Ma ke ʻano he kanaka makua e noho nei me ka ADHD, a i ʻole ka Attention Deficit Hyperactivity Disorder, ke ʻike nei paha ʻoe i kēia mau loli o ke ʻano. I kekahi manawa e hauʻoli nui paha ʻoe, a i ka manawa aʻe e kaumaha nui paha ʻoe a kaumaha paha me ke kumu ʻole. ʻO kēia ka mea a mākou e kapa pinepine ai ʻo 'mood swings'. Hiki i kēia ke lilo i mea hopohopo loa. Akā, mai hopohopo, aia nā mea hiki iā kākou ke hana e hoʻokele i kēia. E kamaʻilio kākou e pili ana.
ʻAʻole he mea wale nō ka hoʻoikaika kino!
Ke ʻōlelo ʻoe "hoʻoikaika kino," manaʻo paha ʻoe he mea luhi ia. Akā, he mea ia e hiki ke kōkua iā ʻoe e hauʻoli a mālie. Inā makemake ʻoe i ka hele wāwae, ka holo ʻana, a i ʻole ka ʻauʻau ʻana, ʻo ka hoʻokaʻawale ʻana i 20 mau minuke i ka lā no ka hoʻoikaika kino e hōʻemi i kou kaumaha a hoʻomaikaʻi iā ʻoe. E hāʻawi pū ia iā ʻoe i ka hoʻoikaika hou aku e hana i ka lā a pau.
Inā makemake ʻoe i ka yoga, he mea maikaʻi nō hoʻi kēlā. Ua ʻike ʻia ua kōkua ka Yoga a me ka noʻonoʻo ʻana i ka hōʻoluʻolu ʻana i ke kaumaha a me ka mālama ʻana i nā hōʻailona ADHD.
E kākau i lalo i kou manaʻo.
He mea ʻē paha kēia, akā he ʻano hana pono loa ia. E kākau i kou mau manaʻo i loko o kahi puke pai liʻiliʻi i kēlā me kēia lā. Hauʻoli ʻoe i kēia lā? Kaumaha ʻoe? Huhū ʻoe? Hopohopo ʻoe? Ke kākau ʻoe i nā mea e like me kēia, ma hope o kekahi manawa e hiki iā ʻoe ke ʻike i kahi ʻano i loko o kou mau manaʻo .
I ka ʻōlelo maʻalahi, kōkua ia iā ʻoe e hoʻomaopopo i nā mea e hoʻoulu ai i kou ʻano loli. No ka laʻana, inā manaʻo ʻoe i ke kaumaha i kēlā me kēia ahiahi ke kamaʻilio ʻoe me kekahi, ʻo ke kākau ʻana iā ia i loko o kāu puke moʻolelo e kōkua iā ʻoe e ʻike i ke ʻano. A laila hiki iā ʻoe ke pale a hoʻomākaukau paha no nā kūlana like i ka wā e hiki mai ana. He ʻano maʻamau maikaʻi kēia no ke olakino noʻonoʻo.
E noʻonoʻo iki kākou i kā kākou mea e ʻai ai a e inu ai, ʻeā?
Ua aʻo nā kānaka ʻepekema i nā hopena o ke kō, nā mea ʻono hana, a me nā kala ma ADHD no nā makahiki. Akā, ʻaʻole lākou i loaʻa kahi loulou pololei . Akā, ʻaʻole ia manaʻo he mea nui ʻole ka mea āu e ʻai ai. He mea nui ka ʻai maikaʻi a momona no ka noʻonoʻo a me ke kino olakino.
| ʻĀpana meaʻai | No ke aha he mea nui? |
|---|---|
| Nā waikawa momona Omega-3 (Aia nā iʻa e like me ka sālemona, tuna/sālemona) | He mea nui loa kēia no ka hana o ka lolo. Kōkua lākou i ka hoʻoili pono ʻana o nā kemika i kapa ʻia ʻo dopamine a me serotonin, ka mea e hoʻokumu ai i ka hauʻoli a me ka mālie. |
| Wikamina B (B2, B6, B9) | Ua ʻike ʻia kekahi poʻe me ADHD ua nele i kēia mau wikamina. Hiki i ka hemahema o ka wikamina B6 ke alakaʻi i ke kaumaha a me ka huikau. He mea nui ka wikamina B9 (folate) no ka ulu ʻana o ka lolo. |
| Nā mea e kaupalena ai | Hiki i ka waiʻona a me ka puhi paka ke hoʻopau i nā pae huaora B o ke kino. Loaʻa ka caffeine i ke kofe a me ke kī, no laila ʻo ka inu nui ʻana iā lākou hiki ke hoʻoluliluli iā ʻoe a hoʻomaha ʻole. No laila, ʻoi aku ka maikaʻi o ka inu ʻana iā lākou me ke kaulike. |
Pehea ka waiwai o ka hiamoe maikaʻi i ka pō?
Hiki i ka hiamoe ke lilo i mea paʻakikī i kekahi manawa no kekahi me ADHD. I nā lā āu e manaʻo nui nei, manaʻo paha ʻoe ʻaʻole pono ʻoe e hiamoe. I nā lā āu e manaʻo haʻahaʻa loa ai, paʻakikī paha ʻoe e hiamoe. Eia kekahi, hiki i kekahi mau lāʻau lapaʻau no ADHD ke hoʻopilikia i ka hiamoe.
