He aha te Whakahaere Pūngao? Te Whāinga, Ngā Tikanga & Ngā Hua

Ko te whakahaere pūngao te mahi whakamahi i ngā rautaki hauora hei aro ki ngā pēhanga me ngā wero o te ao. Whakaarohia he hanga i tētahi kete taputapu o ngā pūkenga hei āwhina i a koe ki te whakahaere i ngā āhuatanga uaua me te kore e pōuri. Ka taea e ēnei tikanga te whakaiti i te pānga tinana me te pānga aronganui o te pūngao ki tō tinana me tō hinengaro.

Inā ako koe i te whakahaere pūngao whai hua, kei te ako koe i tō pūnaha io me pēhea te noho marino i ngā wā uaua. Kāore tēnei e pā ana ki te whakakore i te pūngao katoa – he mea e kore e taea, ā, ehara i te mea hauora. Engari, e pā ana ki te urupare ki te pūngao i ngā huarahi e tiaki ana i tō oranga me te āwhina i a koe kia tere te ora.

He aha te take e mahia ai te whakahaere pūngao?

Ka āwhina te whakahaere pūngao ki te tiaki i tō tinana me tō hinengaro mai i ngā pānga kino o te pūngao mau tonu. Inā ka mau tonu te pūngao, ka taea e ia te whakangaro i tō pūnaha ārai mate, te whakanui i tō pēhanga toto, me te whakanui i tō tūponotanga ki te mate ngākau, te mate huka, me te pōuri.

Kāore tō tinana i hangaia kia noho i roto i te aratau “whawhai, rere rānei” mō ngā wā roa. Ka waipuke te pūngao mau tonu i tō pūnaha ki ngā homoni pēnei i te cortisol me te adrenaline, he mea whai hua i ngā wā poto engari he paitini inā kei te noho tonu. Ka āwhina te whakahaere pūngao whai hua ki te tautuhi anō i tēnei pūnaha.

I tua atu i te hauora tinana, ka whakapai ake te whakahaere i te pūngao i ō whanaungatanga, te mahi i te mahi, me te kounga o te oranga. Ka kite koe i a koe e moe pai ana, e whakaaro mārama ana, me te pōti ana i te mana whakahaere i ō wheako o ia rā.

He aha te tikanga mō te whakahaere pūngao?

Kei roto i te whakahaere pūngao te tautuhi i ō whakaoho pūngao me te whakamahi i ngā tikanga motuhake hei whakahaere i tō urupare. Ko te tikanga ka tīmata ki te mōhiotanga – te mōhio inā kei te pūngao koe me te aha te take.

Koinei ngā mahi matua e whai ana te nuinga o te tangata inā hanga ana i tā rātou mahi whakahaere pūngao:

1. Whakaarohia ō pūtake pūngao me ngā tohu whakatūpato wawe
2. Kōwhiria ngā tikanga whakaheke pūngao e hāngai ana ki tō oranga me ō hiahia
3. Whakamahia ēnei tikanga i ngā wā katoa, kaua ko ngā wā pūngao anake
4. Aroturukihia ō ahunga whakamua me te whakatika i tō huarahi i te mea e tika ana
5. Hangaia he pūnaha tautoko o te hunga e mārama ana ki ō whāinga

Ko te mea nui ko te rite tonu, kaua ko te tino tika. Ahakoa ngā mahi iti, i ngā wā katoa, ka taea te hanga i ngā whakapainga nui ki te āhua e whakahaere ana koe i te pūngao i roto i te wā.

Me pēhea te whakarite mō tō haerenga whakahaere pūngao?

Ko te whakarite mō te whakahaere pūngao whai hua ka tīmata me te whakaaroaro pono mō ō taumata pūngao o nāianei me ngā tauira whakahaere. Whakamahia te wā ki te mōhio i te wā e tino pōuri ana koe me ngā āhuatanga e kaha ana ki te whakaoho i tō urupare pūngao.

