Ebinom fam no, osutɔ bere ne awɔw bere yɛ anigye kɛse bere. Wɔn ani gye ho sɛ wɔne wɔn mmusua bɛtra na wɔadi aduan a ɛyɛ hyew. Nanso afoforo fam no, afe no mu bere yi yɛ adesoa a emu yɛ duru. Bere a nna no reyɛ tiaa na owia reyɛ mmerɛw no, wɔte nka sɛ wɔn anigye so retew nkakrankakra. So wo nso wote nka saa? Ɛnde saa asɛm yi bɛyɛ nea ɛho hia wo paa.
Dɛn ne ‘awɔw bere mu adwenemhaw’ (SAD) yi?
Sɛ yɛbɛka no tiawa a, Seasonal Affective Disorder (SAD) yɛ adwenemhaw a ɛba wɔ afe no mu mmere pɔtee bi mu, titiriw wɔ awɔw bere mu asram a owia hann kakraa bi na ɛwɔ hɔ na awia hann yɛ tiaa no. Ɛnyɛ awerɛhow ara kwa. Nnipa binom nya adwenemhaw afe mũ no nyinaa, nanso ɛyɛ kɛse wɔ saa bere yi mu. Wɔ afoforo fam no, ebetumi ayɛ nea emu nyɛ den pii na ebetumi aba wɔ adwenemhaw a emu nyɛ den anaasɛ mfonoe ho nkate a wɔfrɛ no "awɔw bere mu blues."
Abenfo gye di sɛ nea ɛde tebea yi ba titiriw ne abɔde mu owia hann a ɛso tew . Eyi ma nsakrae ba yɛn nipadua dɔn no kari pɛ ne nnuru bi a ɛwɔ amemene no mu (sɛ nhwɛso no, serotonin ne melatonin). Eyi ka yɛn adwene, yɛn nna, ne yɛn dwumadi.
| SAD ho sɛnkyerɛnne a ɛtaa ba | |
|---|---|
| Ɔbrɛ a ɛtra so | Sɛ wote nka sɛ woayɛ mmerɛw araa ma wuntumi mfi mpa so mpo anɔpa. |
| Dae a wɔda dodo | Da mũ no nyinaa a wobɛte nka sɛ woda, ɛwom mpo sɛ woda nnɔnhwerew pii sen sɛnea wotaa da de. |
| Ɛyɛ den sɛ wode w’adwene besi biribi so | Sɛ obi ntumi mfa n’adwene nsi biribi so bere a woreyɛ adwuma anaa ɔresua ade. |
| Mu duru a ɛkɔ soro | Titiriw carbohydrates ne nnɔkɔnnɔkɔwade ho akɔnnɔ, na ɛma obi mu duru yɛ kɛse. |
| Asetra mu tew a wɔtew wɔn ho fi afoforo ho | Nnamfonom a wobehyia wɔn ne nhyiam ahorow a wɔbɛkɔ ne mmɔden a wɔbɔ sɛ wɔn nkutoo bɛtra hɔ no ho anigye a wɔbɛhwere. |
Nea eye sen biara ne sɛ, sɛ yɛhwɛ nneɛma nketenkete no so ansa na saa sɛnkyerɛnne ahorow yi ada adi a, yebetumi adi tebea yi so.
Dɛn na ɛsɛ sɛ yɛyɛ na yɛatumi afi tebea yi mu?
Nneɛma kakraa bi wɔ hɔ a wubetumi ayɛ de adi eyi ho dwuma. Okay, enti momma yɛnhwɛ nea wɔyɛ.
Nea edi kan no, kɔ wo duruyɛfo nkyɛn.
Ade a eye sen biara a ɛsɛ sɛ woyɛ bere a wufi ase te saa sɛnkyerɛnne ahorow yi nka ne sɛ wobɛkɔ w’abusua oduruyɛfo nkyɛn. Sɛ wɔde adwenemhaw resa wo dedaw a, wo duruyɛfo betumi asi gyinae sɛ ebia ɛsɛ sɛ woyɛ nsakrae wɔ w’ayaresa no mu anaa. Sɛ woyɛ foforo wɔ tebea yi mu a, wo duruyɛfo betumi aboa wo ma woayɛ ayaresa nhyehyɛe a ɛfata wo. Mmɔ mmɔden da sɛ wo nkutoo wubesi gyinae.
Ayaresa ahorow bɛn na wowɔ?
Ayaresa ahorow pii wɔ hɔ a etu mpɔn a wɔde sa SAD.
- Hann Ayaresa: Nea ɛka ayaresa ho ne sɛ obi bɛtra kanea a wɔayɛ no soronko anim.
- Nnuru a wɔde ko tia adwenemhaw: Nnuru a wɔnom wɔ aduruyɛ mu.
- Ɔkasa Ho Ayaresa: Sɛ wo ne ɔfotufo anaa adwenemyare ho oduruyɛfo bɛkasa na waboa wo ma woasiesie wo nkate horow.
- Melatonin hormone: Hormone a ɛhwɛ nipadua no nna ne ne sɔre so no a wɔde ma wɔ abɔnten.
Wubetumi de eyinom mu biako anaa nea ɛboro saa adi dwuma abom de ahwehwɛ ɔkwan a ɛbɛyɛ adwuma yiye ama wo. Ɛsɛ sɛ wo ne wo duruyɛfo bom yɛ eyi.
