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[title] => Ova navika može biti posebno korisna onima koji se bore s depresijom. Namijenjena je svima koji nemaju vremena, može biti učinkovitija i od vježbanja
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Topla kupka definitivno je jedan od najboljih oblika opuštanja nakon napornog dana. Pomaže i u ublažavanju napetih mišića i u smirivanju misli pa je idealna priprema za spavanje.
Međutim, kako je nedavno otkrio dr. Johannes Naumann sa Sveučilišta u Freiburgu u Njemačkoj, redovite kupke mogu imati dodatne pozitivne učinke na ljude koji razvijaju simptome depresije.
U današnje vrijeme mnogi se ljudi suočavaju s kroničnim nedostatkom vremena, pa se kupke često zamjenjuju brzim tuširanjem. Iako je to, naravno, ekološkija opcija, sa stajališta zdravlja i dobrobiti ne bi bilo loše malo češće se prepustiti uživanju u toploj kupki.
Prema Naumannovim nalazima, objavljenim u časopisu BMC Complementary and Alternative, ova navika može biti posebno korisna ljudima koji se bore s depresijom ili depresivnim osjećajima. Naime, Naumann je otkrio da popodnevna kupka u ublažavanju simptoma depresije može biti učinkovitija od vježbanja.
Kao što je poznato, tjelesna aktivnost je vrlo učinkovita metoda za ublažavanje takvih simptoma jer se tijekom vježbanja oslobađaju veće količine serotonina. Ali zbog depresije, sama pomisao na tjelesnu aktivnost može se činiti gotovo nemogućom. A vruća kupka može biti vrlo dobra alternativa.
U Naumannovu studiju bilo je uključeno 45 ljudi. Otprilike polovina sudionika koristila je antidepresive tijekom eksperimenta. Sudionici studije u početku su nasumično podijeljeni u dvije skupine. Prvoj skupini naloženo je vježbanje dva puta tjedno, a drugoj skupini da se kupaju u toploj kupki do 30 minuta, s temperaturom vode od oko 40 Celzijevih stupnjeva.
Osobe u drugoj skupini također su dobile uputu da se nakon kupke zamotaju u pokrivač i opuštaju se još 20 minuta. Cilj je bio blago povisiti tjelesnu temperaturu. Rezultati prethodnih istraživanja pokazali su da se određena odstupanja javljaju kod osoba s depresijom.
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Uobičajeno je da naša tjelesna temperatura tijekom dana lagano raste, a navečer pada. Ovaj pad temperature potiče tijelo da proizvodi melatonin, hormon koji je vrlo važan za spavanje. Međutim, kod osoba s depresijom ove su temperaturne promjene često manje izražene ili odgođene. Stoga je vrlo korisno pokušati malo zagrijati tijelo tijekom dana, što se može učiniti i sportskim vježbanjem i toplim kupkama.
Promjene u obje skupine određene su klasičnom ljestvicom koju su psiholozi i psihijatri koristili za utvrđivanje težine simptoma depresije. Naumann je otkrio da se intenzitet ovih simptoma kod onih koji su u svoj raspored uključili redovite kupke smanjio za šest bodova.
S druge strane, u skupini koja je počela vježbati dva puta tjedno, intenzitet simptoma smanjio se za tri boda. Uz to, očekuje se da će se pozitivni učinci kupke pokazati čak i brže od pozitivnih učinaka tjelesne aktivnosti. S obzirom na to da su tople kupke obično sigurna i relativno jeftina metoda opuštanja, definitivno ima smisla pokušati ih sebi priuštiti češće, pogotovo ako tražite prirodnu pomoć u suočavanju s depresivnim ili sličnim osjećajima.
Naravno, kupke same po sebi ne mogu riješiti sve vaše probleme, ali mogu biti dobrodošla podrška i nadopuna ostalim mjerama. Preporučuje se u kupku uključiti dodatke poput esencijalnih ulja i gorke soli, jer će to pomoći još boljem opuštanju i podizanju raspoloženja.
