Ngaba wakha wahlangabezana nale meko? Ngamaxesha athile onyaka, ingakumbi xa imozulu imnyama kwaye inemvula kangangeentsuku ezininzi, uziva ulusizi kakhulu, udandathekile, kwaye ukruqukile. Awuziva ufuna ukwenza nantoni na, kwaye uzive ngathi awunamandla. Kodwa xa ilanga liphuma lize litshone, uziva wonwabile kwaye uhlaziyekile. Oku akukokwakho wedwa. Abantu abaninzi baye bahlangabezana nale meko. Kwizonyango, esi simo sibizwa ngokuba yiSeasonal Affective Disorder (SAD). Ngoko ke namhlanje, masithethe ngesizathu sokuba oku kwenzeke kunye nento esinokuyenza ngayo.
Depression Test (PHQ-9)
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Olu lulungelelwano olunobunono kakhulu.
Ngamafutshane, iimvakalelo zethu zolonwabo, usizi, kunye nochulumanco zilawulwa yintshukumo yeekhemikhali ezininzi engqondweni yethu. Kufana nesikali sokulinganisela, yonke into kufuneka ilingane. Abadlali ababini abaphambili apha lilanga, i-melatonin, kunye ne-serotonin .
- IMelatonin: Siyibiza le 'hormone yokulala'. Xa imeko-bume iba mnyama kwaye ubusuku bufika, imizimba yethu ivelisa le hormone engakumbi. Yiyo esenza sizive silele.
- I-Serotonin: Siyibiza le 'hormone yolonwabo.' Inceda ekuphakamiseni iimvakalelo zethu, isinika ulonwabo, uchulumanco, kunye namandla.
Ngoku jonga ulwalamano phakathi kwezi zimbini. Xa ilanga liphuma kusasa, inqanaba le-'Melatonin' lomzimba wethu liyehla, kwaye inqanaba le-'Serotonin' lethu liyanyuka. Yiyo loo nto siziva sitsha kwaye sivukile kusasa. Ngexesha lemvula, xa isibhakabhaka sinzima ngamafu kwaye ukukhanya kwelanga kuncipha, kwenzeka okwahlukileyo. Inqanaba le-'Serotonin' lomzimba wethu liyehla, kwaye siqala ukuva imiphumo ye-'Melatonin' ngakumbi. Isiphumo? Siziva sivila, silele, kwaye silusizi.
Kwanamayeza asebenzayo namhlanje okunyanga ukudakumba, abizwa ngokuba yi-'Selective Serotonin Re-uptake Inhibitors (SSRIs), asebenza ngokwenza i-hormone ethi 'Serotonin' ihlale engqondweni yethu ixesha elide.
Ngaba unyango olulula lungcono kunonyango?
Ekubeni ukuncipha kwelanga yeyona nto ibangela oku, abaphandi bacebise unyango olubizwa ngokuba 'lunyango lokukhanya' njengesisombululo. Oku kuquka ukuveza isigulana ekukhanyeni okukhanyayo okufana nokukhanya kwelanga okukhutshwa sisibane esenziwe ngokukodwa imizuzu embalwa ngosuku.
Olu kukhanya luhamba ngamehlo ethu luye engqondweni kwaye lunceda ukulinganisela iihomoni ze-melatonin kunye ne-serotonin. Ezinye izifundo zifumanise ukuba unyango lokukhanya lunokunciphisa iimpawu ze-SAD ngokukhawuleza kunamayeza. Ngamanye amaxesha oogqirha bacebisa zombini iindlela zonyango kunye, njengoko zinokuncedana.
Kodwa oku kubaluleke kakhulu:Ukuba unale mpawu, ngokuqinisekileyo kuya kufuneka udibane nogqirha wakho ngaphambi kokuba uqale naluphi na unyango. Uya kukwazi ukufumanisa ngokuchanekileyo imeko yakho aze amisele unyango olufanelekileyo kuwe.
Clinical vitamins and nutritional supplements
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Check Availability →Ubudlelwane phakathi kwexesha lelanga nelemvula
Nangona abantu abaninzi bengacingi njalo, uphando ngoku lufumanise ukuba ubungakanani belanga esilifumanayo ngexesha lelanga (ihlobo) buchaphazela indlela esivakalelwa ngayo ngexesha lemvula (ubusika) kwiinyanga ezizayo.
