Uxinzelelo luyekile ukuba yingxolo nje engemva kwaye lube ngumba wempilo yoluntu. ESpain, idatha yakutshanje ibonisa ukuba uninzi lwabantu luphila ngoxinzelelo oluzinzileyo kunye neziphumo zayo, into engasayi kuphinda igxothwe "yinto eqhelekileyo."
Kule ngqungquthela siqokelela ubungqina, amanani kunye neengcebiso zeengcali ukuqonda okwenzekayo emzimbeni nasengqondweni, kutheni umthwalo ongapheliyo ngowona unobungozi kwaye yeyiphi imikhwa engqineke isebenzayo ekuthinteleni impembelelo yazo emsebenzini nasekhaya.
Yintoni uxinzelelo kwaye luba yingxaki nini?
Uxinzelelo yimpendulo eguqukayo esilungiselela ukwenza okuthile. Ngamadosi amafutshane kunokuba luncedo ukwenza ngcono kunye nokumelana neziganeko ezingalindelekanga. Ingxaki ivela xa ihlala ixesha elide kakhulu: isilumkiso sihlala singapheliyo kwaye umzimba uyancipha.
Iingcali ezifana nesazi ngemithambo-luvo uNazareth Castellanos zikrwelela ixabiso elithi “microtools mihla"ukuthintela ukukhuphuka kwamanzi: shukumisa umzimba wakho, phefumla ngengqondo, kwaye uthathe ikhefu lokuqonda. Nkqu neengcebiso zokusebenza: ukufezekisa ubuncinci imizuzu eyi-120 yomsebenzi womzimba ngeveki sisiqalo esihle sokuthintela ukunyuka.
Ngendlela efanayo, isifundiswa uArturo Fernández-Cruz ukhumbula ukuba, ngaphezu kovuselelo ngokwalo, Ibalulekile indlela esiyitolika ngayo kunye ne ulawulo lweemvakaleloAmava, ukukhula, kunye nomxholo wentlalo ubumba impendulo ye-neurohormonal kwaye inokukhokelela kwibhalansi ekuziqhelaniseni okunempilo okanye ukungalungelelani kakuhle.
Ukusuka kwimbono yemihla ngemihla, amazwi adumileyo afana no-Elsa Punset agxininisa ekongezeni izijekulo ezincinci ezikhuthaza i-chemistry yobuchopho: ulala kakuhle, qeqesha, khulisa izibopho, hleka, kwaye ube kwindaloAyizizo iifomula zomlingo, kodwa ziyimenyu ekhuselayo yemihla ngemihla.
ISpain phantsi koxinzelelo: athini amanani
Uqikelelo lwakutsha nje lubeka iSpain phakathi kwamazwe aseYurophu anelona lizwe lixhaphakileyo: Malunga nama-59-60% abantu babika uxinzelelo, kunye neziganeko eziphezulu kubantu abatsha kunye nabasetyhini. Kwimeko yeLabor, I-Arhente yaseYurophu yoKhuseleko kunye neMpilo eMsebenzini ye-OSH Pulse 2025 uphando lubonisa ukuba I-40% yabantu abaqeshiweyo amanqaku asebenza njengonobangela woxinzelelo, ixhala okanye ukudakumba.
Le meko icwangciswe kwimeko apho iimeko zengqondo zentlalo, idijithali, kunye nemozulu yombutho zidibana. Uthintelo kwiinkampani, ukusuka kuhlengahlengiso lomsebenzi ukuya kuqeqesho lolawulo lweemvakalelo, lubonakala luyi-axis ebalulekileyo kwimpilo yomsebenzi.
Yintoni eyenza uxinzelelo olungapheliyo emzimbeni nasengqondweni
Xa isilumkiso singacinywanga, into ebizwa ngokuba yi "allostatic load" iqokelela. Ii-axes ze-Neuroendocrine zitshintshwa njenge-hypothalamus-pituitary-adrenal, amanqanaba e-cortisol aphakama ngokukhawuleza kwaye iinkqubo ezingapheliyo zokuvutha zivela.
Uncwadi lwenzululwazi luchaza iziphumo zekhonkco: ukunciphisa i-telomere, ukonakala ngakumbi kwe-oxidative, iplastiki ye-neuronal ephantsi, ukungasebenzi kakuhle kwe-mitochondrial kunye nokuphazamiseka kokulala okuphazamisa imemori, ukugxila kunye nomoya.
Unokwazi njani xa ucinezelekile? Iimpawu eziqhelekileyo zokulumkisa ziquka: intloko ebuhlungu, ukuxinana kwemisipha, ukungonwabi kokutya, ukuphuthelwa kunye nokudinwa rhoqo. Ngokweemvakalelo, ukucaphuka, ukuxhalaba, nokuguquka kweemvakalelo kunokubonakala; ngokuqonda, ubunzima bokugxila kunye iingcinga eziphindaphindayo.
