Yu tink se fɔ de na os nɔmal naw? 4 we dɛn we dis abit kin afɛkt yu wɛlbɔdi (Lifestyle Health Impacts) .

We yu tink bɔt di las sɔm ia, yu dɔn de spɛn mɔ tɛm na os pas aw yu bin de spɛn am trade, nɔto so? Sɔntɛm na bikɔs yu de ‘wok frɔm os’ naw. Bɔt fɔ de na os dɔn bi di kɔmɔn tin. Pan ɔl we fayn tin dɛn de fɔ dis, bad tin dɛn de bak we kin afɛkt wi wɛlbɔdi di we aw wi nɔ de ɛkspɛkt. Fɔ de yu wan, fɔ mek yu spɛn mɔ tɛm na di skrin, ɛn fɔ lɛ yu nɔ lan bɔku tin fɔ du na di men tin dɛn. Na di sem tɛm, we wi de na os, dat dɔn gi wi mɔ tɛm bak fɔ slip fayn, du tin dɛn we wi lɛk, ɛn it na os. So tide, lɛ wi tɔk bɔt aw dis nyu layf de afɛkt 4 men tin dɛn we gɛt fɔ du wit wi wɛlbɔdi biznɛs, ɛn aw wi go yuz am fayn fayn wan ɛn gɛt wɛlbɔdi.

Fɔ it ɛn drink: Fɔ it we wi kin kuk na os kin fayn, bɔt yu tink se na di rayt we fɔ it?

Bikɔs wi kin spɛn bɔku pan wi tɛm na os, i fayn fɔ kuk ɛn it na os. Bikɔs da tɛm de wi kin gɛt it we gɛt wɛlbɔdi ɛn we nɔ gɛt bɔku kalori pas it we wi kin bay na stɔ.

Bɔt di prɔblɛm na di we aw wi de it. Yu kin it bak we yu de wach TV, skrol na yu fon, ɔ na Zum mitin we yu nɔ gɛt di kamɛra? If wi it we wi de du ɔda tin lɛk dis, i kin pul wi bren pan di sayn dɛn we de sho se wi bɛlɛ ful-ɔp. Dɔn wi nɔ no se wi kin it mɔ it pas aw wi fɔ it.

So wetin na di sɔlv fɔ dis?

Simpul. It wan it ɛvride, nɔ luk ɛni skrin, ɛn pe atɛnshɔn pan di it nɔmɔ. It slow slow, savour di kala, smɛl, ɛn teist fɔ di it. We yu it sloslo, tek lɛk 20 minit so, di it kin te. Dɔn di ɛnzaym dɛn we de na wi saliva kin ɛp fɔ dayjɛst di it fayn fayn wan, ɛn di bɔdi kin tek di it dɛn fayn fayn wan.

If yu kin ɔda it bɔku tɛm frɔm wan delivri savis, tek smɔl tɛm bifo yu it am ɛn kɔt sɔm vɛjitebul dɛn ɛn mek salad. Wit evri disishun wae yu mek, aks yusɛf: "A de pik fɔ fes sik ɔr wɛl bɔdi?"

Rilaks: Yu rili rilaks? Ɔ yu de skrol na yu fon?

We yu de na os, i de gi yu mɔ tɛm fɔ rilaks ɛn du sɔntin we yu lɛk (wan tin we yu lɛk fɔ du). We yu du sɔntin we rili rilaks yu maynd, yu bɔdi in ‘calming system’ de aktiv. insay mεdikal, wi kin kכl dis di ``parasympathetic nervous system''. Dis kin ɛp fɔ mek wi at nɔ bit ɛn i kin mek wi nɔ strɛs.

Bɔt di big prɔblɛm we de ya na dat bɔku pipul dɛn kin tink se "rilaks" na fɔ wach TV ɔ skrol soshal midia na dɛn fon.

Tru rilaks na di tɛm we yu maynd ɛn yu bɔdi kin rili rilaks. dis de mek wan spεshal nεv we dεn kכl ``vagus nerve`` we de rכn frכm wi bren to wi intestines. Yu kin aktiv dis nerve tru tin dɛm lɛk fɔ brith dip ɛn fɔ tink gud wan. Bɔt we yu de duomscrolling na soshal midia, wetin kin apin na dat yu bɔdi de rilis strɛs ɔmon ``adrenaline`` ɛn ``cortisol.`` Dɔn yu at rit de go ɔp, ɛn yu kin taya mɔ.

