Yanzu watanni masu wahala suna zuwa ga mutane da yawa, lokacin da kwanaki suka zama gajerun da ba za a iya jurewa ba, sararin sama mai launin toka da rashin rana suna da bakin ciki, kuma sanyi kamar babu makawa. Halin mu ya daɗa ma, kuma yawancinmu muna jin kasala. Amma ga wasu mutane, faɗuwa da hunturu na iya samun mummunan sakamako fiye da rashin son rai da mummunan yanayi.
Ciwon Yanayi na Yanayi (SAD), wanda aka fi sani da blues na lokacin sanyi, ba tatsuniya ba ce ta malalata, baƙin ciki, ko baƙin ciki, amma haƙiƙa, cuta mai haɗari da ke iya shafar kowa da kowa a cikin yanayinmu.
Yadda ake shiga cikin dogon lokacin hunturu - kuma ba wai kawai wucewa ba, ba fada cikin damuwa ba? Idan kun sha wahala daga rikicewar rikicewar yanayi ko jin cewa gani a gefen taga yana damun ku, akwai hanyoyi da yawa don fita daga wannan yanayin, ko aƙalla rage shi! Ga wasu daga cikinsu.
1. Samun wadataccen bacci kuma ka dage da lamuranka na yau da kullun
Yi ƙoƙari ka sami bacci na awa 8 a kowace rana, kuma ka tashi ka je ka kwanta a lokaci guda. Ayyukanku na yau da kullun zasu taimaka muku kuzari kuma kuyi abubuwa cikin sauki. Ketare tsarin mulki ba kawai damuwa bane: suna kara damuwar mutane. Gaskiyar ita ce, dogon bacci da latti suna ƙaruwa matakin melatonin, wanda ke da alaƙa da baƙin ciki. Ari da, yana satar mintoci da awannin da za ku iya ciyarwa a waje, kuma yin tafiya da rana yana da matukar muhimmanci ga mutanen da ke fama da baƙin ciki na hunturu. Bi wannan hanyar don ƙarin nasihu ga waɗanda ke fama da matsalar bacci.
2. Kawar da jarabar “dadi”
Idan kun kasance masu saurin kamuwa da cututtuka, musamman a lokacin hunturu, ya kamata ku kawar da al'adar cin kayan zaki. Ee, wannan ba sauƙi ba ne, saboda jaraba ga kayan zaki da samfuran gari physiologically suna shafar tsarin biochemical iri ɗaya kamar kwayoyi.
Ƙarfafa wannan dogaro a cikin hunturu abin fahimta ne: abinci mai daɗi da abin sha suna taimakawa ƙara matakan kuzari. Koyaya, wannan fashewar kuzarin ya zama na ɗan lokaci-kuma za ku sake jin rauni. Kuna iya cike ajiyar kuzarin ta wasu hanyoyi: ta hanyar cin hadaddun carbohydrates (kamar hatsi) da lafiya mai sauƙin carbohydrates (kayan lambu da 'ya'yan itatuwa). Kuma kada ku sami abin ciye -ciye tare da kukis ko sanduna masu zaki, amma tare da sabbin kayan lambu, kwayoyi, tsaba. Wannan zai hana ku samun ƙarin fam wanda zai ƙara ɓata damuwar ku.
3. Sanya doka domin motsawa gwargwadon iko.
Nazarin ya nuna cewa motsa jiki na iya taimakawa wajen yaƙar damun hunturu. Motsa jiki yana inganta yanayi kuma yana rage damuwa, wanda sau da yawa yakan sanya yanayin damuwa har ma ya zama mai tsanani.
Af, ba lallai bane ku je gidan motsa jiki don wannan, musamman tunda motsa jiki na motsa jiki a waje (koda a ƙarƙashin gajimare) yana da tasiri sau biyu kamar horon cikin gida. Tafiya cikin sauri, gudu, gudun kan kankara, sledding har ma da wasan ƙwallan dusar ƙanƙara na iya taimaka maka jimre da yanayin sanyi.
4. Yawan cin abinci mai wadataccen omega-3
Masana kimiyya suna ganin hanyar haɗi tsakanin raunin acid mai omega-3 da baƙin ciki, musamman rikice-rikicen yanayi. An bayyana wannan ta hanyar gaskiyar cewa omega-3 na tallafawa madaidaicin matakin dopamine da serotonin-neurotransmitters da ake buƙata don yaƙi da baƙin ciki.
Ƙananan matakan serotonin suna da alhakin ɓacin rai, tashin hankali, da son kai. Kuma ana samar da dopamine a cikin kwakwalwa don mayar da martani ga abubuwan jin daɗi kamar abinci ko jima'i. Tasirinsa yayi kama da na adrenaline: yana taimakawa toshe nau'ikan ciwo daban -daban. Jikinmu da kansa ba zai iya samar da omega-3s ba, don haka muna buƙatar samun su daga abinci. Kifi mai (mackerel, herring, salmon, sardines, anchovies) sune mafi kyawun tushen waɗannan acid mai kitse saboda sun ƙunshi mafi “ƙarfi” siffofin: eicosapentaenoic acid (EPA) da docosahexaenoic acid (DHA). Flaxseed, hemp da goro mai suna wadata a cikin wani nau'in omega-3, alpha-linolenic acid (ALA).
5. Ci abinci mai yawan sinadarin folic acid
Folic acid yana inganta yanayin mu. Masana kimiyya sun ba da shawarar cewa jiki na iya amfani da shi don samar da serotonin, rashi wanda, kamar yadda aka ambata, yana da alaƙa da ɓacin rai. Tushen folate sun haɗa da ganye, oatmeal, tsaba na sunflower, lemu, lentil, koren wake, da soya.
6. Bi da kanka ga duhun cakulan
Bincike ya nuna cewa godiya ga cakulan duhu (aƙalla 70% koko), jikin mu yana fara samar da ƙarin phenylalanine, wanda hakan yana ba da gudummawa ga samar da dopamine a cikin kwakwalwa. Ajiye mashaya mafi duhu cakulan a hannu kuma ku ci yanka biyu - kamar kwaya don mummunan yanayi.
7. Murmushi da yawa kuma ku kasance tare da abokai
Ci gaba da al'adun kyakkyawan fata a cikin kanka: murmushi sau da yawa, ƙirƙirar yanayi na fara'a da kuzari a kusa da ku, ku zama masu kirkira, karanta kyawawan wallafe-wallafe da sadarwa tare da mutane masu kyau !!!!
Sau da yawa ba haka ba, waɗanda ke fuskantar laushi suna kauce wa cuɗanya da mutane, har ma da abokai na kud da kud. Idan kunyi haka, to kuna hana kanku hanya mai sauƙi da tasiri don kwancewa: a cikin kamfani mai ƙawance, yanayinmu ya inganta, kuma blues ɗin sun tafi.