Vanhu vazhinji vanokanganisa vanotenda kuti kushungurudzika mafungiro akafanana, asi kushungurudzika kwepanyama kunowanzova nesimba, maitiro akawanda uye asingatongogoni kutaridzika ayo vanhu vane ruzivo runotevera shure kwechiitiko chinorwadza kana chinoshungurudza, sekufa kwemudiwa. Mune mamwe mazwi, kushungurudzika kunogona kutikanganisa kwete kwete mupfungwa chete asiwo mumuviri, mupfungwa, uye kunyange mumweya.
Kurasikirwa kwomunhu waunoda nekuda kwekufa kunotitadzisa zvisingaiti mune maelstrom marwadzo anowanzonzwa aneta uye asingadziviriki. Munguva ino, mhinduro dzinowanzoshungurudzika dzinogona kusanganisira chero ipi zvayo inotevera, mumwe nomumwe kana panguva imwe chete.
Digestive Zvinetso
Kazhinji zvine chokuita nekusavhiringidza tsika dzedu dzekudya kana tsika, avo vanofirwa vanowanzova nezvinetso zvenguva pfupi nekugadzirisa zvirwere zvekudya, zvakadai sekuvhara, kuora, kurwadziwa kwepamuviri, "kunzwa kusina" mukati, mudumbu, kana kunzwa kunetseka.
Kufambisa Mikana
Kugara mushure pengoro yemotokari kana kutasva motokari kunoda kuiswa kukuru nguva dzose, asi avo vanorwisana nekutambudzika vanogona kuona kuora mwoyo kwehutano huno, kana hunoziva kana kwete. Zviratidzo zvakadaro zvekushaya njodzi dzemagetsi zvinogona kusanganisira kusakwanisa kuisa pfungwa kana kuisa pfungwa; kunopedzisira kupindura nguva (s) kune zvinoitika kunze kana mumamiriro emugwagwa; kana mhinduro dzisingatarisirwi dzemanzwiro mushure megumbo, semisodzi kana kuchema, izvo zvinopesana nepfungwa yedu yekukwira.
Simba Rokurasikirwa
Kusuruvara ibasa rakaoma uye, sezvakataurwa pamusoro apa, inotora miviri yedu miviri. Pamusana pezvikonzero zvakawanda, kusanganisira kusava nekutadza uye kuvhiringidza kurara, kushungurudzika kunowanzosangana nemasimba mashoma, manzwiro ekuneta, kana kushaya simba mumasimba avo.
Kurwara
Kushungurudzika kwekufirwa nemunhu waunoda kusvika pakufa uye kushungurudzika kunotevera kunogona kuderedza kana kupedza simba rako rekudzivirira zvirwere, zvichiita kuti iwe uwedzere kuwira pasi nechando kana kutora chirwere.
Mukuwedzera, avo vane hutachiona husingaperi hwehutano vangasangana nekuwedzera kwezviratidzo zvavo.
Kusiyana
Mukuwedzera kune zvinoitika mumuviri unogona kuitika kana uchishungurudzwa nerufu, vamwe vanochema vauyawo vachiona muromo wakaoma, ruzha rwekunzwika, kudedera kana kunzwa kunetseka, kusungwa mumutsipa kana pachipfuva, kupererwa kwemhepo, uye kuwedzerwa kwezviratidzo zvehutano.
Kutya
Kunzwa kutya kana kuzvidya mwoyo kazhinji kunozviratidza nenzira dzepanyama, zvakadai sokupinza minwe yako, kufamba-famba mberi uye mberi, fidgetiness, kusakwanisa kugara nekuzorora mune imwe nzvimbo kwenguva yakareba, chine tsvina kana majoka maoko / tsoka, kana manzwiro ekudzungaira kana kupera iyo iyo migumo.
Pain or Discomfort
Mitumbi yedu mizvishamiso zvechokwadi uye pasinei nekufambira mberi kukuru mune sayenzi nemishonga, isu hatichikwanise kunzwisisa zvakakwana kushamwaridzana kwe "man machine". Tinoziva, zvisinei, kuti ubongo hwedu hunogona kutora mhinduro dzechokwadi chaiye kune zvinhu chaiyo kana kuti zvakatifungidzirwa zvatinoona, zvakadai sekurwadziwa kwakanzwika mu "chikamu chepenzi" mushure mokunge yaiswa.
