Izinqumo Eziningi EzinguMinyaka Uzojabula Ngempela

Ake sibhekane nayo: ezinye izindlela zokuphila ezinempilo zijabulisa kunabanye. Ngenkathi kulandela ukudla okuguga , ukunciphisa inani lokucindezeleka ozizwayo, nokusebenzisa imizuzu eyishumi nje ngosuku kungakusiza ukuba uphile isikhathi eside, ungafaki izinzuzo ezibalulekile zokufaka imikhuba ejabulisayo njalo ngosuku lwakho. Akugcini nje ukuthi bazizwa behle, bahle empilweni yakho kanye nokuphila isikhathi eside, futhi.

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Smile ngaphezulu

Kulula ukunciphisa ukumomotheka njengesenzo esincane esithandwa yilabo abangenangqondo noma abanembeza njengoba kufanele babe. Kodwa ubufakazi obuningi bokuthi yisakhiwo esibonisa amandla okunciphisa ukucindezeleka okumamatheka. Esifundweni esithakazelisayo esanyatheliswa kuyi- Psychological Science, abacwaningi abavela eYunivesithi yaseKansas bathola ukuthi izinga lenhliziyo lezifundo ezenza umsebenzi ocindezelayo babuyela esimweni esivamile ngokushesha lapho bekhala. Lokhu kwakuyiqiniso ngisho nasezifundweni ezicelwe ukubamba izinti eziphakathi kwamazinyo abo; ngokuyinhloko baphoqeleka ukumemeza ngaphandle kokuqaphela ukuthi benza kanjalo. Ukubheka ukubhekana nesimo esiyinselele kungakusiza kahle, futhi kuzokusiza ubheke osemncane, futhi.

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Misa okwesikhashana umzuzu ohlakaniphile

Ukuthatha umzuzwana nje ukubona imizwelo eminingi ehamba ngayo ngokusebenzisa ubuchopho yakho inganciphisa ukungezwani, yehlisa izinga lenhliziyo yakho futhi ikusize ugxile. Yilokho okutholwa kwezifundo eziningana ngezinzuzo zokucabangela izinto-ngokwezimiso zomuntu, ngokumane wazi isimo sakho sengqondo ngaphandle kokuzama ukushintsha ukuthi ucabanga kanjani noma uzizwa kanjani. Zinike isikhumbuzo sokwenza umhlangano omfushane wokuzindla; ngemizuzu embalwa nje, uzobe usendleleni yokwakha umkhuba ozenzekelayo ongakusiza ukuba ukhululeke, unciphise ingozi yokucindezeleka (futhi ugcine isisindo esinempilo), kodwa uhlale isikhathi eside.

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Yidla ushokolethi

Phakathi kwezinto ezitholakalayo ezitholakalayo ezempilo eminyakeni yamuva ukutholakala ukuthi izingozi zomzimba ezinjenge- heart attack and stroke zibonakala ziyancishiswa ngokusetshenziswa komtholethi njalo. Nakuba i-cocoa encane encane ibonakala ibamba ama-flavonoids anesisindo esiphuthumayo, ukudla njalo ushokoledi kunoma yiluphi uhlobo kuhlanganiswa nokufa okuncane ngaphansi kwezifundo eziningana zesikhathi eside. Vele uqaphele ukubheka ukudla kwakho kwekhalori, ukugwema ukubeka isisindo nokwandisa ingozi yesifo senhliziyo.

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Phuma Ngaphandle

Wake wake waphuma umnyango ukhathazekile ngenkinga ebonakala ingacacile ngesikhathi ubuyela ekhaya? Awusiye wedwa: izifundo ezihlukahlukene zithole ukuthi ukuchitha isikhathi emvelo kunganciphisa ukucindezeleka nokukhathala kwengqondo, ukunciphisa ukucindezeleka kwegazi, nokuthuthukisa ukugxila kwengqondo. Ngenkathi kahle ukuthi ukuphuma ngaphandle kuzuza kanjani impilo kuqhubeka uphenyo, abanye abasebenzi bezempilo bayasebenzisa okuthiwa "ukwelashwa kwemvelo" ukuze baphathe izimo ezibangelwa ukukhuluphala ngokweqile kuya kwesifo schizophrenia. Ngaphezu kwalokho: ukusebenzisa ngaphandle kungakusiza uhlale ushukumisekile futhi ulandele ithrekhi.

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Sebenzisa isikhathi nabanye abantu

Ukuhlala emphakathini ukubandakanya umakhi wesikhathi eside, ngokusho kwengqondo kwengqondo nomlobi uWoward Friedman. Ucwaningo lwakhe olusencwadini ka-Lewis Terman lwama-80 esikoleni sezingane ezingu-1,500 lwembula ukuthi ukuziphatha okuqhubekayo phakathi kwabahlanganyeli abade isikhathi eside kwakuyizinga abaxhumene nabo emphakathini nabangane. Unganaki izinzuzo zezempilo zokuhlala uxhumane nabanye.

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Bala izibusiso zakho

Ukubonga akusho nje ukubonga-kuyisimo sengqondo esibonisa impilo yakho yonke. Abantu abazibheka njengababonga babonakala bebhekene nokucindezeleka okuncane, umona, nokufutheka, banamasosha omzimba anamandla, futhi banethemba elihle futhi abanalo ithemba ngekusasa labo. Kungakhathaliseki ukuthi ugcina iphephabhuku lokubonga noma nje uqaphele izibusiso zakho ngaphambi kokulala ebusuku, impilo yakho nombono wakho uyozuza ngokubonga kakhulu.

