{"id":8883,"date":"2021-02-24T08:17:59","date_gmt":"2021-02-24T08:17:59","guid":{"rendered":"https:\/\/vanhoimoi.org\/?p=8883"},"modified":"2021-02-24T08:18:04","modified_gmt":"2021-02-24T08:18:04","slug":"tin-ngan-huu-ich-nhung-phuong-the-giup-giam-stress","status":"publish","type":"post","link":"https:\/\/vanhoimoi.org\/?p=8883","title":{"rendered":"Tin Ng\u1eafn H\u1eefu \u00cdch: Nh\u1eefng Ph\u01b0\u01a1ng Th\u1ebf Gi\u00fap Gi\u1ea3m Stress<\/strong>
BS Tr\u1ea7n Vi\u1ec7t C\u01b0\u1eddng<\/span>"},"content":{"rendered":"\n
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________________________<\/figcaption><\/figure><\/div>\n\n\n\n

Trong cu\u1ed9c s\u1ed1ng, ai c\u0169ng s\u1ebd ph\u1ea3i \u0111\u1ed1i di\u1ec7n v\u01a1\u00ed nh\u1eefng v\u1ea5n \u0111\u1ec1 g\u00e2y ra s\u1ef1 c\u0103ng th\u1eb3ng (stress), m\u1ea5t b\u00ecnh an. C\u00f3 th\u1ec3 l\u00e0 do c\u00f4ng vi\u1ec7c l\u00e0m \u0103n, do nh\u1eefng v\u1ea5n \u0111\u1ec1 trong gia \u0111\u00ecnh hay nh\u1eefng b\u1ea5t \u0111\u1ed3ng trong cu\u1ed9c s\u1ed1ng x\u00e3 h\u1ed9i. H\u01a1n m\u1ed9t n\u1eeda d\u00e2n s\u1ed1 t\u1ea1i Hoa K\u1ef3 g\u1eb7p v\u1ea5n \u0111\u1ec1 do c\u0103ng th\u1eb3ng trong cu\u1ed9c s\u1ed1ng. Nhi\u1ec1u ng\u01b0\u1eddi ph\u1ea3i \u0111i \u0111\u1ebfn c\u00e1c chuy\u00ean vi\u00ean t\u00e2m l\u00fd \u0111\u1ec3 ch\u1eefa tr\u1ecb. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n gi\u00fap l\u00e0m gi\u1ea3m stress:<\/p>\n\n\n\n

1. Th\u01b0 gi\u00e3n b\u1eafp th\u1ecbt kh\u1eafp c\u01a1 th\u1ec3:<\/strong> G\u1ed3ng c\u1ee9ng t\u1eebng nh\u00f3m c\u01a1 b\u1eafp trong c\u01a1 th\u1ec3 v\u00e0 sau \u0111\u00f3 cho th\u01b0 gi\u00e3n: B\u1eaft \u0111\u1ea7u t\u1eeb ng\u00f3n tay t\u1edbi c\u00e1nh tay d\u01b0\u1edbi, c\u00e1nh tay tr\u00ean, c\u01a1 ng\u1ef1c, c\u01a1 l\u01b0ng, c\u01a1 b\u1ee5ng xu\u1ed1ng \u0111\u1ebfn c\u01a1 b\u1eafp \u0111\u00f9i…Khi c\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n, tinh th\u1ea7n c\u0169ng s\u1ebd th\u01b0 gi\u00e3n.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. T\u1eadp Yoga.<\/strong> Yoga l\u00e0 m\u1ed9t ph\u01b0\u01a1ng th\u1ebf luy\u1ec7n t\u1eadp gi\u00fap t\u00e2m th\u00e2n th\u01b0 gi\u00e3n gi\u00fap gi\u1ea3m stress, h\u1ea1 \u00e1p huy\u1ebft v\u00e0 b\u1edbt \u00e2u lo. Yoga ph\u1ed1i h\u1ee3p c\u00e1c t\u01b0 th\u1ebf c\u1ee7a c\u01a1 th\u1ec3 v\u00e0 s\u1ef1 ki\u1ec3m so\u00e1t h\u01a1i th\u1edf. T\u01b0 th\u1ebf c\u00f3 th\u1ec3 l\u00e0 n\u1eb1m th\u1eb3ng tr\u00ean s\u00e0n ho\u00e0n to\u00e0n th\u01b0 d\u00e3n m\u1ecdi c\u01a1 b\u1eafp ho\u1eb7c nh\u1eefng t\u01b0 th\u1ebf kh\u00f3 kh\u0103n \u0111\u00f2i h\u1ecfi s\u1ef1 luy\u1ec7n t\u1eadp \u0111\u1ec3 k\u00e9o d\u00e3n b\u1eafp th\u1ecbt. H\u01a1i th\u1edf c\u1ea7n ph\u1ea3i s\u00e2u \u0111\u01b0\u1ee3c \u00fd th\u1ee9c.<\/p>\n\n\n\n

