{"id":22106,"date":"2019-04-15T17:00:21","date_gmt":"2019-04-15T15:00:21","guid":{"rendered":"http:\/\/intervista.al\/web\/?p=22106"},"modified":"2019-04-15T15:27:02","modified_gmt":"2019-04-15T13:27:02","slug":"%ef%bb%bfsi-ta-luftosh-stresin-pa-ilace","status":"publish","type":"post","link":"https:\/\/intervista.al\/web\/2019\/04\/%ef%bb%bfsi-ta-luftosh-stresin-pa-ilace\/","title":{"rendered":"\ufeffSi ta luftosh stresin pa ila\u00e7e?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>N\u00ebse e njeh stresin, mund edhe ta evitosh. Si? Duke b\u00ebr\u00eb nj\u00eb seri ushtrimesh antistres p\u00ebr mendjen dhe trupin\u2026<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Sy t\u00eb skuqur, dhimbje barku, dhimbje koke, rrahje zemre t\u00eb p\u00ebrshpejtuara?<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em> Ankthi po b\u00ebhet shoku i p\u00ebrditsh\u00ebm i dit\u00ebve tona. <\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Para se t\u2019i drejtohesh mjekut ose t\u00eb dor\u00ebzohesh, apliko n\u00eb jet\u00ebn t\u00ebnde k\u00ebto sjellje q\u00eb do t\u00eb t\u00eb ndihmojn\u00eb t\u00eb jetosh m\u00eb mir\u00eb, q\u00eb nga ushtrimet psiko-fizike e deri te praktikat relaksuese, si p\u00ebr shembull, nj\u00eb banj\u00eb me uj\u00eb t\u00eb ngroht\u00eb me krip\u00ebra dhe \u00e7aj qet\u00ebsues para gjumit. N\u00eb k\u00ebt\u00eb shkrim do t\u00eb gjeni k\u00ebshilla p\u00ebr nj\u00eb jet\u00eb t\u00eb rregullt e t\u00eb sh\u00ebndetshme, duke filluar nga ngr\u00ebnia, tek or\u00ebt e gjumit, p\u00ebr t\u00eb kaluar m\u00eb pas edhe te ndonj\u00eb l\u00ebshim q\u00eb i b\u00ebn vetes, si p\u00ebr shembull masazhi dhe \u00e7okollata&#8230;<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kura<\/strong><strong> e \u00e7okollat\u00ebs<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cbsht\u00eb e v\u00ebrtet\u00eb; disa her\u00eb, terapia e \u00e7okollat\u00ebs mb\u00ebshtetet edhe nga mjek\u00ebt,\np\u00ebr shembull p\u00ebr ata q\u00eb kan\u00eb munges\u00eb energjish dhe kan\u00eb nevoj\u00eb p\u00ebr nj\u00eb \u201cinjeksion\u201d\nkalorik p\u00ebr t\u00eb ngritur moralin e tyre. Kini parasysh p\u00ebrb\u00ebr\u00ebsit e \u00e7okollat\u00ebs:\nMagnezi, relaksues i fuqish\u00ebm dhe antistres, feniletilamina q\u00eb funksionon si\nantidepresiv dhe sheqernat q\u00eb, s\u00eb bashku me triptofanin, pak\u00ebsojn\u00eb ankthin dhe\nshtojn\u00eb humorin e mir\u00eb. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objektet antistres<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ato jan\u00eb krijuar apostafat p\u00ebr ta b\u00ebr\u00eb jet\u00ebn m\u00eb t\u00eb leht\u00eb dhe p\u00ebr t\u00eb leht\u00ebsuar\nlodhjen e mendjes. Jan\u00eb objekte antistres t\u00eb propozuara n\u00eb variacione t\u00eb\nndryshme, q\u00eb nga kafsh\u00ebza klasike prej gome q\u00eb shtr\u00ebngohet n\u00eb dor\u00eb, deri te\nmini masazhuesit dhe difuzor\u00ebt (shp\u00ebrndar\u00ebsit) e tingujve, ngjyra dhe parfume\nrelaksuese. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Joga<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ti e dije se t\u00eb ndihmonte p\u00ebr t\u00eb rigjetur mir\u00ebqenien psiko-fizike, por nuk\nke gjetur kurr\u00eb koh\u00ebn dhe forcat p\u00ebr t\u2019u regjistruar n\u00eb nj\u00eb kurs joge. Mund ta\nfillosh nga disa ushtrime t\u00eb thjeshta, q\u00eb praktikohen n\u00eb sht\u00ebpi. \u00cbsht\u00eb e\nthjesht\u00eb, mund t\u2019i gjesh n\u00eb internet, mjafton t\u2019i k\u00ebrkosh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ushqim i ekuilibruar<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jan\u00eb