Indlela Ubuqhawe Nokulala Okuthinta Impilo Yakho Yesikhumba

Isikhumba sakho sivame ukuba yindawo yokuqala lapho ubugqila nokulala okungelona elihle kuveza khona. Izindebe ezimnyama, ukuvuvukala okungazelelwe, ubuso obungashelelwe, kanye nokwanda kokuthinteka akukhona nje ukuphazamiseka kwezokwakha — kuyizimpawu ezibonakalayo zokuphazamiseka kwangaphakathi. Ubudlelwano phakathi kobuchopho nesikhumba buphathwa ngama-hormone, umsebenzi wezokwelapha, kanye ne-biological circadian, okwenza impilo yengqondo kanye nekhwalithi yokulala kube yizinto ezibalulekile empilweni yesikhumba.

I-Cortisol, i-hormone eyinhloko yokucindezeleka emzimbeni, idlala indima ebalulekile ekutheni ubugqila buguqulwe kube izinguquko ezibonakalayo zesikhumba. Ikhiqizwa yizigubhu ze-adrenal njengokuphendula ezinsongweni ezibonakalayo, i-cortisol ithuthukiswe ukuze ilungise umzimba ukuze ubhekane nezinselelo zomzimba eziphuthumayo. Nokho, empilweni yanamuhla, ubugqila bokucindezeleka obuphindaphindiwe bugcina amazinga e-cortisol ephezulu isikhathi eside, kudala umjikelezo wezinto ezilimazayo esikhumbeni.

I-cortisol ephezulu ikhulisa ama-sebaceous glands ukuze akhiqize amafutha amaningi. Le miphumela eyengeziwe ye-sebum, ixubene nezimo zokuvuvukala ezidalwa yi-cortisol, inikeza izimo ezinhle zokuthi amagciwane abangelwa ukuvuvukala akhule. Izifundo zikhombisile ukuthi abafundi bahlushwa kakhulu ukuvuvukala ngesikhathi sokuhlolwa, futhi abasebenzi bezempilo baveza izinkinga zesikhumba ngesikhathi sokusebenza okukhulu — ubufakazi obuqondile bokuhamba kwe-cortisol-acne.

Ngaphandle kwe-acne, i-cortisol ithinta umsebenzi wesikhumba ngokwehlisa ukukhiqizwa kwe-lipids nezinto ezibalulekile ezigcina ubumsulwa be-stratum corneum. Ukuphazamiseka kokuvikela kusho ukwanda kokulahleka kwamanzi okuphathekayo, ukwanda kokuthinteka eziphazamisekeni, kanye nokuphola kancane ezilonda noma ekuvuvukaleni. Abantu abaphansi kocindezelo oluphindaphindiwe bavame ukuveza ukuthi isikhumba sabo siba sebum kakhulu futhi sibe ne-dehydrated — umphumela ophikisanayo ochazwe umphumela we-cortisol ekukhiqizeni ama-sebum nasekusebenzeni kokuvikela.

Ubugqila obuphindaphindiwe bukhulisa amazinga e-cortisol akhulisa ukukhiqizwa kwe-oil futhi kwehlisa ukuvikelwa kwesikhumba, kudala umphumela ophikisanayo wesikhumba esinama-oily kodwa esingaphumuli kahle abaninzi abaphila ngaphansi kocindezelo.!! I-Cortisol iphinde yephule i-collagen futhi ivimbele ukukhiqizwa okusha kwe-collagen. Ngokuhamba kwesikhathi, lokhu kukhuthaza ukuvela kwemigqa emincane futhi kunika isikhumba ukuncipha — umgibeli obalulekile ukuguga okungafanele.

Imiphumela yokwehlisa amandla ye-cortisol iphinde iphazamise ikhono lesikhumba lokuvikela ezitheni nasekuphatheni izimo zokuvuvukala. Isikhumba uqobo sinohlelo lwesimpendulo yokucindezeleka, kuhlanganise nokukhiqizwa kwendawo ye-hormone yokukhulula i-cortisol. Lokhu kusho ukuthi ubugqila buphazamiseka isikhumba hhayi kuphela nge-cortisol yesistimu evela ezigubhu ze-adrenal kodwa futhi nge-hormones zokucindezeleka ezikhiqizwa ngqo ngaphakathi kwesikhumba.

Ubudlelwano phakathi kokucindezeleka nezikhumba ezivuvukalayo buphuma phambili kakhulu kune-acne elula. Izimo eziningi zesikhumba manje zaziwa njengezibandakanya ukucindezeleka, okusho ukuthi ukucindezeleka kwengqondo kungavula izigameko ezintsha noma kwenzele kube kubi izimpawu ezikhona ngokusebenzisa izindlela ezithile ezilinganisiwe. I-acne iyanda ngaphansi kokucindezeleka ngezindlela eziningi ezihlangene.

