Ukuvuka Ngentsasa Ngasemva, Intlungu Yentambo yeChiropractic izisa uNcedo

Umntu ngamnye ukuvuka ngentlungu nokuqina emqolo, entanyeni, emagxeni phantse yonke intsasa iyakhathaza kwaye idandathekise. Kwabaninzi, iintlungu ziyaphela imini yonke kodwa kufuneka ujongane nayo ekuqaleni kosuku. UGqr. Jimenez we-Chiropractic yezoNyango kunye ne-Functional Medicine Clinic inikeza iingcebiso malunga nokunciphisa iintlungu kunye nokuthintela.   The Umzimba uchitha malunga nesinye kwisithathu sobusuku ngabunye ulele kuba yinxalenye ebalulekileyo yobomi. Ukulala kuthetha ukuba lixesha lokuphumla nokulungiselela usuku olulandelayo. Kwabaninzi, ukulala kunokungonwabi kwaye kunokubangela iintlungu zomqolo nentamo xa uphakama. Kukho amanyathelo umntu anokuwathatha ukuqinisekisa ukuba ukulala ngokuchanekileyo kuyafezekiswa ngelixa kuthintela intamo kunye nentlungu yomqolo.  

Indawo yokulala ibalulekile

Ukulala kwindawo egcina amagophe endalo omqolo kubalulekile. Yi Uyacetyiswa ukuba angalali esiswini, njengoko oku kubeka umqolo kwindawo engeyiyo eyendalo kwaye ivumela isinqe kunye nomqolo ongezantsi ukuba uzike kumatrasi ngaphandle kwenkxaso. Esi sikhundla sinokubangela iintlungu zentamo kunye neentloko xa usukuma. Ukuba esi sisikhundla esingenakutshintshwa ukusuka kwiminyaka yokuziqhelanisa, beka umqamelo phantsi kwesisu kunye okanye isinqe ukugcina umva ongezantsi kunye nethambo ngqo.

• Ukulala ecaleni okanye ngasemva kuyacetyiswa kakhulu.
• Amacala okulala kufuneka abeke umqamelo phakathi kwamadolo.
• Abalele ngasemva kufuneka babeke umqamelo phantsi kwamadolo.
• Ukubeka umqamelo phakathi nangaphantsi kwamadolo kunika umqolo inkxaso efanelekileyo yokugcina amagophe endalo.

Jonga indlela ebekwa ngayo ibhedi

Qinisekisa ukuba isixhobo sokulala / sokulala simiswe ngokuchanekileyo. Umzekelo, uninzi lomqamelo aluboneleli ngesixa esifanelekileyo senkxaso yentamo. Oku kunokubangela ukukhathazeka kwentamo nokuba ulele kwicala elicetyiswayo kunye nezikhundla zangasemva. Ukuba ukuphakama ngentlungu yentamo okanye iintloko a umqamelo wesibeleko kunokuzisa isiqabu. Umqamelo womlomo wesibeleko uyilelwe ukuxhasa amagophe endalo entamo ngelixa ulele kwaye ubeka intamo kwindawo efanelekileyo. Imithwalo yomlomo wesibeleko yenzelwe abantu abalala ngasemva nangasemva, kodwa yenza kube nzima ukulala esiswini sakho, esisongezo sokuyisebenzisa.   Sebenzisa eyiyo umatrasi ibaluleke ngokufanayo. Uhlobo lwe-mattress ekulalwa ngalo lunokuba negalelo elikhulu kwiintlungu zomqolo nentamo. Abantu abasebenzisa i-medium-firm firm baneentlungu ezincinci zomqolo xa kuthelekiswa nabantu abasebenzisa i-mattress eqinile okanye ethambileyo kakhulu. Uphando lubonise ukuba oomatrasi kufuneka batshintshwe rhoqo emva kweminyaka eli-10. Iimatrasi ezineminyaka eyi-10 ubudala nangaphezulu ziboniswa ukuba zinokubangela intlungu emva xa ulele.  

Ukuvuka nokuvuka ebhedini ngendlela engazukubangela iintlungu

Ukuvuka nokuvuka ebhedini ngokufanelekileyo kuya kunceda ngokunjalo. Uninzi lwabantu luhlala phezulu, lujijeke umva wabo ukuze bangene kwindawo yokuma kwaye basebenzise umva ukuze beme. Oku kufana nokuphakamisa ngomqolo hayi imilenze, eya kuthi ibangele iintlungu zomqolo kunye nokwenzakala komqolo okunjenge diski ye-herniated.

• Indlela ecetyiswayo yokuvuka uphume ebhedini emva kokuvuka yile qengqelekela ecaleni kwaye usebenzise ingalo ukutyhala unyuse ucime kwindawo yokulala ecaleni.
• Ukusuka kwesi sikhundla, hamba uye emaphethelweni ebhedi kwaye uphakame usebenzisa imilenze, hayi umva.

Ukuphumeza ezi ngcebiso kwisiqhelo sakho kunokuba yindlela elungileyo yokunciphisa iintlungu xa ulele kunye nokwandisa ukuvuka ngaphandle kokufumana ubunzima, ukukhathazeka kunye nokuziva uhlaziyekile.

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Ukwakhiwa komzimba

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Ubunzima beMisipha kunye nokuBuyisa ukuSebenza

Ejonge e ubunzima bemisipha kunye nokungenisa izondlo ezithile ngokuhlwa kunokuba luncedo. Ukutya iiprotheyini kubalulekile ekwakheni izihlunu kunye nokubuyiselwa kwemisipha emva kokusebenza okanye ukwenza umthambo. Uphando lubonise ukuba iproteni encinci ngaphambi kokulala inceda ukukhuthaza Ukuhlanganiswa kweprotein yemisipha. Kwisifundo, iiproteni eziginyiweyo zaboniswa ukuba zibangele ukonyuka kokujikeleza kwamanqanaba e-amino acid, ukonyuka kwamazinga eeprotein zomzimba wonke, kunye nokuphucula ukulinganisela kweprotein. Ukulandela ukuzivocavoca, izihlunu kufuneka zikwazi ukuphinda zichache ngokufanelekileyo kwaye ukutya iiprotein kubalulekile. Ukufezekisa iinjongo zokulawulwa kobunzima, umntu kufuneka afezekise inani elisempilweni leMisa yeLungu loMzimba.I-Mass Body ethembekileyo isekwe kwiMisipha yeMisipha, kwaye ukutya kweeprotein kubalulekile.

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

Ukuphucula ukulala: Ingxelo yezeMpilo ekhethekileyo. IBoston, MA: Isikolo seHarvard Medical; 2015. 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. Yintoni ukulala? Umbutho weAmerican Sleep Association. www.sleepassociation.org/patients-general-public/what-is-sleep/. Ifikelelekile ngo-Epreli 18, 2017.