Sseasonal affective disorder, kana SAD (yava kuzivikanwa sekutambudzika kukuru kwekuora mwoyo nemwaka wemwaka), ndiyo mamiriro ezvinhu anowanzoitika panguva yekudonha nemwedzi yechando. Vanhu vane SAD vanowanzova nemanzwiro ekuora mwoyo kana kusava nehanya nezviitiko zvinowanzoitika, pamwe chete nezvimwe zviratidzo, zvakadai sokuneta, kuwedzera kuwedzera, kuchinja mumararamiro ekurara , kusagadzikana, kuzvidya mwoyo , uye kudiwa kwemasipi uye kudya kwekudya.
Kubatsira kugadzirisa zviratidzo zveSAD, kupa mazano nemishonga zvinogona kukurudzirwa. Mukuwedzera, kurapa kwepanyama kunogona kubatsira kuderedza zviratidzo.
Pano tarisa mishonga yemararamiro uye mararamiro emararamiro ayo dzimwe nguva anoshandiswa kwehutano hwemwaka:
1) Chiedza Chirapa
Nokuti kushayikwa kwechiedza kwezuva kunofungidzirwa kuti kunokonzera kukanganisa kwemazuva ega, kurapa kwakanyanya kunorumbidzwa sechirapa chechiitiko ichi. Kurapa kwechiedza kunowanzosanganisira kugara pedyo nechokuita icho chinobudisa chiedza chakajeka che LED (chinonzi "chiedza bhokisi") kwenguva pfupi mangwanani.
Mukuongorora kwegore ra2015 yakabudiswa muChonnrane Database yeChechi Dzokuongorora , vatsvakurudzi vakatsvakurudza zvakadhindwa kuongorora pamusoro pekurapa kwechiedza kuti kudzivirira kushungurudzika kwechando kuwanikwe kuti kushandiswa kwevhenekeri nechiedza chakachena chakajeka kana chiedza chemukati chakaita kuti chiitiko cheSAD chienzaniswe pasina chirapa chechiedza .
Mukutsvaga kwavo, vanyori vekudzidza vakaona kuti dzimwe dzidzo dzinodiwa sezvo hutano hwehuchapupu hwaiva hwakaderera, uye hapana ruzivo rwakapiwa pamigumisiro.
Kuwedzerwa kwekutsvaga kwezuva nekushandisa nguva yakawanda kunze kana kugara pasi pehwindo kunogonawo kubatsira vamwe vanhu vane zvirwere zvepfungwa zvinokonzera nguva, maererano neAmerican Psychiatric Association.
2) Vitamin D
Kusvika iye zvino, zvidzidzo zvishomanana zvakaedza kubudirira kwezvokudya zvinowedzera muhutano hwemwaka wenguva yechirwere chepfungwa.
Kuongororwa kwekutsvakurudza kwakambobudiswa kwakawanikwa kuti mazana e-vitamin D akakwirira akabatanidzwa nekuora mwoyo. Mishonga yemakliniki, zvisinei, haisati yawana kuti vitamini D inobatsira pane zviratidzo zvekushaya kwepfungwa panguva.
Chidzidzo chakabudiswa muBCC Research Notes , somuenzaniso, wakaongorora migumisiro yemazuva ose e vitamin D kana placebo mune vashandi vezvehutano vane zviratidzo zveSAD uye vakawana kusakosha kwevhitamin D pane zviratidzo.
3) Kudya
Muchikoro chekufambisa chakabudiswa muna 2016, vatsvakurudzi vakawana kuti chiyero chevanhu vane chirwere chepfungwa chinokonzerwa nemwaka pakati peFinnish yemiriwo chaive chakapamhikidzwa kanomwe kupfuura muchizvarwa chevanhu vose. Uyezve, mune imwe chipatara yeDutch, chiyero chezvirimwa pakati peavo vane chirwere chepfungwa chinokonzera nguva yakawanda katatu kupfuura kupfuura vanhu vakawanda.
4) Kushungurudzika Mazano ekugadzirisa
Kushungurudzika kwekutambudzika kune imwe nzira yekusarudzwa kwepanyama yenguva yechirwere chepfungwa, maererano neNational Institutes of Health. Zvechokwadi, zvidzidzo zvinoratidza kuti kusagadzikana kusingaperi kunogona kuwedzera njodzi yako yekuora mwoyo kunetseka.
Mukuwedzera pakugadzirisa zvinokonzera kushungurudzika kwako, unogona kufunga nezvekugara uchiita maitiro ekuderedza kushushikana kufanana ne yoga, kufungisisa , mifananidzo yakatungamirirwa, uye kufambira mberi kwemaviri kusununguka.
The Takeaway
Kunyange zvazvo dzimwe nzira dzokurapa dzemuviri dzinogona kubatsira kugadzirisa zviratidzo zvako, zvimwe zvirwere (zvakadai sekutaura kurapwa, mishonga, kana mararamiro emararamiro) zvinogona kudiwa kuitira kuti ugadzirise zvakanaka chirwere ichi.
Kana uri kutarisana nezviratidzo zvekushaya chirwere chepfungwa nenguva, zvakakosha kushanda nehutano hwehutano mukugadzira chirongwa chekurapa panzvimbo pokuzvibata iwe pachako kana kunonoka kurapwa.
Sources:
> Frandsen TB, Pareek M, Hansen JP, Nielsen CT. Vitamin D supplementation pakurapwa kwezviratidzo zvepakati pemazuva ezvehutano hwehutano hwehutano: hutachiona hwemapfumi hunokonzerwa nemaitiro e-controlledbo. BMC Res Notes. 2014 Aug 14; 7: 528.
> Meesters ANR, Maukonen M, Partonen T, et al. Kune Huri Ukama pakati peVargararian uye Seasonal Affective Disorder? A Pilot Study. Neuropsychobiology. 2016; 74 (4): 202-206.
> Nussbaumer B, Kaminski-Hartenthaler A, Forneris CA, et al. Chiedza chechiedza chekudzivirira nguva yehutano hwepfungwa. Cochrane Database Syst Rev. 2015 Nov 8; (11): CD011269.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.