Kodi Nyali Zadzuwa Zimakwezadi Mizimu Yanu Ndikuthandizani Kusokonezeka Kwa Nyengo?

Zamkati

• Kodi nyali yadzuwa ndi chiyani?
• Nyali ya dzuwa imagwiritsa ntchito
• Nyali yadzuwa yamavuto obwera chifukwa cha nyengo (SAD)
• Nyali ya dzuwa yovutika maganizo
• Nyali ya dzuwa yamavuto akugona
• Nyali ya dzuwa ya matenda a dementia
• Maganizo olakwika pazogwiritsa ntchito nyali za dzuwa
• Mavuto azaumoyo
• Momwe mungagwiritsire ntchito
• Komwe mungagule
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi nyali yadzuwa ndi chiyani?

Nyali ya dzuwa, yomwe imadziwikanso kuti nyali ya SAD kapena bokosi loyatsa, ndi kuwala kwapadera komwe kumatsanzira kuwala kwakunja. Mankhwala opatsirana, omwe nthawi zina amatchedwa kuwala kwa mankhwala, ndi mankhwala othandiza pa matenda a nyengo (SAD).

SAD ndi mtundu wa kukhumudwa komwe kumachitika nthawi yophukira komanso nthawi yozizira pomwe kuli dzuwa lochepa.

Kuwala kwa nyali ya dzuwa kumakhulupirira kuti kumakhudza serotonin ndi melatonin. Mankhwalawa amathandiza kuchepetsa kugona kwanu ndikudzuka. Serotonin imathandizanso kuchepetsa nkhawa ndikusintha malingaliro. Magulu otsika a serotonin amalumikizidwa ndi kukhumudwa.

Nyali ya dzuwa imagwiritsa ntchito

Nyali ya dzuwa imagwiritsidwa ntchito kwambiri pochiza SAD, koma mankhwala opepuka amagwiritsidwanso ntchito kuthana ndi mavuto ena, kuphatikiza:

• kukhumudwa
• mavuto ogona
• matenda amisala

Werengani kuti mudziwe zambiri za izi komanso momwe nyali zadzuwa zingathandizire.

Nyali yadzuwa yamavuto obwera chifukwa cha nyengo (SAD)

SAD ndi mtundu wa kukhumudwa komwe kumayamba ndikutha pafupifupi nthawi yomweyo chaka chilichonse masiku akakhala ofupika. Anthu omwe amakhala kumpoto kwenikweni kwa equator ali pachiwopsezo chachikulu kuposa omwe amakhala nyengo yotentha.

SAD imatha kuyambitsa matenda ofooketsa, monga kukhumudwa nthawi zambiri masana, mphamvu zochepa, komanso malingaliro ofuna kudzipha. Kugona mopitirira muyeso ndi kunenepa ndizizindikiro za SAD.

Kukhala pansi patsogolo pa nyali ya dzuwa mkati mwa ola loyamba lodzuka tsiku lililonse kumatha kusintha zizindikilo za SAD m'masiku ochepa mpaka milungu ingapo.

Zomwe zapezeka kuti zotsatirazi zitha kuwoneka mwachangu mphindi 20 pagawo loyamba. Popeza mankhwala opepuka amagwirira ntchito mwachangu komanso osakhala ndi zotsatirapo zochepa, nthawi zambiri amakhala njira yoyamba yothandizira SAD, m'malo mopewera kupsinjika.

Malinga ndi kafukufuku, kuwunika pang'ono kumawoneka kuti kumapangitsa ntchito ya serotonin komanso kupanga melatonin, komwe kumathandizira kukomoka ndikuthandizira kubwezeretsa mayendedwe a circadian kuti agone bwino.

Nyali ya dzuwa yovutika maganizo

Mankhwala ochepetsa nthawi zina amagwiritsidwa ntchito pochiza mitundu ina yazovuta zomwe sizingachitike. Kugwiritsa ntchito mankhwala opepuka omwe amagwiritsidwa ntchito paokha kapena pophatikiza ndi mankhwala opatsirana pogonana adapeza kuti njira zonsezi zinali zopindulitsa.

Ophunzira nawo adagawika m'magulu atatu:

• gulu limodzi lidalandira mankhwala opepuka ndi mapiritsi a placebo
• gulu limodzi lidalandira chida chowunikira cha placebo komanso mankhwala opatsirana
• gulu limodzi lidalandira mankhwala ochepetsa nkhawa komanso opepuka

Ofufuzawo adapeza kuti mankhwala opepuka, akagwiritsidwa ntchito paokha kapena kuphatikiza ndi antidepressant, amatha kuthana ndi zofooka poyerekeza ndi placebo.

Nyali ya dzuwa yamavuto akugona

Chithandizo chowala chowala ndichithandizo chothandiza pakusokonezeka kwakutulo.

Zovuta zina zakugona, jet lag, ndi ntchito yosinthana zimatha kukhumudwitsa thupi lanu. Iyi ndi "wotchi yathupi" yamkati yomwe imakuthandizani kukhala atcheru masana ndikugona usiku.

Nyimbo ya thupi lanu ikamakwiya, imatha kuyambitsa tulo komanso kutopa kwambiri. Ikhozanso kusokoneza luso lanu logwira ntchito.