t\u00eb shumta ushqimet q\u00eb t\u00eb ndihmojn\u00eb, q\u00eb nga m\u00ebngjesi, deri n\u00eb dark\u00eb. \u00cbsht\u00eb\nthelb\u00ebsore t\u00eb hash me mas\u00eb dhe t\u00eb mos e teprosh, duke kap\u00ebrcyer vaktet dhe as\nduke e tepruar me vakte t\u00eb bollshme, q\u00eb m\u00eb pas e ke t\u00eb v\u00ebshtir\u00eb t\u2019i tret\u00ebsh. Nj\u00eb\ndiet\u00eb e ekuilibruar me baz\u00eb drith\u00ebrash n\u00eb m\u00ebngjes, fruta paradite dhe pasdite,\nvakte t\u00eb lehta me baz\u00eb mishi t\u00eb bardh\u00eb, ose peshk, me sasin\u00eb e duhur t\u00eb\nkarbohidrateve, do t\u00eb t\u00eb mbajn\u00eb larg nga lodhja (dhe humori i keq) e nga krizat\ne uris\u00eb nervore. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Gjumi riparues<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cbsht\u00eb provuar se gjumi \u00ebsht\u00eb nj\u00eb nga kurat m\u00eb t\u00eb mira p\u00ebr t\u00eb mbajtur n\u00ebn\nkontroll stresin dhe ankthin. Sa m\u00eb shum\u00eb t\u00eb flesh (minimumi 6 or\u00eb, maksimumi 9\nor\u00eb), aq m\u00eb pak je i ekspozuar ndaj rreziqeve t\u00eb depresionit dhe shqet\u00ebsimeve t\u00eb\nmendjes. P\u00ebrve\u00e7 k\u00ebsaj, studimet e fundit kan\u00eb treguar se pik\u00ebrisht gjat\u00eb or\u00ebve\nt\u00eb nat\u00ebs, truri gjen zgjidhje dhe stimuj pozitiv\u00eb ndaj problemeve t\u00eb hasura\ngjat\u00eb dit\u00ebs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ushtrime shtriqjeje<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ushtrimet e shtriqjes s\u00eb muskujve ndikojn\u00eb n\u00eb m\u00ebnyr\u00eb terapeutike p\u00ebr t\u00eb\nluftuar kontraksionet e pavullnetshme t\u00eb trupit dhe kund\u00ebr traumave t\u00eb vogla t\u00eb\nky\u00e7eve. P\u00ebrve\u00e7 ushtrimeve klasike t\u00eb t\u00ebrheqjes, ja nj\u00eb ushtrim q\u00eb mund ta\npraktikosh kudo dhe n\u00eb \u00e7do moment t\u00eb dit\u00ebs: N\u00eb pozicionin ulur, zgjat trupin\nderisa t\u00eb takosh majat e k\u00ebmb\u00ebve me duar, duke nxjerr\u00eb frym\u00ebn, ndalo p\u00ebr disa\nsekonda dhe pastaj ngrihu duke marr\u00eb frym\u00eb thell\u00eb e duke e p\u00ebrs\u00ebritur ushtrimin\ndisa her\u00eb. Do t\u00eb t\u00eb fal\u00ebnderoj\u00eb shpina, vendi ku shpesh grumbullohen t\u00eb gjitha\ntensionet. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tani, merr frym\u00eb!<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00ebr t\u00eb l\u00ebn\u00eb pas nj\u00eb dit\u00eb t\u00eb v\u00ebshtir\u00eb, nganj\u00ebher\u00eb \u00ebsht\u00eb e nevojshme t\u00eb\nfillosh nga thelb\u00ebsorja: T\u00eb ndryshosh ritmin e frym\u00ebmarrjes. Ja disa ushtrime t\u00eb\nthjeshta q\u00eb mund t\u00eb riekuilibrojn\u00eb nj\u00eb frym\u00ebmarrje t\u00eb p\u00ebrshpejtuar. Kur t\u00eb jesh\nshtrir\u00eb me shpin\u00eb, ndiq nj\u00eb seri ushtrimesh frym\u00ebmarrjesh dhe frym\u00ebnxjerrjesh t\u00eb\nthella, duke v\u00ebn\u00eb duart te kafazi i kraharorit, m\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb ndjek\u00ebsh fazat\ne frym\u00ebmarrjes. Alternoje duke i spostuar duart n\u00eb zon\u00ebn e barkut, duke\nimagjinuar se po e transferon ndjesin\u00eb e r\u00ebndes\u00ebs nga thell\u00ebsia deri te goja e\nduke e nxjerr\u00eb, fal\u00eb nj\u00eb vale frym\u00ebmarrje-frym\u00ebnxjerrjeje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bim\u00ebt p\u00ebr t\u00eb luftuar ankthin<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Simptomat e dukshme t\u00eb stresit: Thonjt\u00eb e ngr\u00ebn\u00eb, frym\u00ebmarrje e shkurt\u00ebr,\nspazma n\u00eb bark, marrje mendsh. N\u00eb periudhat e stresit t\u00eb fort\u00eb \u00ebsht\u00eb mir\u00eb t\u00eb\nmbrohesh