Kino wali okifunyeeko? Mu biseera ebimu mu mwaka naddala ng’obudde buba bwa kizikiza era ng’enkuba etonnya okumala ennaku ezitali zimu, owulira ennaku ey’amaanyi, ekiwuubaalo n’okuboola. Towulira nga oyagala kukola kintu kyonna, era owulira nga tolina maanyi. Naye enjuba bw’evaayo n’egwa, owulira essanyu lingi era ng’ozzeemu amaanyi. Kino si kya njawulo gy’oli. Abantu bangi kino bakiyiseemu. Mu busawo, embeera eno tugiyita Seasonal Affective Disorder (SAD). Kale leero, ka twogere ku nsonga lwaki kino kibaawo ne kye tuyinza okukikola.
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Eno bbalansi nnyangu nnyo.
Mu ngeri ennyangu, enneewulira zaffe ez’essanyu, ennaku, n’okucamuka zifugibwa ebikolwa by’eddagala ebiwerako mu bwongo bwaffe. Kiringa minzaani ya bbalansi, buli kimu kyetaaga okuba mu bbalansi. Ebikulu ebibiri ebizannyibwa wano ye musana, melatonin, ne serotonin .
- Melatonin: Kino tukiyita ‘obusimu bw’otulo’. Obutonde bwe buziba era ekiro ne kigwa, omubiri gwaffe gukola obusimu buno obusingako. Kye kituleetera okuwulira nga tulina otulo.
- Serotonin: Kino tukiyita ‘obusimu bw’essanyu.’ Kiyamba okusitula embeera yaffe, ne kituwa essanyu, okucamuka n’amaanyi.
Kati laba enkolagana eriwo wakati w’ababiri bano. Enjuba bw’evaayo ku makya, omuwendo gwa Melatonin mu mubiri gwaffe gukendeera, ate omuwendo gwaffe ogwa Serotonin gweyongera. Eno y’ensonga lwaki tuwulira nga tuli bapya era nga tuli bulindaala ku makya. Mu biseera by’enkuba, eggulu bwe liba lizitowa ebire ate ng’omusana gukendedde, ekintu ekikontana n’ekyo kibaawo. Omubiri gwaffe ogwa Serotonin gukendeera, era tutandika okuwulira ebiva mu Melatonin ebisingawo. Ekyavaamu? Tuwulira bugayaavu, nga twebaka era nga tulina ennaku.
N’eddagala erisinga okukola obulungi ennaku zino eriwonya okwennyamira, kwe kugamba Selective Serotonin Re-uptake Inhibitors (SSRIs), likola nga lifuula obusimu bwa Serotonin' okubeera mu bwongo bwaffe okumala ebbanga eddene.
Obujjanjabi bw’ekitangaala businga eddagala?
Okuva bwe kiri nti omusana ogukendedde kye kisinga okuvaako kino, abanoonyereza bateesezza eddagala eriyitibwa ‘light therapy’ ng’eky’okugonjoola. Kino kizingiramu okussa omulwadde mu kitangaala ekimasamasa ekiringa omusana ekifulumizibwa ettaala eyakolebwa mu ngeri ey’enjawulo okumala eddakiika ntono olunaku.
Ekitangaala kino kiyita mu maaso gaffe okutuuka ku bwongo era kiyamba okutebenkeza obusimu obuyitibwa melatonin ne serotonin. Okunoonyereza okumu kuzudde nti obujjanjabi obw’ekitangaala busobola okukendeeza ku bubonero bwa SAD amangu okusinga eddagala. Oluusi abasawo bateesa ku bujjanjabi bwombi nga buli wamu, kuba busobola okuyambagana.
Naye kino kikulu nnyo:Bw’oba olina obubonero buno, olina okwebuuza ku musawo nga tonnatandika kwejjanjaba kwonna. Ajja kusobola okuzuula obulungi embeera yo n’okuzuula obujjanjabi obusinga obulungi gy’olina.
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Check Availability →Enkolagana wakati wa sizoni y’omusana n’enkuba
Wadde abantu bangi tebalowooza bwe batyo, kati okunoonyereza kuzudde nti obungi bw’omusana gwe tufuna mu sizoni y’omusana (summer) gukosa embeera yaffe mu sizoni y’enkuba (winter) oluvannyuma lw’emyezi.
