Kodi mumamva chisoni nyengo ikasintha? Izi zitha kukhala vuto la nyengo (Seasonal Affective Disorder)!

Nthawi zina, makamaka dzuwa likamatsika ndipo masiku amvula, kodi mumamva kulemera kwachilendo, kutopa, kapena chisoni mumtima mwanu? Pali nthawi zina zomwe mumamva ngati mwatopa ndi chilichonse ndipo simukufuna kudzuka pabedi, sichoncho? Izi si chisoni chokha, komanso zili ndi dzina lachipatala. Ndicho chimene tikambirane lero.

Kodi Matenda a Nyengo (SAD) ndi chiyani?

Chabwino, ndiye kodi vuto la Seasonal Affective Disorder ndi chiyani, kapena monga momwe timalitchulira mwachidule (SAD)? Mwachidule, ndi mtundu wa kuvutika maganizo . Koma uwu ndi wapadera. Chifukwa umabwera nthawi zina pachaka, monga nyengo ikasintha. Nthawi zambiri umayamba ndi nyengo yozizira, dzuwa likatuluka ndipo masiku amakhala afupiafupi. Kenako umawonjezeka pang'onopang'ono, kenako umachepa dzuwa likatulukanso ndipo masiku amakhala aatali, monga masika.

Anthu ena amathanso kukhala ndi vuto la SAD lochepa. Izi zimatchedwa 'nyengo yozizira'. Ndizachilendo kuti timve nkhawa komanso chisoni pang'ono nthawi yozizira komanso yamdima. Tangoganizirani, simungathe kutuluka, muyenera kukhala m'nyumba, ndipo mdima umagwa msanga. Ndani sangakhale wachisoni pamenepo, eti?

Koma, SAD yodzaza ndi mavuto imapitirira pamenepo. Sikuti ndi chisoni chochepa chabe, kwenikweni ndi mtundu wa kuvutika maganizo . Mosiyana ndi 'kuvutika maganizo m'nyengo yozizira', SAD imakhudza moyo wanu watsiku ndi tsiku . Momwe mumaganizira, momwe mumamvera, chilichonse. Koma musadandaule, chinthu chabwino kwambiri ndichakuti pali mankhwala abwino ochizira. Mankhwala amenewo angakuthandizeni kudutsa nthawi yovutayi.

Dokotala wanu angatchulenso izi kuti 'kuvutika maganizo kwa nyengo'.

Kodi SAD ingachitike m'chilimwe?

Inde, musadabwe! Anthu ena ali ndi vuto lachilendo la (SAD). Limatchedwa 'summer depression'. Limayamba kumapeto kwa masika kapena kumayambiriro kwa chilimwe. Kenako limatha nyengo yozizira ikayamba. Koma si lofala kwambiri ngati (SAD) lomwe limabwera nthawi yozizira.

Kodi izi ndi zofala bwanji (SAD)?

M'dziko ngati America, akuti pafupifupi 5 peresenti (5%) ya akuluakulu amadwala matendawa (SAD). Nthawi zambiri, amayamba mwa achinyamata , kutanthauza kuti, azaka zapakati pa 18 ndi 30. Kukhumudwa pang'ono komwe kumatchedwa 'nyengo yozizira' komwe ndatchula kale kumatha kukhudza anthu ambiri, kutanthauza, pakati pa 10 ndi 20 peresenti (10%-20%) .

Kodi zizindikiro za SAD ndi ziti?

Monga ndanenera kale, SAD imayimira kuvutika maganizo.Ndi mtundu wina. Bungwe la American Psychiatric Association limaitcha kuti "vuto lalikulu la kuvutika maganizo lomwe limakhala ndi nyengo." Chifukwa chake ngati muli ndi SAD, kusintha kwa malingaliro anu kungaphatikizepo zizindikiro za kuvutika maganizo. Onani ngati muli ndi zizindikiro izi:

Zizindikiro za SAD nthawi yozizira:

