Ukuhamba kukugcina upholile ngokuyeka ukuya exesheni

Enye indlela yokuqinisekisa indlela elula ngokutshintsha kwexesha lokuya exesheni kukuzilolonga. Ukuzivocavoca kukuchasene ngokuchanekileyo neempembelelo ezimbi zokulahleka kwe-estrogen emzimbeni.

I-Estrogen ibandakanyeka kokungaphezulu kokuya exesheni. Iyabandakanyeka kwimpilo yeenkqubo ezininzi zomzimba njengokugcina imithambo yegazi kunye nolusu, ukomelela kwethambo kunye nokuxinana, ukugcinwa kwetyuwa kunye namanzi okuhambisa amanzi kunye nokulinganisa ulwelo, ukunciphisa i-cortisol kunye nokuphendula koxinzelelo, ukuphucula ukusebenza kakuhle kwemisipha yamathumbu ethu iphecana, ukukhuthaza ukusebenza kwemiphunga ngokuxhasa i-alveoli, kunye nokuncedisa kulawulo lomsebenzi wamajoni omzimba.

Ukuphulukana ne-estrogen, ke, kunefuthe elibonakalayo kwimpilo ngokubanzi kwaye kwandisa umngcipheko wezifo ezinje nge-osteoporosis kunye nesifo sentliziyo. Umzekelo, ukwaphuka okuninzi kubomi bamva kubangelwa kukuphulukana namandla emisipha kunye nokuxinana kwethambo okuphantsi okwenzeka xa i-estrogen iyehla. Ukuzivocavoca umzimba kunempembelelo echaseneyo ngokunyusa ukuxinana kwethambo kunye nokwandisa ubunzima bemisipha. Ukuzivocavoca umzimba kunye nokuzilolonga ngokuthe ngqo kunciphisa umngcipheko wesifo onxulunyaniswa nokuyeka ukuya exesheni kunye nenkxaso yeenkqubo zomzimba ezininzi. Ukuzilolonga kukwabanceda abantu basetyhini ukuba bajongane nokuyeka ukuya exesheni okunxulumene nokutyeba, ukucothisa imetabolism, ukuphazamiseka kokulala, kunye noxinzelelo olonyukayo.

Olunye uphawu oluqhelekileyo lokuyeka ukuya exesheni kukutshisa okushushu. Uphando lubonisa ukuba abasetyhini abasebenzayo ngokwasemzimbeni banemibane embalwa kunye nokubila kunabo bangasebenziyo. Izibonelelo zokuzilolonga zihamba ngeendlela ezininzi, zihlala zinxulunyaniswa nokuzilolonga, njenge-estrogen, ifuthe kwiinkqubo ezininzi zomzimba kwaye iluncedo ekulinganiseni iihomoni ezahlukeneyo ezinjenge-insulin, i-cortisol, kunye ne-melatonin. Enye indlela yokuzivocavoca ukunciphisa ukutshisa okutshisayo ngumanyano phakathi kokuzilolonga kunye nenqanaba lokunciphisa umzimba. Ukuyeka ukuya exesheni kunciphisa ukutya emzimbeni kwaye uninzi lwabasetyhini kukhokelela kwisisindo esandayo. Ukutyeba kakhulu kunye nesifo se-metabolic syndrome kucingelwa ukuba sonyusa imeko yokutsha kweshushu ngelixa umthambo unciphisa ubunzima, isifo seswekile, kunye nesifo se-metabolic, ngaloo ndlela kunciphisa ukukhanya.

