Chepetsani Kupweteka Kwapanjinga Zamapiri Kudzera mu Neurology

Kodi mungagonjetse bwanji ululu mukukwera njinga zamoto? Ndani sanamvepo zowawa panjinga yamapiri ngakhale kamodzi?

(Mwinamwake munthu amene sanamvepo ululu, koma pankhaniyi ndi chikhalidwe chotchedwa congenital analgesia, momwe munthu angathe kudzivulaza yekha popanda kuzindikira!)

Kodi tiyenera kumvera ululu umenewu kapena kuugonjetsa? Zikutanthauza chiyani?

Mchitidwe wokwera njinga zamapiri ndi masewera nthawi zambiri umayambitsa mayankho angapo a mahomoni.

Mwachitsanzo, timapeza ma endorphins (mahomoni olimbitsa thupi) omwe amagwira ntchito yofunika kwambiri. Amapangidwa ndi ubongo. Posachedwapa, apezeka m'madera a ubongo omwe amapanga zomwe zimatchedwa nociception (lingaliro la zokopa zomwe zimayambitsa ululu).

Titha kuyika endorphin ngati antibody yachilengedwe yomwe imatulutsidwa panthawi yolimbitsa thupi.

Ntchitoyi imakhala yovuta kwambiri, imatulutsidwa kwambiri ndipo imapangitsa kuti munthu azikhala wokhutira, nthawi zina mpaka wothamanga amakhala "woledzera".

Timapezanso serotonin, dopamine, ndi adrenaline: ma neurotransmitters omwe amachepetsa ululu komanso amapereka chidziwitso cha moyo wabwino. Kumva kupweteka kwa wothamanga ndi wosathamanga kumamveka mosiyana.

Zimasinthidwa ndi kuthekera kodziposa. Malinga ndi Lance Armstrong, "Kupwetekako ndi kwakanthawi, kukana kumakhala kosatha."

Nkhani zambiri zimanena za zochita za ngwazi ndipo zimatamanda ena mwa othamanga omwe ankadziwa kuthetsa ululu wawo. Iwo akulondola?

Maphunziro amaphunzitsa othamanga kuti awonjezere luso lawo, chifukwa ululu umakhalapo nthawi zonse muzochita zamasewera. Zingakhalenso chizindikiro cha kupweteka kwa thupi kosavuta kapena chizindikiro cha kuvulala koopsa. Ululu ndi chizindikiro chochenjeza chomwe muyenera kumvetsera ndikumvetsetsa.

Ululu ndi neuroscience

Mphamvu ya analgesic ya ululu, ndiko kuti, mphamvu ya ululu kuchepetsa ululu, yadziwika mu maphunziro a neuroscience.

Zotsatirazi zimatha osati ndi zolimbitsa thupi zokha.

Izi zidawonetsedwa posachedwa mu kafukufuku waku Australia (Jones et al., 2014) pomwe otenga nawo mbali adafunsidwa kuti amalize magawo atatu opalasa njinga osasunthika pa sabata.

Ofufuzawo anayeza kumva kupweteka kwa akulu a 24.

Theka la akuluakuluwa ankaonedwa kuti ndi okangalika, ndiko kuti, anavomera kutenga nawo mbali pa maphunziro a thupi. Theka lina linkaonedwa kuti silikugwira ntchito. Phunziroli linatenga masabata a 6.

Ofufuzawo adawona njira ziwiri:

• kupweteka pakhomo, komwe kumatsimikiziridwa ndi zomwe munthu amamva kupweteka
• ululu kulolera malire pamene ululu umakhala wosapiririka.

Zigawo ziwirizi zimatha kusiyana kwambiri kuchokera kwa munthu kupita kwa wina.

Odwala anapatsidwa ululu wopanikizika mosasamala kanthu kuti adalembedwa nawo pulogalamu yolimbitsa thupi (gulu logwira ntchito) kapena ayi (gulu losagwira ntchito).

