ADHD, emaw Attention Deficit Hyperactivity Disorder nei puitling i nih angin heng mood swing te hi i tawng ve mai thei. Hun khat chu rintlak takin i hlim thei a, a dawt lehah chuan chhan hriat lohvin i lungngai hle emaw, i lungngai hle mai thei bawk. Hei hi ‘mood swings’ kan tih tlangpui chu a ni. Hei hi thil lungchhiatthlak tak a ni thei. Mahse, lungngai suh, hei hi enkawl tur hian kan tih theih tur a awm. I sawi dawn nia.
Exercise hi thil mai mai a ni lo!
"Exercise" i tih hian a boring i ti mai thei. Mahse a takah chuan hlim leh thlamuang zawka awm theihna tur thil a ni. Kea kal emaw, tlan emaw, tui chawi i duh emaw, ni khatah minute 20 chauh exercise i neih chuan i lungkhamna a tiziaawm ang a, i rilru a hahdam ang. Nilengin hna thawk turin fuihna nasa zawk a pe bawk ang che.
Yoga i duh chuan chu pawh chu a ropui hle. Yoga leh meditation hian stress tihziaawmna leh ADHD symptoms te enkawlna kawngah a pui tih hmuhchhuah a ni.
I rilru put hmang chu ziak rawh.
Hei hi a mak deuh mai thei, mahse a hmanraw tangkai tak a ni. Nitin i rilru put hmang chu journal tenau takah ziak rawh. Vawiin hian i hlim em? I lungngai em? I thinrim em? I lungngai em? Hetiang thil i ziah hian rei vak lo hnuah i rilru put hmangah hian pattern pakhat i hre thei ang .
A awlsam zawngin, i mood swing tichhuaktu chu eng nge ni tih hriatthiamna a pe che a ni. Entîr nân, tlai tin mi i biak hunah i lungkham a nih chuan, i diary-a i ziah chuan a pattern chu i hre thei ang. Tichuan, nakin lawkah hetiang dinhmun hi i pumpelh thei a, i inbuatsaih thei bawk. Hei hi rilru hriselna atan chuan tih dan ropui tak a ni.
Kan ei leh in tur hi tlem han ngaihtuah teh ang, a ni lawm ni?
Scientist-te chuan kum tam tak chhung chu sugar, artificial sweeteners leh colorings te hian ADHD a nghawng dan an zirchiang tawh a. Mahse direct link an la hmu lo . Mahse, chu chuan i ei tur chu a pawimawh lo tihna erawh a ni lo. Rilru leh taksa hrisel nei tur chuan ei leh in tha, chaw tha tak hi a pawimawh hle.
| Nutrition lam hawi section | Engvangin nge a pawimawh? |
|---|---|
| Omega-3 thau acids a awm bawk (Salmon, tuna/salmon ang chi sangha a awm) | Hengte hi thluak hnathawhna atan a pawimawh hle. Dopamine leh serotonin an tih chemicals dik taka inkaichhawn kawngah an pui a, chu chuan hlimna leh thlamuanna a siam a ni. |
| Vitamin B (B2, B6, B9) te hi a tha hle. | ADHD vei thenkhat chu heng vitamin te hi an tlachham tih hmuhchhuah a ni. Vitamin B6 tlakchhamna hian lungngaihna leh buaina a thlen thei. Vitamin B9 (folate) hi thluak thanna atan a pawimawh hle. |
| Thil tihkhawtlai tur | Zu leh meizuk hian taksaa vitamin B level a tichhe thei a ni. Coffee leh tea-ah hian caffeine a awm a, chuvangin in tam lutuk hian i rilru a buai thei a, i rilru a hahdam lo thei bawk. Chuvangin, a tlem berah ei a tha ber. |
Zan mut ṭhat hi engtiang chiahin nge a hlut?
ADHD vei tan chuan mut hi a harsa thei hle. I sang lutuk ni-ah chuan mut i mamawh lo ang maiin i inhria thei. I hniam lutuk ni-ah chuan mut i harsat phah thei. Tin, ADHD damdawi thenkhat hian mut a tibuai thei bawk.
A chhan chu eng pawh ni se, mut tlem chuan i rilru a tichhe thei . I mut tlem chuan i thinrim thei a, i thinrim thei bawk . Chuvangin nitin hun khata mut leh harh tum ang che. I tih danah telh la.
Tin, i bengchheng a, i mut laiin i thawk hah ang maia i inhriat chuan (Sleep Apnea) chu chu doctor hnenah pawh sawipui ngei ang che , chutiang symptoms te chu a chang chuan ADHD nen a inang thei a ni.
Ni khat atana ruahmanna tlemte siam a thatna
Nitin tih dan inang zawm hian ADHD symptoms a thlen thei, a bik takin mood swing control-naah. Hei hian i nun chu ruahmanna leh thununna engemaw chen a pe a ni. Thil tenawm tak tak, nitin hmun khata i chabi dah te, nitin hun khata tho te, calendar-a hna ziah te hian danglamna nasa tak a thlen thei a ni.
Lo chhuak la, han en teh.
Green, natural environment-a hun hman hian ADHD symptoms a tihziaawm tih hmuhchhuah a ni. Hei hi pawn lama chhuah hian kea kal theihna leh exercise engemaw zat neih theihna a nih vang pawh a ni mai thei. Tin, green environment en hian stress a tihziaawm thei a, i ngaihtuahna a tichak thei bawk.
I 'Hyperfocus' kha i hlawkna tur atan turn rawh
ADHD vei te hian thil pakhat ngaihtuah harsa hle mah se, a chang chuan a kalh zawngin a thleng thin. Chu chu an thil hlimawm leh an tan thil pawimawh tak takah rintlak takin an rilru an pe thei tihna a ni. Hei hi hyperfocus an ti a .
I talent hi eng atan nge a nih tih zawng chhuak rawh. Math, music, engineering pawh a ni mai thei. I thiamna lama mi thiam nih tumna chuan i mahni inngaihsakna a tipung ang . Hlimna rilru pu reng turin a pui ang che.
Nuih hi damdawi a ni bawk!
Thufing pakhat a awm a, "Nui hi damdawi tha ber a ni." A dik a ni. I ADHD dinhmun hlimawm lam hmuh zir hian a enkawlna kawngah a pui hle thei a ni. Nuih tlemte, nuihzatthlak tak pawh ni se, i rilru chhunga ngaihtuahna tha lo awmte chu do turin a pui thei a ni. Tin, thil tenawm tak takte chu i nuihzat thei a, i theihnghilh thei a nih chuan i lungkhamna leh i chhân lêt lutuk chu i bansan mai ang.
Take-Home Thuchah a ni
- ADHD-ah hian mood swing hi a awm fo a, mahse a enkawl theih a ni.
- Nitin exercise engemaw zat nei thin ang che. Mut tawk rawh. I ni atan ruahmanna siam rawh. Heng thil awlsam tak takte hian danglamna nasa tak a thlen ang.
- I ei leh in hi uluk takin enkawl la, a bik takin omega-3 leh vitamin B tamna ei tur te pawh telh la.
- I rilru put hmang chu journal-ah ziak rawh. Hei hian i rilru put hmang (emotional pattern) i hriatthiam theih nan a pui ang che.
- Heng zawng zawng hian engmah a pui lo che a nih chuan, emaw, natna hi a nasat hle nia i hriat chuan, doctor hnenah thurawn dil hreh ngai suh.Hei hi i tan chauh harsatna a ni lo va, tanpuina dawn a pawimawh hle.
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