Niba warigeze kumva utuje kurushaho nyuma yo gutembera muri pariki cyangwa kunyura mu ishyamba, ntabwo ari igitekerezo cyawe, ni uko umubiri wawe ukora.

Kuba uri hanze mu bidukikije, bishobora gutuma habaho impinduka zigaragara mu mubiri wawe, zirimo kugabanuka kw'imisemburo itera umuhangayiko (stress), igabanuka ry'umuvuduko w'amaraso, ndetse no kunoza ubuzima bwawe bw'igogora.

Ntibigusaba gutembera mu gasozi amasaha menshi kugira ngo wumve izi nyungu. Inyungu nyinshi cyane zishoboka zigaragara nyuma y'iminota 20 gusa. Bityo, no gutembera muri pariki mu gihe cyo kurya saa sita no kurya umugati wa 'sandwich' wicaye ku ntebe inshuro nkeya mu cyumweru, bishobora kugirira akamaro umubiri n'ibitekerezo byawe.

Dore uburyo bune bw'ukuntu kuba hafi y'ibidukikije bishobora kugufasha kugira ubuzima bwiza.

1. Umubiri wawe uruhuka mu buryo nawe utazi

Iyo ubonye ibiti by'icyatsi kibisi, ukumva impumuro y'ibiti bya pinusi (pine), cyangwa ukumva urusaku rw'amababi anyeganyega buhoro n'indirimbo z'inyoni, urwungano rw'imyakura rwawe – urusobe rw'imyakura igenga ibintu byikora ubwabyo mu mubiri wawe – ruhita rugira icyo rukora mu buryo nawe utagizemo uruhare.

Ibi bishobora kubaho iyo usuye pariki iri hafi y'aho utuye.

Baroness Kathy Willis, umwarimu wa kaminuza wigisha urusobe rw'ibinyabuzima kuri Kaminuza ya Oxford, mu Bwongereza, "Tubona impinduka mu mubiri zirimo nko kugabanuka kw'umuvuduko w'amaraso, impinduka mu buryo umutima utera, ndetse n'umutima wawe utera buhoro cyane - ibi byose bifitanye isano n'uko umubiri utuza.

Ubushakashatsi bwakorewe mu Bwongereza bwitabiriwe n'abantu bagera hafi ku 20,000, bwagaragaje ko abantu bamara nibura iminota 120 mu cyumweru bari ahari ibimera n'ibiti, bishoboka cyane ko bagira ubuzima bwiza n'imitekerereze myiza.

Ibimenyetso byerekana akamaro ko kumara igihe ahantu hari ibidukikije ari byiza cyane kuburyo hari ibice bimwe na bimwe byakoreweho amagerageza mu buryo buzwi nka "green social prescribing", aho abantu bahuzwa n'ibikorwa biri mu bidukikije – nko kuvomerera, kugenda n'amaguru mu matsinda y'abantu no gukora ubukorerabushake bwo kwita ku bidukikije – mu rwego rwo kugira ubuzima bwiza bwo ku mubiri n'ubuzima bwo mu mutwe, bigira n'uruhare rwiza ku byishimo n'imibereho myiza.

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2. Imisemburo yawe irongera igakora neza

Imisemburo yo mu mubiri na yo igira uruhare mu gutuza.

Willis avuga ko kumara igihe uri hanze byongera gukora kwa 'endocrine system' (sisitemu y'imisemburo y'umubiri) kandi bikagabanya urugero rwa cortisol na adrenaline, iyo misemburo ikaba ari yo izamuka cyane iyo umuntu ahangayitse cyangwa afite ubwoba.

Agira ati: "Ubushakashatsi bwagaragaje ko abantu bamaze iminsi itatu mu cyumba cya hoteli bahumeka amavuta ya Hinoki (igiti cyo Buyapani) bagize igabanuka rikomeye ry'umusemburo wa adrenaline ndetse habaho kwiyongera gukomeye kw'uturemangingo twitwa 'natural killer cells' mu maraso yabo."

'Natural killer cells' ni uduce tw'uturemangingo tw'umubiri dufasha kurwanya virusi. Abitabiriye ubwo bushakashatsi bakomeje kugira umubare mwinshi w'utwo turemangingo mu mibiri yabo na nyuma y'ibyumweru bibiri bahumetse iyo mpumuro.

Muri macye, ibidukikije "biturisha ibicyeneye gutuza, kandi bigakomeza ibicyeneye gukomera". Uko ni ko Profeseri Ming Kuo wo muri Kaminuza ya 'University of Illinois at Urbana-Champaign', muri Amerika, yabisobanuriye ikinyamakuru BBC dukesha iyi nkuru.

