kubantu ngabanye, ukuzibhokoxa ngokwasemzimbeni kunye nokuhambisa umzimba ukuya kwinqanaba lokunyuka kwesantya sentliziyo, ukuphefumla kakhulu, kunye nokubila kakhulu kunokubangela unxunguphalo kwaye boyike xa bengazange bakwenze oko kangangexesha elithile okanye bengazange basebenze. Amanye amaxhala kunye noloyiko abantu abanokuba nalo lubandakanya oku kulandelayo:
Ukujongelwa sisidenge
Nantoni na inokwenzeka xa usenza umthambo. Xa abantu bengakwazi ukuqonda ukuba umatshini usebenza njani okanye bengaqinisekanga ukuba benza umthambo ngokuchanekileyo, ukuwa ematshinini okanye ukuthoba ubunzima kunokubangela imvakalelo yobudenge. Ukwazi ukusebenzisa oomatshini kunye neentsimbi kufuna ukuziqhelanisa. Cela isikhokelo kumqeshwa wejim okanye umqeqeshi wakho, njengoko ukufundisa abantu ukwenza imithambo ngokuchanekileyo nangokukhuselekileyo kungumsebenzi wabo. Kwaye uninzi lwabantu abasebenza ngaphandle bayakuvuyela ukunceda nabo.
Ukuva Intlungu
Abanye bayakuphepha ukwenza umthambo, besoyika iintlungu eziqatha. Ukuzilolonga akufanelekanga ukuba kube buhlungu, kodwa kuya kubangela ukuba buhlungu kuba abantu basebenzisa izihlunu abangakhange bazisebenzise ixesha elide okanye kwaphela. Ngokomzekelo, izihlunu ziya kuba nokuvutha okuncinci xa uphakamisa iintsimbi. Umzimba usabela kwimithambo kwaye uziqhelanise nemithambo. Njengoko umzimba usiya usomelela, abantu ngabanye bayayibona impendulo yemizimba yabo kwaye bayakwazi ukucela umngeni ngokwabo ngobunzima obunzima, ukubaleka ixesha elide, ukuhamba kunye nokuzilolonga. Xa uqalisa inkqubo yokuzilolonga, qalisa kancinane. Abanye abaqeqeshi bacebisa ukwenza okungaphantsi kancinci kunokuba umntu ecinga ukuba bangakwenza kwiiveki zokuqala. Oku kunceda ukwakha umkhwa ngaphandle komngcipheko wokudinwa.
Ukulimala
Xa uqalisa inkqubo yokuzilolonga, abantu banokuziva utshintsho kwimizimba yabo yonke, ngokungathi yonke into iyatsala kwaye ikrazuka. Abantu abangakhange bazilolonge kakhulu basenokungakwazi ukwahlula phakathi kokungakhululeki okuqhelekileyo kwimithambo okokuqala ngqa kunye neentlungu zokwenzakala. I-Shin splints, i-side stitches, okanye ezinye iziphumo eziqhelekileyo ezinokuthi ziphuhliswe ukususela ekuqaleni kwenkqubo yokuzilolonga. Kusenokufuneka ukuba abantu bayeke ukuzilolonga, baphathe ukwenzakala, baze baqale kwakhona.
- Ukuba kukho iintlungu ezibukhali kumalungu, ukukrazuka kwezihlunu okanye imithambo, okanye nayiphi na enye into engavakaliyo iqhelekileyo, yima uze ufune unyango.
Ziqhelise ukuba Nengqondo
- Umzimba uya kuziva into ethile ngelixa usebenza, kodwa ukwahlula intlungu yokulimala kwangempela kwiimvakalelo eziqhelekileyo kubalulekile.
- Qaphela ukuba umzimba uziva njani ngexesha lokuzilolonga.
- Landela imiyalelo kwaye ubeke ingqalelo kwifomu efanelekileyo ukunciphisa umngcipheko wokulimala.
Izihlangu ezifanelekileyo
- Ukunxiba izihlangu zokuzilolonga ezifanelekileyo yinto efanelekileyo yokuphepha nokukhusela ukulimala.
- Tyala kwizihlangu ezisemgangathweni ukunika umzimba inkxaso oyidingayo.
Ifomu efanelekileyo
- Ukuba uphakamisa iintsimbi, enye indlela yokugcina ukulimala kukusebenzisa ifom engafanelekanga okanye i-posture.
- Ukuba awuqinisekanga ngendlela yokwenza imithambo, dibana nomqeqeshi okanye umqeshwa wejimu akuchazele ukuba umatshini usebenza njani.
Shushubeza
- Ukutsiba kwi-workout ngaphandle kokufudumala kunokukhokelela ekulimazeni okungakhokelela kwiimeko ezibuhlungu ezingapheliyo.
- Ukufudumala okuthe ngqo kwi-Workout kuyacetyiswa.
- If ukuhamba, qala ngokuhamba okuphakathi.
- Ukuba ubaleka, qala ngokuhamba ngokukhawuleza.
- Ukuba uphakamisa iintsimbi, yenza umthambo omncinci wentliziyo kuqala okanye iseti yokufudumala eneentsimbi ezikhaphukhaphu.
Ukuzilolonga ngaphakathi kwamaNqanaba okuPhila
- Ukwenzakala kwenzeka xa uzama ukwenza kakhulu ngokukhawuleza.
- Qala ngenkqubo yokukhanya.
- Sebenza ukuya kukuzilolonga okuqatha ngakumbi narhoqo.
- Umzekelo, ukuba uyakwazi ukuhamba imizuzu eli-10 kuphela, qala apho kwaye wandise ngokuthe ngcembe.
Ukusilela
Xa kuziwa ekusebenzeni, ukungaphumeleli kunokuba namava ngeendlela ezahlukeneyo, njengokunciphisa umzimba, ukusilela ukuwenza ngokuzilolonga, ukungakwazi ukunamathela kwinkqubo yomthambo, njl njl. Le yinxalenye yenkqubo, kodwa abantu ngabanye banokuloyisa uloyiko lomthambo. ngokunyamezela.
- Ukubeka ibha phezulu kakhulu kunokuba sisizathu sokuyeka.
- Indlela elula yokuhlangabezana noku kukuzibekela usukelo olufikelelekayo.
- Usukelo lwexesha elide lunokumiselwa ukusebenzela kulo.
- Yenza into onokuyenza ngoku.
Abantu bazifaka emngciphekweni ngalo lonke ixesha besenza into ephuma kwindawo yabo yokuthuthuzela. Nangona kunjalo, ukubeka umngcipheko kunokuba yimfuneko ukoyisa uloyiko lokuzilolonga, ukuqhubeka, kwaye uphumelele.
IiTekhnoloji zokuLahla ubunzima
Ucaphulo
Hales CM, CM, Fryar CD, Ogden CL. (2020). Ukuxhaphaka kokutyeba kunye nokutyeba kakhulu phakathi kwabantu abadala: eUnited States, ngo-2017-2018. Ingxelo yeDatha ye-NCHS, akukho 360. Hyattsville, MD: Iziko leSizwe leNkcazo yezeMpilo. Ifunyenwe kwi www.cdc.gov/nchs/products/databriefs/db360.htm#Suggested_citation
by UGqr Alex Jimenez | Lolonga, istres
Abantu ababandakanyeka kwirejimeni yokuqina komzimba rhoqo banokuqala ukuphulukana nomdla kunye nenkuthazo. Ngaba ukwazi iimpawu zokudinwa ngokugqithiseleyo kunokunceda abantu baphinde bafumanise intshukumisa yabo?
Ukuzivocavoca Ukudinwa
Xa ukugcina usempilweni nokuba sempilweni kuba ngumsebenzi kwaye ukwenza nantoni na eyenye ingcono kunokuzilolonga, abantu banokuba nengxaki yokudinwa ngokugqithiseleyo. Nazi iimpawu ezimbalwa zokuba umntu uyatsha.
amangomso
Olunye uphawu luhlala lubeka izinto phantsi.
- Umntu unokunxiba iimpahla zokuzilolonga, abeke izixhobo, njl.njl.
- Nangona kunjalo, ukuzilolonga akuze kwenzeke njengoko umntu eqhubeka efumana ezinye izinto zokuzenza.
- Ngexesha elithile, bathatha isigqibo sokuba kusemva kwexesha kwaye baya kusebenza ngomso.
isisombululo
Yenza lula ukuzilolonga. Yenza iinjongo ezincinci okanye uhlengahlengiso kwaye ugcine ukukhanya kokuzivocavoca. (Nemanja Lakicevic, et al., 2020) Umzekelo unokuba:
- Gxininisa kuphela ukolula.
- Hamba ujikeleze ibhloko.
- Yehla usenyuka izinyuko ezilingana nemijikelo embalwa.
- Yenza iipushups ezili-10, ii-squats ezili-10, kunye nemiphunga eli-10, okanye eminye imithambo kwaye kuphelele apho.
