Ngaba ungalithenga itikiti lokuba nemo engcono? Ngaba unqwenela ukubaleka uye kwintliziyo esempilweni? Umzi mveliso wezokhenketho ungathi ewe — kwaye ngokuya usanda, injalo nenzululwazi.

Kumashumi eminyaka, abaphandi bebekhangela izibonelelo zeholide. Baye bazibuza ukuba ingaba ukuthatha ikhefu kubomi bethu bemihla ngemihla-ukusuka kumaxesha abekiweyo, okulindelweyo kunye nezopolitiko eofisini, ukusuka ekubalekeni ngegrosari, ukuxabana kwabantakwenu kunye nokuhamba-kunomvuzo ongacacanga wokuziva ngathi ndipholile.

Phantse ebhodini, bafumene ubungqina bokuba iiholide zinokuchaphazela ngokuqinisekileyo yonke into ukusuka kuxinzelelo lwegazi ukuya kumanqanaba amandla. Kwaye oko akusebenzi nje ekubalekeni kwempilo-awudingi ukuchitha imali kwindawo yokufikela okanye ukuya kwindawo yokuhlambela ehlathini.

Kodwa kuya kufuneka uthathe ezo ntsuku, ngumceli mngeni kubantu abaninzi baseMelika.

Silelinye kuphela kwezoqoqosho oluphambili olungaqinisekisiyo ikhefu elihlawulelwayo, utsho uBrigid Schulte, umbhali we-Overwhelmed: Umsebenzi, Uthando kunye nokudlala xa kungekho mntu unexesha, kunye nomphathi weLebhu yoBomi obungcono kwindawo yokucinga yaseNew America. Umntu omnye kwabane baseMelika akanakho ukufikelela kwiholide ehlawulelweyo, kwaye abo bahlala bengayisebenzisi, utshilo.

Kwi-2018, umndilili waseMelika ufumene malunga neentsuku ezingama-24 zekhefu elihlawulelweyo-kodwa wasebenzisa kuphela i-17 labo, ngokophando oluvela kwi IU.S. Umbutho Wokuhamba . Ngaphezulu kwesiqingatha samaMelika ashiya iintsuku zeholide etafileni, esoyika ukubonwa njengongenamsebenzi emsebenzini, ebuyela kwitsunami yeimeyile, okanye okunye ukuwa.

Xa usiya eUnited States kwaye abanye abantu baseofisini, uziva unetyala, utshilo uSchulte. Kodwa awungekhe uvelise iintsuku ezingama-365 ngonyaka, iiyure ezili-12 ngosuku. Ingqondo ayisebenzi ngaloo ndlela.

Iingcali azazi okwangoku ukuba lingakanani ixesha ekufuneka ulithathile ukuze ufumane izibonelelo ezipheleleyo: Izifundo zibonise ngokwahlukeneyo iintsuku ezine kuphela inokuchaphazela uxinzelelo kunye nokuba sempilweni, ukuba neziphumo ezilungileyo incopho ngeentsuku ezisibhozo , kwaye oko ikhefu elide - ngaphezulu kweentsuku ezili-10- thomalalisa uxinzelelo kunalezo zimfutshane.

Nokuba luthabathe ixesha elingakanani uhambo, enye yeendlela zokukhulisa okuchaseneyo kukuchitha ixesha kwindalo, utshilo uRichard Davidson, unjingalwazi wezengqondo kunye nonyango lwengqondo kwiYunivesithi yaseWisconsin – Madison kunye nomsunguli weCentre for Healthy Minds. Uphando lubonisa ngokucacileyo ukuba nokuba kwindawo eluhlaza okwemizuzu nje eli-10 kunefuthe elibonakalayo kwingqondo xa kuthelekiswa nokuchitha imizuzu eli-10 kwizitalato zedolophu, utshilo.

Ngaba ufuna enye into yokubongoza kwezi zicelo ze-PTO? Nazi ezinye zeendlela iholide ezinokubuphucula ngayo ubomi bakho.

Yandisa Ingqondo

Ukuba ukhe waziva ubekhona, ukhuthazeka ngakumbi, walungiswa ngakumbi ngelixa ungekho ekhaya, yayingeyongcinga yakho. Xa sihamba sihlala siphula indlela yethu yesiqhelo, utshilo u-Davidson, uvulindlela kwisayensi yokucinga kunye nokucamngca. Oko kuthetha ukuba asinakho ukusebenza kumqhubi ozihambelayo. Oko kuncipha kolwazi lithuba lokuba abantu abaninzi babekhona ngokuzeleyo, ukuze bavuke ngokwenene, utshilo. Ngelixa ukukhumbula kunokuba ngumvuzo wayo, ikwanazo neenzuzo zokunkqonkqoza: kubonisiwe ukunciphisa uxinzelelo kunye nokwandisa uvelwano, ukomelela kunye nolonwabo. Enye indibaniselwano yohambo lwamanye amazwe: Inokunceda abantu baqonde ubuntu obuqhelekileyo kunye nokulunga okusisiseko okukhoyo kubo bonke abantu, utshilo uDavidson. Ayisiyoyabo kuphela abafana nathi okanye abathetha ngathi okanye abanxiba njengathi.

