{"id":11646,"date":"2022-11-30T15:05:18","date_gmt":"2022-11-30T20:05:18","guid":{"rendered":"https:\/\/starmed.care\/tac-dong-thuc-su-cua-viec-tap-the-duc\/"},"modified":"2025-06-18T09:37:08","modified_gmt":"2025-06-18T13:37:08","slug":"tac-dong-thuc-su-cua-viec-tap-the-duc","status":"publish","type":"post","link":"https:\/\/starmed.care\/vi\/tac-dong-thuc-su-cua-viec-tap-the-duc\/","title":{"rendered":"T\u00e1c \u0111\u1ed9ng TH\u1ef0C S\u1ef0 c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"726\" height=\"481\" src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise-starmed.jpg\" alt=\"\" class=\"wp-image-8580\" srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise-starmed.jpg 726w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise-starmed-300x199.jpg 300w\" sizes=\"(max-width: 726px) 100vw, 726px\" \/><\/figure><\/div>\n\n<p><strong>\u201cB\u1ea1n c\u00f3 s\u1ee9c m\u1ea1nh \u0111\u1ec3 thay \u0111\u1ed5i b\u1ed9 n\u00e3o c\u1ee7a m\u00ecnh. T\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n ph\u1ea3i l\u00e0m l\u00e0 th\u1eaft d\u00e2y gi\u00e0y ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.\u201d<\/strong><\/p>\n\n<p>\u2014 John J. Ratey<\/p>\n\n<p>\u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng kh\u1ea3 n\u0103ng h\u1ecdc h\u1ecfi, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1eadp trung b\u1eb1ng c\u00e1ch l\u00e0m m\u1ed9t vi\u1ec7c g\u00ec \u0111\u00f3 \u0111\u01a1n gi\u1ea3n nh\u01b0 ch\u1ea1y b\u1ed9 ho\u1eb7c nh\u1ea3y tr\u00ean t\u1ea5m b\u1ea1t l\u00f2 xo trong 15 ph\u00fat? <\/p>\n\n<p>Ai c\u0169ng bi\u1ebft t\u1eadp th\u1ec3 d\u1ee5c r\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3 ch\u00fang ta. Nh\u01b0ng nhi\u1ec1u ng\u01b0\u1eddi kh\u00f4ng bi\u1ebft r\u1eb1ng n\u00f3 th\u1eadm ch\u00ed c\u00f2n quan tr\u1ecdng H\u01a0N \u0111\u1ed1i v\u1edbi N\u00c3O c\u1ee7a ch\u00fang ta.<\/p>\n\n<p>Trong cu\u1ed1n s\u00e1ch Spark: <a href=\"https:\/\/www.amazon.com\/Spark-Revolutionary-Science-Exercise-Brain-dp-0316113514\/dp\/0316113514\/ref=mt_other?_encoding=UTF8&amp;me=&amp;qid=1625692428\">Khoa h\u1ecdc m\u1edbi mang t\u00ednh c\u00e1ch m\u1ea1ng v\u1ec1 t\u1eadp th\u1ec3 d\u1ee5c v\u00e0 n\u00e3o b\u1ed9<\/a> , John J. Ratey, MD l\u1eadp lu\u1eadn r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 t\u00e1c \u0111\u1ed9ng \u0111\u00e1ng k\u1ec3 \u0111\u1ebfn n\u00e3o b\u1ed9 v\u00e0 ch\u00fang ta n\u00ean xem x\u00e9t l\u1ee3i \u00edch c\u1ee7a n\u00f3 \u0111\u1ed1i v\u1edbi n\u00e3o b\u1ed9 tr\u01b0\u1edbc ti\u00ean, sau \u0111\u00f3 m\u1edbi \u0111\u1ebfn c\u01a1 th\u1ec3. \u00d4ng