Ngaba wakha waphawula ukuba imvu, imvula yenza njani uzive utyhafile kwaye udiniwe, kodwa usuku olushushu luyakushiya uvuyiswe kwaye unamandla? Ewe, kukho isizathu sesayensi salokhu. Ukubonelela ngokwaneleyo ekukhanyeni kwelanga kuye kwadibaniswa namazinga aphantsi e-melatonin kunye ne-serotonin, isifiso se-carbohydrate, ukufumana ubunzima, nokuphazamiseka kokulala.
Abanye benu baye baqaphela ukuba ufumana ukuguquguquka kwexesha kwimiva yakho, uzive uxinezeleke kuphela kwiinyanga zasebusika.
Jonga kwikhalenda yakho kwaye ngokukhawuleza uza kubona ukuba kutheni. Unyaka ngamnye ngoJuni 21 sifumana i-summer solstice, usuku olude kakhulu lonyaka. Ngexesha lethu elide lokukhanya kwelanga phakathi kwehlobo, akumangalisi ukuba siyavuya ngakumbi ngeli xesha lonyaka. Emva kolu suku, nangona kunjalo, iintsuku ziya kufutshane ukuya kufutshane nobusuku busika ngoDisemba 21, usuku olufutshane. Ingaba yintoni na ingozi ngoko ke abaninzi banokugijima kwiinduli xa iiholide zijikeleza? Nge-serotonin yethu kwizinto ezincinci, ukugxininiswa okongeziweyo kokuphila kwimifanekiso yethu yeholide-epheleleyo kakhulu. Ixesha lezonyango kwi-malaise elide lexesha eliya kuthi lingene kuyo yinkinga yesifo okanye i-SAD.
Iingxaki zexesha elichaphazelekayo elichaphazelekayo
I-SAD ikholelwa ukuba ibangelwa ukuphazamiseka kwisigqirha esivamile somzimba. Ukukhanya okungena ngamehlo kuthonya lesi sigqi. Xa kusemnyama, i-pineal gland ikhiqiza into ebizwa ngokuba yi-melatonin ejongene nokulala esiziva ngayo yonke imihla emva kokuhlwa.
Ukukhanya okungena kwamehlo kusasa kushiya imveliso ye-melatonin. Ngethuba leentsuku ezimfutshane zasebusika, xa abantu bevuka ngaphambi kokuntwela kokusa okanye bangashiyi iiofisi zabo emva kokushona kwelanga, ezi ziqhelo ziqhelekile zingaphazamiseka, zivelise iimpawu ze-SAD.
Kukho ubungqina obudibanisa i-SAD nomlinganiselo ophantsi we-neurotransmitter serotonin.
I-Serotonin yinto enokuziva-entle eyongezwa ngama-anti-depressants ebizwa ngokuba yi-seleotonin reuptake inhibitors (SSRIs). Oku kuncipha kwi- serotonin yokuvelisa kungabangela uxanduva lwezona ezininzi iimpawu ze-SAD, ezifana nokudandatheka kunye nezifiso ze-carbohydrate.
Iimpawu kunye neempawu zengxaki yexesha elichaphazelekayo
Iimpawu ze-SAD zenzeka ngokukhawuleza kunye nokubuyela kweempawu ngamnye ngonyaka kunyaka zasebusika. Ezi zimpawu zihlala zibonakalisa iimpawu zoxinzelelo, kuquka:
- kulala;
- ukwandisa ukondla kunye neemfuno ze-carbohydrate;
- ukutyeba kwakho;
- ukucaphuka;
- ubunzima bezenzo (ngokukodwa ukukhathazeka kokulahlwa), kunye
- umthwalo onzima, okhokelayo kwiingalo okanye emilenzeni.