Ululu umenewu unaperekedwa musanaphunzire komanso masabata a 6 mutatha maphunziro.

Zotsatira zinasonyeza kuti zowawa za odzipereka odzipereka a 12 zinasintha, pamene odzipereka a 12 osagwira ntchito sanasinthe.

Mwa kuyankhula kwina, maphunziro ogwiritsidwa ntchito mwachiwonekere amamvabe kupweteka kwa kukakamizidwa, koma anakhala olekerera komanso omvera kwambiri.

Aliyense ali ndi malire awo kulolerana, maganizo a ululu nthawi zonse subjective kwambiri, ndipo aliyense ayenera kudzidziwa mogwirizana ndi zimene zinamuchitikira, mlingo wa maphunziro ndi zinachitikira.

Kodi ululu umalamuliridwa bwanji?

Kafukufuku wambiri wapeza "matrix" a ululu woyambitsidwa poyankha zolimbikitsa zovulaza thupi. Gulu lofufuza la INSERM (Garcia-Larrea & Peyron, 2013) lidayika mayankho m'magulu atatu:

• nociceptive matrix
• 2 oda matrix
• 3 oda matrix

Kufotokozera matrix awa kumatithandiza kumvetsetsa momwe tingayendetsere ululu.

Kuwonetseratu kwadongosolo la matrix opweteka ndi magawo atatu ophatikizana (pambuyo pa Bernard Laurent, 3, pogwiritsa ntchito chitsanzo chopangidwa ndi Garcia-Larrea ndi Peyron, 2013).

Zolemba:

• CFP (prefrontal cortex),
• KOF (orbito-frontal cortex),
• CCA (anterior cingate cortex),
• primary somato-sensory cortex (SI),
• sekondale somatosensory cortex (SII),
• nyerere za pachilumba (insula antérieure),
• insula postérieure (chipilala cha chilumba)

Kupweteka koyesera kumayambitsa madera oyimira somatic (mkuyu 1), makamaka malo oyambira a somatosensory (SI) omwe ali mu lobe yathu ya parietal ndi kumene thupi limayimiridwa pamapu a ubongo.

Chigawo chachiwiri cha somatosensory parietal region (SII) ndipo makamaka insula yam'mbuyo imayendetsa deta ya thupi lachidziwitso: kusanthula kwachisawawa kumeneku kumapangitsa kuti ululu ukhalepo komanso woyenerera kuti akonzekere kuyankha koyenera.

Mulingo wa "primary" ndi "somatic" wa matrix umathandizidwa ndi mulingo wa mota pomwe cortex yamoto imalola kuti tiyankhe, monga kukoka dzanja lathu kutali tikamawotcha tokha. Mulingo wachiwiri wa matrix ndi wophatikizika kwambiri kuposa gawo loyambirira ndipo umalumikizidwa ndi kuzunzika kodziwika: mayankho a anterior insula ndi anterior cingulate cortex (mkuyu 1) amafanana ndi kusamva bwino komwe kumamveka mu ululu.

Magawo omwewa amayatsidwa tikamaganiza kuti tikuwawa kapena tikuwona munthu wodwala. Kuyankha kwa cingulate gyrus kumatsimikiziridwa ndi magawo ena osati mawonekedwe a thupi la ululu: chidwi ndi kuyembekezera.

Potsirizira pake, tikhoza kuzindikira gawo lachitatu la fronto-limbic matrix yomwe ikukhudzidwa ndi chidziwitso ndi maganizo a ululu.

Mwachidule, tili ndi mulingo wa "somatic", "mulingo wamalingaliro", ndi gawo lomaliza la malamulo.

Miyezo itatuyi ndi yolumikizana ndipo pali kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake Chifukwa chake, njira za "somatic" zitha kusinthidwa ndi njira yotsika yoletsa.

