Yu kin fil ebi bak, yu kin bost, ɛn yu kin fil bad we ren kin kam ɛn we di skay dak? Na di sem tɛm, yu jɔs want fɔ it sɔntin we swit? Dis nɔto fɔ yu nɔmɔ. Bɔku pan wi dɔn ɛkspiriɛns dis. Tide, lɛ wi tɔk bɔt wetin mek dis kin apin ɛn wetin wi kin du bɔt am.
Wetin na dis sad mud disɔda (SAD) wae kin kam wit dis wɛda?
Dɛn kɔl dis sik na mɛrɛsin ‘Seasonal Affective Disorder (SAD).’ Na wan kayn pwɛl hat sik wae gɛt fɔ du wit di wɛda. Bɔku tɛm, i kin apin di tɛm dɛn we di ples kin dak pas ɔl ɛn di tɛm dɛn we di san nɔ kin shayn bɛtɛ insay di ia. Pan ɔl we wi nɔ kin gɛt winta we sno kin kam na Sri Lanka, dis kin apin di tɛm we ren kin kɔntinyu fɔ kam ɛn di skay kin kɔba.
Fɔ tɔk am simpul wan, we di san nɔ de shayn bɛtɛ, di we aw dɛn de mek sɛrotonin, we na wan ɔmon we de mek wi gladi na wi bren, de go dɔŋ, ɛn dis na kemikal we de ɛp fɔ mek wi nɔ de fil fayn. So, we dis sεrotonin lεvεl dכn dכn, wi kin bigin fכ fil tin dεm lεk fכ wɔri, sɔri, εn bכdi.
Sɔm sayn dɛm fɔ dis sik na:
- Fɔ fil bad ɛn wɔri fɔ natin.
- Fɔ slip ɛn slip pasmak ɔl di de.
- Fɔ gɛt lɔw sɛlf-ɛstimɛnt.
- Tink tumɔs bɔt ivin di smɔl smɔl tin dɛn we yu nɔ bin notis bifo.
- Kwik kwik wan fɔ vɛks ɛn fɔ vɛks kwik.
- Sɔm pipul dɛn kin gɛt prɔblɛm bak fɔ slip. Dis na bikɔs dɛn nid sɛrotonin bak fɔ mek di kemikal we de mek pɔsin slip we dɛn kɔl mɛlatonin.
Dɛn sayn ya kin nɔr kin tranga fɔ sɔm, ɛn kin tranga fɔ ɔda pipul dɛm. Di bɛst tin na dat we di san kɔmɔt bak ɛn di de layt lɔng, dis kɔndishɔn go dɔn lɛf smɔl fɔ lɛ i nɔ de igen. Di mɛrɛsin dɛn we dɛn kin gi fɔ dis na layt tɛrapi ɛn sɔm mɛrɛsin dɛn. Bɔt bifo dat, sɔm simpul tin dɛn de we wi kin du na os.
Aw fɔ mek wi ‘gladi ɔmon’ (Serotonin) bɔku?
Tri men tin de we wi kin du fɔ mek wi fil fayn, dat na fɔ mek wi gɛt mɔ sɛrotonin lɛvɛl.
1. Mek shɔ se di os gɛt layt fayn fayn wan.
Dis na di mɔs besik mɛrɛsin fɔ dis sik. Opin di winda ɛn domɔt dɛn na yu os insay di de ɛn mek bɔku layt kam insay. If i pɔsibul, spɛn sɔm tɛm na do na mɔnin ɛn sok di san. I fayn bak fɔ chenj di layt bɔl dɛn na yu os to di wan dɛn we gɛt mɔ wat. Sɔm stɔdi dɛn dɔn sho se if yu put 300 wat layt bɔl we de lɛk tri fit so ɛn put yusɛf pan am fɔ lɛk 20 minit tri tɛm insay di de, dat kin mek di sɛrotonin lɛvɛl go ɔp fɔ sɔm tɛm.
2. Du sɔm ɛksesaiz bay we yu de muv yu bɔdi smɔl.
Wi no se yu nɔ go fil fɔ du ɛksɛsayz we yu de fil se yu de bost ɔ yu de fil bad. Bɔt if yu fos yusɛf smɔl ɛn dans to wan siŋ na redio fɔ 15 to 20 minit, ɔ waka kwik kwik wan, yu go si se di we aw yu want swit go stɔp ɛn yu maynd go bɛtɛ bad bad wan.
3. Tek tɛm wit wetin yu de it ɛn drink.
Dis na di tin we impɔtant pas ɔl. Put di kek we lɛf na sayd ɛn ad gud kabɔhaydrɛt to yu it, we de mek yu gɛt sɛrotonin.
