Ukubandakanya le miSebenzi yokunciphisa uxinzelelo kunye nokuphucula i-Asthma
Ukuxinezeleka kukuphazamisa isigulane kwizigulane ezininzi. Ngokwalo, uxinzelelo lunokukwenza uzive ungaphefumli. Ukuxinezeleka kunokuba negalelo lokungathathi imithi rhoqo. Konke oku kunokuba nzima ukulawula isifo se-asthma .
Ukuxinezeleka kuyingxenye yobomi bethu bemihla ngemihla kwaye akunakwenzeka ukuba unokuphelisa konke uxinzelelo ebomini bakho. Enyanisweni, akusikho konke uxinzelelo olubi. Uxinzelelo oluthile lunokubangela ukwanda komkhiqizo.
Nangona kunjalo, kufuneka ugweme uxinzelelo olungaphephile, ukulawula uxinzelelo olungenakukuphepha, kwaye ufunde iindlela zokuphucula nokukhusela iimpawu ze-asthma.
Ukuzivocavoca rhoqo
Thetha nogqirha wakho malunga naluphi uhlobo lokuzilolonga onokukwenza rhoqo nge-asthma yakho. Naluphi na umsebenzi owuthandayo, ukusuka kwi-aerobics ukuya kwi-yoga, unokuncedisa amaqondo akho. Ukuzivocavoca kuphakamisa amanqanaba e-endorphin, kuphucula imvakalelo, kuphucula ubuthongo kwaye kukunceda ukuphakamisa amanqanaba emandla.
Funda iindlela zokuLahla
Nangona kukho iinkalo ezahlukeneyo ezifana nokubhala okanye ukuvakalisa ukuqinisekiswa okulungileyo, ukucotha nje kunye nokwenza oku kunokukunceda. Yenza imizuzu embalwa nje ukuvuyela ekubeni kwi-ballpark kunye nezingane zakho okanye ubuninzi bakho abasebenzisana nabo.
Esikhundleni sokuxhamla, qwa gxila kwizinto ozenzayo, uzive okanye uzive ngoku ngoku malunga nemizuzu emi-5.
Ukuchitha ixesha ngexesha kwaye ugxininise kwezo ngcamango, iimvakalelo kunye neengqondo ziza kuphelisa uxinzelelo.
Cinga
Ukucamngca kubonelela ngeenzuzo ezininzi ze-asthma. Xa ucinga ukucamngca izinto ezininzi zenzeka emzimbeni wakho. Lakho:
- Ixabiso lentliziyo linciphisa
- Iqondo lokuphefumula linciphisa
- I-Adrenal gland ivelisa ngaphantsi kwe-hormone cortisol
- Ubunongo bujoliswe ngakumbi kwaye bubuchule
Ukucamngca okukhawulezayo yindlela yokuzilahla kwengqondo.
Vala amehlo akho kwaye ugxininise ekuphefumuleni kwakho. Abantu abaninzi bakuthola kuncedo ukubeka isandla sabo esiswini baze bagxininise ukunyuka nokuhla kwesandla. Khulisa ilizwi ekhanda lakho ekubeni ugxininise iingxaki zakho zangoku kwaye uzama ukuzisombulula ezo ngxaki. Ukuba iingcinga ozama ukuzola ziza, ziphephe ngokuphefumula kwakho.
Izigulane ezininzi zifumana iinkonzo ngokukhawuleza kwaye ziphawule ngokukhawuleza, ukunciphisa uxinzelelo lwexeshana.
Ukuzivocavoca
Ukufumana umoya wokuphefumula, kunokusebenzisa ukuphefumula kunokuncedisa ezimbini. Ukuphefumula okungapheliyo kugxininisa ukuxinzezeleka (kubonakala kufana nokucamngca ngeendlela ezininzi), kodwa kunokuphucula nesifuba sakho se-asthma.
Kulo msebenzi , unokuhamba ngendlela elula eyokukunceda ukulawula ukuphefumula. Ukuqwalasela nje kwaye ukujonga ukuphefumula kwam ngokuqhelekileyo kunciphisa amanqanaba oxinzelelo kwaye kuthoba ingqondo.
