Kukhumudwa Kwanyengo, Kodi Kukhumudwa Kwa Zima ndi Chiyani? Zizindikiro ndi Chithandizo

nyengo affective matenda kapena nyengo kusintha maganizondi vuto la kukhumudwa lomwe limadziwika ndi kupsinjika maganizo komwe kumachitika nyengo imodzi kapena zingapo pachaka.

Matendawa amapezeka nthawi zambiri m'dzinja ndi m'nyengo yozizira pamene masiku amafupika komanso kutentha kumatsika.

Ubongo umatha kusintha chifukwa cha kusowa kwa dzuwa m'miyezi yachisanu ndi yophukira, zomwe zingayambitse kuvutika maganizo.

pagulu kukhumudwa m'nyengo yozizira Zizindikiro za matendawa, zomwe zimadziwikanso kuti kupsinjika maganizo, zimakhala zofanana ndi kupsinjika maganizo, ndipo zina zimatha kuchiritsidwa popanda kufunikira kwa mankhwala oletsa kuvutika maganizo.

Kodi Seasonal Depression ndi chiyani?

SAD ndi mtundu wina wa matenda ovutika maganizo omwe amatha kuchitika nyengo ndi nyengo. Nthawi yomweyo "kukhumudwa m'nyengo yozizira” chifukwa nthawi zambiri izi ndi pamene zizindikiro zimawonekera kwambiri.

Kuvutika maganizo kumeneku kumayamba ndi kutha pafupifupi nthawi yomweyo chaka chilichonse.

kukhumudwa kwanyengoAnthu atatu mwa anayi omwe akhudzidwa ndi vutoli ndi amayi. CHISONI chimakhudza anthu kuyambira September mpaka April; Nthawi zazikuluzikulu zimachitika mu Disembala, Januware, ndi February.

Kodi N'chiyani Chimayambitsa Kukhumudwa kwa Zima?

Ofufuza kukhumudwa m'nyengo yoziziraSakudziwa chomwe chimayambitsa, koma ndi mtundu wa vuto lalikulu lachisokonezo. 

kukhumudwa m'nyengo yoziziraNgakhale zifukwa zenizeni za izi sizinadziwikebe, Kuperewera kwa Vitamini D ndipo kusowa kwa kuwala kwa dzuwa kumakhulupirira kuti kumasokoneza mbali ya ubongo, hypothalamus, kuti isagwire ntchito bwino, zomwe zimapangitsa kusokoneza kamvekedwe kake ka circadian.

Pamene rhythm ya circadian yasokonezedwa, melatonin ndipo milingo ya serotonin imakhudzidwa.

Anthu omwe ali ndi vuto la nyengoKomanso, timadzi tambiri totchedwa melatonin tingatuluke, zomwe zimachititsa kuti munthu azigona kwambiri. Kumbali ina, milingo ya serotonin imachepa. Serotonin ndi hormone yomwe imakhudza maganizo ndi chilakolako.

kukhumudwa kwanyengoKukhala mkazi ndikoopsa chifukwa kumakhala kofala kwambiri mwa amayi kuposa amuna.

Kuphatikiza apo, zimadziwika kuti pali chibadwa chotengera mtundu wa kupsinjika maganizo, monga momwe zimakhalira m'mabanja. kukhumudwa m'nyengo yozizira Zimapezeka kwambiri pakati pa anthu omwe amakhala kutali kumpoto kapena kum'mwera kwa equator.

Kodi Zizindikiro za Kukhumudwa kwa Zima ndi Chiyani?

Zizindikiro za nyengo ya kuvutika maganizo zimasiyana munthu ndi munthu. Kawirikawiri, zizindikiro zimatha kuyamba pang'onopang'ono ndikukhala zovuta kwambiri m'miyezi yozizira kwambiri, kuyambira December mpaka February.

Pamene masiku a masika adzuwa ayamba, zimakupangitsani kuti mukhale ochepa.

Anthu omwe akuvutika maganizo m'nyengo yozizirakudziwa kuchepa kwa mphamvu, kuvutika kugona, kutaya chidwi ndi ntchito, kuvutika kuika maganizo, kuvutika maganizo, kuchepa kwa chilakolako chogonana, kusintha kwa chilakolako kapena kulemera kwa thupi - kuledzera kwa shuga ndi chilakolako cha chakudya chamagulu ndi zakudya zina zotonthoza ndizofala kwa anthu omwe ali ndi vutoli.

kukhumudwa m'nyengo yozizira Zingakhale zovuta kuzizindikira. Chizindikiro ndi pamene muyamba kukhala ndi maganizo ovutika maganizo awa.

