Rerusa Marwadzo ekukwira bhasikoro kuburikidza neNeurology

Nzira yekukunda sei marwadzo paunenge uchikwira bhasikoro? Ndiani asati ambonzwa kurwadziwa pabhasikoro remugomo?

(Zvichida munhu asati ambonzwa kurwadziwa, asi munyaya iyi, iyi ndiyo mamiriro anonzi congenital analgesia, umo munhu anogona kuzvikuvadza pachake asingatombozvizivi!)

Tinofanira kuteerera kumarwadzo aya here kana kuti kuakunda? Zvinorevei?

Tsika yekuchovha bhasikoro nemitambo kazhinji inokonzeresa maitiro akati wandei ehomoni.

Semuenzaniso, tinowana endorphins (mahomoni ekurovedza muviri) anoita basa rinokosha. Zvinogadzirwa nehuropi. Vakanga vachangobva kuwanikwa munzvimbo dzehuropi dzinogadzira izvo zvinonzi nociception (pfungwa yekukurudzira inokonzera kurwadziwa).

Isu tinokwanisa kukodzera endorphin seyakagadzika antibody inoburitswa panguva yekurovedza muviri.

Iyo yakanyanya kusimba basa racho, iyo yakanyanya kusunungurwa uye inokonzera manzwiro ekugutsikana, dzimwe nguva kusvika pamwero wekuti mutambi anova "akapindwa muropa".

Isu tinowanawo serotonin, dopamine, uye adrenaline: neurotransmitters inonyaradza marwadzo uye inopa pfungwa yekugara zvakanaka. Kunzwa kwemarwadzo mumumhanyi uye asiri mutambi kunonzwa zvakasiyana.

Inoshandurwa nekugona kuzvipfuura. Maererano naLance Armstrong, "Kurwadza ndekwenguva pfupi, kuramba kunogara."

Nyaya dzakawanda dzinotaura nezvekuita uye dzinorumbidza vamwe vatambi vaiziva kukunda kurwadziwa kwavo. Vakarurama here?

Kudzidzira kunodzidzisa vatambi kuti vawedzere kukwanisa kwavo, nokuti mumitambo yemitambo pane nguva dzose kurwadziwa. Inogonawo kuva chiratidzo chekurwadziwa kwemuviri nyore kana kufanotaura kwekukuvara kwakanyanya. Marwadzo chiratidzo chinonyevera chinoda kuteererwa nekunzwisiswa.

Pain uye neurobiology

Iyo analgesic effect yemarwadzo, ndiko kuti, kukwanisa marwadzo ekuderedza marwadzo, yakaonekwa mukutsvakurudza neurobiological.

Mhedzisiro iyi inogona kugara kune zvinopfuura kungoitwa zvemuviri.

Izvi zvakaratidzwa munguva pfupi yapfuura mune chidzidzo cheAustralia (Jones et al., 2014) umo vatori vechikamu vakakumbirwa kuita zvikamu zvitatu zvebhasikoro zvemukati pavhiki.

Vatsvakurudzi vakayera kunzwa kwemarwadzo muvanhu vakuru ve24.

Hafu yaava vanhu vakuru vairangarirwa kuva vanoshingaira, ndiko kuti, vakabvuma kutora rutivi mupurogiramu yokurovedza muviri. Imwe hafu yainzi yakanga isingachaiti basa. Chidzidzo chacho chakatora mavhiki matanhatu.

Vatsvakurudzi vakacherechedza matanho maviri:

• kurwadziwa chikumbaridzo, icho chinotarirwa neicho icho munhu anonzwa kurwadziwa
• marwadzo ekushivirira chikumbaridzo apo marwadzo anova asingatsungiririki.

Izvi zvikumbaridzo zviviri zvinogona kusiyana zvikuru kubva kune mumwe munhu kuenda kune anotevera.

Varwere vakapiwa marwadzo ekudzvinyirira pasinei nokuti vakanyoreswa purogiramu yekurovedza muviri (boka rinoshanda) kana kwete (boka risingaiti).

Kurwadza uku kwaiitwa vasati vadzidziswa uye mavhiki e6 mushure mekudzidziswa.

Zvigumisiro zvakaratidza kuti zvikumbaridzo zvinorwadza zvevashandi vanozvipira ve12 zvakashanduka, nepo zvikumbaridzo zvevashandi ve12 vasina kushanda hazvina kuchinja.

