Social media-ah te, infiammi, actors leh mi pangngai te chu ice water tub-a an ding lai i hmu tawh mai thei. Hei hi "Cold Plunge" kan tih chu a ni. Hei hi i hmuh hian, "Engvangin nge he leiah hian hetiang hian kan tuar? Hei hi a tha tak tak em? A nih loh leh hei hi a hlauhawm em?" Chuvangin vawiinah hian he Cold Plunge, a thatna te, a that lohna te, hetianga kan tih chuan kan fimkhur tur thilte hi han sawi ila.
He Cold Plunge hi eng nge ni?
A awlsam zawngin, cold plunge chu i taksa chu ice-cold water-a minute engemaw zat chhunga thun luh a ni. Infiammiten hun rei tak chhung chu he hmanrua hi an taksa ruhte tihdam nan an hmang tawh a, mahse tunah chuan rilru leh taksa hriselna atana a thatna tur atan mi tam takin an pan ta a ni.
Hei hi in lamah pawh bathtub-ah ice cube dahin i ti thei ang. A nih loh leh dawr atanga i lei theih tur special tub i hmang thei bawk. Mi ṭhenkhat chuan lui, lui, tuifinriat tui lum takah an zuang lut a, chutiang chu an ti a ni. Mahse pawn lama hetiang thil i tih hian fimkhur dan him tak tak i zawm a ngai a ni.
Engtin nge him takin hei hi i tih theih?
Chutianga i tih hmaa tih tur pawimawh ber leh tih ngei ngei tur chu i doctor nen inbia a, hei hi i tan a tha em tih zawh hi a ni. A bik takin lung lam natna, thisen sang i neih emaw, damdawi eng emaw i ei a nih chuan hei hi i tan a tha lo tak zet a ni.
Midang tih i hmuh thil i tih hmain i taksa tana a tha em tih hriat hmasak a pawimawh hle tih hre reng ang che.
Okay, doctor in hei hi i tan harsatna a ni lo a tih chuan heng step te hi zawm rawh.
1. Inbuatsaihna: Tui atanga i chhuah hnua a vawt theih nan towel lian tak i bulah dah la, thawmhnaw ro thenkhat chu bun tur a ni. Rilru lamah inbuatsaih rawh. A chhan chu hei hi thil harsa, nuam lo deuh a nih vang a ni.
2. In lamah: Bathtub pakhatah a chanve vel tui lum dah la, ice pack lian pathum vel dah la. Tui lumna chu 10-15 degree Celsius (50-60 degree Fahrenheit) inkar velah dah tum ang che. Hei hi i thiam thar a nih chuan tui lum deuh atanga tan la, zawi zawiin a lumna tihhniam theih a ni.
3. Pawn lama tih a nih chuan (lui, tuifinriat ang chi): Hei hi fimkhur hle tura tih a ngai a ni.
- I kalna tur tui chu a thianghlim a, tui chawi theihna tur a him em tih enfiah la, luiah i awm a nih chuan rip currents a awm leh awm loh uluk takin enfiah rawh .
- Hei hi nangmah chauhin ti ngai suh. A tlem berah chuan ṭhian pakhat nen kal rawh. Mi tawnhriat nei tawh nen kal dun a tha ber.
- Monk tam tak chu tuiah an lut thin.. I zuang nghal a nih chuan i taksa chu a mangang hle mai thei. Hei hi ‘Cold Shock’ kan ti a. Hetih lai hian i thawk leh lungphu chu a chak thut a, i thunun thei lo mai thei.
- Waist emaw chest level aia thuk zawkah kal suh, a chhan chu ‘cold shock’ i neih chuan tui chawi thiam pawhin control a hloh thei a ni.
- I lu chu tui chungah dah rawh.
I tan tirh khan hun rei vak lo nghak la, second 30 emaw minute khat emaw ang chi hi nghak rawh . Nakinah chuan i thiam deuh deuh chuan minute 5-10 vel thlengin hun i tipung thei a ni.
Tui chhunga i awm lai hian i taksa chu ngaithla rawh . A tir lamah chuan i thawk a buai thei a, mahse rei vak lo hnuah chuan a pangngaiin a awm leh tur a ni. A lo awm lo a nih chuan, emaw, i lu a na a, i rilru a na a, i kut zungtang a rawng a inthlak emaw a nih chuan tui aṭangin chhuak nghal rawh .
Chumi hlawkna tak tak chu engte nge ni?
Research-in he thil nena inzawm hlawkna engemaw zat a hmuchhuak a ni. Mahse, hemi chungchangah hian zirchianna tam zawk neih a ngai a ni. Tun thlenga hlawkna hmuh chhuah tawhte hi han thlir ila.