duke p\u00ebrdorur kurat natyrale t\u00eb dobishme p\u00ebr t\u00eb leht\u00ebsuar stresin,\npara se t\u00eb marr\u00ebsh ila\u00e7e gjumi, kund\u00ebr stresit ose gj\u00ebra t\u00eb tjera. Bim\u00ebt jan\u00eb\nnj\u00eb ndihm\u00eb e vlefshme p\u00ebr t\u00eb eliminuar disa probleme. Nd\u00ebr bim\u00ebt me aft\u00ebsi qet\u00ebsuese,\nmelisa ndihmon n\u00eb relaksimin e muskujve, n\u00eb rastin e spazmave t\u00eb zorr\u00ebve dhe\nshqet\u00ebsimeve t\u00eb tjera gastrointestinale. P\u00ebrve\u00e7 lules s\u00eb saj t\u00eb dashur, lavanda\nka nj\u00eb parfum me aft\u00ebsi qet\u00ebsuese shum\u00eb t\u00eb p\u00ebrdorur, si n\u00eb masazhe, ashtu edhe\nn\u00eb esencat p\u00ebr mjedisin. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u00ebrdorni \u00e7ajin<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dihet se \u00e7ajrat e k\u00ebtij lloji stimulojn\u00eb mbrojtjen natyrale t\u00eb trupit kund\u00ebr\ntensioneve t\u00eb natyrave t\u00eb ndryshme. Para se t\u00eb\nflesh n\u00eb dark\u00eb, p\u00ebr t\u00eb evituar zgjimet nat\u00ebn ose munges\u00ebn e gjumit, pi nj\u00eb \u00e7aj\nme lulesahati t\u00eb thar\u00eb, lulebliri dhe kamomil. P\u00ebrgatit nj\u00eb \u00e7aj me nj\u00eb lug\u00eb t\u00eb\nk\u00ebsaj p\u00ebrzierjeje, l\u00ebre 5 minuta n\u00eb 150 ml uj\u00eb t\u00eb valuar, pastaj filtroje dhe\npije.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Banj\u00eb e nxeht\u00eb me krip\u00ebra<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cbsht\u00eb gjithmon\u00eb nj\u00eb ide e mir\u00eb t\u00eb p\u00ebrgatit\u00ebsh nj\u00eb vask\u00eb me uj\u00eb t\u00eb nxeht\u00eb,\nmegjith\u00ebse shpesh, ritmet e jet\u00ebs s\u00eb p\u00ebrditshme na imponojn\u00eb nj\u00eb dush t\u00eb shpejt\u00eb.\nMegjithat\u00eb, pak\u00ebnaq\u00ebsit\u00eb e nj\u00eb dite t\u00eb v\u00ebshtir\u00eb treten shum\u00eb m\u00eb leht\u00eb n\u00eb ujin e\nnxeht\u00eb t\u00eb vask\u00ebs, t\u00eb rrethuar nga drita e mpak\u00ebt e qirinjve me arom\u00eb t\u00eb mir\u00eb, p\u00ebr\nt\u00eb l\u00ebn\u00eb pas tensionet e grumbulluara. P\u00ebrve\u00e7se pastron trupin, banjoja e nxeht\u00eb\nsh\u00ebrben edhe p\u00ebr t\u00eb pastruar shqisat me aleat\u00ebt e duhur: Muzik\u00ebn e but\u00eb,\navullin dhe krip\u00ebrat me vajrat esenciale p\u00ebr t\u2019i tretur n\u00eb vask\u00eb, me aroma\nlulesh (lavanda, jasemini) ose frutash (mandarin\u00eb, portokalle, limon\u00eb), p\u00ebr t\u00eb\nrigjetur humorin e mir\u00eb. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u00ebse e njeh stresin, mund edhe ta evitosh. Si? Duke b\u00ebr\u00eb nj\u00eb seri ushtrimesh antistres p\u00ebr mendjen dhe trupin\u2026 Sy t\u00eb skuqur, dhimbje barku, dhimbje koke, rrahje zemre t\u00eb p\u00ebrshpejtuara? Ankthi po b\u00ebhet shoku i p\u00ebrditsh\u00ebm i dit\u00ebve tona. Para se t\u2019i drejtohesh mjekut ose t\u00eb dor\u00ebzohesh, apliko n\u00eb jet\u00ebn t\u00ebnde k\u00ebto sjellje q\u00eb do [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":22107,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[2354],"class_list":["post-22106","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet","tag-stres"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/22106","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=22106"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/22106\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/22107"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=22106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=22106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=22106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}