Ke manaʻo nei hoʻi ʻoe he luuluu a luhi hoʻi i ka wā ua? E kamaʻilio kākou e pili ana i ka SAD (Seasonal Affective Disorder)

E noʻonoʻo, i kahi lā me ka lani ao no kekahi mau lā i ka lālani, kahi ua anu, a me kahi lā luuluu loa ... ʻAʻole anei ʻoe e manaʻo e ala aʻe mai kahi moe i kēlā mau lā? ʻAʻole anei ʻoe e manaʻo e hana i kekahi mea pono, ke luhi wale nei ʻoe, a huhū i nā mea liʻiliʻi loa? Manaʻo ka poʻe he nui he luhi maʻamau kēia, a i ʻole "kahi luuluu e kū mai ana i ka wā ua" a haʻalele. Akā i kekahi manawa pono e noʻonoʻo hohonu ʻia kēia, a aia paha he wehewehe lapaʻau no kēia. ʻO ia ka mea a mākou e kamaʻilio nei i kēia lā.

He aha maoli ka SAD (Seasonal Affective Disorder)?

I ka ʻōlelo maʻalahi, ʻo SAD (Seasonal Affective Disorder) he ʻano maʻi kaumaha e kū wale ana i kekahi mau manawa o ka makahiki, ʻoiai ke emi ka lā. ʻO ia hoʻi "ka maʻi naʻau e pili ana i ke aniau." Ua ʻike mua ʻia ʻo ia he maʻi olakino i ka makahiki 1984.

ʻOiai he ʻano kēia e hāʻule ana ma lalo o ke ʻano o ke kaumaha , ʻo ka mea kūikawā ma ʻaneʻi, ʻo ia ka hiki ʻana mai i kēlā me kēia kau . ʻO ia hoʻi, ʻaʻole e kū mai kēia mau hōʻailona i ka makahiki holoʻokoʻa. ʻO ka hapa nui o ka manawa, ma ko mākou ʻāina, hiki ke ʻike ʻia kēia ʻano i ka wā ua mau, i nā lā i piha ai ka lani i nā ao a he liʻiliʻi ka lā. Ke ʻālohilohi ka lā a mālamalama ke kaiapuni, nalowale koke kēia mau hōʻailona.

E noʻonoʻo e pili ana i ia mea, mai ka wā kahiko mai, ua mālama ka poʻe i nā ʻahaʻaina nui i nā lā pōʻeleʻele loa o ka makahiki, i ka wā pōkole loa o ke ao. Ke nānā ʻoe i nā ʻahaʻaina e like me ka Kalikimaka, ʻo ke kuni ʻana i nā kukui i ka pō a me ka hoʻohana ʻana i ke kukui no nā mea hoʻonaninani ke kumu nui. ʻAʻole kēia he mea kupanaha wale nō, wahi a nā loea, akā malia paha no ka mea ʻo ka hoʻolauleʻa ʻana i ka mālamalama e kūʻē i ka pouli he mea ia e pono ai ka noʻonoʻo kanaka.

He aha nā hōʻailona nui a me nā kumu o kēia maʻi?

ʻAʻole like ka hopena o kēia maʻi i nā kānaka a pau. Ua ʻike ʻia ma ka noiʻi ʻana he ʻekolu manawa ka nui o ka pilikia o nā wāhine, ʻoiai ka poʻe ma waena o 20 a me 40 mau makahiki, ma mua o nā kāne. Ua manaʻo ʻia he kumu paha nā loli i ka hana hormonal.

Nā hōʻailona nui

Aia ma ka papa ma lalo nei kekahi o nā hōʻailona nui e ʻike ʻia ma kēia ʻano. E nānā inā ua kamaʻāina ʻoe i kēia mau mea.

He aha nā kumu no kēia?

ʻOiai ʻaʻole maopopo loa ke kumu kikoʻī o SAD, ʻo ke kumu nui ka nele o ka lā. He mea nui ka lā no ka hana o ko kākou lolo.