Akusenamdla
Xa utshisiwe, umthambo awunomdla kwaye awudalisi. (UFranklin Velasco, uRafael Jorda. 2020) Abaqeqeshi baya kucebisa ukufumana into entle malunga nokuzilolonga.
isisombululo
Tshintshela kumsebenzi omtsha okanye owahlukileyo. (Nemanja Lakicevic, et al., 2020)
- Xa umdla kunye nomnqweno ungafumaneki ndawo musa ukuzilolonga njengesiqhelo, njengoko oku kunokunciphisa ngakumbi inkuthazo.
- Eli lixesha lokutshintsha inkqubo kwaye uhambe ngebhayisikile yokuzonwabisa okanye i-rollerblade, i-skateboard, njl., iseshoni.
- Yiya epakini, hambahamba nje, kwaye ulibale ngomsebenzi wokuthatha yonke into.
- Dlala umdlalo nomhlobo okanye uphose ibhola ujikeleze.
Ukudinwa
Hayi nje umzimba, kodwa ukudinwa ngokwasengqondweni kunokuba luphawu lomthambo wokudinwa.
isisombululo
- Ukuphumla.
- Abantu banokucinga ukuba kufuneka bazilolonge yonke imihla kwaye babambelele kwirejimeni okanye basilele.
- Olu hlobo lwengqondo lunokubangela ukudinwa kunye noxinzelelo olongezelelweyo.
- Umzimba kunye nengqondo zifuna ixesha elaneleyo lokubuyisela.
- Ulibale malunga nomthambo ocwangcisiweyo wosuku, kwaye ubone indlela ingqondo nomzimba ovakalelwa ngayo ngosuku olulandelayo.
- Iintsuku ezimbini okanye ezintathu zokuphumla ngokulandelelana zinokwenza umahluko omkhulu kwinkuthazo kwaye zinikeze umbono omtsha kwindlela yokuzilolonga.
Amanqanaba asezantsi amandla emva koMthambo
Ukuzilolonga, nangona kudinwa ngendlela efanelekileyo, kufanele kumnike amandla umntu ngamnye. Uninzi lokuzilolonga kufuneka lushiye umzimba uziva ngcono kunangaphambili. Xa umzimba uziva umbi okanye amanqanaba amandla ephantsi, oku kunokuba luphawu ukuqhubela phambili oko kunokukhokelela ekubeni udinwe ngokugqithiseleyo.
isisombululo
- Eli inokuba lixesha lokukhululeka kwirejimeni yokomelela.
- Ulibale ukuzilolonga okuqatha kunye/okanye uqeqesho lobunzima obunzima.
- Eli lixesha lokunciphisa umzimba.
- Ukuzivocavoca okulula kweyoga okanye iPilates kunokunceda.
- Olu luhlobo lokubuyisela okusebenzayo, okuvumela ingqondo nomzimba ukuba uphumle ekusebenzeni ngokugqithiseleyo.
Ukutshintsha kweMood kunye/okanye ukucaphuka
Xa ingqondo nomzimba zisebenza kakhulu kwaye ziqeqesheke kakhulu, oko kunokubangela ukucaphuka, ukucaphuka, kunye nokudandatheka okukhokelela ekudinweni.
isisombululo
Yenza into eziva ilungile. Oku kunokubandakanya:
- I-massage yonyango.
- Iseshoni ye-spa.
- Ukulala ixesha elide.
- Ukumanzisa iinyawo.
- Ukuthatha ibhafu yonyango.
- ukucamngca
Ukudinwa kuyenzeka, injongo kukugcina izisombululo zilula njengokuthatha ikhefu leentsuku ezimbalwa okanye ukuzama into entsha ukuze ubuye uziva uhlaziyekile kwaye womelele.
UVavanyo lweZifundo ezininzi kunye noNyango
Ucaphulo
Lakicevic, N., Iintlanga, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Yenza ukomelela koMzimba: Ngaba ubuNtsha bungaba siSigqibo esiPhambili kuNyathelo loMzimba?. Imida kwizengqondo, 11, 577522. doi.org/10.3389/fpsyg.2020.577522
Velasco, F., & Jorda, R. (2020). Umfanekiso wokukruquka phakathi kweembaleki kunye neziphumo zayo kuLawulo lwezeMidlalo: Indlela yokuSebenza ngeendlela ezininzi. Imida kwizengqondo, 11, 831. doi.org/10.3389/fpsyg.2020.00831
by UGqr Alex Jimenez | isondlo, istres
Ukugcina impilo enempilo kwaye ilungelelene kakuhle isicwangciso sesondlo kucetyiswa kwimpilo jikelele. Xa umzimba wondliwa ngokusempilweni, uya kusebenza kakuhle. Uxinzelelo yinxalenye yobomi bemihla ngemihla, kwaye ukutya okuthile kunokonyusa amandla omzimba okujongana noxinzelelo, ukunceda ukujolisa imeko yenyama neemvakalelo, kunye nokukhusela ingqondo. I Ukulimala kweChiropractic yezoNyango kunye neQela leKlinikhi yezonyango eSebenzayo inokubonelela nge-massage yonyango ukunyusa ukujikeleza, kunye nokuphumla kwengqondo nomzimba, uhlengahlengiso lokubuyisela nakuphi na ukungahambi kakuhle, kunye nenkxaso yesondlo kunye nokuqeqeshwa kwezempilo kwimpilo epheleleyo.
Ukutya Koxinzelelo
Ukuxhalabisa yimeko exhaphakileyo echaphazela izigidi zabantu. Ukuzama ukunciphisa amanqanaba oxinzelelo kubandakanya ukuzinyamekela, ukulawula ubuthongo, umsebenzi womzimba, kunye nokubandakanya ukutya ukunciphisa cortisol amanqanaba, i-hormone ephambili ejongene noxinzelelo.
Cortisol
ICortisol inemisebenzi eyahlukeneyo ebandakanya:
- Ulawula indlela umzimba ozisebenzisa ngayo iicarbohydrates, amafutha kunye neeproteni.
- Ukulawulwa komjikelo wokulala.
- Ukulawulwa koxinzelelo lwegazi.
- Yandisa iswekile yegazi.
- Yehlisa ukudumba.
ICortisol ngamanye amaxesha yaziwa ngokuba yihomoni yoxinzelelo ngenxa yokuba idlala leadrenal uyayikhupha xa unoxinzelelo okanye xa umzimba uphantsi uxinzelelo lomzimba / ukudumba. Sisitshixo sokulawula ithuku lokulwa-okanye-lokubhabha kwaye kunjalo usempilweni ixesha elifutshane njengendlela yokukhusela enika amandla afunekayo ukuphendula uxinzelelo lwexesha elifutshane. Nangona kunjalo, i Ukukhutshwa kwexesha elide kwe-cortisol kubangela uxinzelelo emzimbeni, okukhokelela ekudumbeni okungapheliyo kunye nokunyusa uxinzelelo lwegazi. Ukufunda ukwenza ukulawula uxinzelelo iyimfuneko ekwehliseni amanqanaba e-cortisol.
iimpawu
Iimpawu ziyahluka kwaye zahlukile kumntu wonke.
Zemvelo
- Ukudinwa.
- Iingxaki zokulala.
- Intloko.
- Uxinzelelo lwemisipha.
- Ukubamba imihlathi.
- Iintlungu neentlungu.
- Isigulo esingapheliyo esivela kumajoni omzimba abuthathaka.
- Isisu okanye iingxaki zokugaya.
- Igazi elonyukayo.
- Iintlungu zesifuba okanye ukuziva ngathi intliziyo iyabaleka.
- Utywala.
- Ndingcangcazela.
Ngokweemvakalelo nangengqondo
- Ukucaphuka kunye okanye ukuxhalaba.
- Usizi.
- Ukuxinezeleka.
- Ukuhlaselwa koloyiko.
Ukutya
Injongo kukunciphisa ukudumba, ngaloo ndlela kuncitshiswe amanqanaba e-cortisol. Ukutya okucetyiswayo koxinzelelo kubandakanya ukutya iphezulu kwi-magnesium, i-vitamin B, i-Omega-3 fatty acids, iprotheni, kunye nokutya okuxhamla amathumbu. Nazi ezimbalwa.
Magnesium
I-Magnesium iluncedo kakhulu ekunciphiseni ukuvuvukala, i-metabolizing cortisol, kunye nokuphumla kwengqondo nomzimba.
- I tsokotshi emnyama.
- Ubhanana.
- Ibrokholi.
- Ispinatshi.
- Iiavokhado.
- Imbewu yethanga.
Vitamin B
I-Vitamin B12 inokunceda kwimetabolism ye-cortisol.
IOmega-3 Amanqatha Acid
Oku kutya kunciphisa ukuvuvukala.
- I-oyile ye-olivu.
- Iiavokhado.
- Ityhuna.
- Isardadi.
- Imackerel.
- Islamoni
- IiAnchovies.
- Iimbatyisi.
- IiWalnuts.
- Iimbwe zechai.
- Iimbewu zeflax.
protein
Oku kutya kukhuthaza amanqanaba eswekile yegazi alungeleleneyo.
- Amaqanda.
