Indwara yitwa Depression dore ko ikinyarwanda cyayo cyuzuye gisa n’icyabuze neza, bamwe bayita kwiheba no kwigunga abandi bakayita agahinda gasaze (biva ku gusaga).
Iyi ni imwe mu ndwara z’imitekerereze ikunze gufata abantu bahuye n’ibibazo bikomeye mu buzima bakananirwa kubyakira vuba no kubyihanganira. Mu nkuru zacu twagiye tuvuga ku bimenyetso byayo no ku buryo ivurwa ariko hano noneho tugiye kurebera hamwe uburyo wayirinda.
Ubyange ubyemere, umuti nyawo cyangwa urukingo nyarwo rwa depression si ibinini cyangwa inshinge ahubwo biri muri wowe ubwawe n’uburyo urya, witwara,… Nkuko tugiye kubireba muri iyi nkuru.
Ibyagufasha kwirinda depression
1. Ruhuka usinzire bihagije
Kuruhuka no gusinzira nibwo buryo bwa mbere bwiza bufasha mu guhangana na depression. Nubwo iyo wafashwe na depression bigaragazwa nanone no kubura ibitotsi, kurotaguzwa, kwibagirwa bya buri kanya, ariko nanone gukora ibigufasha kubona ibitotsi ni uburyo bwiza. Amafunguro akungahaye kuri melatonin, kuryama kare kandi ku masaha adahinduka bizagufasha. Ikindi uzakora ni ugufata akazuba byibuze iminota 15 ku munsi kuko kazagufasha kuza gusinzira neza nijoro.
2. Siporo
Siporo ni urukingo ku ndwara zinyuranye noneho ikaba n’akarusho mu kurwanya umunabi ukunda kuranga abafashwe na depression.
Mu gukora siporo si ngombwa ngo wirukanke za marathon, cyangwa ukore siporo ikunaniza cyane.
Ubushakashatsi bugaragaza ko gutwara igare iminota 30 yonyine bihagije gutuma igipimo cya depression kimanuka cyane. Sibyo gusa wakora, wanoga, ukiruka, ugakina umukino ukunda, cg izindi.
3. Igipimo cy’isukari mu maraso
Nubwo bamwe iyo bagize depression bikundira ibiryohereye ariko ubushakashatsi bugaragaza ko isukari nyinshi mu mubiri ituma ibimenyetso bya depression byiyongera dore ko ishobora kugira uruhare mu izamuka rya cortisol ariwo musemburo ugira uruhare mu kugaragara kwa depression.
By’umwihariko mu masaha y’ikigoroba aho kurya ibiryohereye ahubwo wafata ibikungahaye kuri poroteyine nk’amagi,ubunyobwa n’utundi tuntu two guhekenya. Imbuto ziryohera cyane nk’inanasi ukaba uzihagaritse.
4. Rya ibinure byiza
Ibinure byiza bivugwa hano ni ibinure rukomatanyo ariko bituzuye (polyunsaturated fats). Ibyo binure bikaba ari ibizwi nka omega-3
Amafi azwiho kuba isoko nziza y’ibinure bya omega-3 cyane kuruta ibindi byose. Amafi bibonekamo ku gipimo cyiza ni sardines, salmon na trout.
Ibi biboneka kandi mu tubuto duhekenywa n’ibihwagari inzuzi z’ibihaza, ubunyobwa na flaxseed. Tunabisanga kandi mu gifenesi.
5. Gira icyo ukunda ukora
Kugira ikintu ukunda (passion) ni bimwe mu bifasha kuruhuka mu mutwe no gutuza.
Ubushakashatsi bwakozwe na Blue Zone bugaragaza ko abantu bagira ikintu cyabatwaye umutima bakora bagikunze babaho indi myaka 7 barenza ku bandi.
Ikintu ukunda gishobora kuba kubyina, gushushanya, kuririmba, kwandika imivugo, gutembera, kureba film, n’ibindi binyuranye. Uko ubiha umwanya bituma intekerezo zawe zidatana ahubwo zikaruhuka ukanagubwa neza muri wowe.
Hamwe n’ibi wakongeraho meditation no gusenga kuko bifasha roho n’intekerezo kujya mu bwiza gusa.
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Tubafitiye n’ibitabo by’abana iby’ikinyarwanda , igifaransa n’icyongereza . Uramutse wifuza kugurira umwana wawe igitabo watwandikira kuri : sopublishers@gmail.com cyangwa ukaduhamagara kuri : Tel: +250783203433,, +250783399900