Tīmata mā te pupuri i tētahi rārangi pūngao māmā mō te wiki. Tuhia i te wā e pūngao ana koe, he aha te mea e pā ana, me te āhua o tō urupare. Ka āwhina tēnei i a koe ki te tautuhi i ngā tauira kāore pea koe i mōhio i mua.

Whakaritea ngā tūmanako tūturu mō koe. Ko te whakahaere pūngao he pūkenga e whanake ana i roto i te wā, pērā i te ako ki te tākaro i tētahi taputapu. Kāore koe e tūmanako ki te whai i te piana i roto i te wiki, ā, he rite tonu te pānga ki te whakahaere i te pūngao.

Whakaarohia tō hōtaka me te kōwhiri i ngā tikanga e hāngai ana ki tō oranga. Ki te kore koe e whai rima meneti i te ata, kaua e whakapau ki ngā huihuinga whakaaroaro mō te haora. Tīmata iti me te hanga haere.

Me pēhea te whakatinana i ngā tikanga whakahaere pūngao whai hua?

Ko te whakahaere pūngao whai hua e whakakotahi ana i ngā rautaki whakawātea tonu me ngā huringa oranga wā roa. Ko ngā tikanga tere e āwhina ana i a koe ki te whakahaere i te pūngao i te wā, i te wā e hanga ana ngā mahi haere tonu i tō kaha whānui.

Mō te whakawātea pūngao tonu, whakamātauhia ēnei tikanga e hāngai ana ki te taunakitanga:

• Ngā mahi manawa hōhonu (te manawa 4-7-8, te manawa pouaka rānei)
• Whakangāwari uaua haere tonu
• Ngā mahi whakaaroaro poto, ngā mahi tūāpapa rānei
• Te neke tinana pēnei i te hikoi, te totoro rānei
• Te waea atu ki tētahi hoa, whānau rānei e whakawhirinaki ana koe

E whai hua ana ēnei tikanga nā te mea ka whakahohe i tō pūnaha io pararawa, e whakamārie ana i tō urupare ki te pēhanga, ā, ka āwhina i te whakahoki i te taurite ki tō tinana.

Mō te whakahaere pēhanga wā-roa, arotahi ki te hanga i ngā tikanga ka mau tonu:

• Te whakakori tinana i ngā wā katoa (ahakoa te 20-30 meneti hikoi ia rā ka āwhina)
• He hōtaka moe e mau ana, 7-9 hāora i ia pō
• Ngā tauira kai hauora me ngā kai taurite
• Ngā pūkenga whakahaere wā me te whakatakoto rohe
• Ngā hononga pāpori i ngā wā katoa me te tautoko
• Ngā mahi whakangahau, ngā mahi rānei e hari ai koe

Ko te whakakotahitanga o ngā taputapu ohorere me ngā tikanga wā-roa ka hanga i tētahi huarahi whānui e pai ana ki a koe i ngā momo āhuatanga rerekē.

He aha te huarahi pai ki te whakahaere pēhanga?

Ko te huarahi pai ki te whakahaere pēhanga ko tētahi e hāngai ana ki tō āhua, tō oranga, me ngā mea e pēhi ana i a koe. Ko te mea e tino whai hua ana mō tō hoa kāore pea e pai ki a koe, ā, he mea noa noa iho tēnā.

E whakaatu ana te rangahau ko te whakakotahi i ngā tikanga maha ka whai hua ake i te whakawhirinaki ki tētahi tikanga anake. Whakaarohia me te mea he taputapu rerekē āu mō ngā āhuatanga rerekē - ka whakamahi pea koe i ngā mahi manawa mō te āwangawanga ohorere, te whakakori tinana i ngā wā katoa mō te pēhanga e haere tonu ana, me ngā pūkenga whakahaere wā mō te pēhanga mahi.

Ko te nuinga o te hunga angitu ka whakamahi i te whakakotahitanga o ngā tikanga hinengaro-tinana (pēnei i te whakaaroaro, te yoga rānei), ngā mahi tinana (te whakakori tinana, te kanikani rānei), ngā huarahi auaha (te toi, te waiata, te tuhi rānei), me te tautoko pāpori (ngā hoa, te whānau, ngā rōpū tautoko rānei).