Kutengeka mtima nthawi zambiri kumayamba mu Seputembala, kumakulirakulira m'miyezi yozizira kwambiri, ndipo kumayamba kutsika mu Marichi kapena Epulo. 

zizindikiro za nyengo yozizira Icho chiri motere:

- Kusakhazikika.

- Kusakondweretsedwa ndi kusakhutira ndi zosangalatsa.

- Kuwonda chifukwa chodya mopambanitsa.

- Kusowa tulo.

- Kusowa mphamvu.

- Kufuna kukhala wekha.

- Kutaya chilakolako chogonana.

-Kukwiya.

-Kupweteka kwa thupi.

- Kusakhudzidwa ndi chilengedwe.

Kodi Mungatani Kuti Muzitha Kuvutika Maganizo Zima?

Kuwona kuwala kwachilengedwe pafupipafupi kumatha kusintha kusinthasintha kwamalingaliro pochepetsa kuchuluka kwa melatonin.

Anthu amene amakhala m’madera amene dzuŵa limaoneka kwa kanthaŵi kochepa angapite kumalo kumene kuli dzuwa.

Kusintha kwina kwa moyo kukhumudwa kwanyengo Zingathandize kulimbana ndi vutoli Kuchita masewera olimbitsa thupi nthawi zonse kumakweza milingo ya serotonin ndikuchepetsa kupsinjika. 

Kusunga chizolowezi chodya, monga kudya zakudya zomanga thupi ndi zomanga thupi, kumawonjezera ma vitamini D ndipo kumachepetsa kutopa.

Kukhala m’mikhalidwe yocheza, kutenga zokonda, kuthera nthaŵi yochuluka ndi banja kapena mabwenzi n’kothekanso. zizindikiro za nyengo yozizira akhoza kuchepetsa.

chithandizo chopepuka

Thandizo lowala ndi njira yodziwika bwino yachilengedwe yomwe imagwiritsidwa ntchito pochiza matenda okhudzana ndi nyengo ndipo imadziwika ndi kugwiritsa ntchito bokosi lowala kuti athe kubwezera kusowa kwa kuwala kwa dzuwa m'miyezi yophukira / yozizira.

Kuwala komwe kumachokera m'bokosi kumakhala kowala nthawi 20 kuposa nyali zamkati zamkati. Ndibwino kuti mugwiritse ntchito m'mawa kwa mphindi pafupifupi 30 mpaka maola awiri pa tsiku.

Ndikoyenera kuti ogwiritsa ntchito ayambe kulandira chithandizo chopepuka miyezi yozizira isanayambike kuti apewe zizindikiro zomwe zingayambike. Komanso, zotsatira zake zimawonedwa pakadutsa milungu ingapo. 

Komabe, chithandizo chopepuka sichingakhale choyenera kwa aliyense. Mwachitsanzo, sizovomerezeka kuti zigwiritsidwe ntchito popanga photosensitizing mankhwala monga antipsychotics ndi phenothiazines.

Zina zomwe zingatheke ndi monga mutu, maso ndi maso ndi maso.

masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kwatsimikiziridwa kuti kumathandizira mitundu yachikhalidwe yakukhumudwa komanso kukhumudwa m'nyengo yozizira Popeza palinso mtundu wina wa kuvutika maganizo, kuchita masewera olimbitsa thupi kungathandize kuchiza matenda ovutika maganizo amenewa.

Gwiritsani ntchito vitamini D yowonjezera

kukhumudwa kwanyengoOdwala omwe ali ndi inu nthawi zambiri amakhala ndi ma vitamin D ochepa.

Asayansi sadziwa chifukwa chake zili choncho, koma kutenga vitamini D yowonjezera kungakuthandizeni kuti mukhale bwino komanso kuthandizira kulimbitsa mafupa ndi kulimbikitsa chitetezo cha mthupi.

Tulukani

Gonani makatani otsegula kuti kuwala kwadzuwa mmawa kukhale. Yendani masana kuti mutenge vitamini D. Yesani kupeza kuwala kwachilengedwe momwe mungathere.

