Yu tink se i nɔ kin izi fɔ yu fɔ du di sem wok? Yu kin gɛt sɔntin fɔ du wit yu maynd izi wan? Yu kin bost ɛn nɔ ebul fɔ dɔn wan wok we yu dɔn bigin fɔ du? Dɛn tin ya kin bi sayn dɛm fɔ Adult Attention-Deficit/Hyperactivity Disorder (ADHD). Dis sik kin afɛkt ɔltin na yu layf. Bɔt nɔ wɔri. Apat frɔm di mɛrɛsin we yu dɔktɔ gi yu, bɔku tin dɛn de we yu kin du fɔ mek yu layf izi smɔl. Nɔto ɔltin kin fix wit wan abit, bɔt we yu jɔyn gud layf ɛn it, yu kin si big difrɛns. Lɛ wi si wetin dɛn bi.
Mek wi stat di de wit gud nyutrishon.
Pipul wae gɛt ADHD kin gɛt smɔl risk fɔ fat pasmak. Masta sabi bukman dɛn stil de tray fɔ no di rayt rizin. I kin bi bikɔs yu nɔ de pe atɛnshɔn to wetin yu de it, ɔ i kin bi bikɔs yu nɔ no we yu ful-ɔp. Dɛn tu tin ya kin mek pɔsin it snek ɛn it pasmak.
If yu nɔ shɔ aw fɔ stik to wɛlbɔdi it, aks yu dɔktɔ. I kin rifer yu to wan dɔktɔ we de wok wit pipul dɛn we gɛt ADHD.
Na sɔm simpul advays dɛn ya fɔ mek yu bigin:
It di it we balans. Nɔ wan it ɔ vaytamɛn nɔ go mɛn yu sik dɛn. Bifo dat, it bɔku it dɛn we dɛn nɔ prosɛs bɛtɛ ɛn we nɔ gɛt bɔku atifishinal tin dɛn. Dis na gud tin fɔ ɔl big pipul dɛn.
| Wetin fɔ ad to yu plet | Ɛgzampul dɛn |
|---|---|
| Fresh frut ɛn vɛjitebul dɛn | Difrɛn difrɛn frut dɛn, vɛjitebul dɛn, ɛn ɔyl dɛn we gɛt kɔlɔ ɛvride. |
| Ɔl di grens dɛn | Raw rays, ɔts, kurakkan, atta flawa. |
| Fat dɛn we gɛt wɛlbɔdi (Unsaturated fats) . | Avokado, kash, pinat, ɔliv ɔyl. |
| Protin we nɔ gɛt wan sik | Fish, chukchuk, eg, chikip, pis, lentil. |
Plan fɔ it
Sɔntɛnde, yu kin gɛt sɔntin fɔ du wit yu maynd ɛn yu kin skip fɔ it. Dɔn, we yu angri, yu kin pik sɔntin we nɔ fayn we yu go it kwik kwik wan. Fɔ avɔyd dis, plan fɔ it di rayt tɛm ɛn kip it dɛn we gɛt fayn fayn tin dɛn nia yu.
- Mek wan list bifo yu go shop. Dis go ɛp yu fɔ avɔyd fɔ bay tin dɛn we nɔ impɔtant .
- Kuk it togɛda fɔ di nɛks de. Dɔn yu nɔ nid fɔ rɔsh fɔ pripia it na mɔnin.
- Kɔt di vɛjitebul dɛn bifo tɛm. I izi fɔ yu we yu de kuk.
- Ɔltɛm kip tin dɛn lɛk raw rays, lentil, ɛn chikip na os.
Ɛksesaiz nɔto jɔs tin!
Nyu risach dɔn sho se ɛksesaiz ɔltɛm kin ɛp fɔ ridyus di sayn dɛm fɔ ADHD. Masta sabi bukman dɛn biliv se dis kin apin bikɔs we wi de du ɛksɛsayz, nyurotransmitta dɛn lɛk dopamine ɛn norepinephrine kin kɔmɔt na wi bren. Fɔ tɔk am simpul wan, dɛn tin ya tan lɛk smɔl smɔl mɛsenja dɛn na wi bren we de mek wi gladi, pe atɛnshɔn, ɛn gladi. Di men kayn stimulant drɔgs we dɛn kin yuz fɔ trit ADHD kin wok bay we dɛn de manipul di aktiviti fɔ dɛn kemikal ya.
