Ke kaumaha nei hoʻi ʻoe, luuluu, a kaumaha hoʻi i nā lā ua a i ka wā e pōʻeleʻele ai ka lani? I ka manawa like, makemake wale ʻoe e ʻai i kahi mea ʻono? ʻAʻole kēia wale nō iā ʻoe. Ua ʻike ka nui o mākou i kēia. I kēia lā, e kamaʻilio kākou e pili ana i ke kumu o kēia hana a me nā mea hiki iā mākou ke hana e pili ana i ia mea.
He aha kēia maʻi naʻau kaumaha (SAD) e hele mai me kēia ʻano aniau?
Ua kapa ʻia kēia ʻano ma ke ʻano lapaʻau ʻo 'Seasonal Affective Disorder (SAD).' He ʻano maʻi naʻau ia e pili ana i ke aniau. Loaʻa pinepine ia i ka wā pōʻeleʻele loa a me ka lā ʻole o ka makahiki. ʻOiai ʻaʻohe hoʻoilo hau ma Sri Lanka, hiki ke loaʻa kēia ʻano i ka wā o ka ua mau a me ka lani ua noe.
I ka ʻōlelo maʻalahi, ke emi ka lā, emi ka hana ʻana o ka serotonin, kahi hormone hauʻoli i loko o ko kākou lolo, ʻo ia hoʻi kahi kemika e kōkua ai e mālama i ko kākou ʻano ma kahi pae maikaʻi. No laila, ke emi kēia pae serotonin, hoʻomaka mākou e manaʻo i nā mea e like me ka hopohopo, ke kaumaha, a me ka luhi.
ʻO kekahi mau hōʻailona o kēia ʻano:
- Ke kaumaha a me ka hopohopo me ke kumu ʻole.
- Ka hiamoe nui a me ka hiamoe nui ʻana i ka lā a pau.
- Haʻahaʻa ka manaʻo ponoʻī.
- Ke noʻonoʻo nui nei i nā mea liʻiliʻi loa āu i ʻike ʻole ai ma mua.
- Ka huhū koke a me ka huhū.
- Hiki i kekahi poʻe ke pilikia i ka hiamoe. ʻO kēia no ka mea pono pū ka serotonin e hana i ka kemika melatonin e hoʻoulu ai i ka hiamoe.
He ʻoluʻolu paha kēia mau hōʻailona no kekahi, a he koʻikoʻi no kekahi. ʻO ka mea maikaʻi loa, ke puka hou mai ka lā a lōʻihi ke ao, e nalowale loa kēia ʻano. ʻO nā lāʻau lapaʻau no kēia, ʻo ia ka light therapy a me kekahi mau lāʻau lapaʻau. Akā ma mua o kēlā, aia kekahi mau mea maʻalahi hiki iā mākou ke hana ma ka home.
Pehea e hoʻonui ai i kā mākou 'hormone hauʻoli' (Serotonin)?
ʻEkolu mau mea nui e hiki ai iā kākou ke hana e hoʻomaikaʻi i ko kākou ʻano, ʻo ia hoʻi, e hoʻonui i ko kākou pae serotonin.
1. E hōʻoia i ka hale i hoʻomālamalama maikaʻi ʻia.
ʻO kēia ka lāʻau lapaʻau maʻamau loa no kēia ʻano. E wehe i nā puka makani a me nā puka o kou hale i ke ao a e hoʻokuʻu i ka nui o ka mālamalama. Inā hiki, e hoʻolilo i kekahi manawa ma waho i ke kakahiaka a hoʻomoʻa i ka lā. He manaʻo maikaʻi nō hoʻi e hoʻololi i nā kukui uila i loko o kou hale i nā mea me ka wattage kiʻekiʻe. Manaʻo kekahi mau noiʻi e hiki i ke kau ʻana i kahi kukui uila 300-watt ma kahi o ʻekolu kapuaʻi ka mamao a hōʻike iā ʻoe iho iā ia no kahi o 20 mau minuke ʻekolu manawa i ka lā ke hoʻonui i nā pae serotonin no kekahi manawa.
2. E hana i kekahi hoʻoikaika kino ma ka hoʻoneʻe iki ʻana i kou kino.
Ua ʻike mākou ʻaʻole ʻoe e makemake e hoʻoikaika kino i ka wā e luhi ai ʻoe a kaumaha paha. Akā inā ʻoe e koi iki iā ʻoe iho a hula i kahi mele ma ka lekiō no 15 a 20 mau minuke, a i ʻole e hele wāwae wikiwiki, e ʻike ʻoe e emi ana kou makemake i nā mea ʻono a e hoʻomaikaʻi nui ʻia kou ʻano.
3. E makaʻala i kāu mea e ʻai ai a e inu ai.
ʻO kēia ka mea nui loa. E waiho i ke koena o ke keke a hoʻohui i nā kalapona maikaʻi i kāu papaʻai, ka mea e hoʻoulu ai i ka hana ʻana o ka serotonin.
Ke ʻai ʻoe i nā kalapona maʻalahi e like me nā mea ʻono, nā keke, nā bisiketi, ka berena keʻokeʻo, a me ka laiki keʻokeʻo, piʻi koke kou pae kō koko. A laila, hana kou kino i ka nui o ka insulin e kāohi iā ia. Ma hope o kekahi manawa, hāʻule koke kou pae kō koko. A laila manaʻo ʻoe i ka luhi loa, ka luhi, a makemake hou e ʻai i kahi mea ʻono.
