Pwɛl hat, ɔr as wi ɔl no, pwɛl hat, na tin wae kin rili tranga ɛn kin mek pɔrsin fil bad. Yu kin fil lɛk se yu nɔ go ɛva kɔmɔt pan am, lɛk se di wan ol wɔl de agens yu. Bɔt yu nid fɔ mɛmba wan impɔtant tin. Pwɛl hat na wan sik wae de mɛk pɔrsin fil bad wae pɔrsin kin mɛn ɔltogɛda if dɔktɔ ɛp am . Di men tin na di mɛrɛsin ɛn advays we dɛn kin gi fɔ am. Bɔt, apat frɔm dɛn tritmɛnt dɛn de, yu kin gɛt bɔku trɛnk ɛn rilif fɔ yu maynd wɛl bɔdi bay we yu ad smɔl smɔl gud abit dɛn to yu ɛvride layf. Na dat wi de tok abaut tide.
Ɛksesaiz nɔto jɔs sɔntin we yu de du to yu bɔdi!
"Oh, a no fit ivin komot fo bed, wia a go eksasaiz..." Yu de tink dat, no bi so? A kin gɛt am. E kin rili kɔmɔn fɔ fil lɛk yu go lɔs ɔl yu ɛnaji wit pwɛl hat ɛn jɔs want fɔ de na di sofa.
Bɔt di wɔndaful tin na dat, we yu bigin fɔ muv yu bɔdi jɔs smɔl, sɔm wɔndaful tin dɛn kin apin insay yu bren.
- ‘Gladi ɔmon’ lɛk sɛrotonin , we de mek wi fil fayn ɛn mek wi gɛt gladi at ɛn kɔmfɔt, kin bigin fɔ mek.
- Ɛn na so bak di ɛndɔfin dɛn de du . Dɛn tin ya tan lɛk natura l pen kil ɛn kemikal dɛn we de mek wi nɔ strɛs na wi bren. We yu de du ɛksɛsayz, dɛn tin ya kin kɔmɔt ɛn mek yu fil fayn.
Yu nɔ nid fɔ swet fɔ lɔng tɛm ɛvride. Tray fɔ du ɛksɛsayz fɔ at le 20 minit, 3 dez insay di wik . If yu nɔ dɔn du ɛksɛsayz fɔ sɔm tɛm, i go fayn fɔ mek yu tɔk to yu dɔktɔ fɔs.
| Tayp we yu de du ɛksɛsayz | Tin dɛn we yu go ebul fɔ du |
|---|---|
| Layt ɛksesaiz | Wach na di gadin, waka go na di stoa, ɛn muv rawnd smɔl we yu de klin di os. |
| Wan smɔl aktif ɛksɛsayz | Brisk waka, jog, ɛn baysikul. |
| Ɛksesaiz fɔ tink gud wan | Fɔ ɛksesaiz sloslo, fɔ tink gud wan lɛk yoga ɔ Tai Chi kin ridyus strɛs bak bad bad wan. |
If yu it fayn, dat kin mek yu maynd bɛtɛ bak!
Wetin wi de it kin afɛkt wi bɔdi ɛn wi bren dairekt wan. Gud it tan lɛk di bɛst fiul fɔ wi maynd. We wi at pwɛl, wi kin rich fɔ "kɔmfɔt it" lɛk chɔklɛt, biskit, ɛn ayskrim. Pan ɔl we i kin mek pɔsin fil fayn fɔ sɔm tɛm, as tɛm de go, i kin rili mek tin wɔs.
So, if yu it di rayt tɛm ɛn it sɔntin we gɛt fayn fayn tin dɛn, dat kin ɛp yu fɔ mek yu fil fayn ɛn gi yu di trɛnk we yu nid fɔ du ɛksɛsayz.
Wetin a fɔ ad pan di it?
- Fresh vegjetabul ɛn frut: Ad at le wan frut ɛvride ɛn sɔm vɛjitebul to yu it.
- Vɛjitebul: Tin dɛn lɛk spinach, kale, ɛn spinach de gi gud it to di maynd.
- Wul grens: Tin dɛn lɛk brawn rays, bɔku wit, ɔts, ɛn pis.
- Protin we nɔ gɛt bɛtɛ bɔdi: Tin dɛn lɛk fish, chukchuk (we nɔ gɛt skin), eg, yogɔt, grɛn bins, ɛn chikip.
- Omega-3: Dɛn kin si dɛn tin ya na fish lɛk salmɔn, tuna, ɛn flaks sid. Dɛn kin rili fayn fɔ di bren wɛlbɔdi.
Wetin yu want fɔ ridyus?
- Shuga ɛn swit: Ridyus kek, biskit, ɛn swit drink dɛn as yu ebul.
- Animal ɔyl ɛn mit we dɛn dɔn mɛn: Limit sosish, bekin, rɛd mit (bif, bɔd).
- Bred ɛn flawa it dɛn: Insted fɔ it wayt bred ɛn bɔn, pik sɔntin lɛk Kurakkan bred.
- Ɔyl we pasmak: Ridyus di it dɛn we dɛn dɔn dip dip frɛsh as yu ebul.
Jɔs tink se, di mɔ yu plet gɛt kɔlɔ, dat min se, di mɔ difrɛn vɛjitebul ɛn frut dɛn yu gɛt, na di mɔ yu bren de gɛt difrɛn ɛn rich tin dɛn.
