1. Mos b\u00ebni shum\u00eb pun\u00eb nj\u00ebher\u00ebsh<\/p>\n
Kur qent\u00eb kan\u00eb di\u00e7ka p\u00ebr t\u00eb b\u00ebr\u00eb, ata e p\u00ebrqendrojn\u00eb v\u00ebmendjen aty. Mbase edhe njer\u00ebzit duhet t\u00eb b\u00ebjn\u00eb t\u00eb nj\u00ebjt\u00ebn gj\u00eb. Studiues t\u00eb Universitetit t\u00eb Stanfordit zbuluan se ata njer\u00ebz q\u00eb nj\u00ebkoh\u00ebsisht, punojn\u00eb, shohin e-mailet dhe futen n\u00eb internet, kan\u00eb probleme me p\u00ebrqendrimin dhe kujtes\u00ebn, krahasuar me ata q\u00eb b\u00ebjn\u00eb vet\u00ebm nj\u00eb pun\u00eb. T\u00eb tjera studime kan\u00eb zbuluar se n\u00ebpun\u00ebsit, n\u00eb fakt, humbasin koh\u00eb kur b\u00ebjn\u00eb shum\u00eb gj\u00ebra nj\u00ebher\u00ebsh.
\n2. Flini gjum\u00eb gjat\u00eb dit\u00ebs
\nKafsha juaj sht\u00ebpiake nuk e kalon gjith\u00eb dit\u00ebn pa mbyllur as edhe nj\u00eb her\u00eb syt\u00eb. Ka t\u00eb dh\u00ebna q\u00eb edhe ju mund t\u00eb p\u00ebrfitoni nga seanca t\u00eb shkurt\u00ebra gjumi, ashtu si\u00e7 b\u00ebn macja juaj. Nj\u00eb studim, i b\u00ebr\u00eb me 24 mij\u00eb njer\u00ebz, ka treguar se ata q\u00eb flen\u00eb gjum\u00eb rregullisht n\u00eb drek\u00eb, kan\u00eb 37% m\u00eb pak shanse t\u00eb vdesin nga s\u00ebmundjet e zemr\u00ebs, sesa njer\u00ebzit q\u00eb flen\u00eb vet\u00ebm me raste. Seancat e shkurt\u00ebra t\u00eb gjumit mund t\u00eb shtojn\u00eb edhe v\u00ebmendjen dhe cil\u00ebsin\u00eb e pun\u00ebs.
\n3. Ecni \u00e7do dit\u00eb
\nPavar\u00ebsisht n\u00ebse keni dy apo kat\u00ebr k\u00ebmb\u00eb, ecja \u00ebsht\u00eb nj\u00eb nga m\u00ebnyrat m\u00eb t\u00eb sigurta dhe t\u00eb lehta p\u00ebr t\u00eb djegur kalori, si edhe p\u00ebr t\u00eb nxitur sh\u00ebndetin e zemr\u00ebs. Ecja e rregullt t\u00eb ndihmon gjithashtu p\u00ebr: T\u00eb luftuar depresionin, r\u00ebn\u00eb n\u00eb pesh\u00eb, ulur rrezikun e diabetit 2, ulur rrezikun p\u00ebr kancerin e gjoksit dhe zorr\u00ebs s\u00eb trash\u00eb, mbajtur kockat e forta, mbajtur mendjen e mpreht\u00eb.
\n4. Kultivoni miq\u00ebsit\u00eb
\nNjer\u00ebzit jan\u00eb kafsh\u00eb shoq\u00ebrore dhe miq\u00ebsit\u00eb jan\u00eb t\u00eb mira p\u00ebr sh\u00ebndetin. Disa studiues australian\u00eb ndoq\u00ebn 1500 njer\u00ebz t\u00eb moshuar p\u00ebr 10 vjet. Ata me m\u00eb shum\u00eb miq, kishin 22% m\u00eb pak gjasa t\u00eb vdisnin se ata me pak miq.
