Wake wabhekana nalokhu? Ngezikhathi ezithile zonyaka, ikakhulukazi lapho isimo sezulu sibi futhi lina izinsuku eziningi, uzizwa udabuke kakhulu, ucindezelekile, futhi unesithukuthezi. Awuzizwa sengathi ufuna ukwenza lutho, futhi uzizwa sengathi awunawo amandla. Kodwa lapho ilanga liphuma futhi lishona, uzizwa ujabule kakhulu futhi uqabulekile. Lokhu akusikho okwenu kuphela. Abantu abaningi baye babhekana nalokhu. Kwezokwelapha, lesi simo sibizwa ngokuthi yi-Seasonal Affective Disorder (SAD). Ngakho-ke namuhla, ake sixoxe ngokuthi kungani lokhu kwenzeka nokuthi yini esingayenza ngakho.
Lokhu kuyibhalansi ebucayi kakhulu.
Kalula nje, imizwa yethu yenjabulo, ukudabuka, kanye nenjabulo ilawulwa yisenzo samakhemikhali amaningana ebuchosheni bethu. Kufana nesilinganiso sokulinganisela, konke kudinga ukulinganisela. Abadlali ababili abaphambili lapha ukukhanya kwelanga, i-melatonin, kanye ne-serotonin .
- I-Melatonin: Lokhu sikubiza ngokuthi 'i-hormone yokulala'. Lapho indawo iba mnyama futhi ubusuku bufika, umzimba wethu ukhiqiza le hormone eningi. Yilokho okusenza sizizwe silele.
- I-Serotonin: Lokhu sikubiza ngokuthi 'i-hormone yenjabulo.' Kuyasiza ukuphakamisa imizwa yethu, kusinika injabulo, injabulo, namandla.
Manje bheka ubudlelwano phakathi kwalokhu okubili. Lapho ilanga liphuma ekuseni, izinga le-'Melatonin' lomzimba wethu liyehla, kanti izinga le-'Serotonin' lethu liyakhuphuka. Yingakho sizizwa sisha futhi siqaphile ekuseni. Ngesikhathi semvula, lapho isibhakabhaka sigcwele amafu futhi ukukhanya kwelanga kuncipha, kwenzeka okuphambene nalokho. Izinga le-'Serotonin' lomzimba wethu liyehla, bese siqala ukuzwa imiphumela ye-'Melatonin' kakhulu. Umphumela? Sizizwa sivilapha, silele, futhi sidabukile.
Ngisho nemithi ephumelela kakhulu yanamuhla yokucindezeleka, okuyi-'Selective Serotonin Re-uptake Inhibitors (SSRIs), isebenza ngokwenza i-hormone ethi 'Serotonin' ihlale ebuchosheni bethu isikhathi eside.
Ingabe ukwelashwa okulula kungcono kunemithi?
Njengoba ukwehla kwelanga kuyimbangela enkulu yalokhu, abacwaningi baphakamise ukwelashwa okubizwa ngokuthi 'ukwelashwa kokukhanya' njengesixazululo. Lokhu kuhilela ukuveza isiguli ekukhanyeni okufana nokukhanya kwelanga okukhishwa yisibani esiklanyelwe ngokukhethekile imizuzu embalwa ngosuku.
Lokhu kukhanya kuhamba emehlweni ethu kuye ebuchosheni futhi kusiza ukulinganisela ama-hormone i-melatonin ne-serotonin. Ezinye izifundo zithole ukuthi ukwelashwa kokukhanya kunganciphisa izimpawu ze-SAD ngokushesha kunemithi. Ngezinye izikhathi odokotela batusa kokubili ukwelashwa ndawonye, njengoba kungasizana.
Kodwa lokhu kubaluleke kakhulu:Uma unalezi zimpawu, kufanele nakanjani uthintane nodokotela wakho ngaphambi kokuqala noma yikuphi ukuzelapha. Uzokwazi ukuhlonza ngokunembile isimo sakho futhi anqume indlela engcono kakhulu yokwelashwa.
Ubudlelwano phakathi kwezinkathi zelanga nezimvula
Nakuba abantu abaningi bengacabangi kanjalo, ucwaningo seluthole ukuthi inani lokuchayeka elangeni esilitholayo ngesikhathi semvula (ihlobo) lithinta isimo sethu sengqondo ngesikhathi semvula (ebusika) ezinyangeni kamuva.