Lɛk ɔl big pipul dɛn, pipul dɛn we gɛt ADHD fɔ du ɛksɛsayz fɔ at le 30 minit, 5 dez insay di wik . Tin dɛn lɛk fɔ waka kwik kwik wan ɛn fɔ jok fayn fɔ dis.
Di bɛnifit dɛn we yu go gɛt we yu de du ɛksɛsayz :
- I de ridyus di strɛs.
- I de briŋ gladi at ɛn wɛlbɔdi na di maynd.
- I kin ɛp fɔ kɔntrol di tin dɛn we pɔsin kin want fɔ du.
- I de ridyus di we aw pɔsin kin du tin pasmak.
- Fɔ divɛlɔp di ebul fɔ plan ɛn dɔn di wok.
Yu no se i fayn fɔ slip fayn?
Di avrej big pɔsin fɔ slip bitwin 7 ɛn 9 awa insay wan nɛt . Bɔt if yu gɛt ADHD, yu go gɛt prɔblɛm fɔ slip ɔ fɔ kɔntinyu fɔ slip. Dɛn prɔblɛm ya we yu kin gɛt we yu de slip kin mek yu ADHD simptom dɛn wɔs.
If yu gɛt prɔblɛm fɔ slip, tɔk to yu dɔktɔ. Yu kin nid fɔ ajɔst di tɛm we yu de tek yu mɛrɛsin ɔ chenj to ɔda mɛrɛsin. Yu dɔktɔ go chɛk bak fɔ ɛni ɔndalayn mɛdikal kɔndishɔn we go de afɛkt yu slip.
Fɔ ɛgzampul, if yu trit tin dɛn lɛk dis, dat kin mek yu slip fayn:
- Nɔ ebul slip
- Pwɛl hat ɔ wɔri
- Obstructive Slip Apnea we de mek pɔsin nɔ ebul fɔ slip
- Prɔblɛm dɛn we gɛt fɔ du wit di ritm we pɔsin kin gɛt
- Rɛstlɛs Lɛg Sindrom
- Narkolepsi we pɔsin kin gɛt
Dɔn bak, yu kin fala dɛn abit ya fɔ gɛt gud slip.
| Tips fɔ mek yu slip fayn |
|---|
| Nɔ drink kɔfi, ti, ɛn rɔm bifo yu go slip. |
| Ɛksesaiz, bɔt nɔ tu nia fɔ go slip. |
| Go slip di sem tɛm ɛvride ɛn wek di sem tɛm. |
| Nɔ slip insay di de, mɔ na aftanun. |
| Tray fɔ yuz blankit we gɛt wet. Sɔm pipul dɛn kin si se i kin ɛp dɛn fɔ slip fayn. |
If nɔr pan dɛn tin ya nɔr ɛp, aks yu dɔktɔ if yu kin go to spɛshal dɔktɔ fɔ slip.
Wi nid fɔ lɛf fɔ du bad abit dɛn.
Yu kin yuz bad abit fɔ bia wit di prɔblɛm dɛn we ADHD kin gɛt. Bɔt i impɔtant fɔ stɔp ɔ pul sɔm tin dɛn kpatakpata, mɔ if yu gɛt ADHD.
- Yuz drɔgs ɛn rɔm: Nɔ de fa frɔm dɛn tin ya atɔl. Sɔm pipul dɛn kin tɔn to rɔm ɔr marijuana fɔ pul dɛn bad bad filin lɛk pwɛl hat ɛn vɛks we ADHD kin kam wit. Dɔn bak, tin dɛn lɛk nikotin (sigrɛt) ɛn kɔkɛyn kin gi yu wan tɛmporari bɔst we fiba di wan we yu kin gɛt frɔm ADHD mɛrɛsin. Bɔt di tru tin na dat, pipul dɛn we gɛt ADHD kin gɛt bɔku prɔblɛm fɔ gɛt adikshɔn to dɛn tin ya.