Ukuxilongwa kweNkcazo yokuThuba kwexesha
Akukho vavanyo lwebhoratri kwi-SAD. Kufunyaniswa ukuba kusekelwe kwimbali yomntu usebenzisa imigaqo echazwe yiNcwadana yokuHlola kunye neSatistim of Disabilities (DSM-IV). I-DSM-IV ayiboni ukuba i-SAD ibe yintlupheko eyahlukileyo. Kunoko, "umcacisi" weNgqungquthela enkulu yoxinzelelo. Ukuze kufumaneke ukuba ngu-SAD umntu kufuneka, okokuqala, ahlangabezane neempendulo ze- Episode Major Depression .
Ubuncinane ubuncinane beempawu ezibhalwe apha ngezantsi kufuneka ukuba zikho ixesha elininzi kwiiveki ezimbini ezandulele.
Ukongezelela, ubuncinane impawu zomntu kufuneka zibe enye yezinto ezimbini zokuqala ezidweliswe. Imoya ecinezelekileyo eyenziwa yimeko yezokwelapha okanye ehambelana nomxholo wokuhlambalaza okanye iholo elalijongene nalo mntu ayiyi kubala.
- Imiva yokudakumba
- Ukulahlekelwa ngumdla kwizinto ebezikunandipha
- Utshintsho kwisondlo okanye ubunzima obungabandakanywa neenguqu zokutya ngokuzithandela ngenjongo yokufumana okanye ukuncipha.
- Ukulala kakhulu okanye kuncinane kakhulu
- Ukuphazamiseka kwengqondo okanye ukulibala.
- Ukukhathala okanye ukulahlekelwa amandla
- Imiva yokungenanto okanye isono esininzi
- Iingxaki ngokugxininisa, ukucinga, okanye ukwenza izigqibo
- Iingcamango zokufa okanye ukuzibulala
Naliphina iimpawu ezinokuthi zichazwe ngcono ngokuxhamla kwabo kwiimeko zonyango, ukusetyenziswa kweziyobisi okanye ukusetyenziswa kotywala okanye intlungu ayiyi kubalwa. Ukongezelela, ingxaki yengqondo, njengengxaki yesifo, kufuneka ilawulwe ngaphandle kwesizathu sempawu.
Ukuba ezi ndlela zifanelekile, ezi zilandelayo ziyimfuneko zizakufuneka zidibaneke ukuze zithole i-speciferential pattern of season:
- Umzekelo wonyaka wokuqalisa nokupheliswa kweziqhelo ezinkulu
- Iziganeko ezibini eziphambili zokudandatheka zidibanisa zonke iinkqubo ezikhankanywe ngasentla kule minyaka mibini edlulileyo ngaphandle kweziphazamiso ezinkulu eziye zenzeka kwezinye iimeko zonyaka
- Umzekelo wobomi obunomdla wokuba uxhaphaze iimeko ezinkulu ezixinzelelekileyo zonyaka
Ulwaphulo lokuKhanya
Ulwaphulo olulula ngokusebenzisa isixhobo esinika ukukhanya okukhanyayo, ukukhanya okumhlophe kuthathwa njengeyona ndlela ifanelekileyo yonyango ye-SAD ngeli xesha.
Ngomhla ka-1998, iqela leengcali ezingama-13 zaseKhanada zanikezela isicwangciso semigaqo-nkqubo yokubambisana ngokubaluleka kwonyango lwe-SAD. Phakathi kwezigqibo:
- Ukuqala "umthamo" wonyango olusetyenziswayo usebenzisa ibhokisi lokukhanyisa i-fluorescent ngu-10,000 lux ngeemitha ezingama-30 ngosuku.
- Ngaphandle koko, iibhokisi ezikhanyayo ezikhupha ii-2,500 lux zifuna iiyure ezimbini zokungcola ngosuku.
- Ulwaphulo lokukhanya lufanele luqalwe kusasa kusasa, ekuvukeni, ukukhulisa impendulo yonyango.
- Ukuphendula ngonyango olulula ngokuqhelekileyo kwenzeka rhoqo ngeveki enye, kodwa ezinye izigulane zingadinga ukuya kwiiveki ezine ukubonisa impendulo.