• Kumva chisoni komanso nkhawa tsiku lonse, ngakhale masiku ambiri.
• Kumva mantha komanso kusakhazikika .
• Chilakolako chachilendo cha chakudya chopatsa mphamvu (monga buledi, mpunga, ndi maswiti) komanso kunenepa kwambiri .
• Kumva kutopa komanso wopanda moyo .
• Kutaya chiyembekezo m'moyo, kudziona ngati wopanda pake .
• Kuvutika kulabadira chinthu china.
• Kumva nkhawa komanso kukwiya msanga .
• Kumva kulemera kwachilendo m'miyendo.
• Kutaya chidwi ndi zinthu zomwe munkakonda kale (monga kucheza ndi anzanu), kumva ngati mukudzipatula ku gulu .
• Kukhala ndi mavuto ogona (nthawi zambiri kugona mopitirira muyeso ).
• Ngati mwatopa ndi moyo ndipo mukufuna kufa , ganizirani izi. (Ngati muli ndi maganizo awa, muyenera kufunafuna upangiri wa dokotala nthawi yomweyo.)

Zizindikiro za SAD yachilimwe ndizosiyana pang'ono!

Mosiyana ndi SAD yozizira, anthu omwe ali ndi SAD yachilimwe amakhala ndi zizindikiro izi:

• Kusakhazikika, kulephera kukhala pamalo amodzi .
• Kumva mantha komanso nkhawa .
• Kutaya chilakolako cha chakudya ndi kuchepetsa thupi .
• Nthawi zina amachita zinthu mwankhanza .
• Kusagona kumatanthauza mavuto ogona (kusowa tulo) .

N’chifukwa chiyani izi (CHISONI) zimachitika? Kodi chifukwa chake n’chiyani?

Ofufuza sakudziwabe chomwe chimayambitsa SAD, koma kukayikitsa kwakukulu ndikuti kusowa kwa dzuwa kungathandize, makamaka ngati muli ndi vuto la matendawa. Nazi malingaliro ena omwe alipo:

• Kusintha kwa wotchi ya thupi lathu: Kuwala kwa dzuwa kukachepa, wotchi yachilengedwe ya thupi lathu imasinthanso. Izi ndi zomwe zimalamulira zinthu monga momwe timamvera, kugona, ndi mahomoni. Chifukwa chake wotchi iyi ikasintha, imakhala yosagwirizana ndi zomwe timachita tsiku ndi tsiku ndipo sitingathe kusintha malinga ndi kusintha kwa kuwala kwa dzuwa.
• Kusalinganika kwa mankhwala mu ubongo:Ubongo wathu uli ndi mankhwala otchedwa ``Neurotransmitters``. Awa ndi mankhwala omwe amatumiza mauthenga pakati pa mitsempha. ``Serotonin`` ndi imodzi mwa iwo. Izi ndi zomwe zimatithandiza kukhala osangalala. Ngati muli pachiwopsezo cha SAD, ntchito ya ``Serotonin`` m'thupi lanu ikhoza kukhala yotsika kale. Popeza kuwala kwa dzuwa kumathandiza kulamulira ``Serotonin``, vutoli likhoza kuipiraipira kuwala kwa dzuwa kukachepa nthawi yozizira. Mlingo wa ``Serotonin`` umachepa kwambiri, zomwe zingayambitse kuvutika maganizo.
• Kusowa kwa Vitamini D: Vitamini D imathandizanso kwambiri pakuwonjezera kuchuluka kwa serotonin m'thupi lanu. Kuwala kwa dzuwa kumathandiza thupi lathu kupanga vitamini D. Choncho kuwala kwa dzuwa kukachepa nthawi yozizira, kusowa kwa vitamini D kungachitike. Kusinthaku kungakhudze kuchuluka kwa serotonin m'thupi lanu komanso momwe mumamvera.
• Kuchuluka kwa Melatonin: Melatonin ndi mankhwala omwe amakhudza momwe timagona komanso momwe timamvera. Anthu ena amatha kupanga melatonin yambiri ngati dzuwa silikuwala kwambiri. Ichi ndichifukwa chake mumamva tulo komanso kutopa nthawi yozizira.
• Maganizo Olakwika: Anthu omwe ali ndi SAD nthawi zambiri amakhala ndi maganizo oipa okhudza kupsinjika maganizo, nkhawa, komanso nyengo yozizira. Komabe, ofufuza sakudziwa ngati maganizo oipawa ndi omwe amayambitsa kapena ndi omwe amayambitsa SAD.

Ndani amene ali ndi mwayi waukulu wopeza matenda a SAD?

