Chutiang video chu social media -ah i hmu tawh ngei ang , Facebook emaw, TikTok emaw, Instagram emaw pawh nise, a dik em? Mi insiam tha tak chuan camera chu a en a, chutah chuan tui lum tak tak tank-ah a zuang lut nghal a. Mi thenkhat chuan thahnemngai takin an ti niin a lang a, thenkhat erawh chuan thil ropui tak angin an ti niin a lang thung. Hengte hi i hmuh hian, "I taksa tan hetiang tui ice-cold-a zuang lut hi a tha tak tak em, tui lum lutuk takah hian a zuang lut thei tak tak em?"
Dik tak chuan tui hi kawng tam takah kan taksa tidamtu a ni. Zirchianna phei chuan tuiah inhnim hian taksa ruh natna a tiziaawm thei a, rilru a ti hahdam thei a, thisen kalna a titha thei tih hmuhchhuah hial a ni. Chuvangin vawiinah hian heng tui lum leh tui lum tihfai dan hi chipchiar takin i sawi dawn nia.
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Engvangin nge he tuiah hian inbual hi a tidam em em?
Hei hi a chhan chu tuiah kan inhnim pil hian kan taksa chhunga system engemaw zat a nghawng vang a ni. A awlsam zawngin kan cardiovascular system, respiratory system leh endocrine system te a nghawng a ni. Heng zawng zawng inzawmkhawm hian heng hriselna atana thatnate hi min pe a ni.
Okay, chuvangin tunah hian heng hmanraw lar tak takte hi chipchiar takin han en ila.
Cold Plunge a ni
Hemi chungchanga zirchianna hi a bul tanna la ni mah se, zirchianna hmasa ber chuan tui lum-a inhnim hian thisen sang , rilru put hmang, leh lungngaihna ang chi dinhmunah nghawng \ha engemaw zat a nei thei tih a tarlang.
Hei hi chhan hrang hrang a awm thei.
- Inflammation tihziaawmna: Hei hian taksaa hmuh theih loha hring hring (swelling) tihziaawmna atan a pui a ni.
- Vagus nerve tihchak: Hei hi kan taksaa nerve pawimawh tak a ni. A stimulated chuan kan heart rate a ti hniam a, kan taksa a ti thlamuang bawk. Hei hian kan rilru lungkham tak chu min thunun a, tun dinhmunah hian kan awm reng thei a ni.
- Taksa thau tihtlem leh insulin sensitivity tihchangtlun: Zirna tenau thenkhatah chuan heng hlawkna te hi hmuhchhuah a ni a, mahse thutlukna nghet tak siam a la ni lo.
Risk te pawh hre reng ang che.
Mahse chu chu hei hi risk nei lo a ni tihna a ni lo. Ice water-a kan pil nghal chuan kan taksa chu shock response -ah a lut thei a ni . Second 30 hmasa chhungin thisen sang, thawk hah, leh heart rate a sang nghal vek a. Hei hian thinlung natna emaw, thisen kalna kawng lama harsatna nei, arrhythmias ang chite chu a ti hlauhawm zawk a ni.
Chuvangin thinlung natna emaw, hriselna lama harsatna dang emaw i neih chuan hetiang thil hi i tih hmain i doctor nen inbiakna neih hmasak phawt ang che.
Chutianga i tih chuan, tuiah vawi khata zuang luh ai chuan, zawi zawiin leh uluk takin i taksa chu tuiah hmang thiam rawh . Chutiang chuan chu shock response chu i tihtlem thei a ni.
A bul tanna tha tak chu a bul tanna tha tak chu tuiah minute 5 chhung 10-15 degree Celsius (50-59 Fahrenheit) inkar tuiah inbual hi a ni tlangpui. A vawt zawk leh rei zawk eng pawh hi a tha lo tih hre reng ang che.
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Check Availability →Hot Tub ah a awm
Hetiang hmanrua hi ice water aiin a nuam zawk hle a, kan thinlung hriselna pawh a hlawkpui hle. Tui lum chhunga awm, "passive heating" an tih hian taksaah exercise ang bawkin a nghawng thei a ni .
Ngaihtuah teh, tui lum kan luh chuan kan vunah thisen a kal nasa hle. Chu chu thisen tam tak kan kut leh keah a kal tihna a ni. Hei hian kan thinlung leh thisen kalna kawngah harsatna engemaw zat a siam a ni. Exercise tih ang bawkin. Hei hian kan cardiovascular system a tichak a ni. Stress hormone a tihziaawm bakah lungkhamna a tihziaawm thei bawk.