So aw yu go no if yu rili rilaks? If yu de yuz smartwatch, chɛk yu at rit vɛryabiliti (HRV). We yu de blo dip, ɔ we yu de waka na di nature, dis HRV valyu de go ɔp, we min se yu de rilaks.

Slip: Fɔ de na bed fɔ lɔng tɛm na di sem tin wit fɔ slip fayn!

Sɔv dɛn sho se pipul dɛn de slip lɛk 16 minit pas aw dɛn bin de slip. Pan ɔl we dat fayn fɔ yɛri, as dɔktɔ dɛn, wi gɛt smɔl prɔblɛm.

"Yu rili slip gud? O yu jos de ste fo bed tu long?"

Bɔku pipul dɛn kin se ilɛksɛf dɛn slip fɔ lɔng tɛm, dɛn nɔ kin wek wit trɛnk na mɔnin. I nɔ tu te yet, TikTokWan tren de we dɛn kɔl "bed rotting." Na fɔ de na bed ɔl di de, fɔ mek lɛk se yu de rɛst. Bɔt pipul dɛn we sabi bɔt slip se dis kin rili ambɔg yu bɔdi in natura klok (circadian process) .

Fɔ mek yu slip fayn, yu nid fɔ gɛt sɔm gud slip abit dɛn (slip hygiene).

• Ridyus di layt na nɛt: Dim di layt dɛn na yu os lɛk wan awa bifo yu go slip.
• Nɔ de fa frɔm skrin: We yu luk yu fon, TV, ɔ kɔmpyuta bifo yu go slip, i go jɔs mek yu bren wok fayn. Blu layt de mek di ɔmon dɛn we de mek pɔsin slip nɔ bɔku.
• Ɛksesaiz insay di de: Pɔsin we de ɛksesaiz fayn fayn wan insay di de ɛn we di san de shayn go slip fayn na nɛt.
• Krio ‘bedtime’ ritual: Jɔs lɛk aw yu go put smɔl pikin fɔ slip, rɛdi yusɛf fɔ slip. Tray fɔ du sɔntin lɛk fɔ rid buk ɔ fɔ lisin to myuzik we de mek pɔsin fil fayn.

If yu gɛt prɔblɛm wit slip we de kɔntinyu, i go fayn fɔ mek yu tɔk to yu dɔktɔ bɔt am.

Sɔshial kɔnekshɔn: Famili nɔ go du, padi dɛn bak impɔtant na layf!

Na tru se we wi de na os, dat kin mek wi ebul fɔ spɛn mɔ tɛm wit wi famili. Dat na big tin. Bɔt wan tin we wi nɔ no na dat wi kin lɔs di tɛm wit wi padi dɛn.

Wan sɔv we dɛn bin du na Amɛrika bin fɛn sɔntin we rili intrestin. We dɛn aks yu se, "If yu bin de fa fa say ɛn yu gɛt taya we flat, ɛn yu nid ɛp pan imejensi, yu go gɛt pɔsin we yu go kɔl ɛn se, 'Ei, a nid ɛp'?", bɔku pipul dɛn nɔ bin gɛt ɛni ansa.

Wetin dis de sho? Bɔku tɛm, famili rilayshɔn kin bi wan say (e.g., mama ɛn papa dɛn we de kia fɔ dɛn pikin dɛn). Bɔt padi biznɛs na padi biznɛs we de bɛnifit ɔlman ɛn we ɔlman gɛt fɔ du wit dɛnsɛf. I impɔtant fɔ wi maynd wɛlbɔdi. We pɔsin de in wan na sɔntin we kin mek pɔsin gɛt bɔku sik dɛn na in maynd ɛn bɔdi.

So wetin yu nid fɔ du na fɔ sɛt tɛm na yu schedule fɔ yu padi dɛn. Sɔntɛm tek smɔl tɛm pan yu famili tɛm fɔ kɔl yu padi ɔ go si dɛn. Di mental gladi at we yu go gɛt frɔm dat go bi gud invɛstismɛnt fɔ di res ɔf yu layf.