10 Zuva Rokugadziriswa Unenge Wakafara Zvechokwadi

Ngatitarisei: dzimwe nzira dzakanaka dzekuita mararamiro dzinonakidza kupfuura vamwe. Paunenge uchitevera kudya kwekuchembera, kurerutsa kuwanda kwekutambudzika kwaunoona, uye kushandisa maminitsi gumi pazuva kungakubatsira iwe kurarama kwenguva yakareba, usakanganwa zvikomborero zvakakura zvekugara uine tsika idzi dzinofadza muzuva rako. Havasi ivo chete vanonzwa vakanaka, vakanaka kune utano hwako uye hupenyu hurefu, zvakare.

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Smile More

Zviri nyore kubvisa kunyorera sechiito chiduku chinodiwa neavo vasiri sechokwadi kana chengwarira sezvavanofanira kuva. Asi humwe hunokosha hwehupupu chivako chinoratidza simba rekuderedza kushungurudza kwekunyemwerera. Mukudzidza kwakashamisika kwakabudiswa muPsychological Science, vatsvakurudzi vanobva kuYunivhesiti yeKansas vakaona kuti kuwedzera kwemwoyo kwezvidzidzo zvichiita basa rakaoma kunodzokera kune zvakakurumidza nokukurumidza pavakanga vachimwemwerera. Izvi zvaiva zvechokwadi kunyange kune zvidzidzo zvakakumbirwa kuchengetedza zvidzitiro pakati pemeno avo; zvinonyanya kumanikidzwa kumwemwe asi vasingazivi kuti vari kuita saizvozvo. Kukurudzira kutakura mamiriro ezvinhu akaoma kunogona kukushandira zvakanaka, uye kuchakubatsira iwe kutarisa muduku, zvakare.

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Kumbomira Kwemafungiro Akangwara

Kutora kanguva kuti uone maitiro akawanda anowedzera kuburikidza nehuropi ako anogona kuderedza kushushikana, kunonoka mwoyo wako uye kukubatsira iwe kutarisa. Ndiko kuwanikwa kweongororo dzakawanda pamusoro pezvipo zvekufunga-mumatauriro evanhu, kungoziva zvepfungwa dzako pasina kuedza kuchinja mafungiro ako kana kunzwa. Zvipe iwe chiyeuchidzo kuti uite chirongwa chiduku chokufungisisa; mumaminitsi mashomanana chete, iwe uri munzira yako yekuvaka tsika inogadzirisa iyo inogona kukubatsira iwe kwete kungozorodza, kuderedza dambudziko rako rekuora mwoyo (uye kuchengeta utano hwakanaka), asi kurarama kwenguva yakareba zvakare.

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Edya Chokoti

Pakati pezvinhu zvakanakisisa zvehutano zvakawanikwa mumakore achangopfuura ndiko kuwanika kuti njodzi yenyu yezviitiko zvemwoyo sekurwadziwa kwemoyo uye kurwariswa kunoita sekuderedzwa nekugara uchishandiswa kwekotiroti. Kunyange zvazvo kocoa shoma shoma inoratidzika seine zvakanyanya zvinobatsira anti-oxidant flavonoids, kugara uchidya chokoti yemhando ipi zvayo kunobatanidza nekufa kwechidiki mune zvidzidzo zvenguva refu. Ingochenjerera kuti uone kakoti yako yakawanda inobatanidzwa, kuti urege kuisa uremu uye kuwedzera ngozi yako yepfungwa yemwoyo.

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Enda kunze

Wati wambobuda pagedhi unonetseka nechinetso chakange chakaita sechisingakoshi panguva yawakadzokera kumusha here? Iwe hausi woga: zvidzidzo zvakasiyana-siyana zvakaona kuti kupedza nguva muzvisikwa kunogona kuderedza kushushikana uye kuneta mupfungwa, kuderedza kushanda kweropa, nekuvandudza pfungwa yekufunga. Kunyange zvazvo kunyatsobuda kunze kunobatsira hutano huchiri kuongororwa, vamwe vashandi vezvehutano vari kushandisa izvo zvinonzi "chirongwa chekubatsira-chema" kurapa mamiriro ezvinhu kubva pakuneta kusvika kune schizophrenia. Izvo zvakanyanya: kubuda kunze kunogona kukubatsira kuchengeta iwe uchikurudzirwa uye pamusoro pechiratidzo.

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Shandisa Nguva Nevamwe Vanhu

Kuramba mune zvekushandira pamwe chete ndeyekugara kwenguva refu, maererano nenyanzvi yepfungwa uye munyori Howard Friedman. Kutsvakurudza kwake pamusoro peLiseth Terman wekudzidza kwemakore makumi mapfumbamwe nemana kwevana 1 500 kuchikoro kwakaratidza kuti chimwe chezviito zvisingagumi pakati pevanhu vakagara kwenguva refu-avo vaitora chikamu chaive chaive nechokubatana nevemhuri neshamwari. Usakanganwa hutano hunobatsira hwekugara uchikurukurirana nevamwe.

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Verenga Zvikomborero Zvako

Kuonga hakusi kungotaura kuvonga-iyo mafungiro anoisa maonero ako ose muupenyu. Vanhu vanozviti ivo vanoonga vanoita sevasina kunyanya kushungurudzika, negodo, nekutsamwa, vane masimba ehurumende yakasimba, uye vane tariro yakawanda uye vasingafungi nezvemangwana ravo. Kunyangwe iwe uchiramba uine bhuku rekuonga kana kungocherechedza zvikomborero zvako usati wanyarara usiku, hutano hwako nemaonero ako zvinobatsira kuburikidza nekuwedzera kuvonga.