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Topla kupka definitivno je jedan od najboljih oblika opuštanja nakon napornog dana. Pomaže i u ublažavanju napetih mišića i u smirivanju misli pa je idealna priprema za spavanje.
Međutim, kako je nedavno otkrio dr. Johannes Naumann sa Sveučilišta u Freiburgu u Njemačkoj, redovite kupke mogu imati dodatne pozitivne učinke na ljude koji razvijaju simptome depresije.
U današnje vrijeme mnogi se ljudi suočavaju s kroničnim nedostatkom vremena, pa se kupke često zamjenjuju brzim tuširanjem. Iako je to, naravno, ekološkija opcija, sa stajališta zdravlja i dobrobiti ne bi bilo loše malo češće se prepustiti uživanju u toploj kupki.
Prema Naumannovim nalazima, objavljenim u časopisu BMC Complementary and Alternative, ova navika može biti posebno korisna ljudima koji se bore s depresijom ili depresivnim osjećajima. Naime, Naumann je otkrio da popodnevna kupka u ublažavanju simptoma depresije može biti učinkovitija od vježbanja.
Kao što je poznato, tjelesna aktivnost je vrlo učinkovita metoda za ublažavanje takvih simptoma jer se tijekom vježbanja oslobađaju veće količine serotonina. Ali zbog depresije, sama pomisao na tjelesnu aktivnost može se činiti gotovo nemogućom. A vruća kupka može biti vrlo dobra alternativa.
U Naumannovu studiju bilo je uključeno 45 ljudi. Otprilike polovina sudionika koristila je antidepresive tijekom eksperimenta. Sudionici studije u početku su nasumično podijeljeni u dvije skupine. Prvoj skupini naloženo je vježbanje dva puta tjedno, a drugoj skupini da se kupaju u toploj kupki do 30 minuta, s temperaturom vode od oko 40 Celzijevih stupnjeva.
Osobe u drugoj skupini također su dobile uputu da se nakon kupke zamotaju u pokrivač i opuštaju se još 20 minuta. Cilj je bio blago povisiti tjelesnu temperaturu. Rezultati prethodnih istraživanja pokazali su da se određena odstupanja javljaju kod osoba s depresijom.
---
---
Uobičajeno je da naša tjelesna temperatura tijekom dana lagano raste, a navečer pada. Ovaj pad temperature potiče tijelo da proizvodi melatonin, hormon koji je vrlo važan za spavanje. Međutim, kod osoba s depresijom ove su temperaturne promjene često manje izražene ili odgođene. Stoga je vrlo korisno pokušati malo zagrijati tijelo tijekom dana, što se može učiniti i sportskim vježbanjem i toplim kupkama.
Promjene u obje skupine određene su klasičnom ljestvicom koju su psiholozi i psihijatri koristili za utvrđivanje težine simptoma depresije. Naumann je otkrio da se intenzitet ovih simptoma kod onih koji su u svoj raspored uključili redovite kupke smanjio za šest bodova.
S druge strane, u skupini koja je počela vježbati dva puta tjedno, intenzitet simptoma smanjio se za tri boda. Uz to, očekuje se da će se pozitivni učinci kupke pokazati čak i brže od pozitivnih učinaka tjelesne aktivnosti. S obzirom na to da su tople kupke obično sigurna i relativno jeftina metoda opuštanja, definitivno ima smisla pokušati ih sebi priuštiti češće, pogotovo ako tražite prirodnu pomoć u suočavanju s depresivnim ili sličnim osjećajima.
Naravno, kupke same po sebi ne mogu riješiti sve vaše probleme, ali mogu biti dobrodošla podrška i nadopuna ostalim mjerama. Preporučuje se u kupku uključiti dodatke poput esencijalnih ulja i gorke soli, jer će to pomoći još boljem opuštanju i podizanju raspoloženja.
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15. svibanj 2024 10:10
