Amathiphu asheshayo
- Hlosa amahora amabili aluhlaza ngeviki.
- Faka ifoni yakho ephaketheni emizuzwini yokuqala.
- Khetha into eyodwa ukuze uyiqaphele ngempela.
Phuma ngaphandle bese uma ngokuthula umzuzwana. Qaphela lokho okwenziwa amahlombe akho. Kubantu abaningi, into encane iyaxega phakathi komzuzu wokuqala noma emibili wokuba phakathi kwezihlahla, noma utshani, noma ngisho nesiqeshana esikhathele sepaki ledolobha. Ukukhanya kwehlukile. Umsindo akusona isikrini noma isaziso. Amehlo akho anendawo yokuphumula engekho eduze kakhulu nobuso bakho.
Lokho kuxega kuyiqiniso, futhi ungakukala. Ukuchitha isikhathi ngaphandle kunciphisa ihomoni eyinhloko yengcindezi yomzimba futhi kuthulisa izingxenye zakho ebeziqinile usuku lonke. Lena ngenye yezinsiza ezimbalwa zengcindezi engabizi lutho, engadingi uhlelo lokusebenza, futhi esebenzayo kungakhathaliseki ukuthi uyakholelwa yini kuyo ngaphambi kokuqala.
Sifuna ukwethembeka ngokuthi kuyini nokuthi akukhona kuphi, nokho. Imvelo akusona isibhedlela sesimo somtholampilo, futhi ukutshela umuntu osebuhlungwini bangempela ukuthi 'yiya uyohamba' kungazwakala njengokungabi nandaba. Akukhona lokho lokhu. Kunalokho kucabange njengento ezinzile, edinga umzamo omncane, ethi uma inikwa ukuvama okuncane, ithambekise yonke inhlelo yakho iye ekuzoleni. Isayensi lapha iqonde ngokumangazayo, futhi iyakhuthaza.
Okwenzeka ngempela emzimbeni ocindezelekile ngaphandle
Uma ucindezelekile, umzimba wakho usebenzisa uhlobo lohlelo lwesiphuthumiso oluphansi. Isilinganiso senhliziyo siphezulu, imisipha iqinile, ukunaka kuhlola into elandelayo okumele kubhekwane nayo. I-Cortisol, ihomoni esiza ukusebenzisa lolo hlelo, ihlala iphakeme isikhathi eside kunalokho okufanele. Ngamaviki nezinyanga, lokho kubila okungapheli yikho okucindezela abantu.
Ukuba endaweni yemvelo kusiza ukuvala lolo hlelo. Abacwaningi base-University of Michigan benza abantu bathatha 'amakhefu emvelo' amafushane izikhathi eziningana ngeviki bese belinganisa ihomoni yengcindezi kumathe abo ngaphambi nangemuva. Ukwehla bekucacile, futhi bekungathathi sikhathi eside ukukuthola. Cishe imizuzu engamashumi amabili kuya kwamathathu yokuhlala noma yokuhamba endaweni ebizwakala njengemvelo ikhiqize ukwehla okusebenza kakhulu kwe-cortisol. Bakubiza ngokuthi iphilisi lemvelo. Umthamo mncane. Umphumela awuncane.
Ingxenye yokuthi kungani lokhu kusebenza ukuthi imvelo icela uhlobo lokunaka olumnene. Umgwaqo omatasa noma ibhokisi lemeyili eligcwele lufuna ukugxila okubukhali, okudinga umzamo, uhlobo oluphela njengebhethri. Isimo esinezihlahla namanzi nokukhanya okunyakazayo sibamba ukunaka kwakho ngobumnene, ngaphandle kokukukhipha. Izazi zengqondo ezifunda lokhu zikubiza ngokuvuselelwa kokunaka: umbono wokuthi izindawo zemvelo zivumela ingxenye esebenze ngokweqile, enenhloso yokunaka kwakho ukuba iphumule ngenkathi intshisekelo ethambile, elula ithatha izintambo. Ukugxila kwakho okukhathele kuthola ithuba lokugcwaliswa kabusha. Lokho cishe kungesinye sezizathu abantu ababuya ngaso ekuhambeni epaki bekwazi ukucabanga ngokucacile, hhayi nje ukuzizwa kangcono.