- Amantongomane
- IAlmond.
- Ibele lenkukhu.
- Ibele laseTurkey.
- Inyama yenkomo.
- Ityhuna.
- I-shrimp.
- Islamoni.
- Iilentile.
- IQuinoa.
Iprobiotic kunye neGyidiweyo
Amajoni omzimba axhomekeke emathunjini ukuze akhuseleke. Iiprobiotics kunye nokutya okuvundisiweyo kunokunceda ukulungelelanisa iswekile yegazi kunye nokunciphisa i-cholesterol.
Isitshixo sokunciphisa uxinzelelo yindlela yokwenza umzimba wonke equka umthambo, ukulala ngokufanelekileyo, kunye nokulawula izifo ezingapheliyo ezifana nesifo seswekile, uxinzelelo lwegazi, kunye nokutyeba, zonke ezinokuthi zibeke umzimba kwixesha elide. ukukrala. Ukudibanisa oku kutya kwisicwangciso sesondlo kunokunceda ukukhulula uxinzelelo ngokwemvelo.
Impembelelo yoxinzelelo
Ucaphulo
Aucoin, Monique, kunye noSukriti Bharwaj. "Ingxaki yokuxhalaba ngokubanzi kunye neempawu ze-Hypoglycemia eziphuculweyo ngokuguqulwa kokutya." Iingxelo zamatyala kunyango lwengqondo vol. 2016 (2016): 7165425. doi:10.1155/2016/7165425
Errisuriz, Vanessa L et al. "Uxinzelelo olubonwayo kunye nokukhetha ukutya: Indima yokumodareyitha yokulawula uxinzelelo." Ukuziphatha kokutya vol. 22 (2016): 211-216. doi:10.1016/j.eatbeh.2016.06.008
Norwitz, Nicholas G, kunye no-Uma Naidoo. "Isondlo njengoNyango lweMetabolic yeNxiwa." Frontiers in psychiatry vol. 12 598119. 12 Feb. 2021, doi:10.3389/fpsyt.2021.598119
USerafini, uMauro, kunye no-Ilaria Peluso. "Ukutya okuSebenzayo kwiMpilo: Indima ye-Antioxidant edibeneyo kunye ne-Anti-Inflammatory yeZiqhamo, imifuno, imifuno, iziqholo kunye ne-cocoa ebantwini." Uyilo lwangoku lwamayeza vol. 22,44 (2016): 6701-6715. doi:10.2174/1381612823666161123094235
Zellner, uDebra A et al. "Ukhetho lokutya lutshintsha phantsi koxinzelelo." IPhysiology kunye nokuziphatha vol. 87,4 (2006): 789-93. doi:10.1016/j.physbeh.2006.01.014
by UGqr Alex Jimenez | ukuphulula umzimba womntu ngobunono, istres
Abantu ngabanye banokufumana ukuqina kwemisipha iminyaka kwaye bangayiqondi. Oku kungenxa yokuba izihlunu ziyaqina ngokunyukayo, kwaye ngokucothayo umzimba uqala ukuqhelana nemvakalelo kunye nokubeka ukuba ibe yinto eqhelekileyo. Kwaye iyaqhubeka ngokunyuka ngokuthe ngcembe iintlungu kunye neentlungu. Hayi de kube umntu sele efumene i-massage yonyango kunye nohlengahlengiso lwe-chiropractic ngaba bayayiqonda indlela ababeqinile kwaye beqinile ngayo. Oku kuxa abantu beqaphela indlela inkqubo yabo ye-musculoskeletal esebenza ngayo kwaye kufuneka bagcine izicubu ezikhululekile, eziguquguqukayo zemisipha yokuhamba kunye nokusebenza. I-Chiropractic yezoNyango zeChiropractic kunye ne-Functional Medicine Clinic inokunyanga, ukubuyisela, ukufundisa, kunye nokuphucula impilo yomntu wonke.
Ukuqina Kwemisipha
Xa umzimba ufuna ukushukuma, ingqondo ithumela umqondiso wemithambo-luvo kwizihlunu ezikuloo mmandla, nto leyo ebangela ukuba izihlunu ziqine okanye zifinyeze. Izihlunu zinokosulela kancinci okanye kakhulu, kuxhomekeke kumsebenzi. Emva kokuqhawula, izihlunu ziphumla kude kube lixesha elizayo ezifunekayo. Ukuqina kwemisipha kwenzeka xa isihlunu okanye iqela lezihlunu lihlala ngokupheleleyo okanye ngokuyinxenye libambene ixesha elide. Imiqondiso yemithambo-luvo iqhubeka ixelela isihlunu ukuba sicutheke naxa isihlunu singasafuneki. Oku kunokuhlala iiyure okanye iintsuku ezininzi.
I-muscle ixesha elide lihlala lithintekile, iimpawu ezininzi zikhona kwaye ziqhubeka. Ukuqina kwemisipha kudla ngokubangelwa luxinzelelo. Uxinzelelo luchaphazela inkqubo yemithambo-luvo yomzimba, kuquka imithambo-luvo kunye nomsebenzi wazo. Inkqubo ye-nervous inokusabela kuxinzelelo ngokuvelisa uxinzelelo olongezelelweyo kwimithambo yegazi, ukunciphisa ukujikeleza kwegazi, kunye nokubangela uxinzelelo kunye neentlungu.
Izizathu
Amayeza athile, anje zemimiselo, kunokubangela ukuqina kwemisipha, kwaye iimeko ezininzi zinokuba negalelo kuyo. Ezi ziquka:
- emzimbeni yimeko ebangelwa kukungaseli manzi ngokwaneleyo.
- Ukwenzakala okuphindaphindiweyo kukwenzakala kwezihlunu okanye imithambo-luvo ngenxa yokusetyenziswa kakhulu kwezihlunu.
- Pinched imithambo-luvo.
- Ukulibaziseka-ukuqala kobuhlungu bezihlunu bukuqina kunye neentlungu ezikhula kwiiyure okanye iintsuku emva kokusebenza kanzima kunye nokuzilolonga.
- Isifo sokunyamezela esingapheliyo yimeko ebangela ukudinwa okugqithisileyo, iingxaki zokulala, kunye neentlungu.
- Isifo se-Myofascial pain syndrome sisifo esinganyangekiyo apho uxinzelelo kumanqaku emisipha abuthathaka kubangela intlungu.
- Irheumatoid arthritis sisifo esingapheliyo sokudumba esichaphazela amalungu.
- Fibromyalgia sisifo esinganyangekiyo esinokubangela ukuqaqamba kwezihlunu, iintlungu, kunye nokuqina.
- Claudication yimeko apho i-cramping yenzeke ngenxa yokungabikho kwegazi kwimisipha, ngokuqhelekileyo emilenzeni.
- Isifo seLyme kunye ne-Rocky Mountain ibona umkhuhlane izigulo zombane ezinokubangela ukonakala kwemithambo-luvo.
- I-Amyotrophic lateral sclerosis yi isifo se-neurodeergenerative oko kubangela iingxaki zemithambo-luvo kunye nokulahlekelwa kolawulo lokuzithandela lwemisipha.
- Isifo esingapheliyo se-compartment syndrome sisihlunu kunye nesimo se-nerve esibangela intlungu kunye nokudumba.
- Dystonia yimeko eyenza i-random / involuntary muscle contractions.
- Lupus sisifo esingapheliyo sokuvuvukala esinokubangela intlungu kunye nokuqina.
- Isifo sikaParkinson sisifo se-neurological esichaphazela ukuhamba.
- I-Polymyalgia rheumatica sisifo esingapheliyo sokuvuvukala esinokubangela intlungu yemisipha kunye nokuqina.
- Iintsholongwane kunye nosulelo lweNtsholongwane.
impatho
Injongo yonyango kukuqeqesha izihlunu ukuba ziphumle ngokupheleleyo. Unyango oluthile olusetyenzisiweyo lunokwahluka ngokuxhomekeke kwisizathu kunye nobukhulu.
Chiropractic
Unyango lweChiropractic iya kujongana nemeko okanye ukulimala kwaye emva koko ukuqina kwemisipha. Unyango lubandakanya ukuphululwa (ngesandla nange-percussively) iindawo zokuphumla kunye nokwelula izicubu eziqinileyo. I-Chiropractic ikhupha kwaye ilungelelanise amalunga angahambi kakuhle kunye namathambo kwindawo yawo efanelekileyo. Isixokelelwano se-nervous esisembindini siyayibona indawo entsha njengowonga amandla ngokwendalo. Nangona kunjalo, kuya kuhlala kukho ii-aches kunye nobuhlungu njengoko umzimba uhlengahlengisa de ube uhambelana kwaye uqhelekile kumntu ngamnye.
Unyango lwasekhaya
Unyango lwasekhaya lunconywa ngonyango lomzimba kunye / okanye i-chiropractic ukugcina ukuguquguquka kunye nokwenza utshintsho oluyimfuneko / uhlengahlengiso kwisicwangciso sonyango njengoko isigulane siqhubela phambili kwaye izihlunu ziqala ukunamathela kwi-massaging, i-manipulation kunye noqeqesho. Zinokubandakanya oku kulandelayo:
- Ukusebenzisa i-compress efudumele okanye i-pad yokufudumala kwindawo echaphazelekayo kwandisa ukujikeleza.
