Ka manawa ma ke kūlohelohe no ke kaumaha: ʻehia ka nui, a no ke aha e hana ai

E hele i waho a kū mālie no kekona hoʻokahi. E ʻike i ka mea a kou mau poʻohiwi e hana ai. No ka nui o nā kānaka, hoʻokuʻu kekahi mea liʻiliʻi i loko o ka minuke mua a ʻelua paha o ka noho ʻana ma waena o nā kumulāʻau, a mauʻu, a he ʻāpana māluhiluhi paha o kahi paka kūlanakauhale. ʻOkoʻa ka mālamalama. ʻAʻole he pale a hōʻailona ke kani. Aia kahi e hoʻomaha ai kou mau maka ʻaʻole he ʻumikūmāwalu ʻiniha mai kou maka aku.

He maoli kēlā hoʻokuʻu, a hiki iā ʻoe ke ana iā ia. Hoʻohaʻahaʻa ka noho ʻana ma waho i ka homona kaumaha nui o ke kino a hoʻomālie i nā ʻāpana ou i mākaukau ʻia i ka lā holoʻokoʻa. ʻO ia kekahi o nā hāmeʻa kaumaha kakaʻikahi ʻaʻohe kumukūʻai, ʻaʻohe pono i kahi polokalamu, a hana ʻo ia inā manaʻoʻiʻo ʻoe iā ia ma mua o kou hoʻomaka ʻole paha.

Makemake mākou e ʻōlelo ʻoiaʻiʻo e pili ana i kona ʻano a me kona ʻano ʻole naʻe. ʻAʻole ke kūlohelohe he lāʻau no kahi kūlana maʻi, a ʻo ka ʻōlelo ʻana i kekahi me ka ʻeha maoli e "hele wāwae" e pae paha he hoʻowahāwahā. ʻAʻole ʻo ia ke ʻano o kēia. E noʻonoʻo iā ia ma ke ʻano he hoʻokomo kūpaʻa, hana liʻiliʻi, a me kahi ʻano mau, hilinaʻi i kou ʻōnaehana holoʻokoʻa i ka maluhia. He kikoʻī kupanaha ka ʻepekema ma ʻaneʻi, a he hoʻoikaika ʻo ia.

Ka mea e hiki maoli ai i ke kino kaumaha ma waho

I kou kaumaha, holo kou kino i kahi ʻano polokalamu pilikia haʻahaʻa. Piʻi ka puʻuwai, paʻa nā ʻiʻo, nānā ka manaʻo no ka mea aʻe e mālama ai. ʻO ka cortisol, ka homona e kōkua i ka holo ʻana o ia polokalamu, noho kiʻekiʻe i ka lōʻihi aku ma mua o kona pono. Ma nā pule a me nā mahina, ʻo ia paila mau ka mea e hoʻomāʻeʻele i ka poʻe.

Kōkua ka noho ʻana ma kahi kūlohelohe e hoʻopio i ka polokalamu. ʻO ka poʻe noiʻi ma ke Kulanui o Michigan, ua hana lākou i nā kānaka e lawe i nā "hoʻomaha kūlohelohe" pōkole he mau manawa o ka pule a ana lākou i ka homona kaumaha ma ko lākou hāʻae, ma mua a ma hope. He akāka ka hāʻule, a ʻaʻole i lōʻihi ka loaʻa ʻana. He iwakālua a kanakolu minuke o ka noho a hele wāwae paha ma kahi i manaʻo me he kūlohelohe lā i hana i ka hāʻule pono loa o ka cortisol. Kapa lākou iā ia he huaʻai kūlohelohe. He liʻiliʻi ka nui. ʻAʻole liʻiliʻi ka hopena.

ʻO kahi kumu e hana ai kēia, ʻo ke noi ʻana o ke kūlohelohe i kahi ʻano nānā ʻoluʻolu aku. Koi kahi alanui paʻahana a he pahu leka piha i kahi nānā ʻoi a hoʻoikaika, ke ʻano e hāʻule ai me he pāka uila lā. Paʻa kahi nānā me nā kumulāʻau a me ka wai a me ka mālamalama e neʻe ana i kou nānā me ka palupalu, me ke kahe ʻole. Kapa ka poʻe loea noʻonoʻo e aʻo ana i kēia he hoʻihoʻi nānā: ʻo ka manaʻo e ʻae nā kūlana kūlohelohe i ka ʻāpana o kou nānā i hana nui ʻia a manaʻo ʻia e hoʻomaha ʻoiai e lawe ana kahi hoihoi palupalu a maʻalahi. Loaʻa i kou nānā māluhiluhi kahi manawa e hoʻopiha hou ai. ʻO ia paha kekahi kumu e hoʻi mai ai ka poʻe mai kahi hele wāwae ma ka paka me ka hiki ke noʻonoʻo akāka aku, ʻaʻole no ka manaʻo maikaʻi wale nō.

