Ngā Mahi Whakaora Tinana hei Whakapai ake i te Taurite o ngā Homoni
I te ao hauora, he mea nui te taurite o ngā homoni e pā ana ki ngā mahi maha a te tinana. Ko ngā homoni he matū e hangaia ana e ngā repe endocrine, ā, he mea nui ki te whakahaere i ngā tukanga tinana, tae atu ki te pākia o te tinana, te tipu, me te mahi a ngā okana. Ka taea e ngā kore taurite o ngā homoni te arahi ki ngā raruraru hauora maha, pērā i ngā mate hinengaro, te whakanui taumaha, me ngā raruraru moe. Ko tētahi huarahi whānui hei āwhina i te whakahaere i te taurite o ngā homoni ko ngā mahi whakaora tinana. Ka matapakihia e tēnei tuhinga me pēhea e taea ai e ngā mahi whakaora tinana te āwhina i te whakatutuki i te taurite o ngā homoni i roto i te tinana.
He aha te hiranga o te taurite o ngā homoni?
I mua i te kōrero whānui mō ngā mahi whakapakari tinana, he mea nui kia mārama he aha te hiranga o te taurite o ngā homoni. He "karere" ngā homoni i roto i te tinana, e kawe ana i ngā karere mai i tētahi wāhanga o te tinana ki tētahi atu. Ka pāngia ngā mea katoa mai i te tipu me te whanaketanga ki te wairua me te pākia o te tinana. Ina kore e taurite ngā homoni, ka horapa whānuitia ngā pānga. Hei tauira, ko te kore taurite o ngā taumata o te estrogen me te progesterone i roto i ngā wāhine ka arahi ki ngā tohu o te PMS, te menopause, me ētahi atu mate pēnei i te endometriosis, te PCOS rānei (Polycystic Ovary Syndrome). Mō ngā tāne, ko te kore taurite o te testosterone ka puta he raruraru pēnei i te heke o te libido, te ngenge, me te ngoikore o te mahi uaua.
He aha te āwhina a ngā mahi whakapakari tinana?
He mahi whakaora tinana te whakaora tinana e whakamahi ana i ngā momo tikanga tinana hei aro atu ki ngā take hauora me te whakapai ake i te kounga o te oranga. Ehara i te mea ka āwhina noa tēnei momo whakaora i te whakaora i ngā whara, i te whakapakari rānei i ngā uaua, engari ka whai wāhi nui anō hoki ki te whakahaere i ngā pūnaha endocrine me ngā pūnaha homoni o te tinana.
He maha ngā huarahi hei āwhina i ngā mahi whakapakari tinana ki te whakapai ake i te taurite o ngā homoni:
1. Whakapai ake i te rere o te toto
Mā te whakakori tinana taurite ka āwhina i te whakanui ake i te rere o te toto puta noa i te tinana, tae atu ki ngā repe endocrine e whakaputa ana i ngā homoni. Ka taea e tēnei te whakapai ake i te mahi a te repe me te āwhina i te whakaputa i te nui tika o ngā homoni.
2. Whakaitihia te ahotea
Ko tētahi o ngā āhuatanga matua e pā ana ki te taurite o ngā homoni ko ngā taumata ahotea. Ka taea e te ahotea mau tonu te whakaputa nui o te homoni cortisol mai i ngā repe adrenal. Ka taea e ngā mahi whakapakari tinana, pērā i te yoga, te Pilates rānei, te āwhina ki te whakaiti i ngā taumata ahotea, ā, nō reira, ka whakaiti i ngā taumata cortisol.
3. Whakahaere i te Pūnaha Whakaora
Ka taea e te whakakori tinana ā-hauora me te ā-anaerobic te āwhina i te whakanui ake i te pākia o te tinana, he mea e pā tata ana ki te taurite o ngā homoni. Hei tauira, ko ngā homoni tairoi, e whakahaere ana i te pākia o te tinana, ka nui ake te whai hua ina ora, ina kaha hoki te tinana.
4. Whakahaerehia te Taumaha Tinana
He mea nui te taumaha hauora hei pupuri i te taurite o ngā homoni. Ka taea e te whakaora tinana te āwhina i te whakahaere taumaha mā roto i ngā mahi whakakori tinana kua whakaritea. Ka taea e te taumaha hauora te āwhina i te pupuri i te taurite hauora o ngā homoni leptin me te insulin, e whakahaere ana i te hiahia kai me te pākia o te ngako.
Ngā Tauira o ngā Mahi Whakaora Tinana
Anei ētahi tauira o ngā mahi whakapakari tinana hei āwhina i te whakahaere i te taurite o ngā homoni:
Yoga
Ko te Yoga tētahi o ngā momo whakakori tinana tino whai hua hei whakataurite i ngā homoni. Mā ngā nekehanga me ngā tūnga yoga, me ngā tikanga manawa, ka āwhina i te whakamamae i te ahotea me te whakapai ake i te oranga whānui. Ko ētahi o ngā tūnga ka tino whai hua ko te Child's Pose (Balasana), te Bridge Pose (Setu Bandhasana), me te Legs Up the Wall Pose (Viparita Karani).