Ekyama wano ye Vitamin D.
Kilowoozeeko bw’otyo. Bwe tufuluma mu musana, emisinde gya ultraviolet (UV) egiva mu musana gikuba olususu lwaffe. Olwo olususu lwaffe ne lukola eddagala eriyitibwa Cholecalciferol. Kino kye kiva oluvannyuma ne kikyusibwa ne kifuuka vitamiini D munda mu mibiri gyaffe, mu kibumba n’ensigo.
Kale bwe tukwatibwa omusana ku makya, Cholecalciferol eno eterekebwa mu butoffaali bw'amasavu mu mubiri gwaffe. Kiba ng’okuteeka ssente mu bbanka. Olwo, mu biseera by’enkuba, omusana bwe guba guweddewo, omubiri gwaffe gusobola okukozesa Cholecalciferol ono eterekeddwa okukola omuwendo ogwetaagisa ogwa vitamiini D. Vitamiini D eno eyamba nnyo mu kukuuma omutindo gwa Serotonin mu mubiri gwaffe nga guli waggulu.
Mu ngeri ennyangu, engeri gy’oterekamu obulungi omusana mu sizoni y’omusana eyinza okusalawo engeri obulamu bwo obw’omutwe gye bunaabeera mu sizoni y’enkuba.
Kale, bintu ki by’osobola okukola?
Tolina kuba munakuwavu na kuboola nga sizoni y’enkuba eddako etuuse. Byonna bisinziira ku by’okola mu sizoni eno ey’omusana. Mu kifo ky’okufuluma n’onyiga omusana, gezaako ebintu bino ebyangu.
| Okuteesa | By’olina okukola n’emigaso gyakyo |
|---|---|
| Funa omusana ogw’oku makya. | Zuukuka ku makya ennyo ofulume wabweru. Enjuba esinga kubeera nga tezinnaba ssaawa mwenda ez’oku makya. Omusana teguba gwa maanyi nnyo mu kiseera kino, n’olwekyo akabi k’okwonooneka kw’olususu nako katono. Weewale okubeera mu musana wakati w’essaawa 11 ez’oku makya ne 2 ez’ekiro. |
| Dduyiro okole ebweru. | Buli ku makya mala waakiri eddakiika 20 ng’okola ekintu nga dduyiro omutonotono, okutambula, okufumiitiriza oba okulima ensuku. Kino kifuule omuze. Dduyiro n’omusana bijja kukubisaamu emirundi ebiri embeera yo. |
| Twala 'Sun Breaks' Nga Okola | Bw’oba okolera mu ofiisi, tambulako katono ebweru mu kiseera ky’okuwummulamu caayi oba ekyemisana. Okufuna akasana akatono olunaku lwonna kiyinza okuleeta enjawulo nnene. |
Wadde ebintu bino biyinza okulabika ng’ebyangu ennyo, emize gino emitonotono giyinza okukola ebirungi bingi ku bulamu bwo obw’omutwe n’omubiri mu bbanga eggwanvu.
Obubaka Obutwala Awaka
- Okukyukakyuka kw’embeera yo n’obudde kuyinza okuba akabonero k’embeera eyitibwa Seasonal Affective Disorder (SAD). Kino kya bulijjo, teweeraliikiriranga.
- Ensonga enkulu lwaki kino kiri bwe kityo eri nti omutindo gwa Serotonin (obusimu bw’essanyu) mu bwongo gukendeera olw’obutaba na musana.
- Omusana gwetaagisa nnyo olususu lwaffe okukola vitamiini D. Vitamiini D ono ayamba okukuuma omutindo gwa serotonin omulungi.
- Bw’ossa omusana ogw’oku makya mu biseera by’omusana, osobola ‘okutereka’ vitamiini D gy’olina mu sizoni y’enkuba.
- Bw’oba weeraliikirira embeera yo, oba ng’owulira buli kiseera nga olina situleesi oba ennaku, tokibuusa maaso. Kakasa nti oyogera n’omusawo wo.
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