- Iziphumo eziqhelekileyo zonyango lokukhanya zibandakanya intloko, i-eyestrain, isicupunu kunye nokuphazamiseka, kodwa le miphumo ngokuqhelekileyo ilula kwaye idlulileyo, okanye iyanyamalala ngokunciphisa umthamo wokukhanya.
Ngokutsho kukaDkt. Michael Terman, intloko yeNkqubo yokuThuthukiswa kweNzantyambo kwiYunivesithi yaseColombia-Presbyterian, ukuvumelanisa e-US kukuba ukuphulukiswa kokukhanya okukhanyayo emva kokuvusa ukukhanya, kusetyenziswa umthombo omhlophe wokukhanya okwi-10,000 lux, ngoncedo. Iziyobisi kufuneka zifakwe njengezigulisi kuphela xa unyango olulula lunganele. I-dosage yokukhanya ibaluleke kakhulu, kuba ukuba yenziwe ingalunganga ayinakuvelisa ukuphuculwa, ukuphuculwa kwincinci okanye ukugqithisa kweempawu.
Unyango lweziyobisi
NgoJuni 12, 2006 u- Wellbutrin XL (u- bupropion hydrochloride ) waba ngowokuqala kweziyobisi ezivunywe ngokuthe ngqo kwi-SAD e-US Ukusebenza kwe-Wellbutrin XL ekukhuseleni i-SAD iziqendu zenziwe kwizilingo ezintathu eziyimpumputhe, ezilawulwa yi-placebo kubantu abadala yexinzelelo ephazamisayo ekuwa nasekubusika.
Unyango lwaqala ngoSeptemba ukuya kuNovemba ngexesha, ngaphambi kokuqala kweempawu. Unyango wagqiba ngeveki yokuqala yentwasahlobo. Kule zilingo, ipesenteji yezigulane ezazingenasiphelo ekupheleni kwonyango zaziphezulu kakhulu kulabo base-Wellbutrin XL kunabo bahlala kwindawo. Kuzo zonke izifundo ezintathu ezidibeneyo, isantya esipheleleyo sezigulane ezingadalulwanga ekupheleni kwonyango yayingama-84 ekhulwini kulabo base-Wellbutrin XL, xa kuthelekiswa nama-72 ekhulwini kulabo be-placebo.
Akukho bubungqina obucacileyo obuvela kwizilingo ezingenamsebenzi ukuxhasa ukusetyenziswa kwe-SSRI kunyango lwe-SAD.
Imibuzo yokuzihlola
Isiko soLondolozo lwezendalo (CET), inhlangano engenzi nzuzo ebonelela ngezinto zokufundisa malunga ne-SAD, inikeza imibuzo engabonakaliyo yokuzihlolisisa kwi-site yabo, kunye nezikhokelo zokuchaza, ukukunceda ukuba uncede ukuba ufune ukuba ufuna cebiso. Phakathi kwemibuzo ekhoyo i-AutoPIDS kunye ne-AutoMEQ (eboniswe njengebini; i-AutoPIDS ikukunceda ukuba unqume ukuba unayo impawu ze-SAD kunye nokuba yintoni ixesha lakho lokulala lokulala, kwaye i-AutoSIGH ithatha imeko yakho yangoku yokudandatheka ).
Funda ngakumbi malunga ne-SAD
Unokufunda ukuKhanya ebumnyameni obusika ukuze ufunde iindaba zakutshanje malunga ne-SAD abaphandi beCape-Presbyterian Medical Centre uMichael Terman noJamie Rifkin.Imithombo:
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I-Postolache, iTeodor T. noDan A. Oren. "I-Circadian Phase Shifting, i-Alerting and Antidepressant Impact of Treatment Light." Iikliniki kwiMidlalo yezeMidlalo 24.2 (2005). Xoxani.
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Terman, uMichael. Umbuzo okhawulezayo. I-imeyile kuMlawuli. Oktobha 15 2006.