m\u00f4 t\u1ea3 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0 \u201cMiracle Gro(R) cho b\u1ed9 n\u00e3o c\u1ee7a b\u1ea1n\u201d, cung c\u1ea5p s\u1ef1 k\u00edch th\u00edch c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta x\u00e2y d\u1ef1ng c\u00e1c k\u1ebft n\u1ed1i th\u1ea7n kinh m\u1edbi. <\/p>\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 b\u00e0i h\u1ecdc l\u1edbn nh\u1ea5t t\u1eeb Spark v\u1ec1 t\u00e1c \u0111\u1ed9ng th\u1ef1c s\u1ef1 c\u1ee7a b\u00e0i t\u1eadp \u0111\u1ed1i v\u1edbi s\u1ee9c kh\u1ecfe c\u1ee7a ch\u00fang ta. <\/p>\n\n<p><strong>\u0110i\u1ec1u g\u00ec \u0111ang x\u1ea3y ra b\u00ean trong b\u1ed9 n\u00e3o<\/strong><\/p>\n\n<p>\u0110\u1ea7u ti\u00ean, ch\u00fang ta h\u00e3y xem x\u00e9t m\u1ed9t v\u00e0i y\u1ebfu t\u1ed1 ch\u00ednh c\u1ee7a b\u1ed9 n\u00e3o.<\/p>\n\n<p>C\u00e1c b\u1ed9 ph\u1eadn c\u1ee7a b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta:<\/p>\n\n<ul class=\"wp-block-list\"><li>Ti\u1ec3u n\u00e3o, \u0111i\u1ec1u ph\u1ed1i c\u00e1c chuy\u1ec3n \u0111\u1ed9ng c\u1ee7a \u0111\u1ed9ng c\u01a1, c\u0169ng \u0111i\u1ec1u ph\u1ed1i suy ngh\u0129, s\u1ef1 ch\u00fa \u00fd, c\u1ea3m x\u00fac v\u00e0 c\u00e1c k\u1ef9 n\u0103ng x\u00e3 h\u1ed9i.<\/li><li>V\u1ecf n\u00e3o tr\u01b0\u1edbc tr\u00e1n t\u1ed5 ch\u1ee9c c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 tinh th\u1ea7n.<\/li><li>H\u1ed3i h\u1ea3i m\u00e3 gi\u1ed1ng nh\u01b0 m\u1ed9t ng\u01b0\u1eddi v\u1ebd b\u1ea3n \u0111\u1ed3, \u0111\u1ed1i chi\u1ebfu ch\u00e9o th\u00f4ng tin nh\u1eadn \u0111\u01b0\u1ee3c v\u1edbi k\u00fd \u1ee9c \u0111\u1ec3 h\u00ecnh th\u00e0nh c\u00e1c li\u00ean k\u1ebft m\u1edbi.<\/li><\/ul>\n\n<p>\u0110i\u1ec1u h\u00f2a-d\u1eabn truy\u1ec1n th\u1ea7n kinh:<\/p>\n\n<ul class=\"wp-block-list\"><li>Serotonin l\u00e0 c\u1ea3nh s\u00e1t c\u1ee7a n\u00e3o, gi\u1eef cho ho\u1ea1t \u0111\u1ed9ng c\u1ee7a n\u00e3o \u0111\u01b0\u1ee3c ki\u1ec3m so\u00e1t. \u0110\u00f3 l\u00e0 l\u00fd do t\u1ea1i sao ch\u00fang t\u00f4i s\u1eed d\u1ee5ng thu\u1ed1c serotonin nh\u01b0 fluoxetine\/Prozac \u0111\u1ec3 \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m, lo l\u1eafng v\u00e0 OCD.<\/li><li>Norepinephrine khu\u1ebfch \u0111\u1ea1i c\u00e1c t\u00edn hi\u1ec7u li\u00ean quan \u0111\u1ebfn s\u1ef1 ch\u00fa \u00fd, nh\u1eadn th\u1ee9c, \u0111\u1ed9ng l\u1ef1c, k\u00edch th\u00edch.