Deɛ Enti a Wo Ho Brɛ Wo Daa: Nneɛma a Ɛtaa Yɛ Mu Nnyinasoɔ, ne Deɛ Ɛboa

Wonyane a na wo ho abrɛ wo dada. Wotwe wo ho fa awia mu, wokan nnɔnhwerew a aka ma woakɔ da, woda wo nnɔnhwerew, na wonyane bio a wo ho abrɛ wo. Sɛ saa na wo bra teɛ seesei a, adeɛ a edi kan a ɛsɛ sɛ wuhu ne sɛ wonyɛ mmerɛ na wonyɛ atorosɛm nso. Brɛ a edi w'akyi no yɛ nneɛma a ɛtaa ma nnipa kɔ ɔyaresafoɔ nkyɛn no mu baako, na bere biara ɛwɔ ne nnyinaso.

Deɛ ɛhaw no ne sɛ ne nnyinaso ntaa nyɛ ade baako pɛ. Brɛ ne baabi a kakraa biara a ɛsesaw fi wo nnawɔtwe mu no taa boa ano. Asɛmpa no ahintaw wɔ saa nokwasɛm korɔ no ara mu. Sɛ nneɛma nketenkete pii retwe w'ahoɔden a, ɛnde nsiesie nketenkete pii betumi aboaboa ano ayɛ nsakraeɛ ankasa.

Momma yɛnkɔ deɛ ɛtaa yɛ nnyinaso no so.

Mpɛn pii ɛfi nna so, nanso ɛnyɛ sɛnea wobesusu no

Mmuaeɛ a ɛda adi ne sɛ wonna a ɛdɔɔso. Ɛtɔ da bi a ɛyɛ nokware. Nanso nnipa a wɔn ho abrɛ wɔn pii da mpa so nnɔnhwerew awotwe nanso wonyane a wonni ahoɔden. Asɛm no nyɛ nna no dodoɔ bere nyinaa. Ɛyɛ ne su.

Nneɛma a ɛtaa de saa ba a wɔmfa wɔn ani nsi so no mu baako ne sleep apnea, yare bi a wo home gyae na ɛhyɛ ase bere a anadwo no rekɔ a wunhu. Ebia worenkae sɛ wonyane, nanso wo nipadua no nkɔ nna a emu dɔ a ɛsiesie wo ho mu da. Ɔham kɛse, ahome a ɛyɛ den anadwo, anaa hokafoɔ a wahu sɛ wugyae home no yɛ nneɛma a ɛsɛ sɛ woka kyerɛ ɔyaresafoɔ. Ɛtaa ba, na wotumi sa ho yare yiye.

Nneɛma a ɛkum nna mu papayɛ a ɛyɛ mmerɛ nso ho hia. Caffeine tumi tena wo nipadua mu kɔsi nnɔnhwerew nson, enti awia kɔɔfe tumi sɛe nna a wubenya saa anadwo no komm. Nsa yɛ nnaadaa wɔ ɛkwan foforɔ so: ɛboa wo ma woda, na afei ɛma wopa nna a emu dɔ no mu, enti wunyane a wo ho abrɛ wo wɔ anadwo a edi mu nyinaa akyi. Na mfonini ahomatrɛw a wohwɛ anadwo dwoam no piapia w'amene sɛ ɛnkɔ so nyɛ hare bere a wopɛ sɛ ɛdwo.

Sɛ nipadua no na ɛyɛ nnyinaso a

Etɔ da bi a brɛ yɛ nsɛnkyerɛnne sɛ biribi a ɛfa nipadua ho hia adwene. Nneɛma a ɛtaa ba kakraa:

• Dadeɛ a esua (Low iron). Sɛ dadeɛ ho yɛ kakraa wɔ mogya mu a, wo mogya soa mframa pa kɔ wo honam mu nnawa mu kakraa, na deɛ efi mu ba ne brɛ, mmerɛ, ne ahome a ɛyɛ den ntɛm. Ɛtaa ba kɛse wɔ nnipa a wɔn bra kɔ pii.
• Thyroid haw. Thyroid a ɛnyɛ adwuma yiye no ma wo nipadua mu nneyɛe nyinaa kɔ brɛoo, na mpɛn pii ɛde brɛ ba a awɔ ka ho, adwene mu basabasa, anaa mu duru mu nsakraeɛ.
• Vitamin B12 anaa vitamin D a esua. Mmienu nyinaa tumi ma woyɛ basaa, ɛtɔ da bi ɛka nsɛnkyerɛnne afoforɔ ho te sɛ wɛnwɛnwɛn anaa adwene mu hyew.
• Mogya mu asikyire nhyehyɛeɛ. Sɛ woforo fi asikyire soro kɔ fam ntɛmntɛm da mu nyinaa a, ɛyɛ ɛkwan a ɛma ahoɔden tew.

Wuntumi nhwɛ nhunu saa nneɛma yi wɔ asɛm bi mu, na ɛnsɛ sɛ wobɔ mmɔden nso. Asɛm no ne sɛ ɛwɔ hɔ, ɛtaa ba, na mogya nhwehwɛmu a ɛyɛ tiawa betumi ahu emu dodoɔ. Sɛ wo brɛ no yɛ den a, eyi ne nea ɔyaresafoɔ betumi ahwɛ ankasa.