- Ukolula okujoliswe kuko okuthambileyo.
- Ukuphepha imisebenzi ethile enokubangela ukuba isihlunu sibe ngqongqo kwakhona de umzimba ulungele.
- Ukukhuthaza izihlunu ukuba ziphumle usebenzisa:
- Yoga
- Ukuphefumla
- ukucamngca
- I-Tai chi
- Biofeedback
- Umculo kunye nonyango lobugcisa
- Aromatherapy
Sciatica Ichazwe
Ucaphulo
Chandwani D, Varacallo M. Exertional Compartment Syndrome. [Ihlaziywe ngo-2022 ngoSeptemba 4]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK544284/
Chu, Eric Chun-Pu et al. "Ukhathalelo lweChiropractic kwisifo sikaParkinson kunye nokukhubazeka." Ijenali yamayeza kunye nobomi vol. 15,5 (2022): 717-722. doi:10.25122/jml-2021-0418
Joshi, Aditi et al. "Ukusebenza kweMyofascial Release (MFR) vs. High-Frequency Transcutaneous Electrical Nerve Stimulation (TENS) yokuNceda iintlungu kunye nokuPhuculwa kokuSebenza kwiiKholeji zaBafundi abaneTrapezius Myalgia." Cureus vol. 14,10 e29898. 4 Okt. 2022, doi:10.7759/cureus.29898
Tan, Xueli, et al. "Ukusebenza kweeprothokholi zonyango lomculo ekunciphiseni iintlungu, ixhala, kunye namanqanaba okuxinezeleka kwemisipha ngexesha lokutshintsha ukunxiba: uvavanyo olulindelekileyo lwe-crossover." Ijenali yokhathalelo lokutsha kunye nophando: upapasho olusemthethweni lwe-American Burn Association vol. 31,4 (2010): 590-7. doi:10.1097/BCR.0b013e3181e4d71b
by UGqr Alex Jimenez | Chiropractic, Ubuhlungu obungapheliyo, Iimeko eziPhathwayo, impilo, Uxinzelelo oluxhasayo, istres, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
UDkt Alex Jimenez, DC, ubonisa indlela uxinzelelo olungapheliyo olunokuchaphazela ngayo umzimba kunye nendlela ehambelana ngayo nokuvuvukala kule nxalenye ye-2. Icandelo 1 ivavanye ukuba uxinzelelo lunxulumana njani neempawu ezahlukeneyo ezichaphazela amanqanaba emfuza omzimba. Icandelo 2 lijonga indlela ukuvuvukala kunye noxinzelelo olungapheliyo olunxibelelana ngayo nezinto ezahlukeneyo ezinokukhokelela kuphuhliso lomzimba. Sithumela izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olukhoyo kubantu abaninzi abanengxaki yoxinzelelo olungapheliyo oluhambelana ne-cardiovascular, endocrine, kunye ne-immune system echaphazela umzimba kunye nokuphuhlisa ukudumba. Sikhuthaza ngamnye kwizigulane zethu ngokuzikhankanya kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kuhlalutyo lwabo ngokufanelekileyo. Siyaqonda ukuba imfundo yindlela eyonwabisayo xa ubuza ababoneleli bethu imibuzo ngokwesicelo sesigulana kunye nokuqonda kwakhe. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli
Lunokusichaphazela Njani Uxinezeleko?
UGqr. Alex Jimenez, DC, unikezela: Uxinzelelo lunokudala iimvakalelo ezininzi ezinokuchaphazela kakhulu uninzi lwethu. Ingaba ngumsindo, ukukhungatheka, okanye ukudakumba, uxinzelelo lunokwenza nabani na afikelele kwinqanaba lokuphuka kwaye abangele iimeko ezinokuthi ziphuhliseke zibe yimiba ye-cardiovascular. Ngoko ke abo bantu banomgangatho ophezulu womsindo, xa ujonga uncwadi lwe-cardiovascular, banethuba elincinci lokusinda. Umsindo ngumdlali ombi. Umsindo ubangela i-arrhythmia. Olu phononongo lujongwe, ngoku sinabantu abane-ICDs kunye ne-defibrillators, sinokubeka iliso ezi zinto. Kwaye siyabona ukuba umsindo unokubangela i-ventricular arrhythmias kwizigulane. Kwaye kulula ukulandela ngoku, ngobunye betekhnoloji yethu.
Umsindo udibaniswe neziqephu ze-atrial fibrillation. Xa ucinga ngayo, kukugalela kweadrenaline emzimbeni kwaye kubangele ukuxinana kwemithambo. Inyusa izinga lokubetha kwentliziyo. Zonke ezi zinto zinokukhokelela kwi-arrhythmia. Kwaye akunyanzelekanga ukuba ibe yi-AFib. Ingaba zii-APC kunye neeVPC. Ngoku, uphando olunomdla kakhulu luye lwaphuma malunga ne-telomerase kunye ne-telomeres. I-telomeres zi-caps ezincinci kwi-chromosomes, kwaye i-telomerase yi-enzyme edityaniswe nokwakheka kwe-telomere. Kwaye ngoku, sinokuqonda ngolwimi lwesayensi, kwaye siqala ukusebenzisa iteknoloji kunye nokusebenzisa isayensi ngendlela esingenakuze siyenze ngaphambili ukuqonda impembelelo yoxinzelelo kwi-telomeres kunye ne-telomerase enzymes.
Izinto ezikhokelela kuxinzelelo olungapheliyo
UGqr. Alex Jimenez, DC, unikezela: Ngoko ke omnye wabantu abaphambili ukuba bafunde oku ngowokuphumelela iBhaso leNobel, uGqr. Elizabeth Blackburn. Kwaye into ayithethileyo kukuba esi siphetho, kwaye siza kubuyela kwezinye zezifundo zakhe. Usixelela ukuba i-telomeres yeentsana ezivela kwabasetyhini kwi-utero yayinoxinzelelo oluninzi okanye yayimfutshane kubomi obuncinci xa kuthelekiswa noomama abangenayo iimeko ezifanayo zoxinzelelo. Uxinzelelo lwengqondo kamama ngexesha lokukhulelwa lunokuthi lube nefuthe lenkqubo ekuphuhliseni inkqubo yebhayoloji ye-telomere esele ibonakala ekuzalweni njengoko kubonakaliswa kukumiselwa kobude betelemetry yeleukocyte esandula kuzalwa. Ke abantwana banokungena beshicilelwe, kwaye nokuba benjenjalo, oku kunokuguqulwa.
Kuthekani ngocalucalulo lobuhlanga ezi bhokisi zilapha zibonisa ucalulo oluphezulu lobuhlanga olukhokelela kubude obuphantsi be-telomere, uninzi lwethu olukhe lwacinga ngalo. Ke, ubude obufutshane be-telomere bukhokelela kumngcipheko owongeziweyo womhlaza kunye nokufa ngokubanzi. Amazinga omhlaza wesifo somhlaza angama-22.5 kwi-1000 yomntu-iminyaka kwiqela le-telomere elifutshane kakhulu, ivesi 14.2 kwiqela eliphakathi, kunye ne-5.1 kwiqela elide le-telomere. I-telomeres emfutshane inokukhokelela ekungazinzini kwechromosome kwaye ibangele ukwakheka komhlaza. Ngoko, ngoku siyaqonda, ngolwimi lwesayensi, impembelelo yoxinzelelo kwi-enzyme ye-telomerase kunye nobude be-telomere. Ngokutsho kukaGqr. Elizabeth Blackburn, 58 abafazi premenopausal ababenyamekela abantwana babo abagulayo ezingapheliyo abasetyhini ababenabantwana abasempilweni. Aba basetyhini babuzwa ukuba balubona njani uxinzelelo kubomi babo nokuba luyayichaphazela na impilo yabo ngokuchaphazela ukuguga kweeseli zabo.
Lowo ngumbuzo wophononongo njengoko bejonge ubude be-telomere kunye ne-telomerase enzyme, kwaye yile nto bayifumeneyo. Ngoku, igama eliphambili apha liyabonwa. Asimele sigwebe uxinezeleko lomnye nomnye. Uxinzelelo lobuqu, kwaye ezinye zeempendulo zethu zisenokuba zemfuza. Ngokomzekelo, umntu onayo i-homozygous comps kunye ne-sluggish gene ingaba nexhala kakhulu kunomntu ongenayo le polymorphism yofuzo. Umntu one-MAOA kwi-MAOB unokuba nexhala ngakumbi kunomntu ongenayo loo polymorphism yofuzo. Ke kukho icandelo lemfuzo kwimpendulo yethu, kodwa into ayifumeneyo yayibonwa ngoxinzelelo lwengqondo. Kwaye inani leminyaka yokunyamekela abantwana abagula ngokungapheliyo lalidibene nobude obufutshane be-telomere kunye nomsebenzi omncinci we-telomerase, ukubonelela ngesibonakaliso sokuqala sokuba uxinzelelo lunokuchaphazela ukugcinwa kwe-telomere kunye nokuphila ixesha elide.