Matenda a SAD amapezeka kwambiri mwa anthu azaka zapakati pa 18 ndi 30 ndipo amapezeka kwambiri mwa akazi . Mungakhalenso pachiwopsezo chachikulu ngati:

• Ngati muli kale ndi vuto lina la maganizo, mwachitsanzo , vuto lalikulu la kuvutika maganizo kapena vuto la bipolar .
• Ngati wina m'banja mwanu ali ndi vuto la SAD, matenda ena ovutika maganizo, kapena matenda amisala monga kuvutika maganizo kwakukulu kapena schizophrenia .
• Ngati mukukhala kudera lomwe lili kumpoto kapena kum'mwera kwa equator, chifukwa m'malo otere kuwala kwa dzuwa kumakhala kochepa kwambiri nthawi yozizira.
• Ngati mumakhala m'dera lomwe lili ndi mitambo yambiri komanso kuwala kwa dzuwa kochepa .

Kodi mumazindikira bwanji vutoli molondola (SAD)?

Ngati mukuganiza kuti muli ndi zizindikiro za SAD, chonde musayese kuzizindikira nokha . Ndi bwino kuonana ndi dokotala kuti akuwunikireni mokwanira. Pakhoza kukhala zifukwa zina zomwe zimayambitsa kuvutika maganizo kwanu. Nthawi zambiri, SAD ikhoza kukhala gawo la matenda ovuta kwambiri amisala.

Dokotala wanu adzakuyesani.Mungatumizidwe kwa dokotala wa matenda amisala kapena katswiri wa zamaganizo . Akatswiri a zaumoyo wamaganizo awa adzakufunsani za zizindikiro zanu. Adzayang'ana momwe zizindikiro zanu zimakhalira ndi kudziwa ngati muli ndi SAD kapena matenda ena amisala. Angakufunseninso kuti mudzaze mafunso kuti aone ngati muli ndi SAD.

Ndi mayeso ati omwe amafunikira kuti adziwe matenda a SAD?

Palibe mayeso enieni a magazi kapena scan kuti mupeze matenda a SAD. Komabe, dokotala wanu angakupatseni mayeso ena kuti atsimikizire kuti palibe matenda ena omwe amayambitsa zizindikiro zofanana. Mwachitsanzo, angakupatseni mayeso kuti aone ngati chithokomiro chanu chikugwira ntchito bwino.

Kodi ndi njira ziti zodziwira SAD?

Dokotala wanu angasankhe kuti muli ndi SAD kutengera izi:

• Ngati muli ndi zizindikiro za kuvutika maganizo kwakukulu .
• Ngati mkhalidwe wovutika maganizo uwu uchitika nthawi zina pachaka, kwa zaka zosachepera ziwiri zotsatizana .
• Ngati mkhalidwe wovutika maganizo uwu umachitika kawirikawiri panthawi inayake pachaka kuposa nthawi zina.

Kodi izi (SAD) zimachiritsidwa bwanji?

Dokotala wanu adzakambirana nanu za njira zomwe mungasankhe pochiza matenda anu. Mungafunike njira zosiyanasiyana zochiritsira . Zina mwa izi ndi izi:

• Chithandizo cha kuwala: Chithandizo cha kuwala kowala, chomwe chimagwiritsa ntchito nyali yapadera, chingagwiritsidwe ntchito pochiza SAD.
• Chithandizo cha Maganizo (CBT): CBT ndi mtundu wa chithandizo cholankhula. Kafukufuku wapeza kuti ndi yothandiza kwambiri pa matenda a SAD ndipo imakhala ndi zotsatira zokhalitsa kuposa mankhwala ena.
• Mankhwala oletsa kuvutika maganizo: Nthawi zina madokotala amapereka mankhwala ochizira kuvutika maganizo, kaya payekha kapena pamodzi ndi mankhwala opepuka.
• Kukhala panja: Kupeza kuwala kwa dzuwa kokwanira kungathandize kuchepetsa zizindikiro zanu. Yesetsani kutuluka panja masana. Komanso, onjezerani kuwala kwa dzuwa komwe kumabwera m'nyumba mwanu kapena ku ofesi yanu.
• Vitamini D: Kumwa mankhwala owonjezera a vitamini D kungathandizenso kuchepetsa zizindikiro zanu. Komabe, muyenera kulankhula ndi dokotala wanu musanayambe izi .

Kodi chithandizo cha kuwala chimachitidwa bwanji kwenikweni?