Koʻikoʻi kēia no ke kaumaha no ka mea ʻo ka nui o ka manaʻo luhi he māluhiluhi nānā i hoʻohūnā ʻia. Ma ke ʻauinalā, i kou hoʻolilo ʻana i nā hola e koi ana i kou nānā ma luna o nā pale a me nā hoʻoholo, hoʻomaka nā pilikia liʻiliʻi e manaʻo nunui. ʻO ka ʻena, ka huhū wikiwiki, ka manaʻo he nui loa nā mea a pau i ka manawa hoʻokahi, ʻo ka nui o kēlā he ʻōnaehana pau, ʻaʻole he pilikia maoli. ʻO ka hāʻawi ʻana i kou nānā i kahi ʻōmaʻomaʻo e hoʻomaha ai, ʻo ia kekahi o nā ala hāmau e hoʻihoʻi ai i kou ahonui.

Aia kahi papa kino kekahi. Kōkua ka mālamalama o waho e hoʻoponopono i ka uaki o ke kino e mālama i ka hiamoe a me ke ʻano. Hana maʻamau ka hanu lohi a piha iā ia iho i ka wā ʻaʻole ʻoe e kūlou ana ma kahi pākaukau. ʻAʻohe o ia mea e pono i ke akamai. Pono wale ʻoe e noho ma laila.

Ka helu ʻelua hola e pono ai ke ʻike

Inā makemake ʻoe i kahi pahuhopu, hāʻawi ka noiʻi i kahi maikaʻi.

Ua hahai kahi noiʻi nui i paʻi ʻia ma ka puke pai *Scientific Reports* i ka makahiki 2019 i kokoke i 20,000 kānaka ma ʻEnelani. Ua ʻike ʻo ia i kahi palena akāka: ʻo ka poʻe i hoʻolilo ma ka liʻiliʻi loa i 120 minuke o ka pule ma ke kūlohelohe, ʻoi aku ko lākou hiki ke hōʻike i ke olakino maikaʻi a me ke olakino kiʻekiʻe ma mua o ka poʻe i loaʻa ʻole. Ma lalo o ʻelua hola, ʻaʻole hilinaʻi ka pono. Ma laila a ma luna aku, puka mau ʻo ia.

He ʻelua kikoʻī e hana ai i kēia helu he pono maoli ma mua o ka maʻemaʻe wale.

Mua, ʻaʻole koʻikoʻi ke ʻano o kou hiki ʻana i laila. Hoʻokahi hele lōʻihi o ka Lāpule a ʻeono hele pōkole o nā lā pule i hana i ka pono like. ʻAʻole pono ʻoe e kālai i kahi ʻāpana manawa nui ʻaʻohe ou. He ʻumi a ʻumikūmālima minuke ma ʻō a ma ʻaneʻi e hōʻuluʻulu i ka wahi like.

ʻElua, pili ka pono i nā mea a pau. Paʻa ʻo ia no nā mākua ʻelemakule a ʻōpio, no nā kāne a wāhine, no ka poʻe ma nā wahi waiwai a ʻilihune, a no ka poʻe e noho ana me kahi maʻi lōʻihi a kīnā paha. ʻAʻole kēia he pono i mālama ʻia no ka poʻe kino ikaika a makemake i waho.

Ua hoʻomau ka piʻi ʻana o nā pono a hiki i kahi kokoke i 200 a 300 minuke o ka pule, a laila pālahalaha. No laila ʻaʻole pono ʻoe e neʻe i nā mauna. ʻElua a ʻelima hola, i hoʻolaha ʻia e like me kou ola, e uhi i ka hapanui o ka mea hiki i ka ʻepekema ke hoʻohiki.

He aha ka mea e helu ʻia he kūlohelohe

Eia ka ʻāpana e wehe ai i ke kaomi. ʻAʻole ʻōlelo ʻo "kūlohelohe" i kahi paka aupuni he ʻekolu hola mai ka home.

ʻO nā noiʻi i ʻike i kēia mau hopena, nānā lākou i ka hapanui i nā wahi ʻōmaʻomaʻo a uliuli o kēlā me kēia lā. Nā paka kūlanakauhale. Ke ala o kahi ʻauwai. Kahi alanui me nā kumulāʻau makua. Kahi māla kaiāulu. Kahi noho ma lalo o kahi kumulāʻau nui hoʻokahi. He maoli ka noiʻi e pili ana i ka luʻu ulu lāʻau, akā ʻaʻole ʻoe e pono i kahi ulu lāʻau e loaʻa ai ka hapanui o ka pono. Pono ʻoe i kahi e hiki ai i kou mau ʻike ke ʻike i nā mea ola a me ka wahi ākea.

