Le ame aɖewo gome la, tsidzaɣi kple vuvɔŋɔli nyea dzidzɔɣi gã aɖe. Wolɔ̃a woƒe ƒomewo gbɔ nɔnɔ heɖua nu viviwo. Gake le ame bubuwo gome la, ƒea ƒe ɣeyiɣi sia nyea agba kpekpe. Ne ŋkekeawo le kpuie eye ɣea le gbɔdzɔgbɔdzɔm la, wosena le wo ɖokui me abe ɖe woƒe dzidzɔkpɔkpɔ dzi le ɖeɖem kpɔtɔ vivivi ene. Ðe wò hã nèsena le ɖokuiwò me nenema? Ekema nyati sia anɔ vevie na wò ŋutɔ.
Nukae nye ‘dzomeŋɔli ƒe blanuiléle’ (SAD) sia?
Kpuie ko la, Seasonal Affective Disorder (SAD) nye tagbɔdɔ si dzɔna le ƒea ƒe ɣeyiɣi aɖewo me, vevietɔ le dzomeŋɔli ɣleti siwo me ɣe ƒe keklẽ mesɔ gbɔ o eye ŋkeke ƒe keklẽ nɔa kpuie. Menye blanuiléle ƒe seselelãme dzro aɖe koe wònye o. Blanuiléle le ame aɖewo ŋu ƒe bliboa katã, gake egagblẽna ɖe edzi le ɣeyiɣi sia me. Le ame bubuwo gome la, ate ŋu anye nusi mesẽ boo o eye ate ŋu ava le blanuiléle fafɛ alo kuviawɔwɔ ƒe seselelãme si woyɔna be "dzomeŋɔli ƒe blues" ƒe nɔnɔme me.
Eŋutinunyalawo xɔe se be nusi koŋ gbɔ nɔnɔme sia tsonae nye dzɔdzɔme ɣe ƒe keklẽ si mebɔ o . Esia nana míaƒe ŋutilã ƒe gaƒoɖokui ƒe dadasɔ kple atike aɖewo siwo le ahɔhɔ̃a me (le kpɔɖeŋu me, serotonin kple melatonin) ƒe dadasɔ me trɔna. Esia kpɔa ŋusẽ ɖe míaƒe seselelãme, alɔ̃dɔdɔ, kple dɔwɔnawo dzi.
| SAD ƒe dzesi siwo bɔ | |
|---|---|
| Ðeɖiteameŋu si gbɔ eme | Sese le ɖokuiwò me be yegbɔdzɔ ale gbegbe be màte ŋu afɔ tso aba dzi le ŋdi gɔ̃ hã o. |
| Alɔ̃dɔdɔ fũ akpa | Alɔ̃dɔdɔ ƒe seselelãme le ŋkekea me katã, togbɔ be èdɔa alɔ̃ gaƒoƒo geɖe wu alesi nèdɔa alɔ̃e hã. |
| Esesẽna be susu nanɔ nu ŋu | Ŋutete manɔamesi be wòatsɔ susu aɖo nu ŋu ne èle dɔ wɔm alo le nu srɔ̃m. |
| Kpekpeme ƒe dzidziɖedzi | Vevietɔ carbohydrates kple nu viviwo ƒe dzodzro, si wɔnɛ be ame ƒe lolo dzina ɖe edzi. |
| Amewo ɖeɖe ɖe aga le hadome | Xɔlɔ̃wo gododo kple wɔnawo dede ƒe ɖetsɔleme si bu kple agbagbadzedze be ye ɖeka yeanɔ anyi. |
Nu nyuitɔ kekeakee nye be, ne míelé be na nu suesuesueawo hafi dzesi siawo dzena la, míate ŋu aɖu nɔnɔme sia dzi.
Nukae wòle be míawɔ be míado le nɔnɔme sia me?
