صحة
كيف يساعد النوم على قهر المرض؟
يلاحظ كثيرون تحسّن الحالة الصحية للمرضى بعد النوم، لأن الجسم “يعيد برمجة” الخلايا المناعية أثناء النوم، ما يجعلها تحارب العدوى بفعالية أكبر.
وتشير لوتشيانا بيسيدوفسكي من جامعة توبنغن الألمانية في مقال نشرته مجلة Journal of Experimental Medicine، إلى أن “النوم يرفع من فعالية عمل الخلايا التائية ورد فعلها على مختلف التهديدات، وهذه خاصية مهمة للغاية، إذا ما أخذنا بالاعتبار اضطرابات النوم المنتشرة على نطاق واسع حاليا، وكذلك المشكلات التي تسببها مثل الاكتئاب والإجهاد”.
ووفقا للعلماء، فإن الدماغ والنظام الهرموني للجسم ينتج دائما نوعين من الإشارات، منها نوع يجبر الجسم على النوم والآخر يمنعه من النوم. وتؤثر التقلبات في قوة هذه الإشارات على قدرتنا في النوم ليلا والاستيقاظ صباحا، وأي خلل في هذا يؤدي إلى الأرق أو إلى النوم القهري.
واكتشف العلماء في السنوات الأخيرة تأثير هذه الإشارات ليس فقط على الرغبة في النوم، وإنما أيضا في عمل مختلف نظم خلايا الجسم. فمثلا، يرتبط اضطراب النوم بمرض ألزهايمر وشيخوخة جميع خلايا الجسم وغيرها من المشكلات، حيث اكتشف الفريق العلمي الذي ترأسه بيسيدوفسكي أن النوم يؤثر على عمل الجسم وعلى قدرة الخلايا التائية، المسؤولة عن المناعة، في التعرف على الخلايا المصابة وقتلها.
وتجدر الإشارة هنا إلى أن العلماء اكتشفوا قبل حوالي 10 سنوات أن الجسم يفرز نوعين من الإشارات التي تؤثر على الخلايا التائية، بعضها تحفز خلايا المناعة والبعض الآخر يحدّ من عملها.
ولمعرفة كيفية تأثير هذه الإشارات، جمع الباحثون وحللوا عينات من الدم تعود لأشخاص مصابين بفيروس مضخم للخلايا، حيث لاحظوا أن كمية المكونات التي تقمع خلايا المناعة تنخفض خلال النوم. وبعد ذلك، أجروا تجربة قسّموا فيها المتطوعين المصابين إلى مجموعتين، سمحوا لأفراد الأولى بالنوم في النهار ومنعوا أفراد الثانية، ليتوصلوا إلى أن منظومة المناعة لدى الذين ناموا في النهار تحسنت بصورة ملحوظة.
المصدر: نوفوستي
what can steroids do to you
مارس 24, 2025 at 6:26 م
Whereas the dumbbell lateral increase primarily works
your lateral delts, the uppermost fibers of your entrance and rear delts additionally contribute
to bringing your arms out to the sides (abduction). Additionally,
to counter your shoulder muscular tissues pulling your humerus up, your rotator cuff pulls your humeral head right down to keep it in your shoulder socket.
The standing cable rear delt row with rope is a really effective
and practical exercise for constructing muscle and strength in the posterior deltoids.
While some workouts might worsen shoulder pain, there are options like machine shoulder presses and cable lateral raises which are usually extra joint-friendly.
So, whichever shoulder coaching plan you follow, ensure it works all three
heads equally. Bear In Mind, too, that the anterior head
can be trained every time you’re employed your chest, so you may not need to hit it again in your shoulder exercises.
“These muscular tissues are inclined to get tight if you hunch when doing tasks like texting, watching TV, and using a computer,” says Dr.
Rampersaud. Tight pecs may cause muscle imbalances when utilizing
your shoulders, which could find yourself in ache, and probably injury.
Read on to study the way to improve your shoulder energy, particularly with shoulder stability workout routines really helpful by Hinge
Well Being physical therapists. Ideally, these shoulder extension workouts are a half of a complete shoulder mobility regime.
