Yu dɔn ɛva ɛkspiriɛns dis? Sɔm tɛm dɛn insay di ia, mɔ we di wɛda kin dak ɛn ren kin kam fɔ sɔm dez, yu kin fil bad bad wan, yu at kin pwɛl, ɛn yu kin taya. Yu nɔ de fil fɔ du ɛnitin, ɛn yu de fil lɛk se yu nɔ gɛt ɛni trɛnk. Bɔt we di san kɔmɔt ɛn go dɔŋ, yu kin rili gladi ɛn yu kin fil fayn. Dis nɔto fɔ yu nɔmɔ. Bɔku pipul dɛn dɔn ɛkspiriɛns dis. Insay mɛrɛsin, wi kin kɔl dis kɔndishɔn Sizinal Afɛktiv Disɔda (SAD). So tide, lɛ wi tɔk bɔt wetin mek dis kin apin ɛn wetin wi kin du bɔt am.
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Dis na balans we rili dilik.
Fɔ tɔk am simpul wan, di we aw bɔku kemikal dɛn de du na wi bren de kɔntrol di we aw wi de fil fɔ gladi, sɔri, ɛn gladi at. I tan lɛk balans skel, ɔltin nid fɔ balans. Di tu men tin dɛn we de ple ya na di san layt, melatonin, ɛn sɛrotonin .
- Melatonin: Wi kin kɔl dis di ‘slip ɔmon’. We di envayrɔmɛnt dak ɛn nɛt de kam, wi bɔdi kin mek mɔ pan dis ɔmon. Na in de mek wi fil lɛk se wi de slip.
- Serotonin: Wi kin kɔl dis ‘gladi ɔmon.’ I kin ɛp fɔ mek wi fil fayn, ɛn i kin mek wi gɛt gladi at, gladi at, ɛn gɛt trɛnk.
Naw luk di rileshɔnship bitwin dɛn tu. we di san kכmכt na mכnin, wi bכdi in Melatonin lεvεl de dכn, εn wi Serotonin lεvεl de inkrεs. Na dat mek wi kin fil fresh ɛn de wach na mɔnin. Insay ren sizin, we di skay kin ebi wit klawd ɛn di san layt kin stɔp, na di kɔmɔn tin kin apin. di Serotonin lεvεl na wi bכdi de dכn, εn wi de stat fכ fil di ifekt dεm we Melatonin de gi mכr. Di rizɔlt? Wi jɔs de fil les, slip, ɛn sɔri.
Ivin di mεdikeshכn dεm we de wok fayn tide fכ diprεshכn, dat na Selective Serotonin Re-uptake Inhibitors (SSRIs), de wok bay we dεn de mek di כmon Serotonin' de na wi bren fכ lכng tεm.
Yu tink se layt tritmɛnt bɛtɛ pas mɛrɛsin?
Bikɔs di san layt we de dɔŋ na di men tin we kin mek dis apin, di wan dɛn we de stɔdi bɔt dis dɔn tɔk bɔt wan tritmɛnt we dɛn kɔl ‘layt tɛrapi’ as sɔlv. Dis min se yu fɔ put di pɔsin we sik pan brayt layt we tan lɛk san we de kɔmɔt frɔm wan spɛshal lamp fɔ sɔm minit dɛn insay di de.
Dis layt de travul tru wi yay to di bren ɛn ɛp fɔ balans di ɔmon dɛn we dɛn kɔl mɛlatonin ɛn sɛrotonin. Sɔm stɔdi dɔn sho se layt tritmɛnt kin ridyus di sayn dɛm fɔ SAD kwik pas mɛrɛsin. Sɔntɛnde, dɔktɔ dɛn kin tɛl dɛn ɔl tu di tritmɛnt dɛn togɛda, bikɔs dɛn kin ɛp dɛnsɛf.
Bɔt dis rili impɔtant:If yu gɛt dɛn sik ya, yu fɔ rili go to yu dɔktɔ bifo yu bigin ɛni tritmɛnt fɔ yusɛf. I go ebul fɔ no di sik we yu gɛt kɔrɛkt wan ɛn no di bɛst tritmɛnt fɔ yu.
