amakuru

1. Ituma ibitotsi birushaho kuba byiza

Uko tugenda dusaza, niko birushaho kugorana gusinzira neza nijoro. Mu by’ukuri, ubushakashatsi bwerekana ko abantu bakuze bamara igihe gito mu bitotsi byimbitse no mu bitotsi bya REM ugereranyije n’abantu bakiri bato, kandi bifata igihe gito kugira ngo basinzire. Uku kugabanuka guhoraho kw’ibitotsi byimbitse ni ikibazo gikomeye cyane kuko gusinzira cyane bibaho iyo ubwonko bwacu bukuyeho poroteyine z’uburozi zongera ibyago byo kurwara indwara z’ubwonko nka Alzheimer.Ibirangi biremereyegukangura ikorwa rya melatonine (imisemburo yo gusinzira) no kugabanya imisemburo y’ibanze y’umubiri (cortisol), ishobora gufasha abantu bakuze gusinzira vuba no gusinzira neza.

2. Igabanya stress n'imihangayiko
Bitandukanye n'ibyo abantu benshi batekereza, imihangayiko n'ihungabana ntibishira mu buryo bw'igitangaza iyo umaze kujya mu kiruhuko cy'izabukuru. Indwara zo guhangayika zikunze kugaragara mu bageze mu za bukuru, zigira ingaruka ku bantu bakuze bagera kuri 10 kugeza kuri 20 ku ijana. Abantu bakuze benshi bahangayikishijwe n'ikiguzi cy'ubuzima, ubuzima bwabo bugenda bugabanuka, gutakaza ubwigenge n'urupfu, n'ibindi.
Ibirangi biremereyeni uburyo bwiza bwo kuvura indwara zo guhangayika no guhangayika mu buryo butagenzurwa. Igitutu gituruka ku gitambaro giremereye gitera umubiri gukora ku buryo bworoshye bwo kuvura indwara zo mu mutwe (PNS), kimwe mu bice bibiri by'ingenzi by'ubwonko bwo mu mutwe. Iyo ubu buryo bukozwe, guhumeka kwawe n'umutima wawe bigabanuka, bigatuma umubiri wawe winjira mu ituze rikomeye. Mu by'ukuri bikuraho imikorere y'ubwonko bwo mu mutwe, ari na bwo bushinzwe guhangana cyangwa guhunga nyuma y'ikibazo gikomeye.

3. Igabanya ibimenyetso by'ihungabana
Kubera ubushobozi bwabo bwihariye bwo kwigana ibyiyumvo byo gufatwa cyangwa guhoberana, ntabwo bigoye kubona uburyo igitambaro kiremereye gishobora gufasha abageze mu za bukuru guhangana n'ibimenyetso by'ihungabana. Igitambaro kiremereye kidutwikira mu kantu keza, bigatuma twumva dufite umutekano. Ku rwego rwa siyansi, igitambaro kiremereye gitera imbaraga mu gukora imiti yongera amarangamutima nka serotonin na dopamine, bigatuma twumva twishimye kandi tunyuzwe.

4. Igabanya Ububabare Budakira
Uko tugenda dusaza, ibyago byacu byo kurwara indwara zishobora gutera ububabare budakira biriyongera. Zimwe mu mpamvu zikunze gutera ububabare budakira mu bageze mu za bukuru harimo osteoarthritis, rubagimpande na fibromyalgia. Amashuka afite uburemere yagaragaje icyizere gikomeye nk'uburyo bwo kuvura ububabare budakira butari imiti. Mu bushakashatsi bwakozwe mu 2021 bwasohotse mu kinyamakuru Journal of Pain, abashakashatsi basanze gukoresha amashuka afite uburemere bifitanye isano no kugabanya uburyo abantu bumva ububabare mu barwayi bafite ububabare budakira.

5. Ntibibangamira imiti
Ahari kimwe mu byiza byirengagijwe by’amashuka aremereye ku bageze mu za bukuru ni ubushobozi bwo gutanga ubutabazi butabangamiye imiti. Gukoresha imiti myinshi icyarimwe - izwi kandi nka polypharmacy - bikunze kugaragara mu bantu bakuze kandi bizana ibyago byinshi byo kugira ingaruka mbi ku buzima bitewe n’imiti. Amashuka aremereye ntabwo abangamira imiti isanzweho, bityo bigatuma abageze mu za bukuru babona uburyo bwo kuruhuka mu buzima bumwe na bumwe.

Guhitamo ibicuruzwa byiza bipima ibiro ku bantu bakuru
Ibirangi biremereyeUbu ziboneka mu buryo butandukanye n'imiterere itandukanye, kuva ku mashuka manini adoze neza avanga neza n'imitako yawe kugeza ku mashuka akonjesha agufasha kwirinda ibyuya mu gihe usinziriye. Ziza kandi mu buremere butandukanye n'ingano, kuva kuri kilogarama eshanu kugeza kuri 30.
Mu gihe uhitamo igitambaro gifite uburemere ku muntu ugeze mu za bukuru, jya uzirikana umutekano. Nubwo igitambaro gifite uburemere muri rusange ari cyiza ku bantu bakuze, gishobora guteza akaga ko guhumeka ku bantu bakuze bafite intege nke cyane kandi barwaye. Niba uhangayikishijwe n'uko umuvandimwe wawe ugeze mu za bukuru ashobora gufatwa n'igitambaro gifite uburemere, tekereza guhitamo ikanzu ifite uburemere cyangwa agapfukamunwa gatuma umuntu amererwa neza.

Gusoza
Ese ubu urimo gutekereza kubonaigitambaro kiremereyeKu muntu wawe ugeze mu za bukuru? Teganya! Amashuka aremereye ntabwo ari impano nziza ku bavandimwe bageze mu za bukuru gusa, ahubwo n'inyungu atanga ni nyinshi cyane. Gura icyegeranyo cyose cyaibicuruzwa biremereyemuri Gravity Blankets kandi uhe umusaza mu buzima bwawe impano yo gusinzira neza uyu munsi.