Lokhu kubalulekile engcindezini ngoba okuningi kokuzizwa ukhulelwe kuwukukhathala kokunaka okuzifihlile. Ngokuhamba kwentambama, uma usuchithe amahora uphoqa ukugxila kwakho ezikrinini nasezinqumeni, izinkinga ezincane ziqala ukuzwakala zinkulu kakhulu. Ukukhungatheka, ukushesha ukuthukuthela, umuzwa wokuthi konke kuningi kakhulu ngasikhathi sinye, ingxenye enkulu yalokho iyinhlelo ecishile, hhayi isiphuthumiso sangempela. Ukunika ukunaka kwakho indawo eluhlaza yokuphumula kungenye yezindlela ezithule zokubuyisa ukubekezela kwakho.
Kukhona nesendlalelo somzimba. Ukukhanya kwangaphandle kusiza ukulawula iwashi lomzimba elibusa ubuthongo nesimo somoya. Ukuphefumula okuhamba kancane, okugcwele kuvame ukuzenzekela uma ungagobile etafuleni. Akukho kukho okudinga ubuchule. Ikakhulu udinga nje ukuba khona.
Inombolo yamahora amabili efanelwe ukwaziwa
Uma ufuna umgomo, ucwaningo lunikeza omuhle.
Ucwaningo olukhulu olwanyatheliswa kwijenali *Scientific Reports* ngo-2019 lwalandelela cishe abantu abangu-20,000 eNgilandi. Lwathola umkhawulo ocacile: abantu abachitha okungenani imizuzu engu-120 ngeviki emvelweni babe nethuba elikhulu kakhulu lokubika impilo enhle kanye nenhlalakahle ephakeme kunabantu abangatholanga lutho. Ngaphansi kwamahora amabili, inzuzo ibingathembekile. Kuwo noma ngaphezulu kwawo, yavela njalo.
Imininingwane emibili yenza le nombolo ibe wusizo ngempela kunokuba nje ihlelekile.
Okokuqala, akwenzanga mehluko ukuthi ufike kanjani lapho. Ukukhwela intaba okukodwa okude ngeSonto noma ukuhamba kancane okufushane okuyisithupha phakathi neviki kukhiqize inzuzo efanayo. Akudingeki ukuthi ukhiphe isikhathi esikhulu ongenaso. Imizuzu eyishumi noma eyishumi nanhlanu lapha nalaphaya iyahlangana ifike endaweni efanayo.
Okwesibili, inzuzo yasebenza kubo bonke. Yamela abantu abadala nabancane, amadoda nabesifazane, abantu abasezindaweni ezicebile nezimpofu, ngisho nabantu abaphila nokugula noma ukukhubazeka kwesikhathi eside. Lokhu akulona ilungelo eligcinelwe labo abanemizimba ephilile noma abathanda ukuphila ngaphandle.
Izinzuzo zaqhubeka zikhuphuka zaze zafika cishe emizuzwini engu-200 kuya ku-300 ngeviki, base zilinganisa. Ngakho awudingi ukuthuthela ezintabeni. Amahora amabili kuya kwamahlanu, asatshalaliswe noma yikanjani okufanele impilo yakho, ahlanganisa okuningi isayensi engakuthembisa.
Yini ebalwa njengemvelo
Nasi isigaba esisusa ingcindezi. 'Imvelo' ayisho ipaki likazwelonke elimahora amathathu ukusuka ekhaya.
