I kēia manawa hiki mai nā mahina paʻakikī no nā mea he nui, ke lilo nā lā i mea pōkole loa, ke kaumaha ke lani hina a me ka ʻole o ka lā, a me nā mea anuanu e ʻike ʻole ʻia. Hele a mānoanoa ko mākou ʻano, a nui ka poʻe o mākou e lohi. Akā no kekahi poʻe, hiki i ka hāʻule a me ka hoʻoilo ke loaʻa nā hopena ʻoi aku ka nui ma mua o ka minamina a me ke ʻano maikaʻi ʻole.
Seasonal Affective Disorder (SAD), i ʻike ʻia he blues hoʻoilo, ʻaʻole ia he moemoeā o ka poʻe palaualelo, kaumaha, a ʻoluʻolu ʻole, akā he maʻi kūlohelohe maoli ia e hiki ai ke hoʻopilikia i nā poʻe āpau i kā mākou ʻano.
Pehea e hele ai i nā mahina hoʻoilo lōʻihi - a ʻaʻole hele wale, ʻaʻole e hāʻule i loko o nā polū. Inā ʻeha ʻoe i ka maʻi ʻōpilikia kau a i ʻole manaʻo paha he kaumaha ka ʻike ma waho o ka puka aniani, nui nā ala e puka aku ai i waho o kēia ʻano, a i ʻole e hoʻoliʻiliʻi paha ia. Eia kekahi o lākou.
1. E lawa ka hiamoe a pili i kāu maʻamau o kēlā me kēia lā
E hoʻāʻo e hiamoe i 8 mau hola i kēlā me kēia lā, a ala aʻe a hiamoe i ka manawa like. E kōkua kāu hana i kēlā me kēia lā iā ʻoe e ikaika hou a maʻalahi i nā mea. ʻAʻole hoʻonāukiuki wale nā hana hewa ma ka wā kahiko: hoʻonui lākou i ke kaumaha. ʻO ka ʻoiaʻiʻo ʻo ka lōʻihi o ka hiamoe a me ke ala ala ʻana e hoʻonui i ka pae o melatonin, e pili pū ana me ke kaumaha. Hoʻohui, ʻaihue ia i nā minuke a me nā hola hiki iā ʻoe ke lilo i waho, a ʻo ka hele ʻana i ke ao he mea nui ia no ka poʻe e ʻeha nei i ke kaumaha hoʻoilo. E hāhai i kēia loulou no kekahi mau ʻōlelo aʻoaʻo no ka poʻe me ka pilikia o ka hiamoe.
2. E hoʻopau i ka hoʻāla "ʻoluʻolu"
Inā makemake ʻoe i nā kūlana depressive, ʻoi aku hoʻi i ka hoʻoilo, pono ʻoe e kāpae i ka maʻamau o ka ʻai ʻana i nā mea ʻono. ʻAe, ʻaʻole maʻalahi kēia, no ka mea, ʻo ka hoʻohui ʻana i nā mea ʻono a me nā huahana palaoa e pili ana i nā ʻōnaehana biochemical like me nā lāʻau lapaʻau.
Hoʻomaopopo ʻia ka hoʻonui ʻana o kēia hilinaʻi i ka hoʻoilo: kōkua nā meaʻai a me nā mea inu e hoʻonui i ka ikehu. Eia nō naʻe, ua lilo kēia huhū o ka ikehu i mea pōkole - a ʻike hou ʻoe i kahi haki. Hiki iā ʻoe ke hoʻopiha i ka mālama ʻana i ka ikehu ma nā ʻano ʻē aʻe: ma ka ʻai ʻana i nā haʻahaʻa paʻakikī (e like me ka cereals) a me nā ʻakika maʻalahi maʻalahi (mea kanu a me nā huaʻai). A mai ʻai ʻoe i ka ʻai me nā kuki a i ʻole nā paʻa momona, akā me nā mea kanu hou, nā nati, nā hua. Mālama kēia iā ʻoe mai ka loaʻa ʻana o nā paona ʻē aʻe e hoʻonui ai i kou kaumaha hoʻoilo.
3. E hana i kahi lula e neʻe i ka hiki ke hiki.
Ua hōʻike ʻia nā noiʻi e hiki i ka hoʻoikaika kino ke kōkua i ke kaua ʻana i ke kaumaha hoʻoilo. Hoʻonui ka hoʻoikaika i ka naʻau a hoʻoliʻiliʻi i ke kaumaha, kahi e hana pinepine ai i nā ʻano kaumaha.