No laila ʻoi aku ka ākea o ka papa kuhikuhi ma mua o kou manaʻo:

• Kahi pōʻai lohe a puni ka paka kokoke loa i kāu hoʻomaha ʻaina awakea
• Ka inu ʻana i kāu kope kakahiaka ma waho ma kahi o ka pākaukau
• Ka hele wāwae ʻāpana o kou huakaʻi ma ke alanui ʻōmaʻomaʻo aku ma kahi o ka mea wikiwiki loa
• Ka noho ʻana ma kapa o ka wai o kēlā me kēia ʻano, he kahawai, he loko, ke kai, he pūnāwai
• Ka mālama ʻana i kekahi mau mea kanu, kahi ipu lānai, kahi lāʻau ʻala o ka papa puka makani, kahi moena lau ʻai

Manaʻo ʻia ka wai e lawe i kahi uku hou. Hoʻohana ka poʻe noiʻi i ka huaʻōlelo wahi uliuli no nā kahawai, loko, ʻauwai, a me ke kahakai, a ua ʻike kahi noiʻi nui o ke Kulanui o Exeter me kahi kokoke i 26,000 kānaka ma ʻEnelani ʻo ka noho kokoke i ke kahakai ua pili me ka olakino noʻonoʻo maikaʻi aku, me ka pono ikaika loa e puka ana no ka poʻe ma nā home loaʻa kālā haʻahaʻa loa. ʻAʻole pono ʻoe e noho kokoke i ke kai e hoʻohana i kēia. He hele wāwae ma kahi ʻauwai, he mau minuke ma kapa o kahi loko, kahi noho kokoke i kahi pūnāwai, ʻo nā mea a pau me ka wai e neʻe ana e mālama maʻamau i ka nānā ma ia ʻano maʻalahi a hoʻomaha.

Pono ka mahiʻai i kāna ʻōlelo ponoʻī. Lawe ʻo ia iā ʻoe i waho, i ka mālamalama o ke ao, e neʻe ana i kou kino, a komo i loko o kahi mea me kona ʻano lohi ponoʻī. ʻO ka poʻe e mahiʻai mau ana, hōʻike maʻamau lākou i ke kaumaha haʻahaʻa aku, a ʻo ia kekahi o nā maʻa mau loa no ka mea huki ʻo ia iā ʻoe i waho ma kāna papa manawa ponoʻī. Aia kekahi mea pono i ka mālama ʻana i nā mea ola i ka wā e manaʻo ʻino ai kou ola ponoʻī. Mālama nā mea kanu i ko lākou wikiwiki ʻoiai ke aha kāu pule e hana ai, a ʻo ka hoʻokō ʻana i ko lākou no kekahi mau minuke hiki ke hoʻokūpaʻa iā ia iho.

Inā paʻakikī maoli ka hele ʻana i waho i kēia manawa, no kou wahi noho, kou olakino, kou kaumaha mālama, ka lā, hana nō naʻe nā mana liʻiliʻi i kekahi mea. He mea kanu hale āu e mālama ai. He puka makani me kahi nānā i kahi kumulāʻau. ʻOiai nā leo a kiʻi paha o ke kūlohelohe he hopena hoʻomālie hiki ke ana ʻia, ʻoiai he liʻiliʻi aku. E hoʻomaka me ka mea i loaʻa maoli iā ʻoe. ʻO ka pili ka mea nui, ʻaʻole he kūlana kūpono loa.

Ka hoʻopaʻa ʻana iā ia

He maʻalahi ka ʻike ʻana e kōkua ke kūlohelohe. ʻO ka hele maoli ʻana i waho i ka lā āu e pono nui ai ka ʻāpana paʻakikī, no ka mea ʻo ia pono ka lā e manaʻo ai ʻoe ʻaʻole hiki iā ʻoe ke hoʻokaʻawale i nā minuke he iwakālua. He mau mea e hoʻonui ai i kona hiki ʻana ke hana.

E hoʻopili iā ia i kahi mea āu e hana mau nei. ʻO nā maʻa e ola, ʻo ia nā mea i hoʻopaʻa ʻia i kahi hana mau. E lawe i kahi kelepona ʻoiai e hele wāwae ana ma waho ma kahi o kou pākaukau. E ʻai i ka ʻaina awakea ma kahi noho. E hele wāwae i ke ala lōʻihi i ke kaʻaahi. ʻAʻole ʻoe e hoʻohui i kahi hana hou, akā e neʻe i kahi hana kahiko i waho.