Yongeyeho ati: "Kumara iminsi itatu y'impera y'icyumweru uri mu bidukikije bigira ingaruka zikomeye ku bushobozi bw'umubiri bwo kurwanya virusi, kandi na nyuma y'ukwezi, ubwo bushobozi bushobora kuba buri hejuru ya 24% ugereranyije n'uko bwari busanzwe."

Anavuga ko ubushakashatsi bwanerekanye ko igihe gito umuntu amara ari mu bidukikije kigira akamaro, nubwo kaba ari gato ariko gahoraho, ugereranyije n'igihe kirekire.

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3. Impumuro ni imyumvire ikomeye cyane

Kumva impumuro y'ibidukikije bifite agaciro nk'ako kubona cyangwa kumva amajwi.

Impumuro y'ibiti n'ubutaka iba irimo ibinyabutabire karemano bisohorwa n'ibimera, kandi "iyo ubyumvise uhumeka, hari uduce twabyo twinjira mu maraso".

Willis avuga ko pinusi (pine) ari urugero rwiza rwabyo: impumuro y'ishyamba rya pinusi ishobora gutuma umuntu aruhuka (atuza) cyane mu masegonda nka 90 gusa, kandi bikaba byamara n'iminota igera hafi ku 10.

Ushobora gutekereza ko akamaro ko gutuza gaturuka mu bidukikije biba biri mu bitekerezo byawe, ariko ubundi bushakashatsi bwerekanye ko n'abana bakiri bato cyane badafite kwibuka kugendanye n'impumuro runaka, na bo batuza iyo impumuro ifitanye isano no gutuza, yitwa limonene, yinjijwe mu cyumba baba barimo.

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4. Byinjiza bagiteri nziza mu mara yawe

Uretse gutuza no kuruhura ibitekerezo byawe, ibidukikije bishobora no gufasha kongera ubuzima bw'uturemangingo duto (microbiome) two mu mara, kuko ubutaka n'ibimera byuzuye bagiteri nziza.

Willis arasobanura ati: "Ubwo ni bwo bwoko bumwe n'ubwa bagiteri nziza dusanzwe tugura muri 'probiotics' cyangwa mu binyobwa."

Prof Ming Kuo yakoze ubushakashatsi ku ngaruka bigira ku bintu nk'ubushobozi bwo kwandura indwara ndetse n'ubuzima bwo mu mutwe, ndetse avuga ko guhumeka zimwe muri izo bagiteri bishobora kongera uko umuntu yiyumva ndetse yongeyeho ko ibinyabutabire byica udukoko bisohorwa n'ibimera – byitwa 'phytoncides' – bishobora gufasha kurwanya indwara.

Dr Chris van Tulleken, inzobere mu bijyanye n'indwara ziterwa n'udukoko, avuga ko we abona ibidukikije nk'ahantu hakoresha neza ubudahangarwa bw'umubiri kuko "bikirigita ubwirinzi bw'umubiri".

Avuga ko atuma abana be bakinira mu butaka mu ishyamba, maze ubwo butaka bukinjira mu mibiri yabo binyuze mu mazuru cyangwa mu kanwa.

Birumvikana ko atari buri wese ushobora guhita ajya mu ishyamba igihe icyo ari cyo cyose, ariko inkuru nziza ni uko ibyo atari ngombwa.

Willis avuga ko n'uduce duto tw'ibidukikije two mu rugo dushobora kugira icyo duhindura.

Ku bijyanye no kureba, indabo nka za roza zera cyangwa iz'umuhondo zagaragaye ko zitanga umusaruro mwinshi cyane wo gutuza ku mikorere y'ubwonko.

Iyo bigeze ku mpumuro, ushobora gukoresha igikoresho cyo kwikandiraho (diffuser) kirimo amavuta y'ingenzi (essential oils) nka pinene, ashobora kugufasha kumva utuje.

Ndetse n'iyo ibyo byose utabibona, kureba ifoto y'ishyamba na byo bishobora kugufasha.

Ubushakashatsi bwerekanye ko kureba amashusho y'ibidukikije yo kuri mudasobwa yawe cyangwa kureba gusa ahantu hanze hari ikintu cy'icyatsi kibisi, bishobora gutuma ubwonko buhindura imikorere yabwo mu buryo busa n'ubwo kugabanya umuhangayiko.

Profeseri Ming Kuo aravuga ati: "Buri kantu kose gasa nkaho gafasha."