Vim li cas koj nkees nkees txhua lub sijhawm


Vim li cas koj nkees nkees txhua lub sijhawm

Raws li xibfwb Helen Stokes-Lampard, tus thawj coj ntawm Royal College ntawm GPs tau piav qhia hais tias: “Kev nkees nkees tom qab hnub dhau mus thiab muaj ntau hnub tuaj yeem cuam tshuam peb txhua tus ntawm ib lub sijhawm thiab yog ib lo lus teb rau thawb peb tus kheej nyuaj. Qhov no feem ntau tuaj yeem kho tau. los ntawm kev pw tsaug zog zoo hmo, noj mov kom zoo, thiab ua kom lub cev tsis muaj dej. Tab sis nws yog ib qho tseem ceeb kom paub qhov txawv ntawm kev ua kom nkees nkees, uas nquag tshwm sim, thiab nkees nkees txawv txav. “

Yog tias koj muaj qhov nkees nkees uas yuav ploj mus, txawm tias tom qab pw tsaug zog zoo hmo, nws yuav tsim nyog tshawb xyuas qhov xwm txheej zoo dua. Qhov no tshwj xeeb tshaj yog tias koj tab tom muaj lwm cov tsos mob, tau nkees rau ntau tshaj plaub lub lis piam, lossis xav tias koj yuav muaj mob.

“Yog tias tus neeg mob tau ntsib lub zog ntev vim tsis muaj lub zog pom tseeb, lawv yuav tsum nrhiav tswv yim los ntawm tus kws tshaj lij tswj kev noj qab haus huv,” said Professor Stokes-Lampard.

Tus neeg saib xyuas mob hauv chaw kho mob Dr Sarah Jarvis pom zoo. “Kev nkees nkees tsis yog kab mob, nws yog qhov tsos mob – thiab peb txhua tus tau raug kev txom nyem qee lub sijhawm. Muaj qee yam tshwm sim, xws li dav hlau lag lossis ntxhov siab hmo. Tab sis yog tias koj lub zog tsis nyob lossis cuam tshuam rau koj lub neej , nws tsim nyog mus kuaj nws, “nws hais.

Kev puas siab puas ntsws ua rau

Nkees dhau heev lawm yog ib yam uas ntaus ntau ntawm peb txhua txhua ib zaug hauv ib pliag. Raws li Royal College ntawm Cov Kws Kho Kev Puas Hlwb, ib ntawm tsib tus neeg hnov ​​zoo li nkees nkees thaum ib lub sijhawm twg, thiab ib ntawm kaum leej muaj kev qaug zog ntev.

Feem ntau, cov laj thawj yog lub hlwb, uas tsis yog hais tias qhov kev tawm sab yog xyov ‘txhua yam hauv koj lub taub hau’. Hloov chaw, yog tias koj mus dhau lub sijhawm muaj kev ntxhov siab tshwj xeeb, yog tias lub tsev tsiv lossis lub sijhawm muaj haujlwm ntau hauv chaw ua haujlwm, koj yuav nquag hnov ​​dej ntaws los.

Rau ib qho twg, koj yuav tsis tsaug zog li qhov qub. Rau lwm qhov, yog tias koj muaj kev ntxhov siab, koj lub cev nkag mus rau ‘kev sib ntaus lossis ya davhlau’ hom, ua rau muaj kev hloov pauv ntau ntawm cov tshuaj hormones thiab lub cev hloov. Yog tias qhov kev teb cuam tshuam no nquag nquag, koj yuav ua kom nkees nkees.

Qee qhov kev xaiv tshuaj kho mob suav tias qhov kev nkees nkees ua rau ‘qog qog ua rau lub zog’ – piv txwv li qhov tsis muaj peev xwm tsim cov tshuaj adrenaline uas koj xav tau. Qhov no tsis yog pov thawj kev mob nkeeg pov thawj, txawm li cas los xij, thiab koj yuav tsum txiav tawm cov kev kho uas tau cog lus tias yuav kho nws.

Txawm hais tias qee qhov kev ntxhov siab hauv lub neej tsis txav mus los, nws yog qhov tseem ceeb tshwj xeeb los nrhiav kev pab yog tias koj xav tias koj yuav muaj kev ntxhov siab nrog kev ntxhov siab, kev ntxhov siab lossis lwm tus mob hlwb xws li PTSD. Cov xwm txheej no feem ntau nrog rau kev qaug zog, zoo li teeb meem pw tsaug zog zoo li insomnia.

