Afotusɛm ntiantia
- Aim for two green hours a week.
- Pocket your phone for the first minutes.
- Pick one detail to truly notice.
Pue kɔ abɔnten na gyina dinn sɛkɛnse kakra. Hwɛ nea wo mmati yɛ. Ma nkurɔfo pii no, biribi ketewa bɔ ahome wɔ sɛkɛnse a edi kan abien anaa abiɛsa a wowɔ nnua, anaa sare, anaa kurow mu turo a abrɛ mpo mu no mu. Hann no yɛ soronko. Nnyigyei no nyɛ sukuukuu anaa amanneɛbɔ. Wʼani wɔ baabi a ɛhome a ɛnyɛ nsateakwaa dunwɔtwe a efi wʼanim.
Saa ahome no yɛ ankasa, na wubetumi akari. Bere a wode wɔ abɔnten no tew nipadua nhyɛso ho nuru titiriw no so na ɛma wo fã horow a na asɔre da mu no yɛ dinn. Eyi yɛ ahokyere nnwinnade kakra a ɛho nka hwee, ɛnhia app, na ɛyɛ adwuma sɛ wugye di ansa na wofi ase anaa wunnye nni mpo.
Nanso yɛpɛ sɛ yɛka nea ɛyɛ ne nea ɛnyɛ ho nokware. Abɔde nyɛ ayaresa ma ɔyare a wɔahyɛ no din, na sɛ woka kyerɛ obi a ɔwɔ yaw ankasa mu sɛ "kɔ nantew" a, ebetumi ato no sɛ wommu no. Ɛnyɛ saa na eyi yɛ. Mmom, hwɛ no sɛ ade a ɛkɔ so na ɛho nka pii a, sɛ wode da no kakra a, ɛsesa wo nhyehyɛe nyinaa kɔ dwoodwoo so. Nyansahu a ɛwɔ ha yɛ pɔtee a ɛyɛ nwonwa, na anibue wom.
Nea ɛba nipadua a ahokyere ahyɛ no ma no ankasa wɔ abɔnten
Bere a ahokyere ahyɛ wo ma no, wo nipadua di amanehunu nhyehyɛe ketewa bi. Koma bɔ kɔ soro, ntini yɛ den, adwene rehwehwɛ ade a edi hɔ a ɛbɛyɛ. Cortisol, ɛhomu hu a ɛboa di saa nhyehyɛe no, da soro bere tenten sen sɛnea ɛsɛ. Adapɛn ne abosome mu no, saa hyew a ɛkɔ so daa no na ɛma nkurɔfo brɛ.
Sɛ wowɔ abɔde mu a, ɛboa dum nhyehyɛe no. Nhwehwɛmufo wɔ University of Michigan maa nkurɔfo gyee "abɔde mu ahome" mpɛn pii dapɛn biara mu, na wɔkarii ahokyere ɛhomu hu no wɔ wɔn ntasuo mu ansa ne akyi. Sianee no daa adi pefee, na ankyɛ ansa na wonyae. Bɛyɛ simma aduonu kosi aduasa a wotena anaa wonantew baabi a ɛte sɛ abɔde no maa cortisol no tew yiye sen biara. Wɔtoo no dum sɛ abɔde aduru. Dodow no sua. Ahokyere a ɛma no nyɛ ade ketewa.
Nea enti a eyi yɛ adwuma no fã ne sɛ abɔde pɛ hwɛ a ɛyɛ brɛoo. Abɔnten a nipa wɔ so anaa email a ayɛ ma no hwehwɛ hwɛ a ɛyɛ nnam na ɛhia mmɔdenbɔ, ɔkwan a ɛsa te sɛ batri. Hwɛ a nnua ne nsu ne hann a ɛrekeka ho wɔ mu no kura wʼadwene brɛoo, a ɛnsa no. Adwennanefo a wɔhwehwɛ eyi mu no frɛ no adwene asan ho: adwene a ɛne sɛ abɔde mma adwene fã a ayɛ adwuma boro so na ɛhwɛ ade pɔtee no home bere a ɔpɛ a ɛyɛ mmerɛw na ɛyɛ brɛoo no fa adwuma no. Wo hwɛ a abrɛ no nya kwan san hyɛ ma. Ɛno yɛ ade baako a enti nkurɔfo fi turo mu nantew ba a wɔtumi dwen yiye, na ɛnyɛ sɛ wɔn ho yɛ wɔn dɛ nko ara.