Kuwonetsedwa ndi kuwala kochokera ku nyali yadzuwa nthawi zina kumatha kuthandizira kulumikizana ndi nyimbo zanu za circadian ndikusintha nthawi yanu yogona ndi nthawi.

Nyali ya dzuwa ya matenda a dementia

apeza kuti mankhwala opepuka amatha kuthandiza kuthana ndi zovuta zakugona zokhudzana ndi matenda a Alzheimer's and dementia.

Zovuta zakugona ndizofala kwa anthu omwe ali ndi vuto la misala ndipo nthawi zambiri zimayambitsa kusokonezeka ndi kukhumudwa. Mankhwala opepuka amatha kukonza izi.

Mphamvu yamankhwala ochepetsa komanso kugwiritsa ntchito njira zowunikira maola 24 m'malo operekera chisamaliro zikuwunikidwanso. Malinga ndi kafukufuku waposachedwa, kusakwanira kwa kuwala kwamphamvu masana kumatha kusokoneza thanzi komanso thanzi la anthu omwe ali ndi vuto la misala.

Maganizo olakwika pazogwiritsa ntchito nyali za dzuwa

Ndikofunika kuzindikira kuti nyali zadzuwa zowotchera khungu ndi zomwe zimagwiritsidwa ntchito pochiza matenda akhungu sizofanana ndi zomwe zimagwiritsidwa ntchito pa SAD ndi zina zomwe zatchulidwa munkhaniyi.

Nyali za dzuwa zomwe zimagwiritsidwa ntchito pa SAD zimasefa kwambiri kapena kuwala konse kwa ultraviolet (UV). Kugwiritsa ntchito nyali yolakwika kumatha kuwononga maso anu ndikupanga zovuta zina.

Mtundu wa nyali zadzuwa zomwe zimagwiritsidwa ntchito pochiza SAD sizingakupangitseni khungu kapena kukulitsa kuchuluka kwa vitamini D.

Mavuto azaumoyo

Nyali za dzuwa nthawi zambiri zimawoneka ngati zotetezeka chifukwa sizipereka ma radiation a UV. Ngati zotulukapo zimachitika, nthawi zambiri zimakhala zofatsa ndipo zimatha zokha patangopita masiku ochepa.

Zotsatira zoyipa zingaphatikizepo:

• mutu
• maso
• nseru

Mutha kuthana ndi zovuta zanu mwakukhala kutali ndi nyali ya dzuwa, kapena kuchepetsa nthawi yomwe mumakhala patsogolo pa nyali ya dzuwa.

Anthu ena amatha kukhala ndi chidwi ndi kuwala chifukwa cha matenda ena, monga macular degeneration, lupus, kapena connective tishu.

Mankhwala opatsirana amathanso kuyambitsa vuto lamankhwala mwa anthu omwe ali ndi vuto losinthasintha zochitika. Lankhulani ndi dokotala musanagwiritse ntchito nyali ya dzuwa ngati muli ndi izi.

Momwe mungagwiritsire ntchito

Kuti mupeze zotsatira zabwino kuchokera ku nyali ya dzuwa, kuwalako kuyenera kulowa m'maso mwanu molunjika. Maso anu ayenera kukhala otseguka, koma muyenera kupewa kuyang'anitsitsa kuunikako.

Morning ndi nthawi yabwino kugwiritsa ntchito nyali yadzuwa ngati mankhwala ochepa, malinga ndi chipatala cha Cleveland.

Nyali yadzuwa yokhala ndi mphamvu ya 10,000 lux ikulimbikitsidwa kwa SAD. Ndipafupifupi 9,900 lux kuposa magetsi wamba apanyumba.

Mphamvu zosiyanasiyana zilipo ndipo nthawi yomwe muyenera kugwiritsa ntchito patsogolo pa nyali ya dzuwa imadalira kukula kwake. Umu ndi momwe mungagwiritsire ntchito nyali ya dzuwa pazotsatira zabwino:

• Ikani nyali ya dzuwa patebulo kapena padesiki mainchesi 16 mpaka 24 kutali ndi nkhope yanu.
• Ikani nyali yadzuwa madigiri 30 pamwamba.
• Musayang'ane molunjika pa kuwalako.
• Khalani patsogolo pa nyali yadzuwa kwa mphindi 20 mpaka 30 kapena nthawi yomwe wopanga kapena dokotala walimbikitsa.
• Yesetsani kugwiritsa ntchito nyali ya dzuwa nthawi yomweyo tsiku lililonse.

Komwe mungagule

Mutha kugula nyali zadzuwa m'masitolo ogulitsa ndi pa intaneti popanda mankhwala. Mtengo wapakati wa nyali ya dzuwa ndi pafupifupi $ 150, koma mtengo umasiyanasiyana kutengera wogulitsa, mtundu, komanso mphamvu.

Onani nyali izi zikupezeka pa Amazon.

Sankhani nyali yomwe imagwiritsa ntchito kuwala koyera kuti mupeze zotsatira zabwino.

Kutenga

Kugwiritsa ntchito nyali yadzuwa nthawi zonse kumatha kuthandizira kusintha malingaliro anu ndi zizindikiritso zina za SAD. Lankhulani ndi dokotala musanagwiritse ntchito ndipo nthawi zonse muzitsatira malangizo a wopanga.