Mune mamwe mazwi, vadzidzi vakadzidziswa sezviri pachena vachiri kunzwa kurwadziwa kunokonzerwa nekumanikidzwa, asi vakave vanoshivirira uye vakawedzera kushivirira pazviri.

Munhu wose ane chikumbaridzo chake chekushivirira, maonero ekurwadziwa nguva dzose anonyanya kuzviisa pasi, uye munhu wose anofanira kuzviziva pachake maererano neruzivo rwake, chiyero chekudzidzira uye ruzivo rwake.

Marwadzo anodzorwa sei?

Ongororo dzinoverengeka dzakaona "matrix" yekurwadziwa iyo inogadziriswa mukupindura kune inokuvadza mumuviri kukurudzira. Boka rekutsvakurudza reINSERM (Garcia-Larrea & Peyron, 2013) rakaisa mhinduro muzvikamu zvitatu zvakakosha:

• nociceptive matrix
• 2nd order matrix
• 3nd order matrix

Kutsanangura matrix iyi kunotibatsira kunzwisisa maitiro ekugadzirisa marwadzo.

Schematic inomiririra yemarwadzo matrix uye mazinga matatu ekubatanidzwa (naBernard Laurent, 3 yo, zvichibva pamuenzaniso wakagadzirwa naGarcía-Larrea naPeyron, 2013).

Mitsanangudzo:

• CFP (prefrontal cortex),
• KOF (orbito-frontal cortex),
• CCA (anterior cingulate cortex),
• primary somato-sensory cortex (SI),
• yechipiri somatosensory cortex (SII),
• insula antérieure (island ant),
• insula postérieure

Kurwadziwa kwekuedza kunoshandisa nzvimbo dzekumiririra somatic (Fig. 1), kunyanya nzvimbo yekutanga somatosensory (SI) iri munzvimbo yedu yeparietal lobe uye apo muviri unomiririrwa pamepu yeuropi.

Chikamu chechipiri somatosensory parietal region (SII) uye kunyanya posterior insula inotonga data yepanyama yekukurudzira: iyi inonzwisisika yekusarura kuongororwa inobvumira marwadzo kuwanikwa uye akakodzera kugadzirira mhinduro yakakodzera.

Iyi "primary" uye "somatic" nhanho yematrix inowedzerwa nemota level, apo mota cortex inotitendera kuti tipindure, semuenzaniso nekudzosa ruoko rwedu patinozvipisa. Chikamu chechipiri chematrix chinonyanya kubatanidzwa kupfuura chikamu chekutanga, uye chinosanganiswa nekutambura kwakanyanya: maitiro e anterior insular part uye anterior cingulate cortex (Fig. 1) yakaenzana nekusagadzikana kunonzwa panguva yekurwadziwa.

Idzi nzvimbo dzimwe chetedzo dzinotapurwa apo tinozvifungidzira timene tiri mumarwadzo kana kuti apo tinoona munhu anorwara. Iyi cingulate mhinduro inotarirwa nemiganhu kunze kwemaitiro emuviri ekurwadziwa: kutarisa uye kutarisira.

Pakupedzisira, tinogona kuziva chikamu chechitatu che fronto-limbic matrix inobatanidzwa mukugadzirisa kwepfungwa uye manzwiro ekurwadziwa.

Muchidimbu, isu tine "somatic" level, "emotional" level, uye yekupedzisira nhanho yekutonga.

Aya mazinga matatu akabatana, uye kune kudzora, kutenderera kwedunhu kunogona kudzvanyirira kunzwa kwepanyama kwemarwadzo. Nekudaro, iyo "somatic" nzira dzinogona kugadziridzwa neinodzika braking system.

Iyi inhibitory system inonyanya kuita chiito chayo kuburikidza ne endorphins. Iyo yepakati relays yeiyi inodzika dunhu inosanganisira, pakati pevamwe, iyo yepamberi cortex uye anterior cingulate cortex. Kuita iyi inhibitory kudzika system kunogona kutibatsira kudzora marwadzo edu.

Mune mamwe mazwi, isu tose tinonzwa kurwadziwa, asi tinokwanisa kuisunungura tichishandisa nzira dzakasiyana-siyana dzekunzwisisa uye kugadzirisa mafungiro.

Nzira yekugadzirisa sei marwadzo?

Ndeapi mamwe matipi e "kupfuudza piritsi" pasina doping, pasina mishonga

Exercise

Sezvatakamboona, munhu ari kuekisesaiza anonzwa achirwadziwa zvishoma pane munhu asingachaiti basa.

Mutambi anodzidzira anotoziva nhamburiko dzake. Zvisinei, kana munhu achiziva nguva isati yasvika kutanga kwemarwadzo, nzvimbo dzakawanda dzehuropi dzakatarisana (primary somatosensory cortex, anterior cingulate cortex, islet, thalamus) yatove yakaratidza kuwedzera kwekuita kana ichienzaniswa nechikamu chekuzorora (Ploghaus et al., 1999) )

Nemamwe mashoko, kana munhu achifunga kuti kurwadziwa kwake kuchanyanya, achanyanya kunetseka uye kurwadziwa kwakanyanya. Asi kana munhu atoziva kuti anorwadza sei, achamutarisira zviri nani, kufunganya kuchaderera, sekurwadziwa.

Kukwira bhasikoro idingindira rinozivikanwa, kana ukanyanya kurovedza muviri, kushomeka kwekuedza kunokonzera kuoma kana kuneta. Zvinova nyore kudzidzira.

Nzwisisa kurwadziwa kwako

Takazvitaura, tinozvidzokorora zvakare, kuitira kuti hunyengeri uhu hutore zvose zvahunoreva. Mumashoko aArmstrong, "marwadzo ndeenguva pfupi, kuzvipira kunogara nokusingaperi." Marwadzo anowedzera kushivirira kana zvichitibvumira kuzadzisa chinangwa chinoenderana nezvishuvo zvedu, semuenzaniso, kana ichipa pfungwa yekuti isu tiri chikamu che "elite", chakasarudzika. Pano kurwadziwa hakusi ngozi, uye simba rekudzivirira uye kuderedza rinonzwika.

Semuenzaniso, kutsvagisa kwakagadzira fungidziro yekuti vanozvipira vanogona kumisa marwadzo kana kunyatso kumisa. Zvinonyanya kukosha, pasinei nokuti kutonga uku ndekwechokwadi kana kufungidzira, vanyori vakawana kuderera kwebasa rehuropi munzvimbo dzinodzora kunzwa kwemarwadzo emuviri uye kuwedzera kwekuita mu ventro-lateral prefrontal cortex, nzvimbo ye frontal lobe inoratidzika kudzora pasi. braking system. (Wiech et al., 2006, 2008).

Kusiyana neizvi, zvimwe zvidzidzo (Borg et al., 2014) zvakaratidza kuti kana tikaona marwadzo seane ngozi, tinozviona zvakanyanya.

Endesa pfungwa dzake

Kunyange zvazvo kurwadziwa kuchidudzirwa sechiratidzo cheyambiro uye nokudaro zvinokwezva kutarisa kwedu, zvinogoneka kuvhiringidza kubva pakunzwa uku.

Kuedza kwakasiyana-siyana kwesayenzi kwakaratidza kuti kuedza kwekuziva, kwakadai sekuverenga kwepfungwa kana kuisa pfungwa pane imwe manzwiro kunze kwekurwadziwa, kunogona kuderedza basa munzvimbo dzakasiyana-siyana dzemarwadzo uye kuwedzera kusimba kwekubatana nematunhu ekurwadziwa. Iyo inodzika marwadzo ekudzora system, zvakare inotungamirira mukuderera kwekurwadziwa kwakanyanya (Bantick et al., 2002).

Pabhasikoro, izvi zvinogona kushandiswa panguva yekukwira kwakanyanya kana kushanda nesimba, kana panguva yekudonha nekukuvadzwa, uchimirira rubatsiro, kana kazhinji kana iwe ugere muchigaro kwenguva yakareba pakutanga kwemwaka. inova inorema (nekuda kwekukanganwa kushandisa barrier balm?).