<\/li><li>Dopamine l\u00e0 ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh h\u1ecdc t\u1eadp, ph\u1ea7n th\u01b0\u1edfng, s\u1ef1 h\u00e0i l\u00f2ng, s\u1ef1 ch\u00fa \u00fd, chuy\u1ec3n \u0111\u1ed9ng, nh\u01b0ng c\u00f3 th\u1ec3 l\u00e0m nh\u1eefng vi\u1ec7c kh\u00e1c nhau \u1edf c\u00e1c ph\u1ea7n kh\u00e1c nhau c\u1ee7a n\u00e3o. <\/li><\/ul>\n\n<p>M\u1ed9t l\u1edbp \u201cph\u00e2n t\u1eed ch\u1ee7\u201d kh\u00e1c gi\u00fap c\u00e1c k\u1ebft n\u1ed1i trong n\u00e3o thay \u0111\u1ed5i v\u00e0 ph\u00e1t tri\u1ec3n. Ch\u00fang \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 \u201cy\u1ebfu t\u1ed1\u201d.<\/p>\n\n<ul class=\"wp-block-list\"><li>BDNF: Y\u1ebfu t\u1ed1 dinh d\u01b0\u1ee1ng th\u1ea7n kinh c\u00f3 ngu\u1ed3n g\u1ed1c t\u1eeb n\u00e3o l\u00e0 n\u1ed5i b\u1eadt nh\u1ea5t. N\u00f3 x\u00e2y d\u1ef1ng v\u00e0 duy tr\u00ec m\u1ea1ch\/c\u01a1 s\u1edf h\u1ea1 t\u1ea7ng c\u1ee7a t\u1ebf b\u00e0o, nu\u00f4i d\u01b0\u1ee1ng t\u1ebf b\u00e0o th\u1ea7n kinh nh\u01b0 ph\u00e2n b\u00f3n.<\/li><\/ul>\n\n<p>\u0110\u00f3 l\u00e0 r\u1ea5t nhi\u1ec1u cu\u1ed9c n\u00f3i chuy\u1ec7n khoa h\u1ecdc! Nh\u01b0ng \u0111\u00e2y l\u00e0 <strong>l\u00fd do t\u1ea1i sao t\u1ea5t c\u1ea3 nh\u1eefng \u0111i\u1ec1u n\u00e0y l\u1ea1i quan tr\u1ecdng<\/strong> : T\u1eadp th\u1ec3 d\u1ee5c k\u00edch ho\u1ea1t ti\u1ec3u n\u00e3o, v\u1ecf n\u00e3o tr\u01b0\u1edbc tr\u00e1n v\u00e0 h\u1ed3i h\u1ea3i m\u00e3. N\u00f3 c\u0169ng l\u00e0m t\u0103ng serotonin, norepinephrine, dopamine v\u00e0 BDNF.<\/p>\n\n<p>V\u00ec v\u1eady, th\u1eafp s\u00e1ng t\u1ea5t c\u1ea3 c\u00e1c khu v\u1ef1c n\u00e0y c\u1ee7a n\u00e3o v\u00e0 c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh c\u1ee7a b\u1ea1n \u0111\u1ec3 l\u00e0m g\u00ec? <\/p>\n\n<p><strong>T\u0103ng kh\u1ea3 n\u0103ng h\u1ecdc h\u1ecfi c\u1ee7a b\u1ea1n<\/strong><\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"675\" data-src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png\" alt=\"\" class=\"wp-image-8582 lazyload\" data-srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-300x198.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-768x507.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-585x386.png 585w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1.png 1222w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/675;\" \/><noscript><img decoding=\"async\" width=\"1024\" height=\"675\" src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png\" alt=\"\" class=\"wp-image-8582\" srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-1024x675.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-300x198.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-768x507.