Me pēhea te karo i ngā tohutohu mō te rere i te waka rererangi
Gargi Mallik
·8 min read
He raruraru noa te jet lag mō te tini o te tangata e haereere ana i ngā rohe wā rerekē. Ka puta te mate i te whakararuraru i te huringa circadian tūturu o te tinana, ka ngenge, ka kore moe, ka mamae te upoko, ka pukuriri. Waimarie, he maha ngā rautaki hei ārai i te jet lag me te whai hua i tō haerenga.
Whakatikatikahia tō hōtaka moe
He raru nui pea te jet lag mō ngā kaihaerere, inā koa ko te hunga e haereere ana i ngā rohe wā maha. Ko ngā tohu o te jet lag ko te ngenge, te kore moe, te ānini, me te riri, ka uaua ai te pārekareka ki tō haerenga. Waimarie, he maha ngā huarahi ka taea e koe te whakamahi hei ārai i ngā pānga o te jet lag .
Kia mau te wai
Ko te noho wai i runga i te waka rererangi tētahi o ngā mea tino nui ka taea e koe te mahi hei whakaiti i te jet lag . Ka taea e te maroke te whakanui ake i ngā tohu o te jet lag, nō reira he mea nui kia inu nui i te wai i mua, i te wā, me muri i tō haerenga. Me whakaaro hoki koe ki te whakamahi i te kohu whakamakuku, i te rehu rānei hei pupuri i tō kiri kei maroke rawa i te roanga o te rerenga.
Moe moe
Ko tētahi atu tikanga matua ko te whakarerekē i tō wā moe i mua i te wā. I ngā rā i mua i tō hararei, ngana ki te whakarerekē haere i tō wā moe kia tata atu ki te rohe wā ka toro atu koe. Hei tauira, ki te haere koe mai i te Hononga o Amerika ki Ūropi, ngana ki te moe i te haora i mua atu i ia pō mō ētahi rā i mua i tō haerenga .
Āta karohia te waipiro me te kawheine
He mea pai anō hoki kia kaua e inu me te whakamahi i te kawheine i mua atu, i te wā hoki e haere ana koe. Ka taea e ēnei rongoā e rua te whakararuraru i tō moe, ā, ka uaua hoki te taunga ki tō rohe wā hou. Kia mau tonu te wai, kai i ngā kai māmā, hauora hoki, me te inu nui i te wai.
Totorohia, neke haere hoki
He mea pai kia ara ake koe, kia neke haere i roto i te kāpini, kia totoro rānei tō tinana i roto i tō nohoanga hei pupuri i te rere o te toto i te wā e rere ana, hei whakaiti hoki i te tūponotanga o te mate totohu o te uaua hōhonu (DVT). Ka taea hoki e ngā tōkena kōpeke te āwhina i te whakapai ake i te rere o te toto me te whakaiti i te tūponotanga o te mate DVT.
Kai i ngā kai māmā
Ka taea e ngā kai taumaha te whakangāwari me te ngenge i a koe, no reira ngana ki te kai i ngā kai māmā, hauora i mua atu, i te wā hoki o tō rerenga.
Whakamaherehia tō wā taenga mai
Ngāna kia tae ki tō ūnga i te awatea, i te wā e māmā ake ai te noho mataara me te urutau ki te wā o te rohe.
Whakaarohia he wāhi e tū ai
Ki te taea, me mutu te rere roa ki te wāhi okiokinga kia taunga ai tō tinana ki te rohe wā hou.
Whakamahia he urunga kaki
Ka taea e te urunga kaki te whakangāwari ake i a koe, ā, ka pai ake hoki tō moe i runga i te waka rererangi.
Whakamahia he kopare kanohi me he puru taringa
Ka taea e ēnei te ārai i te mārama me te haruru i runga i te waka rererangi, ka whakararuraru i tō moe, ka kino ake hoki te jet lag.
Kia manawanui
Hoatu he wā ki tō tinana kia urutau ki te rohe wā hou, ā, kaua e akiaki rawa i a koe anō i ngā rā tuatahi o tō haerenga.
