Yɛn nyinaa ani gye ho sɛ yɛbɛhwɛ mfɛnsere mu da a owia bɔ kɛse na wim yɛ bruu, ɛnte saa? Sɛ yehu nnomaa ne nnua a, ɛma yɛn ani gye. Nanso nnipa binom fam no, titiriw wɔ osutɔ bere mu ne nna a owia hann kakraa bi na ɛwɔ hɔ no, sɛ wɔhwɛ mfɛnsere mu a, wɔnte anigye a ɛte saa nka, na mmom ɛyɛ adesoa ne awerɛhow kɛse. Wodwene sɛ, "So owia biara nni hɔ nnɛ? Ɛbɛhyerɛn ɔkyena?" Wɔte nka sɛ wɔbɛda da mũ nyinaa. Wɔte nka sɛ wɔakɔda hɔ. So woate biribi a ɛte sɛɛ nka pɛn?
Eyi nyɛ awerɛhow ara kwa. Eyi yɛ adwenemyare a wonim wɔ aduruyɛ mu. Yɛfrɛ no Seasonal Affective Disorder , anaa (SAD) tiawa. Sɛ yɛbɛka no tiawa a, eyi yɛ adwenemhaw bi a ɛba wɔ afe no mu mmere bi mu. Wɔ Sri Lanka no, yɛtaa hu saa tebea yi wɔ osutɔ bere a ɛkɔ so ne bere a owia hann kakraa bi na ɛwɔ hɔ no mu. Efisɛ ade titiriw nti a ɛte saa ne sɛ yɛn honam ani nnya owia hann pii. Nanso, wɔ nnipa binom fam no, saa tebea yi betumi aba wɔ owia ne ɔhyew bere mu nso.
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Nsonsonoe bɛn na ɛda eyi ne SAD ntam?
Ɛyɛ ade a ɛfata sɛ wobɛte nka sɛ woayɛ basaa kakra na woafono wo kakra wɔ osutɔ bere mu. Ɛyɛ biribi a ɛkame ayɛ sɛ obiara te nka. Nanso sɛ ɛbɛyɛ Awerɛhow a, ɛsɛ sɛ saa sɛnkyerɛnne ahorow yi ba hɔ nna pii a ɛtoatoa so. Na ɛsɛ sɛ ɛtwetwe wo da biara da dwumadi ahorow.
Susuw ho saa kwan yi so. Wonte nka sɛ wobɛyɛ wo dwumadi ahorow a wotaa yɛ no. Wote nka sɛ woabrɛ paa bere nyinaa. Wowɔ nnuan bi ho akɔnnɔ a emu yɛ den nso, titiriw nnuan a carbohydrates pii wom te sɛ aburow, paanoo, ne noodles. Saa sɛnkyerɛnne ahorow yi kɔ so nna pii, ɛtɔ mmere bi a asram pii. Sɛ owia pue na wim tebea yɛ yiye a, saa sɛnkyerɛnne ahorow yi fi hɔ nkakrankakra.
Sɛ wowɔ tebea a ɛte sɛɛ mu a, mmu no sɛ "mfonoe ara kwa" efisɛ ebetumi aka w'adwene akwahosan.
Sɛ wohu nsakraeɛ bi wɔ w'abusua anaa w'adamfo mu, sɛ nhwɛsoɔ no, sɛ wɔrekwati wɔn dwumadiɛ a wɔyɛ no daa anaasɛ wɔnte nka sɛ wɔtaa yɛ a, bisa wɔn sɛ, "Wo ho te sɛn?" Sɛ worenya nna ho haw a ɛkɔ so daa anaasɛ wote awerɛhow nka a, ɛbɛyɛ papa sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu. Mmoa a wobɛsrɛ no nkyerɛ sɛ wowɔ SAD, nanso ɛho hia sɛ wudi akwahosan ho nsɛm biara a ɛkɔ so ho dwuma.
Sɛ wosusuw sɛ SAD a, nhwehwɛmu bɛn na oduruyɛfo no yɛ?
SAD ho sɛnkyerɛnne betumi ayɛ soronko wɔ onipa biara ho. Afei nso, esiane sɛ wobetumi ahu saa sɛnkyerɛnne ahorow yi wɔ nyarewa afoforo mu nti, ɛda adi sɛ wo duruyɛfo no bɛpow nneɛma afoforo a ɛde ba ansa na waka sɛ wowɔ SAD.
Sɛ yɛbɛka no tiawa a, ade a edi kan a ɛsɛ sɛ woyɛ ne sɛ wobɛhwɛ sɛ ebia aduruyɛ mu tebea foforo bi a ɛda adi wɔ nipadua no mu anaa.
| Dɛn na wɔresɔ ahwɛ? | Dɛn nti na ɛte saa? (Sɛnti) |
|---|---|
| Thyroid dwumadi ho nhwehwɛmu | Thyroid hormone dodow a ɛba fam (Hypothyroidism) betumi de sɛnkyerɛnne ahorow te sɛ ɔbrɛ ne adwenemhaw aba. |
| Mogya a ɛtɔ kɔ nipadua mu | Sɛ mogya nnɔɔso wɔ wo nipadua mu mpo a, ebia wobɛda so ara ate nka sɛ woabrɛ na woada. |
| Vitamin D dodow a ɛwɔ nipadua no mu | Ɛtaa ba sɛ vitamin D so tew wɔ mmere a owia hann sua no mu. Eyi betumi aka nkate tẽẽ. |
| Adwene mu haw afoforo | Adwene mu nyarewa afoforo te sɛ adwenemhaw a ɛma obi yɛ ade tra so no betumi anya sɛnkyerɛnne a ɛte saa ara. |
Bere a oduruyɛfo no ayɛ aduruyɛ mu nhwehwɛmu atitiriw te sɛ eyi na wasi so dua sɛ biribi foforo biara nni hɔ a ɛde ba akyi nkutoo na ɔde n’adwene besi SAD tebea no so.