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1-585x386.png 585w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise1.png 1222w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure>\n\n<p>\u0110\u00e2y l\u00e0 b\u1ea3n qu\u00e9t cho th\u1ea5y m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng trong n\u00e3o c\u1ee7a hai h\u1ecdc sinh tr\u01b0\u1edbc khi l\u00e0m b\u00e0i ki\u1ec3m tra th\u00e0nh t\u00edch h\u1ecdc t\u1eadp \u0111o l\u01b0\u1eddng hi\u1ec7u su\u1ea5t \u0111\u1ecdc, \u0111\u00e1nh v\u1ea7n v\u00e0 to\u00e1n. C\u00e1c sinh vi\u00ean b\u00ean tr\u00e1i thu\u1ed9c nh\u00f3m ng\u1ed3i y\u00ean l\u1eb7ng trong 20 ph\u00fat tr\u01b0\u1edbc gi\u1edd ki\u1ec3m tra, trong khi c\u00e1c sinh vi\u00ean b\u00ean ph\u1ea3i thu\u1ed9c nh\u00f3m \u0111i b\u1ed9 20 ph\u00fat tr\u01b0\u1edbc gi\u1edd ki\u1ec3m tra.<\/p>\n\n<p>M\u00e0u \u0111\u1ecf bi\u1ec3u th\u1ecb ho\u1ea1t \u0111\u1ed9ng cao, trong khi m\u00e0u xanh bi\u1ec3u th\u1ecb ho\u1ea1t \u0111\u1ed9ng th\u1ea5p h\u01a1n. Nh\u01b0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y, n\u00e3o b\u00ean ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng t\u00edch c\u1ef1c h\u01a1n nhi\u1ec1u &#8211; \u0111i\u1ec1u n\u00e0y c\u00f3 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn k\u1ebft qu\u1ea3 h\u1ecdc t\u1eadp c\u1ee7a h\u1ecdc sinh.<\/p>\n\n<p>Nh\u1eefng sinh vi\u00ean \u0111i b\u1ed9 trong 20 ph\u00fat ho\u00e0n th\u00e0nh b\u00e0i ki\u1ec3m tra nhanh h\u01a1n v\u00e0 ch\u00ednh x\u00e1c h\u01a1n nh\u1eefng sinh vi\u00ean ng\u1ed3i, \u0111\u1ed3ng th\u1eddi c\u00f3 nhi\u1ec1u kh\u1ea3 n\u0103ng \u0111\u1ecdc tr\u00ean tr\u00ecnh \u0111\u1ed9 c\u1ee7a h\u1ecd h\u01a1n.<\/p>\n\n<p>V\u00e0 \u0111\u00e2y l\u00e0 ch\u1ec9 sau 20 ph\u00fat <strong><em>\u0111i b\u1ed9<\/em><\/strong> ! T\u1eadp th\u1ec3 d\u1ee5c c\u01b0\u1eddng \u0111\u1ed9 cao k\u00edch ho\u1ea1t n\u00e3o nhi\u1ec1u h\u01a1n. <\/p>\n\n<p>T\u1eadp th\u1ec3 d\u1ee5c gi\u00fap b\u1ed9 n\u00e3o c\u1ee7a ch\u00fang ta h\u1ecdc th\u00f4ng tin m\u1edbi nhanh h\u01a1n v\u00e0 ghi nh\u1edb n\u00f3 l\u00e2u h\u01a1n.<\/p>\n\n<p>\u0110i\u1ec1u n\u00e0y \u0111\u01b0\u1ee3c minh h\u1ecda trong m\u1ed9t nghi\u00ean c\u1ee9u n\u1ed5i ti\u1ebfng hi\u1ec7n nay m\u00e0 Ratey tham kh\u1ea3o trong cu\u1ed1n s\u00e1ch c\u1ee7a \u00f4ng v\u1ec1 tr\u01b0\u1eddng trung h\u1ecdc Naperville Central \u1edf Chicago, Illinois. C\u00e1c gi\u00e1o vi\u00ean th\u1ec3 d\u1ee5c t\u1ea1i Naperville \u0111\u00e3 ti\u1ebfn h\u00e0nh m\u1ed9t th\u1eed nghi\u1ec7m c\u00f3 t\u00ean l\u00e0 \u201c Th\u1ec3 d\u1ee5c S\u1eb5n s\u00e0ng cho H\u1ecdc t\u1eadp\u201d (LRPE), trong \u0111\u00f3 h\u1ecd l\u00ean l\u1ecbch cho h\u1ecdc sinh tham gia Th\u1ec3 d\u1ee5c tr\u01b0\u1edbc khi ng\u00e0y h\u1ecdc b\u1eaft \u0111\u1ea7u v\u00e0 s\u1eed