Tänapäeval on karastamine väga populaarne trend. Kuuleme, et see on kehaliselt ja vaimselt tervislik hobi. Kui oled üks karastamise entusiastidest, kaalud selle proovimist või tahad karastamise kohta midagi lugeda, siis see artikkel on just sulle. Saad teada, miks inimesed end karastavad ja mis selles head on, kuidas karastamisega alustada ja kui palju aega sellele pühendada.Mida kõike mõista mõiste karastamine all?
Tšehhi sõnal otužování ei ole inglise keeles otsest vastet, sest selle alla kuulub terve rida tegevusi. Nende tegevuste ühine kriteerium on meie keha kokkupuude külmaga. Keha reageerib mõne aja pärast külmale väikeste muutustega, mis toovad pikaajalises perspektiivis kasu.
Kõige populaarsemate karastamisviiside hulka kuuluvad talvel vees ujumine, sukeldumine vanni või jäävee tünni, jäävee ja sooja vee vaheldumine või saunaga, talvel soojade riieteta kõndimine või krüokambri külastamine.
Kuidas keha reageerib külmale?
Meie kehal on erinevad mehhanismid, millega ta tuleb toime ebasoodsate olukordadega. Ka külma puhul suudame teatud määral kohaneda.
Selleks et vältida tarbetut soojuse kadu, tõmbuvad meil väikesed veresooned kokku eelkõige nahaaluses koes (perifeerne vasokonstriktsioon) ja piiratakse voolava vere kokkupuudet külmaga.
Kui kehatemperatuur hakkab langema alla 36,5-36,2 °C, lisandub vasokonstriktsioonile veel värisemine, mille käigus väikesed lihaskontraktsioonid tekitavad soojust.
Täiendavat liigsoojust võib tekitada pruun rasvkude, millel on palju mitokondreid ja mis on väga metaboolselt aktiivne. Karastamata elanikkonna puhul mängib pruun rasvkude rolli ainult lastel, täiskasvanutel on seda vaid mõni gramm, kuid karastamisega olukord veidi muutub.1
Miks end karastada?
Kardiovaskulaarne tervis
Inimestel, kes on end kuude jooksul karastanud, võime jälgida muutusi kuni molekulaarsel tasandil. Võrreldes tavaelanikkonnaga leiame erinevusi apolipoproteiinides, homotsüsteiinis, ensüümides ja isegi mõnedes hormoonides. Need muutused viitavad sellele, et karastatutel on väiksem risk südame- ja veresoonkonnahaiguste tekkeks ja progresseerumiseks ning mõnede uuringute kohaselt ka teist tüüpi diabeediks.
Kaalulangus
Pikaajalise karastamisega tekivad täiendavad pruunid rasvarakud, mis oma aktiivsusega võivad mõjutada rasvumise ja metaboolse sündroomi korrigeerimist.
Treenimine külmades tingimustes (talispordialad, ujumine jäävees) meestel põhjustab rasvade suurenenud mobilisatsiooni ja seega võimalikku tõhusa kaalulanguse viisi, külmas treenitud naistel seda kasu ei ole tõestatud.
Vastupidavus
Karastunute keha muutub järk-järgult füüsiliselt vastupidavamaks külmale, mis väljendub kuni 40 minutit hilisemas värisemise alguses ja viivitatud läbikülmumises võrreldes tavaelanikkonnaga (vähenenud tundlikkus külma suhtes ja tunne, et jäävesi ei ole nii külm, on ainult ajutine asi, mis lõpeb mõne nädala pärast karastamise lõpetamisest).
Aju kaitse
Eksperimentaalselt on hiirtel leitud, et karastamine viib geneetiliste muutusteni, mis kaitsevad sünapse ja seega lükkavad edasi neurodegeneratiivseid haigusi nagu näiteks Alzheimeri tõbi. Kas karastamisel on inimestele sama mõju, ei ole aga võimalik öelda.
Immuunsus
Karastamine suurendab valgete vereliblede hulka ja nende toimeaineid veres, mis tagavad immuunvastuse ja toimivad ka põletikuvastaselt. Jäävees ujujatel esineb hingamisteede haigusi harvemini ja need kulgevad kergemalt.
Psüühiline tervis
Noradrenaliini ja endorfiini eritumine karastamise ajal stimuleerib aju viisil, millel on potentsiaal aidata psüühiliste probleemidega inimesi, eelkõige depressiooniga.
Karastamine ja taastumine
Põletikuvastase toime ja oksüdatiivse stressi vähendamise kaudu on karastamine kasulik sportlastele. Vannitamine 10-15-kraadises vees 10-15 minutit pärast rasket treeningut leevendab subjektiivselt valu ja võimaldab samal ajal korrata sarnast sooritust lühema aja jooksul.1, 2, 5
Kas karastamine on alati positiivne?
