Ukunqamuka kokuya esikhathini kuyisigaba semvelo empilweni yabo bonke abesifazane, ngokuvamile kuhambisana nezimpawu ezingakhululekile ezifana nokushisa okukhulu, ukuphazamiseka kokulala, ukushintshashintsha kwemizwa, ukukhuluphala, nokuguga kwesikhumba. Nakuba ukwelashwa kokushintsha ama-hormone (HRT) kuyindlela evamile yokwelapha, abesifazane abaningi manje bafuna ezinye izindlela ezingangenisi izidakamizwa. Isixazululo esisodwa esithembisayo esithandwa kakhulu yilesiUkwelashwa Kokukhanya Okubomvu (i-RLT).
Kuyini Ukwelashwa Kokukhanya Okubomvu?
Ukwelashwa ngokukhanya okubomvu kuhilela ukuveza umzimba kumaza athile okukhanya okubomvu nokuseduze kwe-infrared (ngokuvamile phakathi kuka-630nm no-850nm). Lawa maza angena esikhumbeni futhi avuselele umsebenzi wamaseli, akhuthaze ukuphulukiswa, anciphise ukuvuvukala, futhi athuthukise ukukhiqizwa kwamandla ezingeni lamaseli (ngokusebenzisa ukusebenza kwe-mitochondrial).
Ukwelashwa Kokukhanya Okubomvu Kungabasiza Kanjani Abesifazane Abanqamuka Ukuya Esikhathini?
1. Kuthuthukisa Ikhwalithi Yokulala
Abesifazane abaningi abaya esikhathini sokuya esikhathini bahlushwa ukungakwazi ukulala noma ukuphazamiseka kokulala. Ukwelashwa ngokukhanya okubomvu kungasiza ekulawuleni imijikelezo ye-circadian ngokuvuselela ukukhiqizwa kwe-melatonin, i-hormone ebangela ukulala. Izifundo zezokwelapha zibonise ukuthi ukusetshenziswa njalo kwe-RLT kungaholela ekulaleni okujulile nokuphumula kakhudlwana.
2. Yehlisa Ukushisa Okushisayo Nokujuluka Ebusuku
Nakuba ucwaningo lusathuthuka, imiphumela yokwelapha ngokukhanya okubomvu yokulwa nokuvuvukala kanye nokukhulisa ukujikeleza kwegazi ingasiza ekuqiniseni izinga lokushisa komzimba futhi yehlise ukuvama kanye nobukhali bokushisa okukhulu kanye nokujuluka ebusuku.
3. Ilinganisela Isimo Sengqondo Futhi Yehlisa Ukukhathazeka
Ukushintshashintsha kwemizwa, ukucasuka, ngisho nokucindezeleka kuvamile ngesikhathi sokunqamuka kokuya esikhathini ngenxa yokuguquguquka kwama-hormone. Ukwelashwa ngokukhanya okubomvu kungavuselela ukukhiqizwa kwe-serotonin futhi kuthuthukise ukusebenza kwe-mitochondrial ebuchosheni, okungathuthukisa ukuzinza ngokomzwelo futhi kunciphise amazinga okukhathazeka.
4. Isekela ibhalansi yama-hormone
Ngokunciphisa ukucindezeleka kwe-oxidative nokusekela umsebenzi we-thyroid, i-RLT ingasiza ekulinganiseni okungcono kwama-hormone iyonke. Nakuba ingathathi indawo yama-hormone, isiza uhlelo lwe-endocrine ukuthi lusebenze kahle kakhulu.
5. Kuthuthukisa Impilo Yesikhumba
Ukwehla kwe-estrogen ngesikhathi sokunqamuka kokuya esikhathini kuvame ukuholela ekuncipheni, ekomeni, nasekushwabaneni kwesikhumba. Ukwelashwa ngokukhanya okubomvu kukhuthaza ukukhiqizwa kwe-collagen, kuthuthukisa ukuqina kwesikhumba, futhi kuthuthukisa umswakama—kubuyisela ukukhanya kobusha nokunciphisa izimpawu ezibonakalayo zokuguga.
6. Isekela Ukuphathwa Kwesisindo
Abesifazane abaningi bakhuluphala ngesikhathi sokunqamuka kokuya esikhathini ngenxa yokushintsha kwama-hormone kanye nokushintsha kancane kwe-metabolism. Ukwelashwa ngokukhanya okubomvu kuye kwabonakala kusekela ukugaya kwamafutha, ukuthuthukisa ukuzwela kwe-insulin, kanye nokuthuthukisa amazinga amandla—okwenza kube lula ukugcina isisindo esinempilo.
Kuphephile, Kwemvelo, Futhi Akuhlaseli
Enye yezinzuzo ezinkulu zokwelashwa kokukhanya okubomvu ukuthiiphrofayili yokuphephaAyihlaseli, ayinabuhlungu, futhi ayinamithi, inemiphumela emibi emincane noma engekho uma isetshenziswa ngendlela efanele. Iningi labasebenzisi liqala ukuzwa ukuthuthuka kwezimpawu emavikini ambalwa okusetshenziswa njalo.
Isiphetho
Ukwelashwa ngokukhanya okubomvu kunikeza indlela emnene kodwa enamandla yokusiza ekunciphiseni izimpawu eziningi ezihambisana nokunqamuka kokuya esikhathini. Kungakhathaliseki ukuthi ubhekene nobunzima bokulala kahle, ukuguga kwesikhumba, ukushintsha kwemizwelo, noma ukungalingani kwama-hormone, i-RLT ingaba yinto engokwemvelo enqubweni yakho yokuphila kahle. Njengokujwayelekile, xhumana nomhlinzeki wakho wezempilo ngaphambi kokuqala noma yikuphi ukwelashwa okusha, ikakhulukazi uma unezimo ezikhona kakade.