Indlela yokuguqula iMpendulo yethu yoxinzelelo?
UGqr. Alex Jimenez, DC, unikezela: Oko kunamandla, kwaye abaninzi ababoneleli bezempilo baphantsi koxinzelelo oluthile. Kwaye umbuzo ngulo, yintoni esinokuyenza ukuguqula impendulo yethu? UFramingham uphinde wajonga ukudakumba kwaye wachaza ukudakumba kweklinikhi njengomngcipheko omkhulu weziganeko zentliziyo kunye neziphumo ezibi kunokutshaya, isifo sikashukela, i-LDL ephezulu, kunye ne-HDL ephantsi, ephambeneyo ngenxa yokuba sichitha lonke ixesha lethu kwezi zinto. Ukanti, asichithi xesha lininzi sijongana neemeko zeemvakalelo zesifo semithambo. Oku kuchaphazeleka ukudakumba, uluhlu lwempahla, uvavanyo olulula lokuhlola ukudakumba, ukujonga abantu abanamanqanaba aphezulu okudakumba ngokuchasene namanqanaba aphantsi okudakumba. Kwaye unokubona ukuba njengoko usuka kwinqanaba eliphantsi ukuya kwelona nqanaba liphezulu, njengoko usebenza ngendlela yakho, ithuba lokusinda liba lincinci.
Kwaye uninzi lwethu luneethiyori zethu zokuba kutheni le nto isenzeka. Kwaye kungenxa yokuba ukuba sidakumbile, asithi, "Owu, ndiza kutya amahlumela e-brussels, kwaye ndiza kuthatha ezo vitamin B, kwaye ndiza kuphuma ndiyokuzilolonga, kwaye ndiza kwenza ukucamngca. " Ke i-post-MI ezimeleyo yomngcipheko wesiganeko kukudakumba. Ingqondo yethu malunga nokudakumba isenza singakwazi ukusebenza ngokuqhelekileyo kwaye sinokwenza imizimba yethu iphuhlise imiba echaphazela amalungu ethu abalulekileyo, imisipha kunye namalungu. Ngoko, ukudakumba ngumdlali omkhulu, njengoko i-75% yokufa kwe-post-MI inxulumene nokudakumba, akunjalo? Ngoko ujonge izigulane, ngoku, kufuneka ubuze umbuzo: Ngaba kukudandatheka okubangela ingxaki, okanye kukugula kwe-cytokine esele ikhokele kwisifo senhliziyo esibangela ukudakumba? Kufuneka siyifake phakathi yonke le nto.
Kwaye olunye uphononongo lujonge ngaphezulu kwe-4,000 yabantu abangenaso isifo se-coronary kwisiseko. Kukonyuka ngakunye kwamanqaku amahlanu kwisikali sokudakumba, loo mngcipheko wenyuka nge-15%. Kwaye abo banamanqaku aphezulu okudakumba babene-40% ephezulu yezinga lesifo se-coronary kunye ne-60% ephezulu yokufa. Ngoko ubukhulu becala wonke umntu ucinga ukuba sisigulo se-cytokine esikhokelela kwi-MI, isifo se-vascular, kunye nokudakumba. Kwaye ke, ewe, xa unomsitho, kwaye uphume kunye nothotho lwemiba ejikelezileyo, siyazi ukuba abantu abadakumbileyo banokunyuka ngokuphindwe kabini ekufeni, ukonyuka kahlanu ekufeni emva kokuhlaselwa yintliziyo, kwaye iziphumo ezibi ngotyando. Kunje, yintoni eza kuqala, inkukhu okanye iqanda?
Uxinezeleko Lunxulunyaniswa Njani Noxinzelelo Olungapheliyo?
UGqr. Alex Jimenez, DC, unikezela: Wonke ugqirha wotyando uyayazi le nto. Abafuni ukwenza utyando kubantu abadandathekileyo. Bayazi ukuba isiphumo asikho sihle, kwaye ewe, akunakwenzeka ukuba balandele kuzo zonke iingcebiso zethu ezisebenzayo zamayeza. Ngoko ke zeziphi ezinye zeendlela zokungasebenzi kakuhle kwe-autonomic ziye zavavanywa ukuguquguquka kwesantya sentliziyo kunye namanqanaba aphantsi e-omega-3s, anefuthe elinzulu kwingqondo, kunye namazinga aphantsi e-vitamin D. Kukho ezo cytokines ezivuthayo esithetha ngazo malunga nokungazifumani. ubuthongo okubuyisela, kwaye uninzi lwezigulana zethu zentliziyo zine-apnea. Kwaye khumbula, musa ukucinga nje ukuba izigulana zentliziyo enzima ezineentamo ezishinyeneyo ezimfutshane; inokukhohlisa kakhulu. Kwaye kubaluleke kakhulu ukujonga ubume bobuso kwaye, ngokuqinisekileyo, uxhulumaniso loluntu, oluyi-sauce eyimfihlo. Ke ngaba i-autonomic dysfunction yindlela? Olunye uphononongo lujonge ukuguquguquka kwesantya sentliziyo kubantu abane-MI yamva nje, kwaye bajonge abantu abangaphezu kwama-300 abanoxinzelelo kunye nabo bangenaxinzelelo. Bafumanise ukuba izalathi ezine zokuguquguquka kwentliziyo ziya kuncipha kubantu abanoxinzelelo.
Ukudumba kwamathumbu kunye noxinzelelo olungapheliyo
UGqr. Alex Jimenez, DC, unikezela: Ke apha amaqela amabini abantu abanesifo sentliziyo kunye nokuguquguquka kwesantya sentliziyo, ukunyuka ukuya phezulu njenge-etiology enokwenzeka. Enye yezinto ezininzi ezinokuchaphazela uxinzelelo olungapheliyo emzimbeni yindlela i-gut microbiome edlala ngayo indima yayo kuxinzelelo lwe-oxidative. Amathumbu zizinto zonke, kwaye uninzi lwezigulana zentliziyo ziyahleka kuba zibuza iingcali zabo zentliziyo, “Kutheni undikhathalele ngamathumbu am microbiome? Kutheni le nto ichaphazela intliziyo yam?” Ewe, konke ukudumba kwamathumbu kubangela ukugula kwe-cytokine. Kwaye yintoni eninzi kuthi esiyilibeleyo ukusukela kwisikolo sezonyango kukuba uninzi lwee-neurotransmitters zethu ziphuma emathunjini. Ke ukudumba okungapheliyo kunye nokuvezwa kwi-cytokines evuthayo kubonakala kukhokelela kutshintsho ekusebenzeni kwe-dopamine kunye ne-basal ganglia, ebonakaliswa luxinzelelo, ukudinwa, kunye nokucotha kwengqondo. Ke asinakugxininisa indima yokudumba kunye nokudakumba ngokwaneleyo ukuba sijonga kwi-acute coronary syndrome kunye nokudakumba, nto leyo eyayanyaniswa namanqaku aphezulu okudumba, i-CRP ephezulu, i-HS ephantsi, ukuguquguquka kwesantya sentliziyo esezantsi, kunye nento engazange ibonwe ngaphambili. uya kuhlolwa esibhedlele, nto leyo kukunqongophala kwesondlo.
Kwaye kule meko, bajonge kumanqanaba e-omega-3 kunye ne-vitamin D, ngoko ke ubuncinci, isheke le-omega-3 kunye nenqanaba le-vitamin D liqinisekisiwe kuzo zonke izigulane zethu. Kwaye ngokuqinisekileyo, ukuba unokufumana uxilongo olupheleleyo lokudumba okubangelwa luxinzelelo. Enye imeko ekufuneka uyijonge xa kufikwa kuxinzelelo-olubangelwa ukudumba yi-osteoporosis kumalungu. Abantu abaninzi abane-osteoporosis baya kuba nokulahleka kwemisipha, ukungasebenzi komzimba, amanqatha ajikeleze umgca ophakathi, kunye neswekile yegazi ephezulu ihambelana nokuguga, kwaye inokuvela kumanqanaba aphezulu e-cortisol emzimbeni.
