Mokhoa oa ho robala ha u se u khathetse empa u le mohala

Litaba

• Ho fihlela ke robala ...
• Hoseng...
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U lekile empa ha u khone ho robala, 'me seo se eketsa maemo a khatello ea maikutlo. Joale, letsatsing le hlahlamang, u khathetse empa u thothomela ka matla a methapo (kea leboha, lihomone tsa khatello ea kelello tse tsoileng matsoho).

Morero ona o tla u thusa hore u qetelle u otsele ebe u khutlisetsa botsitso hoseng, e le hore u se ke ua lumella bosiu ba hao bo sa tsitsang bo senya le letsatsi la hau. (Ho feta mona: Letsatsi le Phethahetseng la Boroko bo Botle ba Bosiu)

Ho fihlela ke robala ...

U ikutloa u tšoenyehile? 'Mele o khathetse, empa o tsitsitse? Lekola matšoenyeho a hau ka mekhoa ena e laolang phefumoloho le 'mele:

• Ho hema ha Yoga: Leka ho hema nko kapa phefumoloho e tebileng ea 'metso, e ka thusang ho khutsisa tsamaiso ea methapo, kelello le' mele.
• Pele ho bethe e otlolla: Likarolo tsena tsa pele ho bethe le "yoga poses" li ka thusa ho fokotsa tsitsipano ea mesifa, e tla thusa mmele oa hau (ka nako eo kelello) ho phomola ho robala. (Mme, ee, ba lokela ho lula le ho bonesa mabone. Ka linako tse ling ho seta bocha hoo ho ka u thusa ho robala, hape.)
• Ho thuisa:Ho nahanisisa ka metsotso e 20 feela ho ka u thusa ho robala, ho latela lipatlisiso. Haeba u e etsa betheng, u ka 'na ua se ke ua hloka le ho hongata hakaalo hore u emise.
• Ho ngola litaba: Haeba boko ba hao bo sa khaotse ho ntša menahano, mehopolo le matšoenyeho, li ngole fatše. Ho ngola tlaleho pele u robala ho ka u thusa ho robala hantle.

Hoseng...

1. Qala ka metsotso e 10 ea zen.

Qeta metsotso e seng mekae hoseng ho thuisa ka maoto kapa yoga. Sara Gottfried, M.D., sengoli sa "cortisol" o re: "Mesebetsi ena e hlokolosi e tsosolosa maemo a cortisol [homone ea khatello ea kelello]." Lijo tsa 'Mele oa Boko.

Hamorao, tsamaea le motsoalle oa hau. O re: “Phuputso e bontšitse hore ho ba ka ntle metsotso e 10 feela hararo ka beke ho fokolitse cortisol haholo. Ho ikopanya le batho ho etsa hore u sebelise oxytocin, e leng hormone e sireletsang boko ba hao hore bo se ke ba imeloa kelellong. ” (Ho amana: Ena ke Tlhaloso ea 'Nete ea Boroko bo Botle ba Bosiu ")

2. Fokotsa k'hafeine.

Haeba u hlile u batla ho felisa maikutlo a khathetseng empa u le mohala, phomola kofi, ho rialo Rocio Salas-Whalen, MD, setsebi sa thuto ea bophelo bo botle ho la New York. Mohato ona o bonolo o tla ntlafatsa boroko ba hau hanghang, 'me phello e tla ba kholo le ho feta kamora beke kapa tse peli ntle le java. Haeba ts'oaetso e felletseng e bonahala e le ngata haholo, Dr. Gottfried o fana ka maikutlo a ho fetohela tee e tala kapa matcha, e nang le k'hafeine e nyane ka kopi. Ikemisetse ho ja likopi tse peli ka letsatsi. (Related: Na Caffeine e U Fetola Sebata?)

3. Leka litlama tse lekanyang khatello ea maikutlo.

Nahana ka ho nka li-adaptogens, e leng litokisetso tsa litlama tse tsoang limela. Dr. Salas-Whalen o re: "Ho nahanoa hore e le lipakeng tsa 'mele oa khatello ea maikutlo le ho laola tlhahiso ea lihomone tse kang cortisol, ho u thusa hore u lule u leka-lekana." Rhodiola ke khetho e ntle, eena le Dr. Gottfried ba re. E fumane ho Hum Big Chill (E reke, $ 20, sephora.com). Kamehla buisana le ngaka pele u qala ntho e ncha. (E amanang: Na Melatonin e Tla U Thusa Hore U Robale Hamolemo?)

Makasine oa Shape, Khatiso ea Mphalane 2019

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