\n5. Jetoni momentin
\nJetoni momentin, ky \u00ebsht\u00eb nj\u00eb nga m\u00ebsimet m\u00eb t\u00eb r\u00ebnd\u00ebsishme q\u00eb ne m\u00ebsojm\u00eb nga kafsh\u00ebt tona. N\u00eb nj\u00eb studim me titull \u201cNj\u00eb mendje e hutuar, \u00ebsht\u00eb nj\u00eb mendje e palumtur\u201d, psikolog\u00ebt e Harvardit kan\u00eb nxjerr\u00eb p\u00ebrfundimin se njer\u00ebzit jan\u00eb m\u00eb t\u00eb lumtur kur b\u00ebjn\u00eb aktivitete q\u00eb e mbajn\u00eb trurin e tyre t\u00eb p\u00ebrqendruar, si seksi, apo fizkultura. N\u00ebse sjell n\u00ebp\u00ebr mend, planifikon, apo bluan me vete di\u00e7ka tjet\u00ebr, p\u00ebrve\u00e7 aktivitetit q\u00eb po kryen tani, kjo gj\u00eb minon lumturin\u00eb.
\n6. Mos mbani m\u00ebri
\nNj\u00eb pjes\u00eb e q\u00ebllimit p\u00ebr t\u00eb jetuar momentin \u00ebsht\u00eb t\u2019i l\u00ebsh t\u00eb shkuarat, t\u00eb harruara, si\u00e7 thot\u00eb populli. Hiqeni nga vetja ndjenj\u00ebn e m\u00ebrive t\u00eb vjetra dhe me siguri do t\u00eb merrni frym\u00eb m\u00eb leht\u00eb. Zem\u00ebrimi kronik thuhet se sjell probleme n\u00eb funksionimin e mushk\u00ebrive, nd\u00ebrsa falja kontribuon n\u00eb uljen e presionit t\u00eb gjakut dhe redukton ankthin. Njer\u00ebzit q\u00eb falin, kan\u00eb edhe tendenc\u00eb t\u00eb ken\u00eb nj\u00eb vet\u00ebbesim m\u00eb t\u00eb lart\u00eb.
\n7. Tregojeni mir\u00ebnjohjen…
\nOk, mbase ju nuk keni bisht, por mund t\u00eb buz\u00ebqeshni, ose ta tregoni mir\u00ebnjohjen tuaj n\u00eb nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr. Studiuesit kan\u00eb gjetur nj\u00eb lidhje t\u00eb fort\u00eb mes mir\u00ebnjohjes dhe mir\u00ebqenies son\u00eb t\u00eb p\u00ebrgjithshme. N\u00eb nj\u00eb studim, njer\u00ebzit q\u00eb mbanin ditare mir\u00ebnjohjeje, kishin q\u00ebndrime m\u00eb t\u00eb mira, b\u00ebnin m\u00eb shum\u00eb fizkultur\u00eb dhe kishin m\u00eb pak ankesa fizike.
\n8. Mbajeni gjall\u00eb kureshtin\u00eb
\nSipas nj\u00eb th\u00ebnieje popullore, \u201ckurioziteti ka vrar\u00eb macen\u201d, por kjo nuk vlen p\u00ebr njer\u00ebzit. Studimet kan\u00eb treguar se njer\u00ebzit q\u00eb jan\u00eb m\u00eb kureshtar\u00eb kan\u00eb tendenc\u00eb ta ken\u00eb m\u00eb t\u00eb zhvilluar sensin e kuptimit t\u00eb jet\u00ebs. Studime t\u00eb tjera e kan\u00eb lidhur kureshtin\u00eb me mir\u00ebqenien psikologjike dhe shtimin e njohurive e aft\u00ebsive.
\n9. Tregohuni qesharak\u00eb
\nT\u00eb qenit paksa qesharak\u00eb sjell p\u00ebrfitime t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin. Kardiolog\u00ebt e Universitetit t\u00eb Merilendit, Medical Center, kan\u00eb zbuluar nj\u00eb sens m\u00eb t\u00eb fuqish\u00ebm humori te njer\u00ebzit me zem\u00ebr t\u00eb sh\u00ebndetshme, sesa tek ata q\u00eb kishin vuajtur nga infarkti. P\u00ebrfundimi i tyre qe se \u201ce qeshura \u00ebsht\u00eb ila\u00e7i m\u00eb i mir\u00eb\u201d, sidomos kur b\u00ebhet fjal\u00eb p\u00ebr t\u00eb mbrojtur zemr\u00ebn.
