Ua ʻike anei ʻoe i kēia? I kekahi mau manawa o ka makahiki, ʻoiai ke anuanu a ua nui ka ua no nā lā he nui, manaʻo ʻoe he kaumaha loa, he kaumaha, a he luhi. ʻAʻole ʻoe makemake e hana i kekahi mea, a manaʻo ʻoe ʻaʻohe ou ikaika. Akā, i ka wā e puka a napoʻo ai ka lā, hauʻoli loa ʻoe a hou hou. ʻAʻole kēia nou wale nō. Ua ʻike ka poʻe he nui i kēia. I ka lāʻau lapaʻau, kapa mākou i kēia ʻano he Seasonal Affective Disorder (SAD). No laila, i kēia lā, e kamaʻilio kākou no ke kumu o kēia a me nā mea hiki iā kākou ke hana e pili ana i ia mea.
He kaulike palupalu loa kēia.
I ka ʻōlelo maʻalahi, ua kāohi ʻia ko kākou mau manaʻo o ka hauʻoli, ke kaumaha, a me ka pīhoihoi e ka hana a kekahi mau kemika i loko o ko kākou lolo. Ua like ia me kahi unahi kaulike, pono nā mea āpau e kaulike. ʻO nā mea pāʻani nui ʻelua ma ʻaneʻi, ʻo ia ka lā, ka melatonin, a me ka serotonin .
- Melatonin: Kāhea mākou i kēia ʻo ka 'hormone hiamoe'. Ke pōʻeleʻele ke kaiapuni a hiki i ka pō, hana hou ko mākou kino i kēia hormone. ʻO ia ka mea e hiamoe ai mākou.
- Serotonin: Kāhea mākou i kēia ʻo ka 'hormone hauʻoli.' Kōkua ia i ka hoʻokiʻekiʻe ʻana i ko mākou ʻano, e hāʻawi ana iā mākou i ka hauʻoli, ka pīhoihoi, a me ka ikehu.
I kēia manawa, e nānā i ka pilina ma waena o nā mea ʻelua. Ke puka mai ka lā i ke kakahiaka, e emi ana ka pae o ka `Melatonin` o ko kākou kino, a e piʻi ana ka pae o ko kākou `Serotonin`. ʻO ia ke kumu e manaʻo ai kākou he hou a makaʻala i ke kakahiaka. I ka wā ua, i ka wā e kaumaha ai ka lani me nā ao a emi iho ka lā, ʻo ka mea ʻē aʻe ka mea e hana ʻia. E emi ana ka pae o ka `Serotonin` o ko kākou kino, a hoʻomaka mākou e ʻike i nā hopena o ka `Melatonin`. ʻO ka hopena? Manaʻo wale mākou i ka palaualelo, ka hiamoe, a me ke kaumaha.
ʻOiai nā lāʻau lapaʻau kūpono loa o kēia lā no ke kaumaha, ʻo ia hoʻi ʻo Selective Serotonin Re-uptake Inhibitors (SSRIs), hana ia ma ka hoʻolilo ʻana i ka hormone ʻSerotonin' e noho lōʻihi i loko o ko kākou lolo.
He ʻoi aku ka maikaʻi o ka light therapy ma mua o ka lāʻau lapaʻau?
ʻOiai ʻo ka emi ʻana o ka lā ke kumu nui o kēia, ua hāpai nā kānaka noiʻi i kahi lāʻau i kapa ʻia ʻo 'light therapy' ma ke ʻano he hopena. Pili kēia i ka hōʻike ʻana i ka mea maʻi i ka mālamalama ʻālohilohi e like me ka lā i hoʻopuka ʻia e ke kukui i hoʻolālā kūikawā ʻia no kekahi mau minuke i ka lā.
Hele kēia mālamalama ma o ko kākou mau maka i ka lolo a kōkua i ke kaulike ʻana i nā hormones melatonin a me serotonin. Ua ʻike kekahi mau noiʻi hiki i ka lāʻau lapaʻau kukui ke hōʻemi i nā hōʻailona o SAD ma mua o ka lāʻau lapaʻau. I kekahi manawa paipai nā kauka i nā lāʻau lapaʻau ʻelua i hui pū ʻia, no ka mea hiki iā lākou ke kōkua kekahi i kekahi.
Akā he mea nui loa kēia:Inā loaʻa iā ʻoe kēia mau hōʻailona, pono ʻoe e kūkākūkā me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi lāʻau lapaʻau ponoʻī. E hiki iā ia ke ʻike pololei i kou kūlana a hoʻoholo i ke ʻano lapaʻau maikaʻi loa nāu.
ʻO ka pilina ma waena o nā kau lā a me nā kau ua
ʻOiai ʻaʻole manaʻo ka nui o ka poʻe pēlā, ua ʻike ʻia i kēia manawa e ka noiʻi ʻana ʻo ka nui o ka lā a mākou e loaʻa ai i ke kau lā (kauwela) e hoʻopilikia i ko mākou ʻano i ke kau ua (hoʻoilo) i nā mahina ma hope.