Whakamutunga
Hei whakarāpopototanga, he uaua pea te whakarite mō te jet lag mō ngā kaihaerere, engari he maha ngā mea ka taea e koe te mahi hei whakaiti i ōna pānga. Ka taea e koe te āwhina i tō tinana kia urutau ki te rohe wā hou, kia pai hoki tō haerenga me te kore e ngenge, e māuiui rānei mā te whai i ēnei tohutohu a tētahi kaimahi rererangi mātau. Kia nui te wai, kia moe i runga i te waka rererangi, kia whakakorikori tinana i mua i tō haerenga, karohia ngā kai taumaha me te kawhe, whakamahia he urunga kaki me he kopare kanohi, ā, ko te mea nui, kia manawanui ki tō tinana i a ia e urutau ana ki te rohe wā hou. Ka taea e koe te karo i te jet lag me te whakamahi pai i tō hararei me te whakamahere me ēnei tohutohu āwhina.
He pātai nā ngā tūruhi me pēhea te kore e pāngia e te jet lag?
Ngā Pātai Auau
1. He aha ngā tohu o te jet lag?
He āhua moe rangitahi te jet lag nā te haereere i ngā rohe wā maha, ka whakararuraru i te kaupapa ā-roto o tō tinana. He rerekē ngā tohu o te jet lag i runga i te tangata takitahi, te roa o te haerenga, me te maha o ngā rohe wā i haerea, heoi, ko ētahi o ngā tohu noa ko te ngenge me te hiamoe i te awatea Te uaua ki te moe, te ara ake rānei i te pō Te ānini Te pukuriri me te hurihanga o te wairua Ngā raruraru puku pēnei i te mate puku, te korere, te whakapairuaki rānei Te uaua ki te arotahi, te mamae me te pakari o te uaua Te ngaro o te hiahia kai, te nui haere rānei o te hiakai i ngā wā rerekē
2. He aha te rongoā pai rawa atu mō te jet lag?
He maha ngā rongoā ka āwhina i te whakamama i ngā tohumate o te jet lag me te āwhina i tō tinana kia urutau ki te rohe wā hou. Kia kaha te noho makuku. Moe i runga i te waka rererangi. Whakatikatika i tō hōtaka moe. Āta karohia te kawheine me te waipiro. Whakamahia he kopare kanohi me ngā mono taringa. Whakatika, nekeneke haere.
3. Ko tēhea te wā pai ki te rere hei karo i te jet lag?
Ahakoa kāore he wā tino tika hei rere hei ārai i te jet lag, he maha ngā mea hei whakaaroaro. Tuatahi, he mea nui te ahunga o te haere nā te mea he kino ake te jet lag i te wā e rere ana ki te rawhiti nā te mea he wā tōu. Ki te taea, ngana ki te whakarite i tētahi rerenga e haere ana ki te hauauru, nā te mea ka taea e tō tinana te urutau ki te whiwhi wā ngāwari ake.
4. Me pēhea te karo i te jet lag i roto i ngā tamariki nohinohi?
He tino uaua te whakarite mō te jet lag mō ngā tamariki nohinohi nā te mea kua whakararuraruhia ā rātou tauira moe me ā rātou tikanga, ā, ka uaua ake te urutau ki te rohe wā hou. Anei ētahi tohutohu hei āwhina i a rātou ki te karo i te jet lag mō ngā tamariki nohinohi. Whakaritea ā rātou kaupapa moe i mua i te haerenga. Ngāna kia mau tonu ā rātou tikanga o ia rā. Whakamaherehia he wā okiokinga me te wā whakangā. Kia mau tonu te wai ki a rātou. Haere ki waho.
5. He rongoā taiao, he tāpiringa rānei hei āwhina i te ārai i te jet lag, ā, he pēhea te whai huatanga o aua rongoā?
He maha ngā rongoā taiao me ngā tāpiringa hei āwhina i te aukati i te jet lag, i te whakaiti rānei i te jet lag, pērā i te melatonin, te pakiaka valerian, me te tī chamomile. Ka mahi ēnei rongoā mā te āwhina i te whakahaere i ngā huringa moe me te whakaiti i te manukanuka, ka taea te whai wāhi ki te jet lag. Ahakoa e oati ana ētahi kaihaerere ki ēnei rongoā, he rerekē ngā taunakitanga pūtaiao mō tō rātou whai huatanga. He pai ake te kōrero ki tō tākuta i mua i te tango i tētahi tāpiringa, i te hanga rānei i ngā huringa nui ki tō mahinga moe.
Whakaahua Āhuahira: frantic/ Getty Images