Saizvozvowo, ruzivo rwekuchema rufu runogona kuita kuti munhu ave nemanzwiro chaiwo ekurwadziwa kana kusagadzikana mumuviri wedu, zvakadai semusoro kana kuti migraines, kuoma mumakumbo, aches mumutsipa, kumashure, kana maronda ekurwadziwa, kana kuora mwoyo kwepfungwa.
Mukuwedzera, rumwe ruongorori rwakatowana kuti vanhu vanenge vaine njodzi yepamwoyo yepamusoro vanogona kuva nehuwandu hwekuwirwa kwepfungwa mumazuva anotevera rufu rwomunhu anokosha.
Kurara Zvishoma
Dambudziko rinokotsira usiku kana kuti kurara kwakakwana kunogona kubvisa munhu anorwadziwa wezvipo zvinodiwa zvekudzorera zvinopiwa nehusiku hwakanaka hwekurara. Kushayikwa kwehope kunogona kukanganisa maitiro avo, zvakadai sokusika hutu huri mumeso kana mabhegi / mativi pasi peziso, pakati pezvimwe zvinhu. Mukuwedzera, kusava nekurara zvakakwana nekuda kwekushungurudza kunowanzokonzera kubatana kwemuviri, huropi / hutano hwekuita uye kupindura, uye kuwedzerwa kweropa.
Kurara Kuzhinji
Apo kurara chinhu chinokosha zuva rega rega revanhu, kurara kwemaawa akawanda panguva, kana zuva rose, zvinogona kupedza simba rako uye kukusiya iwe uchinetseka. Zvinosuruvarisa, kurara kunopa "utiziro" iyo inowanzobatsira vanochema vachirega marwadzo ekurwadziwa, saka pasinei nokuti munhu anorwadziwa kazhinji anorara kwenguva refu kana anosarudza kubata zvimwe Zzs zvishoma kuburikidza nekupeta, vanhu vazhinji vachichema rufu rwekumuka kunzwa kunzwa kuderera kudarika kuzorodzwa mushure memaawa mazhinji.
Weight Gain
Mumazuva, vhiki nemwedzi mushure mekufa, vanhu vanowanzowedzera mapaundi mashomanana kuhuwandu hwavo hunorema. Pakati pezvimwe zvinokonzera, izvi zvingaguma nekushaikwa kwekuita muviri; kushungurudzika kwekunetseka kwepfungwa kunokonzerwa nekugara kwavo kwepanyama uye kutarisirwa kwevanhu; kudya kwazvo; kudya kunze kazhinji; achiwedzera kudya zvishoma-zvine utano hwekudya, zvakadai sezvokudya zvisina kuchena kana kudya kwekutsanya; uye / kana kuparadzana kubva kune vadikanwa avo vangangodaro vachikurudzira utano hwakanaka kana huwandu-hunogara.
Kuonda
Painochema rufu, vanhu vazhinji "vari pasi pekudya," vanokundikana kudya kudya nguva dzose, kana kuti havangadyi chinhu zvachose. Kunyanya pakati pemazuva ekutanga mavhiki kana vhiki yekutanga mushure mekufa, vanochema vakagadzirira kuronga mariro, chiyeuchidzo uye / kana kuburitswa kwemashumiro angagona kuwana zvakawanda zvido zvekudiwa nezvisarudzo-pamwe chete nekuwanda kwehama neshamwari-kuvhiringidza uye kungowanzozviwana ivo pachavo vachidya kana vachigona, panguva dzisina kunaka, kana "kungoenda."
Mukuwedzera, kuora muviri kunogona kuitika kubva kune munhu anonzwa achishungurudzika kushaya simba kwekugadzira kudya kumba, kuendesa kune imwe nzvimbo yekutoro, kana kutoita foni kuronga mukati. Kusuruvara kunowanzokonzera kushungurudzika mupfungwa kunogona kuumba manzwiro akazara ekusava nehanya nehukama hwakanaka uye kunyatsotarisirwa, uye / kana pfungwa yekuzviparadzanisa kune vadikanwa avo vangave vamukurudzira kuti adye, kupa zvokudya, kana kuona kushayiwa kwekudya uye kupa mhinduro kana kuita chimwe chinhu pamusoro pazvo.
Kushungurudza-Kubatana Kunetseka
Paunenge uchitarisana neshungu, hazvishamisi kunzwa unopisa zvikuru kana kuti kunotonhora panguva dzakasiyana-siyana, kunyange kana pasina tsanangudzo yakajeka. Zviratidzo zvepanyama izvi zvinogona kusanganisira kuputika kupfuura zvinowanzoitika, chills, kana usiku inosuruvara panguva yokurara.