d\u1ee5ng m\u00e1y \u0111o nh\u1ecbp tim \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o r\u1eb1ng h\u1ecdc sinh \u0111ang tham gia v\u00e0o c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t \u1edf m\u1ee9c trung b\u00ecnh \u0111\u1ebfn cao. c\u01b0\u1eddng \u0111\u1ed9 b\u00e0i t\u1eadp tim m\u1ea1ch. Nh\u1eefng h\u1ecdc sinh tham gia Th\u1ec3 d\u1ee5c S\u1eb5n s\u00e0ng cho H\u1ecdc t\u1eadp \u0111\u00e3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch cao h\u01a1n \u0111\u00e1ng k\u1ec3 v\u1ec1 th\u00e0nh t\u00edch \u0111\u1ecdc v\u00e0 to\u00e1n so v\u1edbi nh\u1eefng h\u1ecdc sinh tham gia c\u00e1c l\u1edbp Th\u1ec3 d\u1ee5c truy\u1ec1n th\u1ed1ng h\u01a1n.<\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1014\" data-src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png\" alt=\"\" class=\"wp-image-8584 lazyload\" data-srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-300x297.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-150x150.png 150w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-768x760.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2.png 1182w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1014;\" \/><noscript><img decoding=\"async\" width=\"1024\" height=\"1014\" src=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png\" alt=\"\" class=\"wp-image-8584\" srcset=\"https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-1024x1014.png 1024w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-300x297.png 300w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-150x150.png 150w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2-768x760.png 768w, https:\/\/starmed.care\/wp-content\/uploads\/2022\/08\/exercise2.png 1182w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure>\n\n<p><strong>C\u1ea3i thi\u1ec7n \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n<\/strong><\/p>\n\n<p>T\u1eadp th\u1ec3 d\u1ee5c c\u0169ng gi\u00fap ki\u1ec3m so\u00e1t c\u0103ng th\u1eb3ng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t l\u00e0m t\u0103ng c\u00e1c ch\u1ea5t d\u1eabn truy\u1ec1n th\u1ea7n kinh (dopamine v\u00e0 serotonin &#8211; b\u1ea1n nh\u1edb ch\u00fang!)) trong n\u00e3o c\u1ee7a ch\u00fang ta m\u00e0 thu\u1ed1c ch\u1ed1ng tr\u1ea7m c\u1ea3m \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 l\u00e0m t\u0103ng, v\u00e0 c\u00f3 th\u1ec3 c\u00f3 t\u00e1c \u0111\u1ed9ng c\u1ef1c k\u1ef3 t\u00edch c\u1ef1c \u0111\u1ebfn tr\u1ea1ng th\u00e1i tinh th\u1ea7n c\u1ee7a con ng\u01b0\u1eddi. <\/p>\n\n<p>Trong m\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 1999, James Blumenthal \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng <a href=\"https:\/\/www.sciencedaily.com\/releases\/1999\/10\/991027071931.htm\">t\u1eadp th\u1ec3 d\u1ee5c c\u00f3 hi\u1ec7u qu\u1ea3 \u0111\u1ed1i v\u1edbi b\u1ec7nh tr\u1ea7m c\u1ea3m<\/a> nh\u01b0 d\u00f9ng thu\u1ed1c v\u00e0 ph\u00e1t hi\u1ec7n ra r\u1eb1ng c\u1ee9 50 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c t\u01b0\u01a1ng quan v\u1edbi vi\u1ec7c gi\u1ea3m 50% kh\u1ea3 n\u0103ng b\u1ecb tr\u1ea7m c\u1ea3m c\u1ee7a m\u1ed9t ng\u01b0\u1eddi. \u1ede Anh, c\u00e1c b\u00e1c s\u0129 th\u1ef1c s\u1ef1 <a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/exercise-for-depression\/\">k\u00ea \u0111\u01a1n t\u1eadp th\u1ec3 d\u1ee5c<\/a> nh\u01b0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb tr\u1ea7m c\u1ea3m.<\/p>\n\n<p><strong>chinh ph\u1ee5c c\u01a1n nghi\u1ec7n<\/strong><\/p>\n\n<p><a href=\"https:\/\/odysseyhousenyc.org\/\">Odyssey House<\/a> , m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng \u1edf NY, c\u00f3 m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh t\u1eadp th\u1ec3 d\u1ee5c t\u00ean l\u00e0 \u201cRun For Your Life\u201d.<\/p>\n\n<p>Ch\u1ee7 t\u1ecbch v\u00e0 Gi\u00e1m \u0111\u1ed1c \u0111i\u1ec1u h\u00e0nh Peter Provet tin r\u1eb1ng t\u1eadp th\u1ec3 d\u1ee5c \u0111\u00f3ng vai tr\u00f2 l\u00e0 li\u1ec1u thu\u1ed1c gi\u1ea3i \u0111\u1ed9c \u0111\u1ec3 ch\u1ed1ng l\u1ea1i. T\u1eadp th\u1ec3 d\u1ee5c \u0111\u1ed1i l\u1eadp tr\u1ef1c ti\u1ebfp v\u1edbi ch\u1ee9ng nghi\u1ec7n. N\u00f3 c\u0169ng t\u1ea1o ra m\u1ed9t c\u1ea3m gi\u00e1c h\u1ea1nh ph\u00fac tr\u1edf th\u00e0nh m\u1ed9t s\u1ef1 th\u00e8m mu\u1ed1n theo \u0111\u00fang ngh\u0129a c\u1ee7a n\u00f3.<\/p>\n\n<p>Nghi\u1ec7n t\u1ea1o ra nh\u1eefng thay \u0111\u1ed5i c\u1ea5u tr\u00fac trong n\u00e3o. T\u1eadp th\u1ec3 d\u1ee5c c\u00f3 th\u1ec3 gi\u00fap ph\u1ee5c h\u1ed3i c\u00e1c ph\u1ea7n n\u00e0y c\u1ee7a n\u00e3o. Ngay c\u1ea3 10 ph\u00fat t\u1eadp th\u1ec3 d\u1ee5c c\u0169ng c\u00f3 th\u1ec3 ng\u0103n ch\u1eb7n c\u01a1n th\u00e8m thu\u1ed1c c\u1ee7a ng\u01b0\u1eddi nghi\u1ec7n.<\/p>\n\n<p>Khi ch\u00fang ta coi nghi\u1ec7n ng\u1eadp l\u00e0 m\u1ed9t s\u1ef1 tr\u1ee5c tr\u1eb7c v\u1ec1 th\u1ea7n kinh h\u01a1n l\u00e0 m\u1ed9t s\u1ef1 th\u1ea5t b\u1ea1i v\u1ec1 m\u1eb7t \u0111\u1ea1o \u0111\u1ee9c, th\u00ec n\u00f3 \u0111\u1ed9t nhi\u00ean tr\u1edf th\u00e0nh m\u1ed9t th\u1ee9 c\u00f3 th\u1ec3 s\u1eeda ch\u1eefa \u0111\u01b0\u1ee3c.