Imingcipheko yesifo senhliziyo ye-cortisol iphezulu ngokuphindwe kabini kubantu abathatha iidosi eziphezulu ze-steroids. Izixa ezincinci ze-steroids azinawo umngcipheko ofanayo, ngoko ke ayisiyonto inkulu. Ngokuqinisekileyo, sizama ukukhupha izigulane zethu kwi-steroids. Kodwa ingongoma apha kukuba i-cortisol i-hormone yoxinzelelo kwaye i-hormone yoxinzelelo ephakamisa uxinzelelo lwegazi kwaye ibeka ubunzima kumgca ophakathi, isenza sibe nesifo seswekile, ibangela ukuxhathisa kwe-insulin, kwaye uluhlu alupheli. Ke, i-cortisol ngumdlali omkhulu, kwaye xa kufikwa kumayeza asebenzayo, kufuneka sijonge kwiimvavanyo ezahlukeneyo ezibhekiselele kumanqanaba aphakamileyo e-cortisol njengobuzaza bokutya, ivalve yesitulo seentsuku ezi-3, i-nutra-valve, kunye noxinzelelo lwe-adrenal. uvavanyo lwesalathisi ukujonga ukuba kuqhubeka ntoni na ngezigulane. Xa kukho inkqubo ye-nervous enovelwano kunye ne-cortisol ephezulu, sixoxe ngayo yonke into ukusuka kwi-coagulopathy ukuya ekunciphiseni ukuguquguquka kwentliziyo, ukutyeba okuphakathi, isifo seswekile kunye noxinzelelo lwegazi.
Ubudlelwane babazali kunye noxinzelelo olungapheliyo
UGqr. Alex Jimenez, DC, unikezela: Kwaye ukuvula inkqubo ye-renin-angiotensin konke kunxulunyaniswa noxinzelelo. Makhe sijonge kolu phando lujonge abafundi be-Harvard Medical abali-126, kwaye balandelwa iminyaka engama-35, uphando olude. Kwaye bathi, yintoni imeko yesifo esibalulekileyo, isifo sentliziyo, umhlaza, uxinzelelo lwegazi? Kwaye babuza aba bafundi imibuzo elula kakhulu, bebuyintoni ubudlelwane bakho nomama wakho kunye notata wakho? Ngaba yayikufutshane kakhulu? Ngaba kwakufudumele kwaye kunobuhlobo? Ngaba yayinonyamezelo? Ngaba bekuxinene kwaye kubanda? Yile nto abayifumeneyo. Bafumanise ukuba ukuba abafundi bachonge ubudlelwane babo nabazali babo njengengxaki ye-100% yengozi enkulu yempilo. Kwiminyaka engamashumi amathathu anesihlanu kamva, ukuba bathi kushushu kwaye kuvaliwe, iziphumo zayinqumla loo pesenti kwisiqingatha. Kwaye kuya kunceda ukuba ucinga malunga nokuba yintoni na kwaye yintoni enokuchaza oku, kwaye uya kubona indlela amava amabi obuntwana asenza ngayo sigule kwimizuzu embalwa kunye nendlela esifunda ngayo izakhono zethu zokumelana nabazali bethu.
isiphelo
UGqr. Alex Jimenez, DC, unikezela: Isithethe sethu somoya sivela kubazali bethu rhoqo. Abazali bethu ngabona basoloko besifundisa indlela yokucaphuka okanye yokucombulula ingxabano. Ngoko abazali bethu baye baba nempembelelo enzulu kuthi. Kwaye xa ucinga ngaloo nto, unxibelelwano lwethu nalo alumangalisi kakhulu. Olu luphononongo olulandelayo lweminyaka engama-35.
Ukuxinezeleka okungapheliyo kunokukhokelela kwimibandela emininzi enokuthi ihambelane nokugula kunye nokungasebenzi kakuhle kwimisipha kunye namalungu. Inokuchaphazela inkqubo yamathumbu kwaye ibangele ukuvuvukala ukuba ayikhathalelwanga ngokukhawuleza. Ngoko xa kuziwa kwimpembelelo yoxinzelelo oluchaphazela ubomi bethu bemihla ngemihla, inokuba yimiba emininzi, ukusuka kwiimeko ezingapheliyo ukuya kwimbali yosapho. Ukutya ukutya okunesondlo okuphezulu kwi-antioxidants, ukuzivocavoca, ukwenza ingqondo, kunye nokuya kunyango lwemihla ngemihla kunokunciphisa imiphumo yoxinzelelo olungapheliyo kunye nokunciphisa iimpawu ezihambelanayo ezihambelanayo kwaye zibangele intlungu emzimbeni. Singaqhubeka nohambo lwethu lwezempilo kunye nokuphila kakuhle ngaphandle kweentlungu ngokusebenzisa iindlela ezahlukeneyo zokunciphisa uxinzelelo olungapheliyo emizimbeni yethu.
isikhanyeli
by UGqr Alex Jimenez | Chiropractic, Iimeko eziPhathwayo, impilo, Uxinzelelo oluxhasayo, istres, Unyango, yokuzonwabisa, I-Viscerosomatic Reflex, Ukuphila
intshayelelo
UDkt Alex Jimenez, DC, ubonisa indlela uxinzelelo olunokuchaphazela ngayo abantu abaninzi kwaye ludibanise neemeko ezininzi emzimbeni kule nxalenye ye-2. Sithumela izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olufumanekayo oluninzi kubantu abaninzi abanengxaki yoxinzelelo lwegazi ehambelana ne-cardiovascular, endocrine, kunye ne-immune system echaphazela umzimba. Sikhuthaza ngamnye kwizigulane zethu ngokuzikhankanya kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kuhlalutyo lwabo ngokufanelekileyo. Siyaqonda ukuba imfundo yindlela eyonwabisayo xa ubuza ababoneleli bethu imibuzo ngokwesicelo sesigulana kunye nokuqonda kwakhe. UDkt Jimenez, DC, usebenzisa le ngcaciso kuphela njengenkonzo yemfundo. isikhanyeli
Uxinzelelo oluwuchaphazela njani umzimba
UGqr. Alex Jimenez, DC, unikezela: Ngoku wonke umntu usabela ngokwahlukileyo kutshintsho kwimo engqongileyo. Xa kufikelelwa kubantu abaninzi abenza imisebenzi yemihla ngemihla ukususela emsebenzini wabo, ukuvulwa ngeempela-veki, ukuxinana kweemoto, ukubhala iimviwo, okanye ukulungiselela intetho enkulu, umzimba usoloko ukwimo yokuxakeka ngokugqithiseleyo ukusa kwinqanaba lokudinwa ngokweemvakalelo, engqondweni. loo nto ishiya umntu ediniwe kwaye exinezelekile. Kwaye into ephambili kukuqaphela oku ngaphambi kokuba kwenzeke, njengoko sibona le mpembelelo yoxinzelelo kwizigulane zethu kunye nathi. Kwaye into yokuqala ekufuneka uyiqaphele kukuba isiganeko sokuqala sibangela le mpembelelo.
Nokuba siyintoni na isiganeko sokuqala, eyona nto ibalulekileyo yindlela esisijonga ngayo isiganeko. Ithetha ntoni kuthi? Ngaba yimbono yethu? Xa umzimba uhamba kwesi siganeko sokuqala, kunokubangela ukuba imbono iholele kwimpendulo kunye nomphumo kumzimba wethu. Ngoko ukuqonda kuyo yonke into njengoko sithetha ngoxinzelelo kunye nempendulo yoxinzelelo. Ngoku, sineempembelelo zemichiza ezingaphezu kwe-1400 ezenzeka emzimbeni. Ke ngenjongo yale ntetho, siza kuxoxa ngezi zintathu ziphambili: iadrenaline kunye ne-neuro-adrenaline, i-aldosterone, kwaye kunjalo, i-cortisol.
Yaye kutheni ezi zinto zibalulekile? Ngenxa yokuba zonke ezi zinempembelelo enkulu kwisifo senhliziyo. Ngoku, ngo-1990, oogqirha abaninzi babeqala ukuqonda umphumo woxinzelelo kumzimba wenyama. Kwaye kwenzeka ntoni ebantwini xa i-axis ye-HPA yabo ibonisa ukuba basengozini kwaye baqala ukukhukula imizimba yabo ngeehomoni zoxinzelelo? Ewe, sibona i-coagulation ephuculweyo. Sibona utshintsho kwinkqubo ye-renin kunye ne-angiotensin. Iyavuselela. Sibona ukuzuza ubunzima kubantu kunye nokuxhatshazwa kwe-insulin. Yintoni abantu abaninzi abangayiqondiyo kukuba i-lipids iba yinto engaqhelekanga kuxinzelelo. Phantse sonke isigulana sethu siyazi ukuba i-tachycardia kunye ne-arrhythmia zenzeka xa i-adrenaline yethu ihamba, kwaye uxinzelelo lwethu lwegazi luyanda. Ngoku, cinga ngale nto ngolwimi lwamayeza.
Ngeminyaka yoo-1990, oogqirha babenika i-aspirin kunye ne-Plavix ngelo xesha ukuze i-coagulation. Siyaqhubeka nokubonelela nge-ACE kunye nee-ARB kwizigulana zethu. Impembelelo ye-cortisol ibangela ubunzima kunye nokunyanzeliswa kwe-insulin. Sinika iistatins; sinika i-metformin. Sibonelela nge-beta blockers kuloo nto, i-tachycardia, kunye ne-calcium blockers yolo xinzelelo lwegazi oluphezulu. Ke yonke ihomoni enye evulwa ngoxinzelelo, sinechiza esilisebenzisayo ukulinganisa oko. Kwaye ngokungafihlisiyo, iminyaka, sathetha malunga nendlela ezilungileyo ze-beta blockers zentliziyo. Ewe, xa ucinga ngaloo nto, ii-beta blockers ziyayivimba iadrenaline. Ke xa oogqirha bejonga le nto, baqala ukucinga, “Ewe, mhlawumbi kufuneka sicamngce kwaye sicamngce, akunjalo? Sisebenzisa onke la mayeza, kodwa kusenokufuneka sijonge ezinye iindlela zokuguqula indlela esisabela ngayo kuxinzelelo.”