He mea nui ake te rite i te kaha. Ko te whakangungu i te whakahaere i te ahotea mo te 10 meneti i ia ra ka pai ake i nga wa o te haora roa ina kua nui rawa atu koe.

He aha nga mea morearea mo te whakahaere ahotea kino?

He maha nga mea ka uaua ake te whakahaere i te ahotea, a, ma te mohio ki enei ka awhina koe ki te whakatika i a raatau. He maha nga tangata e pa ana ki nga wero na te mea kei tua atu i o raatau mana.

Ko nga mea morearea noa ka raru i te whakahaere ahotea ko:

• Nga mate hauora mau tonu e whakaputa ana i te ahotea tinana tonu
• Te kore pumau o te putea, te kore ranei o te mahi
• Te kore tautoko hapori, te noho wehe ranei
• Te hitori o te whara, o nga raruraru awangawanga ranei
• Nga ahuatanga tino pai, nga tumanako ranei kaore i te pono
• Nga tikanga moe kino, nga raruraru moe ranei
• Te whakamahi matū hei tikanga whakahaere

Ma te mohio ki o mea morearea whaiaro ka awhina koe ki te hanga i tetahi huarahi whai hua ake ki te whakahaere ahotea. Mena kei te pa atu koe ki nga mea morearea maha, whakaarohia te mahi tahi me tetahi kaiwhakarato hauora, he kaiwhakatakoto whakaaro ranei ka taea te awhina i a koe ki te whakawhanake i nga rautaki e pa ana ki to ahuatanga.

He pai ake te aro ki te aukati, ki te rongoa ranei i te ahotea?

Ko te huarahi tino whai hua e whakakotahi ana i nga rautaki aukati me te rongoa. Ka awhina te aukati i a koe ki te karo i te ahotea kore, i te wa e awhina ana nga tikanga rongoa i a koe ki te whakahaere i te ahotea kaore e taea te karo.

Ko nga rautaki aukati e aro ana ki te hanga i te oranga e whakaiti ana i te ahotea. Kei roto i tenei ko te whakatakoto i nga rohe hauora, te whakahaere i to wa, te pupuri i nga hononga pai, me te tiaki i to hauora tinana.

Ka uru mai nga rautaki rongoa ina kua pa ana koe ki te ahotea. Koinei nga tikanga e whakamahia ana e koe hei whakamarie i to punaha io, hei whakawātea i tō hinengaro, me te whakahoki i tō tauritenga kare-ā-roto.

Whakaarohia te ārai hei hanga i tētahi tūāpapa kaha, ā, ko ngā tikanga rongoā he taputapu ohorere. He mea nui te rua mō te whakahaere pūngao whānui.

He aha ngā raruraru ka puta mai i te kore e pai te whakahaere pūngao?

Ki te kore e pai te whakahaere pūngao i te wā, ka puta he raruraru hauora tinana me te hinengaro. Kāore i hangaia tō tinana ki te whakahaere i te pūngao tonu, ā, ka piki haere ngā pānga.

Ngā raruraru tinana mai i te pūngao roa, ko:

• Te pēhanga toto tiketike me te piki ake o te tūponotanga o te mate ngākau
• Te pūnaha ārai mate ngoikore e puta ai te mate auau
• Ngā raruraru kūnatu pērā i te whewhe puku, te IBS rānei
• Ngā mamae mahunga roa me te pūhihi uaua
• Ngā raruraru moe me te ngenge roa
• Te pikinga, te hekenga rānei o te taumaha nā te kai i te pūngao, te huringa rānei o te hiahia kai

Ngā raruraru hinengaro me te kare-ā-roto ka puta tahi ana me ngā tohu tinana. Ka pā kaha ēnei ki tō oranga o ia rā me ō whanaungatanga.