Eyi ho hia ma ahokyere efisɛ atenka a ɛyɛ sɛ nneɛma adɔɔso dodo no, ɛyɛ adwene a abrɛ a wɔakata so ankasa. Sɛ awia rekɔ tɔ a, bere a wode dɔnhwerew pii ahyɛ wʼadwene so ase wɔ sukuukuu ne gyinaesi so no, ɔhaw nketewa fi ase yɛ akɛse. Abufuw, nea wo bo fuw ntɛm, atenka a ɛyɛ sɛ biribiara dɔɔso dodo bere koro mu, ɛno fã kɛse no yɛ nhyehyɛe a ahwere ahoɔden, na ɛnyɛ amanehunu ankasa. Sɛ woma wʼadwene baabi mono a ɛhome a, ɛyɛ akwan a ɛyɛ dinn no mu baako a wode wo boasetɔ san ba.
Nipadua fã nso wɔ hɔ. Abɔnten hann boa di nipadua dɔn a ɛhwɛ nna ne susuw so. Ahome a ɛyɛ brɛoo na ɛyɛ ma no taa ba no ankasa bere a wonkotow wɔ ɛpono ho. Emu biara nhia nimdeɛ. Mpɛn pii no, ɛsɛ sɛ wowɔ hɔ kɛkɛ.
Dɔnhwerew abien no a ɛho hia sɛ wuhu
Sɛ wopɛ botae a, nhwehwɛmu no de papa bi ma.
Nhwehwɛmu kɛse bi a wotintim wɔ nhoma *Scientific Reports* mu wɔ 2019 mu no dii nkurɔfo bɛyɛ 20,000 akyi wɔ England. Ehui ano hye bi pefee: nkurɔfo a wɔde simma 120 wɔ dapɛn biara mu wɔ abɔde mu no na wɔtumi kaa apɔwmuden pa ne anigye a ɛkorɔn ho asɛm kɛse sen nkurɔfo a wɔannya bi koraa. Sɛ ɛba ase fi dɔnhwerew abien a, mfaso no nyɛ nea wode wo ho to so. Sɛ ɛkɔ dɔnhwerew abien anaa ɛboro so a, ɛdaa adi daa.
Nsɛm abien ma saa dodow yi yɛ nea mfaso wɔ so ankasa na ɛnyɛ nea ɛyɛ fɛ kɛkɛ.
Nea edi kan, sɛnea wonyaa no no nyɛ hwee. Kwantenten baako a wonantew Kwasida anaa abien anan a ɛyɛ tiawa wɔ dapɛn no nnanum mu maa mfaso koro no ara. Ɛho nhia sɛ wode bere kɛse a wunni bɛto nkyɛn. Simma du anaa dunum wɔ ha ne ha boaboa ano kosi baabi koro no ara.
Nea ɛto so abien, mfaso no kaa obiara. Ɛhyɛɛ mmofra ne mpanyimfo ma, mmarima ne mmea ma, nkurɔfo a wɔwɔ mmeae a sika wɔ ne mmeae a sika sua ma, ne nkurɔfo a wɔne ɔyare a ɛkyɛ anaa dɛmdi te mpo ma. Eyi nyɛ akatua a wɔayi ato hɔ ama wɔn a wɔn nipadua yɛ den anaa wɔn a wɔpɛ abɔde mu.
Mfaso no kɔɔ so kɔ soro kosii baabi bɛyɛ simma 200 kosi 300 wɔ dapɛn biara mu, ɛnna ɛgyinaa hɔ. Enti ɛho nhia sɛ wotu kɔ mmepɔw so. Dɔnhwerew abien kosi anum, a wakyekyɛ mu sɛnea ɛfata wʼasetra, kata nea nyansahu betumi ahyɛ bɔ no fã kɛse.
Nea wɔfa no sɛ abɔde
Eyi ne fã a eyi ahokyere no fi so. "Abɔde" nkyerɛ ɔman turo a efi fie kɔ dɔnhwerew abiɛsa.