3. H\u00edt th\u1edf s\u00e2u<\/strong>. H\u00edt th\u1edf s\u00e2u gi\u00fap gi\u1ea3m m\u1ee9c \u0111\u1ed9 cortisol trong c\u01a1 th\u1ec3. Nhi\u1ec1u cu\u1ed9c nghi\u00ean c\u1ee9u cho th\u1ea5y h\u00edt th\u1edf s\u00e2u c\u00f2n l\u00e0m gi\u1ea3m \u00e1p huy\u1ebft. Khi h\u00edt th\u1edf s\u00e2u ta ph\u1ea3i x\u1eed d\u1ee5ng ho\u00e0nh c\u00e1ch m\u00f4 v\u00e0 th\u1edf b\u1eb1ng b\u1ee5ng thay v\u00ec ch\u1ec9 th\u1edf b\u1eb1ng ng\u1ef1c. Khi th\u1edf s\u00e2u, nh\u1ecbp th\u1edf s\u1ebd ch\u1eadm r\u00e3i, t\u1eeb t\u1ed1n, gi\u00fap l\u00e0m gi\u1ea3m nh\u1ecbp tim v\u00e0 h\u1ea1 \u00e1p huy\u1ebft.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. Nghe nh\u1ea1c. <\/strong>Nghi\u00ean c\u1ee9u cho th\u1ea5y \u00e2m nh\u1ea1c gi\u00fap l\u00e0m gi\u1ea3m stress b\u1eb1ng nhi\u1ec1u ph\u01b0\u01a1ng c\u00e1ch. \u00c2m nh\u1ea1c tr\u1ea7m gi\u00fap n\u00e3o b\u1ed9 b\u00ecnh an b\u1edbt giao \u0111\u1ed9ng v\u00e0 gi\u00fap gi\u1ea3m \u0111au v\u00e0 gi\u1ea3m stress. C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u cho bi\u1ebft ti\u1ebfng v\u0129 c\u1ea7m c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m \u00e2u lo, ch\u1eadm nh\u1ecbp tim v\u00e0 h\u1ea1 \u00e1p huy\u1ebft.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. N\u1ee5 c\u01b0\u1eddi. <\/strong>C\u01b0\u1eddi to ti\u1ebfng c\u00f3 th\u1ec3 l\u00e0m gi\u1ea3m s\u1ef1 m\u1ec7t m\u1ecfi do c\u0103ng th\u1eb3ng g\u00e2y ra. Theo c\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u, khi c\u01b0\u1eddi, m\u00e1u trong c\u01a1 th\u1ec3 l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n, \u0111\u01b0a nhi\u1ec1u d\u01b0\u1ee1ng kh\u00ed \u0111\u1ebfn c\u00e1c c\u01a1 quan. C\u01b0\u1eddi to c\u00f2n gi\u00fap c\u1ea3m th\u1ea5y h\u1ea1nh ph\u00fac h\u01a1n v\u00e0 l\u00e0m t\u0103ng h\u1ec7 mi\u1ec5n d\u1ecbch.<\/p>\n\n\n\n

6. U\u1ed1ng tr\u00e0.<\/strong> M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y u\u1ed1ng tr\u00e0 \u0111en l\u00e0m gi\u1ea3m ch\u1ea5t cortisol do stress g\u00e2y ra v\u00e0 gi\u00fap t\u00e2m th\u1ea7n th\u01b0 gi\u00e3n. Tr\u00e0 c\u00f2n gi\u00fap cho tim m\u1ea1ch v\u00e0 gi\u00fap ch\u1ed1ng l\u00e3o h\u00f3a. Tr\u00e0 xanh c\u0169ng c\u00f3 t\u00e1c d\u1ee5ng gi\u00fap gi\u1ea3m stress.<\/p>\n\n\n\n

