Wan sikrit wɛpɔn fɔ yu strɛs: Lan bɔt aw yu at kin chenj (HRV)!

Yu dɔn ɛva si di tri lɛta dɛn HRV na yu smartwatch ɔ na di wɛlbɔdi ap na yu fon? Fɔ sɔm pipul dɛn, dis tan lɛk wan strenj ap na yu fon. Yu no se i de, bɔt yu nɔ no wetin i de du ɔ aw fɔ yuz am. Tide, lɛ wi tɔk bɔt dis sikrit mɛsej frɔm wi bɔdi we dɛn kɔl HRV. Imajin, dis kin bi di bɛst sikrit wɛpɔn fɔ kɔntrol yu maynd prɛshɔn , dat na, strɛs.

Wetin na HRV simpul wan?

HRV na wan abbrevieshɔn fɔ di At Rɛt Vɛriɔbiliti . Insay Sinhala, i min se at rit kin chenj . Okay, mek wi ɔndastand dis simpul wan. Yu at nɔ kin bit di sem rit ɔltɛm. We yu de blo, we yu de blo, ɛn we yu de tink, dis at rit kin chenj smɔl. sכm sכm chenj dεm de insay milisekכnd (ms) bitwin wan at bit εn di nεks wan. Dɛn kin mɛzhɔ dɛn chenj dɛn de bay HRV.

Fɔ ɔndastand dis, wi nid fɔ no smɔl bɔt wi bɔdi in Autonomic Nervous System . I gɛt tu men pat dɛn:

1. Simpatik sistɛm: Dis na wi ‘fayt-ɔ-flay’ sistɛm. Dat min se, di sistɛm we de rɛdi wi fɔ fɛt ɔ fɔ rɔnawe. Imajin se yu de waka na strit ɛn wantɛm wantɛm wan dɔg jomp. Yu at kin bit wantɛm wantɛm, yu bɔdi kin shek, ɛn yu kin swet, nɔto so? Na da tɛm de di Sympathetic system de aktiv. dis tεm, biכs di at rεt de fast, di tεm bitwin di at bit de sכt. Dat min se di HRV valyu de go dɔŋ.

2. Parasympathetic system: Dis na wi ‘rεst-εn-daygεst’ sistεm. Dat na di sistɛm we de mek wi kol ɛn mek di bɔdi kam bak. We yu de lisin to siŋ we de mek yu rilaks ɔ rid buk, yu at kin bit kol ɛn slo. na da tεm de di Parasympathetic sistεm de aktibכt. Dis tεm ya, di at rεt kin kol, so di tεm bitwin di at bit kin lכng. Dat min se di HRV valyu de go ɔp.

So, fɔ gɛt ay HRV valyu min se yu bɔdi balans fayn fayn wan bitwin dɛn tu sistɛm ya ɛn i kin adap kwik to ɛni sityueshɔn (strɛs, rilaks). I de sho se yu bɔdi ebul fɔ chenj ɛn ebul fɔ bia .

Aw HRV impɔtant fɔ wi wɛlbɔdi?

HRV nɔto jɔs fɔ no if pɔsin strɛs. I de peint wan big pikchɔ bɔt wi ɔl wɛlbɔdi.

• Mental wɛlbɔdi biznɛs:Wae yu de kɔntinyu fɔ gɛt smɔl HRV valyu kin gɛt fɔ du wit tin dɛm lɛk strɛs, wɔri, ɛn pwɛl hat.
• At wɛl bɔdi: Risach dɔn sho se if HRV valyu smɔl kin gɛt fɔ du wit di risk fɔ gɛt at sik .
• Slip kwaliti: HRV de go ɔp we yu gɛt gud, dip slip. HRV kin go dɔŋ if yu gɛt prɔblɛm wit slip.
• We wi de ol: Natin nɔ de fɔ mek HRV de go dɔŋ as wi de ol, bɔt wi kin kɔntrol dis we wi de liv fayn layf.
• Fizik fitnɛs : Pipul dɛn we de ɛksesaiz fayn ɛn gɛt ay levul fyzikal fitnɛs jɔs gɛt ay HRV valyu.

I izi fɔ chenj wi bihayvya bay we wi de yuz data. Bifo yu tink se, "A fil strɛs," we yu smartwatch sho data lɛk, "Yu HRV smɔl, yu bɔdi strɛs," wi kin tek akshɔn mɔ.