Sɛ adwene no na ɛyɛ nnyinaso a

Nea NHS ka no pefee ni: adwene mu nnyinaso a ɛma brɛ no taa ba sen nea ɛfa nipadua ho. Ebetumi ayɛ den sɛ wobɛte, efisɛ ɛte sɛnea wo nipadua no na haw no wɔ. Nanso adwennwene, ɛhu, adwene mu hyew, ne awerɛhow nyinaa twe ahoɔden tee, na mpɛn pii ɛsɛe wo nna nso, na ɛno ma biribiara yɛ bɔne kɛse.

Sɛ w'adwene asɛe na woayɛ basaa na wunni ahoɔden bere bi a, saa brɛ no betumi de asɛm a emu yɛ duru aba ase. Adeyɛ a wahweree nnansa yi, adwuma a ɛrekum wo, bere tenten a wodwennwene daa. Eyinom mu biara nyɛ suban mu mfomso, na emu biara nyɛ nea ɛsɛ sɛ wo nko ara faakwan mu.

Kasakasa ɔyaresa te sɛ afotuo anaa adwene mu nneyɛe ɔyaresa (cognitive behavioral therapy) betumi aboa ankasa wɔ brɛ a ɛfa adwennwene, ehu, anaa adwene mu hyew ho. Saa ara nso na sɛ woka sɛnea nneɛma akɔ ankasa kyerɛ obi a wode wo ho to no so no boa. Sɛ brɛ no ba a duru bi a ɛrennyae ka ho a, yɛsrɛ wo, kɔ ɔbenfoɔ nkyɛn. Ɛno nyɛ deɛ etwa toɔ. Ɛyɛ nneɛma a ɛyɛ adwuma kɛse wɔ saa nhwɛsoɔ yi nyinaa mu baako.

Nsiesie nketenkete a ɛyɛ adwuma ankasa

Bere a woresiesie mfonini kɛse no mu no, wonim nneɛma kakraa a ɛyɛ daa a ɛboa. Yi baako anaa mmienu. Wonhia ne nyinaa pɛprɛko.

1. Di wo nnuan wɔ bere a ɛkɔ so daa. NHS kyerɛ sɛ di nnuan a ɛkɔ so ne nnuan nketenkete a ɛyɛ ahooden mma wo bere biara nnɔnhwerew abiɛsa kosi anan sen sɛ wubedidi kɛse bere bi. Ɛma w'ahoɔden ankɔ soro na ansan amma fam.
2. Keka wo ho, bere a wo ho brɛ wo mpo. Ɛyɛ sɛnea ɛkɔ akyirikyiri, nanso apɔmuden a ɛkɔ so daa ma wunya ahoɔden pii bere kɔ, ɛnyɛ kakra. Nantew a ɛyɛ simma 15 baako mpo ma ahoɔden ntɛm ara.
3. Nom nsuo kakra. Nsuo a esua wo nipadua mu nko ara betumi ama w'adwene ayɛ hyew na w'ahoɔden atew. Ɛtɔ da bi a nsuo kuruwa baako ne ano aduru ankasa.
4. Bɔ wo nna a wɔrekɔ da ho ban. Twa caffeine to a awia atwam, ma nsa nyɛ kakra, na ma wo ho bere a mfonini nni mu ansa na woakɔ da.
5. Bɔ mmɔden sɛ wobɛda na woanyane bere koro daa. Nhyehyɛeɛ a ɛkɔ so daa boa wo nipadua ma ɛhu bere a ɛsɛ sɛ ɛdum ne bere a ɛsɛ sɛ ɛsan ba.

Yɛ brɛoo wɔ wo ho ho wɔ ha. Botae no nyɛ nhyehyɛeɛ a edi mu. Ɛyɛ kakra anaa mmienu a wode si baabi na wuhu nea ɛsakra. Sɛ wowɔ yare bi anaa woanyinsɛn a, bisa wo ɔyaresafoɔ ansa na woaka apɔmuden adwuma pii ho, na ma wɔmmoa wo na woahyɛ aseɛ wɔ mmrɛ a ɛfata so.

Bere a ɛsɛ sɛ wogyae nsusuwii na wokɔhwɛ

Nkagyae a emu da hɔ a ɛsɛ sɛ woso mu wɔ hɔ. NHS tu fo sɛ sɛ wo ho abrɛ wo daa kɔ boro nnawɔtwe anan a, bere aso sɛ wokɔhwɛ ɔyaresafoɔ sɛnea wobesi pi anaa wɔbeyi ayaresabea nnyinaso afi mu. Brɛ a ɛka nsɛnkyerɛnne afoforɔ ho, mu duru nsakraeɛ a wunhu ho asɛm, ahome a ɛyɛ den, anaa adwene mu hyew a ɛnnyae no fata nkɔmmɔbɔ ntɛm sen akyiri.

Sɛ wokɔhwɛ a, ɛnyɛ deɛ ɛtra so. Ɛyɛ ɛkwan a wonam so hu sɛ ɛsɛ sɛ wosesa wo su kakra, woyɛ ayaresa tiawa bi, anaa wonya kwan ara kwa sɛ wobɛhome sen sɛnea woama wo ho kwan. Woasoa eyi bere bi. Ɛnsɛ sɛ wokɔ so soa no wo nko ara, na ɛnsɛ sɛ wonam ɔpɛ ahoɔden nko ara so siesie. Anammɔn ankasa a edi hɔ no taa yɛ sɛ woka kyerɛ obi, na woma no boa wo ma wuhu baabi a kakra no fi.

Nnyinaso

• NHS, Self-help tips to fight tiredness
• NHS, Why am I tired all the time?
• Centers for Disease Control and Prevention, Adult Activity: An Overview