Vakadzi vakawanda vanowanzosangana nenguva dzechando blues. Asi kana pane zvinowanzoitika uye zvinoratidzika zvichiitika kakawanda munguva yekudonha nemwedzi yechando, unogona kunge uine chirwere chepfungwa chinokonzera nguva (SAD). Kana izvi zvichiita sewe, usanetseka. SAD yakajairika-uye inoporesa nekubatsirwa kwemazuva emwenje.
Zviratidzo
SAD inokanganisa inofungidzirwa mamiriyoni makumi maviri eAmerica kune zviyero zvakasiyana.
Pakati peizvi, mamiriyoni gumi anononoka kukanganisa muhupenyu hwavo nekuda kwehutano hwepfungwa. Vaya vanogona kunge vakanganiswa neSAD vanosanganisira vana, vechidiki, uye vakadzi. Kutaura zvazviri, 75 kusvika ku80 muzana yevaya vanotambura kubva kuSAD ndivo vakadzi. Kana ukawana chero chezviratidzo izvi panguva yemwedzi yakareba uye inotonhora, inogona kunge iine SAD:
- Kusina simba kunosanganisira kuwedzera kuneta, kuwedzera kwekuda kwekurara uye kushaya simba.
- Kuwedzera kudya, zvinogona kuwedzera kuwedzera uye kuwedzera kudiwa kwehuga uye carbs.
- Kurega kubva kune shamwari neshamwari, matambudziko ehukama, kurasika kwe libido nekuzvidya mwoyo.
- Zvinetso nekuisa pfungwa kana kuisa pfungwa pamhando dzakasiyana dzemabasa kana kuti kubasa.
- Kuwedzera kwezviratidzo zve premenstrual syndrome (PMS) kana kuti premenstrual dysphoric disorder (PMDD).
- Kunzwa kuora mwoyo munguva yekuwa uye yechando.
Kana iwe uchinetseka zvakakomba neSAD, zvakakosha kuti iwe ugamuchire kuongororwa kwezviratidzo zvako kuitira kuti kuongorora kwakakodzera kuitwe.
Nepo zviratidzo zvekunyanya kunetseka zvinoshandiswa kubva mangwanani kusvikira usiku, kuoma kwezviratidzo zveSAD, zvakadai sekuora mwoyo uye kuneta, kuwedzera zuva rose.
Chii Chinokonzera Mazuva Ekunze Matambudziko?
Kwaunogara uri chinhu chinokosha chokufunga nezvazvo: vanhu vanogara kure nechokuchamhembe kweNorthern hemisphere kana munzvimbo dzakadzika kumaodzanyemba kwekumaodzanyemba kwemaodzanyemba vane mikana yekuwana SAD.
Mazuva mashoma masikati uye kuderedzwa kwezuva kune retina kunokonzera SAD. Izvi zvinokonzerwa nokuti kuwedzera kwezuva kunowedzera kushanda kwemuviri we serotonin, neurotransmitter inobatsira kutarisa mafungiro, uye huwandu hwakawedzera hwe melatonin, hormone inorayira kurara uye inogadziriswa. Pamwe chete, uku kuchinja kwemwaka kunokonzera kukanganisa kwepakati pevamwe mune vamwe vanhu.
Kurapa Nechiedza Chiedza
Kana iwe uine SAD, chiremba wako anokwanisa kupa mishonga kana kukuendesa kumurapa. Imwe nzira ndeyekurapa. Chirongwa chinoshandiswa cheSAD, chirwere chemazuva ano chinoshanda kune 60 kusvika ku80 muzana yevarwere, uye vazhinji vanocherechedza kuwedzera kukuru mumazuva mana kusvika mashanu.
Zvimwe mabhokisi mabhokisi, zvakagadzirwa nokuda kwekurapa kwechiedza, zvinogona kutengwa pazvivako zvakawanda zvekutengesa zvekumba uye paIndaneti. Kuti rive rakabudirira, mwenje inofanira kunge ine simba rekuita zvigaro zvuru gumi, iyo yakaenzana neyishanu kusvika makumi maviri iyo inowanzo chiedza mumba mako kana kuhofisi. SAD mwenje inofanira kushandiswa zuva rega rega munguva yepamusoro nguva iyo chirwere ichi chinoitika. Kuti uwane mushonga unoshanda, iwe uchada kugara pamberi pechiedza chako chechiedza kubva pamaminetsi makumi matatu kusvika maawa maviri zuva nezuva.
Iwe uchacherechedza bhokisi rakanyanya, rakanyatsojeka, saka edza kusatarisa zvakananga pairi.
Edza kuverenga, kutarisa TV, kushanda pakombiyuta yako, kana chimwe chinhu chipi zvacho chaungaita uchigara.
Kunyange zvazvo vanhu vakawanda vachida kushandisa marambi avo pavanomuka mangwanani, munogona kuita izvi manheru. Nguva yaunosarudza kuita nguva yako yekuita chirwere chepfungwa chinokonzerwa newe uye nguva yezuva iwe unonzwa kuti inoshanda zvikuru. Iwe unogonawo kuwana zvakakosha kugadzirisa timer yekutengesa kutanga mwenje maawa maviri usati wamuka kuitira kuti utange zuva rezuva richibuda.
Chiedza chekuedza chinogona kukubatsira iwe kurarama hupenyu huzere zvakakwana pakuwa uye munguva yechando, panzvimbo pokungotanga kusvika kusvika gore rinotenderera.
Kuderedza kana kudzivirira SAD Zviratidzo
Aya mazano anotevera anobatsira kune vamwe varwere vanobatwa nehutano hwemagariro echinyakare:
- Idya kudya kwakaderera-mafuta kunosanganisira huwandu hunokwana hweprotini, asi kwete huwandu hwepuroteni. Iwe unofanirwawo kubvisa shuga uye carbs zvakanyanya.
- Vamwe vanoona kutora mavitamini ane magnesium, B yakawanda, nemaminera anobatsira.
- Kubviswa kwe caffeine kunogonawo kubatsira. Yeuka caffeine iri mune sodas yakawanda, kofi, tei, uye chokoti.
- Kuwedzerwa kuwanda kwemaitiro ako ezuva nezuva kunowedzera huwandu hwako hwemadopamines, uyewo simba rako. Nzira dzakajeka dzokuita basa rakawedzerwa muupenyu hwako hwezuva nezuva dzinosanganisira kufamba, kufamba, uye aerobics.
- Kana nyaya yako yeSAD iine unyoro, edza kuwedzera kujekesa mumba mako - siya magetsi panzvimbo pekugara uchivadzora kuti udzikise kushandiswa kwebasa rako. Uye chero nguva yava kunze kwezuva, kushandisa nguva yakawandisa kunze kunowanzobatsira.
Usakanganwa kuona unyanzvi hwehutano hwako kana zviratidzo zveSAD kana kuora mwoyo kuri kukonzera matambudziko muhupenyu hwako hwega kana hwehutano. Mukuwedzera kune chirwere chechiedza, zvose zvinorwisa-depressants nekupa mazano zvinowanzobudirira nzira dzokurapa chirwere chepfungwa chinokonzera nguva.