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Iva neGlasi yewaini kana Sip Chinhu chakafanana

Simudza girazi kana maviri, asi girazi kana maviri chete. Pane nhoroondo yakawanda inoratidza kuti vanhu vanonwa zuva rega rega vanorarama kwenguva yakareba kupfuura vanhu vanonwa zvinopfuura izvozvo, kana kunyange avo vasingatomboiti. Uye kurarama kwenguva refu hakusi kwewaini tsvuku chete; kunwa doro chero ripi zvaro mukuenzanisa kunobatanidzwa nekuderera kwekufa, kubva kune chirwere chemwoyo uye kurwara kune kenza.

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Idya Mafuta Akawanda

Usachengeta zvinhu izvi zvinoshamisa zvinongobatsira chete zviitiko zvinokosha. Kuongororwa kukuru kwakaitwa nevatsvakurudzi vanobva kuHarvard School of Public Health uye kune imwe nzvimbo inosanganisira varume 76 000 nevakadzi 42 000 vakadzidza kwemakore makumi matatu vakawana kuti kudya kwepamusoro (28g) yevungu zuva rega roga kwakabatanidzana nehuwandu hwe20% hwekufa kubva kune chikonzero. Kunyange zvazvo kutsvakurudza hakuratidzi kuti kudya malmamondi, walnuts uye matehews chaizvoizvo kuderedza mukana wezvirwere zvakadai sechirwere chemwoyo, kenza, uye kurwara kwepemhetura, kazhinji kacho nyaya dzinodyiwa nutsva, dzinoderedza dambudziko rezvirwere izvi. Kunyangwe zviri nani-vanhu vanogara vachidya nutsva vanowanzove vakaonda kune avo vasingatendi, pasinei nehuwandu hwezvokudya zvakanyanya uye marori.

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Ita Cup of Coffee

Kana zuva rako richibudiswa ne caffeine, kutsvaga kwekutsvakurudza kwakakwira kumusoro ikoko nesayenzi yekusarudza nezve chocolate. A 2014 meta-analysis yakabudiswa muAmerican Journal of Epidemiology yakawana kuti kudya makapu matatu efivha zuva nezuva kwakabatanidzana ne 21% yepamusoro yekufa kwehutano kubva muhutano hwehutano. Vateereri vaimwa makapu mana ekofi zuva roga roga vaiva nehuwandu hwe16% hwekufa kwechikonzero chipi zvacho. Kana uchida kofi, inwa makapu mashoma ezuva risina mhosva; iwe unogona kunge wakagadzikana.

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Shandisa Nguva Pamusana Wako Unoda

Vanhu vanogara vachizvipira kazhinji vanoona kuti vanowana zvakanyanya pane zvavanoita pane zvavanopa-uye pane tsvakurudzo yekudzorera zvakare. Rakadhindwa muna 2013 mu Psychology and Aging, kuongorora kwemasvondo gumi nematanhatu kuongorora hukama pakati pekuzvipira kwakarongeka uye hutano kwakawana kuderedzwa kwevanhu vanofa kune ngozi pakati pevanhu nguva dzose vanozvipira nguva yavo nesimba kuti vatsigire. Kunyange zvazvo pane humwe uchapupu hwokuti kusainira kuti uwedzere hutano hwako hahusi kudzivirira, kubatsira vamwe (pasina kunze kwehupenyu hwako pachako kana hwepfungwa) rinoratidzika kukuchengetedza hutano uye hupenyu hurefu.

Munoona? Hapana chikonzero chekutambudzika kana kuvaka miitiro yakanaka. Zvisinei pasinei nezera rako, mararamiro ako anogona kukwaniswa nenzira yakanakisisa nezviito zvinonakidza uye zvinogara zvakanaka zvinokusiya iwe kukwegura zvishoma nezvishoma.

_Sources:

_{Alessio Crippa, Andrea Discacciati, Susanna C Larsson, Alicja Wolk naNicola Orsini. "Kushandiswa kweKafani uye Kufa Kubva Pamwe Zvikonzero, Mwoyo Mwoyo, uye Kansa: A Dose-Kupindura Meta-analysis." Am J Epidemiol. (2014) 180 (8): 763-775.}

_{Annerstedt naPeter Wahrborg. "Nature-Assisted Therapy: Ongororo yeChirongwa cheChechi uye Chekuongorora Zvidzidzo." Scandinavia Journal of Public Health, 2011; 39: 371-388}

_{Elizabeth Richardson, Jamie Pearce, Richard Mitchell, Peter Day, naSimon Kingham. "Sangano Rakati Pakati peGreen Space neCause-specific Mortality muUnited New Zealand: Kuongorora Kwezvinhu zve Green Space Utility. " BMC Public Health . 2010; 10: 240.}

_{Ying Bao, Jiali Han, Frank B Hu, Edward L Giovannucci, Meir J Stampfer, Walter C Willett, naCharles S Fuchs. "Kushamwaridzana Kwekushandisa Kwemiti Nezvose uye Chikonzero-Kunyanya Kufa." N Engl J Med 2013; 369: 2000-11.}