ʻO ka mea huna ma aneʻi ʻo ka Vitamin D.
E noʻonoʻo i kēia ʻano. Ke hele mākou i waho i ka lā, hoʻopā mai nā kukuna ultraviolet (UV) mai ka lā i ko mākou ʻili. A laila hana ko mākou ʻili i kahi kemika i kapa ʻia ʻo 'Cholecalciferol'. ʻO kēia ka mea e hoʻololi ʻia i ka wikamina D i loko o ko mākou kino, i loko o ke akepaʻa a me nā puʻupaʻa.
No laila, ke hoʻokuʻu ʻia mākou i ka lā i ke kakahiaka, mālama ʻia kēia `Cholecalciferol` i loko o nā hunaola momona o ko mākou kino. Ua like ia me ke kau ʻana i ke kālā ma kahi panakō. A laila, i ka wā ua, i ka nalo ʻana o ka lā, hiki i ko mākou kino ke hoʻohana i kēia `Cholecalciferol` i mālama ʻia e hana i ka nui o ka wikamina D e pono ai. Kōkua nui kēia wikamina D i ka mālama ʻana i ka pae `Serotonin` i loko o ko mākou kino i kiʻekiʻe.
I ka ʻōlelo maʻalahi, pehea ʻoe e 'mālama' ai i ka lā i ka wā lā e hoʻoholo ai pehea kou olakino noʻonoʻo i ka wā ua.
No laila, he aha nā mea hiki iā ʻoe ke hana?
ʻAʻole pono ʻoe e kaumaha a luhi i ka hiki ʻana mai o ke kau ua e hiki mai ana. Aia nō ia i kāu mea e hana ai i kēia kau lā. Ma kahi o ka hele wale ʻana i waho a hoʻomoʻa i ka lā, e hoʻāʻo i kēia mau mea maʻalahi.
| Manaʻo kōkua | He aha e hana ai a me kona mau pono |
|---|---|
| E hoʻokuʻu i ka lā kakahiaka. | E ala aʻe i ke kakahiaka nui a hele i waho. ʻOi aku ka maikaʻi o ka lā ma mua o ka hola 9 am. ʻAʻole ikaika loa ka lā i kēia manawa, no laila ua emi pū ka pilikia o ka hōʻino ʻana i ka ʻili. E pale i ka noho ʻana i ka lā ma waena o 11 am a me 2 pm. |
| E hoʻoikaika kino ma waho. | E hoʻolilo ma ka liʻiliʻi he 20 mau minuke i kēlā me kēia kakahiaka i waho e hana i kahi mea e like me ka hoʻoikaika kino māmā, ka hele wāwae, ka noʻonoʻo ʻana, a i ʻole ka māla. E hoʻolilo i kēia i mea maʻamau. E pāpālua ka hoʻoikaika kino a me ka lā i kou ʻano. |
| E hoʻomaha i ka lā i ka wā hana | Inā ʻoe e hana ana ma ke keʻena, e hele wāwae pōkole i waho i kou wā hoʻomaha kī a i ʻole ka wā ʻaina awakea. ʻO ka loaʻa ʻana o kahi lā liʻiliʻi i ka lā a puni ke ao hiki ke hana i kahi ʻokoʻa nui. |
ʻOiai paha he mea maʻalahi loa kēia mau mea, hiki i kēia mau hana liʻiliʻi ke hana i ka nui o ka maikaʻi no kou olakino noʻonoʻo a me ke kino i ka wā lōʻihi.
Leka Lawe-Home
- ʻO kou loli ʻana o kou naʻau me ke aniau he hōʻailona paha ia o kahi maʻi i kapa ʻia ʻo 'Seasonal Affective Disorder (SAD).' He mea maʻamau kēia, mai hopohopo.
- ʻO ke kumu nui o kēia, ʻo ia ka emi ʻana o ka pae o ka `Serotonin` (ka hormone hauʻoli) i loko o ka lolo ma muli o ka nele o ka lā.
- He mea nui ka lā no ko kākou ʻili e hana i ka wikamina D. Kōkua kēia wikamina D i ka mālama ʻana i nā pae maikaʻi o ka serotonin.
- Ma ka hōʻike ʻana iā ʻoe iho i ka lā kakahiaka i ka wā ʻālohilohi, hiki iā ʻoe ke 'mālama' i ka wikamina D āu e pono ai no ke kau ua.
- Inā ʻoe e hopohopo nei e pili ana i kou ʻano, a inā paha e kaumaha mau ana ʻoe a kaumaha paha, mai hoʻowahāwahā iā ia. E kamaʻilio me kāu kauka.
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