C\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh sinh l\u00fd h\u1eefu h\u00ecnh v\u1edbi c\u00e1c t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp l\u00ean c\u01a1 th\u1ec3, ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c \u0111i\u1ec1u ph\u1ed1i b\u1edfi cortisol, hormone g\u00e2y ra c\u1ea3m x\u00fac n\u00e0y c\u1ee7a c\u01a1 th\u1ec3. May m\u1eafn thay, vi\u1ec7c k\u1ebft h\u1ee3p c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ee5 th\u1ec3 h\u00e0ng ng\u00e0y s\u1ebd l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 nh\u1eefng kho\u1ea3nh kh\u1eafc \u0111au \u0111\u1ea7u v\u00e0 th\u00fac \u0111\u1ea9y m\u1ee9c cortisol l\u00e0nh m\u1ea1nh.<\/p>\n
B\u1eaft \u0111\u1ea7u ng\u00e0y m\u1edbi b\u1eb1ng c\u00e1ch \u0111\u00f3n nh\u1eadn \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi tr\u01b0\u1edbc khi nh\u00ecn v\u00e0o b\u1ea5t k\u1ef3 m\u00e0n h\u00ecnh n\u00e0o. Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh n\u1eafng v\u00e0o bu\u1ed5i s\u00e1ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ed3ng b\u1ed9 h\u00f3a \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u01a1 th\u1ec3, \u0111i\u1ec1u ch\u1ec9nh qu\u00e1 tr\u00ecnh ph\u00f3ng th\u00edch cortisol. \u00c1nh s\u00e1ng v\u00e0o ban s\u1edbm n\u00e0y k\u00edch ho\u1ea1t s\u1ef1 gia t\u0103ng cortisol c\u00f3 l\u1ee3i, th\u00fac \u0111\u1ea9y s\u1ef1 t\u1ec9nh t\u00e1o \u0111\u1ed3ng th\u1eddi ng\u0103n ng\u1eeba c\u00e1c \u0111\u1ee3t t\u0103ng \u0111\u1ed9t bi\u1ebfn v\u00e0o cu\u1ed1i ng\u00e0y.<\/p>\n
Tr\u01b0\u1edbc khi v\u1edbi l\u00e0m m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea, h\u00e3y c\u00e2n nh\u1eafc m\u1ed9t nh\u00fam mu\u1ed1i th\u00f4 v\u1edbi n\u01b0\u1edbc. Vi\u1ec7c h\u1ea5p th\u1ee5 caffeine, \u0111\u1eb7c bi\u1ec7t khi b\u1ee5ng \u0111\u00f3i, s\u1ebd d\u1eabn \u0111\u1ebfn t\u00ecnh tr\u1ea1ng t\u0103ng cortisol kh\u00f4ng c\u1ea7n thi\u1ebft. Th\u00eam m\u1ed9t ch\u00fat mu\u1ed1i tr\u01b0\u1edbc khi u\u1ed1ng c\u00e0 ph\u00ea gi\u00fap \u1ed5n \u0111\u1ecbnh ph\u1ea3n \u1ee9ng tuy\u1ebfn th\u01b0\u1ee3ng th\u1eadn, l\u00e0m gi\u1ea3m t\u00ecnh tr\u1ea1ng run r\u1ea9y th\u01b0\u1eddng li\u00ean quan \u0111\u1ebfn l\u01b0\u1ee3ng caffeine n\u1ea1p v\u00e0o.<\/p>\n
Th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c l\u1eafc ng\u01b0\u1eddi. M\u1eb7c d\u00f9 t\u1eadp th\u1ec3 d\u1ee5c mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch, nh\u01b0ng \u0111\u1ed9ng t\u00e1c l\u1eafc nh\u1eb9 c\u01a1 th\u1ec3, m\u1ed9t c\u01a1 ch\u1ebf gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng t\u1ef1 nhi\u00ean \u0111\u01b0\u1ee3c quan s\u00e1t v\u00e0 nh\u1eadn th\u1ea5y \u1edf \u0111\u1ed9ng v\u1eadt, c\u00f3 t\u00e1c d\u1ee5ng gi\u1ea3i t\u1ecfa\u00a0c\u0103ng th\u1eb3ng. \u0110\u1ed9ng t\u00e1c l\u1eafc nh\u1eb9 n\u00e0y gi\u00fap thi\u1ebft l\u1eadp l\u1ea1i h\u1ec7 th\u1ea7n kinh v\u00e0 gi\u1ea3m m\u1ee9c cortisol.<\/p>\n
