Mí katã míelɔ̃a ŋkuléle ɖe fesre nu le ŋkeke si dzi ŋdɔ ʋuna eye yame le blɔ, alo? Edoa dzidzɔ na mí ne míekpɔ xeviwo kple atiwo. Gake le ame aɖewo gome la, vevietɔ le tsidzaɣi kple ŋkeke siwo dzi ɣe ƒe keklẽ mesɔ gbɔ o, ne wokpɔ fesre nu la, womesea dzidzɔ ma tɔgbe o, ke boŋ agba gã kple blanuiléle. Wosusuna be, "Ðe ɣe aɖeke meli egbea oa? Ðe wòaklẽ etsɔa?" Wosena le wo ɖokui me be yewoadɔ alɔ̃ ŋkeke bliboa. Wosena le wo ɖokui me abe ɖe wotsi wo me ene. Ðe nèse nane si le abe esia ene kpɔa?
Menye blanuiléle ƒe seselelãme dzro aɖe koe esia nye o. Esia nye tagbɔdɔ si wonya le atikewɔwɔ me. Míeyɔa esia be Seasonal Affective Disorder , alo (SAD) kpuie. Kpuie ko la, esia nye blanuiléle ƒomevi aɖe si dzɔna le ƒea ƒe ɣeyiɣi aɖewo me. Le Sri Lanka la, míekpɔa nɔnɔme sia zi geɖe le tsidzaɣi si nu metsina o kple ne ɣe ƒe keklẽ mesɔ gbɔ o. Elabena nusi koŋ gbɔ esia tsoe nye be míaƒe ŋutigbalẽ mexɔa ɣe ƒe keklẽ boo o. Gake le ame aɖewo gome la, nɔnɔme sia ate ŋu adzɔ le ŋdɔ kple dzoxɔxɔ ƒe ɣeyiɣiwo hã me.
Vovototo kae le esia kple SAD dome?
Enye nusi sɔ be nàse le ɖokuiwò me be yeƒe dzi gbã vie eye nu te ɖeɖi ame ŋu vie le tsidzaɣi. Enye nusi amesiame kloe sena le eɖokui me. Gake hafi wòanye SAD la, ele be dzesi siawo nanɔ anyi ŋkeke geɖe ɖe wo nɔewo yome. Eye ele be wòado kplamatse wò gbesiagbedɔwo.
Bu eŋu ale. Mèsena le ɖokuiwò me be yeawɔ yeƒe dɔwɔna siwo nèwɔna ɖaa o. Ðeɖi te ŋuwò ŋutɔ ɣesiaɣi. Nuɖuɖu aɖewo hã dzroa wò vevie, vevietɔ nuɖuɖu siwo me carbohydrates sɔ gbɔ ɖo abe bli, abolo, kple noodles ene. Dzesi siawo nɔa anyi ŋkeke geɖe, ɣeaɖewoɣi ɣleti geɖe. Ne ɣea do eye yame ƒe nɔnɔme nyo la, dzesi siawo nu yina vivivi.
Ne èle nɔnɔme sia tɔgbe me la, mègagbee be "kuviawɔwɔ ko" o elabena ateŋu akpɔ ŋusẽ ɖe wò susu ƒe lãmesẽ dzi.
Ne ède dzesi tɔtrɔ aɖe le wò ƒomea alo xɔ̃wò me, le kpɔɖeŋu me, ne wole asa ƒom na woƒe dɔwɔna siwo wowɔna edziedzi ɣesiaɣi alo ne womele sesem le wo ɖokui me be yewonye abe tsã ene o la, bia wo be, "Aleke nèle?" Ne alɔ̃dɔdɔ ƒe kuxiwo le fu ɖem na wò atraɖii alo nèle nu xam la, anyo wu be nàyi ɖɔkta gbɔ aɖaɖo aɖaŋu na wò. Kpekpeɖeŋu biabia mefia kokoko be SAD le ŋuwò o, gake ele vevie be nàkpɔ lãmesẽnya ɖesiaɖe si le edzi yim gbɔ.
Ne wosusu be SAD la, dodokpɔ kawoe ɖɔktaa wɔna?
SAD ƒe dzesiwo ate ŋu ato vovo tso ame ɖeka gbɔ yi bubu gbɔ. Azɔ hã, esi wònye be woate ŋu akpɔ dzesi siawo le dɔléle bubuwo me ta la, anɔ eme be wò ɖɔkta agbe nu bubu siwo gbɔ wòtso hafi aƒo nya ta be SAD le ŋuwò.
Kpuie ko la, nu gbãtɔ si wòle be nàwɔe nye be nàlé ŋku ɖe eŋu be atikewɔwɔ me dɔléle bubu aɖe le ŋutilãa me hã.
| Nukae wole dodokpɔ wɔm le? | Nukatae wòle nenema? (Susu) |
|---|---|
| Thyroid ƒe dɔwɔwɔ dodokpɔ | Thyroid hormone ƒe agbɔsɔsɔ si bɔbɔ (Hypothyroidism) ate ŋu ahe dzesiwo abe ɖeɖiteameŋu kple blanuiléle ene vɛ. |
| Ʋusɔgbɔdɔ | Ne ʋu mesɔ gbɔ le wò ŋutilã me o hã la, ɖeɖi ate ŋu anɔ ŋuwò kokoko eye alɔ̃ le wuwòm. |
| Vitamin D ƒe agbɔsɔsɔ | Ebɔ be vitamin D dzi ɖena kpɔtɔna le ɣeyiɣi siwo me ɣe ƒe keklẽ mesɔ gbɔ o me. Esia ate ŋu akpɔ ŋusẽ ɖe seselelãme dzi tẽ. |
| Seselelãme ƒe kuxi bubuwo | Tagbɔdɔléle bubuwo, abe blanuiléle si nana ame ƒe susu nɔa nu ŋu ene, ate ŋu adze dzesi mawo tɔgbe. |
Ne ɖɔktaa wɔ atikewɔwɔ me dodokpɔ veviwo abe esia ene eye wòɖo kpe edzi be nu bubu aɖeke meli si gbɔ wòtso o ko hafi ɖɔktaa alé fɔ ɖe SAD ƒe nɔnɔmea ŋu.