- Smok: If di mama smok we i gɛt bɛlɛ, di pikin kin gɛt mɔ risk fɔ gɛt ADHD. Dɔn bak, pipul dɛn we gɛt ADHD kin smok tu tɛm pas di wan dɛn we nɔ gɛt. We yu dɔn bigin fɔ smok, i kin rili at fɔ lɛ yu lɛf fɔ smok. If yu nid ɛp fɔ lɛf di abit, mek shɔ se yu tɔk to yu dɔktɔ.
- Skrin Taym: Dis na tɛm we yu nɔ go ebul fɔ liv if yu nɔ gɛt smart fon. Bɔt tek tɛm wit ɔmɔs tɛm yu de spɛn pan am. ADHD kin mek yu gɛt mɔ chans fɔ gɛt "smatfon adikshɔn."
Aw fɔ kɔntrol strɛs?
Evride layf kin tranga wae yu gɛt ADHD. We yu gɛt bɔku strɛs, yu ADHD sayn dɛn kin wɔs. I kin at fɔ kɔntrol di we aw yu de tink ɛn di we aw yu de fil.
Aks yu dɔktɔ bɔt aw fɔ put di we aw yu de mɛn yu strɛs insay yu tritmɛnt plan. Na sɔm advays dɛn ya we i go gi yu.
| We dɛn fɔ ridyus di strɛs | Aw fɔ du am? |
|---|---|
| Brek big wok dɛn to smɔl smɔl pat dɛn. | I kin taya fɔ si big wok wan tɛm. Brek am dɔŋ to smɔl smɔl stɛp dɛn ɛn kɔmplit dɛn wan bay wan. |
| Yuz wan kalenda. | Plɛn wok ɛn apɔntinmɛnt bifo tɛm. Di kalenda ap na yu fon fayn fɔ dis. |
| Yuz to wan tin we yu kin du ɔltɛm. | We yu de wok di sem tɛm ɛvride, yu bren kin fil fayn. |
| Fɔ tink gud wan we yu de tink gud wan | Fokus pan di tɛm we wi de naw. 5-10 minit insay wan de na infεkt. |
| Praktis we dɛn fɔ mek yu maynd kol | Yu kin mek yu maynd kol tru tin dɛm lɛk fɔ blo dip dip wan. |
| Gɛt pɔsin we sabi du in wok. | Di we dɛn lɛk Kɔgnitiv Biɛvhɔral Tɛrapi (CBT) kin rili wok fayn. |
We yu nid ɛp, nɔ ɛva fred fɔ tɔk bɔt am. Bɔku pipul dɛn de we go ebul fɔ ɔndastand wetin yu de go tru. Aks yu dɔktɔ ɔ soshal woka bɔt sɔpɔt grup dɛn we yu kin jɔyn.
Mɛsej we dɛn kin kɛr go na os
- Adult ADHD nɔto yu fɔlt. Na mεdikal kכndyushכn wae dεn kin mεnεj.
- Tek di mɛrɛsin jɔs lɛk aw yu dɔktɔ tɛl yu fɔ tek am. Apat frɔm dat, i rili impɔtant fɔ it fayn, ɛksesaiz ɔltɛm, ɛn slip fayn.
- Yu fɔ kɔmɔt nia bad abit dɛn lɛk fɔ tek drɔgs, fɔ drink rɔm, ɛn fɔ smok kpatakpata. Dɛn tin ya kin mek yu sik wɔs.
- Stret kin mek di ADHD simptom dɛn wɔs, so lan aw fɔ kɔntrol strɛs.
- If i nɔ izi fɔ yu fɔ dil wit dɛn tin ya fɔ yusɛf, nɔ ɛva shem fɔ aks fɔ ɛp. Tɔk opin wan bɔt ɔl dis wit yu dɔktɔ.
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