Zinthu zochepa chabe zomwe zakopa chidwi ndi kutchuka kwambiri monga zinthu zodzichepetsabulangeti lolemeraM'zaka zingapo zapitazi. Chifukwa cha kapangidwe kake kapadera, komwe akuganiziridwa kuti kamadzaza thupi la wogwiritsa ntchito ndi mankhwala osangalatsa monga serotonin ndi dopamine, bulangeti lolemera ili likukhala chida chodziwika kwambiri chothandizira kuchepetsa kupsinjika ndikugona bwino usiku. Koma pali gulu limodzi makamaka lomwe lingasiyidwe mu izi: okalamba.
Okalamba nthawi zambiri amakumana ndi mavuto apadera azaumoyo akamalowa mu "zaka zabwino" - kuyambira kugona movutikira mpaka kuchepa kwa thanzi la maganizo ndi magwiridwe antchito a ubongo. Ngakhale matenda ena amayambitsa kusasangalala pang'ono, ena amatha kufooketsa kwambiri ndikuchepetsa kwambiri moyo wa munthu. Mabulangete olemera angathandize kupereka mpumulo popanda kuwonjezera mabokosi odzaza a mapiritsi a okondedwa athu okalamba.
Tiyeni tiwone bwino zina mwa zabwino zambiri zamabulangeti olemerakwa okalamba.
1. Zimathandiza Kugona Bwino
Tikamakula, zimakhala zovuta kwambiri kugona tulo tabwino usiku. Zoonadi, kafukufuku akusonyeza kuti okalamba amakhala nthawi yochepa akugona tulo tambirimbiri komanso kugona tulo ta REM kuposa achinyamata, ndipo amatenga nthawi yayitali kuti agonenso. Kugona tulo tambirimbiri kumeneku kumakhala kovuta kwambiri chifukwa tulo tambirimbiri timakhalapo pamene ubongo wathu umachotsa mapuloteni oopsa omwe amawonjezera chiopsezo cha matenda amitsempha monga Alzheimer's.Mabulangeti olemeraZimathandizira kupanga melatonin (hormone ya tulo) ndikuchepetsa hormone yayikulu yopsinjika m'thupi (cortisol), yomwe ingathandize okalamba kugona mwachangu ndikugona tulo tambiri.
2. Kumachepetsa Kupsinjika Maganizo ndi Nkhawa
Mosiyana ndi zimene anthu ambiri amakhulupirira, kupsinjika maganizo ndi nkhawa sizimatha mwamwayi mukapuma pantchito. Matenda a nkhawa ndi ofala kwambiri pakati pa okalamba, ndipo amakhudza 10 mpaka 20 peresenti ya okalamba. Okalamba ambiri amadera nkhawa za mtengo wa zinthu zofunika pa moyo, kuchepa kwa thanzi lawo, kutaya ufulu wawo wodzilamulira komanso imfa, pakati pa zinthu zina.
Mabulangeti olemerandi mankhwala abwino kwambiri othandizira matenda a nkhawa komanso kupsinjika maganizo kosalamulirika. Kupanikizika kochokera ku bulangeti lolemera kumayendetsa dongosolo la mitsempha la parasympathetic (PNS) la thupi, limodzi mwa magawo awiri akuluakulu a dongosolo la mitsempha lodziyimira palokha. Dongosololi likayamba kugwira ntchito, kupuma kwanu ndi kugunda kwa mtima wanu zimachepetsa, zomwe zimapangitsa thupi lanu kukhala bata kwambiri. Kwenikweni limasokoneza ntchito ya dongosolo la mitsempha lothandizana nalo, lomwe ndi gawo lomwe limayang'anira kuyankha kwa nkhondo kapena kuthawa pambuyo pa vuto lovuta.
3. Kuchepetsa Zizindikiro za Kuvutika Maganizo
Ndi luso lawo lapadera lotsanzira mmene amamvera akamagwidwa kapena kukumbatiridwa, n'zosavuta kuona momwe bulangeti lolemera lingathandizire okalamba kuthana ndi zizindikiro za kuvutika maganizo. Mabulangeti olemera amatiphimba ndi chikoka chofewa, chomwe chimatipangitsa kumva kuti ndife otetezeka. Pamlingo wasayansi, mabulangeti olemera amalimbikitsa kupanga mankhwala olimbikitsa malingaliro monga serotonin ndi dopamine, zomwe zimatipangitsa kukhala osangalala komanso okhutira.
4. Amachepetsa Ululu Wosatha
Pamene tikukula, chiopsezo chathu chokhala ndi matenda omwe angayambitse ululu wosatha chimawonjezeka. Zina mwa zinthu zomwe zimayambitsa ululu wosatha pakati pa okalamba ndi osteoarthritis, rheumatoid arthritis ndi fibromyalgia. Mabulangete olemera awonetsa kuti ndi njira yabwino kwambiri yothandizira ululu wosatha popanda kugwiritsa ntchito mankhwala. Mu kafukufuku wa 2021 wofalitsidwa mu Journal of Pain, ofufuza adapeza kuti kugwiritsa ntchito bulangete lolemera kumagwirizanitsidwa ndi kuchepa kwa kuzindikira ululu pakati pa odwala omwe ali ndi ululu wosatha.
5. Sichisokoneza Mankhwala
Mwina chimodzi mwa zabwino zomwe okalamba amanyalanyaza ndi mabulangete olemera omwe amapatsa okalamba mpumulo popanda kusokoneza mankhwala. Kugwiritsa ntchito mankhwala ambiri nthawi imodzi - omwe amadziwikanso kuti polypharmacy - n'kofala pakati pa okalamba ndipo kumabweretsa chiopsezo chowonjezeka cha zotsatira zoyipa zachipatala chifukwa cha kuyanjana kwa mankhwala. Mabulangete olemera sasokoneza mankhwala omwe alipo, zomwe zimapangitsa okalamba kupeza mpumulo ku matenda ena.
Kusankha Zinthu Zabwino Kwambiri Zolemera kwa Okalamba
Mabulangeti olemeratsopano zikupezeka m'masitayilo ndi mapangidwe osiyanasiyana, kuyambira mabulangete okulungika omwe amasakanikirana bwino ndi zokongoletsera zanu mpaka mabulangete oziziritsa omwe amakuthandizani kuti musatuluke thukuta mukamagona. Amabweranso m'mitundu yosiyanasiyana ya zolemera ndi makulidwe, kuyambira mapaundi asanu mpaka 30.
Mukasankha bulangeti lolemera la munthu wokalamba, kumbukirani kuti muyenera kukhala ndi chitetezo. Ngakhale kuti bulangeti lolemera nthawi zambiri ndi lotetezeka kwa okalamba, likhoza kukhala pachiwopsezo cha kupuma movutikira kwa okalamba omwe ali ofooka komanso odwala kwambiri. Ngati mukuda nkhawa kuti wachibale wanu wokalamba agwidwa pansi pa bulangeti lolemera, ganizirani kusankha mkanjo wolemera kapena chophimba maso chofewa.
Kumaliza
Kodi tsopano mukuganiza zopezabulangeti lolemeraKwa okondedwa anu okalamba? Yesetsani! Sikuti mabulangeti olemera okha ndi mphatso zabwino kwa achibale okalamba, komanso ubwino wake ndi waukulu. Gulani zinthu zonse zazinthu zolemeraku Gravity Blankets ndipo perekani mphatso kwa akuluakulu m'moyo wanu yogona bwino lero.
Nthawi yotumizira: Disembala-29-2022