Izifundo ezathola le mithelela ikakhulu zabheka izindawo eziluhlaza nezijuluzayo zansuku zonke. Amapaki edolobha. Umzila womsele. Umgwaqo onezihlahla ezikhulile. Ingadi yomphakathi. Isihlalo ngaphansi kwesihlahla esisodwa esikhulu. Ucwaningo ngokugxila ehlathini luyiqiniso, kodwa awudingi ihlathi ukuze uthole inzuzo eningi. Udinga indawo lapho izinzwa zakho zingabona khona izinto eziphilayo nesikhala esivulekile.
Ngakho imenyu ibanzi kunalokho obungakucabanga:
- Ukuzungeza kancane epakini eliseduze ngesikhathi sakho sesidlo sasemini
- Ukuphuza ikhofi lakho lasekuseni ngaphandle esikhundleni sasekhawundeni
- Ukuhamba ingxenye yohambo lwakho ngomgwaqo oluhlaza kunowosheshayo
- Ukuhlala ngasemanzini anoma yiluphi uhlobo, umfula, ichibi, ulwandle, umthombo
- Ukunakekela izitshalo ezimbalwa, imbiza yasebhaladini, ikhambi lasewindini, isivini semifino
Amanzi abonakala ephethe amandla engeziwe. Abacwaningi basebenzisa igama elithi indawo ejuluzayo emifuleni, emachibini, emiseleni, nasogwini, futhi ucwaningo olukhulu lwe-University of Exeter lwabantu abacishe babe ngu-26,000 eNgilandi lwathola ukuthi ukuhlala eduze kogu kwakuxhumene nempilo yengqondo engcono, nenzuzo eqine kakhulu ivela kubantu abasemakhaya anemali engenayo ephansi kunazo zonke. Awudingi ukuhlala ngaselwandle ukuze usebenzise lokhu. Ukuhamba ngasemseleni, imizuzu embalwa ngasechibini, isihlalo eduze komthombo, noma yini enamanzi ahambayo ivame ukubamba ukunaka ngaleyo ndlela elula, ezinzisayo.
Ukulima kufanelwe ukushiwo kwako. Kukukhipha ngaphandle, ekukhanyeni kwelanga, unyakazisa umzimba wakho, ubambeke entweni enesigqi sayo esihamba kancane. Abantu abalima njalo bavame ukubika ingcindezi ephansi, futhi kungomunye wemikhuba esimeme kakhulu ngoba ikubuyisela ngaphandle ngohlelo lwayo. Kukhona nokuthile okuwusizo ngokunakekela izinto eziphilayo uma impilo yakho izwakala iyisiphithiphithi. Izitshalo zigcina ijubane lazo kungakhathaliseki ukuthi iviki lakho lenzani, futhi ukufana nelazo imizuzu embalwa kungazinzisa ngokwako.
Uma ukuphuma ngaphandle kunzima ngempela njengamanje, ngenxa yalapho uhlala khona, impilo yakho, umthwalo wakho wokunakekela, usuku, izinguqulo ezincane zisenza okuthile. Isitshalo sasendlini osinakekelayo. Iwindi elinombono wesihlahla. Ngisho nemisindo yemvelo noma izithombe zinemithelela yokuzolisa ekalekayo, noma incane. Qala ngalokho okusemkhathini wangempela. Iphuzu ukuthintana, hhayi indawo ephelele.
Ukukwenza kunamathele
Ukwazi ukuthi imvelo iyasiza kulula. Ukuphuma ngempela ngaphandle ngosuku oyidinga kakhulu ngalo yingxenye enzima, ngoba yilona kanye usuku ozizwa ngalo ungakwazi ukusebenzisa imizuzu engamashumi amabili. Izinto ezimbalwa zenza kube nethuba elikhulu lokwenzeka.
Kuxhume entweni osuvele uyenza. Imikhuba esindayo yileyo enamathiselwe kuhlelo olukhona. Thatha ucingo ngenkathi uhamba ngaphandle esikhundleni setafula lakho. Yidla isidlo sasemini esihlalweni. Hamba indlela ende uye esitimeleni. Awengezi umsebenzi omusha kangako njengokususa omdala uwuyise ngaphandle.