Ukuphucula impilo yentliziyo

Izifundo zexesha elide zibonise unxibelelwano phakathi kweeholide kunye nempilo yentliziyo. Inye, esekwe kuPhando lwentliziyo oludumileyo lweFramingham kunye yapapashwa kwiAmerican Journal of Epidemiology phaya ngo-1992 , bafumanise ukuba abasetyhini abathathe iiholide ezimbalwa kakhulu-ngaphantsi konyaka omnye kwiminyaka emithandathu-babenamathuba aphindwe kabini okuhlaselwa sisifo sentliziyo okanye ukubulawa yimithambo kunabafazi ababephumla qho ngonyaka. Enye eyayisekwe kumawaka ezifundo yagqiba ukuba amadoda athathe iiholide ezimbalwa babenamathuba amaninzi okuba babulawe sisifo sentliziyo kunamadoda athatha iholide ezininzi.

Kungenzeka ukuba abantu abanexinzelelo lomsebenzi abaziva ngathi bangathatha ikhefu kwaye bafe kwangoko, utshilo uBrooks Gump, uprofesa wezempilo yoluntu kwiYunivesithi yaseSyrause kunye nombhali wesifundo sesibini. Kodwa ndicinga ukuba kukho ithuba elihle lokuba iholide iyanciphisa umngcipheko wesifo senhliziyo. Inyathelo elilandelayo kukufumanisa indlela.

Akunyanzelekanga ukuba ushiye ikhaya ukuze ufumane izinto ezinxulumene nentliziyo: Enye ukufunda I-Gump ibhalwe ngokubhaliweyo kwi-2019 xa ithelekisa iziphumo zovavanyo lwegazi kunye nenani lezifundo zeholide ebezithathiwe kwiinyanga ezili-12 ezidlulileyo. Kwiholide nganye eyongezelelweyo, izehlo zesifo se-metabolic-iqela leemeko ezibeka abantu emngciphekweni ophezulu wesifo sentliziyo, udidi lwesibini lwesifo seswekile kunye ne-stroke-sehle phantse ngeepesenti ezingama-25. Ummangaliso omkhulu: iziphumo zazinamandla ngakumbi kwabo bahlala kwiindawo zokuhlala.

Nciphisa uxinzelelo

Izandi zicacile, kodwa kukwangqinisisiwe. Izifundo ezininzi zibonise ukuba iiholide zinciphisa uxinzelelo, olwazi ukuba nefuthe elibi kuxinzelelo lwegazi, amanqanaba e-cholesterol, kunye namanye amanyathelo ezempilo. Nokuba uyazi ukuba iholide iza kuza kunokugcina uxinzelelo, ewe, kukucinezela. Abaphandi abafanayo beYunivesithi yaseSyrause abaye balanda isifo se-metabolic bajonga okwenzekileyo iqondo lentliziyo zabantu xa bevezwa uxinzelelo kwiiveki ezikhokelela kwikhefu . Okukhona babesondela ekunyukeni kwabo, kokukhona babeya kuncipha yingcinezelo yomsebenzi.

Boost Brain

Kuyaziwa ukuba ukuphumla kunokwenza incindi yakho yoyilo. I-Neuroscience icace gca, ngokuskena kwe-PET kunye nee-MRIs, kangangokuba umzuzu 'we-aha' uza xa ukhululekile kwingqondo, utshilo uSchulte. Kungenxa yoko le nto uneengcinga zakho ezilungileyo kwishawari okanye ekuhambeni-okanye eholideyini. Emva koko kukho amandla okuzintywila kwenye inkcubeko: Isifundo esinye esigxile kwifashoni yapapashwa ngo-2014 Thelekisa imvelaphi yabayili abaphambili abangama-270 kunye nemiboniso yabo yeembaleki kumaxesha angama-21. Abaqambi ababesebenze ngaphandle kwamazwe abo-i-Karl Lagerfelds kunye no-Alber Elbazes wehlabathi-bavelise umsebenzi omtsha wenoveli. Ukuba ufuna ukuvusa ukucinga okutsha, yiya phesheya.

Phakamisa iimvakalelo

Ikhefu alinawo nje amandla okukhupha umntu, kodwa lilizwe lonke. Imbinana yeminyaka eyadlulayo, iingcali zaseSweden zenza a ungene nzulu ekusebenziseni uxinzelelo . Bafumanise ukuba bambalwa iimed med ezikhutshwe ngexesha leholide. Okukhona bebaninzi abantu ababeseholideyini — umzekelo, ngoJulayi, eyinyanga enkulu eSweden — iba nefuthe elikhulu.

Okokugqibela, kukho isibonelelo esikhulu kunazo zonke — esingakhange sivele kwizifundo, kwaye sisenokungabonakali kangangeminyaka emininzi. Ekupheleni kobomi bakho, ukhumbula amaxesha onxibelelwano, utshilo uSchulte. Amaxesha apho ingathi ukhona ngoku. Iingcali zengqondo zikubiza ngokuba ngamava aphakamileyo oluntu-kwaye akwenzeki eofisini.