Nhwehwɛmu a ehuu saa ahokyere yi mpɛn pii no hwɛɛ daa ahabammono ne nsu mmeae. Kurow mu turo. Subon kwan. Abɔnten a nnua a anyini wɔ so. Mpɔtam turo. Akongua a ɛwɔ dua kɛse baako ase. Nhwehwɛmu a ɛfa kwae mu kɔ ho no yɛ ankasa, nanso wunhia kwae sɛ wubenya mfaso no fã kɛse. Wuhia baabi a wʼahonhom betumi ahu nneɛma a nkwa wɔ mu ne baabi a abue.
Enti aduan a wobetumi apaw mu no trɛw sen sɛnea wususuw:
- Twa turo a ɛbɛn wo brɛoo bere a worehome aduan ho
- Nom wʼanɔpa kɔɔfe wɔ abɔnten na ɛnyɛ wɔ ɛpono ho
- Nantew wʼakwantu no fã wɔ abɔnten a ahabammono wɔ so na ɛnyɛ nea ɛyɛ ntɛm sen biara no so
- Tena nsu biara ho, asu, ɔtare, ɛpo, nsuti
- Hwɛ afifide kakra so, abrannaa so kuku, mfɛnsere ho ahaban, atosode bea
Nsu te sɛ nea ɛkura ahoɔden foforo. Nhwehwɛmufo de asɛm "nsu mmeae" di dwuma ma nsubɔnten, atare, subon, ne mpoano, na nhwehwɛmu kɛse bi a University of Exeter yɛɛ a ɛfaa nkurɔfo bɛyɛ 26,000 ho wɔ England no huu sɛ tena a wɔtena bɛn mpoano no fa adwene mu apɔwmuden pa ho, na mfaso a ɛyɛ den sen biara no daa adi wɔ nkurɔfo a wɔn fie hia sen biara mu. Ɛho nhia sɛ wote ɛpo ho ansa na wode di dwuma. Akɔneaba a ɛkɔ subon ho, simma kakra a wotena ɔtare ho, akongua a ɛbɛn nsuti, biribiara a nsu a ɛrekeka wɔ mu no taa kura adwene saa kwan a ɛyɛ mmerɛw na ɛma ho dwo no so.
Turo yɛ a ɛsɛ sɛ wɔbɔ ne ankasa din. Ɛma wupue kɔ abɔnten, kɔ awia hann mu, woma wo nipadua kɔ kabea, na woyɛ biribi a ɛno ankasa nantew brɛoo wɔ mu. Nkurɔfo a wɔyɛ turo daa no taa ka sɛ wɔn ahokyere yɛ kakraa, na ɛyɛ su a ɛkɔ so sen biara no mu baako efisɛ ɛsan twe wo kɔ abɔnten wɔ n'ankasa bere so. Biribi nso wɔ hɔ a mfaso wɔ so wɔ nneɛma a nkwa wɔ mu so hwɛ bere a wʼankasa asetra ayɛ basabasa. Afifide no kɔ so wɔ wɔn ntɛm ɛnnyae nea wo dapɛn reyɛ biara, na sɛ wode wo deɛ to wɔn de so simma kakra a, ɛtumi ma woto wo bo ase.
Sɛ ampa ara abɔnten kɔ yɛ den mprempren a, esiane baabi a wote, wʼapɔwmuden, wʼamamfowhwɛ adesoa, da no ho nti a, nea ɛyɛ ketewa biara da so yɛ biribi. Afifide a wohwɛ so. Mfɛnsere a wuhu dua bi fi mu. Mpo abɔde nnyigyei anaa mfonini wɔ ahodwo a wobetumi akari mu, sɛ ɛsua mpo a. Fi nea ɛwɔ wo nsa mu ankasa ase. Adwene no ne nkitahodi, na ɛnyɛ baabi a ɛyɛ pɛ.
Sɛnea ɛbɛtena hɔ
Sɛ wubehu sɛ abɔde boa no yɛ mmerɛw. Sɛ wobɛpue kɔ abɔnten ampa wɔ da a wuhia no kɛse no na ɛyɛ den, efisɛ ɛno ne da a wote nka sɛ worentumi nnya simma aduonu. Nneɛma kakra ma ɛyɛ sɛ ɛbɛba.
