Nghi\u00ean c\u1ee9u cho th\u1ea5y th\u01b0\u1eddng xuy\u00ean luy\u1ec7n t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1 trong c\u01a1 th\u1ec3.<\/p>\n
C\u00e1c b\u00e0i t\u1eadp th\u1edf l\u00e0 ph\u01b0\u01a1ng ph\u00e1p th\u1ef1c h\u00e0nh \u0111\u01a1n gi\u1ea3n bao g\u1ed3m vi\u1ec7c gi\u1ea3m nh\u1eefng phi\u1ec1n nhi\u1ec5u b\u00ean ngo\u00e0i v\u00e0 ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn h\u01a1i th\u1edf c\u1ee7a b\u1ea1n. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u cho r\u1eb1ng nh\u1eefng c\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 mang l\u1ea1i m\u1ed9t s\u1ed1 l\u1ee3i \u00edch s\u1ee9c kh\u1ecfe ti\u1ec1m n\u0103ng, nh\u01b0 gi\u1ea3m lo l\u1eafng, c\u1ea3i thi\u1ec7n m\u1ee9c \u0111\u1ed9 ch\u00fa \u00fd c\u0169ng nh\u01b0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7.<\/p>\n
C\u00f3 nhi\u1ec1u lo\u1ea1i b\u00e0i t\u1eadp th\u1edf, nh\u01b0:<\/p>\n
-Th\u1edf s\u00e2u: H\u00edt m\u1ed9t h\u01a1i th\u1eadt s\u00e2u, n\u00edn th\u1edf trong v\u00e0i gi\u00e2y r\u1ed3i th\u1edf ra t\u1eeb t\u1eeb.<\/p>\n
-Th\u1edf lu\u00e2n phi\u00ean b\u1eb1ng m\u0169i: H\u00edt v\u00e0o v\u00e0 th\u1edf ra qua hai l\u1ed7 m\u0169i xen k\u1ebd b\u1eb1ng c\u00e1ch d\u00f9ng ng\u00f3n tay \u0111\u00f3ng t\u1eebng b\u00ean m\u1ed9t.<\/p>\n
-Ch\u00fam m\u00f4i th\u1edf d\u1ed1c: H\u00edt v\u00e0o b\u1eb1ng l\u1ed7 m\u0169i v\u00e0 th\u1edf ra t\u1eeb t\u1eeb qua \u0111\u00f4i m\u00f4i m\u00edm l\u1ea1i.<\/p>\n
-Th\u1edf c\u01a1 ho\u00e0nh: C\u00f2n \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 th\u1edf b\u1ee5ng. \u1ede t\u01b0 th\u1ebf n\u1eb1m, \u0111\u1eb7t tay l\u00ean ng\u1ef1c tr\u00ean v\u00e0\u00a0l\u1ed3ng\u00a0ng\u1ef1c, \u0111\u1ed3ng th\u1eddi th\u1edf ra b\u1eb1ng c\u00e1ch m\u00edm m\u00f4i khi b\u1ea1n si\u1ebft ch\u1eb7t c\u01a1 b\u1ee5ng.<\/p>\n
(H\u00ecnh minh h\u1ecda: Darius Bashar\/Unsplash)<\/p>\n
-Th\u1edf s\u00e2u ki\u1ec3u Nh\u1eadt Senobi: Ng\u1ea3 ng\u01b0\u1eddi ra sau, du\u1ed7i hai tay qua \u0111\u1ea7u v\u00e0 h\u00edt v\u00e0o th\u1edf ra t\u1eeb t\u1eeb v\u00e0i l\u1ea7n.<\/p>\n
T\u1ea5t c\u1ea3 nh\u1eefng ki\u1ec3u th\u1edf tr\u00ean, d\u00f9 c\u00f3 ch\u00fat kh\u00e1c bi\u1ec7t, nh\u01b0ng \u0111\u1ec1u gi\u00fap th\u00fac \u0111\u1ea9y th\u01b0 gi\u00e3n v\u00e0 gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng, b\u1eb1ng c\u00e1ch t\u1eadp trung v\u00e0o th\u1eddi \u0111i\u1ec3m hi\u1ec7n t\u1ea1i.<\/p>\n