Ngā raruraru hinengaro, ko:

• Ngā raruraru āwangawanga, ngā whakaeke pāniko rānei
• Te pōuri me ngā raruraru ā-wairua
• Te uaua ki te arotahi, ki te whakatau rānei
• Te piki ake o te riri me ngā tautohetohe whanaungatanga
• Te wehenga i te hapori me te noho mokemoke
• Te whakamahi matū hei tikanga whakahaere kore hauora

Ko te rongo pai, ka pai ake te nuinga o ēnei raruraru ki ngā tikanga whakahaere pūngao tika me te tautoko ngaio ina hiahiatia.

He aha ngā painga ka puta mai i te whakahaere pūngao whai hua?

Ko te whakahaere pūngao whai hua ka huri pai i tō oranga katoa, i ngā huarahi pea e kore e whakaarohia e koe. Ka toro atu ngā painga i tua atu i te noho marino i ngā wā uaua.

Ngā painga tinana ka puta i roto i ngā wiki o te mahi tonu:

• Te whakaheke i te pēhanga toto me te whakaiti i te tūponotanga o te mate ngākau
• He kaha ake te pūnaha ārai mate me te iti ake o ngā mate
• He pai ake te moe me te nui ake o te pūngao
• Te whakaiti i te mamae mau tonu me te pōngū o ngā uaua
• Te whakapai ake i te nakunaku me te whakahaere i te hiahia
• Te whakahaere i te taumaha hauora

He maha ngā wā ka puta ngā painga hinengaro me ngā painga aronganui i te taha o ngā whakapainga tinana, e hanga ana i te huringa pai o te oranga.

Kei roto i ngā painga hinengaro:

• Te whakapai ake i te āhua me te pūmautanga aronganui
• He pai ake te arotahi me ngā pūkenga whakatau whakatau
• Te whakanui ake i te māia ki te whakahaere i ngā wero
• He kaha ake ngā hononga me ngā pūkenga whakawhitiwhiti kōrero
• Te nui ake o te mana whakahaere i tō oranga
• Te whakarei ake i te auahatanga me ngā pūkenga whakaoti rapanga

E tika ana kia hanga ngā painga nei ki runga i a rātou anō, e hanga ana i te huringa whakarunga i te wā e arataki ana te whakahaere pai ake i te ahotea ki te whakapai ake i te hauora whānui, e māmā ake ai te whakahaere i te ahotea ā muri ake nei.

Āhea au e kite ai i te tākuta mō te whakahaere ahotea?

Me whakaaro koe ki te rapu awhina ngaio i te wā e tīmata ana te ahotea ki te pokanoa ki tō oranga o ia rā, ki ō hononga, ki tō hauora tinana rānei. Ehara tēnei i te tohu o te ngoikore - he tohu mohio tēnei e hiahia ana ētahi āhuatanga ki te tautoko atu.

Rapua te aratohu ngaio mēnā kei te pā ki a koe:

• Te āwangawanga tonu, ngā whakaeke pāniku rānei
• Te pōuri, ngā whakaaro rānei mō te whara i a koe anō
• Te whakamahi i ngā matū hei whakahaere i te ahotea
• Ngā tohu tinana pēnei i te mamae o te uma, te mamae nui o te upoko, ngā raruraru nakunaku rānei
• Te uaua ki te moe mō te neke atu i te wiki
• Ngā raruraru hononga nā te urupare ahotea
• Te kore e taea te mahi i te mahi, i te kāinga rānei

Ka taea e te kaiwhakarato hauora te āwhina i te whakatau mēnā he hononga ō tohu ahotea ki tētahi āhuatanga kei raro iho pēnei i te mate āwangawanga, te pōuri, te tauritenga taiaki rānei. Ka taea hoki e rātou te hono atu ki a koe ki ngā kaiwhakatakoto whakaaro, ngā kaiwhakaora, ngā hōtaka whakahaere ahotea rānei.

Kaua e tatari kia tae ra ano koe ki te raru i mua i te rapu awhina. Ko te wawaotanga wawe ka arahi ki nga hua pai ake, ka aukati i te ahotea mai i te whakawhanaketanga ki nga raru hauora nui ake.

Nga patai e pā ana ki te whakahaere ahotea

Q.1 He whai hua te whakahaere ahotea mo nga mate manukanuka?