Pirates
Ko te Pilates tētahi atu momo korikori tinana iti te pānga e āwhina ana ki te whakapai ake i te manawanui o te uaua, te taurite, me te ngāwari. Kei roto hoki i te Pilates ngā tikanga manawa e āwhina ana ki te whakahaere i te ahotea me te taurite o ngā homoni.
Tai Chi
He mahi whakakori tinana nekehanga te Tai Chi, i ahu mai i Haina. Kei roto ko te raupapa o ngā nekehanga puhoi, whakahaeretia hei āwhina i te whakapai ake i te taurite, te ngāwari, me te kaha o ngā uaua. He pānga whakangāwari anō hoki tō te Tai Chi, ka taea te āwhina ki te whakahaere i ngā taumata cortisol.
Kaiwhakaora Mirimiri
Ko te mirimiri tētahi atu momo whakaora tinana ka taea te āwhina ki te whakahaere i te taurite o ngā homoni. Ko ētahi tikanga mirimiri, pērā i te whakaataata, te mirimiri homoni rānei, he mea hanga hei whakaoho i ngā repe endocrine me te āwhina i te whakahaere i ngā homoni.
Whakakorikori tinana
Ka taea e ngā mahi whakakori tinana pēnei i te hikoi, te oma, me te eke pahikara te whakanui ake i te rere o te toto, me te āwhina ki te whakahaere i ngā homoni. Ka āwhina hoki ēnei ki te pupuri i te taumaha hauora me te whakaiti i ngā taumata ahotea.
Whakangungu Kaha
Mā te whakangungu kaha, pērā i te hiki taumaha, te whakangungu ātete rānei, ka āwhina i te whakanui ake i te papatipu uaua me te pākia o te tinana. Ka taea hoki e ia te āwhina ki te whakahaere i ngā taumata testosterone i roto i ngā tāne me ngā taumata estrogen i roto i ngā wāhine.
Ngā Tohutohu mō te Tīmatanga
Ahakoa te uaua o te tīmatanga o tētahi kaupapa whakakori tinana hei whakaiti i te taurite o ngā homoni, he maha ngā mahi ka taea e koe te mahi hei whakamāmā ake i tēnei:
Te Kōrero ki tētahi Tohunga
I mua i te tīmatanga o tētahi kaupapa whakakori tinana, he mea pai kia kōrero tuatahi koe ki tētahi kaiwhakaora tinana, ki tētahi tākuta rānei, kia whiwhi ai koe i ngā taunakitanga e tika ana mō tō āhua hauora.
Tīmata Āta
Kaua e akiaki rawa i a koe i te tīmatanga. Tīmata ki ngā wā whakangungu poto, kātahi ka whakanuia haeretia te roa me te kaha i roto i te wā.
Arotahi ki te Tikanga
Kia tika te tikanga o ngā nekehanga hei karo i ngā whara. Mēnā e tika ana, me mahi ngā mahi whakakori tinana i raro i te tirotiro a te kaiwhakaora tinana.
Whakaritea te Whakangungu i ia Wā
He mea nui te auau. Whakaritea ō wā whakangungu ki roto i tō mahinga o ia rā. Mā tēnei ka āwhina i tō tinana kia urutau pai ake.
Kia Aro ki te Tauhohenga a tō Tinana
Whakarongo ki tō tinana. Ki te tino ngenge koe, ki te mamae rānei, hoatu he wā ki tō tinana kia ora ai.
Te Oranga Hauora hei Tautoko
Haunga ngā mahi whakapakari tinana, ka taea hoki e ētahi whakarerekētanga āhua noho te āwhina i te whakatutuki i te taurite pai o ngā homoni. Anei ētahi atu tohutohu:
Kai Taurite
Kai i tētahi kai taurite, whai kiko hoki. Āta karohia ngā kai tukatuka me te huka nui rawa. Ko ngā matūkai pēnei i te omega-3, te huaora D, me te konupora he mea nui ki te hauora o ngā homoni.
Kia nui te moe
He mea nui te moe pai, te moe rawaka mō te taurite o ngā homoni. Mā te kore moe ka pāngia te kore taurite o ngā homoni pērā i te pikinga o te cortisol me te hekenga o te melatonin.
Ārai i te Paitini
Ina hoki, ka taea e ngā paitini o te taiao te whakararuraru i te mahi a ngā homoni. Ngāna kia kaua e pāngia e ngā matū kino mai i ngā hua o te whare, ngā mea whakapaipai, me ngā kai kei roto ngā patu pepeke.
Te whakamakuku
He mea nui te inu wai kia nui ai te mahi a ngā homoni me te whakahaere i te pākia o te tinana. Āta karohia ngā inu kawheina me te waipiro nui rawa.
Whakamutunga
He pou nui te taurite o ngā homoni mō te hauora me te oranga whānui. He maha ngā momo mahi whakakori tinana e tukuna ana e te whakaora tinana hei āwhina i te whakatutuki i tēnei taurite i roto i te huarahi whānui me te taiao. Mā te whakakotahi i ngā mahi whakaora tinana auau me te oranga hauora, ka taea e te tangata te whakapai ake i tōna taurite homoni, ā, i te mutunga ka whakapai ake i tōna kounga o te oranga. Kaua e mangere ki te kōrero ki tētahi tohunga hei kimi i tētahi kaupapa whakakori tinana e hāngai ana ki ō hiahia me ō āhuatanga hauora.