Karastamine võib olla väga tervislik ja kasulik nii kehale kui vaimule. Selleks et see oleks meile positiivne, peame vältima tarbetuid riske. Ei tohiks tekkida alajahtumist ja terviseprobleeme, seepärast tuleb alustada järk-järgult, mitte kohe täisjõuga. Sobiv on külmaga harjuda ja järk-järgult temperatuuri langetada ning pikendada külmaga kokkupuute aega. Nii väldime hüpotermiat, kopsuturset, šokki ning tekkeni kuni südame arütmia teket või näiteks kopsupõletikku. Isiklikult ei soovitaks karastamist inimestele, kellel on nõrk süda, ja käimasoleva infektsiooniga inimestele.
Jõutreeningut tegevate inimeste ja jõutreeningut tegevate karastunud inimeste võrdluses ei ole tõestatud kasu lihasekasvus, plahvatuslikkuse saavutamises, lihaste vastupidavuses ning isegi valgusünteesi vähenemine tuvastati.2, 3, 4
Kuidas alustada ning kui sageli ja kaua end karastada?
Algus on alati kõige raskem ja seepärast tuleb alustada karastamisega järk-järgult, et vältida tüsistusi.
Kõige populaarsem viis on karastamine vees. Kasutada võid vanni, tünni või külma veega tünni või minna ujuma tiiki, ojja või jõkke talvel. Alusta karastamisega õigel ajal, optimaalselt sügise algusest vähemalt üks kord, parem kaks korda nädalas.
Kui palju aega karastamisele kulutada on täiesti individuaalne. Võib piisata mõnest minutist või kuni pool tunnist, sõltub sinu vastupidavusest ja vee temperatuurist. Kogenud karastajate nõuanne on, et nad veedavad vees umbes nii palju minuteid, kui palju vees on kraade.
Alternatiivsed viisid on õues kõndimine talvel minimaalse riietusega, mida on samuti hea alustada esimestest külmadest päevadest. Külma veega dušši all käimist 1-3 minutit või külma ja sooja duši intervallide vaheldumist saad teha aastaringselt või kasutada ettevalmistusena enne jäävees karastamist.
Kokkuvõtteks
Karastamine võib olla hea abimees üldise tervise parandamiseks, immuunsuse tugevdamiseks, kaalulanguseks, taastumiseks või depressiooni leevendamiseks. See ei ole aga imemeetod, mis lahendaks kõik probleemid, vaid pigem abivahend. Sellega tuleb alustada järk-järgult, vähemalt kaks korda nädalas mitme kuu jooksul. Karastamise kombineerimisega kvaliteetse toitumise, aktiivse elustiili ja piisava unega teed enda heaks maksimumi.
Allikad
- Esperland, Didrik et al. “Health effects of voluntary exposure to cold water - a continuing subject of
- debate.” International journal of circumpolar health vol. 81,1 (2022): 2111789. doi:10.1080/22423982.2022.2111789
- Knechtle, Beat et al. “Cold Water Swimming-Benefits and Risks: A Narrative Review.” International journal of environmental research and public health vol. 17,23 8984. 2 Dec. 2020, doi:10.3390/ijerph17238984
- Petersen, Aaron C, and Jackson J Fyfe. “Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistance Training and the Underlying Mechanisms in Skeletal Muscle: A Narrative Review.” Frontiers in sports and active living vol. 3 660291. 8 Apr. 2021, doi:10.3389/fspor.2021.660291
- Kwiecien, Susan Y, and Malachy P McHugh. “The cold truth: the role of cryotherapy in the treatment of injury and recovery from exercise.” European journal of applied physiology vol. 121,8 (2021): 2125-2142. doi:10.1007/s00421-021-04683-8
Kommentaarid (30)
I just want to thank everyone who has supported me over the years. The story of how I won the $768.4 million Powerball jackpot is quite a tale. I had been playing Powerball for six years; I bought my first ticket on my 25th birthday. I felt very lucky that day because I had reached out to Priest Alaska to help me with the winning numbers. I had such a strong hunch that I felt like winking at the camera. I simply followed his instructions and trusted him. He gave me the numbers, and I played a couple of extra tickets worth $10. I checked my ticket when the results were posted online and saw that the numbers were correct, including the Power Play. I screamed for about 10 minutes because it felt like a dream: I had won $768.4 million. Thank you, Priest Alaska. His email is alaskaspellcaster44@gmail.com, and you can also WhatsApp him +233 59 274 5728
It is hard to find true spell casting specialists, but I am pleased to thank Priest Alaska for helping me win the lottery; after trying many others, I found happiness thanks to him. He provided the winning numbers that made me the third-largest lottery winner in history, and I owe it all to him. Winning the lottery is an experience we would all love to have, especially with the help of a trusted spell casting specialist. I won the Powerball jackpot in Los Angeles and am deeply grateful to Priest Alaska; after contacting him, he told me I simply needed to provide the spiritual elements required for the work, and I did not hesitate to supply them to secure the win. I had turned to other specialists who seemed genuine, but only Priest Alaska’s numbers brought me victory. I won the Powerball jackpot valued at $1.08 billion and today I share my experience with others who also wish to win the lottery. Seize the opportunity to contact Priest Alaska (Priest Alaska Spiritual) via email at alaskaspellcaster44@gmail.com and share your own experience with others as well.
THE BEST SECRET WAY TO WIN THE LOTTERY.