Nu ʋɛ aɖewo li nàte ŋu awɔ atsɔ akpɔ esia gbɔe. Enyo, eyata mina míakpɔ nusiwo wonye ɖa.
Gbã la, kpɔ wò ɖɔkta.
Nu nyuitɔ si nàwɔ ne èdze dzesi siawo kpɔkpɔ gɔmee nye be nàyi wò ƒomea ƒe ɖɔkta gbɔ. Ne wole blanuiléledɔ dam na wò xoxo la, wò ɖɔkta ate ŋu atso nya me ne ehiã be nàwɔ tɔtrɔ le wò atikewɔwɔ ŋu. Ne ènye ame yeye le nɔnɔme sia me la, wò ɖɔkta ate ŋu akpe ɖe ŋuwò nàwɔ atikewɔwɔ ƒe ɖoɖo si asɔ na wò. Mègadze agbagba gbeɖe be ye ɖeka yeawɔ nyametsotsowo o.
Atikewɔwɔmɔnu kawoe le asiwò?
Atikewɔwɔ nyui geɖe li na SAD.
- Kekeli ƒe Dɔdamɔnu: Atikewɔwɔ bia be woanɔ anyi ɖe akaɖi si ŋu wotrɔ asi le etɔxɛe ŋgɔ.
- Blanuilélenutsitikewo: Atike siwo wozãna le atikewɔlawo ƒe atikewɔnyawo nu.
- Nuƒoƒo ƒe Dɔdamɔnu: Nuƒoƒo kple aɖaŋuɖola alo tagbɔdɔdala be wòakpe ɖe ŋuwò nàɖɔ wò seselelãmewo ɖo.
- Melatonin hormone: Lãmetsi si kpɔa ŋutilãa ƒe alɔ̃dɔdɔ kple ŋudzɔnɔnɔ dzi la dodo ɖe gota.
Àte ŋu azã esiawo dometɔ ɖeka alo esi wu nenema ɖekae atsɔ adi mɔnu si awɔ dɔ na wò wu. Ele be nàwɔ esia ɖekae kple wò ɖɔkta.
Dɔyɔyɔ kple kekeli: Mina míasrɔ̃ nu geɖe tso Kekeli ƒe Atikewɔwɔ ŋu vie
Atikewɔwɔ siae nye mɔnu vevitɔ si wɔa dɔ wu na SAD. Kpuie ko la, ebia be woatsɔ kekeli si wowɔ kple asi aɖɔli ɣe ƒe keklẽ si dzi ɖe kpɔtɔ la.
- Na ŋdi me ɣe ƒe keklẽ aɖe nasu asiwò: Ɣesiaɣi si wòanya wɔ la, fɔ ŋdi kanya eye nàdo go ayi gota aɖi tsa. Le ŋdi si fa miamiamia gɔ̃ hã la, dzɔdzɔmekekeli la nyo ŋutɔ na wò seselelãme.
- Dzi kekeli ɖe edzi le wò aƒeme: Na xɔ ɖeka le wò aƒeme nanye "ɣexɔ." Ema fia be woaʋu fesreawo, ata xɔmetsovɔ siwo ƒe amadede le keklẽm, eye woana kekeli geɖe nage ɖe eme alesi woate ŋui.
- Kekeli ƒe Aɖakawo:Esiawo nye mɔ̃ tɔxɛ siwo woate ŋu aƒle le Internet dzi. Ele be nànɔ akaɖiɖaka sia ŋgɔ hena ɣeyiɣi aɖe koŋ gbesiagbe, abe alesi wò ɖɔkta gblɔe ene. Vevietɔ ne ètsɔ ɖokuiwò de kekeli me abe gaƒoƒo afã ene le ŋdi me la, ewɔa dɔ ŋutɔ. Hafi nàƒle mɔ̃ sia tɔgbe la, kpɔ egbɔ be yebia ɖɔkta.