Heng rilru lam hlawknate hi a taka seng tur chuan tui lum 39 degree Celsius (102 Fahrenheit) vel ah minute 30 vel i hnim a ngai a ni . Mahse, i rilru hahdam leh i thisen sang tlem tal tihhniam mai mai i duh chuan minute 15 chauh a tawk.
| Enkawl dan tur | A thatna ber | Thil fimkhur tur |
|---|---|---|
| Cold Plunge a ni | Rilru hriselna atan a tha a, inflammation a tihziaawm a, thisen sang a ti tlem bawk. | Lung natna nei tan chuan risky tak a ni. Zawi zawiin siamrem tur a ni a, rang taka siamrem tur a ni lo. |
| Hot Tub ah a awm | Lung hriselna atan a tha a, stress a ti tlem a, taksa ruh a ti hahdam bawk. | Khua lum lutuk leh rei tak awm hi a tha lo. |
| Hmai chu ice water-ah thun tir | Instant takin lungkhamna leh hlauhna a tihziaawm a, rilru a ti thlamuang. | I rilru hah lutuk emaw, thawk harsa lutuk emaw i nei tur a ni lo. |
| Tui lum hmanga ke sil | Mut a ti awlsam a, natna a ti reh. | Risk bik a awm lo hle a, mahse tui lumna control rawh. |
Ice Water-a Hmai Dunking
Hei hi TikTok ang hmunah chuan lungkhamna tihziaawmna tur atan a lar hle. A hnungah hian science a awm a ni. Hlauhna emaw, lungkhamna emaw kan neih hian kan taksa chu " fight-or-flight " mode-ah a lut thin. Tichuan kan taksa lum leh vawt, heart rate, leh stress hormone te chu overdrive -ah a lut vek a ni.
Mahse kan hmai tui lum kan dah chuan kan taksa parasympathetic nervous system, relaxation leh calmness nena inzawm chu a activate ta a ni. Thluak hnenah "calm down" turin thuchah a thawn thin.
Engvangin nge kan hmai kan press? Kan hmai hian nerve tam tak a nei a, thluak hnaih tak a nih avangin he thuchah hi thluak lamah rang takin a thawn thei a ni. Mahse hetiang thil i tih hian i rilru a hah lutuk tur a ni lo. I hmaiah tui lum tlem i theh emaw, i kawngah ice pack i vawn emaw, i hmai hmun dangah ice cube i vawn emaw pawhin chutiang bawk chu a thlen thei bawk.
Ke Inbualna tur
Tui lum tub-a i ke thun hian a ti nuam mai bakah mut a nuam thei a, natna pawh a tidam thei bawk. A chhan pakhat chu taksa thermoregulation system a nghawng vang a ni. Tui lum-a i ke i sil hnuah i core body temperature chu a tlahniam deuh a ni. Hei hian i mut that theih nan a pui thin.
Tun hnaia zirchianna pakhatah chuan ke lum taka inbual hian damlo hnungzang zai tawhte mut thatna a tisang tih hmuhchhuah a ni. Research atanga a lan dan chuan he method hian hmeichhia menopause paltlang mekte a pui thei a, thlasik natna a tihziaawm thei bawk.
Tui hleuh
Hei hi kan hriat vek a ni. Mahse tui chawi hi exercise tha tak mai a ni lo. Tui pressure, a nih loh leh hydrostatic pressure , avang hian tui chawi hian heart rate a tisang thei a, exercise dang aiin heart-in thisen a pump volume pawh a ti sang zawk thei bawk. He pressure hian taksa pum puia tui awmte a kal awlsam phah a ni.
Tun hnaia zirchianna hrang hrangah chuan tui chawi leh tui hnuaia tlan ang chi thiltih hian thluaka thisen kal a tipung thei a, kum upat ruala hriatrengna hloh hi a tihziaawm thei hial a ni.
Thil dang ang bawkin open-water swimming hi a lar ta hle a ni. Mahse a hlauhawmna a nei bawk a, chuvangin himna dan zawm a pawimawh a, a bik takin i tan tirh chauh a nih chuan. Mahse him taka tih a nih chuan tui lum takah i pil ang bawkin hriselna atana hlawkna i seng thei a ni.
Heng zawng zawng atang hian zir tur dang kan nei leh bawk. Chu chu, engemaw chen "harsatna" hmachhawn tihna a ni. Exercise pawh hi harsatna chi khat a ni. Chutiang harsatna enkawl theihte hmachhawn hian kan taksa leh rilru chu harsatnate laka insiamrem leh hrisel taka awm turin a pui a ni.
Take-Home Thuchah a ni
- Tui lum leh vawt hmanga enkawlna hian hriselna atan hlawkna a nei tak zet a, chu chu taksa ruh natna tihziaawmna, rilru tih hahdamna leh thisen kal dan tihchangtlunna a ni.
- Heng zawng zawng hi i enchhin hmain doctor rawn hmasa phawt ang che, a bik takin hriselna lama harsatna i neih chuan thinlung natna emaw thisen sang emaw i neih chuan.
- Vawi khatah extreme-ah kal vek suh. Tui lum i luh dawn chuan i taksa chu zawi zawiin acclimate rawh. Tui lum ah pawh a lum lutuk atanga tan suh.
- A vawt zawk emaw, a lum zawk emaw hian rah tha zawk a pe ngai lo. A châng chuan, hun rei lote chhûng temperature hniam zâwka awm hian rah ṭha ber a chhuah ṭhin.
- Heng methods te tih nan hian hmanraw mawi tak tak i mamawh lo. In lamah heng hlawknate hi i bathtub-ah tui lum i khat emaw, shower lum tak i lak emaw hmangin i hmu thei ang.
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