E hoʻohaʻahaʻa i ka pae me ka manaʻo. Helu ʻia nā minuke he ʻumi. Hiki i kahi kauka ma ʻEnelani i kēia manawa ke hoʻouna pono i nā maʻi i nā hana o waho ma o ka mea a ka NHS e kapa ai he kuhikuhi pilikanaka ʻōmaʻomaʻo, no ka mea pono ka nui haʻahaʻa a mau ka mea e kōkua ai. ʻAe ʻia ʻoe e mālama liʻiliʻi iā ia. ʻOi aku ka liʻiliʻi a maoli ma mua o ka nui a ʻole loa.

E waiho i ke kelepona ma kou ʻeke, ka hapanui. ʻAʻole pono ʻoe e hele me ka hāmeʻa ʻole, akā hiki mai ka ʻāpana hoʻihoʻi mai ka hoʻomaha ʻana o kou nānā, a he paʻakikī kēlā ʻoiai e ʻōpuʻu ana. E hoʻāʻo e hāʻawi i nā minuke mua i ka nānā a hoʻolohe wale ma mua o kou kiʻi ʻana iā ia.

E ʻike i hoʻokahi mea. I kou noho ʻana i waho, e koho i hoʻokahi kikoʻī e ʻike maoli ai. ʻO ke ʻano o kahi kumulāʻau kikoʻī. ʻO ka mahana o ka ea ma kou ʻili. ʻO ke mele o nā manu. Hoʻololi kēia i kahi hele wāwae wikiwiki i kahi mea kokoke i ke ʻano o ka nānā palupalu a hoʻopiha hou a ka noiʻi e kuhikuhi ai, a huki ʻo ia iā ʻoe mai ka pōʻai i loko o kou poʻo.

E hui pū iā ia me kekahi. Hāʻawi kahi hele wāwae kūpaʻa me kahi hoaaloha a kāu keiki paha iā ʻoe i ka nui kūlohelohe a me ka pilina i ka manawa hoʻokahi, a ʻoi aku ka liʻiliʻi o kou hoʻolele iā ia i ka wā e kali ana kekahi.

I ka wā ʻaʻole lawa ke kūlohelohe iā ia iho

Hiki i kahi hele wāwae ma waena o nā kumulāʻau ke wehe i ka ʻoi o kahi lā paʻakikī. Hiki iā ia ke hoʻohaʻahaʻa i ka hāmumu hope o ke kaumaha maʻamau, a i ka manawa lōʻihi hōʻuluʻulu kēlā i kekahi mea e pono ai ka mālama. ʻO ka mea hiki ʻole iā ia ʻo ka mālama ʻana i kahi kūlana maʻi iā ia iho.

Inā ua mau kou ʻano haʻahaʻa a piʻihau no nā pule, inā ke huki nei ʻo ia i kou hiamoe, kou pōloli, kou hana, a i ʻole ka poʻe āu e aloha ai, pono kēlā i ʻoi aku ma mua o kahi maʻa. E kamaʻilio me kahi kauka a loea. Hiki i ke kūlohelohe ke noho pū me ka mālama maoli me ka nani, a he nui nā loea e hoʻoikaika iā ia ma ke ʻano he ʻāpana o kahi hoʻolālā nui aku. ʻAʻole pono ʻo ia ke hoʻolālā holoʻokoʻa i kou kaumaha maoli ʻana.

A inā manaʻo ʻia nā mea he ʻoi aku ma mua o kāu hiki ke hali, e ʻoluʻolu e kiʻi koke i kahi loea a laina pilikia. ʻO ka pono i ia ʻano kōkua ʻaʻole ia he hāʻule o ka makemake a ea hou. He hōʻailona ʻo ia e pono ai ʻoe i ke kōkua ʻaʻole i hana ʻia kahi hele wāwae e hāʻawi.

E noho mau nā kumulāʻau ma hope, e like me ko lākou ʻano i kēia kakahiaka, me ke noi ʻole i kekahi mea iā ʻoe. ʻO ia kahi ʻāpana o ka mea e lilo ai lākou i hoa kūpaʻa. I ka wā āu e mākaukau ai, ʻoiai no nā minuke he ʻumi, he wahi maikaʻi lākou e hoʻomaka ai.

Nā kumu

• Scientific Reports / PubMed Central, Spending at least 120 minutes a week in nature is associated with good health and wellbeing
• Frontiers in Psychology (University of Michigan), Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers
• Cleveland Clinic, How To Reduce Cortisol and Turn Down the Dial on Stress
• ScienceDaily (University of Exeter), Coastal living linked with better mental health
• NHS England, Green social prescribing