Kuti mupeze chithandizo cha kuwala, kapena "phototherapy," muyenera nyali yapadera .Muyenera kugula. Ili ndi machubu ochepa oyera a fluorescent okhala ndi chophimba cha pulasitiki chotchinga kuwala kwa ultraviolet. Kuwala kwa nyali iyi kumakhala kowala nthawi makumi awiri kuposa kuwala wamba kwapakhomo. Mphamvu ya kuwala komwe kumatulutsidwa iyenera kukhala pafupifupi 10,000 lux.

Mukamagwiritsa ntchito `phototherapy` iyi, si bwino kuyang'ana kuwala mwachindunji . Mukufuna kuti kuwalako kukugwereni mozungulira. Pamene mukuwerenga, mukudya, mukugwira ntchito, kapena mukuchita ntchito zina, gwirani nyaliyo pafupifupi mamita awiri kapena atatu kutali .

Kodi nthawi yabwino yogwiritsira ntchito chithandizo cha kuwala ndi iti?

Nthawi yomwe mumagwiritsa ntchito chithandizo cha kuwala ingakhudzenso mphamvu yake. Chithandizo cha kuwala m'mawa chikuwoneka kuti chikugwira ntchito bwino kwambiri . Kugwiritsa ntchito chithandizo cha kuwala mochedwa kungayambitse kusowa tulo. Akatswiri ambiri azaumoyo amalimbikitsa mphindi 15 mpaka 30 mukamawona kuwala kwa '10,000 lux' m'mawa uliwonse .

Kodi zimatenga nthawi yayitali bwanji kuti muwone zotsatira za chithandizo cha kuwala?

Anthu omwe amagwiritsa ntchito nyali ya SAD nthawi zambiri amawona zotsatira mkati mwa masiku awiri kapena anayi , koma zingatenge milungu iwiri kuti aone zotsatira zonse.

Kodi chithandizo cha kuwala chiyenera kupitilira kwa nthawi yayitali bwanji?

Madokotala nthawi zambiri amalimbikitsa kugwiritsa ntchito chithandizo cha kuwala m'miyezi yonse yachisanu . Zizindikiro za SAD zimatha kubwerera msanga mutasiya chithandizo cha kuwala. Kupitiriza chithandizochi kudzakuthandizani kukhalabe bwino m'miyezi yonse yachisanu.

Kodi chithandizo cha kuwala n'chotetezeka? Kodi pali zotsatirapo zilizonse zoyipa?

Chithandizo cha kuwala nthawi zambiri chimakhala chotetezeka ndipo sichikhala ndi zotsatirapo zoyipa . Komabe, mungafune kupewa chithandizo cha kuwala pazochitika zotsatirazi:

• Ngati muli ndi matenda a shuga kapena matenda a retinopathies : Ngati muli ndi matenda a shuga kapena matenda a retina, pali chiopsezo chochepa cha kuwonongeka kwa maso.
• Ngati mukumwa mankhwala ena : Mankhwala ena opha tizilombo toyambitsa matenda ndi oletsa kutupa angapangitse kuti mukhale omasuka kwambiri ndi dzuwa. Chithandizo cha kuwala chingakhale choopsa.
• Ngati muli ndi vuto la bipolar : Mankhwala opepuka komanso oletsa kuvutika maganizo angayambitse hypomania kapena mania (maganizo osalamulirika komanso kusintha kwa mphamvu). Ngati muli ndi vuto la bipolar, uzani dokotala wanu. Izi zingakhudze dongosolo lanu la chithandizo.

Kodi zotsatirapo zake za chithandizo cha kuwala ndi ziti?

Mungakumane ndi zinthu monga:

• Kutopa kwa maso
• Kutopa
• Mutu
• Kusowa tulo
• Kukwiya msanga/kukwiya msanga

Kodi bedi lopaka utoto lingagwiritsidwe ntchito pochiza SAD?

Chonde musachite zimenezo! Musagwiritse ntchito mabedi opaka utoto pochiza SAD. Mabedi opaka utoto akhoza kukhala owopsa kwambiri, ngakhale amapereka kuwala kokwanira. Amatulutsa kuwala kwa ultraviolet (UV) kwambiri. Ndi owopsa kwambiri pakhungu ndi maso anu.

Ndi mitundu iti ya mankhwala oletsa kuvutika maganizo omwe amathandiza ndi SAD?

