Hetiang hi i tawng tawh em? Kum khat chhunga hun engemaw chen, a bik takin khaw lum leh ni tam tak ruah sur lai hian i lungngai hle a, i lungngai hle a, i bo a ni. Engmah tih duhna i nei lo va, chakna nei lo ang maiin i inhria. Mahse ni a chhuah leh a tlak chuan i hlim hle a, i hahdam hle bawk. Hei hi nangmah chauh a ni lo. Hetiang hi mi tam takin an tawng tawh a ni. Damdawi lamah chuan he natna hi Seasonal Affective Disorder (SAD) kan ti a. Chuvangin vawiinah hian hetiang thil hi engvangin nge a lo awm tih leh eng nge kan tih theih tih hi han sawi ila.
Hei hi balance nalh tak a ni.
A awlsam zawngin, kan hlimna te, lungngaihna te, leh phurna te chu kan thluaka chemical engemaw zat hnathawhnain a thunun a ni. Balance scale ang mai a ni a, engkim hi balance a nih a ngai. Hetah hian player lian pahnih chu ni êng, melatonin, leh serotonin te an ni.
- Melatonin: Hei hi ‘sleep hormone’ kan ti a. Environment a thim a, zan a lo tlak chuan kan taksa hian he hormone hi a siam tam zawk thin. Mutthilhna min neihtirtu a ni.
- Serotonin: Hei hi ‘hlimna hormone’ kan ti a. Kan rilru put hmang tisang turin a pui a, hlimna, phurna leh chakna min pe a ni.
Tunah chuan an pahnih inzawmna hi han en teh. Zing ni a chhuah chuan kan taksa `Melatonin` level a tlahniam a, kan `Serotonin` level a sang bawk. Chuvang chuan zing lamah kan fresh leh alert takin kan inhria. Ruahtui tlak lai, van boruak chu chhum a rit a, ni eng a tlahniam chuan a kalh zawngin a thleng thin. Kan taksa `Serotonin` level a tlahniam a, `Melatonin` nghawng chu kan hre tan ta zawk a ni. A rah chhuah chu? Kan rilru hah, mutthilh leh lungngai mai mai kan ni.
Tunlai depression damdawi tha ber ber, `Selective Serotonin Re-uptake Inhibitors (SSRI) te pawh hian kan thluaka hormone `Serotonin' chu rei zawk awm tir turin hna an thawk a ni.
Damdawi aiin light therapy hi a tha zawk em?
Ni êng tihtlem hi hei hi a chhan lian ber a nih avangin zirchiangtute chuan a solution atan ‘light therapy’ tih damdawi an rawt a ni. Hei hian damlo chu ni khatah minute engemaw zat chhung chu a bik taka siam lamp atanga ni êng ang chi êng êng tak hnuaia dah a huam a ni.
He êng hian kan mit kaltlangin thluak thlengin a kal a, hormone melatonin leh serotonin te chu a balance thei a ni. Zirna thenkhatah chuan light therapy hian damdawi aiin SAD symptoms a tihziaawm thuai thei tih hmuhchhuah a ni. A châng chuan doctor-te chuan enkawlna pahnih hi an inṭanpui tawn theih avângin an rawt dun ṭhin.
Mahse hei hi a pawimawh hle mai:Heng symptoms te hi i neih chuan self-treatment eng pawh i tan hmain doctor rawn hmasa phawt tur a ni. I dinhmun dik takin a hmu thei ang a, i tana enkawlna tha ber tur a ruat thei bawk ang.
Ni leh ruahtui tlak hun inzawmna
Mi tam takin chutiang chu ngaihtuah lo mah se, tunah chuan zirchianna atanga kan hmuh dan chuan ni tlak lai (thlasik) laia ni kan hmuh tam lutuk hian thla engemaw zat hnuah ruahtui tlak lai (thlasik) laiin kan mood a nghawng a ni.
Heta thuruk chu Vitamin D a ni.
Hetiang hian han ngaihtuah teh. Ni chhuahna hmuna kan chhuah chuan ni atanga ultraviolet (UV) rays chuan kan vun a rawn deng a. Chumi hnuah kan vun hian chemical `Cholecalciferol` tih a siam chhuak ta a ni. Hei hi kan taksa chhungah, liver leh kidney-ah te vitamin D-ah a inthlak leh thin.
Chuvangin zing ni ênga kan awm hian he `Cholecalciferol` hi kan taksa thau cell-ah a awm khawm ta a ni. Bank-a pawisa dah ang mai a ni. Tichuan, ruahtui tlak lai, ni a bo tawh chuan kan taksain he `Cholecalciferol` dahkhawm hi hmang tangkaiin vitamin D mamawh zat a siam thei a, he vitamin D hian kan taksaa `Serotonin` level sang tak a awm theih nan nasa takin a pui a ni.
A awlsam zawngin sawi ila, ni êng i ‘store’ ṭhat dan hian ruahtui tlak laiin i rilru hriselna a hril thei a ni.
Chuti a nih chuan, eng thil nge i tih theih?
Ruahtui tlak hun tur a lo thlen hunah lungngai leh bo a ngai lo. He ni tlak lai hian i thil tih danah a innghat vek. Ni chhuahna hmuna chhuak mai mai ai chuan heng thil awlsam tak takte hi han ti ve teh.
| Kawhhmuh | Eng nge tih tur leh a hlawkna |
|---|---|
| Zing ni chhuahnaah inhmu rawh. | Zing hma takah tho la, pawn chhuak rawh. Zing dar 9 hmain ni hi a tha ber. Hetih lai hian ni hi a na lo deuh a, chuvangin vun tihchhiat theihna a tlem bawk. Zing dar 11 leh tlai dar 2 inkarah ni chhuahnaah awm loh tur. |
| Pawn lamah exercise lak thin ang che. | Zing tin minute 20 tal pawnah exercise light, kea kal, ngaihtuahna, emaw huan siam ang chi thil ti turin hun hmang thin ang che. Hei hi tih danah siam rawh. Exercise leh ni eng hian i mood chu a let hnih in a tipung ang. |
| Hnathawh laiin 'Sun Breaks' la rawh | Office-a hnathawk i nih chuan tea break emaw lunch break emaw-ah pawnah rei vak lo kal la. Nitin ni êng tlem tal hmuh hian danglamna nasa tak a thlen thei a ni. |
Heng thilte hi a awlsam hlein lang mah se, heng thil tenawm tak takte hian hun rei tak chhungin i rilru leh taksa hriselna atan thil tha tam tak a ti thei a ni.
Take-Home Thuchah a ni
- Khaw lum nena inzawm i mood inthlak danglamna hi `Seasonal Affective Disorder (SAD)` tih natna lan chhuahna a ni thei.Hei hi thil pangngai a ni a, lungngai suh.
- A chhan ber chu thluaka `Serotonin` (the happiness hormone) level hi ni eng tlakchham vangin a tlahniam vang a ni.
- Ni êng hi kan vun tan vitamin D siam chhuah nan a pawimawh hle a, he vitamin D hian serotonin level tha tak a vawng reng thei a ni.
- Ni tlak laiin zing ni chhuahnaah i inhmu a, ruahtui tlak hun atana i mamawh vitamin D chu i ‘store’ thei a ni.
- I mood i ngaihtuah a nih chuan, emaw, i stress emaw, i lungngai reng emaw a nih chuan, ngaihthah ngai suh. I doctor nen inbia ngei ang che.
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