I-Cortisol ikhulisa ukukhiqizwa kwe-sebum, ama-neuropeptides ahlobene nokucindezeleka akhuthaza ukuvuvukala, futhi ukuvinjwa kokuvuvukala okuhambisana nokucindezeleka okungapheli kuvumela i-Cutibacterium acnes ukuba ikhulise kakhulu. Ngaphezu kwalokho, ukucindezeleka kuvame ukuholela ezishintsheni zokuziphatha — ukuthinta noma ukukhipha ubuso, ukushiya izinqubo zokunakekela isikhumba, ukudla kabi, nokulala kancane — konke lokhu kukhuphula imiphumela ye-biological. I-Eczema ne-atopic dermatitis kungenzeka ukuthi yizimo zesikhumba ezivuvukalayo ezibandakanya ukucindezeleka kakhulu.

Ukucindezeleka kukhuthaza ukukhululwa kwe-cytokines ezivuvukalayo nama-neuropeptides aqala ngqo ukuvula umjikelezo wokukhathala-nokukhathala futhi kuphazamise umsebenzi wesikhumba ophukile obonakalayo we-eczema. Abaningi abagulayo abane-atopic dermatitis bangakwazi ukukhomba izigameko ezithile ezicindezelayo ezazihambisana nezikhumba zabo ezimbi kakhulu. I-Psoriasis, isimo se-autoimmune, nayo iyasabela ekucindezelekeni.

Ucwaningo lukhombisa ukuthi ukucindezeleka kwengqondo kukhuthaza ukukhululwa kwe-pro-inflammatory mediators ezingaqala noma zikhuphule ama-plaques e-psoriatic. Ipheno le-Koebner — lapho i-psoriasis ithuthukiswa ezindaweni zokulimala zesikhumba — ingase ibonakale kakhulu ngesikhathi sokucindezeleka ngenxa yokulibaziseka kokuphola kanye nezimpendulo ezivuvukalayo ezikhulisiwe. Ukukhathala kwe-rosacea kuvame ukuhambisana nokucindezeleka kwemizwa, okukhuthaza i-vasodilation nokukhululwa kwezithako ezivuvukalayo esikhumbeni sobuso.

Ukukhathala okuhlobene nokucindezeleka kungaba yinto eqhubekayo, njengoba ububomvu obubonakalayo buholela ekukhathazekeni komphakathi, kudala umjikelezo wokucindezeleka nokukhula kwezimpawu. Ucwaningo lwezokwelapha lukhombisa ukuthi kuze kube ngu-70% weziguli ze-psoriasis zikhomba ukucindezeleka njengomthombo ophambili wezikhumba ezivuvukalayo, okwenza ukuphathwa kokucindezeleka kube ingxenye ebalulekile yokwelashwa kwezimo zesikhumba ezivuvukalayo.!! Ukuqonda lezi zixhumanisi kunika abantu amandla okuphatha ukuphathwa kokucindezeleka njengengxenye efanele yesu labo lokunakekela isikhumba kunokuba bayiphose njengokungabalulekile.

Ukulala akusikho ukuphumula kuphela — kuyisikhathi esisebenzayo sokulungisa, ukuvuselela, nokubuyisela ibhalansi kuyo yonke imithambo, kuhlanganise nesikhumba. Uma ukulala kunganele noma kungakhokhelwa kahle, imiphumela iba sobala ebusweni bakho ngokushesha, futhi ukuntuleka kwesikhathi sokulala okungapheli kukhuphula ukuvuthwa kwesikhumba ngokulinganiswa. Ngesikhathi sokulala okujulile, ukukhululwa kwe-hormone yokukhula kufinyelela phezulu.

Le hormone ikhuthaza ukukhiqizwa kwezicubu nokwakhiwa kwe-collagen, okwenza ukulala okujulile kube iwindi eliyinhloko lokulungisa isikhumba. Abantu abangenalo isikhathi sokulala bakhiqiza i-hormone yokukhula encane, okwenza kube nzima inqubo yokulungisa ebusuku egcina isikhumba siqinile, sithambile, futhi sihlanzekile. Ucwaningo olukhulu olushicilelwe ephephandabeni i-Sleep luthole ukuthi abantu abangenalo isikhathi sokulala babonwa njengabangenamandla, bakhathazekile, futhi abangabukeki kahle kunalabo abaphumule kahle.

Ngokubheka kahle, abacwaningi e-University Hospitals Cleveland Medical Center bakhombisa ukuthi abantuli abaphumuli kahle babonisa izimpawu ezikhulayo zokuguga okungaphakathi — imigqa emincane, ukungalingani kwemibala, ukuncipha kwe-elasticity, nokubuyiselwa kancane kokushiswa yilanga. Ukuhamba kwegazi esikhumbeni kukhuphuka ngesikhathi sokulala, kuhambisa umoya-mpilo nezinsiza ezidingekayo zokulungisa. Uma ukulala kuncishiswa, lokhu kuhamba kwegazi okukhuthazayo kuncipha, kuholele ebusweni obuphuphile, obungapheli, noma obuphukile obuvame ukuhambisana nokukhathazeka.

Izindebe ezimnyama ngaphansi kwamehlo — ezidalwe ukuhamba kwegazi esikhumbeni esithambile se-periorbital — ziba mbi kakhulu ngokuntuleka kokulala njengoba i-vasodilation ikhula futhi isikhumba siba sobala kakhulu ngenxa yokungabi namanzi. Uhlelo lokuzivikela luncike kakhulu ekulaleni. Ukuntuleka kokulala kukhuphula izimpawu zokuvuvukala futhi kuvinjezele umsebenzi wezokuzivikela, kudala izimo ezikhuphula i-acne, i-eczema, i-psoriasis, nezinye izimo zesikhumba ezivuvukalayo.

Ngisho nokunciphisa isikhathi sokulala — ukuthola amahora ayisithupha esikhundleni sama-8 — kukhombisile ukukhuphula amazinga e-cytokine evuvukalayo i-interleukin-6 kakhulu. I-debt yokulala engapheli ikhulisa lezi zimpawu ngokuhamba kwesikhathi. Ngenkathi ubusuku obubi buveza izinguquko zesikhashana, ukuntuleka kwesikhathi sokulala okuqhubekayo kuholela ekonakaleni okuqhubekayo okuba nzima kakhulu ukuvuselela njengoba izindlela zokulungisa zesikhumba ziba sezingeni eliphansi.

Isikhumba sakho sisebenza ngensiza ye-biological ye-24-hour ethinta ukuthi yiziphi izinqubo ezahlukene ze-cell ezisebenza kakhulu. Ukuqonda le rhythm ye-circadian kukhombisa ukuthi kungani isikhathi sokunakekela isikhumba sakho kubalulekile nokuthi kungani ukuphazamiseka kwesikhathi sokulala kunomthelela omkhulu empilweni yesikhumba. Ngosuku, isikhumba sakho sithatha izinyathelo zokuvikela.

Ukukhiqizwa kwe-antioxidant kukhuphuka ukuze kulwe ne-UV radiation nezinto eziphilayo, ukukhiqizwa kwe-sebum kufinyelela phezulu ukuze kugcinwe ibhodi eliphezulu, futhi izimpendulo ezivuvukalayo ziqala ukuphendula ngokushesha ezinsongweni. Umsebenzi wesikhumba uqina kakhulu phakathi nezinsuku, futhi ukulahleka kwamanzi okuphuma esikhumbeni kuncane kakhulu. Ngebusuku, isikhumba sishintshela emkhakheni wokulungisa nokuvuselela.

Izinga lokwehlukaniswa kwezicubu lifinyelela phezulu phakathi kuka-11 PM no-4 AM, lapho amazinga e-hormone yokukhula aphakeme kakhulu. Lapha, i-DNA elimele iyalungiswa, i-collagen entsha iyakhiqizwa, futhi izicubu ezisemqoka zesikhumba zisebenza kakhulu. Ukuhamba kwegazi esikhumbeni kukhuphuka, kuhambisa izinsiza nezinto ezidingekayo ukuze kuqhutshekwe nalezi zinqubo zokuvuselela.

Ukungena kwesikhumba kukhuphuka futhi ngebusuku, okwenza kube yisikhathi esifanele sokufaka imikhiqizo yokwelapha. Izithako ezisebenzayo ezifana nama-retinoids, ama-peptides, nezimfanelo zokuhlunga zifaka kahle kakhulu ngobusuku futhi zisebenza ngokuhlanganyela nezindlela zokulungisa zesikhumba. Ukuphazamiseka kwe-rhythm yakho ye-circadian — kungaba ngenxa yomsebenzi wezinguquko, i-jet lag, ubusuku obude obuqhubekayo, noma izinhlelo zokulala ezingajwayelekile — kuhlukanisa lezi zinqubo ezithuthukisiwe.