Imfihlo lapha yi -Vitamin D.
Cabanga ngale ndlela. Uma siphuma elangeni, imisebe ye-ultraviolet (UV) evela elangeni ishaya isikhumba sethu. Isikhumba sethu sibe sesikhiqiza ikhemikhali ebizwa ngokuthi 'i-Cholecalciferol'. Lokhu yikho okuguqulwa kube yi-vitamin D emizimbeni yethu, esibindini nasezinso.
Ngakho-ke uma sichayeka elangeni ekuseni, le 'Cholecalciferol' igcinwa emangqamuzaneni amafutha emizimba yethu. Kufana nokufaka imali ebhange. Bese kuthi, ngesikhathi semvula, lapho ilanga selihambile, imizimba yethu ingasebenzisa le 'Cholecalciferol' egciniwe ukuze yenze inani elidingekayo le-vithamini D. Le vithamini D isiza kakhulu ekugcineni izinga le-'Serotonin' emizimbeni yethu liphezulu.
Kalula nje, ukuthi 'ugcina' kahle kangakanani ukukhanya kwelanga ngesikhathi semvula kungase kunqume ukuthi impilo yakho yengqondo izoba njani ngesikhathi semvula.
Ngakho-ke, yiziphi izinto ongazenza?
Akudingeki uzizwe udabukile futhi unesithukuthezi lapho kufika isizini elandelayo yemvula. Konke kuncike kulokho okwenzayo phakathi nale sizini enelanga. Esikhundleni sokuphuma nje uyozitika elangeni, zama lezi zinto ezilula.
| Isiphakamiso | Okufanele ukwenze kanye nezinzuzo zako |
|---|---|
| Thola ilanga lasekuseni. | Vuka ekuseni kakhulu uphume ngaphandle. Ilanga lingcono kakhulu ngaphambi kuka-9 ekuseni. Ilanga alinamandla kangako ngalesi sikhathi, ngakho-ke ingozi yokulimala kwesikhumba nayo incane. Gwema ukuba selangeni phakathi kuka-11 ekuseni no-2 ntambama. |
| Ukuzivocavoca ngaphandle. | Chitha okungenani imizuzu engama-20 njalo ekuseni ngaphandle wenza okuthile okufana nokuzivocavoca okulula, ukuhamba, ukuzindla, noma ukulima ingadi. Yenza lokhu kube umkhuba. Ukuzivocavoca nokukhanya kwelanga kuzokuphindeka kabili isimo sakho sengqondo. |
| Thatha 'Ikhefu Lelanga' Ngesikhathi Somsebenzi | Uma usebenza ehhovisi, hamba kancane ngaphandle ngesikhathi sekhefu lakho letiye noma lesidlo sasemini. Ukuthola ukukhanya kwelanga okuncane phakathi nosuku kungenza umehluko omkhulu. |
Nakuba lezi zinto zingase zibonakale zilula kakhulu, le mikhuba emincane ingenza lukhulu empilweni yakho yengqondo neyomzimba ngokuhamba kwesikhathi.
Umlayezo Wokuya Nawe Ekhaya
- Ukushintshashintsha kwemizwa yakho nesimo sezulu kungaba uphawu lwesifo esibizwa ngokuthi 'i-Seasonal Affective Disorder (SAD).' Lokhu kuvamile, ungakhathazeki.
- Isizathu esiyinhloko salokhu ukuthi izinga le-'Serotonin' (i-hormone yenjabulo) ebuchosheni liyehla ngenxa yokuntuleka kokukhanya kwelanga.
- Ukukhanya kwelanga kubalulekile esikhumbeni sethu ukuze sikhiqize i-vitamin D. Le vithamini D isiza ukugcina amazinga amahle e-serotonin.
- Ngokuzibeka elangeni lasekuseni ngesikhathi sezulu elikhanyayo, ungakwazi 'ukugcina' i-vitamin D oyidingayo ngesikhathi semvula.
- Uma ukhathazekile ngesimo sakho sengqondo, noma uma uhlala uzizwa ucindezelekile noma udangele, ungalokothi ukushaye indiva. Qiniseka ukuthi ukhuluma nodokotela wakho.
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