Yintoni iVasoconstriction?
UGqr. Alex Jimenez, DC, unikezela: Asiyi kufunda zonke ezi mpawu kuba zininzi, kodwa zonke zehla kwinto enye. Uxinzelelo. Kufuneka sicinge ngomntu okwingozi yemoto, umzekelo, kwaye loo mntu uyopha. Ngoko ke umzimba mhle kuba udibanisa indlela yokunqanda umntu ukuba angopha okanye i-vasoconstriction. I-Vasoconstriction yakha le mithambo yegazi kwaye yenza iiplatelet zincangathi ukuze zenze ihlwili, kwaye igazi linokuyeka. Oku kwandisa imveliso yentliziyo ngokunyusa izinga lokubetha kwentliziyo kunye nokwandisa i-aldosterone, ebangela ukuba ityuwa kunye nokugcinwa kwamanzi kunyuse uxinzelelo lwegazi. Ke kumntu okwimeko engxamisekileyo yezonyango, njengengozi, ukopha, okanye ukuphulukana nomthamo, obu bubuhle bomzimba womntu. Kodwa ngelishwa, sibona abantu bephila ngolu hlobo, ngokoqobo 24/7. Ngoko siyayazi i-vasoconstriction kunye ne-platelet stickiness, kwaye sibona ukunyuka kwamanqaku okuvuvukala, i-homocysteine, i-CRP, kunye ne-fibrinogen, yonke into eyandisa ingozi ye-cardiovascular.
Sibona impembelelo ye-cortisol, kungekhona nje ukuphakamisa uxinzelelo lwegazi, kungekhona nje ukubangela isifo sikashukela kunye nokuxhatshazwa kwe-insulin, kodwa kunye nokubeka amanqatha esisu kumgca ophakathi. Kwaye ke, njengoko uza kubona kwimizuzu embalwa, kukho unxibelelwano phakathi kweziganeko ezinoxinzelelo kunye ne-arrhythmias efana ne-atrial fibrillation kunye ne-ventricular fibrillation. Okokuqala kwezamayeza, kwi-cardiology, sine-syndrome ebizwa ngokuba yi-takosubo cardiomyopathy, ebizwa ngokuba yi-break heart syndrome. Kwaye le yi-syndrome apho i-myocardium iba yothuka kakhulu ukuya kwinqanaba lokubangela umsebenzi onzima we-ventricular ekhohlo okanye ukungasebenzi kakuhle. Kwaye ngokuqhelekileyo, oku kubangelwa ziindaba ezimbi kunye nesiganeko esichukumisayo ngokweemvakalelo. Kubonakala ngathi umntu ufuna uqhaqho-fakelo lwentliziyo. Ke xa sicinga ngezinto zakudala zomngcipheko weFramingham, sithi, zeziphi ezi zichatshazelwa luxinzelelo?
Iimpawu zoxinzelelo
UGqr. Alex Jimenez, DC, unikezela: Abantu banazo zonke iintlobo zokuziphatha okubi ukuxinzelela, nokuba ngaba abahlobo be-20 kule pakethi yecuba, badla le Cinnabon kuba indenza ndizive kakuhle ngoku, okanye yonke i-cortisol iya kundenza ndityebe kunye nesifo sikashukela. I-Lipids inyuka phantsi koxinzelelo; uxinzelelo lwegazi luyenyuka phantsi koxinzelelo. Ke yonke le miba yomngcipheko ichatshazelwa ziihomoni zoxinzelelo. Kwaye, ngokuqinisekileyo, siyazi ukuba ngokuguqulwa kwenkqubo ye-RAS okanye inkqubo ye-renin-angiotensin, sihlala sibona ukunyuka kwentliziyo. Kwaye oku kuchazwe kakhulu kwiincwadi. Kwaye, kwabo banokusebenza kwigumbi likaxakeka, buza izigulana zakho ukuba bebesenza ntoni ngaphambi kokuba bangene nesiqendu sabo sokungaphumeleli kwentliziyo okanye iintlungu zesifuba. Uza kuva amabali anje, bendibukele imuvi embi, okanye ndibukele imuvi yemfazwe, okanye ndicatshukiswe ngumdlalo webhola, okanye into elolo hlobo.
Siza kuthetha malunga nokuguquguquka kwesantya sentliziyo, okuchatshazelwa luxinzelelo. Kwaye, ngokuqinisekileyo, uxinzelelo luchaphazela amandla ethu okumelana nosulelo. Kwaye siyazi ukuba abantu baphantsi koxinzelelo xa begonyiwe. Umzekelo, iilaser zeCleco ziyasebenza kodwa azivelisi zithinteli-zifo kwisitofu sokugonya xa ziphantsi koxinzelelo. Kwaye, ngokuqinisekileyo, njengoko uza kubona ngomzuzu, uxinzelelo olunzima lunokubangela ukufa kwentliziyo ngokukhawuleza, i-MI, njalo njalo. Ke ngumdlali ongalunganga ongahoywayo. Kwaye uninzi lwezigulane zethu, uxinzelelo luqhuba uloliwe. Ke xa sithetha ngokutya izithole zebrussels kunye necauliflower kwaye, uyazi, uninzi lwemifuno enamagqabi aluhlaza, kwaye umntu uphantsi koxinzelelo olukhulu kangangokuba uzama ukucinga, “Ndiza kuyigqiba njani imini? ” Abeva naziphi na ezinye izinto esizicebisayo.
Ke, uxinzelelo olungapheliyo kunye nokuphazamiseka okuchaphazelayo, nokuba kukudakumba, ukuxhalaba, okanye ukuphakuzela, beka unyawo lwethu kwi-accelerator kwaye uvuselele inkqubo ye-nervous enovelwano. Siyazi ukuba izinto ezifanayo esizibona ngokuguga, njengoko uza kubona ngomzuzu, zinxulunyaniswa nokwanda kwamanqanaba eehomoni zoxinzelelo, ngakumbi i-cortisol. Ke nokuba yi-osteoporosis, ukuncipha kwamathambo, ukungasebenzi kakuhle kwe-endothelial, ukusebenza kweplatelet, uxinzelelo lwegazi, ukutyeba okuphakathi, okanye ukuxhathisa kwe-insulin, oku kuvela kwimpendulo yoxinzelelo. Kwaye kufuneka sibe nesicwangciso sezigulane zethu malunga nendlela yokusingatha oku. I-American Institute of Stress ithi i-75 ukuya kwi-90% yabo bonke ababoneleli bezempilo batyelela ngenxa yeengxaki ezinxulumene noxinzelelo. Kwaye loo ndlela iphezulu kakhulu, kodwa ngokujonga izigulane kunye nalapho bebengena khona, babalisa amabali abo koogqirha babo. Iziphumo ziyafana; akukhathaliseki nokuba ibiyintloko ebuhlungu, ukuxinezeleka kwezihlunu, i-angina, i-arrhythmia, okanye izibilini ezinomsindo; phantse yayisoloko ibangela uxinzelelo.
Uxinzelelo oluqatha nolungapheliyo
UGqr. Alex Jimenez, DC, unikezela: Kukho umahluko phakathi koxinzelelo olubukhali kunye nolungapheliyo ngembono yethu kunye nonxibelelwano lwentlalo. Nangona sifumana amandla athile kumandla aphezulu, uxinzelelo lunokuchaphazela nabani na, kwaye uninzi lwethu lusenokungakwazi ukumelana nalo kakuhle. Ngoko uphononongo olukhulu lwenziwa kwiminyaka emininzi eyadlulayo nguGqr. Ray noHolmes owathi, kwiminyaka engama-50 eyadlulayo, bahlanganisa indlela yokulinganisa iziganeko eziguqula ubomi. Ngoko makhe sijonge iinkalo ezithile, njengeziganeko ezitshintsha ubomi. Zenza njani iziganeko eziguqula ubomi kwaye zibekwa njani? Zeziphi ezinkulu, kwaye zeziphi ezincinci?
