He mea noa te noho ki te kāinga ināianei? 4 ngā pānga o tēnei whanonga ki tō hauora (Ngā Pānga Hauora o te Āhua Noho)

Ki te titiro whakamuri ki ngā tau kua pahure ake nei, kua nui ake tō wā e noho ana i te kāinga i tō mua, tika? Tērā pea nā te mea kei te 'mahi mai i te kāinga' koe ināianei. Heoi, kua noho noa te noho ki te kāinga. Ahakoa he āhuatanga pai kei roto i tēnei, kei reira anō hoki ngā āhuatanga kino ka pā ki tō tātou hauora i ngā huarahi kāore e whakaarohia ana e tātou. Ko te mokemoke, te nui haere o te wā e titiro ana ki te mata, me te iti haere o te ako tinana ngā mea matua. I taua wā anō, kua nui ake te wā e noho ana tātou ki te kāinga ki te moe pai, ki te mahi i ngā mea e pai ana ki a tātou, me te kai i te kāinga. Nō reira, i tēnei rā, me kōrero tātou mō te pānga o tēnei momo noho hou ki ngā āhuatanga matua e whā o tō tātou hauora, me pēhea hoki e taea ai e tātou te whakamahi pai i tēnei āhuatanga me te noho hauora.

Kai me te Inu: He pai te kai i tunua ki te kāinga, engari he tika rānei te kai?

I te mea ko te nuinga o te wā e noho ana tātou ki te kāinga, he mea pai kia tunu kai tātou, kia kai hoki i te kāinga. Nā te mea ka whiwhi tātou i tētahi kai hauora ake, iti iho i te kai i hokona mai i te toa.

Engari ko te raruraru ko te āhua o tā tātou kai. Ka kai anō hoki koe i a koe e mātaki ana i te pouaka whakaata, e panuku ana i tō waea pūkoro, i roto rānei i te hui Zoom me te kāmera whakaweto? Mā te kai i a koe e mahi ana i tētahi atu mea pēnei ka taea te whakararu i tō tātou roro mai i ngā tohu e kī ana kua kī tō tātou puku. Kātahi ka kai nui atu tātou i te mea e tika ana, kāore i te mōhiotia.

Nā, he aha te otinga mō tēnei?

Māmā noa iho. Kia kotahi te kai i te rā, kaua e titiro ki tētahi mata, engari kia arotahi noa ki te kai. Kai mārire, me te pārekareka ki te tae, te kakara, me te reka o te kai. Ina kai mārire koe, mō te 20 meneti pea, ka reka ake te kai. Kātahi ka āwhina ngā whākōkī i roto i tō tātou huware ki te nakunaku pai i te kai, ā, ka taea e te tinana te mimiti pai ake i ngā matūkai.

Ki te mea he maha āu tono kai mai i tētahi ratonga tuku kai, me tango he wā poto i mua i te kai, tapatapahia ētahi huawhenua, ka hanga he huamata. I ia whakatau ka mahia e koe, pātai atu ki a koe anō: "Kei te whiriwhiri ahau ki te aro atu ki te mate, ki te oranga rānei?"

Te Whakangāwari: Kei te tino whakangāwari koe? Kei te panuku noa rānei koe i tō waea pūkoro?

Mā te noho ki te kāinga ka nui ake te wā hei whakangā me te mahi i tētahi mea e arohaina ana e koe (he mahi whakangahau). Ina mahi koe i tētahi mea e tino whakangā ana i tō hinengaro, ka whakahohehia te 'pūnaha whakamarie' o tō tinana. I roto i te rongoā, ka kiia tēnei ko te "pūnaha io parasympathetic". Ka āwhina tēnei ki te whakaiti i te tere o te ngakau, ā, ka whakamama hoki i te ahotea.

Engari ko te raruraru nui rawa atu i konei, he tokomaha e whakaaro ana ki te "whakangā" he rite ki te mātakitaki pouaka whakaata, ki te panuku rānei i ngā pāpāho pāpori i runga i ā rātou waea.

Ko te whakangā pono he wā e tino whakangā ana tō hinengaro me tō tinana. Ka whakaoho tēnei i tētahi io motuhake e kiia nei ko te "io vagus" e rere ana mai i tō tātou roro ki ō tātou whekau. Ka taea e koe te whakahohe i tēnei io mā roto i ngā mea pēnei i te manawa hōhonu me te whakaaroaro. Engari i a koe e tirotiro ana i ngā pāpāho pāpori, ko te mea ka tupu ko te tukunga a tō tinana i ngā homoni ahotea "adrenaline" me te "cortisol." Kātahi ka piki ake te tere o tō ngakau, ā, ka nui haere tō ngenge.

