Melemo ea Therapy ea Leseli le Lefubelu, Botala le Boputsoa

Litaba

• Bakeng sa Matla: Blue Light Therpy
• Bakeng sa Pholoso: Phekolo ea Leseli le Lefubelu
• Bakeng sa Phomolo ea Bohloko: Phekolo ea Leseli le Tala
• Tlhahlobo bakeng sa

Phekolo e bobebe e na le motsotsoana, empa bokhoni ba eona ba ho kokobetsa bohloko le ho loants'a khatello ea maikutlo bo lemohuoa ka mashome a lilemo. Mebala e fapaneng ea mabone e na le melemo e fapaneng ea kalafo, ka hona, pele u ka tlolela setsing sa kalafo kapa ho tsetela ka lebone, sheba sehlooho sena mabapi le litlamorao tsa mebala e meraro e fapaneng ea khanya. (E amanang: Phekolo ea Leseli la Crystal e Folisitse 'Mele oa Ka oa Marathon oa Morao-rao.)

Bakeng sa Matla: Blue Light Therpy

Ho ipapisa le leseli le leputsoa motšehare ho ka etsa hore u hlaphoheloe haholoanyane le ho ntlafatsa nako ea ho arabela, ho tsepamisa maikutlo le tlhahiso, ho latela lipatlisiso tse tsoang Brigham le Women Hospital e Boston. "Li-receptor tsa linepe tse ka leihlong, tse hokahanang le libaka tsa boko tse laolang ho falimeha, li ameha haholo ka leseli le leputsoa. ​​Ka hona, ha khanya ea 'mala o moputsoa e ba hlasela, li-receptor li qala tšebetso libakeng tseo tsa boko, li u fe matla," ho bolela Shadab A. Rahman, Ph.D., sengoli sa thuto.

Ntho e 'ngoe hape: Ho pepeseha ha motšehare ho ka sireletsa li-z tsa hau ho tsoa liphellong tse sitisang tsa leseli le leputsoa bosiu, thuto e tsoang Univesithing ea Uppsala e Sweden e fumane. "Ha u fumana khanya e ngata motšehare, litekanyetso tsa melatonin, hormone e etsang hore u otsele, ea hatelloa," mongoli oa thuto Frida Rångtell o re. "Mantsiboea, melatonin e eketseha haholo, 'me ho pepeseha ha leseli le leputsoa bosiu ho na le tšusumetso e fokolang." Ntlafatsa tlhahiso ea hau 'me u sireletse boroko ba hau ka ho beha Philips GoLite Blu Energy Light ($80; amazon.com) e putsoa tafoleng ea hau. 'Me u lule kapa u eme pela lifensetere kapa u tsoele kantle khafetsa kamoo ho ka khonehang letsatsi le leng le le leng bakeng sa tekanyetso e eketsehileng ea khanya ea tlhaho e khanyang, e nang le mahlaseli a maputsoa. (Hape bala ka khatello ea mahlo ea digital le seo u ka se etsang ho e loantša.)

Bakeng sa Pholoso: Phekolo ea Leseli le Lefubelu

Ho fokotsa moea pele u robala, sebelisa lebone le lefubelu. "Mmala o bontša hore ke bosiu, e leng se ka khothalletsang 'mele ho hlahisa melatonin," ho bolela Michael Breus, Ph.D., setho sa boto ea boeletsi ea SleepScore Labs. Tlosa tleloubu e kang Lighting Science Good Night Sleep-Enhancing LED bulb ($ 18; lsgc.com) bonyane metsotso e 30 pele u robala.

Lebone le lefubelu le lona le ka ntlafatsa boikoetliso ba hau. Motsotso o le mong feela ho isa ho o mehlano oa ho pepesehela khanya e khubelu le ea infrared pele ho ikoetlisa ho matlafatsa matla le ho thibela ho opeloa, ho bolela Ernesto Leal-Junior, Ph.D., hlooho ea Laboratori ea Phototherapy in Sports and Exercise Univesithing ea Nove de Julho e Brazil. . "Mefuta e meng ea mabone a khubelu le infrared light-660 ho 905 nanometers-e fihlella masapo a masapo, e hlohlelletsang mitochondria ho hlahisa ATP e ngata, ntho eo lisele li e sebelisang e le mafura," o re. Li-gyms tse ling li na le mechini ea mabone a khubelu. Kapa u ka tsetela ho uena, joalo ka LightStim bakeng sa Bohloko ($249, lightstim.com) kapa Joovv Mini ($595; joovv.com).

Bakeng sa Phomolo ea Bohloko: Phekolo ea Leseli le Tala

Ho sheba leseli le letala ho ka fokotsa bohloko bo sa foleng (bo bakoang ke fibromyalgia kapa migraine, mohlala) ka karolo ea 60 lekholong, ho latela phuputso e entsoeng koranteng. Bohloko, mme lithuto tsa liphoofolo li bontšitse hore litlamorao tse ntle li ka nka matsatsi a robong. "Ho sheba mabone a tala ho bonahala ho lebisa keketseho ea tlhahiso ea 'mele ea enkephalins, lik'hemik'hale tse kang li-opioid tse bohloko.' Me e fokotsa ho ruruha, ho phethang karolo ea maemo a mangata a bohloko bo sa foleng," ho bolela mofuputsi Mohab Ibrahim, MD, Ph. .D.

Ho hlokahala lithuto tse ling pele lingaka li ka etsa likhothaletso mabapi le hore na ho sebelisoa mabone a tala joang le makhetlo a makae ho phekola migraine le bohloko bo bong, mme Dr. Ibrahim o re o lokela ho bona ngaka pele o leka ho iphekola lapeng. Empa ntlheng ena lipatlisiso li bonts'a hore u ipeha hora kapa tse peli bosiu bo bong le bo bong-ekaba ka ho sebelisa lebone la lebone le tala leboneng kapa ka ho roala likhalase tse nang le li-filtara tsa mahlo-li ka fokotsa migraine le mefuta e meng ea bohloko bo sa foleng.

Tlhahlobo bakeng sa