Dɛn ne ayaresa ahorow a wɔde sa SAD?
Nea eye ne sɛ, ayaresa ahorow pii wɔ hɔ a etu mpɔn a ebetumi aboa ma wɔadi SAD ho dwuma.
- Owia a wobɛbɔ: Bere biara a ɛbɛyɛ yiye, titiriw anɔpa no, fi abɔnten na di bere kakra. Kɔ nantew, anaasɛ tena abɔnten kɛkɛ. Eyi ne aduru a ɛyɛ mmerɛw na eye sen biara.
- Phototherapy: Eyi hwehwɛ sɛ wode simma 20-30 bɛtra kanea adaka titiriw bi a ɛma hann a ɛte sɛ owia hann anim da biara. Saa hann yi boa ma amemene mu nnuru sesa na ɛma adwene tu mpɔn. Nanso, ɛsɛ sɛ wɔde eyi di dwuma wɔ oduruyɛfo akwankyerɛ ase nkutoo.
- Nnuru: Wɔ tebea horow bi mu no, oduruyɛfo no betumi akyerɛw nnuru a ekum adwenemhaw.
- Ayaresa afoforo:Nnipa binom adi nkonim wɔ acupuncture ne nnuru a wɔde ka ho te sɛ 5-HTP mu. Nanso, wɔda so ara reyɛ nhwehwɛmu wɔ sɛnea eyinom tu mpɔn no ho, enti ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woasɔ biribiara ahwɛ.
So wobetumi de asetra mu nsakrae adi tebea yi so?
Yiw, koraa. Wɔ ayaresa akyi no, wobetumi adi tebea yi so kɛse denam nsakrae nketenkete a wɔbɛyɛ wɔ w’asetra kwan mu no so.
Adidie
Nnipa binom anya nneɛma pa denam gluten, nnuan a wɔayɛ, nsa, ne asikre a wɔatwitwa so. Nanso ma ɛntra w’adwenem sɛ wonnya nkyerɛɛ sɛ nsakrae a wɔyɛ wɔ aduan mu yi yɛ SAD ayaresa. Enti, nyansa wom sɛ wo ne oduruyɛfo anaa aduannuru ho ɔbenfo bɛkasa ansa na woayɛ nsakrae kɛse biara.
Apɔw-mu-teɛteɛ na ma adwene no dwo
Nneɛma te sɛ yoga ne nantew betumi aboa kɛse. Sɛ woteɛteɛ w’apɔw mu da biara da a, ɛma endorphins a ɛwɔ nipadua no mu no yɛ kɛse, na ɛma wo nkate tu mpɔn. Afei nso, nneɛma te sɛ adwennwen ne mpaboa a obi da wɔ abɔnten (grounding) betumi aboa ma adwene no adwo.
"Wo nipadua ne wo rekasa bere nyinaa. Tie. Sɛ woabrɛ a, gye w'ahome. Sɛ wo werɛ ahow a, wo ne obi nka ho asɛm."
Mpɛn pii no, titiriw wɔ ɛnanom, agyanom, ne wɔn a wɔsoa abusua no adesoa no fam no, wɔn akwahosan ho a wosusuw ne ade a etwa to wɔ wɔn adwenem. Sua a wobesua sɛ wobegye atom sɛ wohia mmoa na wɔaka sɛ, "Mintumi nyɛ eyi" yɛ anammɔn a ɛho hia wɔ akwantu yi mu.
Nkrasɛm a Wɔde Kɔ Fie
- Seasonal Affective Disorder (SAD) nyɛ awerɛhow anaa mfonoe kɛkɛ. Ɛyɛ aduruyɛ mu tebea ankasa a ɛhwehwɛ sɛ wɔsa yare.
- Sɛ nsakrae ba w’adwene, wo nna, anaa w’akɔnnɔ mu bere nyinaa bere a wim tebea sesa a, mmu no adewa.
- Kɔ w’abusua oduruyɛfo nkyɛn ntɛm ara. Ɔbɛpow ayaresa tebea afoforo na ɔde akwankyerɛ a ɛho hia ama wo.
- Nsakrae a wɔyɛ wɔ asetra mu te sɛ owia a wɔde wɔn ho hyɛ mu, apɔw-mu-teɛteɛ, ne aduan a ɛkari pɛ betumi aboa ma wɔadi tebea yi so.
- Fa w’adwene mu akwahosan nyɛ ade titiriw. Nsuro da sɛ wobɛsrɛ mmoa.
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