“Qhov tseeb tsis muaj kev sim ntshav yooj yim lossis ntsuas pom kev kuaj mob kev nyuaj siab. Txawm li cas los xij, yog tias koj tau poob siab, muaj kev cia siab lossis tag kev cia siab, lossis tsis tau muaj lub neej zoo li koj nyob, kev nyuaj siab tuaj yeem yog hauv paus ntawm koj nkees nkees, “cov ntsiab lus tawm Jarvis.

Qee tus neeg xav tias lawv raug ntes hauv lub voj voos, uas lawv qhov kev nyuaj siab ua rau lawv lub zog tsis tsaug zog thiab ua rau lawv qhov kev tsis txaus siab ua rau lawv nyuaj siab dua. Txawm hais tias muaj kev sim siab rau kev haus tshuaj rau tus kheej nrog cawv, nws yog qhov zoo tshaj plaws rau kev tshem tawm kom meej vim tias qhov no tuaj yeem ua ob qho teeb meem tsis zoo.

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Lub cev ua rau

Nws tuaj yeem yog lub cev ua rau ‘TATT’ ib yam nkaus, txawm hais tias lawv tsis tshua muaj ntau dua li cov kev xav.

Stokes-Lampard hais tias “lub xeev muaj mob nkees ntev heev tuaj yeem qee zaum yog cov tsos mob ntawm tus mob hnyav, xws li mob ntshav qab zib hom 2, mob ntshav lossis mob ntshav tsis txaus,” cov neeg mob tsis tshua muaj zog ntawm kev nyob ib leeg, thiab feem ntau yuav muaj lwm cov tsos mob. Piv txwv li, nrog rau kev mob ntsig txog tus mob celiac, cov neeg mob yuav xav tias tsam plab los yog mob raws plab, thiab yuag poob phaus. “

“Rau cov ntshav qab zib hom 2, nrog rau kev nkees nkees, koj tuaj yeem xav nqhis dej ntau dua, yuav tsum tso zis ntau dua lossis muaj mob me dua li mob rwj lossis tawm rov qab,” Jarvis ntxiv.

Lwm yam teeb meem uas tuaj yeem ua rau qaug zog yog cov teeb meem ua cov thyroid xws li hypothyroidism, mob xws li mob qog, lossis pw tsis tsaug zog xws li pw tsaug zog apnea. Yog tias koj tus kws kho mob xav tias ib qho laj thawj twg, nws yuav kuaj ntsuas lub cev.

Muaj tsawg dua, koj yuav muaj kev txom nyem mob ntsws qaug zog, los yog ME, uas yog tus yam ntxwv nkees dhau heev nrog rau cov tsos mob xws li pos huab-mob taub hau thiab mob leeg. Hmoov tsis zoo, tsis muaj ib qho kev kuaj mob tshwj xeeb kom paub meej tias kuaj mob ME. Koj yuav raug kuaj mob tsuas yog thaum lwm yam mob uas tau kav lawm.

Kuv tuaj yeem nyob rau hauv qhov hnyav los ntawm mob sib khuav me me mus rau qhov tsis taus. Thaum uas neeg feem coob ua rau nws rov zoo li qub, tamsis no tsis muaj tshuaj kho tau, thiab cov tsos mob yuav coj mus kho kom zoo. Ib yam mob uas cuam tshuam txog, fibromyalgia, kuj tseem tuaj yeem ua rau muaj kev mob nkees ntev.

Dhau ntawm cov laj thawj no, kev nkees tuaj yeem yog qhov tshwm sim ntawm qee yam tshuaj noj, thiab nws yuav tsum tau cia siab yog tias koj cev xeeb tub tam sim no, lossis tau ploj mus los ntawm kev phais mob lossis tshuaj kho mob. Koj tseem yuav muaj kev nkees nkees yog tias koj rog dhau heev (vim koj lub cev yuav tsum ua haujlwm hnyav dhau ib hnub) lossis rog dhau (raws li koj cov leeg yuav tsis muaj zog heev).

