E kamaʻilio kākou e pili ana i ka pilina ma waena o kou hiamoe a me nā pae cholesterol?

Ke lawa nei kou hiamoe i ka pō? Ke noʻonoʻo nei paha ʻoe i ka pilina ma waena o ka hiamoe a me ka cholesterol. Akā ʻo ka ʻoiaʻiʻo, ʻo ka nui o nā hola āu e hiamoe ai, ke ʻano o kēlā hiamoe, he hopena nui kēia mau mea a pau i nā pae cholesterol o kou kino. ʻO ka lawa ʻole o ka hiamoe, a me ka nui o ka hiamoe, hiki i nā mea a pau ke kōkua i kēia. E kamaʻilio kākou e pili ana i kēia me ka maʻalahi a me ka pololei i kēia lā.

ʻO ka mea mua, e nānā kākou i ke ʻano o ka pae cholesterol olakino.

He ʻano momona ko ka cholesterol e pono ai no ko kākou kino. Akā, aia ka nui loa o ia mea, hoʻomaka nā pilikia. No ka mālama ʻana i ke olakino o ko kākou puʻuwai ma kahi pae maikaʻi, he mea nui e mālama i nā pae cholesterol ma ke ʻano penei.

I ka ʻōlelo maʻalahi, ʻo LDL ka cholesterol "maikaʻi ʻole". Ke hōʻiliʻili ʻia, hiki iā ia ke hōʻiliʻili i loko o ko kākou mau kīʻaha koko, e pani ana iā lākou a e hoʻoulu ai i nā maʻi puʻuwai. ʻO HDL ka cholesterol "maikaʻi". E like me ka mea hōʻiliʻili ʻōpala, kōkua ʻo HDL i ka wehe ʻana i kēlā cholesterol LDL maikaʻi ʻole a mālama i ko kākou mau kīʻaha koko i maʻemaʻe. Hiki i nā pae kiʻekiʻe o nā triglycerides ke hana i nā waihona momona i loko o ko kākou mau kīʻaha koko.

He aha ka mea e hana ana i loko o ko kākou kino i ka wā e hiamoe ai?

He manawa makamae ka hiamoe no ko kākou kino e hoʻoulu hou a hoʻoponopono iā lākou iho. Hoʻokuʻu ʻia nā hormones i ka wā e hiamoe ai kākou e hoʻoponopono i nā ʻiʻo a me nā hunaola i hōʻino ʻia e ke kaumaha a me ka luhi o ke ao. Hāʻule ko kākou koko, lohi ka puʻuwai, a māmā ko kākou hanu ʻana. Loaʻa pū i ko kākou mau puʻuwai, ka poʻe i hana nui i ka lā a pau, kahi hoʻomaha i kēia manawa.

No laila, he aha ka mea e hana ai inā ʻaʻole ʻoe e loaʻa i kēia hoʻomaha makamae? ʻO ia ka manawa e hoʻomaka ai nā pilikia olakino e like me ke cholesterol kiʻekiʻe.

ʻO ka pilina ma waena o ka hiamoe a me nā hormones

Ke hiamoe maikaʻi ʻole ʻoe, lilo kekahi mau hormones koʻikoʻi i ke kino i kaulike ʻole.

• Cortisol: Ua kapa ʻia kēia ʻo ka 'hormone stress'. Hoʻopuka nui ʻia ia ke loaʻa ʻole ʻoe i ka hiamoe lawa.
• Ghrelin: Hoʻonui kēia hormone i ko kākou pōloli. ʻO ia ke kumu e pōloli pinepine ai ka poʻe i loaʻa ʻole ka hiamoe lawa.
• Leptin: Kōkua kēia hormone i ka hoʻomalu ʻana i ke kaumaha o ko mākou kino a hōʻailona i ka lolo ua māʻona mākou. Ke ʻole mākou e hiamoe nui, emi iho ka hoʻokuʻu ʻia ʻana o kēia hormone.

Ma muli o kēia ʻano kaulike ʻole o ka hormonal, loli kou makemake a hiki paha iā ʻoe ke huli i nā meaʻai momona a me ke kō me ka ʻike ʻole. He kumu pololei kēia o nā pae cholesterol kiʻekiʻe.

Eia kekahi, ʻo ka poʻe me ka apnea hiamoe, kahi kūlana e pau ai ka hanu ʻana i ka wā hiamoe ma muli o ka hāhā ʻana, he nui ko lākou cholesterol kiʻekiʻe, ʻoiai nā pae LDL a me triglyceride.

He aha ka mea e hana ai i ka cholesterol ke ʻole ʻoe e hiamoe pono?

