Tunah chuan in lama awm hi thil pangngai a ni em? Hetiang tih dan hian i hriselna a nghawng dan 4 (Lifestyle Health Impacts) .

Kum tlemte kalta chhung khan i ngaihtuah kir leh a, a hma aia tam in lamah hun i hmang nasa hle a ni lawm ni? Tunah chuan ‘in atanga hna i thawh’ vang pawh a ni mai thei. Mahse, in lama awm chu thil tih dan pangngai a lo ni ta. Hemi kawngah hian thil \ha lam a awm rualin, kan beisei loh zawnga kan hriselna tichhe thei thil \ha lo a awm bawk. Mahni chauhna, screen time tihpun leh taksa inzirtirna tlahniam te hi a pawimawh ber a ni. Chutih rual chuan in lama awm reng hian mut that nan te, nuam kan tih zawng te, in lama chaw ei tur te pawh hun tam zawk min pe a ni. Chuvangin vawiin hian he nunphung thar hian kan hriselna kawng pawimawh pali a nghawng dan te, a tha thei ang bera kan hman theih dan tur leh hrisel taka kan awm theih dan tur te i sawi dawn nia.

Chaw leh In: In lama siam chaw hi a tha a, mahse ei dan dik tak a ni em?

Kan hun tam zawk hi in lama kan hman thin avangin in lama chaw siam leh ei hi a tha hle. A chhan chu chutih hunah chuan dawr atanga ei tur lei aiin chaw hrisel zawk, calorie tlem zawk kan hmu thin.

Mahse buaina chu kan ei dan hi a ni. TV en lai te, phone scroll lai te, Zoom meeting-a camera off chungin chaw i ei bawk em? Hetiang thil dang tih lai hian ei hian kan thluak chu kan pum a khat tih signal a\angin a tibuaitu a ni. Tichuan kan hriat lohvin kan ei tur aia tam kan ei leh thin.

Chuti a nih chuan hei hi eng nge a chinfel theih ang?

Naran. Ni khatah chaw vawi khat ei la, eng screen pawh en lovin, ei tur chauh ngaihtuah rawh. Zawi zawiin ei la, chaw ei tur rawng, a rim leh a thlum chu ei rawh. Zawi zawia i ei chuan minute 20 vel i ei chuan chaw chu a thlum zawk. Tichuan kan hmui chhunga enzyme te hian chaw chu a hmin tha hle a, taksain a ei tur tha tak takte chu a hip lut tha zawk thei a ni.

Delivery service atanga ei tur i order fo chuan i ei hmain hun rei vak lo la la, thlai thenkhat chop la, salad siam rawh. Thutlukna i siam apiangin heti hian inzawt rawh: "Natna hmachhawn hi ka thlang em ni, hriselna hmachhawn ka thlang em?"

Relaxation: I relax tak tak em? A nih loh leh i phone-ah i scroll em?

In lama awm hian chawlh hahdamna hun a pe tam zawk a, i duhzawng (hobby) thil tih nan hun tam zawk a pe che a ni. I rilru ti hahdam tak tak thei thil i tih chuan i taksa ‘calming system’ chu a thawk chhuak thin. Damdawi lamah chuan hei hi ``parasympathetic nervous system'' kan ti a. Hei hian kan heart rate a tihziaawm bakah stress a tiziaawm bawk.

Mahse hetah hian buaina lian ber chu mi tam tak chuan "relax" hi TV en emaw, an phone-a social media scroll emaw ang maiin an ngai a ni.

Relaxation dik tak chu i rilru leh taksa pahnih a rilru hahdamna thuk tak hun lai a ni. Hei hian kan thluak atanga kan intestines thlenga kal nerve bik ``vagus nerve`` an tih chu a tichak a ni. He nerve hi thawk thuk tak leh ngaihtuahna seng ang chi thil hmangin i activate thei a ni. Mahse social media-a doomscrolling i tih hian thil thleng chu i taksain stress hormone ``adrenaline`` leh ``cortisol`` a tichhuak a ni.`` Tichuan i heart rate a sang a, i chau zual sauh sauh a ni.

Chuti a nih chuan engtin nge i rilru hahdam tak tak tih i hriat theih ang? Smartwatch i hman chuan i heart rate variability (HRV) kha check la. Thâwk i lak thûk chuan, emaw, nature-a i kal chuan he HRV value hi a pung a, chu chu i chawlh hahdam tihna a ni.

Mut: Khumah rei zawk awm leh mut that hi a inang!

Survey-ah chuan miten an mut thin aiin minute 16 vel zetin an mut tam zawk tih a tarlang. Chu chu hriat a tha viau laiin, doctor kan nih angin harsatna tlem kan nei a.

"I mut tha tak tak em? A nih loh leh khumah i awm rei lutuk mai em ni?"

Mi tam tak chuan rei tak mut pawh nise, zing lamah harh thar lehin an tho lo niin an sawi. Tun hnaiah TikTok"Bed rotting" tih trend a awm a. Nilengin khumah awm reng a, chawlh hahdam anga inlan a ni. Mahse mut thiamte chuan hei hian i taksa natural clock (circadian process) a tibuai tak zet niin an sawi .

Mut tha, siamthatna nei tur chuan mut dan tha tak tak (sleep hygiene) i neih a ngai a ni.

• Zanah êng tihtlem: I in chhunga êng chu mut hma darkar khat velin tihthianghlim rawh.
• Screen atanga hla takah awm rawh: Mut hmaa i phone, TV, computer i en hian i thluak a tichak chauh ang. Blue light hian mut tirtu hormone siam chhuah a ti tlem a.
• Chhun lama exercise lak: Chhun lama exercise tha leh ni ênga awm chuan zanah a muhil tha zawk ang.
• ‘Mut hma’ tih dan siam rawh: Naupang tê i muttîr ang bawkin, mut tûrin inbuatsaih rawh. Lehkhabu chhiar emaw, music thlamuanthlak tak ngaihthlak emaw ang chi thil hi han ti ve teh.

Mut harsatna i neih chhunzawm zel chuan i doctor nen inbiakna neih a tha ber.

Social connections: Chhungkua a tawk lo, thiante pawh nunah an pawimawh!

In lama awm hian chhungte nen hun tam zawk kan hmang thei tih hi a dik a ni. Chu chu thil ropui tak a ni. Mahse thil pakhat kan hriat loh chu kan thiante nen a hun taka kan hloh hi a ni.

America rama survey an neihah chuan thil ngaihnawm tak an hmuchhuak a. "Hmun hla takah i awm a, tyre flat i nei a, emergency-ah tanpuina i mamawh a nih chuan, 'Hey, tanpuina ka mamawh' tia i biak theih tur mi i nei ang em?", tih zawhnaah chuan mi tam zawk chuan chhanna an nei lo.

Hei hian eng nge a lantir? Chhungkaw inlaichinna hi a sir khatah a awm thei fo (e.g., nu leh pate’n an fate an enkawl). Mahse ṭhian nihna hi inṭhianṭhatna, inhmangaih tawnna a ni. Kan rilru hriselna atan a pawimawh hle. Mahni chauhna hi rilru leh taksa natna tam tak thlentu a ni.

Chuvângin, i tih tûr chu i schedule-ah i ṭhiante tân hun ruat hi a ni. I chhungkaw hun atang hian hun tlem tal hmang la, i thian biak emaw, anmahni hmu turin emaw i kal mai thei. Chuta rilru hlimna i hmuh chu i dam chhung zawng investment tha tak a ni ang.