| Chhawr tangkai | Hrilhfiahna A awlsam |
|---|---|
| Muscle na a tlahniam | Exercise zawhah taksa ruh natna tihziaawmna a ni. Khawsik hian thisen kalna kawng a tikhawtlai a, taksa ruh chhiatna leh a hring (swelling) a ti tlem a ni. |
| Stress tuar theihna a ni | Research thenkhat chuan hei hian kan cortisol, stress hormone level a tihhniam thei niin an sawi. |
| Immune system tichaktu | Theory pakhat a awm a, khawsik hian taksa chu natna do turin a buatsaih a, mahse hei hi chiang taka finfiah a la ni lo. |
| Thisen sugar control | Hetianga tih fo hian insulin sensitivity a tichak thei a, Type 2 Diabetes vei theihna a ti tlem thei bawk. |
| Lung hriselna | Research thenkhat chuan hun rei tak chhung atan thinlung hriselna atan a tha hle niin an sawi. Mahse, a hlauhawmna a sang zawk a, a chhan chu tui lum takah inhnim pil nghal hian thinlungah stress nasa tak a siam a ni. |
| Mood Boost a ni | Hemi hnu hian mi tam tak chuan damna nasa tak an nei a. Hei hi taksaa happy hormone endorphins tihchhuah vang pawh a ni thei. |
A side effect leh risk te chu engte nge ni?
A hlawkna bakah hian side effect leh risk na tak tak engemaw zat a awm bawk. Hengte hi fimkhur a pawimawh hle.
| Side Effect a awm thei | Eng Nge Thleng Thei? |
|---|---|
| Cold Shock a ni | Tui lum takah rang taka inhnim pil hian thawk chakna a thlen thei a, heart rate a tisang thei a, thisen sang a tisang thei a, hriatna a hloh thei bawk. Hetih lai hian tuiah pil hlauhawmna a sang hle. |
| Ke ruh leh ke ruh (limbs) a natna (numbness) a awm | Organ pawimawh tak takte venhim nan kut leh kea thisen kal a tlem phah a ni. Hei hian kut leh ke a ti na thei a, kut leh ke thunun harsa a ti thei bawk. |
| Hypothermia a awm thei | Tui lum ah rei tak i awm chuan i taksa lumna chu hlauhawm takah a tlahniam thei a ni. Hei hi medical emergency a ni a , damdawi lam pan vat a ngai a ni . A lan chhuah dan chu khur nasa lutuk, tawng thiam lo, leh mutthilh te a ni .tih hi symptoms a ni. |
| Tui pil hlauhawm | A chunga kan sawi tak dinhmun eng pawh hian tuiah pil theihna a tipung a, a bik takin pawnah chuan. |
Hetiang hi tute nge ti lo tur?
Hei hi mi zawng zawng tan a ni lo va, a hlauhawm hle thei a, a bik takin damdawi lam harsatna thenkhat nei tan chuan a hlauhawm hle.
Damdawi lam harsatna i neih chuan, a bik takin thinlung natna i neih chuan hei hi i tih hmain i doctor i biak hmasak phawt tur a ni.
A hnuaia damdawi lam harsatna i neih chuan cold plunge hi pumpelh rawh:
- Lung natna chi hrang hrang emaw, thinlung natna nei tawh emaw
- Zunthlum
- Thisen sang a sang
- Thisen kal tha lo
- Raynaud-a phenomenon - kut zungtang-a thisen kal dan tibuaitu natna a ni
- Peripheral neuropathy a awm a
- Thisen thisen kalna kawng (Venous stasis) .
- Thisen cell tichhe thei natna, cold agglutinin natna ang chi te
I doctor nen pawh i damdawi ei tur chungchang sawipui bawk ang che, damdawi thenkhat chuan hei hi a hlauhawm tir thei a ni.
Ṭhenkhat chuan zawhna an zawt fo ṭhin
Tui lum ah eng chen nge i awm ang?
A bul tan tan chuan second 30 atanga minute khat chhung nghah tur a ni. A tam berah minute 10 aia rei awm hi a tha lo. Minute 30 aia rei i awm chuan hypothermia vei theihna a sang hle.
Cold Plunge hnuah eng nge i tih loh tur?
Tui atanga i chhuah hnu lawkah sauna emaw hot tub emaw ah lut nghal suh. Temperature inthlak danglam nghal hian taksa tan a harsa hle. Tin, in lum laiin zu leh zuk leh hmuam hmang suh.
Hei hi tui lum taka inbual nen a inang em?
Khaw lum taka inbual hian heng hlawkna thenkhat hi a pe bawk. Tin, in lama tih a awlsam bawk. Cold Plunge hmaa i taksa chu khaw lum laka insiamremna tha tak a ni.
Cold Plunge hnuah eng nge tih tur?
I taksa chu vawt nghal la, thawmhnaw vawt tak ha rawh. In tur lum tak i in thei bawk. I taksa chu uluk takin lum rawh.
Take-Home Thuchah a ni
- Cold Plunge hian exercise hnua taksa ruh natna leh rilru hahna a tiziaawm thei a ni.
- Mahse, hlauhawmna lian tak tak ‘Cold Shock’ leh ‘Hypothermia’ te pawh a awm bawk.
- Hei hi i tih hmain doctor rawn hmasa phawt ang che, a bik takin damdawi lam harsatna i neih chuan.
- A bul tan tirh hian tuiah hian rei vak lo (second 30-60) chauh awm tur a ni.
- Hetiang hi pawn lam (lui, tuipui) i tih a nih chuan nangmah chauhin ti ngai suh. Hriselna lam fimkhur reng ang che.
- I taksa chu ngaithla rawh. Harsatna i neih chuan tui atanga chhuak nghal rawh.
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