Ukuzilolonga kukwehlisa inani loxinzelelo emzimbeni oluchaphazela inani kunye nokuqina kokukhanya. Ukuphulukana ne-estrogen kunye neprogesterone kwonyusa ukukhutshwa kwe-cortisol, ihormone yoxinzelelo. Kukho ubungqina obuninzi bokuba umthambo uyanceda ukunciphisa inani le-cortisol emzimbeni ngaloo ndlela unciphisa ukutsha kunye nokubila ebusuku. Ukuzivocavoca kunye nokuzivocavoca umzimba kuphucula ubuthongo kunye nophando olubonisa ukuba abasetyhini abanamava aphantsi oxinzelelo lokulala olunxulumene noxinzelelo. Ukuzivocavoca kuphelisa i-cortisol kunye ne-adrenaline emzimbeni ukuze ikwazi ukulala ngokulula. Ukusebenza ngokwasemzimbeni nokuzilolonga kukonyusa amandla emini kwaye kuncede ukulala ebusuku njengoko umzimba udiniwe emzimbeni. Ukuzivocavoca, ke ngoko, kunciphisa uxinzelelo kwaye kuphucula umgangatho wokulala, othi wona unciphise uxinzelelo, unciphise ukukhanya okushushu, kwaye unciphise umngcipheko wesifo se-metabolic syndrome.

Ayisiwo umzimba kuphela oxhamlayo kwimithambo ngexesha lokutshintsha ukuya exesheni; Ingqondo nayo iyayenza. Abanye abantu basetyhini bafumana inkungu yengqondo ngexesha lokuyeka ukuya exesheni njengoko amanqanaba e-estrogen ehla. Oku kungenxa yokuba i-estrogen isetyenziswa ngokubanzi kuyo yonke ingqondo kwaye kuthatha ixesha ukuba ingqondo ihlengahlengise. Ukuzilolonga kuphucula ukusebenza kwengqondo kunye nempilo yengqondo. Nangona izibonelelo zokuzilolonga kwingqondo zaziwa kakuhle ezi ndlela zinzima kwaye aziqondakali ngokupheleleyo. Enye indlela evela ekuphuculeni impilo yentliziyo ephucula impilo ye-cerebrovascular kwaye ke impilo yengqondo kunye nokusebenza. Enye indlela ihamba ngokusebenzisa i-neurotrophins. I-Neurotrophins ziiproteni eziyimfuneko kwi-neuroplasticity-ukukhula kwengqondo-eyonyusa indawo yokugcina ingqondo. Uphando lubonisa ukuba ukuzilolonga rhoqo kunciphisa umngcipheko wesifo sengqondo esixhalabisayo ngokwandisa ukugcinwa kwengqondo.

Izikhokelo zomsebenzi womzimba zichaza ukuba abantu abadala kufuneka bathathe inxaxheba kwimizuzu eyi-150 yokuzivocavoca umzimba ngokulinganayo ngeveki ukulungiselela izibonelelo zempilo. Ukuhamba simahla kwaye ke ngumdaniso kumculo owuthandayo. Ukuba awukwazi ukucula ngaxeshanye, kusenokwenzeka ukuba ulunge njengemodareyitha yokuzivocavoca ngamandla. Zininzi izinto onokukhetha kuzo kwezolonwabo kunye neeklasi zokuzilolonga ngokusesikweni ezikhoyo. Uqeqesho lwamandla luyimfuneko ekwandiseni ubunzima bemisipha kunye nokuxinana kwethambo. Ikonyusa ii-neurotrophins kwaye ayifuni ukubandakanya ukuphakamisa iintsimbi kwindawo yokuzivocavoca kodwa inokufezekiswa usebenzisa ubunzima bomzimba wakho njengokuhlala ukuze ume, squats, lunges, kunye noxinzelelo. Nantoni na oyikhethayo, yenze umkhwa wakho kwaye usebenze ngaphakathi kwemida yakho kunye nolunye unyango.

Ukuzilolonga rhoqo kuphucula impilo kunye nokuba sempilweni xa uyeka ukuya exesheni, kunciphisa iimpawu kunye neengozi zezifo, kwaye kwenza ukuba abantu basetyhini bonwabe ngokupheleleyo kwinqanaba elilandelayo lobomi babo.