<\/p>\n\n<p><br\/><strong>Nh\u1eefng l\u1ee3i \u00edch ti\u1ebfp t\u1ee5c<\/strong><\/p>\n\n<p>T\u1eadp th\u1ec3 d\u1ee5c c\u0169ng c\u00f3 th\u1ec3 gi\u00fap thay \u0111\u1ed5i n\u1ed9i ti\u1ebft t\u1ed1 \u1edf ph\u1ee5 n\u1eef, gi\u00fap gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng ADHD v\u00e0 gi\u00fap ch\u1ed1ng l\u1ea1i s\u1ef1 suy gi\u1ea3m tinh th\u1ea7n do l\u00e3o h\u00f3a. (V\u00e0 t\u1ea5t nhi\u00ean l\u00e0 s\u1ef1 suy gi\u1ea3m v\u1ec1 th\u1ec3 ch\u1ea5t!) <\/p>\n\n<p>H\u00e3y xem <a href=\"https:\/\/www.amazon.com\/Spark-Revolutionary-Science-Exercise-Brain-dp-0316113514\/dp\/0316113514\/ref=mt_other?_encoding=UTF8&amp;me=&amp;qid=1625692428\">cu\u1ed1n s\u00e1ch c\u1ee7a Ratey<\/a> n\u1ebfu b\u1ea1n mu\u1ed1n t\u00ecm hi\u1ec3u th\u00eam.<\/p>\n\n<p>Ratey khuy\u00ean b\u1ea1n n\u00ean tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng aerobic 4-5 ng\u00e0y m\u1ed9t tu\u1ea7n trong 30 ph\u00fat \u0111\u1ebfn m\u1ed9t gi\u1edd \u0111\u1ec3 c\u00f3 l\u1ee3i \u00edch t\u1ed1i \u01b0u. <\/p>\n\n<p>N\u1ebfu b\u1ea1n \u0111\u00e3 s\u1eb5n s\u00e0ng b\u1eaft \u0111\u1ea7u v\u1edbi m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp th\u1ec3 d\u1ee5c nh\u01b0ng kh\u00f4ng bi\u1ebft b\u1eaft \u0111\u1ea7u t\u1eeb \u0111\u00e2u, h\u00e3y \u0111\u1ebfn g\u1eb7p <a href=\"https:\/\/starmed.care\/vi\/vi-tri\/\">b\u00e1c s\u0129 ch\u0103m s\u00f3c ch\u00ednh<\/a> c\u1ee7a StarMed \u0111\u1ec3 trao \u0111\u1ed5i v\u1ec1 c\u00e1c l\u1ef1a ch\u1ecdn t\u1ed1t nh\u1ea5t d\u1ef1a tr\u00ean s\u1ee9c kh\u1ecfe hi\u1ec7n t\u1ea1i c\u1ee7a b\u1ea1n! <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cB\u1ea1n c\u00f3 s\u1ee9c m\u1ea1nh \u0111\u1ec3 thay \u0111\u1ed5i b\u1ed9 n\u00e3o c\u1ee7a m\u00ecnh. T\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n ph\u1ea3i l\u00e0m l\u00e0 th\u1eaft d\u00e2y gi\u00e0y ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.\u201d \u2014 John J. Ratey \u0110i\u1ec1u g\u00ec s\u1ebd x\u1ea3y ra n\u1ebfu b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng kh\u1ea3 n\u0103ng h\u1ecdc h\u1ecfi, c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1eadp trung b\u1eb1ng [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10648,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398],"tags":[],"post_folder":[],"class_list":["post-11646","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-vi","clearfix"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>T\u00e1c \u0111\u1ed9ng TH\u1ef0C S\u1ef0 c\u1ee7a vi\u1ec7c t\u1eadp th\u1ec3 d\u1ee5c - StarMed Healthcare<\/title>\n<meta name=\"description\" content=\"Ai c\u0169ng bi\u1ebft t\u1eadp th\u1ec3 d\u1ee5c r\u1ea5t t\u1ed1t cho c\u01a1 th\u1ec3 ch\u00fang ta. 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