Nukawoe nye SAD ƒe atikewo?
Dzɔgbenyuietɔe la, atikewɔmɔnu nyui geɖe li siwo ate ŋu akpe ɖe ame ŋu wòaɖu SAD dzi.
- Ɣe ƒe keklẽ: Ɣesiaɣi si wòanya wɔ, vevietɔ le ŋdi me la, do go nàzã ɣeyiɣi aɖe. Yi ɖaɖi tsa, alo nànɔ anyi ɖe gota ko. Esiae nye atike bɔbɔetɔ kple nyuitɔ kekeake.
- Fotoɖeɖefia: Esia bia be woazã miniti 20-30 gbesiagbe le akaɖiɖaka tɔxɛ aɖe si naa kekeli si ɖi ɣe ƒe keklẽ la ŋgɔ. Kekeli sia kpena ɖe ame ŋu wòtrɔa ahɔhɔ̃a ƒe atikewo eye wònaa seselelãme nyona ɖe edzi. Gake ɖɔkta ƒe mɔfiafia te koe wòle be woazã esia.
- Atike: Le go aɖewo me la, ɖɔkta ate ŋu aŋlɔ blanuilélenutsitikewo na wò.
- Atikewɔwɔ bubuwo:Ame aɖewo kpɔ dzidzedze le abɔtasisi kple kpeɖeŋutɔ abe 5-HTP ene me. Gake wogale numekuku wɔm tso nusiawo ƒe dɔwɔwɔ ŋu, eyata ele vevie be nàƒo nu kple wò ɖɔkta hafi ate nane kpɔ.
Ðe woate ŋu aɖu nɔnɔme sia dzi to agbenɔnɔ ƒe tɔtrɔwo mea?
Ẽ, keŋkeŋ. Tsɔ kpe ɖe atikewɔwɔ ŋu la, woate ŋu aɖu nɔnɔme sia dzi vaseɖe afi aɖe ne èwɔ tɔtrɔ suesuesuewo le wò agbenɔnɔ me.
Nuɖuɖu ɖoɖo
Ame aɖewo kpɔ nu nyuiwo tso gluten, nuɖuɖu siwo ŋu wotrɔ asi le, aha sesẽ, kple sukli dzi ɖeɖe kpɔtɔ me. Gake nenɔ susu me na wò be womeɖo kpe edzi haɖe be nuɖuɖu ƒe tɔtrɔ siawo nye SAD ƒe atike o. Eyata nunya anɔ eme be nàƒo nu kple ɖɔkta alo nuɖuɖuŋutinunyala hafi awɔ tɔtrɔ gã aɖewo.
Kamedede kple susua ƒe fafa
Nuwo abe yoga kple azɔlizɔzɔ ene ate ŋu akpe ɖe ame ŋu ŋutɔ. Kamedede gbesiagbe nana be endorphins ƒe wɔwɔme dzina ɖe edzi le ŋutilãa me, si wɔnɛ be wò seselelãme nyona ɖe edzi. Azɔ hã, nuwo abe ŋugbledede kple afɔ ƒuƒlu zɔzɔ le gota (anyigba) ate ŋu akpe ɖe ame ŋu wòana susua nafa.
"Wò ŋutilã le nu ƒom na wò ɣesiaɣi. Se egɔme. Ne ɖeɖi te ŋuwò la, gbɔ ɖe eme. Ne èlé blanui la, ƒo nu tso eŋu na ame aɖe."
Zi geɖe la, vevietɔ le vidadawo, vifofowo, kple amesiwo le ƒomea ƒe agba tsɔm gome la, woƒe lãmesẽ ŋu bubu nye nu mamlɛtɔ si le susu me na wo. Nusɔsrɔ̃ be woalɔ̃ ɖe edzi be yewohiã kpekpeɖeŋu eye woagblɔ be, "Nyemate ŋu awɔ esia o" nye afɔɖeɖe vevi aɖe le mɔzɔzɔ sia me.
Gbedasi si Wotsɔ Yi Aƒeme
- Menye blanuiléle alo kuviawɔwɔ ƒe seselelãme koe Seasonal Affective Disorder (SAD) nye o. Enye atikewɔwɔ me nɔnɔme ŋutɔŋutɔ si hiã be woawɔ atike nɛ.
- Ne tɔtrɔ aɖe va le wò seselelãme, alɔ̃dɔdɔ, alo nuɖuɖu ƒe dzodzro me atraɖii esime yame ƒe nɔnɔme le tɔtrɔm la, mègabu eŋu nu tsɛe o.
- Kpɔ wò ƒomea ƒe ɖɔkta enumake. Agbe atikewɔwɔ ƒe nɔnɔme bubuwo eye wòana mɔfiame siwo hiã la wò.
- Agbenɔnɔ ƒe tɔtrɔwo abe ŋdɔkutsu dzatsɛ, kamedede, kple nuɖuɖu si da sɔ ene ate ŋu akpe ɖe ame ŋu wòaɖu nɔnɔme sia dzi.
- Na wò susu ƒe lãmesẽ nanye nu vevitɔ. Mègavɔ̃ gbeɖe be yeabia kpekpeɖeŋu o.
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