T\u1eadn d\u1ee5ng s\u1ee9c m\u1ea1nh c\u1ee7a m\u00f9i h\u01b0\u01a1ng. M\u1ed9t s\u1ed1 m\u00f9i h\u01b0\u01a1ng c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn h\u1ec7 th\u1ed1ng vi\u1ec1n, trung t\u00e2m c\u1ea3m x\u00fac c\u1ee7a n\u00e3o. Vi\u1ec7c h\u00edt th\u1edf m\u00f9i h\u01b0\u01a1ng cam ho\u1eb7c hoa o\u1ea3i h\u01b0\u01a1ng \u0111\u01b0\u1ee3c ch\u1ee9ng minh l\u00e2m s\u00e0ng l\u00e0 c\u00f3 kh\u1ea3 n\u0103ng l\u00e0m gi\u1ea3m cortisol v\u00e0 gi\u1ea3m lo \u00e2u, ch\u1ec9 c\u1ea7n ti\u1ebfp x\u00fac trong n\u0103m ph\u00fat s\u1ebd mang l\u1ea1i hi\u1ec7u qu\u1ea3 l\u00e0m d\u1ecbu \u0111\u00e1ng k\u1ec3.<\/p>\n
H\u00e3y th\u1eed \u0111i gi\u1eadt l\u00f9i, v\u00ec h\u00e0nh \u0111\u1ed9ng n\u00e0y k\u00edch ho\u1ea1t c\u00e1c v\u00f9ng n\u00e3o kh\u00e1c nhau, t\u0103ng c\u01b0\u1eddng s\u1ef1 c\u00e2n b\u1eb1ng v\u00e0 ph\u00e1 v\u1ee1 c\u00e1c ki\u1ec3u suy ngh\u0129 lo l\u1eafng. Th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong li\u1ec7u ph\u00e1p th\u1ea7n kinh, ph\u01b0\u01a1ng ph\u00e1p n\u00e0y\u00a0l\u00e0m gi\u1ea3m nh\u1eadn th\u1ee9c v\u1ec1 c\u0103ng th\u1eb3ng.<\/p>\n
T\u00ecm s\u1ef1 tho\u1ea3i m\u00e1i trong h\u01a1i \u1ea5m. Vi\u1ec7c gi\u1eef m\u1ed9t v\u1eadt \u1ea5m s\u1ebd k\u00edch th\u00edch c\u01a1 th\u1ec3 ph\u00f3ng th\u00edch oxytocin, m\u1ed9t lo\u1ea1i hormone kh\u00f4ng ch\u1ec9 l\u00e0m gi\u1ea3m cortisol, m\u00e0 c\u00f2n nu\u00f4i d\u01b0\u1ee1ng c\u1ea3m gi\u00e1c an to\u00e0n. S\u1ef1 \u1ea5m \u00e1p v\u1ec1 m\u1eb7t th\u1ec3 ch\u1ea5t c\u0169ng th\u00fac \u0111\u1ea9y m\u1eb7t c\u1ea3m x\u00fac trong n\u00e3o.<\/p>\n
Th\u1ef1c h\u00e0nh \u0103n u\u1ed1ng ch\u00e1nh ni\u1ec7m b\u1eb1ng c\u00e1ch nhai ch\u1eadm. C\u00e1ch b\u1ea1n nhai th\u1ee9c \u0103n c\u0169ng quan tr\u1ecdng nh\u01b0 nh\u1eefng lo\u1ea1i th\u1ef1c ph\u1ea9m m\u00e0 b\u1ea1n ch\u1ecdn. Vi\u1ec7c nhai ch\u1eadm, c\u00f3 ch\u1ee7 \u0111\u00edch s\u1ebd b\u00e1o hi\u1ec7u cho h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m k\u00edch ho\u1ea1t h\u1ec7 th\u1ed1ng \u201cngh\u1ec9 ng\u01a1i v\u00e0 ti\u00eau h\u00f3a,\u201d gi\u1ea3m cortisol v\u00e0 c\u1ea3i thi\u1ec7n ti\u00eau h\u00f3a.<\/p>\n
Vi\u1ec7c t\u1ea1t n\u01b0\u1edbc l\u1ea1nh v\u00e0o m\u1eb7t s\u1ebd g\u00e2y ra ph\u1ea3n x\u1ea1 l\u1eb7n, m\u1ed9t ph\u1ea3n \u1ee9ng sinh l\u00fd l\u00e0m ch\u1eadm nh\u1ecbp tim v\u00e0 d\u1ecbu h\u1ec7 th\u1ea7n kinh. Nghi\u00ean c\u1ee9u ch\u1ec9 ra \u0111i\u1ec1u n\u00e0y l\u00e0m gi\u1ea3m hi\u1ec7u qu\u1ea3 m\u1ee9c cortisol v\u00e0 h\u1ea1n ch\u1ebf s\u1ef1 ho\u1ea3ng lo\u1ea1n trong nh\u1eefng kho\u1ea3nh kh\u1eafc c\u0103ng th\u1eb3ng.<\/p>\n
L\u00e0m d\u1ecbu t\u00e2m tr\u00ed b\u1eb1ng c\u00e1ch v\u1ebd h\u00ecnh xo\u1eafn \u1ed1c. V\u1ebd c\u00e1c\u00a0h\u00ecnh \u1ea3nh xo\u1eafn \u1ed1c v\u00e0 tr\u00f2n, l\u1eb7p \u0111i l\u1eb7p l\u1ea1i, \u0111\u1ec3 t\u00e2m tr\u00ed tr\u1edf n\u00ean \u00eam d\u1ecbu. M\u1ed9t nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean The Arts in Psychotherapy cho th\u1ea5y ph\u01b0\u01a1ng ph\u00e1p n\u00e0y ti\u00eau hao l\u01b0\u1ee3ng\u00a0cortisol v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a c\u1ea3m x\u00fac.<\/p>\n
