Engtin nge mi thenkhat chu natna lian tham leh hrehawm tawrhna nei lovin kum 100 chhung hlim takin an khawsa thin tih i ngaihtuah ngai em? Vanneihna chauh a ni lo. An nunphung vang a ni. Vawiin hian khawvela hmun mak tak tak, mipui nun rei ber, hlim ber leh hrisel ber berte kan sawi dawn a ni. Chungte chu ‘Blue Zones’ an ti a.
Heng ‘Blue Zone’ te hi engte nge ni?
A awlsam zawngin sawi ila,
‘Blue Zones’ hi khawvel hmun hrang hranga mite dam rei zawk leh hmun dang zawng aiin an hrisel zawkna hmun (geographical area) a ni. Hengte hi zirchiangtu pawl pakhatin an lo hmuchhuak tawh a ni. Entirnan, Italy rama Sardinia, Japan rama Okinawa, Costa Rica rama Nicoya ang chi hmunte hi heng ‘Blue Zones’-ah hian an tel a ni. Hêng mite thuruk chu eng nge ni tih zirchiangtute’n an hriat chian tum chuan thil pakhat ni lovin, thil engemaw zat inzawmkhawm a ni tih an hrechhuak ta a ni. An nunphung lama an tih dan tlangpui thenkhat chu hetiang hi a ni.
| Nunphung element | Hrilhfiahna awlsam tak |
|---|
| Natural movement | Gym-a kal a, workout ai chuan heng mite hian nitin an thiltih (huan siam, kea kal) hmangin an thawkrim zawk thin. |
| Ei leh in dik tak | Sa an ei tlem hle. Thlai, thei, rah, leh buhfai (Plant-based diet) an ei tam ber. An puar hma loh chuan an ei ngai lova, 80% an puar chuan an ei tawh lo. |
| Stress a tlem zawk | Stress tihziaawmna tur kawng hrang hrang an nei a. Ṭhenkhat chuan nilengin mut an mu a, ṭhenkhat chu an ṭawngṭai a, ṭhenkhat chuan ṭhiante nen hlim takin an hmang bawk. |
| Nun tumna a nei | Zing thawh chhan leh nun tum neih hi an rilru hriselna tichaktu lian tak a ni. |
| Khawtlang nun inzawmna nghet tak | Chhungte, chhungte, leh khawtlang nena inzawmna nghet tak an nei reng a ni. Hei hi an tan chuan rilru leh taksa lamah pawh chakna ropui tak a ni. |
‘Lifestyle Medicine’ tih hi eng nge ni?
Tunah chuan kan nitin nunphung hian nun hrisel a nghawng nasat zia i hrethiam ta. He ngaihdan atanga lo piang damdawi branch pakhat chu
‘Lifestyle Medicine’ an ti a. A awlsam zawngin sawi ila,
kan nunphung chu ‘damdawi’ ber atan a hmang a, damdawi te nen, natna hrik kai theih loh zunthlum, thisen sang, leh cholesterol te venna leh enkawl nan a hmang a ni. Hei hi a lungphum lian 6 kan sawi dawn a ni:
- Whole-food, plant-rich diet: Thlai , thei, legumes, leh thlai chi tam zawk ei.
- Exercise: Nitin active taka awm.
- Mut: Mut tawk, mut tha.
- Stress management : I rilru a hahdam theih dan tur practice.
- Social connection : Chhungte leh thiante nena inlaichinna tha neih.
- Thil hman dik loh pumpelh: Meizial leh zu ang chi thilte laka inthiarfihlim .
Doctor-te pawhin hemi chungchangah hian training bik an dawng bawk!
Hetah hian chanchin thar leh pawimawh ber berte kan rawn tarlang e. ‘Blue Zones’ kan sawi tawh pawl leh American College of Lifestyle Medicine (ACLM) te chuan thawhhona tha tak an nei ta a ni. An pahnih hian khawvel hmun hrang hranga doctor leh health professional-te
chu heng ‘blue zone’ leh ‘lifestyle medicine’ thuruk chungchangah hian training leh certification bik an pe dawn a ni. Ngaihtuah teh, i doctor hian damdawi pe mai ni lovin, i nunphung nena inmil tura ei leh in dik, exercise leh stress tihtlem dan tur te pawh a fuih che a nih chuan eng angin nge a ropui ang? Chu chu he programme hian a tum ber a ni. Hemi chungchanga comment tu doctor te chuan hei hi "super combination" a ni an ti. A chhan chu nang, doctor angin damlo hnenah nungchang \ha sawi mah la, chu damlo chenna khawtlang leh boruakin a thlawp loh chuan tih chu a harsa hle. Mahse he ‘blue zones’ concept hmang hian khawtlang pum pui, khawtlang pum pui chu nun hrisel lam panin kan hruai thei a ni.
Genes aiin nunphung hi a chak zawk em?
Mi tam tak chuan, "Kan thlah zawng zawng hian zunthlum leh thisen sang kan nei vek a, chuvang chuan kei pawhin ka vei hi ka bansan thei lo," tiin kan ngaihtuah thin. Chu chu kan genes kan mawhpuh tihna a ni. Mahse, zirchianna thar ber berin a hmuh chhuah chuan mak a ti hle mai thei che. Tun hnaia zirchianna pakhatah chuan:
- Adverse genetic risk neih hian thihna hlauhawmna chu 21% chauhin a tipung a ni .
- Mahse, nunphung hrisel lo (ei leh in \ha lo leh exercise neih loh ang chi) vawn reng hian thihna hlauhawmna chu 78% in a tipung !
- A tha ber chu, nunphung hrisel (mut tha, ei leh in tha, exercise) i zawm chuan i genetic risk chu 62% velin i tihtlem thei a ni .
Hei hian eng nge a awmzia? Kan genes hi thlak danglam thei lo mah ila, kan nunphung chu kan kutah a awm a ni. Kan thlak danglam hian natna laka inthiarfihlim leh hrisel taka awm theihna chance ropui tak kan nei a ni.
Chuvangin, he program thar hnuaia doctor-te hnena he hriatna hi pek hian damdawi pek bakah damlote nun tidanglam thei thurawn an pe thei dawn a ni. Hei hian kan khawtlang pum hriselna a tichangtlung thei dawn a ni. Tunah hian khawvel hmun hrang hrangah doctor 5,000 vel chu he ‘lifestyle medicine’ ah hian training an nei tawh a ni.
Take-Home Thuchah a ni
- ‘Blue Zones’ hi khawvela mihringte dam rei ber leh hlim berna hmun a ni. An thuruk chu an nunphung pangngai, pianpui nunphung hi a ni.
- 'Lifestyle Medicine ' tih hi nitin nunphung, ei leh in, exercise, mut, leh rilru hahdamna , natna laka invenna leh enkawlna atana hman a ni.
- I nunphung duhthlanna hian i genes aiin i hriselna leh dam chhung a nghawng nasa zawk thei a, chuvangin "hereditary disease" tiin hnawl suh.
- I hriselna chungchang, a bik takin natna hrik kai theih loh ( zunthlum , thisen sang ) venna atana pui thei nunphung inthlak danglamna chungchang doctor nen sawiho rawh . Amah emaw chuan thurawn tha ber ber a pe thei ang che.
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