Njira yamabuleki iyi makamaka imagwira ntchito yake kudzera mu ma endorphin. Ma relay apakati a dera lotsikali akuphatikizapo, pakati pa ena, kotekisi yakutsogolo ndi anterior cingate cortex. Kugwiritsa ntchito njira yoletsa kutsika iyi kungatithandize kuwongolera zowawa zathu.

Mwa kuyankhula kwina, tonsefe timamva ululu, koma tikhoza kuchepetsa pogwiritsa ntchito njira zosiyanasiyana zamaganizo ndi malingaliro.

Kodi kuthana ndi ululu?

Nanga maupangiri otani amomwe mungapatsire mapiritsi popanda doping, popanda chithandizo chamankhwala  Chifukwa cha kafukufuku wapano komanso kumvetsetsa kwathu kuzungulira kwaubongo, titha kukupatsani ena mwa iwo:

Chitani masewera olimbitsa thupi

Monga taonera poyamba paja, munthu amene akuchita masewera olimbitsa thupi amakhala wotakataka, samva kupweteka kwambiri ngati munthu wofooka.

Wothamanga yemwe amasewera amadziwa kale zoyesayesa zake. Komabe, pamene munthu amadziwa kuyambika kwa ululu pasadakhale, madera ambiri a ubongo (primary somatosensory cortex, anterior cingulate cortex, insula, thalamus) amasonyeza kale ntchito yowonjezereka poyerekeza ndi gawo lopuma (Ploghaus et al., 1999).

M’mawu ena, ngati munthu akuganiza kuti ululu wake udzakhala waukulu, amadandaula kwambiri ndi kumva ululu. Koma ngati munthu akudziwa kale mmene akupwetekera, adzatha kuyembekezera, nkhawa idzachepa, monganso ululu.

Ndi mutu wodziwika bwino pakukwera njinga zamapiri kuti mukamayeserera kwambiri, kulimbikira kumayambitsa kuuma kapena kutopa. Mchitidwewu umakhala wosavuta.

Muzimvetsa ululu wanu

Tidawatchula, timabwerezanso, kuti chinyengo ichi chikhale ndi tanthauzo lake lonse. Malinga ndi Armstrong, "Kupweteka ndi kwakanthawi, kudzipereka ndi kosatha." Ululu umakhala wolekerera ngati umatithandiza kukwaniritsa cholinga chomwe chikugwirizana ndi zokhumba zathu, mwachitsanzo ngati zimapanga kuganiza kuti ndife gawo la "osankhika", apadera. Apa ululuwo siwowopsa, ndipo mphamvu yoletsa ndi kuchepetsa imamveka.

Mwachitsanzo, kafukufuku wapanga chinyengo chakuti odzipereka amatha kuthetsa ululu, kapena kuimitsa. Makamaka, ngakhale kuwongolera uku kuli koona kapena kuyerekezedwa, olembawo adapeza kuchepa kwa magwiridwe antchito aubongo m'malo omwe amawongolera kumva zowawa komanso kuchuluka kwa zochitika mu ventrolateral prefrontal cortex, gawo la lobe lakutsogolo lomwe likuwoneka kuti limayang'anira kutsika kwa braking system. (Wiech et al., 2006, 2008).

M'malo mwake, maphunziro ena (Borg et al., 2014) asonyeza kuti ngati tiwona kuti ululu ndi woopsa kwambiri, timawona kuti ndizovuta kwambiri.

kusokoneza maganizo ake

Ngakhale kuti ululu umatanthauzidwa ngati chizindikiro chochenjeza ndipo motero umakopa chidwi chathu, ndizotheka kusokoneza malingaliro athu.

Kuyesera kosiyanasiyana kwa sayansi kwasonyeza kuti kuyesayesa kwachidziwitso, monga kuwerengera maganizo kapena kuyang'ana pa kumverera kwina osati kupweteka, kungachepetse ntchito m'madera opweteka komanso kuonjezera mphamvu yolumikizana ndi madera opweteka. Kutsika kwa dongosolo lowongolera ululu, ndikupangitsanso kuchepa kwa ululu womwe umakhala nawo (Bantick et al., 2002).