Ch\u1ec9 c\u00f3 nh\u1ecbp \u0111\u1ed9 \u00e2m nh\u1ea1c c\u1ee5 th\u1ec3 m\u1edbi c\u00f3 t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn cortisol. \u00c2m nh\u1ea1c trong ph\u1ea1m vi 60-80 nh\u1ecbp m\u1ed7i ph\u00fat, ch\u1eb3ng h\u1ea1n nh\u01b0 c\u00e1c b\u00e0i h\u00e1t c\u1ed5 \u0111i\u1ec3n kh\u00f4ng l\u1eddi ho\u1eb7c \u00e2m thanh xung quanh, ph\u00f9 h\u1ee3p v\u1edbi nh\u1ecbp tim khi ngh\u1ec9 ng\u01a1i c\u1ee7a c\u01a1 th\u1ec3. Ch\u1ecdn nh\u1eefng b\u00e0i ca g\u1ee3i l\u00ean c\u1ea3m gi\u00e1c nh\u1ecbp tim th\u01b0 th\u00e1i \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1i \u01b0u.<\/p>\n
K\u1ebft th\u00fac m\u1ed9t ng\u00e0y b\u1eb1ng c\u00e1ch vi\u1ebft ra nh\u1eefng g\u00ec qu\u00fd gi\u00e1 \u0111\u1ed1i v\u1edbi b\u1ea1n. M\u1eb7c d\u00f9 vi\u1ec7c b\u00e0y t\u1ecf l\u00f2ng bi\u1ebft \u01a1n c\u00f3 l\u1ee3i, nh\u01b0ng vi\u1ec7c vi\u1ebft ra, \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc khi ng\u1ee7, s\u1ebd khu\u1ebfch \u0111\u1ea1i t\u00e1c \u0111\u1ed9ng c\u1ee7a nh\u1eefng \u0111i\u1ec1u m\u00e0 b\u1ea1n tr\u00e2n tr\u1ecdng \u0111\u1ed1i v\u1edbi kh\u1ea3 n\u0103ng \u0111i\u1ec1u h\u00f2a cortisol. H\u00e0nh \u0111\u1ed9ng vi\u1ebft ra l\u00e0m ch\u1eadm qu\u00e1 tr\u00ecnh x\u1eed l\u00fd tinh th\u1ea7n v\u00e0 t\u0103ng c\u01b0\u1eddng tr\u00ed nh\u1edb c\u1ea3m x\u00fac.<\/p>\n
Vi\u1ec7c ng\u00e2n nga k\u00edch th\u00edch d\u00e2y th\u1ea7n kinh ph\u1ebf v\u1ecb, m\u1ed9t y\u1ebfu t\u1ed1 ch\u00ednh trong vi\u1ec7c v\u00f4 hi\u1ec7u h\u00f3a ph\u1ea3n \u1ee9ng c\u0103ng th\u1eb3ng. H\u00e0nh \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n n\u00e0y, ch\u1eb3ng h\u1ea1n nh\u01b0 h\u00e1t th\u1ea7m trong khi l\u00e0m vi\u1ec7c nh\u00e0, s\u1ebd \u0111i\u1ec1u h\u00f2a c\u1ea3 c\u01a1 th\u1ec3 v\u00e0 n\u00e3o b\u1ed9 c\u1ee7a b\u1ea1n.<\/p>\n
The post C\u0103ng th\u1eb3ng qu\u00e1, l\u00e0m sao \u0111\u1ec3 gi\u1ea3m \u0111\u00e2y?<\/a> appeared first on Saigon Nh\u1ecf<\/a>.<\/p>\n \u00a0<\/p>","protected":false},"excerpt":{"rendered":" C\u0103ng th\u1eb3ng l\u00e0 m\u1ed9t qu\u00e1 tr\u00ecnh sinh l\u00fd h\u1eefu h\u00ecnh v\u1edbi c\u00e1c t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp l\u00ean c\u01a1 th\u1ec3, ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c \u0111i\u1ec1u ph\u1ed1i b\u1edfi cortisol, hormone g\u00e2y ra c\u1ea3m x\u00fac n\u00e0y c\u1ee7a c\u01a1 th\u1ec3. May m\u1eafn thay, vi\u1ec7c k\u1ebft h\u1ee3p c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ee5 th\u1ec3 h\u00e0ng ng\u00e0y s\u1ebd l\u00e0m gi\u1ea3m \u0111\u00e1ng k\u1ec3 nh\u1eefng kho\u1ea3nh …<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-57381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/57381","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"}],"author":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/comments?post=57381"}],"version-history":[{"count":0,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/posts\/57381\/revisions"}],"wp:attachment":[{"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/media?parent=57381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/categories?post=57381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vietvalley.com\/en\/wp-json\/wp\/v2\/tags?post=57381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}