\n10. B\u00ebni nj\u00eb masazh
\nFuqia e prekjes nuk \u00ebsht\u00eb e pakt\u00eb. Studiues t\u00eb Institutit t\u00eb Studimeve mbi Prekjen, n\u00eb Universitetin e Shkoll\u00ebs s\u00eb Mjek\u00ebsis\u00eb, Miami Miller, kan\u00eb zbuluar se terapia e masazhit mund t\u00eb leht\u00ebsoj\u00eb dhimbjen, t\u00eb nxis\u00eb sistemin imunitar dhe t\u00eb ndihmoj\u00eb t\u00eb mbash n\u00ebn kontroll s\u00ebmundje t\u00eb tilla kronike si\u00e7 \u00ebsht\u00eb astma dhe diabeti. Prekja e njeriut t\u00eb dashur mund t\u00eb ket\u00eb pasoja edhe m\u00eb t\u00eb fuqishme. N\u00eb nj\u00eb studim, grat\u00eb e martuara ndjenin m\u00eb pak ankth n\u00eb lidhje me k\u00ebrc\u00ebnimin e nj\u00eb shoku elektrik, kur mbanin dor\u00ebn e partnerit.
\n11. Pini uj\u00eb kur jeni t\u00eb etur
\nQent\u00eb nuk pin\u00eb pije energjetike kur vrapojn\u00eb shum\u00eb dhe shumica e njer\u00ebzve nuk ka nevoj\u00eb p\u00ebr k\u00ebt\u00eb. Gjat\u00eb nj\u00eb seance normale fizkulture, pirja e ujit \u00ebsht\u00eb m\u00ebnyra m\u00eb e mir\u00eb p\u00ebr t\u00eb qen\u00eb t\u00eb hidratuar. Uji u jep muskujve dhe indeve tuaja l\u00ebngun e nevojsh\u00ebm, pa e shtuar numrin e kalorive. Sigurohuni t\u00eb pini m\u00eb shum\u00eb gjat\u00eb dit\u00ebve t\u00eb nxehta, ose kur djersitni shum\u00eb.
\n12. Hani peshk
\nShumica e maceve do t\u2019i nd\u00ebrronin me gjith\u00eb qejf kroketat e tyre me nj\u00eb konserv\u00eb peshku ton. P\u00ebr fat, ju keni mund\u00ebsin\u00eb t\u00eb zgjidhni t\u00eb hani rregullisht peshk. Salmoni, toni, trofta dhe peshq t\u00eb tjer\u00eb me yndyr\u00eb kan\u00eb acide ynydrore omega3, q\u00eb mund t\u00eb reduktojn\u00eb rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, presionin e lart\u00eb t\u00eb gjakut dhe artritin. P\u00ebrve\u00e7 k\u00ebsaj, studiues t\u00eb Universitetit t\u00eb Rashit, kan\u00eb zbuluar se njer\u00ebzit q\u00eb han\u00eb t\u00eb pakt\u00ebn nj\u00eb her\u00eb n\u00eb jav\u00eb peshk, kan\u00eb 60% m\u00eb pak mund\u00ebsi t\u00eb vuajn\u00eb nga s\u00ebmundja e Alzhaimerit.
\n13. N\u00ebse doni dik\u00eb, tregojani
\nQent\u00eb nuk luajn\u00eb rolin e t\u00eb v\u00ebshtirit, kur duan dik\u00eb, ata ia tregojn\u00eb! Kjo \u00ebsht\u00eb nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr njer\u00ebzit q\u00eb k\u00ebrkojn\u00eb t\u00eb forcojn\u00eb marr\u00ebdh\u00ebniet e tyre. N\u00eb nj\u00eb studim t\u00eb publikuar n\u00eb SHBA, sugjerohet se gjestet e vogla, por me kuptim, mund t\u00eb ken\u00eb ndikim t\u00eb madh n\u00eb faktin se sa t\u00eb lidhur dhe t\u00eb k\u00ebnaqur ndjehen \u00e7iftet.