Nh\u01b0ng th\u1edf v\u00e0 gi\u1ea3m c\u00e2n li\u00ean quan v\u1edbi nhau th\u1ebf n\u00e0o?<\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean 40 ph\u1ee5 n\u1eef l\u01b0u \u00fd r\u1eb1ng t\u1eadp luy\u1ec7n ki\u1ec3u th\u1edf senobi l\u00e0m t\u0103ng c\u1ea3 s\u1ef1 b\u00e0i ti\u1ebft hormone qua n\u01b0\u1edbc ti\u1ec3u v\u00e0 ho\u1ea1t \u0111\u1ed9ng th\u1ea7n kinh giao c\u1ea3m, m\u1ed9t\u00a0ph\u1ea3n \u1ee9ng\u00a0sinh l\u00fd t\u1ef1\u00a0\u0111\u1ed9ng\u00a0c\u1ee7a c\u01a1 th\u1ec3. Nh\u1eefng ng\u01b0\u1eddi b\u1ec7nh b\u00e9o ph\u00ec, khi l\u1eb7p \u0111i l\u1eb7p l\u1ea1i b\u00e0i t\u1eadp m\u1ed9t c\u00e1ch th\u01b0\u1eddng xuy\u00ean, gi\u1ea3m \u0111\u01b0\u1ee3c l\u01b0\u1ee3ng m\u1ee1 trong c\u01a1 th\u1ec3 \u0111\u00e1ng k\u1ec3, ch\u1ec9 trong v\u00e0i tu\u1ea7n.<\/p>\n
Ngo\u00e0i ra, m\u1ed9t nghi\u00ean c\u1ee9u k\u00e9o d\u00e0i hai tu\u1ea7n cho th\u1ea5y n\u1ebfu b\u1ea1n t\u1eadp th\u1edf trong v\u00f2ng 45 ph\u00fat m\u1ed7i ng\u00e0y, s\u00e1u ng\u00e0y m\u1ed7i tu\u1ea7n, b\u1ea1n s\u1ebd c\u00f3 \u0111\u01b0\u1ee3c th\u00e2n h\u00ecnh nh\u01b0 mong mu\u1ed1n. L\u00fd do, c\u00e1c b\u00e0i t\u1eadp th\u1edf gi\u00fap b\u1ea1n gi\u1ea3m c\u01a1n \u0111\u00f3i v\u00e0 th\u00e8m \u0103n, n\u00ean b\u1ea1n s\u1ebd gi\u1ea3m \u0111\u01b0\u1ee3c c\u00e2n n\u1eb7ng.<\/p>\n
M\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean 60 ng\u01b0\u1eddi cho th\u1ea5y r\u1eb1ng th\u1ef1c hi\u1ec7n m\u1ed9t b\u00e0i t\u1eadp th\u1edf, bao g\u1ed3m vi\u1ec7c n\u00edn th\u1edf trong 3-4 gi\u00e2y trong khi co c\u01a1 b\u1ee5ng, s\u1ebd l\u00e0m gi\u1ea3m c\u1ea3m gi\u00e1c \u0111\u00f3i khi b\u1ee5ng \u0111\u00f3i. T\u01b0\u01a1ng t\u1ef1, m\u1ed9t nghi\u00ean c\u1ee9u nh\u1ecf cho nh\u00f3m ng\u01b0\u1eddi tr\u00ean 65 tu\u1ed5i, cho th\u1ea5y n\u1ebfu h\u1ecd t\u1eadp th\u1edf v\u1edbi nh\u1ecbp \u0111\u1ed9 ch\u1eadm trong 10 ph\u00fat, s\u1ebd gi\u1ea3m b\u1edbt c\u01a1n \u0111\u00f3i.<\/p>\n
C\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng, lo l\u1eafng v\u00e0 tr\u1ea7m c\u1ea3m.<\/p>\n
M\u1ee9c \u0111\u1ed9 cortisol, hormone g\u00e2y c\u0103ng th\u1eb3ng n\u1ebfu t\u0103ng l\u00ean c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn nguy c\u01a1 t\u0103ng c\u00e2n v\u00e0 b\u00e9o ph\u00ec cao h\u01a1n. H\u01a1n n\u1eefa, m\u1ee9c cortisol cao c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c t\u0103ng c\u1ea3m gi\u00e1c th\u00e8m \u0103n, khi\u1ebfn b\u1ea1n \u0103n u\u1ed1ng m\u1ed9t c\u00e1ch kh\u00f4ng c\u00f3 \u00fd th\u1ee9c, thi\u1ebfu ki\u1ec3m so\u00e1t, th\u1ea5y g\u00ec \u0103n \u0111\u00f3.<\/p>\n
N\u1ebfu b\u1ea1n \u0111ang b\u1ecb stress v\u00e0 kh\u00f4ng mu\u1ed1n u\u1ed1ng thu\u1ed1c, h\u00e3y t\u1eadp th\u1edf. C\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng, v\u1ea3 l\u1ea1i, t\u1eadp th\u1edf kh\u00e1 th\u00fa v\u1ecb, kh\u00f4ng t\u1ebb nh\u1ea1t, m\u00e0 c\u0169ng ch\u1eb3ng t\u1ed1n th\u1eddi gian. \u0110\u1eb1ng n\u00e0o th\u00ec b\u1ea1n c\u0169ng ph\u1ea3i th\u1edf m\u00e0!<\/p>\n