Hiki i ka nele o ka hiamoe ke hoʻopilikia i nā kāne a me nā wahine i nā ʻano like ʻole. Ua ʻike ʻia kekahi noiʻi nui he kiʻekiʻe aʻe ko nā kāne i hiamoe ma lalo o 6 mau hola i ka pō he nui ko lākou mau pae kolesterol LDL ("maikaʻi"). ʻO nā wahine i hiamoe i ka manawa like he haʻahaʻa ko lākou mau pae LDL . ʻO nā kāne a me nā wahine e hāhā ana he haʻahaʻa ko lākou mau pae kolesterol HDL ("maikaʻi").

E noʻonoʻo, he kanaka hiamoe ʻole i ka pō. Manaʻo ʻo ia i ka luhi loa i kekahi lā aʻe. Nui kona kaumaha. A pōloli loa hoʻi ʻo ia. No laila, ʻai mau ʻo ia i nā mea ʻono a me nā mea momona. Ke hui pū ʻia kēia mau mea a pau, he mea kupanaha anei ka piʻi ʻana o ka pae cholesterol?

He pilikia nō hoʻi ka hiamoe nui?

ʻAe, hiki i kēlā ke lilo i pilikia pū kekahi. Manaʻo kekahi poʻe ʻo ka nui o ka hiamoe ʻana, ʻoi aku ka maikaʻi no ko lākou kino. Akā, ʻaʻole pēlā.

Ua ʻike ʻia ma kahi noiʻi ma Iapana ʻo nā wahine i hiamoe ma mua o 8 mau hola i ka lā, ua emi ko lākou pae cholesterol HDL ("maikaʻi"). ʻO nā wahine i hiamoe ma lalo o 5 mau hola a ʻoi aku paha ma mua o 8 mau hola, ua kiʻekiʻe aʻe ko lākou pae triglyceride.

No laila, he aha kāu e hana ai e hiamoe maikaʻi ai i ka pō?

Eia kekahi mau hana maʻalahi e kōkua iā ʻoe e hoʻomaikaʻi i ka maikaʻi o kāu hiamoe a kaohi i kāu mau pae cholesterol.

• E hoʻokumu i kahi papa hana hiamoe: E hoʻomaʻamaʻa i ka hele ʻana i ka hiamoe a me ke ala ʻana i ka manawa like i kēlā me kēia lā. Mai uhaki i kēia hana maʻamau no ka mea aia i ka hopena pule. ʻO ka haʻalele ʻana i ka hiamoe i ka wā o ka pule a laila e hiamoe hou i ka hopena pule hiki ke hoʻopilikia i kāu uaki kino.
• E hoʻolilo i kou lumi moe i wahi ʻoluʻolu: Pono kou lumi moe e anuanu, pouli, a mālie. Inā pono, e hoʻohana i ka peʻahi a me nā pale e pale ana i ka mālamalama.
• E hoʻomaha ma mua o ka moe ʻana: E hana i kahi mea ma mua o ka moe ʻana, e like me ka heluhelu ʻana i kahi puke a i ʻole ka ʻauʻau ʻana i kahi wai mahana.
• E mālama i kāu kelepona akamai mai kou wahi moe: E ho'ōki i ka nānā ʻana i kāu kelepona, papa, a i ʻole TV ma ka liʻiliʻi he hoʻokahi hola ma mua o ka moe ʻana. ʻO ke kukui polū a lākou e hoʻopuka ai e pale aku i ka hana ʻana o nā hormones e kōkua iā ʻoe e hiamoe.
• E makaʻala i ka meaʻai a me ka mea inu: E pale i ka ʻai ʻana i kahi ʻai nui kokoke i ka wā moe. Eia kekahi, e pale i ka waiʻona, ka caffeine (kī, kofe), a me ka nicotine (nā sikaleka) i ke ahiahi, no ka mea hiki iā lākou ke hoʻopilikia i ka hiamoe.
• Hoʻoikaika kino mālie: ʻO ka hana ʻana i kekahi mau hoʻolōʻihi mālie ma mua o ka hiamoe ʻana e hiki ke kōkua i ka hōʻemi ʻana i ke kaumaha.
• E hoʻomālielie i kou manaʻo a me kou kino: Inā ʻoe e hopohopo nei no nā mea āu e hana ai i ka lā aʻe, e kākau iā lākou i loko o kahi puke liʻiliʻi a waiho i ka ʻaoʻao. E ʻōlelo iā ʻoe iho, "E mālama wau i kēia i ka lā ʻapōpō." A laila e moe.

Inā hoʻomau ʻoe i ka pilikia hiamoe ʻoiai ke hana nei i kēia mau mea, mai hoʻowahāwahā iā ia. Hiki i nā mea e like me nā lāʻau hiamoe ke lilo i hopena pōkole, akā i ka wā lōʻihi, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ka hoʻololi ʻana i ke ʻano o ka nohona. E ʻike i kāu kauka ʻohana a kamaʻilio e pili ana i kēia. Aia paha kekahi maʻi olakino ʻē aʻe. E nānā kāu kauka iā ʻoe a, inā pono, e kuhikuhi i nā lāʻau lapaʻau kūpono.