\n14. Lozni
\nLoja nuk \u00ebsht\u00eb vet\u00ebm p\u00ebr f\u00ebmij\u00ebt dhe kotelet. N\u00eb librin e tij \u201cLozni\u201d, profesori Stjuart Braun, shkruan se loja \u00ebsht\u00eb nj\u00eb nevoj\u00eb thelb\u00ebsore p\u00ebr njer\u00ebzit, s\u00eb bashku me gjumin dhe ngr\u00ebnien. Loja p\u00ebrmir\u00ebson inteligjenc\u00ebn, krijimtarin\u00eb, m\u00ebnyr\u00ebn e zgjidhjes s\u00eb problemeve dhe aft\u00ebsit\u00eb shoq\u00ebrore. K\u00ebshtu, pra, merrni shembull nga kafsha juaj dhe dedikojuni nj\u00eb aktiviteti q\u00eb nuk ka q\u00ebllim tjet\u00ebr ve\u00e7 zbavitjes.
\n15. Kaloni koh\u00eb n\u00eb aj\u00ebr t\u00eb past\u00ebr
\nNj\u00eb sh\u00ebtitje n\u00eb pyll mund t\u00eb jet\u00eb nj\u00eb k\u00ebnaq\u00ebsi p\u00ebr qent\u00eb, por ajo ka shum\u00eb p\u00ebrfitime edhe p\u00ebr trupin dhe trurin e njeriut. Kalimi i koh\u00ebs n\u00eb aj\u00ebr t\u00eb past\u00ebr t\u00eb b\u00ebn t\u00eb jesh n\u00eb form\u00eb, shton nivelin e vitamin\u00ebs D dhe redukton stresin. Te f\u00ebmij\u00ebt, loja jasht\u00eb \u00ebsht\u00eb e lidhur edhe me nj\u00eb shikim m\u00eb t\u00eb mir\u00eb n\u00eb distanc\u00eb, m\u00eb pak simptoma t\u00eb ADHD (f\u00ebmij\u00eb q\u00eb nuk p\u00ebrqendrohen e hiperaktiv\u00eb) dhe nj\u00eb ecuri m\u00eb t\u00eb mir\u00eb n\u00eb shkoll\u00eb.
\n16. Kujdesuni p\u00ebr veten
\nP\u00ebrve\u00e7 p\u00ebrfitimeve t\u00eb dukshme p\u00ebr sh\u00ebndetin, larja e trupit dhe e dh\u00ebmb\u00ebve ka nj\u00eb num\u00ebr efektesh pozitive n\u00eb jet\u00ebn tuaj. Higjiena e mir\u00eb personale \u00ebsht\u00eb thelb\u00ebsore p\u00ebr vet\u00ebvler\u00ebsimin. Kujdesi p\u00ebr pamjen e jashtme, t\u00eb ndihmon edhe t\u00eb gjesh e t\u00eb mbash nj\u00eb pun\u00eb.
\n17. M\u00ebsoni t\u00eb kuptoni gjuh\u00ebn e trupit
\nQent\u00eb e kan\u00eb shum\u00eb t\u00eb zhvilluar shqis\u00ebn e t\u00eb kuptuarit t\u00eb gjuh\u00ebs s\u00eb trupit t\u00eb nj\u00ebri-tjetrit, nd\u00ebrsa njer\u00ebzit, jo edhe aq. Shumica prej nesh i tregojm\u00eb emocionet tona n\u00ebp\u00ebrmjet m\u00ebnyr\u00ebs si q\u00ebndrojm\u00eb, si flasim dhe me an\u00eb t\u00eb syve, por jo t\u00eb gjith\u00eb jan\u00eb t\u00eb aft\u00eb t\u2019i lexojn\u00eb k\u00ebto shenja. Njer\u00ebzit p\u00ebrmir\u00ebsohen n\u00eb d\u00ebshifrimin e gjuh\u00ebs s\u00eb trupit, me kalimin e mosh\u00ebs.