V\u1eady, h\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng c\u00e1ch d\u00e0nh ra v\u00e0i ph\u00fat m\u1ed7i l\u1ea7n, ba \u0111\u1ebfn b\u1ed1n l\u1ea7n m\u1ed7i ng\u00e0y \u0111\u1ec3 luy\u1ec7n t\u1eadp.<\/p>\n
B\u1ea1n c\u00f3 th\u1ec3 ch\u1ecdn b\u1ea5t k\u1ef3 phong c\u00e1ch ho\u1eb7c bi\u1ebfn th\u1ec3 n\u00e0o ph\u00f9 h\u1ee3p v\u1edbi m\u00ecnh, cho d\u00f9 \u0111\u00f3 l\u00e0 th\u1edf lu\u00e2n phi\u00ean b\u1eb1ng m\u0169i, th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh hay \u0111\u01a1n gi\u1ea3n l\u00e0 th\u1edf s\u00e2u, n\u1eb1m, ng\u1ed3i ho\u1eb7c \u0111\u1ee9ng \u1edf t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i, mi\u1ec5n l\u00e0 kh\u00f4ng b\u1ecb c\u00e1c y\u1ebfu t\u1ed1 b\u00ean ngo\u00e0i l\u00e0m b\u1ea1n m\u1ea5t t\u1eadp trung.<\/p>\n
H\u00e3y ki\u00ean tr\u00ec th\u1edf \u201c\u0111\u00fang b\u00e0i,\u201d k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c, n\u0103ng v\u1eadn \u0111\u1ed9ng, v\u00e0 \u0103n u\u1ed1ng \u0111i\u1ec1u \u0111\u1ed9, ch\u1eafc ch\u1eafn b\u1ea1n s\u1ebd th\u00e0nh c\u00f4ng!<\/p>\n
(theo Healthline)<\/p>\n
The post Gi\u1ea3m c\u00e2n b\u1eb1ng c\u00e1ch\u2026 th\u1edf<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" Nghi\u00ean c\u1ee9u cho th\u1ea5y th\u01b0\u1eddng xuy\u00ean luy\u1ec7n t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u00e2n v\u00e0 gi\u1ea3m m\u1ee1 trong c\u01a1 th\u1ec3. C\u00e1c b\u00e0i t\u1eadp th\u1edf l\u00e0 ph\u01b0\u01a1ng ph\u00e1p th\u1ef1c h\u00e0nh \u0111\u01a1n gi\u1ea3n bao g\u1ed3m vi\u1ec7c gi\u1ea3m nh\u1eefng phi\u1ec1n nhi\u1ec5u b\u00ean ngo\u00e0i v\u00e0 ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn h\u01a1i th\u1edf c\u1ee7a b\u1ea1n. C\u00e1c nh\u00e0 nghi\u00ean …<\/p>","protected":false},"author":0,"featured_media":51386,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[82,43],"tags":[],"class_list":["post-51385","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-society","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/51385","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=51385"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/51385\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media\/51386"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=51385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=51385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=51385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}