1. Nā Pae Serotonin Haʻahaʻa: ʻO ka Serotonin kahi neurotransmitter nui e kaohi i ko kākou ʻano. Ke emi ka lā, emi nā pae serotonin i loko o ka lolo. ʻO kēia ke kumu nui o nā manaʻo kaumaha, hoʻonāukiuki, a me ka huhū.

2. Hoʻonui ʻia nā pae Melatonin: ʻO Melatonin ka hormone e kaohi i kā mākou hiamoe. Ke pōʻeleʻele, hoʻomaka ko mākou kino e hana i ka melatonin, ʻo ia ka mea e hiamoe ai mākou. I nā wā o ka lā haʻahaʻa, hana ke kino i ka melatonin hou aku. ʻO ia ke kumu e hiamoe ai mākou, palaualelo, a haʻahaʻa ka ikehu.

3. Nā kumu hoʻoilina:Ua ʻike ʻia kēia maʻi e holo i loko o nā ʻohana i kekahi ʻano, no laila aia paha kahi mana genetic.

Pehea lā kākou e puka ai i waho o kēia 'kaumaha o ke aniau'?

ʻO ka nūhou maikaʻi, aia kahi lāʻau lapaʻau kūpono no kēia. Ua maopopo ke kumu, a he maʻalahi loa ka hopena: e kiʻi i ka mālamalama hou aʻe i ka wā hoʻoilo/kau ua!

Nā mea hiki iā ʻoe ke hana iā ʻoe iho

• E kiʻi i ka lā kakahiaka: I nā manawa hiki, e kiʻi i ka liʻiliʻi he 30 mau minuke o ka lā, ʻoi aku hoʻi i ke kakahiaka. ʻOiai i ka lā ao, hiki i ka hele ʻana i waho a me ka hele wāwae ke hana i kahi ʻokoʻa nui.
• Hoʻoikaika Kino: He mea maikaʻi loa ka hana ʻana i nā hoʻoikaika kino maʻalahi e like me ka hele wāwae ʻana i ka lā kakahiaka no ke kino a me ka noʻonoʻo. Ke hoʻoikaika kino ʻoe, hana kou kino i nā hormones hauʻoli (endorphins), kahi e hoʻomaikaʻi ai i kou ʻano.
• E ʻai i ka meaʻai kaulike: ʻOiai inā makemake ʻoe i nā kalapona, e ʻai iā lākou me ke kaulike. E hoʻāʻo e mālama i kahi meaʻai momona i nā mea kanu, nā huaʻai, a me ka protein.

Ke ʻimi nei i ka ʻōlelo aʻoaʻo lapaʻau

Inā koʻikoʻi kou mau hōʻailona, ​​​​e mau ana ma mua o ʻelua pule, a hoʻopilikia i kāu mau hana o kēlā me kēia lā a hiki i kahi hiki ʻole iā ʻoe ke hana, e ʻike pono i kāu kauka. He mea maikaʻi loa ia inā hiki iā ʻoe ke loaʻa i kahi kauka i ʻike me SAD.

Hiki i kāu kauka ke kuhikuhi i ʻelua mau koho lapaʻau nui:

1. Hoʻōla Mālamalama: ʻO kēia ka lāʻau lapaʻau maʻamau a maikaʻi loa no SAD. Pili ia i ka noho ʻana i mua o kahi pahu kukui kūikawā e hoʻopuka ana i ka mālamalama ʻālohilohi loa e like me ka lā maoli no kekahi manawa i kēlā me kēia lā. Hana pinepine ʻia kēia lāʻau lapaʻau i ke kakahiaka no 30 mau minuke a i kekahi mau hola. Ua ʻike ʻia he 60% - 90% ka maikaʻi, me ka emi ʻana o nā hōʻailona i loko o hoʻokahi pule.

2. Lāʻau lapaʻau: I nā hihia koʻikoʻi, hiki i kāu kauka ke kuhikuhi i nā lāʻau antidepressants. Kōkua kēia i ka mālama ʻana i ke kaulike o nā kemika i loko o ka lolo, e like me ka serotonin. Mai lawe i kēia mau lāʻau lapaʻau me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau.