ILLLL - Live Longer
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Mayelana nalolu hlelo lokusebenza
Awudingi omunye umkhondo wemikhuba. Udinga imikhuba efanele.
I-ILLLL ilandelela imikhuba eyi-6 yansuku zonke ngobufakazi obuqinile besayensi bokwandisa isikhathi sakho sokuphila nokuthuthukisa impilo yakho. Akukho ukungcola. Akukho sigaba sekhwalithi ephezulu. Akukho ukuqoqwa kwedatha. Imikhuba ebalulekile kuphela.
IMIKHUBA EYI-6
🫁 UKUPHEFUMULA
Imizuzu emi-5 yokuphefumula okuhlelekile yehlisa i-cortisol, inyuse i-HRV, futhi idlula ukuzindla ukuze kuncishiswe ukukhathazeka. Ucwaningo lwaseStanford, 2023.
☀️ UKUKHANYA KWASEKUSENI
Imizuzu eyi-10-30 yokukhanya kwelanga ibeka iwashi lakho le-circadian, inyuse i-serotonin, futhi isebenza kahle njengemithi yokucindezeleka kwemizwa. I-JAMA Psychiatry, 2016.
🥗 UKUDLA OKUNEMPILO
Ipuleti elilinganiselayo linciphisa ingozi yokucindezeleka ngo-33% kanye nesifo senhliziyo ngo-30%. Isivivinyo se-SMILES sibonise ukuthi izinguquko zokudla zodwa zingabuyisela emuva ukucindezeleka.
😴 UKULALA
Ubuchopho bakho bususa imfucuza enobuthi ngesikhathi sokulala okujulile. Ngaphansi kwamahora ayi-7 kuphakamisa ukufa ngo-13%. Ubusuku obubodwa obubi bunciphisa ukulawulwa kwemizwa ngo-60%.
🏃 UKUZIVIVINYA
Ukungenelela okungu-#1 kokuphila isikhathi eside. Imizuzu eyi-11 yokuhamba nsuku zonke inciphisa ingozi yokufa ngaphambi kwesikhathi ngo-23%. Kusebenza kangcono kune-SSRIs yokucindezeleka. BMJ, 2024.
🙏 UKUBONGA
Ukubhala izinto ezintathu ezithile nsuku zonke kuvuselela i-prefrontal cortex yakho. Ukuthuthuka okungu-10-25% enhlalakahleni. Izinguquko ze-neural ezilinganiswayo ezihlala izinyanga.
KUNGANI KUNGENA
→ Umthombo ovulekile futhi mahhala ngokuphelele. Akukho okubhaliselwe. Akukho ukuthenga ngaphakathi nohlelo. Nanini.
→ Idatha yakho ayilokothi ishiye idivayisi yakho. Akukho ukuhlaziya. Akukho ukulandelela.
→ Akukho akhawunti edingekayo. Vula uhlelo lokusebenza bese uqala.
→ Yonke imikhuba esekelwa ucwaningo olubuyekezwe ontanga olunezihloko ezigcwele ongazifunda.
→ Landelela imigqa, buka amashadi enqubekela phambili, bese ubona imephu yakho yokushisa yonyaka.
→ Engeza imikhuba yakho yangokwezifiso eceleni kwesithupha esiyinhloko.
→ Itholakala ngezilimi ezingaphezu kuka-20.
→ Isebenza ungaxhunyiwe ku-inthanethi. Ayikho i-inthanethi edingekayo.
→ Izindlela ezinhle zobumnyama nokukhanya.
Igama lisho konke: Ngizophila Isikhathi Eside. Yilande. Yakha imikhuba. Phila isikhathi eside.
I-ILLLL ilandelela imikhuba eyi-6 yansuku zonke ngobufakazi obuqinile besayensi bokwandisa isikhathi sakho sokuphila nokuthuthukisa impilo yakho. Akukho ukungcola. Akukho sigaba sekhwalithi ephezulu. Akukho ukuqoqwa kwedatha. Imikhuba ebalulekile kuphela.
IMIKHUBA EYI-6
🫁 UKUPHEFUMULA
Imizuzu emi-5 yokuphefumula okuhlelekile yehlisa i-cortisol, inyuse i-HRV, futhi idlula ukuzindla ukuze kuncishiswe ukukhathazeka. Ucwaningo lwaseStanford, 2023.
☀️ UKUKHANYA KWASEKUSENI
Imizuzu eyi-10-30 yokukhanya kwelanga ibeka iwashi lakho le-circadian, inyuse i-serotonin, futhi isebenza kahle njengemithi yokucindezeleka kwemizwa. I-JAMA Psychiatry, 2016.
🥗 UKUDLA OKUNEMPILO
Ipuleti elilinganiselayo linciphisa ingozi yokucindezeleka ngo-33% kanye nesifo senhliziyo ngo-30%. Isivivinyo se-SMILES sibonise ukuthi izinguquko zokudla zodwa zingabuyisela emuva ukucindezeleka.
😴 UKULALA
Ubuchopho bakho bususa imfucuza enobuthi ngesikhathi sokulala okujulile. Ngaphansi kwamahora ayi-7 kuphakamisa ukufa ngo-13%. Ubusuku obubodwa obubi bunciphisa ukulawulwa kwemizwa ngo-60%.
🏃 UKUZIVIVINYA
Ukungenelela okungu-#1 kokuphila isikhathi eside. Imizuzu eyi-11 yokuhamba nsuku zonke inciphisa ingozi yokufa ngaphambi kwesikhathi ngo-23%. Kusebenza kangcono kune-SSRIs yokucindezeleka. BMJ, 2024.
🙏 UKUBONGA
Ukubhala izinto ezintathu ezithile nsuku zonke kuvuselela i-prefrontal cortex yakho. Ukuthuthuka okungu-10-25% enhlalakahleni. Izinguquko ze-neural ezilinganiswayo ezihlala izinyanga.
KUNGANI KUNGENA
→ Umthombo ovulekile futhi mahhala ngokuphelele. Akukho okubhaliselwe. Akukho ukuthenga ngaphakathi nohlelo. Nanini.
→ Idatha yakho ayilokothi ishiye idivayisi yakho. Akukho ukuhlaziya. Akukho ukulandelela.
→ Akukho akhawunti edingekayo. Vula uhlelo lokusebenza bese uqala.
→ Yonke imikhuba esekelwa ucwaningo olubuyekezwe ontanga olunezihloko ezigcwele ongazifunda.
→ Landelela imigqa, buka amashadi enqubekela phambili, bese ubona imephu yakho yokushisa yonyaka.
→ Engeza imikhuba yakho yangokwezifiso eceleni kwesithupha esiyinhloko.
→ Itholakala ngezilimi ezingaphezu kuka-20.
→ Isebenza ungaxhunyiwe ku-inthanethi. Ayikho i-inthanethi edingekayo.
→ Izindlela ezinhle zobumnyama nokukhanya.
Igama lisho konke: Ngizophila Isikhathi Eside. Yilande. Yakha imikhuba. Phila isikhathi eside.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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