Yadda za a Ci gaba da Yara

Ƙoƙarin rayuwa tsawon lokaci shine babban burin, amma waɗannan karin shekarun bazai nuna maimaitawa ba idan ba ka ji lafiya da karfin zuciya. Don haka me yasa ba za a gwada kokarin taimakawa jikinka yayi aiki ba fiye da tarihin ka, ta hanyar bin wasu matakai na zuwa salon rayuwa?

Dubi irin canje-canje da ya kamata ka yi a yau, don yin aiki na jikinka a cikin matasan matuka da hanzari, watannin, ko shekaru daga yanzu.

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Quit Smoking

Tsayawa wannan al'ada zai iya yin ƙarin don tsawon lokaci - kuma lafiyarka a gaba ɗaya - fiye da kowace canjin da kake yi. Yawancin binciken da aka yi na yau da kullum sun nuna cewa, shan taba yana daukan lafiyar lafiyar maza da mata . Bugu da ƙari, ci gaba da cike da shan taba a cikin shekaru 40 da haihuwa ya nuna cewa an yanke shi tsawon shekaru goma a rayuwarka. Zai iya zama damuwa da cututtukan da suka shafi shekarun haihuwa kamar cututtukan zuciya da ciwon sukari . Shan taba yana haifar da tsufa tsofaffi , yana sa ku yi tsufa

2 -

Ci gaba da Darajar lafiya

Duk da yake akwai sauran rikici game da yadda aka auna kiba - ta hanyar amfani da Body Mass Index (BMI), ragowar-hip-hop , ƙwallon fata, ko kuma kawai lambar a sikelin - yawancin masu bincike na tsawon lokaci sun yarda da cewa kitsen mai yawa a jikinka yana zaton ka ga wasu yanayi mai tsanani kamar cututtukan zuciya, bugun jini, ciwon sukari, da ciwon daji.

Har ila yau, ƙari zai iya ɗaukar nauyin kisa a kan hanta, zai haifar da cutar mai hanta . Mene ne ƙari, mai yawa a cikin jikinka an danganta shi da ciwo mai ciwo , wanda ya hada da bayyanar cututtuka kamar jini da jini da hawan jini, ko hauhawar jini .

Gano yawan adadin adadin kuzari da ya kamata ku ci kowace rana da kaddamar da shirin hasara mai nauyi da zafin zai taimaka ku kauce wa rashin lafiya, ya zama sauƙi don kasancewa aiki da wayar hannu, kuma taimakawa aikin ku na jikinku, ko shekarun zamani , zauna a matsayin ƙasa kamar yiwu a cikin watanni, da shekaru, su zo.

3 -

Tsayi aiki

Abubuwan da ake amfani da su a jiki suna da yawa: kiwon lafiyar zuciya mafi kyau, ƙananan ciwon ciwon daji da ciwon sukari, haɓaka kulawa da damuwa, da kuma tsawon lokaci. Binciken binciken da aka yi a kan mutane fiye da 416,000 da aka wallafa a The Lancet ya nuna cewa batutuwa da suka yi tsawon minti 15 a kowace rana, a matsayi mai zurfi (misali brisk tafiya), ya rayu kusan shekaru uku, fiye da waɗanda suka yi kadan ko babu aiki. Sauran bincike sun nuna irin wadatar da ake samu ga wadanda ke ci gaba da motsi. Ko tafiya, yin iyo, gudana, ko wasu ayyukan da ake kira zuwa gare ku, kuyi aiki a kan cututtuka na karewa, ku daɗa ƙasusuwan ku, da kuma rayuwar ku!

4 -

Ku ci wani cin abinci mai tsufa

Cin abinci mai kyau da ya dace da 'ya'yan itatuwa, kayan lambu, da sinadaran furotin, yalwaccen kifi na mercury, hatsi cikakke, da kuma yawancin kayan mai kyau, an haɗa su a cikin bincike don tsawon lokaci. Dukan mutanen da suka fi tsawo a duniya - ciki har da Okinawans na Japan, wadanda ke zama a cikin Hunza Valley na Pakistan , da kuma mazauna kasashen da ke cikin Rumunan - duk suna cinyewar wannan shirin.

Duk da yake ci gaba da cin abinci tare da bitamin da kuma ma'adanai na iya taimakawa wajen ramawa wasu kayan da ba a ɓata ba, yawancin masu cin abinci suna ba da shawarar samar da kayan abinci daga abinci. Yin zafin abincin lafiya, a cikin adadin kuɗi (don kauce wa ƙanshin), shinge ne daga cututtuka da kuma hanya mai mahimmanci don kiyaye jikinka a matsayin ɗan yarinya

5 -

Sarrafa Haɓakar Matsalarka

Ko da mutanen da suke da matukar yin amfani da abinci da kuma motsa jiki na iya kau da hankali ga tasirin damuwa akan lafiyar su. Gaskiyar ita ce, damuwa yana da yawa sakamakon ilimin lissafin jiki, ciki har da ƙaddamar da ƙwayar cortisol, hormone damuwa wanda zai iya taimakawa ga yanayin kwakwalwa, ƙwayar mai ciki mai hatsari, rashin tausayi da rashin talauci ga cutar.