Wetin na di bɛst we fɔ mɛzhɔ HRV?

Bɔku smartwatch dɛn tide kin mɛzhɔ HRV rili kɔrɛkt wan. Wach dɛm frɔm brand dɛm lɛk Apple, Garmin, ɛn Polar dɔn sho klinik gud rizɔlt fɔ dis.

Di tin we impɔtant pas ɔl na fɔ mɛzhɔ yu HRV di sem tɛm ɛn na di sem pozishɔn ɛvride. Fɔ ɛgzampul, gɛt di abit fɔ chɛk yu HRV we yu wek na mɔnin ɛn we yu sidɔm na bed. Dis go ɛp yu fɔ mek yu gɛt wan beslayn as tɛm de go.

Wetin na "gud" HRV valyu?

Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. Bɔt fɔ tɔk tru, nɔ "gud" HRV valyu nɔ de we rayt fɔ ɔlman. I dipen pan bɔku tin dɛn, lɛk yu ej, yu man ɔ uman, yu jɛnɛtiks, ɛn yu bɔdi fayn . Nɔ kɔmpia yu valyu to avrej valyu dɛn we yu de si na di Intanɛt.

Fɔ ɛgzampul, wan big stɔdi dɔn sho se pan ɔl we di avɛrej HRV fɔ yɔŋ pɔsin na lɛk 80ms, i kin drɔp to arawnd 25ms fɔ pɔsin we dɔn ol. uman in HRV kin hכy sכmtεm bak pas man in wan.

So, di tin we impɔtant pas ɔl nɔto fɔ chas wan nɔmba, bɔt fɔ fɛn yu yon beslayn ɛn si if i de go ɔp ɔ dɔŋ as tɛm de go.

Aw fɔ mek di HRV valyu bɛtɛ?

Di gud nyus na dat, wi kin mek wi HRV bɛtɛ. Jɔs lɛk aw wi kin go na di jim ɛn du sɔm kardio, wi kin tren wi at.

• Ɛksesaiz ɔltɛm: Ɛspɛshali di kadio ɛksesaiz dɛn we de mek di at rit go ɔp, lɛk fɔ waka kwik kwik wan, fɔ rɔn, ɛn fɔ rayd baysikul, kin rili ɛp fɔ mek di HRV bɔku.
• Dip Briz: Dis na wan pan di pawaful we fɔ mek yu HRV bɔku. Briz sloslo ɛn dip (lɛk 6 briz pan minit). If yu praktis dis brith eksasaiz fɔ 10-20 minit insay di de, yu HRV go go ɔp ɛn yu strɛs lɛvɛl go go dɔŋ insay jɔs sɔm wiks.
• Gɛt gud slip: Go slip di sem tɛm ɛvride ɛn wek di sem tɛm. Fɔ slip fayn fɔ 7-8 awa insay di de rili impɔtant.
• Fɔ it fayn fayn it: Fɔ it tin dɛn we gɛt fayn fayn tin dɛn ɛn fɔ gɛt bɔku bɔku wata na impɔtant tin.
• Limit alcohol: If yu drink alcohol, dat kin ridyus HRV bad bad wan.

Di bɛnifit dɛm fɔ HRV pas di strɛs mɛnejɛmɛnt

Fɔ impɔtant HRV nɔ jɔs de ridyus strɛs, bɔt i kin mek yu atlet wok fayn, wok fayn fayn wan, ɛn ivin yu yon rilayshɔnship. Pɔsin we gɛt gud HRV valyu kin wok wit kol at ɛn kriyaytiv, ivin pan strɛsful sityueshɔn (e.g., we i de gi prɛzɛntɛnshɔn ɔ tek ɛgzam).

Dɔn bak, dis abiliti kin ɛp fɔ sɔlv prɔblɛm wit in fambul ɛn padi dɛn wit kol at, ɛn nɔ kin vɛks kwik. Sɔm mama ɛn papa dɛn kin ivin tich dɛn yɔŋ pikin dɛn fɔ "tek tu dip briz" we dɛn de fɛt. Dis kin ɛp di pikin dɛn fɔ kɔntrol di we aw dɛn de fil.

If yu notis se yu HRV valyu de go dɔŋ ɔltɛm ɔ yu gɛt ɛnitin fɔ wɔri bɔt yu wɛlbɔdi biznɛs, nɔ fɔgɛt fɔ tɔk to yu dɔktɔ bɔt am .