Kuteerera mumhanzi

Kuteerera mimhanzi kunogona kukubatsira kubvisa pfungwa dzako pamarwadzo paunenge uchisimbisa muviri. Tatotsanangura kuti nzira yekuvhiringidza iyi chii. Asi zvakare, kuteerera mimhanzi kunogona kugadzira hunhu hwakanaka. Zvisinei, mafungiro anokanganisa maonero atinoita marwadzo. Emotional regulation inoratidzika kunge inokanganisa ventro-lateral prefrontal cortex, sezvatakangotaura.

Mukuwedzera, chidzidzo (Roy et al., 2008) chakaratidza kuti kuramba marwadzo ekupisa kwakawedzera pakuteerera mimhanzi inofadza kana ichienzaniswa nemimhanzi ine chirevo chisina kunaka kana kunyarara. Vatsvagiri vanotsanangura kuti mimhanzi ichava neanalgesic mhedzisiro nekuburitsa maopioid senge morphine. Mukuwedzera, manzwiro anogadzirwa nekuteerera mimhanzi anoita nzvimbo dzeuropi dzinobatanidzwa mukugadzirisa marwadzo, zvakadai seamygdala, prefrontal cortex, cingulate cortex, uye iyo yose limbic system, kusanganisira mitemo yedu yemanzwiro (Peretz, 2010).

Zvekukwira bhasikoro panguva yekushanda kwakanyanya, tora mahedhifoni ako uye ridza mimhanzi yaunofarira!

Fungisisa

Migumisiro inobatsira yekufungisisa pauropi iri kuwedzera kuzivikanwa. Kufungisisa kunogona kuva nyaya yebasa rekugadzirira pfungwa rinokubatsira zvirinani kubata nemarwadzo nekutarisa pazvinhu zvakanaka. Zvisinei, kuisa pfungwa pazvinhu zvakanaka, chaizvoizvo, kunokonzera mafungiro akanaka.

Kufungisisa kunogonawo kubatsira mutambi kupora kuburikidza nekuzorora uye kuzorora. Pakati pezvishandiso zvinowanzo pihwa mukugadzirira kwepfungwa, tinowanawo neurolinguistic programming (NLP), sophrology, hypnosis, kuona pfungwa, nezvimwe.

Deredza marwadzo paunenge uchikwira bhasikoro

Kune mamwe akawanda matipi ari kuwedzera kufarirwa zvino. Uyu mutemo wepfungwa uye wekuziva wekutambudzika unosimbiswa muchiedza chezvino ruzivo rweurourobiological. Zvisinei, maitiro ayo anogona kusiyana kubva kune mumwe munhu kune mumwe. Chokutanga pane zvose, zvakakosha kuti uzvizive iwe pachako kuitira kuti ushandise nzira "yakarurama". Zvakakoshawo kuti tizviongorore zvakanaka kuitira kuti tizive kuti tingamira sei munguva yemitambo, nokuti ngatirege kukanganwa kuti kurwadziwa kunogona kuva chiratidzo chekunyevera icho chinodiwa kuti tirarame.

Iwe unofanirwa kuzviziva iwe pachako uye nekuvandudza mukuita kwako kuti ushandise nzira chaiyo yekubvisa marwadzo.

Kuchovha bhasikoro ibasa rakazara remuviri, rinowedzera kusimba, uye rakanakira hutano. Kuchovha bhasikoro kunoderedza njodzi yezvirwere, kunyanya njodzi yechirwere chemoyo.

Zvisinei, kukwira bhasikoro kunonyanya kurwadza uye kwakakosha kudzivirira.

Vanogona kunyatsoonekwa kubva kune biomechanical point yekuona nekugadzirisa bhasikoro zvakanyanya sezvinobvira maererano nemaitiro e-morphological egomo bhasikoro. Zvisinei, izvi hazvizokwani. Marwadzo achauya pane imwe nguva kana imwe. Vaya vakajaira kukwira bhasikoro vanoziva marwadzo chaiwo anopararira kusvika kumagaro, mhuru, mahudyu, musana, mapepa, mawoko.

Muviri unotambura nemarwadzo, ipfungwa dzinofanirwa kudzikamisa.

Kunyanya, unoshandisa sei matipi ari pamusoro kana uchikwira bhasikoro?

Ngatipei muenzaniso chaiwo wekuteerera mimhanzi.