When performing these, do not forget that your mobility exercises do not
must be intense or prolonged. Improving mobility is a sluggish process that comes
from persistent apply. Due To This Fact, doing somewhat bit
a quantity of instances throughout the week is the key to improving
mobility.
Whereas these three heads operate together to regulate your
shoulder joints, you could also emphasize and develop every one in flip (1).
All that pushing and pressing implies that this muscle is usually overdeveloped.
Nevertheless, on the off-chance, you’re
not one of many masses, dumbbell entrance raises are probably the greatest
methods to isolate this muscle. In this text, I reveal the most effective shoulder
workouts for building muscle and energy and share
some tried-and-tested shoulder-building methods and ideas. Set a bench to a
low incline and lie chest-down with a dumbbell in each hand and your palms going through.
Retract your shoulder blades, then elevate the weights
straight out so your arms are parallel to the ground.
Whether Or Not you practice at home or carry within the gym, you’ll find a way to program these exercises into your
exercise routine to build strength, power, mobility, and muscle mass.
Under are ten examples of compound shoulder workouts to add to your shoulder workout routine and goal a number of
muscle teams. Using a full range of motion is at all times useful; nevertheless, it is uniquely necessary to shoulder training.
For instance, most people do not decrease the weight all the way in which
down on shoulder presses. Of course, if a specific vary of motion causes pain, avoid
it. Cable internal and external rotations are another wonderful train for shoulder health, targeting the rotator cuff muscles.
You can do these with a resistance band if you do not have entry to a cable machine.
So understanding the best shoulder exercises can really pay off if you want to make issues like carrying a
bag of groceries, reaching for a field of cereal, or blow drying your hair slightly easier.
Overpress variations safely incorporate into your routine by following three suggestions.
Lastly, heat up adequately, maintain good posture, interact the core, and hearken to
your physique to keep away from overexertion or harm.
Resistance and focused power training help to extend muscle power.
You could successfully increase your range of motion and enhance your shoulder well being by frequently together with this train in your shoulder health
program. For sustaining correct posture and avoiding shoulder injuries, the muscular tissues that management shoulder
extension and scapular retraction are the major focus of
this train. The posterior deltoid may be strengthened to
enhance shoulder stability and reduce the chance of rotator
cuff accidents.
Nevertheless, do not confuse “effortless” with straightforward;
these movements demand focus, management, and consistency to reap the advantages.
Incorporating these into your routine can lay a solid foundation for total power and enhance how
your physique handles on a regular basis actions. Focus on gradual development quite than quick results,
and always prioritize correct type over ego lifting.
Steadiness your coaching across all three deltoid heads, give your shoulders
sufficient recovery time, and gas your progress with
proper vitamin.
“There are so many various muscle teams that connect with the shoulder joint,” Dr.
Scantlebury says. This includes your rotator cuff,
a set of four different muscle tissue that help stabilize the joint and maintain it
in its correct place. And there are also the ones that connect to the scapula (shoulder blades), including your rhomboids and trapezius.
The shoulder workouts you are in a place to do with no gear primarily consist
of body-weight workout routines.
They require high upper-body power and
skill and should be attempted solely after correct
training and conditioning. It is a dynamic train combining yoga and
traditional push-ups to create a more difficult shoulder exercise.
It is superb for toning, successfully concentrating on all of your muscle groups,
and dealing them hard to construct energy. It
combines the standard plank train with the push-up exercise
to create a tougher shoulder workout. This glossary will overview well-liked bodyweight shoulder strikes
like handstand push-ups, pike push-ups, shoulder taps,
and arm circles. This record will clarify over 10 in style machine shoulder workout routines paired with names,
descriptions, and illustrations. You can perform it with
completely different leg positions (seated, kneeling,
standing) and grip variations (neutral, pronated) to add problem
and goal totally different muscle teams.
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Earnest
أبريل 3, 2025 at 7:43 م
70918248
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أبريل 3, 2025 at 9:43 م
70918248
References:
most commonly used Steroids