Fa to wʼade a wotaa yɛ so. Su ahodow a ɛkɔ so tena hɔ no ne nea wɔde abɔ wʼade a wotaa yɛ no so. Gye telefon bere a worenantew wɔ abɔnten na ɛnyɛ wɔ wo pono ho. Di awia aduan wɔ akongua so. Nantew kwan tenten kɔ keteke gyinabea. Wonyɛ adwuma foforo, mmom wode tete deɛ no kɔ abɔnten.
Brɛ botae no ase boapa. Simma du yɛ ade. Mprempren ɔduruyɛfo wɔ England betumi de ayarefo akɔ abɔnten dwumadi mu denneennen denam nea NHS frɛ no green social prescribing so, esiane sɛ dodow ketewa a ɛkɔ so daa na ɛboa nti. Wowɔ ho kwan sɛ woma ɛyɛ kakraa. Kakraa a ɛyɛ ankasa kyɛn kɛse a ɛnyɛ da.
Ma telefon no ntra wo kotokuo mu, mpɛn pii. Ɛho nhia sɛ wonni mfiri biara, nanso fã a ɛsan ka wo ho no fi sɛ woma wʼadwene home, na ɛyɛ den sɛ wobɛyɛ saa bere a woreyɛɛ scroll. Sɔ hwɛ sɛ wode simma a edi kan no bɛhwɛ na woatie ade ansa na woadu telefon no so.
Hu ade baako. Bere a wowɔ abɔnten no, paw ade baako a wode bɛhwɛ ankasa. Dua pɔtee bi nsusui. Ɛmframa hyew a ɛwɔ wo were so. Nnomaa nnwom. Eyi dan akɔneaba a ɛyɛ ntɛm yɛ biribi a ɛbɛn hwɛ a ɛyɛ brɛoo na ɛsan hyɛ ma a nhwehwɛmu no kyerɛ no, na ɛtwe wo fi adwene a ɛkɔ so wɔ wo tirim no mu.
Ka obi ho. Akɔneaba a ɛkɔ so a wo ne wʼadamfo anaa wo ba bom yɛ no ma wo abɔde dodow ne nkitahodi bom bere koro mu, na worentwa mu nhyɛ koraa bere a obi retwɛn wo.
Bere a abɔde no nko ara nnɔɔso
Akɔneaba a ɛwɔ nnua mu betumi ayi da a ano yɛ den ano nnaa. Ɛtumi tew ahokyere a ɛtaa wɔ hɔ daa no nnyigyei a ɛwɔ akyiri so, na adapɛn mu no, ɛno boaboa ano yɛ biribi a ɛfata sɛ wɔbɔ ho ban. Nea ɛrentumi nyɛ ankasa ne sɛ ɛno nkutoo besa ɔyare a wɔahyɛ no din.
Sɛ wo su a abrɛ anaa wo dadwen akɔ adapɛn pii, sɛ ɛretwe wo nna, wʼaduan akɔnnɔ, wʼadwuma, anaa nkurɔfo a wodɔ wɔn so a, ɛno fata sen su bi. Ka kyerɛ ɔduruyɛfo anaa ɔdwenebɔdaeni. Abɔde betumi atena ayaresa ankasa nkyɛn fɛfɛɛfɛ, na ɔduruyɛfo pii bɛhyɛ no nkuran sɛ ɛyɛ nhyehyɛe kɛse mu fã baako. Ɛnsɛ sɛ ɛyɛ nhyehyɛe no nyinaa bere a worepere ankasa.
Na sɛ nneɛma yɛ sɛ ɛboro nea wubetumi asoa so da bi a, mesrɛ wo frɛ ɔbenfo anaa amanehunu mu frɛ ntɛm ara. Sɛ wuhia saa mmoa no nyɛ ɛsɛ sɛ ɔpɛ a wonni ahoɔden anaa mframa a edwo a wonnyae. Ɛyɛ nsɛnkyerɛnne sɛ ɛfata sɛ wonya mmoa a akɔneaba nyɛ da na wɔbɔɔ no sɛ ɛmma.
Nnua no bɛda so awɔ hɔ akyi no, sɛnea na ɛte anɔpa yi, a ɛmmisa wo hwee. Ɛno ne nea ɛma wɔyɛ ayɔnkofo a wɔto wɔn bo ase saa no fã. Bere biara a woasiesie wo ho, simma du mpo, wɔyɛ baabi pa a wufi ase.
Nea wɔnam so nya nsɛm yi
- 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