Zam kev ua kom piam thaj poob

Yog tias koj tsis muaj qhov pib uas yuav tsum tau kho, ua ob peb yam kev hloov pauv ntawm lub neej yuav txaus. Yuav pib nrog, nws tsim nyog rov qab ntsuas koj cov kev noj haus. Nres ntshiab ntawm cov carbohydrates ua kom zoo, raws li cov no muab lub zog luv-lub zog ntev, tom qab los ntawm kev sib tsoo uas yoojyim koj qhov kev xav ua rau koj cov ntshav qab zib tom ntej.

Raws li Tus Neeg Mob tus kws qhia noj zaub mov Rose Constantine Smith piav qhia, nws yog qhov tseem ceeb uas txhua pluas mov muaj cov zaub mov zoo.

“Sim hais kom muaj ib feem ntawm cov protein tsis muaj rog, zaub thiab ib qhov chaw ntawm cov khoom noj carbohydrates xws li cov hmoov nplej tag nrho, qos yaj ywm nrog phua ntiag lossis tawv nqaij,” nws hais. “Cov no tau tawg qeeb qeeb los ntawm lub cev, yog li muab lub zog ruaj khov rau koj kom mus txog thaum koj txoj kev noj mov tom ntej. Yog tias, txawm li cas los xij, koj xav tau kev tuaj tos ntawm cov zaub mov noj, xaiv qhov uas yuav tau nrhiav kom sai. -thuav lub zog nyob ua ke nrog cov zaub mov nyuaj uas yuav zom cov suab thaj rau hauv cov hlab ntshav. “

Ib co piv txwv yuav raug ziab txiv ntoo nrog txiv ntoo; yoghurt nrog tws cov txiv ntoo tshiab; los yog ib daim ntawm wholegrain ci nrog ib txheej nyias ntawm txiv laum huab xeeb.

“Kas fes nrog kev sib tsoo ntawm cov mis nyuj kuj tseem yuav muaj ntau qhov xav tau kom tuaj tos-yog tias koj muaj kev ntxhov siab tshwj xeeb, thiab haus txog li peb khob ntawm kas fes ib hnub yog hais tias muaj txiaj ntsig zoo. , zoo li qhov no yuav cuam tshuam koj kev pw tsaug zog! ” Ntxiv Rose.

Kev tawm dag zog thiab pw tsaug zog

Raws li kev rov ua kom koj cov zaub mov noj, nws kuj tseem ceeb kom paub tseeb tias koj tau ua kom ib ce txaus. Qhov no yuav yog qhov kawg uas koj xav zoo li ua thaum koj qaug zog, tab sis cov txiaj ntsig tau hais rau lawv tus kheej. Ib cag ntawm tus endorphin ntaus, kev tawm dag zog tsis tu ncua txhim kho kev pw tsaug zog zoo thiab muab koj lub dag zog ntau dua kom dhau hnub.

Ib lo lus ntawm kev ceeb toom txawm tias – ntau dua tsis zoo tas li. Thiaj li hu ua ‘kev mob dhau hwv lawm’ yog qhov tiag, thiab cov neeg ncaws pob xav tau sijhawm so ntau kom rov zoo. Overtraining feem ntau ua rau cov toj siab kev ua tau zoo, muaj kev pheej hmoo siab ntawm kev raug mob, thiab – feem ntau saliently – qaug zog. Yog tias yog koj, nco ntsoov rov qab teev koj cov haujlwm, lossis siv sijhawm ntev mus. (Thiab zam kev tawm dag zog ua ntej yuav mus pw, vim tias qhov kev txhawb nqa ntau zog tuaj yeem ua rau koj pw tsis taus!)

Ib qho kawg tswv yim yog los saib koj kev pw tsaug zog nws tus kheej. Koj pw tsaug zog zoo li cas? Puas yog nws yog qhov tsim txom los ntawm, piv txwv li, haus cawv thaum tav su, haus ntau dhau sijhawm ua ntej yuav mus pw, haus cawv ntau dhau, lossis naps thaum lub sijhawm khib? Ua nruj me ntsis txog koj ‘kev tu cev pw tsaug zog’ tuaj yeem ua txhua qhov sib txawv thaum nws los nce koj cov qib zog.

Txawm hais tias nkees nkees txhua lub sijhawm muaj ntau heev, nws tsis zoo li qub ‘qub’, thiab nws tsis yog qee yam koj yuav tsum nyob nrog. Nco ntsoov phau ntawv teem sijhawm nrog koj GP yog tias koj tau txiav txim siab tawm ntawm txhua yam pom tseeb thiab muaj kev txhawj xeeb.

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