Unogona kukakavara kuti kupeda makumbo uchiteerera mimhanzi hakuna kuchengeteka. Aihwa! Kune vatauri vanogona kukwidzwa pabhasikoro, pachiwoko, akabatana egomo bhasikoro ngowani, kana kuti pakupedzisira mune bhonzo conduction ngowani.

Nokudaro, nzeve inogona kunzwa manzwi kubva kune zvakatipoteredza. Yakanakira panguva imwe chete yekuzvikurudzira iwe pachako panguva yekunyanya kuneta kufamba, seAtkinson et al.

Vatsvakurudzi vakaisa vatori vechikamu 16 muedzo wekushushikana.

Vaifanira kupedza maviri 10K nguva yekuedza uye pasina mimhanzi yetrance. Vamhanyi, vachiteerera mimhanzi nekukurumidza, vakawedzera kukurumidza pakuita kwavo. Kuteerera mimhanzi kwakaitawo kuti zvibvire kukanganwa nezve bout of kuneta. Mimhanzi inovhiringidza basa!

Zvisinei, vamwe vanhu kazhinji havateereri mimhanzi, havadi kuiteerera, vanonetseka nezvemimhanzi vachichovha bhasikoro, kana kuti havadi kuvhiringidza zvisikwa.

Imwe nzira ndeyekufungisisa: kufungisisa kwekufungisisa, izvo zvinoda kuunganidzwa kwekutarisisa.

Dzimwe nguva mujaho wakareba uye wehunyanzvi, saka unofanirwa kungwarira. Mikael Woods, nyanzvi yebhasikoro, anotsanangura mubvunzurudzo: “Pandinoita maekisesaizi akareruka, ndinoteerera mimhanzi, ndinotaura neshamwari. Asi mune mamwe mabasa chaiwo, ndinonyatsoisa pfungwa pane zvandinoita. Semuyenzaniso, nhasi ndakaita kuyedza nguva yekurovedza muviri, uye chinangwa cheiyo Workout yaive yekuve panguva uye kunzwa kuedza kunzwisisa zvizere zviri kuitika. "

Anotsanangura kuti anoona nzira yake panguva yenhangemutange, asi km chete pamakiromita, uye haamiriri iyo yese kamwechete. Iyi nzira inomubvumira kuti arege kukundwa ne "chiyero chebasa." Anotsanangurawo kuti anogara achiedza kugamuchira "kufunga kwakanaka."

Nzira yekufungisisa yekufungisisa yakanyatsokodzera tsika yekuchovha bhasikoro uye gomo bhasikoro kunyanya, nokuti dzimwe nguva maitiro ane ngozi emakwara anotungamirira kuhutano hwakanaka uye panguva imwe chete inofadza. Zvechokwadi, avo vanogara vachichovha mabhasikoro emakomo vanoziva kunzwa uku kwekunakidzwa kubva kune hukuru pamusoro pavo, kubva pakudhakwa kwekukurumidza, somuenzaniso, vachidzika pane imwe nzira.

Kudzidzira kuchovha bhasikoro mugomo kwakapfuma mukunzwa, uye tinogona kudzidza kuzviona nguva nenguva.

Mutyairi webhasikoro remugomo anotsinhira, achitsanangura kuti panzvimbo pokuteerera nziyo kuti akanganwe pamusoro pezvaari kuedza kuita, anonangidzira ngwariro paruzha rwemhoteredzo yake. “Chii chandinoteerera pabhasikoro remugomo? Ruzha rweTire, mhepo ichivhuvhuta munzeve pakudzika, mhepo ichivhuvhuta mumiti iri munzira kuenda kumusoro, shiri, kunyarara kunotyisa paunenge uchityaira pavhu rakanyorova zvishoma, ipapo machipisi pafuremu mushure, macrampons epadivi akanetseka kusatora ... kuputika kurira ndisati ndazorora mbongoro yangu pavhiri rekumashure, senge saguin, nekumhanya kwe60 km / h, nepo forogo inotendeuka zvishoma ... Ngowani inokwesha zvinomera zvishoma ... "

Kubva pane humbowo uhwu huchangoburwa, tinogona kutaura kuti tsika yekukwira bhasikoro yakapfuma mukunzwa uye kuti iwe unogona kudzibata kuti uderedze marwadzo ako.

Ziva mashandisiro azvo, zvinzwe, uye uchawedzera kusimba!

nezvakanyorwa

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