We yu it simpul kabɔhaydrɛt lɛk swit, kek, biskit, wayt bred, ɛn wayt rays, yu blɔd shuga kin go ɔp wantɛm wantɛm. Dɔn, yu bɔdi de mek bɔku insulin fɔ kɔntrol am. Afta sɔm tɛm, yu blɔd shuga kin go dɔŋ wantɛm wantɛm. Dɔn yu kin fil taya pasmak, yu kin bost, ɛn yu kin want fɔ it sɔntin we swit bak.
Semweso, drink dɛn we gɛt kafinɛ lɛk kɔfi ɛn ti kin mek dɛn nɔ gɛt sɛrotonin bak. If yu fɔ drink kɔfi, i bɛtɛ fɔ drink am afta yu dɔn it.
Gud it fɔ kip na os fɔ mek yu fil fayn
Na de dɛn we yu de fil bad, i kin tɛmpt yu fɔ rɔn go na di stoa ɛn bay tin fɔ it, nɔto so? So na sɔm it dɛn we gɛt wɛlbɔdi we yu kin kip na yu kichin fɔ dɛn tɛm dɛn de.
| Tayp fɔ it | Wetin mek dat fayn? |
|---|---|
| Popkon we dɛn kɔl | Dɛn tin ya na kɔmpleks kabɔhaydrɛt dɛn. Dɛn kin pul ɛnaji smɔl smɔl, so yu nɔ kin fil taya wantɛm wantɛm. |
| Oatmil we dɛn kin mek | Oats we dɛn mek witout shuga na fayn we fɔ stat di de. Dɛn kin ɛp fɔ mek dɛn mek sɛrotonin. |
| Nat dɛn | Nat lɛk kash, pinat, ɛn amɔnd gɛt tin dɛn we de ɛp fɔ mek sɛrotonin. |
| Eg wayt wayt | Bikɔs i gɛt bɔku prɔtin, i de ɛp fɔ kɔntrol angri ɛn kip yu maynd stebul. |
| Frut ɛn vɛjitebul dɛn | We yu want swit, it frut instead fɔ it kuki. It at le 4 kɔp vegjetabul dɛn we gɛt kɔlɔ ɛvride. |
| Chikpis, pis, grɛn bins | Dɛn tin ya gɛt bɔku kɔmpleks kabɔhaydrɛt ɛn prɔtin, we de gi di bɔdi ɛnaji. |
Lɛ wi lan bak bɔt sɔpɔtmɛnt dɛn.
sכm pipul dεn kin yuz wan supliment we dεn kכl `5HTP (5-hydroxytryptophan)` fכ inkrεs di sεrotonin lεvεl. Bɔt, dis nɔ rayt fɔ ɔlman. If yu tek dɛn tin ya we yu nɔ ebul fɔ kɔntrol, dat kin mek yu denja. Fɔ ɛgzampul, i nɔ fayn fɔ pipul dɛn we gɛt at sik. So bifo yu tek ɛni ɔda tin we tan lɛk dis, yu fɔ rili tɔk to yu dɔktɔ ɛn aks am fɔ advays yu.
I rili impɔtant bak fɔ put sɔm prɔtin (lɛk fish, mit, eg, lentil) insay ɔl di tri men it dɛn we yu kin it insay di de.
Di wan dɛn we sabi bɔt it kin se yu fɔ kɔt wayt it dɛn we gɛt stach (bred, rays, pɔt) fɔ lɛk tu wiks so. Dɛn se: “Yu go sɔprayz aw yu go fil fayn.” "Bot yu get fo du ekzakli dat to si difrens."
Mɛmba se we yu sɛrotonin lɛvɛl dɔn ɔlrɛdi smɔl, di impak we di it we yu de it kin gɛt kin pas di nɔmal de. Di bɛst tin fɔ du na fɔ put dina dɛn we gɛt kandul layt, kip yu os layt fayn fayn wan insay dɛn tɛm ya, ɛn it tin dɛn we go mek yu gɛt wɛlbɔdi!
Mɛsej we dɛn kin kɛr go na os
- Sɔri ɛn bɔri (SAD) na rial tin we kin apin we di wɛda chenj, mɔ we ren kin kam. i kin bi we di sεrotonin lεvεl dεm na di bren de dכn.
- Di bɛst we fɔ mɛn dis sik na fɔ mek shɔ se di os gɛt gud layt ɛn fɔ du sɔm ɛksɛsayz ɛvride.
- Bifo yu it simpul kabohaydrɛt lɛk swit, wayt bred, ɛn wayt rays, it kɔmpleks kabɔhaydrɛt lɛk frut, vɛjitebul, ɔts, ɛn ligɛm.
- Ad sɔm prɔtin to ɛvri it. Dis go ɛp fɔ mek yu maynd nɔ de chenj.
- Nɔ ɛva tek supamakit lɛk `5HTP` we de na di makit we yu nɔ gɛt mɛrɛsin advays. Aks yu dɔktɔ ɔltɛm bifo yu yuz ɛnitin.
- If dɛn sik ya de afɛkt yu bad bad wan, nɔ ignore dɛn ɛn go to dɔktɔ fɔ advays.
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