Ubuthongo buchaphazela impilo yeGut: El Paso Back Clinic

Iintsholongwane, ibhaktheriya, umngundo, kunye neprotozoa ziintsholongwane ezihlala ngokwemvelo kwindlela yokugaya.. Ukulala kuchaphazela impilo yamathumbu kwaye ngokuphambeneyo. I-gut microbiota enempilo iqulethe zonke iintlobo ze-microorganisms ezivelisa amawaka eekhompawundi kwaye zihlalisana ngokuhambelanayo. Ukutya okunempilo kunye nendlela yokuphila zezona zinto zinkulu eziphembelela iintlobo ngeentlobo zebhaktheriya, kwaye ukugcina ukutya okwahlukeneyo kugcina ukwahlukana kwe-microbiota. I-microbiome yamathumbu yomntu wonke yahlukile; okukhona yahluka i-gut microbiome, ukulala okunempilo kuya kuba. I-Chiropractic yezoNyango zeChiropractic kunye neQela leKlinikhi yezoNyango eliSebenzayo linokuphuhlisa isicwangciso somntu wesondlo sokuphucula impilo yamathumbu kunye ukulala iipateni.

Ukulala Kuchaphazela Impilo Yamathumbu

Ukungabi nayo i-microbiome yamathumbu eyahluka-hlukeneyo iye yanxulunyaniswa nezifo ezizimelayo, isifo sikaParkinson, kunye nemiba yempilo yengqondo efana nokuxhalaba kunye nokudakumba. Ukungalali ngokusempilweni kunxulunyaniswa nezifo ezininzi kunye nokuphazamiseka, kubandakanya:

• Iintlungu zesisu
• Infections
• Diabetes
• Izifo zengqondo
• Ukuphazamiseka kwemithambo-luvo
• Ukuxhalabisa
• ukudakumba
• Cancer

Utshintsho kwindlela yokulala ichaphazela inkqubo ye-nervous central kunye ne-immune system, echaphazela iinkqubo zamalungu ahlukeneyo. Ngokomzekelo, uphando lubonise ukuphazamiseka kwesisu, njenge-irritable bowel syndrome - i-IBS inokunxulunyaniswa nokunyuka. Ukulala kwe REM okanye inxalenye yesine yomjikelo wokulala xa kusenzeka iphupha elicacileyo. Kwisifo sikaCrohn okanye i-ulcerative colitis, ukusetyenziswa kwexesha elide lokuzivikela komzimba kunokubangela ukulala kakubi, ukungalali ngokwaneleyo, okanye ezinye iingxaki zokulala. Awona manqanaba anzulu obuthongo kuxa ingqondo kunye namathumbu zinxibelelana ukulungisa umzimba, ukubuyisela izondlo, kunye nokususa kunye nokukhulula i-toxins.

Ixesha lokulala

Ngexesha lokulala, amajoni omzimba avelisa iiprotheyini ezibizwa ngokuba zii-cytokines ezenza imisebenzi ngexesha lokusabela kokudumba, mhlawumbi ngokwanda okanye ngokuthintela ukudumba, kuxhomekeke kwiimfuno zomzimba. I-Cytokines inceda ukukhuthaza ukulala, ukulwa nokusuleleka, okanye ukuyeka ukuvuvukala kwizifo ezingapheliyo ezifana nesifo sikaCrohn okanye i-ulcerative colitis.

• Ukungalali ngokwaneleyo kuyitshintsha kakhulu imveliso ye-cytokine, kunye neeseli zokulwa nosulelo ziyancipha ngamanani xa ubuthongo bungekho, okwenza kube nzima ukuba umzimba ulwe nezifo kunye nokunciphisa ukhuseleko. Oku kwandisa impendulo yokuvuvukala kwaye igcina amajoni omzimba.
• Ukusetyenziswa kwempendulo engapheliyo okanye ixesha elide lokuzivikela komzimba kunokubangela ukuphazamiseka kokulala okanye ukuphazamiseka.
• Ezinye iziphazamiso ziquka ukukhula kwebhaktheriya emathunjini amancinci kunye nokudumba okubangelwa yi-microbiome engaqhelekanga okanye i-dysbiosis.
• Umsebenzi wokuthintela amathumbu uqala ukungasebenzi kakuhle, okukhokelela kwiibhaktheriya kunye neentsholongwane ezivuza kumjikelezo wegazi / amathumbu avuzayo, oko kubangela iimpendulo zomzimba.