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Yiba ne-Glass yewayini noma i-Sip Into efanayo

Phakamisa ingilazi noma amabili, kodwa kuphela ingilazi noma amabili. Kukhona idatha eningi ebonisa ukuthi abantu abaphuza nsuku zonke baphila isikhathi eside kunabantu abaphuza ngaphezu kwalokho, noma ngisho nalabo abangenalo nhlobo. Futhi ukuvama kwesikhathi eside akuyona nje iwayini elibomvu kuphela; ukuphuza noma yikuphi ukuphuza ngokweqile kuxhumene nokufa okuphansi, isifo senhliziyo kanye nokushaywa yisifo somdlavuza.

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Yidla Amanothi Angaphezulu

Ungalondolozi lezi zinto ezikhethekayo nje ngezikhathi ezikhethekile. Ukubuyekezwa okukhulu okwenziwa ngabacwaningi abavela eHarvard School of Public Health nakwezinye izindawo ezibandakanya abesifazane abangu-76 000 nabesilisa abangu-42 000 abafundela eminyakeni engaphezu kwamashumi amathathu bathola ukuthi ukudla okungamakhilogremu angu-28 ngosuku kuhambisana nengozi engaphansi kuka-20% yokufa kunoma yikuphi imbangela. Ngesikhathi ucwaningo lungabonakali ukuthi ukudla ama-almonds, ama-walnuts nama-cashews empeleni kunciphisa amathuba ezifo ezinjengesifo senhliziyo, umdlavuza, nokugula okuphefumulayo, ngokuvamile izihloko ezithandwayo zokudla, zinciphisa ingozi yalezi zifo. Ngcono nakakhulu-abantu abadla njalo amantongomane bavame ukuqina kunelabo abangenalo, naphezu kokuqukethwe okuphezulu kwamafutha nekhalori.

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Yiba ne-Cup of Coffee

Uma usuku lwakho ludalwa yi-caffeine, lokhu kuthola ucwaningo kufinyelela phezulu ngezinqumo zesayensi mayelana nechocolate. Ukuhlaziywa kwe-meta ye-2014 eyanyatheliswa kuyi- American Journal of Epidemiology ithole ukuthi ukuphuza izinkomishi ezingu-3 zekhofi ngosuku kwakuxhunyaniswe nesilinganiso sokufa esiphansi esingama-21% esesifo senhliziyo. Izikhonzi ezaziphuza izindebe ezingu-4 zehofi ngosuku ngalunye zineengozi engaphansi kuka-16% yokufa kunoma yisiphi isizathu. Uma uthanda ikhofi, uphuze izindebe ezimbalwa zansuku zonke ngaphandle komlandu; kungenzeka ukuthi unempilo kuwo.

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Sichitha Isikhathi Ngesizathu Uyakuthanda

Abantu abavame ukuvolontiya njalo baqaphela ukuthi bathola okuningi kulokho abakwenzayo-futhi kukhona uphenyo ukuze babuyele emuva. Ishicilelwe ngo-2013 ku- Psychology nase-Aging, ukubuyekezwa kwezifundo ezingu-14 ezihlolisisa ubuhlobo phakathi kokuzithandela okuhleliwe kanye nempilo kwatholakala ingozi yokufa kwabantu phakathi kwabantu abazinikela njalo isikhathi sabo namandla ukuze babasekele. Nakuba kukhona ubufakazi bokuthi ubhalisele nje ukuthuthukisa impilo yakho akusivikelo, ukusiza abanye (ngaphandle kokudlula amandla akho ngokomzimba noma ngokomzwelo) kubonakala kukugcina impilo enempilo nokuphila isikhathi eside.

Niyabo? Asikho isizathu sokuhlupheka lapho sakha imikhuba enempilo. Kungakhathaliseki ukuthi uneminyaka yakho , indlela yakho yokuphila ingakwazi ukuqondiswa ngendlela engcono ngezenzo ezithile ezijabulisayo nezisimemezelo ezizokushiya ukuguga kancane kancane.

_Imithombo:

_{U-Alessio Crippa, u-Andrea Discacciati, uSusanna C Larsson, u-Alicja Wolk noNicola Orsini. "Ukusetshenziswa Kwekhofi Nokufa Kuzo zonke Izimbangela, Izifo Zenhliziyo Negazi: I-Dose-Response Meta-analysis." Am J Epidemiol. (2014) 180 (8): 763-775.}

_{U-Annerstedt noPeter Wahrborg. "Ukwelapha Okusungulwa Kwemvelo: Ukubuyekezwa Okuhlelekile Kwezifundo Ezilawulwayo Neziqapheli." I- Scandinavia Journal of Health Public, 2011; 39: 371-388}

_{U-Elizabeth Richardson, uJamie Pearce, uRichard Mitchell, uPeter Day noSimon Kingham. "Inhlangano Ephakathi Kwe-Green Space ne-Cause-Mortality ethize e-Urban New Zealand: Ukuhlaziywa Kwezinto Eziphilayo Kwe-Green Space Utility. "I- BMC Impilo Yomphakathi . 2010; 10: 240.}

_{U-Ying Bao, Jiali Han, uFrank B Hu, u-Edward L Giovannucci, uMeir J Stampfer, uWalter C Willett noCharles S Fuchs. "Inhlangano Yokusetshenziswa Kwamanzi Ngokwempahla Ephelele Kanye Nesizathu Sokufa." N Engl J Med 2013; 369: 2000-11.}