Ma ke ala, ʻaʻole pono ʻoe e hele i ka hale hoʻoikaika kino no kēia, ʻoiai ʻoiai ʻo ka hoʻoikaika kino aerobic i waho (ʻoiai ma lalo o kahi ao ʻōuli) ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻana i loko o ka hale. Hiki ke kōkua i ka hele wāwae ʻana, ka holo ʻana, ka heʻe ʻana, ka paheʻe ʻana, a me ke pāʻani ʻana i nā pā hau.
4. ʻAi hou i nā meaʻai momona omega-3
ʻIke nā kānaka ʻepekema i kahi loulou ma waena o ka omega-3 fatici acid deficiencies a me ke kaumaha, ʻoi loa i nā maʻi kū kau. Ua wehewehe ʻia kēia e ka ʻoiaʻiʻo ke kākoʻo nei ʻo omega-3 i ka pae pololei o ka dopamine a me ka serotonin - nā neurotransmitters e pono ai e hakakā i ke kaumaha.
ʻO nā haʻahaʻa serotonin haʻahaʻa ke kuleana no ke kaumaha, ka huhū, a me nā manaʻo suicidal. A hana ʻia ka dopamine i loko o ka lolo i ka pane ʻana i nā manaʻo leʻaleʻa e like me ka meaʻai a i ʻole ka wahine. Ua like kona hopena me ka adrenaline: kōkua ia e ālai i nā ʻano ʻeha like ʻole. ʻAʻole hiki i ko mākou kino ke hana i nā omega-3, no laila pono mākou e kiʻi iā lākou mai ka meaʻai. ʻO nā iʻa momona (mackerel, herring, salmon, sardines, anchovies) nā kumu maikaʻi loa o kēia mau momona momona no ka mea aia nā ʻano "mana" loa: eicosapentaenoic acid (EPA) a me docosahexaenoic acid (DHA). ʻO ka ʻaila flaxseed, hemp a me ka wōnati kekahi ʻano ʻē aʻe o ka omega-3, alpha-linolenic acid (ALA).
5. ʻAi i nā meaʻai i waiwai i ka waikawa folic
Hoʻomaikaʻi ka folic acid i ko mākou ʻano. Manaʻo nā kānaka ʻepekema hiki i ke kino ke hoʻohana iā ia e hana i ke serotonin, kahi hemahema o ia mea, e like me ka mea i ʻōlelo ʻia, pili me ke kaumaha. Loaʻa nā kumu o ka folate i nā ʻōmaʻomaʻo, oatmeal, ʻanoʻano sunflower, ʻalani, lentils, nā pīni ʻōmaʻomaʻo, a me ka soy.
6. E mālama iā ʻoe iho i ka kokoleka pouli
Hōʻike nā haʻawina e hoʻomaikaʻi i ke kokoleka ʻeleʻele (ma ka liʻiliʻi he 70% koko), hoʻomaka ko mākou kino e hoʻohua hou i ka phenylalanine, ʻo ia hoʻi ke kōkua i ka hana ʻana o ka dopamine i loko o ka lolo. E mālama i kahi pā o ke kokoleka ʻeleʻele ma ka lima a ʻai i ʻelua mau ʻāpana - e like me ka pila no kahi ʻano ʻino.
7. ʻO ka minoʻaka pinepine a hoʻolilo manawa me nā hoaaloha
E hoʻomohala i kahi moʻomeheu o ka hilinaʻi iā ʻoe iho: e minoʻaka pinepine, e hana i kahi lewa o ka hauʻoli a me ka ikaika a puni ʻoe, e noʻonoʻo, e heluhelu i nā puke maikaʻi a kamaʻilio pū me nā poʻe maikaʻi !!!!
ʻO ka manawa pinepine, ʻo ka poʻe i ʻike i ka uliuli e hōʻalo i ka launa ʻana me nā poʻe, ʻo nā hoa aloha pū kekahi. Inā ʻoe e hana i kēia, a laila ke hoʻonele nei ʻoe iā ʻoe iho i kahi ala maʻalahi a maikaʻi e hoʻomaha ai: i kahi hui aloha, hoʻomaikaʻi ko mākou ʻano, a hele aku nā polū.