Ukuhamba Kukugcina Upholile Ngokunqamuka Kokuya Esikhathini

Enye indlela yokuqinisekisa ukudlula okulula ngesikhathi sokunqamuka kokuya esikhathini ukuzivocavoca umzimba. Ukuzivocavoca umzimba kungukuphikisana ngokuphelele nemithelela engemihle ukulahlekelwa yi-estrogen emzimbeni.

I-Estrogen ibandakanyeka kokungaphezulu kakhulu komjikelezo wokuya esikhathini. Iyabandakanyeka empilweni yezinhlelo zomzimba eziningi njengokugcina imithambo yegazi nesikhumba, ukuqina kwamathambo nokuqina, ukugcinwa kukasawoti namanzi we-hydration kanye nebhalansi yoketshezi, ukwehla kwe-cortisol nempendulo yengcindezi, ukwenza ngcono ukusebenza kwemisipha ebushelelezi yamathumbu ethu ipheshana, ukukhuthaza ukusebenza kwamaphaphu ngokusekela i-alveoli, nokusiza ekulawuleni ukusebenza komzimba.

Ukulahleka kwe-estrogen, ngakho-ke, kunomthelela omkhulu empilweni ejwayelekile futhi kukhulisa ubungozi bezifo ezinjenge-osteoporosis nesifo senhliziyo. Isibonelo, ukuphuka okuningi empilweni yakamuva kubangelwa ukulahleka kwamandla emisipha kanye nokuqina kwamathambo okuphansi okwenzeka lapho i-estrogen incipha. Ukuvivinya umzimba kunomphumela ophambene ngokwandisa ukuminyana kwethambo nokwandisa isisindo semisipha. Ukuvivinya umzimba nokuvivinya umzimba kunciphisa ngqo izingozi zezifo ezihambisana nokunqamuka kokuya esikhathini nokusekela izinhlelo eziningi zomzimba. Ukuzivocavoca umzimba futhi kusiza abesifazane ukuthi babhekane nokunqamuka kokuya esikhathini okunesisindo, ukunciphisa umzimba, ukuphazamiseka kokulala, kanye nokucindezeleka okwandayo.

Isibonakaliso esisodwa esivame kakhulu sokunqamuka kokuya esikhathini ukukhanya okushisayo. Ucwaningo lukhombisa ukuthi abesifazane abakhuthele ngokomzimba banokukhanya okuncane nokujuluka kunalabo abangasebenzi kakhulu. Izinzuzo zokuvivinya umzimba zenziwa ngezindlela eziningi, ezivame ukuhlangana njengokuvivinya umzimba, njenge-estrogen, kuthinta izinhlelo eziningi zomzimba futhi kuyasiza ekulinganiseni ama-hormone ahlukene njenge-insulin, i-cortisol, ne-melatonin. Enye indlela ukuzivocavoca okunciphisa ngayo ukukhanya okushisayo ukuhlangana phakathi kokuvivinya umzimba kanye nesilinganiso semethabolic. Ukunqamuka kokuya esikhathini kunciphisa isilinganiso semetabolism futhi kwabesifazane abaningi kuholela ekukhuleni kwesisindo. Ukukhuluphala kanye ne-metabolic syndrome kucatshangwa ukuthi kukhulisa ukubakhona kokushisa okukhulu ngenkathi ukuzivocavoca kunciphisa isisindo, isifo sikashukela, kanye nesifo se-metabolic, ngaleyo ndlela kunciphise ukukhanya.

