Chaka chilichonse, akuluakulu pafupifupi 20 miliyoni ku United States ali ndi kuvutika maganizo. Anthu ambiri omwe ali ndi maganizo ovutika maganizo safuna chithandizo, ngakhale ambiri angathandizidwe ndi chithandizo. Ngati mukukumana ndi zizindikiro za kupsinjika maganizo (monga kuvutika kuika maganizo, kusungulumwa kwachisoni, kuchepa mphamvu) funsani dokotala wanu mwamsanga.
Zothetsera Zachilengedwe za Kuvutika Maganizo
Maphunziro angapo oyambirira amasonyeza kuti mankhwala ena angapereke ubwino wathanzi. Ngati mukuganiza kuti mugwiritse ntchito mankhwala alionse, perekani dokotala poyamba. Kumbukirani kuti kudziletsa nokha ndikupewa kapena kuchepetsa kusamalidwa kosatha kungakhale ndi zotsatira za thanzi labwino. Pano pali mankhwala asanu ndi atatu achilengedwe ndi mankhwala a zitsamba omwe angaganizire.
Wotchedwa St. John's Wort
Nkhumba ya St. John's ( Hypericum perforatum ) yakhala ikugwiritsidwa ntchito mu mankhwala amtundu wachisoni, nkhawa, mantha, ndi kugona tulo. Zovuta zambiri zachipatala zimasonyeza kuti chiwindi cha St. John chikhoza kuvutika maganizo kwambiri, komabe sizingatheke kuvutika kwakukulu.
Wort John's wort akhoza kutenga masabata 4 mpaka 6 kuti awone zotsatira zake zonse. Zotsatirapo zingaphatikizepo chizungulire, pakamwa youma, kudzikuza, ndi kutopa. Wort John's wort kumawonjezera photosensitivity, choncho chenjerani ayenera kutengedwa kuteteza khungu ndi maso ku dzuwa.
Wort John's wort akhoza kusokoneza mphamvu ya mankhwala ndi mankhwala osokoneza bongo, monga anti-depressants, mankhwala ochizira matenda opatsirana kachilombo ka HIV ndi Edzi, mankhwala osokoneza bongo kuti athetse anthu odwala, komanso kulera ana.
Wort John's wort sakuvomerezedwa kwa amayi omwe ali ndi pakati kapena omwe akuyamwitsa, ana, kapena anthu omwe ali ndi matenda ochititsa munthu kusinthasintha zochitika, chiwindi kapena impso.
Dziwani zambiri za wort St. John's.
Omega-3 Fatty Acids
Omega-3 fatty acids ndi mtundu wa mafuta wofunikira kuti ubongo ukhale wogwira ntchito. Thupi lathu silingathe kupanga omega-3 fatty acids kotero kuti liyenera kupezeka kudzera mu zakudya.
Kafukufuku wagwirizanitsa kuvutika maganizo ndi chakudya chochepa cha omega-3 fatty acids ndipo apeza kuti mayiko okhala ndi nsomba zapamwamba, monga Japan, ali ndi vuto lochepetsetsa. Maphunziro oyambirira amasonyeza kuti omega-3s (DHA ndi EPA) pamodzi ndi antidepressants angakhale othandiza kwambiri kuposa anti-depressants okha.
Nsomba zamadzi ozizira monga salimoni, sardines, ndi anchovies ndiwo chakudya chopatsa thanzi kwambiri cha omega-3 fatty acids. Mafuta a nsomba ndi cod chiwindi amapezeka. Ngakhale kuti nsomba zingakhale ndi zowononga monga PCBs, makampani ambiri amatsuka mafuta kuti mankhwalawa achotsedwe.
Ma capsules amatha kuyanjana ndi opha magazi monga warfarin ndi aspirin. Zotsatirapo zingaphatikizepo kudzipatula ndi magazi. Mafuta a nsomba sayenera kutengedwa milungu iwiri isanakwane kapena atatha opaleshoni.
SAM-e
SAM-e, kapena S-adenosyl-L-methionine, ndi kampani yomwe imapezeka mwachibadwa m'thupi laumunthu yomwe ingapangitse kuchuluka kwa matenda opatsirana ndi serotonin ndi dopamine. Kafukufuku wochuluka apeza kuti SAM-e ikhale yogwira bwino kuposa placebo ya kuvutika maganizo.
Ku North America, SAM-e ikupezeka mu mawonekedwe othandizira zakudya zogulitsa zakudya, malo ogulitsa mankhwala, komanso pa intaneti. Otsitsimula amavomereza mawonekedwe a enteric kuti apangidwe kwambiri. Dziwani zambiri za SAM-e ndi kuvutika maganizo .