Kurarama Nemigumisiro Yomuviri yekuchema
Zvinosuruvarisa, hapana nzira yekugumisa kana kudzivisa matambudziko aunogona kuita mushure mekurasika. Kunyange zvazvo zvakaoma uye kazhinji zvinorwadza, kushungurudzika kunowanzoitika uye kwakakosha kugadzirisa kusvika pakufa kwomunhu waunoda, uye vanhu vazhinji vachaona kuderedza kushungurudzika-kunokonzerwa nemigumisiro yemuviri nekufamba kwenguva.
Kana imwe yemigumisiro yepamuviri yaunenge uchiona isingadzvinyiriri munguva, kana kuti unonzwa usingatsvaki, unofanira kubvunza chiremba wako kana mupi wehutano wehutano. Izvi zvinonyanya kuitika kune marwadzo kana kushungurudzika mumuviri, zvinetso zvekudya, chirwere kana chirwere, kana kana chirwere chisingaperi chine utano chinopera.
Mukuwedzera, nzira inonyanya kukosha iwe unogona kubatsira pachako apo kuchema ndekuzvitarisira iwe uye zvaunoda. Zvakawanda zvezvisikwa zvinokonzerwa pamusoro pekushungurudzika zviri pamusoro apa zvinobva pakundikana kuteerera mitumbi yedu nekuita tsika dzakanaka dzatinogona. Heano dzimwe nzira dzinokosha dzinoshungurudza dzinogona kuzvitarisira ivo pachavo.
Gara hydrated: Inwa mvura yakawandisa mukati mezuva uye usanyanya kunwa doro, iyo inoshanda sechirwere uye inogona kuparadza muviri wako.
Wana maitiro ezvokuita zvemaitiro: Kana iwe uchigara uchishanda musati wafa wewakada wako, edzai kuramba uchiita zvinhu zvakanyanya. Uye kana iwe uchitungamirira mararamiro ehupenyu, saka funga kuwana imwe nguva yekurovedza zuva rega rega, sekutora imbwa yako kufamba, uchikwira bhasikoro rako kana kukumbira shamwari kuti ifambe nemwi munzvimbo yepaki kana misika. Kunyange kurovedza muviri kwemazuva ose kunogona kukubatsira kurara zviri nani, kubatsira kushanda humwe hutsi hwemasumbu kana kusagadzikana, uye unogona kuwedzera kusimba kwako nekuvandudza maonero ako.
Idya zvakakodzera: Sezvambotaurwa pamusoro apa, kushungurudzika kunowanzoona zvakaoma kuva nechikafu kunyange kana vachifunga sekudya. Panguva dzakadai seizvi, funga kudya zviduku zvishomanana mukati mezuva kana purogiramu yako inopindira pane zvaunogara uchidya mangwanani, masikati uye kudya kwemanheru. Mukuwedzera, izvo zvokudya zvaunodya zvinofanira kunge zvine utano hwakanaka, zvinhu zvinovaka panzvimbo pane zvokudya zvinokurumidza kana chimwe chinhu chaunotenga kubva kune vending machine. Kana iwe uine nguva kana simba rekutenga zvekutengesa, funga kubvunza munhu waunoda kuti ashanyire pamusika iwe.
Wana zororo: Apo kushungurudzika kunowanzovhiringidza mararamiro edu ehope, kuwana zororo rakakodzera kunokosha. Kune chero zvingakwanisika, edza kukudziridza nguva yekurara nguva dzose uye purogiramu; kuderedza zvipingamupinyi, zvakadai seterevhizheni, iPad kana tablet, kana foni; uye chengetedza imba yako yekurara. Mukuwedzera, edza kudzivisa zvinwiwa zvekhoffeinated kwemaawa matatu asati avata.
Sources:
"Maitiro uye Maitiro Ezvokurambidza Kurara" naSiobhan Banks, Ph.D., naDavid F. Dinges, Ph.D., August 15, 2007. Journal of Clinical Sleep Medicine .
"Njodzi yeAcute Myocardial Infarction Mushure mekufa kweMunhu Anokosha Muhupenyu Hwomunhu: Zvinogadziriswa zveMM Onset Study" naE. Mostofsky, M. Maclure, JB Sherwood, et al., 2011.