Yu tink se i at fɔ slip? Lɛ wi tray fɔ slip fayn na nɛt.
De big prɔblɛm fɔ lɛk 75% pan pipul dɛm wae gɛt pwɛl hat sik na wae dɛn nɔr kin ebul fɔ slip. Ɔ dɛn kin go slip ɛn nɔ kin ebul fɔ slip fɔ lɔng tɛm, ɔ dɛn kin wek midul nɛt ɛn nɔ kin ebul fɔ slip bak. Usay yu kin gɛt slip we yu de kɛr ɔl di prɔblɛm dɛn, wɔri, ɛn wɔri we yu de wɔri da de de go na bed?
Fɔ slip fayn na impɔtant tin fɔ mek yu nɔ gɛt pwɛl hat. Tray fɔ du dɛn simpul tin ya:
- Mek yu bedrum bi ples we kwayɛt, dak, kol, ɛn fayn .
- Stɔp fɔ luk yu fon, tablɛt, ɔ TV fɔ lɛk wan awa so bifo yu go slip. Di blu layt we de kɔmɔt na dɛn de ambɔg yu slip.
- As yu ebul, gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride . Tray nɔ fɔ chenj dis ivin insay wikɛnd.
- Du sɔntin we go mek yu rilaks bifo yu go slip, lɛk fɔ was wit ɔt, fɔ rid buk, ɔ fɔ lisin to myuzik we de mek yu fil fayn.
- Minim di de we yu de slip as mɔ as yu ebul.
Rɔm ɛn drɔgs nɔto sɔlv, na prɔblɛm!
Sɔm pipul dɛn kin tɔn to rɔm ɔr ɔda drɔgs as tin fɔ sɔlv fɔ sɔm tɛm fɔ lɛ dɛn nɔr de fil pen ɛn pwɛl hat wae dɛn gɛt pwɛl hat. Dɛn kɔl dis "sɛlf-mɛdikeshɔn." Pan ɔl we dɛn kin fil fri smɔl da tɛm de, wetin kin rili apin na dat di pwɛl hat kin wɔs.
Dɛn tin ya kin mek yu nɔr slip fayn , kin mek yu gɛt ɔda prɔblɛm wit yu wɛl bɔdi (lɛk liva sik), ɛn yu nɔr kin du wɛl to yu pwɛl hat tritmɛnt . Dat min se di mɛrɛsin we yu dɔktɔ gi yu nɔ go wok fayn.
If yu de tray tranga wan fɔ kɔntrol di we aw yu de drink rɔm ɔ tek drɔgs, nɔ shem ɔ sɔfa yu wan. Duya tɔk to yu dɔktɔ ɔ pɔsin we yu kin abop pan fɔ advays bɔt dis. Fɔ gɛt ɛp na di bɛst tin we yu go du fɔ yusɛf.
Smɔl smɔl we dɛn fɔ kɔntrol strɛs
Wit di prɛshɔn ɛn prɔblɛm dɛn we kin kam wit ɛvride, wi maynd kin strɛs mɔ ɛn mɔ. Dis kin tranga pasmak wae yu kam togɛda wit pwɛl hat. So, i rili impɔtant fɔ fɛn sɔm we dɛn fɔ rilaks.
- Tink: Put 10 minit insay di de, lɔk yu yay, ɛn jɔs pe atɛnshɔn pan di we aw yu de blo ɔp ɛn dɔŋ.
- Dip briz: We yu fil strɛs, tek dip briz sloslo, ol am fɔ smɔl tɛm, ɛn pul di briz sloslo mɔ. If yu du dis sɔm tɛm, dat go ɛp yu fɔ fil fri.
- Wan tin we yu lɛk fɔ du: Du sɔntin we yu lɛk. Lɛk fɔ drɔ, fɔ lisin to myuzik, ɔ fɔ plant flawa na di gadin.
- Fɔ bi aktif: As wi bin dɔn tɔk, ivin if yu jɔs go waka fɔ 20-30 minit, dat kin mek yu nɔ strɛs ɛn mek yu fil fayn.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat sik na wan sik wae pɔrsin nid fɔ trit wit dɔktɔ in ɛp. Dɛn chenj ya na layf na jɔs sɔpɔt fɔ da tritmɛnt de.
- Ɛksesaiz fɔ 20-30 minit at le sɔm dez insay di wik. Ivin fɔ waka kwik kwik wan, na in nɔmɔ go du fɔ yu.
- It tin dɛn we gɛt fayn fayn tin dɛn fɔ it bay we yu ad vɛjitebul, frut, ɛn fish we gɛt bɔku bɔku kɔlɔ, we go mek yu nɔ it swit ɛn it dɛn we gɛt ɔyl.
- Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Stɔp fɔ luk yu fon na nɛt.
- Nɔ yuz rɔm ɔ drɔgs fɔ bia wit yu sɔri-at. I go jɔs mek tin wɔs. If yu gɛt prɔblɛm, tɔk to yu dɔktɔ .
- Yu nɔ nid fɔ go tru dis waka yu wan. Pipul dɛn de we go ebul fɔ ɛp yu. So nɔ fred fɔ aks fɔ ɛp.
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