Uma isigaba sokulungisa sesikhumba sikhishwa noma sishintshwa, ibhalansi phakathi kokulimala kwansuku zonke nokulungiswa kobusuku iyashintsha. Ucwaningo lwabantu abasebenza ngezinguquko lukhombisa njalo ukuguga kwesikhumba okukhuphukayo nokwanda kwezimo zesikhumba uma kuqhathaniswa nalabo abagcina izinhlelo zokulala ezijwayelekile. Ukukhanya okuphuma kumaskrini ngobusuku kunciphisa ukukhiqizwa kwe-melatonin, kuvimba ukuqalwa kokulala futhi kunciphisa iwindi lokulungisa. I-melatonin uqobo iyisithako esinamandla se-antioxidant esivikela izicubu zesikhumba ngesikhathi sokulala, ngakho ukuvinjwa kwayo kunezimpempe ezithile empilweni yesikhumba ngaphezu kokunciphisa isikhathi sokulala.

Ukuthuthukisa isikhumba sakho ngokuphila kahle nokuphathwa kwecindezeleka kudinga izindlela ezijwayelekile zansuku zonke kunokungenelela okwesikhashana. Lezi zindlela ezisekelwe emiphumeleni zibhekana nezindlela ze-biological nezokuziphatha ezixhumanisa impilo yengqondo nezempilo yesikhumba. Ukuze uthuthukise ukulala, sebenzisa isikhathi esijwayelekile sokulala nokuvuka — ngisho nasezimpelaviki.

Uhlelo lwe-circadian luphendula kahle kakhulu ekujwayeleni. Dala indawo yokulala epholile, emnyama, njengoba ukulawula izinga lokushisa kwesikhumba kuyinsiza yokulala futhi igumbi elipholile likhuthaza ukulala okujulile. Nciphisa ukuvezwa kumaskrini okungenani imizuzu engama-30 ngaphambi kokulala ukuze uvikele ukukhiqizwa kwe-melatonin, noma sebenzisa i-blue-light filtering uma kumaskrini kungagwenywa.

Izinqubo zakho zokunakekela isikhumba ebusuku kufanele zifakwe okungenani imizuzu engama-15 kuya kwengama-20 ngaphambi kokulala ukuze imikhiqizo ingathintwa kwi-pillowcase yakho. Ama-pillowcase e-silk noma e-satin adala ukungabikhona okuncane esikhumbeni kunokhuni, kunciphisa izikhumba zokulala ezingaholela ekwakhiweni kwemigqa ngokuhamba kwesikhathi. Shintsha i-pillowcase yakho okungenani kabili ngesonto, njengoba amagciwane, uwoyela, nezinsalela zemikhiqizo ezihlanganisiwe zingaholela ekubeni nezikhumba ezivuvukalayo.

Ukulala kwi-pillowcase ye-silk kunciphisa ukungabikhona esikhumbeni ngaphezu kwama-43% uma kuqhathaniswa nokhuni, okungase kunciphise izikhumba zokulala futhi kunciphise ukuvuvukala kwesikhumba esithambile noma esine-acne.!! Ukuze uphathe ukucindezeleka, ubufakazi bukhombisa kakhulu ukugijima njalo, ukuzenzakalelayo, nokuphefumula okujulile. Ukuhamba kunciphisa amazinga e-cortisol futhi kukhuphula ama-endorphins, okukhuthaza kokubili umoya nokuhamba kwegazi esikhumbeni.

Ngisho nemizuzu engama-20 kuya kwengama-30 yokusebenza okujwayelekile ezinsukwini eziningi ibonisa ukuncipha kokucindezeleka. Ukuzenzakalelayo kuphinde kwahlolwa ngokukhethekile ezimweni zezokwelapha. Ucwaningo oluphawulekayo lukaJon Kabat-Zinn luthole ukuthi iziguli ze-psoriasis ezazisebenzisa ukuzenzakalelayo ngesikhathi sokwelashwa kwe-UV zaphola ngokushesha kakhulu kunezithola kuphela ukwelashwa kokukhanya.

Ukuzenzakalelayo okujwayelekile kunciphisa i-cortisol, kwehlisa izimpawu zokuvuvukala, futhi kuthuthukisa ikhwalithi yokulala — zonke izindlela zokuthuthukisa isikhumba. Izivivinyo zokuphefumula ezigxile ekuphefumuleni okude, okuphuthumayo zisebenza kuhlelo lwe-parasympathetic nervous, ziphikisela impendulo yokulwa noma yokubalekela ethuthukisa ukukhiqizwa kwe-cortisol.