Ae, he tino whai hua nga tikanga whakahaere ahotea mo te whakahaere i nga mate manukanuka, ahakoa he pai ake te mahi hei waahanga o te mahere maimoatanga whanui. He maha nga tikanga ano e awhina ana i te ahotea whanui - penei i te manawa hohonu, te aroaro, me te korikori tinana i nga wa katoa - ka taea te whakaiti i nga tohu manukanuka.

Heoi, he maha nga wa e hiahia ana nga mate manukanuka ki te tautoko atu mai i nga tohunga hauora hinengaro. Ko te rongoa, ina koa ko te rongoa whanonga-hinengaro (CBT), i honoa ki nga tikanga whakahaere ahotea, te ahua nei he tino whai hua mo te whakahaere manukanuka mo te wa roa.

Q.2 Na te ngoikore o te whakahaere ahotea e puta ai te mate tinana?

Ka taea e te ahotea mau tonu te whai waahi ki te mate tinana, ahakoa ehara i te mea ko te mea anake e uru ana. Ki te noho te ahotea i te teitei mo nga wa roa, ka ngoikore to punaha aukati me te whakanui i te mumura puta noa i to tinana.

Ma tenei ka kaha ake koe ki nga mate, te mate ngakau, te mate huka, nga raru o te nakunaku, me nga ahuatanga autoimmune. Ahakoa ko te ahotea anake e kore e puta enei mate, ka waiho hei take nui, ina koa ka honoa ki te hiahia ira, ki etahi atu mea morearea ranei.

Q.3 E hia te roa ki te kite i nga hua mai i te whakahaere ahotea?

Ka taea e koe te rongo i nga painga tonu mai i nga tikanga whakahaere ahotea, ina koa ko nga mahi manawa me te neke tinana. Ka taea e enei te whakamarie i to punaha io i roto i nga meneti o te mahi.

Mō ngā painga mō te wā roa pēnei i te moe pai ake, te pūmautanga o te ngākau, me te whakaiti i ngā tohu tinana, ka kite te nuinga o te tangata i ngā huringa i roto i te 2-4 wiki o te whakangungu tonu. Ko ngā painga nui o te oranga e tipu ana i roto i te 2-3 marama o te whakangungu whakahaere i te pēhanga.

Q.4 Ka taea e te whakahaere i te pēhanga te whakakapi i te rongoā mō ngā āhuatanga e pā ana ki te pēhanga?

He tino kaha ngā tikanga whakahaere i te pēhanga, engari kaua e whakakapi i ngā rongoā kua tohua me te kore e kōrero ki tō tākuta. He maha ngā tāngata e kite ana ko te whakakotahi i te whakahaere i te pēhanga me te rongoā tika ka whai hua pai.

Mō ētahi tāngata e ngā tohu ngawari e pā ana ki te pēhanga, ka nui pea ngā huringa o te oranga me te whakahaere i te pēhanga. Ko ētahi atu me ngā āhuatanga kaha ake pea e hiahia ana ki te rongoā me ngā tikanga whakahaere i te pēhanga. Ka taea e tō tākuta te āwhina i a koe ki te whakatau i te huarahi pai mō tō āhuatanga motuhake.

Q.5 He aha te rerekētanga i waenga i te whakahaere i te pēhanga me te whakangā?

Ko te whakangā he wāhanga noa iho o te whakahaere whānui i te pēhanga. Ahakoa e āwhina ana ngā tikanga whakangā i a koe ki te whakamārie i te wā, kei roto i te whakahaere i te pēhanga te whānuitanga o ngā rautaki mō te whakahaere i ngā wero o te oranga.

Ko te whakahaere whai hua i te pēhanga e whakakotahi ana i ngā tikanga whakangā me ngā pūkenga whai hua pēnei i te whakahaere i te wā, te whakatakoto rohe, te whakaoti rapanga, me te hanga i te manahau. E pā ana ki te waihanga i tētahi oranga katoa e tautoko ana i tō kaha ki te whakahaere i te pēhanga, kaua ko te kimi i ngā huarahi ki te whakangā i te wā kua pōuri kē koe.