Nā, me pēhea koe e mōhio ai kei te tino marino koe? Mena kei te whakamahi koe i tētahi mataaratanga atamai, tirohia te rerekētanga o tō tere o te ngakau (HRV). Ina manawa hōhonu koe, ina hikoi rānei koe i te taiao, ka piki ake tēnei uara HRV, ko te tikanga kei te marino koe.

Moe: He rite tonu te noho roa ki te moenga ki te moe pai!

E whakaatu ana ngā rangahau kei te moe te tangata mō te 16 meneti te roa atu i tō mua. Ahakoa he mea pai ki te rongo i tēnā, hei tākuta, he iti nei te raruraru kei a mātou.

"He tino pai tō moe? Kāore rānei, he roa rawa tō noho i te moenga?"

He tokomaha te hunga e kī ana ahakoa he roa tā rātou moe, kāore rātou e oho ake i te ata me te hou o te manawa. Nō nā tata nei, ko TikTokTērā tētahi ia e kīia nei ko te "pirau o te moenga." Ko te noho i te moenga i te rā katoa, me te whakaari kei te okioki koe. Engari e ai ki ngā tohunga moe , ka whakararuraru tēnei i te karaka tūturu o tō tinana (te tukanga circadian) .

Hei whiwhi i te moe pai, whakaora i te tinana, me whai koe i ētahi tikanga moe pai (te akuaku moe).

• Whakaitihia te mārama i te pō: Whakaitihia ngā rama o tō whare i te haora i mua i te moe.
• Kaua e whakatata atu ki ngā mata: Mā te titiro ki tō waea pūkoro, ki tō pouaka whakaata, ki tō rorohiko rānei i mua i te moe ka whakaoho ake i tō roro. Ka whakaitihia e te mārama kikorangi te hanga o ngā homoni e whakaoho ana i te moe.
• Whakakorikori tinana i te awatea: Ko te tangata e pai ana tana whakakorikori tinana i te awatea, ā, e pāngia ana e te rā, ka pai ake tana moe i te pō.
• Waihangahia he tikanga mō te 'moe': Pērā i tāu whakamoe i tētahi tamaiti nohinohi, whakaritehia koe mō te moe. Whakamātauria tētahi mea pēnei i te pānui pukapuka, te whakarongo rānei ki ngā waiata whakamarie.

Mena kei te raru tonu koe i te moe, he pai ake te kōrero ki tō tākuta mō tēnei mea.

Ngā hononga pāpori: Kāore e ranea te whānau, he mea nui anō hoki ngā hoa i te ao!

He pono mā te noho ki te kāinga ka nui ake te wā e noho tahi ai tātou me tō tātou whānau. He mea pai tēnā. Engari kotahi te mea kāore tātou e mōhio ana, ko te ngaronga o te wā ki ō tātou hoa.

I kitea tētahi mea tino whakamere i roto i tētahi rangahau i mahia i Amerika. I te pātaitanga atu, "Mēnā kei tawhiti koe, ā, he pā te potae o tō tinana, ā, e hiahia ana koe ki te āwhina i roto i tētahi āhuatanga ohorere, me waea atu koe ki tētahi atu tangata, me te kī atu, 'E hiahia ana ahau ki te āwhina'?", kāore he whakautu a te nuinga o te iwi.

He aha tā tēnei e whakaatu ana? He maha ngā wā ka noho taha kotahi ngā whanaungatanga whānau (hei tauira, ko ngā mātua e tiaki ana i ā rātou tamariki). Engari he whanaungatanga whai hua, he whanaungatanga tauutuutu te whakahoahoa. He mea nui mō tō tātou hauora hinengaro. Ko te mokemoke tētahi o ngā take e whai wāhi ana ki ngā mate hinengaro me ngā mate tinana maha.

Nō reira, ko tāu mahi he whakarite i tētahi wā mō ō hoa i roto i tō maramataka. Akene me tango he wā poto i roto i tō whānau ki te waea atu ki tētahi hoa, ki te haere rānei ki te kite i a rātou. Ko te harikoa hinengaro ka riro i a koe mai i tēnā ka waiho hei haumitanga pai mō te toenga o tō oranga.