\"th\u1ec3<\/figure><\/div>\n\n\n\n

7. T\u1eadp th\u1ec3 thao.<\/strong> T\u1eadp th\u1ec3 thao l\u00e0m t\u0103ng l\u01b0\u1ee3ng endorphin gi\u00fap ta c\u1ea3m th\u1ea5y h\u01b0ng ph\u1ea5n. Nh\u1ea5t l\u00e0 sau khi ch\u1ea1y b\u1ed9, ch\u01a1i tennis ho\u1ea1c \u0111i hiking. Ch\u01a1i th\u1ec3 thao gi\u00fap ta t\u1eadp trung v\u00e0 qu\u00ean \u0111i nh\u1eefng b\u1ef1c b\u1ed9i, lo \u00e2u trong cu\u1ed9c s\u1ed1ng.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. T\u01b0\u1edfng t\u01b0\u1ee3ng ra nh\u1eefng c\u1ea3nh \u00eam \u0111\u1ec1m.<\/strong> B\u1ea1n c\u00f3 th\u1ec3 n\u1eb1m ho\u1eb7c ng\u1ed3i trong m\u1ed9t t\u01b0 th\u1ebf tho\u1ea3i m\u00e1i \u1edf n\u01a1i y\u00ean t\u0129nh v\u00e0 h\u00ecnh dung l\u1ea1i m\u1ed9t khung c\u1ea3nh h\u1ea1nh ph\u00fac thanh b\u00ecnh nh\u01b0 m\u1ed9t c\u1ea3nh tr\u1eddi bi\u1ec3n, m\u1ed9t r\u1eebng c\u00e2y l\u00e1 v\u00e0ng hay m\u1ed9t c\u00e1nh \u0111\u1ed3ng \u0111\u1ea7y hoa… \u0110\u1ed3ng th\u1eddi t\u1eadp h\u00edt th\u1edf ch\u1eadm v\u00e0 s\u00e2u. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng th\u1ebf r\u1ea5t t\u1ed1t gi\u00fap gi\u1ea3m stress.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

9. H\u01b0\u01a1ng th\u01a1m.<\/strong> Nhi\u1ec1u nghi\u00ean c\u1ee9u cho th\u1ea5y x\u1ea1 h\u01b0\u01a1ng tr\u1ecb li\u1ec7u c\u00f3 kh\u1ea3 n\u0103ng gi\u00fap gi\u1ea3m stress. M\u1ed9t s\u1ed1 m\u00f9i h\u01b0\u01a1ng nh\u01b0 lavender(o\u1ea3i h\u01b0\u01a1ng) c\u0169ng gi\u00fap gi\u1ea3m b\u1edbt c\u0103ng th\u1eb3ng.<\/p>\n\n\n\n

BS Tr\u1ea7n Vi\u1ec7t C\u01b0\u1eddng<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Trong cu\u1ed9c s\u1ed1ng, ai c\u0169ng s\u1ebd ph\u1ea3i \u0111\u1ed1i di\u1ec7n v\u01a1\u00ed nh\u1eefng v\u1ea5n \u0111\u1ec1 g\u00e2y ra s\u1ef1 c\u0103ng th\u1eb3ng (stress), m\u1ea5t b\u00ecnh an. C\u00f3 th\u1ec3 l\u00e0 do c\u00f4ng vi\u1ec7c l\u00e0m \u0103n, do nh\u1eefng v\u1ea5n \u0111\u1ec1 trong gia \u0111\u00ecnh hay nh\u1eefng b\u1ea5t \u0111\u1ed3ng trong cu\u1ed9c s\u1ed1ng x\u00e3 h\u1ed9i. H\u01a1n m\u1ed9t n\u1eeda d\u00e2n\u0111\u1ecdc ti\u1ebfp…<\/a><\/span><\/p>\n","protected":false},"author":2,"featured_media":4339,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[62,42],"tags":[231,255],"class_list":["entry","author-ntviet","post-8883","post","type-post","status-publish","format-standard","has-post-thumbnail","category-kienthuctongquat","category-tai-lieu","tag-kien-thuc-tong-quat","tag-y-hoc-thuong-thuc"],"_links":{"self":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/posts\/8883","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8883"}],"version-history":[{"count":0,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/posts\/8883\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=\/wp\/v2\/media\/4339"}],"wp:attachment":[{"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8883"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vanhoimoi.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}