Pezani thandizo

Kupsinjika maganizo, kaya ndi mtundu wanji, kumadzimva kukhala wosungulumwa kwambiri. Mutha kupeza thandizo kuchokera kwa anzanu ndi abale anu ndikufunsani dokotala.

kudya wathanzi

Ngakhale mukufuna kudya zakudya zopatsa mphamvu, maswiti ndi zina zambiri, kudya motere kumakupangitsani kumva kuti mukuipiraipira.

M’malo mwake, muziika maganizo anu pa kudya kopatsa thanzi. Kudya zomanga thupi zambiri zowonda, masamba obiriwira obiriwira ndi nsomba zimasunga mahomoni ndikuwonjezera kuchuluka kwa serotonin.

Pamene mukufuna chakudya ma carbohydrate oyeretsedwa Sankhani ma carbohydrate ovuta m'malo mwake. Pemphani kukhumudwa m'nyengo yozizira Zakudya zomwe zikuyenera kudyedwa ngati…

mapuloteni owonda

Kuwonjezera pa kukhala wolemera mu omega 3, nsomba ya salimoni ndi gwero lalikulu la mapuloteni owonda. Mapuloteni owonda amakhala ndi ma amino acid ambiri omwe amatha kukhudza kwambiri malingaliro.

Mapuloteni owonda amakhalanso gwero lalikulu lamphamvu komanso othandiza kuthana ndi kutopa.

Omega 3 mafuta acids

Zinapezeka kuti anthu omwe ali ndi omega 3 fatty acids ochuluka sangakhale ndi zizindikiro zochepa kapena zochepa za kuvutika maganizo.

Pamilingo yapamwamba kwambiri omega 3 mafuta acids Zomwe zili nazo ndi flaxseed, walnuts, ndi salimoni.

Zipatso

Kusokonezeka maganizoZimawonjezera zizindikiro za kuvutika maganizo ndi kutopa thupi. Mabulosi a Blueberries, raspberries, ndi sitiroberi angathandize kuletsa kutulutsidwa kwa cortisol, mahomoni opangidwa ndi adrenal gland. 

kuchepetsa kudya shuga

Shuga amakupangitsani kukhala osangalala poyamba, koma kafukufuku amasonyeza kuti shuga wambiri ndi omega 3 mafuta acids ochepa amatha kusintha ubongo ndikuuchedwetsa.. 

Kupatsidwa folic acid

Kafukufuku wina wokhudza momwe folic acid imakhudzira ubongo wasonyeza kuti imatha kulimbikitsa maganizo. Pali umboni wina wosonyeza kuti thupi limagwiritsa ntchito kupanga serotonin, neurotransmitter yomwe imakhudza maganizo. 

Kuchuluka kwa masamba obiriwira, oatmeal, njere za mpendadzuwa, malalanje, mphodza, nandolo zamaso akuda ndi soya kupatsidwa folic acid amapezeka.

Vitamini B12

Monga kupatsidwa folic acid, magazi otsika Vitamini B12 milingo imalumikizidwanso ndi kupsinjika maganizo, koma ofufuza satha kupeza umboni wotsimikizirika wa chifukwa chake.

Zakudya za vitamini B 12 zimaphatikizapo ng'ombe yowonda, oyster, nkhanu, nsomba zakutchire, mazira, kanyumba tchizi, yoghurt, mkaka.

Chokoleti chakuda

Ochita nawo kafukufuku wina adapatsidwa chakumwa chosakaniza chokoleti chakuda tsiku lililonse kwa mwezi umodzi.

Zotsatira zinawonetsa kusintha kwakukulu, komwe ochita kafukufuku adagwirizanitsa ndi zinthu zambiri za polyphenol. Polyphenols ndi mtundu wa antioxidant.

Mukakhumudwa, idyani chokoleti chakuda chokhala ndi koko wambiri.

Hindi

Turkey nyama ma amino acid, omwe ndi mankhwala opumula tryptophan ndi melatonin.

Kugwiritsa ntchito mphamvu zochepetsera za Turkey ndi njira yodabwitsa komanso yachilengedwe yothandizira thupi kuchira kuzovuta.

nthochi

ngati turkey nthochi Mulinso tryptophan. Kupatula apo, chakudya chochokera ku shuga wachilengedwe ndi potaziyamu mu nthochi zimathandizira kulimbitsa ubongo.

Magnesium, yomwe imapezekanso mu nthochi, imatha kukonza tulo ndikuchepetsa nkhawa - zizindikiro ziwiri za kupsinjika kwanyengo.