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Pan ɔl we bɔku pipul dɛn nɔ kin tink so, risach dɔn sho naw se di kayn we aw wi kin si di san insay di san sizin (sɔma) kin afɛkt wi maynd insay di ren sizin (winta) mɔnt afta dat.
Di sikrit we de ya na Vitamin D.
Tink bɔt am dis we. We wi go na do na di san, di ɔltra vayolɛt (UV) rayt we de kɔmɔt na di san kin nak wi skin. afta dat wi skin de mek wan kεmikכl we dεn kכl Cholecalciferol. dis na wetin dεn kin kכnvכlt to vaytam in D insay wi bכdi, insay di liva εn kidni dεm.
So we wi de na di san layt na mɔnin, dis Cholecalciferol de stכr insay wi bכdi in fεt sεl dεm. I tan lɛk se yu de put mɔni na bank. Dɔn, insay di ren sizin, we di san nɔ de igen, wi bɔdi kin yuz dis Cholecalciferol we dɛn dɔn kip fɔ mek di vaytamɛn D. Dis vaytamɛn D kin ɛp bɔku fɔ kip di Serotonin lɛvɛl na wi bɔdi ay.
Fɔ tɔk am simpul wan, aw yu de ‘stɔrɔ’ di san layt fayn fayn wan insay di san sizin kin sho aw yu maynd go bi insay di ren sizin.
So, wetin na di tin dɛn we yu go ebul fɔ du?
Yu nɔ nid fɔ sɔri ɛn bost we di nɛks ren sizin kam. Ɔl dis dipen pan wetin yu de du insay dis san sizin. Bifo yu jɔs go na do ɛn sok di san, tray dɛn simpul tin ya.
| Advays | Wetin fɔ du ɛn di bɛnifit dɛn we i go gɛt |
|---|---|
| Get exposed to di mɔnin san. | Una grap ali mɔnin ɛn go na do. Di san kin bɛtɛ bifo 9 oklɔk mɔnin. Di san nɔ kin bɔku dis tɛm, so di risk fɔ pwɛl di skin bak nɔ kin bɔku. Nɔ de na di san bitwin 11 oklɔk ɛn 2 oklɔk na nɛt. |
| Ɛksesaiz na do. | Spend at le 20 minit ɛvri mɔnin na do fɔ du sɔntin lɛk fɔ du layt ɛksesaiz, fɔ waka, fɔ tink gud wan, ɔ fɔ mek gadin. Mek dis bi yu abit. Ɛksesaiz ɛn di san layt go mek yu fil tu dɛbul. |
| Tek ‘Sun Breaks’ We Yu De Wok | If yu de wok na ɔfis, waka fɔ shɔt tɛm na do we yu de blo ti ɔ we yu de blo fɔ it. If yu gɛt smɔl san ɔlsay na di de, dat kin mek big difrɛns. |
Pan ɔl we dɛn tin ya kin tan lɛk se dɛn rili simpul, dɛn smɔl smɔl abit ya kin du bɔku gud tin fɔ yu maynd ɛn bɔdi wɛlbɔdi as tɛm de go.
Mɛsej we dɛn kin kɛr go na os
- Yu mud swing wit de wɛda kin bi sayn fɔ wan sik wae dɛn kɔl Seasonal Affective Disorder (SAD). Dis na nɔmal tin, nɔr wɔri.
- di men rizin fכ dis na dat di lεvεl fכ Serotonin (di gladi at כmon) na di bren de dכn biכs fכ di san layt we nכ de.
- San layt impɔtant fɔ mek wi skin gɛt vaytamɛn D. Dis vaytamɛn D de ɛp fɔ mek wi gɛt gud lɛvul fɔ di sɛrotonin.
- We yu put yusɛf na di mɔnin san we di san de shayn, yu kin ‘stɔrɔ’ di vaytamɛn D we yu nid fɔ di ren sizin.
- If yu de wɔri bɔt aw yu de fil, ɔ if yu de fil strɛs ɔ sɔri ɔltɛm, nɔ ɛva ignore am. Mek shɔ se yu tɔk to yu dɔktɔ.
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