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[Parasympathetic Nervous System 副交感神經系統]
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Parasympathetic Nervous System is a division of our autonomic nervous system that soothes, relaxes, restores and heals our body. It boosts our immune system and we feel more empathetic and loving, too.
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While the Coronavirus has stirred up some panic from all the news and media we hear and read, that causes our “fight or flight” Sympathetic Nervous System to constantly kicking in our stress hormones which can drain us, and decreases our immunity.
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Positive touch and empathetic connection are 2 of the most powerful healing tools that we can use and they are so accessible.
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Hug, embrace, hold someone dear to you for at least a few minutes, to help turn your parasympathetic nervous system on. Be grateful for the connection that you feel and give that healing energy back to the one that you hold. Give and receive.
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Let’s embrace each other more. All you need is your two arms and a grateful mind.
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#healthyliving #hugs #parasympatheticnervoussystem #heal #immunesystem
「parasympathetic and sympathetic nervous system」的推薦目錄:
parasympathetic and sympathetic nervous system 在 DR. SIMON MSH Facebook 的最佳解答
Did you know that most people do NOT get the minimum recommended daily amount (RDA) of magnesium? Even more, 19% of the population doesn’t even get 50% of the the RDA!
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Are you eating some of these foods on a daily basis?
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Magnesium is a cofactor that is used in >300 enzymatic reactions and competes with calcium to reduce irritability in our cells.
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Adequate magnesium consumption and even therapeutic supplementation of magnesium shifts the body out of the sympathetic nervous system state (fight or flight) and into the parasympathetic state.
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Activation of the parasympathetic nervous system allows us to reduce the excitability in the body, open up the blood vessels (increase circulation), and promote a more relaxed and rested state. This can be especially beneficial to improve sleep if supplemented around bed time.
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Magnesium has been proven to decrease the amount of circulating substance P (reduction of perceived stress, pain, & survival signaling) at night.
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Additionally, magnesium’s role in opening up the vessels (vasodilation) in the circulatory system and airways has been proven to decrease blood pressure and provide relief for minor chronic asthma as well as migraines.
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Magnesium is also anti-arrhythmic, supports bone health, and can be especially beneficial for diabetics (and pre-diabetics) by improving insulin sensitivity and postprandial blood glucose response. Optimal magnesium levels are also essential for proper Vitamin D absorption/metabolism.
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How are you consuming magnesium on a daily basis?
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parasympathetic and sympathetic nervous system 在 竹子的體育教室 Facebook 的精選貼文
【運動】訓練真的沒有你想像的簡單,要考慮的因子太多囉!
『優化你的訓練品質-調控自律神經系統』
自律神經系統(Autonomic nervous system, ANS)由交感神經(Sympathetic )與副交感神經(Parasympathetic)兩者互相合作調和。自律神經系統為不用過大腦的自我反射系統,交感神經負責 ‘’戰與逃’’,副交感神經負責‘’休息與消化’’,如果以汽車來看,交感神經可以比喻為加速系統,副交感神經可以比喻為煞車系統,兩者互相配合能使行車安全。
自律神經失調是現代人常見症狀,壓力大、快速節奏、熬夜、咖啡因等常出現交感神經過於活躍的自律神經失調。長期沮喪、沒自信、沒有目標、情緒低落等常出現副交感過於活躍的自律神經失調。多數出現問題的多半是交感神經過於活躍型的自律神經失調。
交感神經的’’戰與逃’’反應是人類感受到危機與壓力時為了求生的原始本能,幫助你火場扛家人出來、跳過你本來跳不過的圍牆、或是暴怒時想撂倒別人的生理激動反應等。現代上班族因工作節奏快速、高壓的工作環境與工時、過多的茶與咖啡與較少或不佳的睡眠都使得身體壓力過大與疲勞無法排解,而身體分不出你現在遇到危險還是壓力過大或太疲勞,所以會使戰與逃機制出來反應,它是緊急應變機制,不適合身體長期使用,就像緊急發電機不適合全年供電是一樣道理。生理現象有心跳變快、血壓變高、血糖變高、分解蛋白質等機制、身體現象是身體肌肉高張力與含胸緊縮頭部前引姿勢(駝背加上頭往前方凸出)。
生理現象對恢復有什麼影響?恢復的目的是要儲存醣類讓身體下一次訓練得以使用,長期壓力導致醣類釋放與血糖過高。恢復的目的是分泌合成賀爾蒙來修補肌肉與再生強化,而戰與逃反應使蛋白質分解不利肌肉生長與身體恢復。而交感神經高度亢奮使你不容易有食慾與睡眠慾望,而缺乏優良飲食與良好睡眠將不利恢復。
身體現象對訓練與恢復有什麼影響?‘’所有的負面情緒都以屈曲動作表現出來’’,想想當你突然被人嚇到,你的演化機制告訴你要保護身體器官,並伴隨肌肉高張力,所以你緊縮身體但同時會看你的目標加以防禦,肌肉高度張力用來反擊或逃跑,所以常見體徵是含胸但頭往前方凸出(1)。這有什麼問題?當你全身張力高且體態不佳時,你會容易肩頸痠痛且身體不適,越不舒服就越睡不好,睡不好又讓身體陷入恢復不良的惡性循環。夜間是副交感神經主導時段,睡不著或熬夜迫使交感神經出來工作,身體帶著有精神的疲勞假象與更活躍的交感神經到下一天。
訓練實務中有睡不好、吃不好、過度訓練等交感神經高度亢奮情況常見於開始跑最大肌力期、開始練大量爆發力、工作與生活壓力大的學員、大比賽將至的運動員身上,當恢復不佳就會影響訓練,以下有些交感副交感操控技術可以練習:
1.橫隔膜呼吸訓練:
呼吸是少數身體能控制的自律神經機制,吸氣是交感主導,吐氣是副交感主導。當你感受壓力時,請記得原則是吐氣要比吸氣更長,節奏慢且長。試看看鼻子吸氣4秒後吐氣6-10秒的節奏,讓身體慢下來。當你感受疲勞或熱身不足時,讓交感醒過來使用吸氣4秒後爆發吐氣。
2.感官訓練:
缺乏精神時,看讓你激動與亢奮的訓練影片會使交感神經活躍,需要放鬆時看讓你放鬆的輕小說。需要覺醒時聽比心跳快的音樂,訓練完、睡眠前、進食前等需要恢復時聽比心跳慢的音樂。需要精神時使用薄荷、茶樹等涼感、嗆鼻的精油、盥洗用品刺激皮膚與嗅覺,恢復時使用薰衣草等柔和味道。
3.神經連結與放鬆:
在訓練前還沒進入覺醒狀況時,可以採用快節奏、爆發的、短時間與高節奏音樂的熱身策略來啟動交感神經。訓練後收操前先躺下來橫隔膜呼吸3-5分鐘(瑜珈常見的大休息即為此例),讓交感神經獲得放鬆,來預備後續的收操、進食與睡眠。
高強度高量的訓練一定需伴隨等價值的恢復,因此呼吸、睡眠、自律神經控制是每個追求卓越的運動員必須要學習的訓練技術。
參考文獻:
(1)Thomas, W, M. (2014). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists (3 ed). Amsterdam, Holland: Elsevier.