\n18. Shtriquni shpesh
\nShtriqja ruan elasticitetin e trupit, por t\u00eb mirat e saj nuk mbarojn\u00eb me kaq. N\u00eb nj\u00eb studim 10 javor, vullnetar\u00ebt, t\u00eb cil\u00ebt nuk b\u00ebnin ushtrim tjet\u00ebr p\u00ebrve\u00e7 shtriqjes, provuan ndryshime t\u00eb v\u00ebrteta fizike. P\u00ebrve\u00e7se p\u00ebrmir\u00ebsuan elasticitetin, ata shtuan edhe fuqin\u00eb e muskujve dhe rezistenc\u00ebn e tyre. Megjith\u00ebse ishte nj\u00eb studim i shkurt\u00ebr, rezultatet treguan se shtriqja mund t\u00eb jet\u00eb nj\u00eb alternativ\u00eb e mir\u00eb p\u00ebr njer\u00ebzit q\u00eb nuk b\u00ebjn\u00eb dot gjimnastik\u00ebn tradicionale.
\n19. K\u00ebrkoni hijen
\nE keni v\u00ebn\u00eb re se si qeni juaj k\u00ebrkon nj\u00eb vend me hije p\u00ebr t\u2019u relaksuar? Dermatolog\u00ebt na k\u00ebshillojn\u00eb t\u00eb b\u00ebjm\u00eb t\u00eb nj\u00ebjt\u00ebn gj\u00eb, sidomos nga ora 10.00-14.00, t\u00eb cilat jan\u00eb edhe or\u00ebt me m\u00eb shum\u00eb rreze ultravjollc\u00eb, sidomos n\u00eb fund t\u00eb pranver\u00ebs dhe gjat\u00eb ver\u00ebs. N\u00ebse do t\u2019ju duhet t\u00eb rrini n\u00eb diell, mos lini pa p\u00ebrdorur kremin me faktor mbrojt\u00ebs n\u00eb l\u00ebkur\u00ebn e ekspozuar.
\n20. Ndiqni nj\u00eb orar ditor
\nKafsh\u00ebve u p\u00eblqen t\u00eb ndjekin nj\u00eb rutin\u00eb t\u00eb caktuar ditore; ata nuk e dallojn\u00eb n\u00ebse \u00ebsht\u00eb e shtun\u00eb, apo e h\u00ebn\u00eb. E nj\u00ebjta gj\u00eb ndodh edhe me or\u00ebn biologjike t\u00eb njer\u00ebzve, t\u00eb cil\u00ebt flen\u00eb m\u00eb mir\u00eb n\u00ebse shkojn\u00eb n\u00eb shtrat dhe ngrihen prej tij n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do dit\u00eb, edhe gjat\u00eb dit\u00ebve t\u00eb fundjav\u00ebs. N\u00ebse do t\u00eb ndiqni nj\u00eb orar p\u00ebr larjen, veshjen dhe ngr\u00ebnien, do t\u00eb p\u00ebrmir\u00ebsoni edhe cil\u00ebsin\u00eb e gjumit.<\/p>\n","protected":false},"excerpt":{"rendered":"
1. Mos b\u00ebni shum\u00eb pun\u00eb nj\u00ebher\u00ebsh Kur qent\u00eb kan\u00eb di\u00e7ka p\u00ebr t\u00eb b\u00ebr\u00eb, ata e p\u00ebrqendrojn\u00eb v\u00ebmendjen aty. Mbase edhe njer\u00ebzit duhet t\u00eb b\u00ebjn\u00eb t\u00eb nj\u00ebjt\u00ebn gj\u00eb. Studiues t\u00eb Universitetit t\u00eb Stanfordit zbuluan se ata njer\u00ebz q\u00eb nj\u00ebkoh\u00ebsisht, punojn\u00eb, shohin e-mailet dhe futen n\u00eb internet, kan\u00eb probleme me p\u00ebrqendrimin dhe kujtes\u00ebn, krahasuar me ata q\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[153],"class_list":["post-6888","post","type-post","status-publish","format-standard","hentry","category-shendet","tag-shendet-2"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6888","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=6888"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/6888\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=6888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=6888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=6888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}