Folic Acid
Folate, ndi vitamini B yomwe imapezeka masamba obiriwira, zipatso, nyemba, ndi mbewu zolimba. Ndi imodzi mwa zovuta za vitamini chifukwa cha zakudya zoperewera komanso chifukwa cha kugwiritsa ntchito mankhwala (monga aspirin ndi njira zothandizira pakamwa).
Kufufuza koyamba kumasonyeza kuti anthu omwe ali ndi maganizo ovutika maganizo omwe sakhala ndi mphamvu zolimbitsa thupi, komanso kutenga folic acid mu mawonekedwe oonjezerapo akhoza kupititsa patsogolo mphamvu zowononga maganizo.
5-HTP
5-HTP, kapena 5-hydroxytryptophan, imapangidwa mwachibadwa m'thupi ndipo imagwiritsidwa ntchito popanga serotonin ya neurotransmitter. Ngakhale kutenga 5-HTP mu mawonekedwe owonjezera kumaphatikizapo kupititsa patsogolo mphamvu za thupi la serotonin, akatswiri ambiri amamva kuti palibe umboni wokwanira kuti athetse chitetezo cha 5-HTP. Sitiyenera kuphatikizidwa ndi anti-depressants.
Zakudya
Pewani kudya maswiti. Maswiti amakupangitsani kukhala osangalala ngati shuga amachokera m'magazi, koma amayamba kukhumudwa pambuyo pake.
Peŵani caffeine ndi mowa. Caféine ndi mowa zimachepetsanso maganizo. Mowa umatitsitsimula kanthawi ndipo tizilombo ta khofi timapangitsa mphamvu, koma zotsatira zake zonse ndizokhalitsa. Zonsezi zingasokoneze maganizo, nkhawa, kuvutika maganizo, ndi kusowa tulo.
Vitamini B6. Vitamini B6 amafunika kuti apange serotonin ndi dopamine. Ngakhale kuchepa kwa vitamini B6 sikusowa, anthu omwe amamwa mankhwala opatsirana kulandira mankhwala, ma ARV, komanso mankhwala osokoneza bongo angakhale pangozi yaikulu yowonjezera.
Magnesium. Anthu ambiri samapeza magnesium okwanira pa zakudya zawo. Mitengo yabwino ya magnesium imaphatikizapo masamba, mtedza, mbewu zonse, ndi ndiwo zamasamba. Mofanana ndi vitamini B6, magnesium ndi yofunika kuti fetotonin ikhale yopangidwa.
Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi nthawi imodzi ndi imodzi mwa njira zowonjezera komanso zosagwilitsila nchito zowonjezera maganizo ndi chinthu chomwe chingagwirizane ndi dongosolo la mankhwala. Kuchita masewera olimbitsa thupi, makamaka kuchita masewera olimbitsa thupi, kumatulutsa mankhwala okwezeka m'mtima mu ubongo ndipo amachepetsa mahomoni opanikizika.
Sankhani chinachake chomwe mumakondwera ndikuchiphatikizira, kaya mukupita ku masewera olimbitsa thupi, kulemba masewera a masewera, kusewera tenisi, kulima, kapena kuyenda mwamsanga kunja kwa mmawa uliwonse kwa mphindi 30 masiku asanu pa sabata.
Njira Yopangira
Kupeza dzuwa lokwanira kungakhale lothandiza kusintha kwa nyengo komwe kumachitika m'miyezi yamdima yozizira.
Kuwonetsa kuwala kwa m'mawa (mwachitsanzo poyenda pamtunda) kungathandize thupi kugona / kupuma kwake kumayenda bwino. Kupanga serotonin, mankhwala a ubongo omwe amathandiza kwambiri kuti tipeze maganizo athu, amatsegulidwa m'mawa pofika poyera. M'nyengo yozizira pamene kuwala kochepa, dzuwa limatha kuchepa, kutisokoneza ndikumangokhala ndi vuto la nyengo (SAD).
Njira ina ndi mankhwala othandiza kuwala (3,000 mpaka 10,000 lux). Pali mitundu yosiyanasiyana yomwe ilipo, kuchokera mabokosi owala kupita ku zokopa, zomwe zimagwiritsidwa ntchito kwa mphindi 20-30 pa tsiku.
Ngakhale kuti ndi okwera mtengo mtengo wochokera pa $ 150 mpaka $ 500, iwo akhoza kupangidwa ndi inshuwalansi.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.