Kwaye loo mgangatho ukhokelela njani kwiingxaki ezinkulu zonyango ezinjengomhlaza, ukuhlaselwa yintliziyo, kunye nokufa ngequbuliso kwikamva? Ke bajonga iminyhadala engama-43 etshintsha ubomi, bazibeka kwindawo yokuqala, kwaye baphinda baphinda baphinda baphinda baphinda baphinda babekwa koo-1990. Kwaye inxenye kubo yahlala injalo. Banike amanqaku ohlengahlengiso kumsitho, emva koko bajonga amanani anokuthi adityaniswe nesifo esikhulu. Ngoko, umzekelo, isiganeko esitshintsha ubomi. Inani lokuqala, iiyunithi ezili-100 ezitshintsha ubomi, kukufa kweqabane. Nabani na unokunxulumana naloo nto. Uqhawulo-mtshato lwaluyeyesibini, ukwahlukana kwesithathu, kunye nesiphelo selungu lentsapho elisondeleyo. Kodwa kwakhona uqaphele ukuba ezinye izinto zibekwe kwindawo ezinokuthi, awunokulingana nazo, ukuba sisiganeko esikhulu esitshintsha ubomi esinokuchaphazela impendulo yoxinzelelo njengomtshato okanye umhlalaphantsi.
isiphelo
UGqr. Alex Jimenez, DC, unikezela: Ngoko yayingesiso isiganeko sokwenyani esenza umahluko. Yayikudityaniswa kweziganeko. Kwaye into abayifumene emva kokujonga oogqirha be-67 ukuba unokutshintsha ubomi beyunithi kwindawo ethile phakathi kwe-zero kunye ne-50 enye, kungekhona into enkulu, akukho sigulo esikhulu ngokwenene, kodwa xa ubetha loo manqaku angama-300, kwakukho i-50% ithuba lokugula okukhulu. Ngoko lo mgca wexesha leziganeko ebomini besigulane. Sifuna ukwazi ukuba kwakuqhubeka ntoni ebomini babo xa iimpawu zabo zaqalayo kwaye emva koko sizibuyisele kwangethuba ukuze siqonde indawo ahlala kuyo lo mntu. Impembelelo yoxinzelelo inokwenza abantu abaninzi baphuhlise iimeko ezingapheliyo kwaye bafihle ezinye iimpawu ezinokukhokelela kwiintlungu zemisipha kunye namalungu. Kwicandelo lesi-2, siza kuntywila ngakumbi malunga nokuba ifuthe loxinzelelo luwuchaphazela njani umzimba kunye nempilo yomntu.
isikhanyeli
by UGqr Alex Jimenez | Ukhathala kwe-Adrenal (AF), istres
Ukulungiselela iiholide kuyonwabisa kodwa kunokubangela uxinzelelo olukhulu kunye noxinzelelo. Oku kunokubangela ukuba abantu bazive bediniwe rhoqo, nto leyo enokukhokelela kweminye imiba efana neengxaki zokulala, inkungu yengqondo, imiba yokwetyisa, kunye ukuphazamiseka kwe-musculoskeletal. Ukunyamekela kwe-Chiropractic kunokubuyisela umzimba ekusebenzeni ngokufanelekileyo, ukwandisa ukujikeleza, ukubuyisela ukulungelelaniswa komgogodla, ukuvuselela ingqondo nomzimba, kunye nokuthintela ukudinwa kwexesha elizayo kunye nokudinwa.
Ukudinwa kunye nokudinwa
Izizathu eziphambili zokudinwa kunye nokudinwa zi uxinzelelo, ukusebenza kakhulu, umsebenzi wesikolo, ukungabikho kokulala ngokwaneleyo, i-caffeine egqithisileyo okanye ezinye izinto ezikhuthaza amandla, kunye neeholide..
Ukunciphisa uxinzelelo
Uxinzelelo lukhokelela ekudinweni nasekudinweni.
- Ukuxinezeleka kubangela ukuba izihlunu zifinyezeke, zithintele ukuhamba kwegazi.
- Ukuxinezeleka okungapheliyo kubangela ukuba inkqubo ye-musculoskeletal ibe kwimeko yokuxinwa okuqhubekayo.
- Ukuxinana kwemisipha rhoqo kunokubangela ukwenzakala kunye neemeko ezingapheliyo ezinokukhokelela kwingxaki yesibini efana neentloko ezibuhlungu kunye nemigraines.
Ukulala okusemgangathweni
Ukuphumla okukumgangatho ophezulu kuthetha ukulala ngokwemvelo, ukuhlala ulele ubusuku bonke ngokukhululeka, nokuvuka uphumle kwaye uhlaziyekile.
- Ukungabikho kokulala ngokwaneleyo kuphazamisa inkqubo ye-nervous.
- Ukungalali ngokwaneleyo okanye ukuphazamiseka kumjikelo wokuvuka (okunokwenzeka ngomsebenzi weshifti okanye ukuhambahamba) kunokubangela ukudinwa ngokwasemzimbeni.
- Oku kubangela ukunciphisa izakhono zemoto, ezifana nokuba nomxholo wotywala wegazi we-0.1.
isondlo
Isondlo esifanelekileyo singundoqo kwimpilo yonke kunye nokulawula uxinzelelo. Ukutya okungekho mpilweni kunokuba ngunobangela ophambili wokudinwa. Njengokufaka irhasi engalunganga kwimoto yakho kunokubangela imiba emikhulu ime okanye ime ngokupheleleyo. Kunjalo nangomzimba. Umzimba yinjini entsonkothileyo efuna isibaso esisempilweni ukuze isebenze kakuhle.
- Iimacronutrients (amafutha, iicarbohydrates, kunye neprotheni) Kunye Micronutrients (iivithamini kunye neemaminerali) zibalulekile.
Ukhathalelo lweChiropractic kunye neyeza eliSebenzayo
Ukhathalelo lweChiropractic lunokuba sisisombululo sexesha elide sokukhathala nokudinwa.
Uhlengahlengiso loMnqonqo
Ukulungelelaniswa komgogodla kusetha kabusha umzimba ngokuma okungcono kunye nokusebenza kwengqondo ngokujikeleza okuphuculweyo okuhamba kwintambo yomgogodla.
- Ulungelelwaniso lomqolo olululo:
- Ukhulula intloko ebuhlungu
- Ukunciphisa iimpawu zokungakhululeki
- Ukunyusa amandla
- Ibuyisela uluhlu lwentshukumo
Nciphisa Uxinzelelo Kwimithambo-luvo
I-Chiropractic ikhupha uxinzelelo kwiimbilini.
- Impendulo yenkqubo ye-nervous central kwintlungu, amanqanaba amandla, intuthuzelo, kunye nokuhamba kuchaphazeleka yimpilo yemithambo-luvo.
- Uxinzelelo oluncinci nje lunokunciphisa amandla e-nerve ngama-90%.
- Imithambo-luvo engasebenzi kakuhle inobunzima bokuthumela imiyalezo, esoloko ibangela intlungu.
Yehlisa Izihlunu eziNcinci
Ukhathalelo lweChiropractic kunye nonyango lwe-massage lunokunceda ukunciphisa uxinzelelo ekusebenzeni kakhulu imisipha.
- Ukudinwa kunye nokudinwa kunokubangela ukuba izihlunu zisebenze nzima / zigqithise kakhulu ukuzama ukugcina ibhalansi.
- Ngokuhamba kwexesha, izihlunu azikwazi ukuyigcina iphezulu kwaye ibe ngumkhenkce kwaye iqine.
Ulawulo lweNervous System
Ukunyamekela kwe-Chiropractic kunokubuyisela umsebenzi we-nervous system.
- Xa umqolo ungahambelani ngokuchanekileyo, iimpembelelo zombane azihanjiswa ngokufanelekileyo.
- Iziphumo eziqhelekileyo ezichaphazelekayo ziquka iintloko, iingxaki zentamo kunye nomva, kunye nemiba yokugaya.
Ukunyamekela kwe-Chiropractic kunokubuyisela umzimba kwimeko ehlaziyiweyo kunye nokuhlaziywa. Inokuphucula ukujikeleza, ukulungelelanisa umzimba, ukwandisa amanqanaba e-oksijini kunye nokuqinisa amajoni omzimba.
I-Adrenal Insufficiency: Iimpawu, Ukuxilongwa, kunye noNyango
Ucaphulo
Azzolino, Domenico, et al. "Isimo seSondlo njengoMlamli wokudinwa kunye neeNdlela eziPhambili Kubantu abadala." Izondlo vol. 12,2 444. 10 Feb. 2020, doi:10.3390/nu12020444
Chaudhuri, Abhijit, kunye noPeter O Behan. "Ukukhathala kwiingxaki ze-neurological." Lancet (eLondon, eNgilani) vol. 363,9413 (2004): 978-88. doi:10.1016/S0140-6736(04)15794-2
Evans, William J, kunye noCharles P Lambert. "Isiseko somzimba sokudinwa." Ijenali yaseMelika yonyango lomzimba kunye nokubuyisela kwimo yesiqhelo. 86,1 Suppl (2007): S29-46. doi:10.1097/phm.0b013e31802ba53c
UFinsterer, uJosef, kunye noSinda Zarrouk Mahjoub. "Ukudinwa kubantu abasempilweni nabagulayo." Ijenali yaseMelika ye-hospice & palliative care vol. 31,5 (2014): 562-75. doi:10.1177/1049909113494748
URosenthal, uThomas C et al. "Ukudinwa: isishwankathelo." Ugqirha wosapho waseMelika vol. 78,10 (2008): 1173-9.