Nu ʋɛ bubu siwo akpe ɖe ame ŋu
Tsɔ kpe ɖe atikewɔwɔ ŋu la, àte ŋu anɔ te ɖe nɔnɔme sia nu nyuie ne èwɔ tɔtrɔ suesuesue siwo nàte ŋu awɔ le wò agbenɔnɔ me.
Kpɔ nyuie le wò aɖu vivia ŋu.
Nuɖuɖu vivi siwo me starch le (carbohydrates bɔbɔe) dzroa ame geɖe siwo ŋu SAD le. Togbɔ be esiawo ate ŋu ana ŋusẽ nanɔ ŋuwò hena ɣeyiɣi aɖe hã la, ɣeyiɣi kpui aɖe koe wonye. Mlɔeba la, ɖeko woana ame nalolo. Eyata dze agbagba nàɖe sukli, abolo, kple bisiklet dzi akpɔtɔ eye nàɖu carbohydrates siwo sesẽ wu abe nuku blibowo, amagbewo, mɔli, kple mɔli viviwo, kple nuɖuɖu siwo me protein sɔ gbɔ ɖo ene .
Te ɖa le nusiwo ɖea fu na wò ŋu.
Nya wɔnublanuiwo sese kple wo kpɔkpɔ ŋkeke bliboa menyo na wò susu ƒe lãmesẽ o. Eyata seɖoƒe na ɣeyiɣi si nèzãna tsɔ kpɔa nu mawo tɔgbe heɖoa to wo. Ke boŋ kpɔ sinima si me dzidzɔ le, si ʋãa ame alo xlẽ agbalẽ nyui aɖe.
Do ka kple ame bubuwo, nɔ dɔ dzi.
Ne èle nu xam la, àdi be yeanɔ aƒeme eye màƒo nu kple ame aɖeke o. Gake ele be nàwɔ dɔ atsi tre ɖe seselelãme ma ŋu tsɔ wu be nàna wòaɖo gbɔwò.
Bu eŋu le ɖokuiwò me be, "Togbɔ be mese le ɖokuinye me be nyemate ŋui o hã la, mawɔ esia," eye nàƒo ka na xɔ̃wò aɖe, ado go ayi gota aɖi tsa, alo aƒo ɖokuiwò ɖe nuwɔna aɖe si doa dzidzɔ na wò me.
Kadodo gã aɖe le wò dɔwɔna ƒe sesẽme kple wò seselelãme dome. Ne èle dɔ dzi la, màlé blanui kple dziɖeleameƒo boo o le ɖokuiwò si. Mehiã be wòanye nu sue aɖe o, nu vevitɔe nye be nàdze egɔme.
Gbedasi si Wotsɔ Yi Aƒeme
- Ne wò seselelãme trɔ le vuvɔŋɔli, si na nèlé blanui alo nu ti kɔ na wò la, mesɔ o. Ate ŋu anye nɔnɔme aɖe si woyɔna be Seasonal Affective Disorder (SAD).
- Ne dzesi siawo dze egɔme ko la, yi ɖɔkta gbɔ hena aɖaŋuɖoɖo. Mègadze agbagba be yeada dɔ na ɖokuiwò o.
- Na ŋdi me ɣe ƒe keklẽ geɖe nasu asiwò alesi nàte ŋui. Emae nye dzɔdzɔmedɔdamɔnu nyuitɔ kekeake. Ƒo nu kple wò ɖɔkta hã tso kekeli ƒe atikewɔwɔ ŋu.
- Nɔ dɔ dzi. Kamedede doa ŋusẽ wò seselelãme. Ne edzɔ dzi na wò hã la, dze agbagba nàwɔ nu sue aɖe.
- Ðu nuɖuɖu si me nunyiame le, eye nàɖe nu viviwo kple nuɖuɖu siwo me wɔ le dzi akpɔtɔ. Azɔ hã, nɔ kadodo me kple xɔ̃wòwo kple ƒometɔwo.
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