Pēlā nō, ʻo nā mea inu i loaʻa ka caffeine, e like me ke kofe a me ke kī, e hōʻemi pū i ka hana serotonin. Inā pono ʻoe e inu i ke kofe, ʻoi aku ka maikaʻi o ka inu ʻana ma hope o ka ʻai ʻana.
Nā meaʻai maikaʻi e mālama ai ma ka home e hoʻoikaika i kou ʻano
I nā lā āu e kaumaha nei, he mea hoʻowalewale ia e holo i ka hale kūʻai a kūʻai i nā meaʻai, ʻeā? No laila, eia kekahi mau meaʻai olakino hiki iā ʻoe ke mālama i loko o kāu lumi kuke no kēlā mau manawa.
| ʻAno meaʻai | No ke aha he mea maikaʻi kēlā? |
|---|---|
| Pāpaʻi | He mau kalapona paʻakikī kēia. Hoʻokuʻu mālie lākou i ka ikehu, no laila ʻaʻole ʻoe e luhi koke. |
| ʻOatmeal | He ala maikaʻi loa ka ʻoka i hana ʻia me ke kō ʻole e hoʻomaka ai i ka lā. Kōkua lākou i ka hana ʻana i ka serotonin. |
| Nā nati | Aia nā nati e like me nā cashews, nā pīnati, a me nā ʻalemona i nā mea e kōkua ai i ka hana ʻana o ka serotonin. |
| Keʻokeʻo hua manu | ʻOiai he waiwai ia i ka protein, kōkua ia i ka kaohi ʻana i ka pōloli a mālama i kou ʻano i ke kūpaʻa. |
| Nā huaʻai a me nā mea kanu | Ke makemake ʻoe i nā mea ʻono, e ʻai i kahi hua ma kahi o kahi kuki. E ʻai ma ka liʻiliʻi he 4 kīʻaha o nā mea kanu kala i ka lā. |
| Pīni, pī, pī ʻōmaʻomaʻo | Waiwai kēia i nā kalapona paʻakikī a me ka protein, nā mea e hāʻawi ai i ka ikehu i ke kino. |
E aʻo pū kākou e pili ana i nā mea hoʻohui.
Hoʻohana kekahi poʻe i kahi mea hoʻohui i kapa ʻia ʻo `5HTP (5-hydroxytryptophan)` e hoʻonui i nā pae serotonin. Eia naʻe, ʻaʻole kūpono kēia no nā mea āpau. Hiki i ka lawe ʻana i kēia mau mea me ke kaohi ʻole ke lilo i mea weliweli. No ka laʻana, ʻaʻole kūpono ia no ka poʻe me ka maʻi puʻuwai. No laila, ma mua o ka lawe ʻana i kekahi o ia ʻano mea hoʻohui, pono ʻoe e kamaʻilio me kāu kauka a e ʻimi i kāna ʻōlelo aʻo.
He mea nui hoʻi e hoʻokomo i kekahi protein (e like me ka iʻa, ka ʻiʻo, nā hua manu, nā lentil) i nā pāʻina nui ʻekolu o ka lā.
Paipai nā mea lapaʻau meaʻai e hōʻoki i nā meaʻai keʻokeʻo a starch (berena, laiki, ʻuala) no ʻelua pule. "E kahaha ʻoe i ka ʻoi aku o kou maikaʻi," wahi a lākou. "Akā, pono ʻoe e hana pololei i kēlā e ʻike ai i kahi ʻokoʻa."
E hoʻomanaʻo, i ka wā e haʻahaʻa ai kou pae serotonin, ʻoi aku ka nui o ka hopena o ka meaʻai āu e ʻai ai ma mua o ka lā maʻamau. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke waiho ʻana i nā pāʻina kukui kukui, e hoʻomālamalama pono i kou home i kēia mau manawa, a e ʻai i kahi meaʻai olakino!
Leka Lawe-Home
- ʻO ke kaumaha a me ka luuluu (SAD) he mea maoli ia e kū mai ana i ka wā e loli ai ke aniau, ʻoiai hoʻi i ka wā ua. Hoʻokumu ʻia ia e ka emi ʻana o nā pae serotonin i loko o ka lolo.
- ʻO nā lāʻau lapaʻau maikaʻi loa no kēia ʻano, ʻo ia ka hōʻoia ʻana e loaʻa ana i ka home ka mālamalama maikaʻi a me ka hoʻoikaika kino i kēlā me kēia lā.
- Ma kahi o nā kalapona maʻalahi e like me nā mea ʻono, ka berena keʻokeʻo, a me ka laiki keʻokeʻo, e ʻai i nā kalapona paʻakikī e like me nā huaʻai, nā mea kanu, ka ʻoka, a me nā legumes.
- E hoʻohui i kahi protein i kēlā me kēia pāʻina. E kōkua kēia i ka mālama ʻana i kou ʻano i ke kūpaʻa.
- Mai lawe i nā mea hoʻopihapiha e like me ka `5HTP` i loaʻa ma ka mākeke me ka ʻole o ke aʻo lapaʻau. E nīnau mau i kāu kauka ma mua o ka hoʻohana ʻana i kekahi mea.
- Inā pilikia nui kēia mau hōʻailona iā ʻoe, mai hoʻowahāwahā iā lākou a e ʻimi i ke kauka no ka ʻōlelo aʻo.
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