Panjinga, izi zitha kugwiritsidwa ntchito pakukwera mwamphamvu kwambiri kapena kulimbikira kosalekeza, kapena kugwa kovulala, podikirira thandizo, kapena, nthawi zambiri, mukakhala m'chishalo kwa nthawi yayitali kumayambiriro kwa nyengo. imakhala yolemetsa (chifukwa mwaiwala kugwiritsa ntchito mankhwala oletsa?).

Mverani nyimbo

Kumvetsera nyimbo kumathandiza kuti musamamve ululu panthawi yolimbitsa thupi. Tafotokoza kale kuti njira yododometsa iyi ndi chiyani. Koma, kuwonjezera apo, kumvetsera nyimbo kungachititse kuti mukhale ndi maganizo abwino. Komabe, kutengeka maganizo kumakhudza mmene timaonera ululu. Kuwongolera kwamalingaliro kumawoneka kuti kukukhudza ventrolateral prefrontal cortex, monga tafotokozera posachedwa.

Kuonjezera apo, kafukufuku (Roy et al., 2008) adawonetsa kuti kukana kupweteka kwa kutentha kumawonjezeka pomvetsera nyimbo zosangalatsa poyerekeza ndi nyimbo zomwe zili ndi malingaliro oipa kapena chete. Ofufuzawo akufotokoza kuti nyimbozo zidzakhala ndi zotsatira za analgesic potulutsa opioid monga morphine. Kuonjezera apo, maganizo omwe amadza akamamvetsera nyimbo amayendetsa zigawo zaubongo zomwe zimakhudzidwa ndi zowawa, monga amygdala, prefrontal cortex, cingulate cortex, ndi limbic system yonse, kuphatikizapo kulamulira maganizo athu (Peretz, 2010).

Pakukwera njinga zamapiri panthawi yolimbitsa thupi kwambiri, gwirani mahedifoni anu ndikuyatsa nyimbo zomwe mumakonda!

sinkhasinkha

Zotsatira zopindulitsa za kusinkhasinkha pa ubongo zikuzindikirika kwambiri. Kusinkhasinkha kungakhale ntchito yokonzekera maganizo yomwe imakuthandizani kuthana ndi zowawa bwino poyang'ana zinthu zabwino. Komabe, kuyang'ana pa zinthu zabwino, makamaka, kumapangitsa kukhala ndi maganizo abwino.

Kusinkhasinkha kungathandizenso wothamanga kuchira mwa kupuma ndi kupumula. Zina mwa zida zomwe nthawi zambiri zimaperekedwa pokonzekera zamaganizo, timapezanso Neuro Linguistic Programming (NLP), Sophrology, Hypnosis, Mental Visualization, etc.

Chepetsani ululu mukakwera njinga zamoto

Palinso malangizo ena ambiri omwe tsopano akukhala otchuka kwambiri. Kuwongolera kwamalingaliro ndi chidziwitso cha ululu kumatsindikiridwa ndi chidziwitso chamakono cha neurobiological. Komabe, zotsatira zake zimatha kusiyana ndi munthu. Choyamba, ndikofunikira kuti mudziwe nokha bwino kuti mugwiritse ntchito njira "yolondola". Ndikofunikanso kudzipenda bwino kuti mudziwe nthawi yoti musiye pamene mukuchita masewera olimbitsa thupi, chifukwa tisaiwale kuti ululu ukhoza kukhala chizindikiro chochenjeza kuti tipulumuke.

Muyenera kudzidziwa bwino ndikuwongolera machitidwe anu kuti mugwiritse ntchito njira yoyenera "yochepetsera ululu".

Kupalasa njinga ndi masewera olimbitsa thupi okwanira, kumawonjezera chipiriro, ndipo ndibwino ku thanzi. Kupalasa njinga kumachepetsa chiopsezo cha matenda, makamaka chiopsezo cha matenda a mtima.