Hann a wɔde sa yareɛ: Momma yensua kakra fa Hann Ayaresa ho
Saa ayaresa yi ne ɔkwan titiriw a etu mpɔn sen biara a wɔfa so sa SAD. Sɛ yɛbɛka no tiawa a, nea ɛka ho ne sɛ wɔde hann a wɔde nsa ayɛ besi owia hann a ɛso atew no ananmu.
- Nya anɔpa owia hann kakra: Bere biara a ɛbɛyɛ yiye no, sɔre anɔpatutuutu na fi abɔnten kɔ nantew. Anɔpa a awɔw wom mpo no, abɔde mu hann no yɛ kɛse ma wo nkate.
- Ma hann a ɛwɔ wo fie no nkɔ soro: Ma dan biako a ɛwɔ wo fie no nyɛ "owia dan." Ɛno kyerɛ sɛ wubebue mfɛnsere no mu, atwe ntama a ɛyɛ kɔla a ɛyɛ hann, na ama hann pii akɔ mu sɛnea wubetumi.
- Hann Nnaka:Eyinom yɛ mfiri soronko a wobetumi atɔ wɔ Intanɛt so. Ɛsɛ sɛ wotra kanea adaka yi anim bere pɔtee bi da biara, sɛnea wo duruyɛfo kyerɛ wo no. Titiriw no, sɛ wode wo ho to hann mu bɛyɛ dɔnhwerew fã anɔpa a, etu mpɔn yiye. Ansa na wobɛtɔ afiri a ɛte saa no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn.
Nneɛma kakraa bi a ɛboa bio
Ayaresa akyi no, wubetumi agyina saa tebea yi ano yiye denam nsakrae nketenkete a wubetumi ayɛ wɔ w’asetra kwan mu so.
Hwɛ yiye wɔ wo sẽ a ɛyɛ dɛ no ho.
Nnipa pii a wɔwɔ SAD kɔn dɔ nnuan a ɛyɛ dɛ na starch wom (carbohydrates a ɛnyɛ den). Bere a ebia eyinom bɛma w’ahoɔden akɔ soro bere tiaa bi no, ɛyɛ bere tiaa mu de. Awiei koraa no, wɔbɛma obi mu duru ayɛ kɛse nkutoo. Enti, bɔ mmɔden sɛ wobɛtew asikre, paanoo, ne bisket so na di carbohydrates a ɛyɛ den te sɛ aburow a wɔayam, nhabannuru, ɛmo, ne ɛmo a ɛyɛ dɛ, ne nnuan a protein pii wom .
Twe wo ho fi nneɛma a ɛhaw wo ho.
Awerɛhosɛm a wubetie na woahwɛ da mũ nyinaa no nyɛ papa mma w’adwene mu akwahosan. Enti to bere a wode hwɛ nneɛma a ɛtete saa na wotie no ano hye. Mmom no, hwɛ sini a ɛyɛ anigye na ɛkanyan adwene anaa kenkan nhoma pa.
Wo ne afoforo nni nkitaho, yɛ nnam.
Sɛ wote awerɛhow nka a, ebia wobɛpɛ sɛ wotra fie na wo ne obiara nkasa. Nanso ɛsɛ sɛ woyɛ adwuma tia saa nkate no sen sɛ wobɛma akɔ wo nkyɛn.
Susuw wo ho sɛ, "Ɛwom sɛ mete nka sɛ mintumi de, nanso mɛyɛ eyi," na frɛ w'adamfo bi, kɔ abɔnten kɔbɔ wo ho akɔneaba, anaa fa wo ho hyɛ dwumadi bi a w'ani gye ho mu.
Abusuabɔ kɛse da wo dwumadi dodow ne wo adwene ntam. Sɛ woyɛ nnam a, worente awerɛhow ne abasamtu kɛse nka ara kwa. Sɛ ɛyɛ ade ketewaa bi a, ɛnyɛ hwee, nea ɛho hia ne sɛ wubefi ase.
Nkrasɛm a Wɔde Kɔ Fie
- Sɛ w’adwene sesa wɔ awɔw bere mu, na ɛma wote awerɛhow anaa wofono wo a, ɛnyɛ ade a ɛfata. Ebetumi ayɛ tebea bi a wɔfrɛ no Seasonal Affective Disorder (SAD).
- Sɛ saa sɛnkyerɛnne ahorow yi fi ase ara pɛ a, kɔ wo duruyɛfo nkyɛn kɔhwehwɛ afotu. Mmɔ mmɔden sɛ wobɛsa wo ho yare.
- Nya anɔpa owia hann pii sɛnea wubetumi. Ɛno ne abɔde mu ayaresa a eye sen biara. Afei nso wo ne wo duruyɛfo nkasa fa hann ayaresa ho.
- Kɔ so yɛ nnam. Apɔw-mu-teɛteɛ ma wo nkate yɛ kɛse. Sɛ wote nka mpo a, bɔ mmɔden sɛ wobɛyɛ biribi ketewaa bi.
- Di aduan a ahoɔden wom, na tew nnuan a ɛyɛ dɛ ne esiam so. Afei nso, wo ne wo nnamfo ne w’abusuafo nkɔ so nya abusuabɔ.
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