Kungakhathaliseki ukuthi uhamba ngezindiza, imoto, isitimela, noma isikebhe, uma uke wabhekana nokugula ukuhamba, uyazi ukuthi kulula kangakanani ukwenza uhambo lwakho lungathandeki. Ngaphandle kwemizwelo yokuzilahla, ukugula okuhambayo kungaletha ugozi, izandla zomlomo, ukungabi namandla noma ukuhlanza.
Ngenkathi kungekho ncazelo eyodwa yokuthi kungani abanye abantu bethola ukugula noma ukuthi kungani bangayithola kwezinye izimo kodwa hhayi abanye, nansi amasu alula angasiza ukuvimbela noma ukunciphisa izimpawu:
Yidla ukudla okuncane futhi uhlale unamanzi
Yize kungase kube ukuzama ukugcwalisa ngaphambi kokuba uhambe ukuze ugweme ukudla okuhlanganisiwe ebhodini, amaCenter for Disease Control and Prevention (CDC) uncoma ukudla ukudla okuncane, okuvame ukwedlula njalo namanzi okuphuza.
Yize okukhethwa kukho kunganciphisa kakhulu lapho uhamba, gwema ukudla okune-salti, okubabayo, noma okune-greasy futhi unciphise ukudla kwakho kwe-caffeinated no-alcohol ngaphambi nangesikhathi sokuhamba kwakho.
Qaphela Izimo Eziqala Izimpawu
Uthola i-nauseous uma ugibela emgqeni wesibili noma wesithathu we-SUV? Ingabe ulungile esitimeleni, kodwa uvame ukuzizwa ugula emabhasini? Ukwazi izimbangela zakho kungakusiza ukuba uzigweme. Emotweni noma ngebhasi, isibonelo, ukuhlezi phambili kungasiza. Esitimeleni, ubuso obheke phambili, ukugwema izihlalo ezibheke emuva. Uma ushayela, hlala eduze kwephiko lendiza. Ngesikebhe, zama ukuhlala ngaphambili.
Nciphisa ikhanda lakho liphenduke
Ukuvumelanisa umzimba wakho ngokunyakaza kungasiza ukunciphisa ukugula okuhambayo.
Ukuguquka nokuhamba okujikelezayo kuvamise ukudala ukugula okubi kakhulu kunokuhamba ngezinyawo. Ukuguqula ikhanda lakho kungasiza, ngokusho kokucwaninga okushicilelwe ku- Ergonomics ngo-2016. Abacwaningi bathola ukuthi abagibeli babhekana nokugula okuncane lapho bephoqa amakhanda abo ekuqondeni kwempuphu (kunokuba baphambuke) futhi bagcine amehlo abo evulekile.
Hlanganisa ukuphefumula kwe-Diaphragmatic Breathing
Esifundweni esincane eshicilelwe e- Aerospace Medicine nase-Human Performance ngonyaka ka-2015, abahlanganyeli babeqhuba ukuphefumula okuphuthumayo, ukuphefumula ( ekuphefumuleni okungu-6 ngomzuzu) noma ukuphefumula ngokujwayelekile ngenkathi bebukeka ngokoqobo okulinganisweni kwesikebhe esiqhingini esilwandle.
Labo abasebenzisa ukuphefumula kwesifo se-diaphragm babenokuhlukahluka kwenhliziyo enkulu (isibonakaliso somsebenzi wesistimu wokuzimela) futhi babika ukuthi banokugula okuncane okuhamba phambili kunabo abaphefumula ngokuvamile.
Gwema Ukufunda (noma Umsebenzi Wekhompiyutha) Ngenkathi ku-Transit
Kungase kube isilingo sokuthola umsebenzi noma ukucwilisa encwadini enhle, kodwa ukufunda noma ukusebenzisa idivaysi efana nekhompiyutha noma ithebhulethi kufanele kugwenywe, ikakhulukazi ekugijimeni. Isikhungo sokulinganisela ngaphakathi kwezinzwa zakho zangaphakathi zendlebe, kodwa amagama esibukweni noma ikhasi namanje-le miyalezo exutshwe ingabangela isicanucanu.
Gwema ukuhamba kweNhloko okungazelelwe noma okusheshayo
Gwema ukunyakaza kwekhanda okuzumayo noma okusheshayo, ikakhulukazi lokho okubandakanya ukuguquka noma ukuphenduka. Uma kungenzeka, ubeke ikhanda lakho ngemuva kwesihlalo sakho noma ulale phansi amehlo akho ivaliwe.
Bheka i-Horizon
Ukuze uhambe ngesikebhe, imoto, isitimela, noma ibhasi, ukubuka ngakwesokudla kungasiza ekuvimbeleni ukugula okuhambayo. Esikhathini sokutadisha okushicilelwe ku- PLoS One , ngokwesibonelo, ukubheka ukukhanya lapho ulwandle linciphisa umzimba (abantu abajwayele ukugula ukuvama bavame ukuba nomzimba omningi lapho bemi).