Komabe, kukwera njinga zamapiri kumayambitsa kupweteka kwapadera ndipo ndikofunikira kupewa.

Izi zikhoza kuyembekezera kwathunthu kuchokera ku biomechanical point of view mwa kusintha njinga momwe zingathere kuti zigwirizane ndi makhalidwe a morphological of the mountain biker. Komabe, izi sizingakhale zokwanira. Ululu udzabwera nthawi ina. Omwe ankakonda kukwera njinga zamapiri amadziŵa bwino za ululu umene umatuluka m’matako, ana a ng’ombe, ntchafu, msana, mapewa, ndi m’manja.

Thupi likumva kuwawa, malingaliro ndi omwe amayenera kuukhazika mtima pansi.

Mwachindunji, momwe mungagwiritsire ntchito malangizo omwe tawatchulawa mukamakwera njinga yamapiri?

Tiyeni titenge chitsanzo chowoneka bwino chomvera nyimbo.

Munganene kuti kupondaponda uku mukumvetsera nyimbo sikuli bwino. Ayi! Pali oyankhula omwe amatha kukwera panjinga, pamkono, kulumikiza zipewa za njinga zamapiri, kapena potsiriza zipewa zoyendetsa mafupa.

Motero khutu limamva phokoso la chilengedwe. Ndibwino kuti nthawi imodzi muzitha kudzilimbikitsa nokha panthawi yotopa kwambiri, monga momwe ntchito ya Atkinson et al.

Ofufuzawo adatsimikiza adayesa anthu 16.

Anayenera kumaliza mayesero awiri a nthawi ya 10K popanda nyimbo za trance. Othamanga, kumvetsera nyimbo mofulumira, anawonjezera liwiro la kuphedwa. Kumvetsera nyimbo kunapangitsanso kuti muiwale za kuukira kwa kutopa. Nyimbo zimasokoneza ntchito!

Komabe, anthu ena nthawi zambiri samvetsera nyimbo, sakonda kumvetsera, amasokonezedwa ndi nyimbo akamakwera njinga zamoto, kapena sakonda kusokoneza chilengedwe.

Njira ina ndi kusinkhasinkha: kusinkhasinkha mwanzeru, komwe kumafuna kulimbikitsa chidwi.

Nthawi zina mpikisano ndi wautali komanso luso, kotero muyenera kusamala. Mikael Woods, katswiri woyendetsa njinga, akufotokoza poyankha: “Ndikachita masewera olimbitsa thupi pang’ono, ndimamvetsera nyimbo, ndimacheza ndi anzanga. Koma muzochitika zenizeni, ndimayang'ana kwambiri zomwe ndikuchita. Mwachitsanzo, ndidachita masewera olimbitsa thupi masiku ano ndipo cholinga cha masewerawa chinali kukhala panthawiyo ndikumva kuyesetsa kumvetsetsa zomwe zikuchitika. ”

Akufotokoza kuti amawona njira yake pa mpikisano, koma km ndi km, m'malo mowonetsa zonse mwakamodzi. Njira imeneyi imamulola kuti asatengeke ndi "kukula kwa ntchito". Akufotokozanso kuti nthawi zonse amayesetsa kukhala ndi "maganizo abwino".

Njira yosinkhasinkha yoganizira bwino imagwirizana bwino ndi machitidwe oyendetsa njinga zamoto ndi mapiri makamaka, chifukwa nthawi zina zoopsa za misewu zimabweretsa kukhazikika bwino komanso nthawi yomweyo zosangalatsa. Zowonadi, iwo omwe nthawi zonse amakwera njinga zamapiri amadziwa kumverera kosangalatsa kumeneku chifukwa cha kudzikweza, chifukwa cha kuledzera kwa liwiro, mwachitsanzo, panthawi yotsika panjira imodzi.

Chizoloŵezi chokwera njinga zamapiri chimakhala chosangalatsa, ndipo tingaphunzire kukumana nazo mphindi ndi nthawi.