- Intloko kunye noxinzelelo lwemisipha
- Iingxaki zokulala kunye nokudinwa okuzingileyo
- Ubunzima bokugxila kunye nokuphelelwa yinkumbulo
- Ukuxhalaba, ukucaphuka kunye nokutshintsha kokutya
Ukuba le miqondiso iyaqhubeka ekuhambeni kwexesha okanye iphazamisana nobomi bemihla ngemihla, kuyacetyiswa ukuba udibane neengcali yempilo yomzimba kunye nengqondo yendlela ebanzi.
Ubuntwana kunye nokufikisa: amanqanaba anovakalelo kumthwalo ogqithisileyo
Uphononongo olude oluvela kwiYunivesithi yaseDuke (PNAS) lulandele abantwana abayi-1.420 ukusuka kwiminyaka eyi-9 ukuya kwengama-30 kwaye bafumanisa ukuba biomarkers yoxinzelelo ebuntwaneni (ezifana ne-cortisol, i-DHEA, okanye i-C-reactive protein) idibaniswa nokunyuka kwengozi ye-cardiometabolic kumashumi eminyaka kamva. Ukulinganisa kunye jongana nalo mthwalo kwangoko ngundoqo ku ukuthintela izifo ezizayo.
Ngokuhambelanayo, uphando oluvela kwiYunivesithi yaseTurku epapashwe kwi-JNeurosci lubonise oko Ukuxhatshazwa kuvula uthungelwano lwezoyikiso zengqondo kunye neempendulo ezizimeleyo ezizimeleyo kubo bobabini abakwishumi elivisayo kunye nabantu abadala. Ukusabela ngokukhawuleza kwaye kuzinzile, kubonisa ukuba ukuxhatshazwa akuphazamisi impilo yengqondo kuphela: Ikwavula iindlela zoxinzelelo lwe-physiological ngefuthe lomzimba.
Yintoni esebenzayo ukunciphisa uxinzelelo (kunye nendlela yokuqalisa namhlanje)
Ayinguye wonke umntu odinga izinto ezifanayo, kodwa kukho imilinganiselo exhaswa ngamandla ekufuneka ibekwe phambili. Hambisa umzimba Rhoqo (Jonga malunga nemizuzu eyi-120 ngeveki ukuba usaqala) isebenza njengemodyuli yenkqubo yemithambo-luvo kwaye iphucula imo.
Iindlela zokuphefumla kunye nengqondo zinceda ukucotha. Uqheliselo olufutshane, oluphindaphindiweyo imini yonke, njenge ukuphefumla nzulu kunye nokunqumama kovelwano, inokunciphisa ukunyuka kube mfutshane. Ukungqinelana kuyodlula imfezeko.
Ukuphumla yintsika: lala phakathi Iiyure ezi-7 kunye ne-9 kunye neeshedyuli eziqhelekileyo ikhuthaza ukulawulwa kweemvakalelo kwaye inciphisa amanqanaba e-cortisol. Khathalela ukutya -ukutya okuninzi okutsha, amafutha anempilo afana ne-omega-3, kunye nokutya okungaphantsi kwe-ultra-processed kwi-inflammation ephantsi.
Kukwaluncedo ukuqinisa inethiwekhi yoluntu kwaye ufunde ukwenza beka imidaNjengoko isazi ngengqondo uFaith G. Harper exoxa, ukuzikhathalela ngokwenene Yeyona nto ikuxhasayo ngokwenene: i-yoga isebenzela abanye, ukudlala amanqindi kwabanye; ukuqoqosha, ukuthi "hayi" ngexesha, okanye ukukhusela ubuthongo bakho bubala njengaso nasiphi na isiko.
Kwabo bangaphezulu kweminyaka engama-50, izindululo ezikhutshwe ngu-Andrew Weil kunye namaqela ophando oluguga ziqaqambisa izimvo ezimbini: uhlengahlengiso lomsebenzi womzimba kunye nokutshintsha kwembono malunga nobudala. Ukuqonda ukuguga ngokufanelekileyo kunxulunyaniswa neempawu ezimbalwa zomzimba zoxinzelelo, kwaye ukudibanisa umthambo, ukuphefumla, kunye nokucoceka kokulala kakuhle komeleza ukomelela.
Intambo eqhelekileyo icacile: phakathi kwenyani asiyilawuli kunye nempendulo yethu, kukho indawo yokwenza. Yongeza imikhwa elula kwaye ezinzileyoUkuphonononga indlela esitolika ngayo okwenzekayo kuthi kunye nokucela uncedo xa lufuneka kunciphisa uxinzelelo kunye nokuphucula impilo kwixesha eliphakathi kunye nexesha elide.