Ukuzivocavoca umzimba kunciphisa nenani lokucindezeleka emzimbeni okuthinta inani namandla okukhanya. Ukulahleka kwe-estrogen ne-progesterone kwandisa ukukhishwa kwe-cortisol, i-hormone yokucindezeleka. Kunobufakazi obuningi bokuthi ukuzivocavoca umzimba kusiza ukunciphisa inani le-cortisol emzimbeni ngaleyo ndlela kunciphise ukushisa nokujuluka ebusuku. Ukuvivinya umzimba nokuvivinya umzimba futhi kuthuthukisa ukulala ngocwaningo olubonisa ukuthi abantu besifazane abasebenzisa ukuhlangabezana nokuphazamiseka kokulala okuhlobene nokucindezeleka. Ukuzivocavoca kuqeda i-cortisol ne-adrenaline eyeqile emzimbeni ukuze ikwazi ukulala kalula. Ukuzivocavoca umzimba nokuzivocavoca umzimba kukhulisa namandla emini futhi kusize ukulala ebusuku njengoba umzimba ukhathele emzimbeni. Ukuzivocavoca, ngakho-ke, kunciphisa ukucindezeleka futhi kuthuthukise izinga lokulala, okuye kunciphise ukucindezeleka, kunciphise ukukhanya okushisayo, futhi kunciphise ingozi yesifo se-metabolic syndrome.

Akuwona umzimba kuphela ozuzayo ngokuvivinya umzimba ngesikhathi sokunqamuka kokuya esikhathini; nobuchopho buyakwenza. Abanye besifazane baba nenkungu ebuchosheni ngesikhathi sokuya esikhathini njengoba amazinga e-estrogen ehla. Lokhu kungenxa yokuthi i-estrogen isetshenziswa kabanzi ebuchosheni futhi kuthatha isikhathi ukuthi ubuchopho buzivumelanise. Ukuzivocavoca umzimba kuthuthukisa ukusebenza kobuchopho nempilo yobuchopho. Yize izinzuzo zokuzivocavoca ebuchosheni zaziwa kahle ukuthi izindlela ziyinkimbinkimbi futhi aziqondakali ngokuphelele. Enye indlela ivela ekuthuthukiseni imfanelo yenhliziyo ethuthukisa impilo ye-cerebrovascular, ngakho-ke impilo yengqondo nokusebenza. Enye indlela nge-neurotrophins eyenziwe ngokuzivocavoca umzimba. Ama-Neurotrophins angamaprotheni abalulekile ekukhuliseni i-neuroplasticity - ukukhula kobuchopho - okwandisa ukubekeka kobuchopho. Ucwaningo lukhombisa ukuthi ukuvivinya umzimba njalo kunciphisa ubungozi bokuwohloka komqondo ngokwandisa ukubekeka kobuchopho.

Imihlahlandlela yomsebenzi womzimba ithi abantu abadala badinga ukuzibandakanya okungenani imizuzu eyi-150 yokuzivocavoca umzimba ngokulinganisela ngesonto ukuthola izinzuzo ezinkulu zezempilo. Ukuhamba mahhala futhi nokudansa umculo wakho owuthandayo. Uma ungeke ukwazi ukucula ngasikhathi sinye, kungenzeka ufaneleke ukuzivocavoca okulingene kuze kube ngamandla. Kukhona futhi izinketho eziningi zezemidlalo zokuzijabulisa kanye namakilasi wokuzivocavoca asemthethweni atholakalayo. Ukuqeqeshwa kwamandla kuyadingeka ukukhulisa ubukhulu bemisipha nobukhulu bamathambo. Iphinde inyuse ama-neurotrophins futhi ayidingi ukubandakanya ukuphakamisa izinsimbi ejimini kepha ingatholakala ngokusebenzisa isisindo somzimba wakho njengokuhlala ukuze ume, ama-squats, ama-lunges, kanye ne-press-ups. Noma yini oyikhethayo, kwenze umkhuba futhi usebenze ngaphakathi kwemikhawulo yakho kanye nanoma yisiphi isiqondiso sezokwelapha.

Ukuvivinya umzimba njalo kuthuthukisa impilo yonke kanye nokuhlala kahle ngesikhathi sokunqamuka kokuya esikhathini, kwehlisa izimpawu eziningi nezingozi zezifo, futhi kwenza abesifazane bakwazi ukujabulela ngokugcwele isigaba esilandelayo sempilo yabo.