SAD imatha kuchiritsidwa ndi mankhwala otchedwa ``Selective Serotonin Reuptake Inhibitors'' (SSRIs). Mankhwalawa amagwira ntchito polamulira kuchuluka kwa ``serotonin'' m'thupi lanu ndikukweza ''malingaliro'' anu.

Mitundu ina ya SSRI ndi iyi:

• `Fluoxetine (Prozac®)`
• "Escitalopram (Escitalopram - Lexapro®)`
• "Paroxetine (Paroxetine - Paxil, Pexeva®)`
• `Sertraline (Sertraline - Zoloft®)`
• "Citalopram (Citalopram - Celexa®)`

Pali mankhwala ena ovomerezeka oletsa kuvutika maganizo otchedwa `bupropion`. Amabwera ngati piritsi lotulutsa mphamvu kwa nthawi yayitali. Ngati atengedwa tsiku lililonse kuyambira pachiyambi cha nyengo yozizira mpaka pachiyambi cha masika, amathanso kupewa kuyamba kwa SAD.

Kodi tsogolo la anthu omwe ali ndi SAD ndi lotani?

Ngati muli ndi SAD, mungayembekezere tsogolo labwino . Pali mankhwala othandiza a SAD. Anthu omwe apezeka ndi vutoli ndipo amalandira chithandizo choyenera amatha kupeza mpumulo ku zizindikiro zawo. Lankhulani ndi dokotala wanu kuti mudziwe chithandizo chomwe chili chabwino kwa inu.

(MWACHISONI) Kodi mungabwerenso?

Inde, anthu omwe ali ndi vuto la SAD amatha kubwereranso chaka chilichonse . Komabe, pali zinthu zomwe mungachite kuti mupewe kapena kuchepetsa zizindikiro.

Kodi SAD ingapewedwe?

Mwina simungathe kuletsa SAD kuti isachitike poyamba . Komabe, dokotala wanu akangokupezani ndi SAD, mutha kuchitapo kanthu kuti muthane nayo bwino kapena kuti isabwerenso.

• Gwiritsani ntchito bokosi lanu la magetsi: Yambani chithandizo cha kuwala musanamve zizindikiro za SAD, zomwe zikutanthauza nthawi yozizira imayamba.
• Tulukani panja: Khalani panja nthawi iliyonse tsiku lililonse, ngakhale tsiku la mitambo. Kuwala kwa dzuwa kudzakuthandizani kumva bwino.
• Idyani zakudya zopatsa thanzi: Ngakhale thupi lanu likufuna zakudya zokhala ndi sitachi ndi zotsekemera, sankhani zakudya zopatsa thanzi. Zakudya zopatsa thanzi zokhala ndi mavitamini ndi mchere wambiri zidzakupatsani zakudya zopatsa thanzi komanso mphamvu zomwe mukufunikira.
• Kuchita masewera olimbitsa thupi:Yesani kuchita masewera olimbitsa thupi kwa mphindi 30 osachepera masiku atatu pa sabata. Kuchita masewera olimbitsa thupi kumachepetsa nkhawa ndi nkhawa, zomwe zingakhudzenso zizindikiro za SAD.
• Kukumana ndi anzanu: Khalani olumikizana ndi anzanu komanso zochita zanu zachizolowezi. Angakuthandizeni kwambiri m'miyezi yozizira.
• Pezani thandizo: Ganizirani kuonana ndi mlangizi wa zaumoyo wamaganizo wophunzitsidwa CBT (cognitive behavioral therapy). Chithandizochi n'chothandiza kwambiri pa matenda a SAD.
• Ganizirani mankhwala: Lankhulani ndi dokotala wanu za kumwa mankhwala oletsa kuvutika maganizo. Ngati zizindikiro zanu zili zazikulu kapena zikupitirira mutalandira mankhwala ena, mankhwala angathandize. Nthawi zina, kuyamba kumwa mankhwala SAD isanayambe kungalepheretse vutoli kukula.

Mwanjira imeneyi, lankhulani ndi dokotala wanu kuti muwone ngati kuyamba chithandizo msanga , monga njira yopewera, ndikoyenera kwa inu.

Ngati ndavutika maganizo (ndikumva chisoni), ndingadzisamalire bwanji bwino?

Lankhulani ndi dokotala wanu. Mukakonzekera pasadakhale , mutha kuthana ndi zizindikiro zanu ndikukhala bwino.