Uma usesikebheni, ukwandisa isimo sakho kunganciphisa umzimba.
Cindezela ku-Point Pressure Point
Ngokomuthi wendabuko waseShayina , ukucindezela kwi- pointup acupressure ebizwa ngokuthi "i-pericardium 6", "P6", noma "i-Nei-guan" ingase ikhulule isicashu. Iphuzu likhona engxenyeni yangaphakathi ye-forearm, cishe ngamasentimitha amabili (noma ububanzi bomunwe abathathu) ngaphezulu kwesigqoko sesandla phakathi kwama-tendon amabili.
Kube nokucwaninga okuncane kakhulu mayelana nokusebenza kahle kwe-acupressure yokugula okuhambayo kodwa ucwaningo lwangaphambi kwesikhathi, olugxile ekucabungeni kokuhlanza emva kokuvuthwa nokuhlanza, lukhombisa ukuthi ukucindezeleka kunganciphisa isicashu.
Ungacindezela iphuzu usebenzisa umunwe wenkomba yesandla sakho esihlukile. Kanti, kuthiwa ama-bracelets, okuvame ukudayiswa ngokuthi "amaqembu olwandle," kuthiwa ashukumise iphuzu. Amabhande agqoke phambili futhi ngokuvamile ane inkinobho yepulasitiki noma ibhontshisi ebeka ingcindezi kuphuzu le-P6. Umuntu ogqoke ibhande angaphinda acindezele ubhontshisi ukuvuselela okwengeziwe. Ama-acupressure ama-dollar ngokuvamile ayabiza imali engaphansi kuka-R10 ngo-pair futhi angatholakala ku-inthanethi noma kwezinye izitolo zokudla zezempilo.
Cabanga ngomsuka we-Ginger
Ikhambi elisetshenziselwa kakhulu isisindo sokugcoba , isitshalo se-ginger ngokuvamile sithathwa ngendlela ye-lozenges, itiye, ama-capsules, amaphilisi, izimpande ezikhanyisiwe, ama-candies, noma i-ginger ale.
Ngenkathi izifundo zibonisa ukuthi i-ginger ingaba nemiphumela ethile yokulwa nesicanshu ngokumelene nesisindo esiyingozi, ukucwaninga kusacacise ukuthi ngabe kungavimbela ukugula komzimba. Iningi lezifundo likhulile, kepha izifundo ezimbili ezincane (okuxhaswe yi-NASA) zithole ukuthi i-ginger ayiphumelelanga kakhulu kune-placebo ekunciphiseni ukugula okuhambisanayo. Izifundo ezinkulu, eziklanyelwe kahle ziyadingeka.
I-ginger akufanele isetshenziswe ngaphakathi kwamasonto amabili okuhlinzwa noma ngabantu abaphatha imithi noma i-supplement, njenge-warfarin, ngoba ingaphazamisa ukugaya igazi nokuchitha isikhathi eside. Uma ukhulelwe noma uncelisa, ungasebenzisi i-ginger ngaphandle kokubonisana nodokotela wakho.
Okubalulekile
Uma uthola ukugula, ukulungiswa kungase kudingeke ucabange, ikakhulukazi uma ungakwazi ukuphuza imithi. Khumbula ukuthi ukusekelwa kwezesayensi kunqunyelwe futhi ukuthi ngaso sonke isikhathi kungumqondo omuhle ukukhuluma nodokotela wakho ukuze uhlole izinzuzo nezindleko ngaphambi kokuzama noma iyiphi ikhambi.
> Imithombo:
> Hofmann D, Murray C, Beck J, Homann R. Ukunciphisa Ukuphathwa Kwe-Postoperative Nausea nokuvotela ezigulini ezihlinzayo eziphakeme ezibhekene nezifo. J Perianesth Nurs. Ngo-2017 Aug; 32 (4): 271-278.
> Stoffregen TA, Chen FC, Varlet M, Alcantara C, Bardy BG. Ukuthola Imilenze Yakho Yelwandle. UBalasubramaniam R, u-Ed. PLoS ONE. 2013; 8 (6): e66949.
> Stromberg SE, uRussell ME, uCarlson CR. Ukuphefumula ngokuphazamiseka nokusebenza kwayo ekuphatheni kokugula okuhambayo. I-Aerosp Med Hum Yenza. 2015 Meyi; 86 (5): 452-7.
> Wada T, Yoshida K. Imiphumela yekhanda elisebenzayo labagibeli nokuvula / ukuvala amehlo ekuguleni kokuhamba ekuhambeni kwezimoto. Ergonomics. 2016 Aug; 59 (8): 1050-9.
> Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela ovunyelwe. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.