I was researching how to improve my odds of winning the lottery when I came across numerous testimonials on a blog describing how Priest Alaska had helped others win by sending them the winning numbers. I was curious, and although I initially thought it was a joke, I decided to try it myself and contacted this spell specialist to understand how it worked, as I had spent a lot of money on tickets without ever winning a prize. I got in touch with him, followed his instructions, and waited two days; sure enough, he gave me the winning numbers to play. I bought my tickets, used the numbers Priest Alaska provided, and won the sum of 85 million dollars (USD 85,000,000). I want you to know that the tips found online don’t work for winning the lottery; Priest Alaska is the only solution. Contact him today to get the winning numbers. You can email him at alaskaspellcaster44@gmail.com or visit his website: https://dralaskaspellcaster.mystrikingly.com.
I am here to share my testimony about how Priest Alaska helped me win the Mega Millions lottery. I cannot thank him enough for the great work he has done for me; he has truly changed my life for the better. I had been playing the lottery for years without winning anything, and I felt very tired and frustrated. One day, I decided to look for ways to increase my odds of winning and came across a blog post explaining how Priest Alaska had helped many people win the lottery using spells focused on the winning numbers. I quickly contacted him via the email address listed in one of the comments and explained my frustration at not winning; he cast a spell on the winning numbers, gave them to me to play, and sure enough, I won the Mega Millions lottery. I am a happy man now, and Priest Alaska has completely changed my life for the better. I am very grateful for what he did for me. If you need his help to win the lottery, you can contact him via email at alaskaspellcaster44@gmail.com or WhatsApp him +233 59 274 5728. Getting the winning numbers from Priest Alaska is the only way to win the lottery.
My name is Aaron Bendickson, I’m 81 years old and proud to be an Officer of the United States. I’ve always stood for good causes, but nothing prepared me for the sadness I felt after playing Lottery Powerball for years with no win. My wife begged me to stop wasting money it broke my heart. One day, while browsing online, I found stories about Priest Alaska helping people win the lottery. I contacted him on his email, and he kindly told me what to do. Two hours after he cast his spell, he gave me 6 numbers. I played them and I won $1,000,000. I was in shock. Priest Alaska gave me joy and hope when I needed it most. I’ll be forever thankful. You can reach him via email: alaskaspellcaster44@gmail.com Check out his website for more information: https://dralaskaspellcaster.mystrikingly.com
I was depressed when doctor told me that I have been diagnosed with Herpes disease… I thought about my Family, I know my Family will face a serious problem when I’m gone, I lost hope and I wept all day, but one day I was searching the internet I found Dr.Osemuhau contact
WhatsApp +2348168714427
I called him and he guided me. I asked him for solutions and he started the remedies for my health. Thank God, now everything is fine, I’m cured by Dr.Osemuhau herbal medicine, I’m very thankful to Dr.Osemuhau and very happy with my hubby and family.
email him Drosemuhau@gmail.com
or you can also reach him through
WhatsApp +2348168714427
He can also cure so many sickness {1}HIV And AIDS {2}Diabetes {3}Epilepsy {4}Blood Cancer {5}HPV {7}ALS {8}Hepatitis {9}Parkinson
I don’t have time beating around the bush, instead I go straight to the point…. So to you doubters I ain’t expecting you all to believe my testimony but only the few chosen ones by God. In a short summary, I’m here to tell the whole world that I recently got cured from my long term herpes disease, both the HSV1 and HSV2 through the assistance of Herbalist doctor Oyagu I pray God continually blesses Dr Oyagu in all he does, because he is indeed a very good, nice and powerful doctor. I’m cured of herpes disease at last! Wow I’m so much in great joy because I’ve never in my life believed herbs works, but meeting doctor Oyagu was an eye opener and he made me believe that herpes truly got a complete cure. I used the doctor’s herbal medicine for just two weeks and I was totally cured from both my HSV1 and HSV2. I’m so excited. For help and assistance in getting rid of your herpes virus you can Call/WhatsApp doctor Oyagu on his telephone number: +2348101755322 or for more inquiries you can as well contact the doctor on EMAIL: oyaguherbalhome@gmail.com
Hello everyone this is the opportunity for you to get cured completely from herpes virus with the good herbs of DR AGBOMIAN SUNDAY the good man you can give a try of this good herbal cure for herpes it’s really amazing i also recommended it as well contact his WhatsApp number via +2349153314157 or inbox his DRAGBOMIANHERBALCURED77@GMAIL.COM
How he has helped me in curing my sickness and bringing happiness into my life. I can really vouch for DR AGBOMIAN SUNDAY, In herbal treatment. I was suffering from Cervical Cancer and infected with HPV. I used to have unusual vaginal bleeding and painful urination. There was nothing I could do until a childhood friend introduced me to Dr. Agbomian Sunday Herbal Remedies. I spoke with him and ordered his recommended medication which was delivered to me through DHL. Immediately I began using herbal medicine, and within a week I couldn’t feel any pain. It took me 2 weeks to finish the medicine and afterwards I was completely cured. I highly recommend that you order your herbal medication through. Dragbomianherbalcured77@gmail.com