Yehlisa umgomo ngamabomu. Imizuzu eyishumi iyabalwa. Udokotela eNgilandi manje angathumela ngokusemthethweni iziguli emisebenzini yangaphandle ngalokho i-NHS ekubiza ngokuthi ukubhalelwa komphakathi okuluhlaza, ikakhulu ngoba umthamo omncane, ovamile yiwo osizayo. Uvunyelwe ukukugcina kukuncane. Okuncane nokungokoqobo kunqoba okukhulu okungenzeki nhlobo.
Shiya ifoni ephaketheni lakho, ikakhulu. Akudingeki uhambe ngaphandle kwezinsiza, kodwa ingxenye evuselelayo ivela ekuvumeleni ukunaka kwakho kuphumule, futhi lokho kunzima ukukwenza ngenkathi uskrola. Zama ukunika imizuzu embalwa yokuqala ukubuka nokulalela kuphela ngaphambi kokuba uyithathe.
Qaphela into eyodwa. Uma usungaphandle, khetha into eyodwa ukuze uyingene ngempela. Isimo sesihlahla esithile. Izinga lokushisa lomoya esikhumbeni sakho. Ingoma yezinyoni. Lokhu kuguqula ukuhamba okusheshayo kube yinto esondele kuhlobo lokunaka okuthambile, okugcwalisayo ucwaningo olukhomba kukho, futhi kukususa endilingweni ekhanda lakho.
Kubambisane nomunye umuntu. Ukuhamba okumiyo nomngane noma ingane yakho kukunika umthamo wemvelo nokuxhumana ngasikhathi sinye, futhi unethuba elincane kakhulu lokukweqa uma othile elindile.
Uma imvelo ingeyanele yodwa
Ukuhamba phakathi kwezihlahla kungasusa ukubukhali kosuku olunzima. Kunganciphisa ukuhleba kwangemuva kwengcindezi ejwayelekile, futhi ngokuhamba kwesikhathi lokho kuhlanganisa kube yinto efanelwe ukuvikelwa. Into engekwazi ukuyenza ukwelapha isimo somtholampilo ngokwaso.
Uma isimo sakho somoya esiphansi noma uvalo kuhlale amaviki, uma kudonsa ubuthongo bakho, inkanuko yakho yokudla, umsebenzi wakho, noma abantu obathandayo, lokho kufanelwe okwengaphezu komkhuba. Khuluma nodokotela noma nochwepheshe wezengqondo. Imvelo ingahlala eceleni kokwelashwa kwangempela kahle, futhi abelaphi abaningi bazokukhuthaza njengengxenye eyodwa yohlelo olukhulu. Akufanele nje kube uhlelo lonke uma usenkingeni ngempela.
Futhi uma izinto zake zizwakale zingaphezu kwalokho ongakuthwala, sicela uthinte uchwepheshe noma umugqa wosizo lwezimo eziphuthumayo ngokushesha. Ukudinga lolo hlobo losizo akulona ukwehluleka kwentando noma komoya omusha. Kuwuphawu lokuthi ufanelwe ukwesekwa ukuhamba okungazange kwakhelwe ukukunika.
Izihlahla ziyoba khona kusenjalo emva kwalokho, njengoba bezinjalo namuhla ekuseni, zingaceli lutho kuwe. Yileyo ingxenye yalokho okuzenza umngane oqinile kangaka. Noma nini uma usukulungele, ngisho nemizuzu eyishumi, ziyindawo enhle yokuqala.
Imithombo
- Scientific Reports / PubMed Central, Spending at least 120 minutes a week in nature is associated with good health and wellbeing
- Frontiers in Psychology (University of Michigan), Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers
- Cleveland Clinic, How To Reduce Cortisol and Turn Down the Dial on Stress
- ScienceDaily (University of Exeter), Coastal living linked with better mental health
- NHS England, Green social prescribing