ʻOiai ke kumu, ʻo ka loaʻa ʻole o ka hiamoe lawa hiki ke hoʻonui i kou ʻano . Ke loaʻa ʻole iā ʻoe ka hiamoe lawa, hiki iā ʻoe ke huhū a hoʻonāukiuki . No laila e hoʻāʻo e moe a ala i ka manawa like i kēlā me kēia lā. E hoʻolilo iā ia i ʻāpana o kāu hana maʻamau.
Eia kekahi, inā ʻike ʻoe i ka hānō ʻana a manaʻo ʻoe e like me ʻoe e hanu ana i kāu hiamoe (Sleep Apnea), e kamaʻilio pono me ke kauka e pili ana i kēlā, no ka mea, hiki i kēlā mau hōʻailona ke like me ADHD i kekahi manawa.
ʻO ka pōmaikaʻi o ka hana ʻana i kahi hoʻolālā liʻiliʻi no ka lā
ʻO ka hahai ʻana i ka hana maʻamau i ka lā a pau e hiki ke hana i nā hōʻailona ADHD, ʻoi aku hoʻi i ka kaohi ʻana i nā loli o ke ʻano. Hāʻawi kēia i kou ola i kekahi kauoha a me ka mana. ʻO nā mea liʻiliʻi e like me ka mālama ʻana i kāu mau kī ma kahi like i kēlā me kēia lā, ke ala ʻana i ka manawa like i kēlā me kēia lā, a me ke kākau ʻana i nā hana ma kahi kalena hiki ke hana i kahi ʻokoʻa nui.
E hele mai e nānā.
Ua ʻike ʻia ka hoʻolilo ʻana i ka manawa i loko o kahi ʻōmaʻomaʻo a kūlohelohe e hōʻemi i nā hōʻailona ADHD. Malia paha no ka mea ʻo ka hele ʻana i waho e hiki ai iā ʻoe ke hele wāwae a hoʻoikaika kino. Eia kekahi, ʻo ka nānā ʻana i kahi ʻōmaʻomaʻo hiki ke hōʻemi i ke kaumaha a kōkua iā ʻoe e kālele.
E hoʻololi i kāu 'Hyperfocus' i kou pono
ʻOiai he paʻakikī i ka poʻe me ADHD ke kālele ʻana i hoʻokahi mea, i kekahi manawa kū'ē ka mea e hana ʻia. ʻO ia hoʻi, hiki iā lākou ke kālele nui i kahi mea a lākou e hauʻoli ai a he mea nui ia iā lākou. Ua kapa ʻia kēia he hyperfocus .
E ʻike i ke kumu o kou talena. Malia paha he makemakika, mele, a ʻenekinia paha. ʻO ka hoʻāʻo ʻana e lilo i loea i kahi kahua āu e akamai ai e hoʻonui i kou manaʻo ponoʻī. E kōkua ia iā ʻoe e mālama i kahi manaʻo hauʻoli.
He lāʻau lapaʻau nō hoʻi ka ʻakaʻaka!
Aia kekahi ʻōlelo e ʻōlelo nei, "ʻO ka ʻakaʻaka ka lāʻau lapaʻau maikaʻi loa." He ʻoiaʻiʻo. ʻO ke aʻo ʻana e ʻike i ka ʻaoʻao ʻakaʻaka o kou kūlana ADHD hiki ke lilo i mea kōkua nui i ka hoʻokele ʻana. ʻO ka ʻakaʻaka iki, ʻoiai he nui, hiki ke kōkua i ka hakakā ʻana i nā manaʻo maikaʻi ʻole i loko o kou noʻonoʻo. Eia kekahi, inā hiki iā ʻoe ke ʻakaʻaka i nā mea liʻiliʻi a poina iā lākou, e pau kou hopohopo a me ka pane nui ʻana iā lākou.
Leka Lawe-Home
- He mea maʻamau ka loli ʻana o ka naʻau me ka ADHD, akā hiki ke mālama ʻia.
- E hoʻoikaika kino i kēlā me kēia lā. E hiamoe lawa. E hana i kahi hoʻolālā no kou lā. E hana kēia mau mea maʻalahi i kahi ʻokoʻa nui.
- E mālama i kāu meaʻai, ʻoi aku hoʻi ka hoʻokomo ʻana i nā meaʻai waiwai i ka omega-3 a me ka huaora B.
- E kākau e pili ana i kou mau manaʻo i loko o kahi puke pai. E kōkua kēia iā ʻoe e hoʻomaopopo i kou mau ʻano naʻau.
- Inā ʻaʻohe o kēia mau mea e kōkua iā ʻoe, a inā manaʻo ʻoe he koʻikoʻi ke ʻano, mai kānalua e ʻike i ke kauka no ka ʻōlelo aʻo.ʻAʻole kēia he pilikia wale nō iā ʻoe, a he mea nui loa hoʻi e loaʻa ke kōkua no ia.
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