Chitani zinthu izi:

• Tsatirani ndondomeko yanu ya chithandizo: Ngati muli ndi mankhwala kapena nyali ya SAD, gwiritsani ntchito monga momwe mwalangizidwira. Ngati zizindikiro zanu sizikuchepa, pitani kwa dokotala kachiwiri.
• Dzisamalireni: Idyani zakudya zoyenera. Gonani mokwanira. Muzichita masewera olimbitsa thupi nthawi zonse . Yesani kuchepetsa nkhawa, mwina polankhula ndi mlangizi kapena katswiri wa zamaganizo.
• Konzani pasadakhale: Konzani dongosolo la zomwe mungachite ngati zizindikiro zanu zikukulirakulira. Ngati mwayamba kuvutika maganizo, chitanipo kanthu. Zingakuthandizeni kukonzekera zochita zambiri m'miyezi imeneyi. Kukhala ndi nthawi yotanganidwa kudzakuthandizani kuti musamve ngati muli panyumba.
• Yambani chithandizo msanga: Lankhulani ndi dokotala wanu za chithandizo chopewera matenda. Ngati mukudziwa kuti zizindikiro zanu ziyamba mu Okutobala, ganizirani zoyamba chithandizo mu Seputembala.

Musachite zinthu izi:

• Musakhale nokha: Kukhala nokha kungapangitse kuti zizindikiro zanu zikhale zovuta kwambiri. Ngakhale mutakhala kuti simukufuna kutuluka kapena kucheza ndi anthu ena, yesani kulumikizana ndi anzanu komanso okondedwa anu.
• Musagwiritse ntchito mowa kapena mankhwala osaperekedwa ndi dokotala: Zitha kukulitsa zizindikiro ndipo zingasokoneze thanzi la wodwalayo ndi mankhwala oletsa kuvutika maganizo.

Kodi ndiyenera kupita liti kwa dokotala pankhani ya SAD?

Ngati mukuganiza kuti muli ndi zizindikiro za SAD kapena matenda ena a maganizo, onetsetsani kuti mwaonana ndi dokotala . Iye adzafuna kuonetsetsa kuti palibe matenda ena omwe angayambitse zizindikirozi.

Kodi muyenera kupita ku chipinda chadzidzidzi liti?

Ngati inu kapena munthu amene mumamukonda akuganiza zodzipha, chonde funani thandizo nthawi yomweyo. Imbani dokotala wanu, pitani ku chipinda chodzidzimutsa, kapena imbani foni yothandizira monga 1926 (foni yothandizira zaumoyo wamaganizo ku Sri Lanka). Ntchitozi zimapereka chithandizo chaulere komanso chachinsinsi cha maganizo kwa iwo omwe ali pamavuto ofuna kudzipha kapena omwe akuvutika maganizo kwambiri. Zilipo maola 24 patsiku.

Ngati muli ndi vuto la (SAD), ndi mafunso ati omwe muyenera kufunsa dokotala?

Ngati muli ndi SAD, funsani dokotala wanu za zinthu izi:

• Kodi chithandizo chabwino kwambiri kwa ine ndi chiti?
• Kodi ndingachite chiyani kuti ndipewe mavuto amenewa?
• Kodi chithandizo cha kuwala chingandithandize?
• Kodi ndiyenera kumwa mankhwala oletsa kuvutika maganizo?
• Kodi ndiyenera kuyamba liti kulandira chithandizo?
• Kodi ndiyenera kupitiriza chithandizo changa kwa nthawi yayitali bwanji?
• Kodi ndiyenera kudya chiyani (kapena kupewa) kuti ndithandize kuchepetsa zizindikiro zanga?
• Kodi ndingachite chiyani china kuti ndimve bwino?

Pomaliza, kumbukirani!

(SAD) ndi matenda ovutika maganizo omwe amapezeka nthawi inayake pachaka, nthawi zambiri nthawi yozizira. Angayambitse zizindikiro monga kuchepa kwa mphamvu komanso kutaya chiyembekezo cha moyo. Chabwino kwambiri ndichakuti pali mankhwala abwino ochizira. Lankhulani ndi dokotala wanu. Alipo kuti akuthandizeni.

Matenda a nyengo , SAD, kuvutika maganizo, nyengo yozizira, kuwala kwa dzuwa, chithandizo cha kuwala, vitamini D, serotonin, maganizo