A cikin nazarin shekarar 2010 akan mutane 861, tsofaffi, wadanda ke da matakan cortisol mafi girma sunyi sau biyar na hadarin mutuwa na cututtukan zuciya, koda kuwa basu da tarihin damuwa na zuciya. Abin farin cikin, taimako na gaggawa yana taimakawa ga tsawon lokaci, kamar yadda aka nuna a cikin yawan binciken da ke danganta tunanin tunani tare da rashin mutuwa. Me ya sa ba za a gwada yin tunani ba, tunani da kai, ko ma kawai yin murmushi, don gudanar da matsin lamba na yau da kullum? Zuciyarka da tunaninka zai fi kyau.

6 -

Kasance Social

Wani muhimmin mahimmanci na salon rayuwa mai zurfi yana cikin ɓangare na cibiyar sadarwar zamantakewa, tare da goyon bayan abokai da iyali. A hakikanin gaskiya, a cikin binciken da suka yi game da 1,500 California wadanda suka biyo bayan yarinya zuwa tsofaffi, masana kimiyya Howard Friedman da Leslie Martin sun gano cewa kasancewa da haɗin kai da kuma kasancewa a cikin al'ummarsu sune wasu mahimmanci masu hango gangami mafi girma. Idan ba duk membobin ku na zamantakewar kuɗin aiki ba ne, to ku zaɓi ƙungiyarku: 'yan abokai da masu ba da shawara zasu iya taimaka muku wajen fuskantar wahala, kuma ku jimre wa wahala, sauƙin sauƙi - abubuwan da zasu taimaka maka wajen kiyaye lafiyar ku.

Hakanan, bazai buƙatar ku canza halinku na yau da kullum don ingantawa a waɗannan yankunan. Tallafa ga cigaba, ba kammala ba, kuma a tsawon lokaci, jikinka zai fi lafiya kuma yayi kama da irin saurayi. Sakamakon? Ƙarin shekaru zuwa rayuwarka, da kuma yawan rayuwarka zuwa shekarunka.

_Sources:

_{Chi Pang Wen, et.al. "Mafi yawan nauyin aikin jiki don rage yawan mace-mace da kuma bunkasa rayuwar rai: binciken da aka yi a jaridar." Lancet , 16 Agusta 2011; DOI: 10.1016 / S0140-6736 (11) 60749-6.}

_{David R Jacobs, Jr, Lene Frost Andersen da Rune Blomhoff. "Ana amfani da dukkanin abincin da ake amfani da ita tare da rage yawan cututtuka na marasa lafiya, ba tare da kisa ba sakamakon cututtukan ƙwayoyin cuta a cikin binciken likita na Iowa." Am J Clin Nutr Yuni 2007 vol. 85 babu. 6 1606-1614.}

_{Emily J. Nicklett et al. "Hanyoyin 'ya'yan itace da kayan lambu, Ayyukan jiki, da kuma Mutuwa a cikin Al'ummar Tsufa-Ginajen Mata." Journal of the American Geriatrics Society . Volume 60, Issue 5, shafukan 862-868, Mayu 2012.}

_{Friedman, HS da Martin, LR "Shirin Lafiya: Binciken Bincike na Lafiya da Rayuwa Daga Tarihin Nazarin Hudu na Dubu." Penguin Books. Maris 2011.
http://www.howardsfriedman.com/longevityproject/}

_{Michael F. Leitzmann, Yikyung Park, Aaron Blair, Rachel Ballard-Barbash, Traci Mouw, Albert R. Hollenbeck, Arthur Schatzkin, "Ayyuka na Ayyukan Kasuwanci da Ragowar Rashin Ƙari na Mutuwa." Arch Intern Med. Vol. 167 (NO 22), DEC 10/24, 2007.}

_{Matthieu Maillot et al. "Hanyar da ta fi dacewa ta isa ga abubuwan da ke cike da abubuwan da ke cike da abincin jiki shi ne yin amfani da abinci na abinci na Rum. Am J Clin Nutr Oktoba 2011 vol. 94 ba. 4 1127-1137.}

_{Nicole Vogelzangs, Aartjan TF Beekman, Yuri Milaneschi, Stefania Bandinelli, Luigi Ferrucci, da Brenda WJH Penninx. "Cortisol Urinary da Shekaru na Shekaru shida na Duk Dalili da Cutar Mutuwar Daji na Kwakwalwa ." J Clin Endocrinol Metab 95: 4959-4964, 2010.}