Ukuphucula iZakhono Zakho Zobumbano
Ukungabikho kwentlangano kunokukhokelela ekubeni uxinzelelo lwangaphakathi. Ukongeza isakhiwo kwiingxabano zakho kunokukuphucula izinga lakho lokucindezeleka. Qaphela ukuba nayiphi na le nkqubo yokulawula ixesha kunokukunceda ukuba ufumane ixesha elide kumhla wakho kwaye unciphise amaqondo akho.
Ukuphucula Ukulala Kwakho
Izigulane ezininzi zicinga ukuba aziyi kufikelela iiyure ezingama-7 ukuya ku-9 ukuya ku-9 kwi-National Sleep Foundation ithi abaninzi abantu abadala bafuna.
Nangona ungeke ufumane ubuthongo obukhulu, ishedyuli yokulala yokulala (umz. Ukulala ngexesha elifanayo ubusuku bonke) unokunceda ukuphucula amaqondo akho.
Unokuzama ukusebenzisa ubuchule obuqinisekisiweyo ngexesha lokulala eliya kukunceda uvuke uhlaziye. Gxininisa ukuphefumula uze ukhangele phambili ekuvuseleleni ukuhlaziya ngokuchaza into efana ne "Ndiya kuvuka ndihlaziyeke nangona ndiza kulala iiyure ezingama-5 zokulala" okanye "Ndiya kuvuka ngamandla kwaye ndilungele ukuqala usuku lwam." Unako ukuphucula ngokucacileyo ukuchazwa kwakho kweepatheni zakho zokulala, amazinga emandla ekuseni, kunye nokubona kwakho ukulala ebusuku.
Ishedyuli Ezinye zexesha lokuzonwabisa
Ngaba uye wacinga ukuba "kutheni ndingenakuvuyisa nje?"
Sifumene kakhulu ngosuku nosuku lomsebenzi, isikolo, iintsapho kwaye wongeza isifo esingapheliyo yonke into efana ne-asthma-akumangalisi ukuba ulonwabo lwethu lunokuthi lube lukhulu. Oku kungaba izinto ezahlukeneyo kubantu abahlukeneyo.
Unwabe lwethu lunokuchaphazeleka yimisebenzi yenyama, yengqondo, yemvakalelo kunye yokomoya kwimpilo yethu. Ukucwangcisa ixesha lokuhamba ngebhayisikili, ukuchitha ixesha elithile lokufunda, ukuya kwisifundo seBhayibhile okanye ukudilika kwindawo yokuzilibazisa yimizekelo kwimimandla nganye enokubakho ukuxinwa kwengcinezelo enkulu.
Ukuphucula iindlela zakho zokutya
Nguwe odlayo.
Ukutya ngokungahambi kakuhle kunokukhokelela ekuxinineni, ekudakaleni nasekuhluphekeni kwempilo yengqondo. Izidlo ezingenampilo, ezichazwe njengexabiso elikhulu noshukela kunye nokutya okucwangcisiweyo, zidibene neempawu ezixhalabileyo. Ukongezelela, amanqanaba aphezulu oxinzelelo angakwenza ube nomthelela ngakumbi ekufuneni ukutya okunoshukela kumandla.
Mhle ngakumbi
Ukuhleka kunempilo kwaye ininzi yethu ayifumaneli ngokwaneleyo. Ukuhleka kukhishwa i-endorphins kunye namanye ama-hormone kulabo bakhululwa ngumzimba. Ukongezelela, ukuhleka kukuthatha ingqondo yakho kwiimeko ezixinzelelekayo ezinokuba nzima kuwe.
> Imithombo:
> I-American Psychological Association. Iingxaki zoxinzelelo kwiQumrhu.
> Felice N. > Kacka >, uNicolas Cherbuin, uKaarin J. Anstey, iPetri Butterworth Iipatheni zeDetari kunye neMpawu eziChukumisayo ngexesha: Ukuphonononga ubudlelwane > kunye > Indawo yezoLimo, iMpilo yokuThuthukiswa kweMpilo kunye neengozi zenhliziyo. I-PLOS YONYE 29 Januwari 2014.
> I-MP yeBennett, Lengacher C. Ukuzihlaziya nokuhleka Kwangathi Ichaphazela impilo: III. Ukuhleka kunye neziphumo zezeMpilo. Matshi 2008.
> Intliziyo yeSizwe, iLung, neSigqeba seGazi. Ingxelo yePhaneli yeNgcali 3 (EPR3): Izikhokelo zoLwazi kunye noLawulo lwe-Asthma.