Ebuhlungu? Ayikho inkinga! Ukuzivocavoca okulinganiselayo kungakusiza uzizwe ungcono
Ngikhathazeke ngalokhu ngoba lokho okubonakala sengathi yi-TMI kuzokwenza kube lula ngokushesha: Ngilungele izinkinga ze-migraines nezinyathelo, nginamahloni amabili, ngoba ngiphila endaweni eWashington, DC, enezinguquko eziningi kwi-barometric ukucindezelwa (isenzo esijwayelekile se-migraine episodes). Eminyakeni yamuva, ngitholile ukuthi uma nginamahlumela amancane ekhanda ekuseni, ngivame ukuzwa kangcono kakhulu ngemva kwekilasi lokugibela ibhayisikili, ngaphandle kokuthatha imithi yokuphulukisa ubuhlungu.
Ngacabanga ukuthi lokhu kwakungumuntu oyedwa kuphela-noma omuhle! -ze ngize ngithole ezinye izifundo zesayensi ezibonisa ukuthi ukuhamba ngebhayisikili yangaphakathi kungasiza ngempela abagulayo abanezifo nabanye abahlukunyezwa ngezinhlobonhlobo zobuhlungu obungapheli.
Esihlokweni sekhanda, isifundo se-2009 esivela kuCephalea Headache Centre eGenhenburg, eSweden, sathola ukuthi lapho abantu abane-migraine benza uhlelo lokuzivocavoca olusekelwe ngebhayisikili yangaphakathi kathathu ngesonto, amazinga abo okuqina emzimbeni ayenobuthi ayenyuka futhi isimo sabo se-migraine (kufaka phakathi imvamisa ukuhlaselwa kwe-migraine, ukuqina kwesibindi, nokusebenzisa kwawo imithi) ngcono kakhulu. Ngo-2011, abacwaningi abafanayo bathola ukuthi ukusebenzisa imizuzu engama-40 kathathu ngesonto kwaholela ekunciphiseni okukhulu ekuhlaselweni kwe-migraine kunokuba uthathe isidakamizwa sokuvimbela i-antiticonvulsant, ngemuva kwezinyanga ezintathu. Lokhu kungenzeka ngoba ukuzivocavoca komzimba "kungenza kusebenze izindlela eziningi zokuhlunga ubuhlungu, uma kungenjalo izindlela eziqala ukuhlaselwa," ngokusho kwephepha lika-2013 emagazini i- Migraine .
Kodwa futhi kungenzeka ukuthi ukuzivocavoca kwe-aerobic njengokuhamba ngebhayisikili kwangaphakathi kubangela ukukhululwa kwama-endorphin, ama-painkillers emvelo emzimbeni.
Iqiniso liwukuthi, imiphumela yokukhulula ubuhlungu bebhayisikili yangaphakathi akuyona nje imithwalo ye-migraines. Le ndlela yokuzivocavoca nayo inganciphisa ubuhlungu futhi ithuthukise ukunyakaza phakathi kwabantu abane-osteoarthritis (OA) yamadolo.
Eqinisweni, isifundo se-2012 esivela eNyakatho Illinois University sathola ukuthi lapho abantu abane-OA bodolo bemisa ukuhamba ngebhayisikili amaviki angu-12, ukuhamba kwabo kwahamba ngokuphawulekayo futhi amaphuzu abo ezinyathelo ezihlukahlukene zobuhlungu ayehlile kakhulu.
Phakathi naleso sikhathi, ukuhamba ngamabhayisikili wangaphakathi kunganciphisa ezinye izinhlobo zobuhlungu phakathi kwe-groin kanye nesikhumba. Ucwaningo olwenziwa ngo-2013 oluvela eNyuvesi yaseWestern Sydney e-Australia lithola ukuthi ngemva kokuba abantu abanezinhlungu ezingapheli ezingemuva zangemva kwesikhumba benza amaviki ayisishiyagalombili okuhamba ngebhayisikili ebhayisikili elimilayo, ubuhlungu babo buye buthakathaka kakhulu (nakuba kungenjalo nje njengeqembu elifanako elenza I-Pilates umzimba we-trunk); ngokumaka izinyanga eziyisithupha, kodwa-ke, abantu bobabili amaqembu babezuze ukuthuthukiswa okufanayo.
Ngaphezu kwalokho, isifundo se-2010 esivela eDenmark sathola ukuthi lapho abantu abanezinhlungu zomzimba ezinamahlombe kanye nehlombe bemisipha benza imizuzu engama-20 yokuhamba ngebhayisikili ngokulinganisela endaweni eqondile namahlombe akhululekile, bathola ukuphefumula okukhulu kwemisipha nentamo yehlombe; lokhu kubalulekile ngoba kungase kuchaze ukuthi kungani ukuhamba ngebhayisikili namahlombe akho kukhululekile (okufanele ukwenze noma kunjalo, njengengxenye yefomu elifanele lokugibela ibhayisikili ) kubangelwa ukuncipha kwenhliziyo nentamo yesisu.
Okubalulekile: Uma unenkinga ethile yobuhlungu obungapheli, kufanelekile ukunikeza ngebhayisikili yangaphakathi ukuzama uzame-kungaba ekilasini leqembu noma njengokuzivocavoca kwe-solo- yeqiniso ukuthi unokukhanya okuluhlaza okuvela kudokotela wakho. Kodwa kubalulekile ukukhumbula ukuthi wonke umzimba uhlukile: Ngakho ngenkathi ulinganisela ekuzivocavoca ngamandla, njengokuhamba ngebhayisikili, kungase kube nomphumela wokunciphisa ubuhlungu kubantu abathile, kungabangela ukuthi abanye bakhuthele ubuhlungu obuhlungu. Yingakho kubalulekile ukuhlola amanzi ngokucophelela. Njengoba ugibela, yenza umzamo wokuzolalisa ingqondo yakho futhi ulalele umzimba wakho , futhi uzihambele ngesikhathi sokuphumula; phefumula kahle futhi uhlale ukhululekile ngokwanele, futhi.
Thembela indlela ozizwa ngayo lapho uhamba ngebhayisikili ngoba uyona engcono kakhulu yokuthi ngabe ukuqeqeshwa kwakho kunciphisa noma kukhulisa ubuhlungu bakho.