Iindlela Zokuphucula Ukulala

Enye yeendlela eziphambili zokuphucula umgangatho wokulala kunye nempilo ye-gut microbiome kukuziqhelanisa nokucoceka kokulala okunempilo. Ngokutsho kwe Foundation National Foundation, abantu ngabanye kufuneka:

Nap Smart

• I-Naps inokuba yindlela enhle yokuhlaziya ingqondo nomzimba kunye nokuzalisa amanqanaba amandla emini.
• I-Naps ayenzi ukulala kancinci ebusuku.
• Gcina ukulala ukuya kwimizuzu engama-20-30 ukuze ufumane uncedo olufanelekileyo ngaphandle kokuphazamisa ukulala ebusuku.

Indawo yokulala eLungileyo

• Umatrasi we-ergonomic okhululekileyo kunye nemiqamelo.
• Amakhethini amnyama.
• Ubushushu phakathi kwama-60 kunye nama-67 degrees.

Yeka i-Electronics phambi kokulala

• Izibane ezikhanyayo ezivela kwiifowuni kunye nezikrini zingenza kube nzima ukulala ngokupheleleyo.
• Sebenzisa iwotshi enesibane esithambileyo sasebusuku kwaye ugcine igumbi lokulala lingenabuchwephesha.

Yenza iNkqubo yokuLala

• Thatha ishawa efudumeleyo, funda incwadi, okanye wenze izilula ezilula.
• Yakha indlela yokuphuma umoya ukuphumla ngaphambi kokulala ukubonisa umzimba ukuba lixesha lokulala.

Yiphephe iCaffeine kunye noTywala ngaphambi kokulala

• Ezi zinto zenza kube nzima ukuba ingqondo nomzimba uwele okanye uhlale ulele.

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Ukutya njengoMayeza

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Ucaphulo

Chabé, Magali et al. "I-Gut Protozoa: Abahlobo okanye iintshaba ze-Human Gut Microbiota?." Iimpawu kwi-parasitology vol. 33,12 (2017): 925-934. doi:10.1016/j.pt.2017.08.005

Deng, Feilong, et al. "I-gut microbiome yabantu abaphila ixesha elide." Ukuguga vol. 11,2 (2019): 289-290. doi:10.18632/aging.101771

UPhando lweBhaktheriya emathunjini: IKomiti yooGqirha kuNyango oluJongeneyo. (2019). "Iintsholongwane emathunjini: Yongeza impilo yamathumbu ngokutya okuSekwe kwisityalo,"

U-Ianiro, uGianluca, et al. "Indlela i-gut parasitome eyichaphazela ngayo impilo yabantu." Inkqubela phambili yonyango kwi-gastroenterology vol. 15 17562848221091524. 30 Epreli 2022, doi:10.1177/17562848221091524

Lozupone, Catherine A et al. "Iyantlukwano, uzinzo kunye nokomelela kwe-hut gut microbiota." Indalo vol. 489,7415 (2012): 220-30. doi:10.1038/indalo11550

Isifundo sokulala kunye neGut Microbiome: PLoS One. (2019). “Iyantlukwano ye-gut microbiome inxulunyaniswa ne-physiology yokulala ebantwini.

Ulwazi ngococeko lokulala: Isiseko sokulala seSizwe. (2019). "Ucoceko lokulala."

Vaishnavi, C. "Ukudluliselwa kwezityalo zamathumbu kunye nendima yayo kwi-sepsis." Ijenali yaseIndiya yebhayoloji yonyango vol. 31,4 (2013): 334-42. doi:10.4103/0255-0857.118870