Woyendetsa njinga zamapiri akuchitira umboni, akulongosola kuti m’malo momvetsera nyimbo kuti aiwale zoyesayesa zake, iye amaika maganizo ake pa phokoso la malo ozungulira. “Kodi ndikumvera chiyani panjinga yamapiri? Phokoso la matayala, mphepo m’makutu potsika, mphepo m’mitengo pokwera, mbalame, chete mwankhanza mukuyendetsa pa nthaka yonyowa pang’ono, kenako ntchentche pa chimango ndi thukuta, ma crampons akumbali sanavutike kuti asagwire… ndinanyeka ndisanapumitse matako anga pa gudumu lakumbuyo ngati saguin pa 60 km/h pamene foloko imatembenuka pang'ono…

Kutengera umboni waposachedwa uwu, tinganene kuti mchitidwe wokwera njinga zamapiri ndi wolemera kwambiri komanso kuti mutha kuwawongolera kuti muchepetse ululu wanu.

Dziwani kuzigwiritsa ntchito, kuzimva, ndipo mudzakhala olimba mtima!

powatsimikizira

1. Atkinson J., Wilson D., Eubank. Chikoka cha nyimbo pakugawa ntchito pa mpikisano wanjinga. Int J Sports Med 2004; 25 (8): 611-5.
2. Bantik S.J., Wise R.G., Ploghouse A., Claire S., Smith S.M., Tracey I. Kujambula momwe chidwi chimasinthira ululu mwa anthu pogwiritsa ntchito MRI yogwira ntchito. Ubongo 2002; 125:310-9 .
3. Borg C, Padovan C, Thomas-Antérion C, Chanial C, Sanchez A, Godot M, Peyron R, De Parisot O, Laurent B. Maganizo okhudzana ndi ululu amakhudza malingaliro opweteka mosiyana mu fibromyalgia ndi multiple sclerosis. J Pain Res 2014; 7:81-7 .
4. Laurent B. Zithunzi zogwira ntchito za ululu: kuchokera kuyankha kwa somatic mpaka kutengeka. Ng'ombe. Akad. Natle Med. 2013; 197 (4-5): 831-46.
5. Garcia-Larrea L, Peyron R. Matrices opweteka ndi matrices opweteka a neuropathic: ndemanga. Ululu 2013; 154: Zowonjezera 1: S29-43.
6. Jones, MD, Booth J, Taylor JL, Barry BK. Kuchita masewera olimbitsa thupi kumapangitsa kuti anthu azikhala ndi thanzi labwino. Med Sci Sports Exerc 2014; 46 (8): 1640-7.
7. Tsabola I. Pa neurobiology ya zoimbaimba. Mu Juslin & Sloboda (eds.), Handbook of Music and Emotion: Theory, Research, Applications, 2010. Oxford: Oxford University Press.
8. Ploghaus A, Tracey I, Gati JS, Clare S, Menon RS, Matthews PM, Rawlins JN. Kupatukana kwa ululu ndi chiyembekezo chake mu ubongo wa munthu. Sayansi 1999; 284: 1979-81.
9. Roy M, Peretz I, Rainville P. Emotional valence imathandizira pakuchepetsa ululu wopangidwa ndi nyimbo. 2008 Ululu; 134:140-7 .
10. Szabo A, Small A, Lee M. Zotsatira za nyimbo zapang'onopang'ono komanso zofulumira pa kupalasa njinga mopitirira mpaka kutopa mwaufulu J Sports Med Phys Fitness 1999; 39(3):220-5.
11. Wieck K, Kalish R, Weiskopf N, Pleger B, Stefan K. E, Dolan R. J. The anterolateral prefrontal cortex imagwirizanitsa zotsatira za analgesic zomwe zimayembekezeredwa komanso zomveka zowawa. J Neurosci 2006; 26:11501-9 .
12. Wiech K, Ploner M, Tracey I. Neurocognitive mbali zakumva ululu. Trends Cogn Sci 2008; 12:306-13 .