Imfihlo apha yiVitamin D.
Cinga ngale ndlela. Xa siphuma elangeni, imisebe ye-ultraviolet (UV) evela elangeni ibetha ulusu lwethu. Ulusu lwethu luvelisa ikhemikhali ebizwa ngokuba yi-'Cholecalciferol'. Oku kuguqulelwa kwi-vitamin D emizimbeni yethu, esibindini nasezintsoni.
Ngoko ke xa sichatshazelwa lilanga kusasa, le 'Cholecalciferol' igcinwa kwiiseli zamafutha zomzimba wethu. Kufana nokufaka imali ebhankini. Emva koko, ngexesha lemvula, xa ilanga liphelile, imizimba yethu ingasebenzisa le 'Cholecalciferol' egciniweyo ukwenza ubungakanani obufunekayo bevithamini D. Le vithamini D inceda kakhulu ekugcineni amanqanaba e-'Serotonin' emizimbeni yethu ephezulu.
Ngamafutshane, indlela 'ogcina' ngayo ilanga ngexesha lelanga isenokugqiba ukuba impilo yakho yengqondo iya kuba njani ngexesha lemvula.
Ngoko ke, zeziphi izinto onokuzenza?
Akunyanzelekanga ukuba ube lusizi kwaye ukruquke xa kufika ixesha lemvula elilandelayo. Konke kuxhomekeke kwinto oyenzayo ngeli xesha lelanga. Endaweni yokuphuma nje uyokusela ilanga, zama ezi zinto zilula.
| Ingcebiso | Okufanele ukwenze kunye neenzuzo zako |
|---|---|
| Zive ulangeni lwasekuseni. | Vuka kusasa uphume ngaphandle. Ilanga lingcono ngaphambi kwentsimbi ye-9 kusasa. Ilanga alinamandla kangako ngeli xesha, ngoko ke umngcipheko wokonakala kwesikhumba nawo uncinci. Kuphephe ukuba selangeni phakathi kwentsimbi ye-11 kusasa kunye neye-2 emva kwemini. |
| Ukuzilolonga ngaphandle. | Chitha ubuncinane imizuzu engama-20 qho kusasa ungaphandle usenza into efana nomthambo olula, ukuhambahamba, ukucamngca, okanye ukwenza igadi. Yenza oku kube ngumkhwa. Ukuzilolonga kunye nokukhanya kwelanga kuya kuphinda kabini isimo sakho sengqondo. |
| Thatha 'Ikhefu Lelanga' Ngexesha Lomsebenzi | Ukuba usebenza eofisini, hambahamba umgama omfutshane ngaphandle ngexesha lekhefu lakho leti okanye lesidlo sasemini. Ukufumana ukukhanya kwelanga okuncinci imini yonke kunokwenza umahluko omkhulu. |
Nangona ezi zinto zisenokubonakala zilula kakhulu, ezi ndlela zincinci zinokwenza lukhulu kwimpilo yakho yengqondo neyomzimba ekuhambeni kwexesha.
Umyalezo Wokuya Ekhaya
- Ukutshintsha kweemvakalelo zakho ngenxa yemozulu kunokuba luphawu lwesifo esibizwa ngokuba yi-'Seasonal Affective Disorder (SAD).' Oku kuqhelekile, ungakhathazeki.
- Isizathu esiphambili soku kukuba inqanaba le-'Serotonin' (ihomoni yovuyo) engqondweni liyehla ngenxa yokunqongophala kwelanga.
- Ukukhanya kwelanga kubalulekile ukuze ulusu lwethu luvelise i-vitamin D. Le vithamini D inceda ukugcina amanqanaba afanelekileyo e-serotonin.
- Ngokuzibeka elangeni lasekuseni xa unelanga, 'ungayigcina' i-vitamin D oyifunayo ngexesha lemvula.
- Ukuba ukhathazekile ngendlela ovakalelwa ngayo, okanye ukuba uhlala uziva uxinezelekile okanye ulusizi, ungaze uyityeshele loo nto. Qiniseka ukuba uthetha nogqirha wakho.
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