{"id":93020,"date":"2026-01-20T16:28:00","date_gmt":"2026-01-20T16:28:00","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=93020"},"modified":"2026-01-20T16:28:01","modified_gmt":"2026-01-20T16:28:01","slug":"lumino-terapija-2","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=93020&lang=lv","title":{"rendered":"Lumino terapija"},"content":{"rendered":"\n\n<h2 class=\"wp-block-heading\"><strong>Lumino terapija<\/strong><\/h2>\n\n\n<p>\u0160aj\u0101 lap\u0101 atrad\u012bsiet inform\u0101ciju par gaismas terapiju (SAD Light), kas attiecas uz <strong>sezon\u0101lo afekt\u012bvo trauc\u0113jumu<\/strong> \u0101rst\u0113\u0161anu; paz\u012bstams ar\u012b k\u0101 <em>sezon\u0101ls garast\u0101vok\u013ca trauc\u0113jums<\/em>, <em>depres\u012bvs trauc\u0113jums<\/em>, <em>ziemas depresija<\/em>, <em>ziemas melanholija<\/em>, <em>janv\u0101ra melanholija<\/em>, <em>vasaras depresija<\/em> vai <em>sezon\u0101la depresija<\/em>.<\/p>\n\n\n<p>Gaismas terapija ir ieteicama, lai uzlabotu garast\u0101vokli gad\u012bjumos, kad ir SAD (sezonas afekt\u012bva disfunkcija). SAD gaisma var pal\u012bdz\u0113t samazin\u0101t stresu, mazin\u0101t depresijas simptomus un pat samazin\u0101t risku saslimt ar noteikt\u0101m slim\u012bb\u0101m, tostarp v\u0113zi.<\/p>\n\n\n<p><strong>Gaismas terapija<\/strong> noz\u012bm\u0113 pak\u013caut sevi m\u0101ksl\u012bgai gaismai, kas rada vair\u0101k nek\u0101 <strong>10 000 luksu<\/strong>. Spuldze, kas izstaro 10 000 luksu, ir sal\u012bdzin\u0101ma ar standarta 100 vatu spuldzi, bet t\u0101 sp\u0113j apgaismot liel\u0101ku plat\u012bbu. Agr\u012bnie pulkste\u0146u gaismas z\u012bmoli da\u017ek\u0101rt izmantoja tikai vienk\u0101r\u0161u 100 vatu spuldzi.<\/p>\n\n\n<p>Deivids Servans-\u0160reibers sav\u0101 gr\u0101mat\u0101 <em>\u201eDziedin\u0101\u0161ana bez Freida vai Prozaka\u201d<\/em> min, ka gaismas terapija pal\u012bdz c\u012bn\u012bties pret stresu un depresiju. Vi\u0146\u0161 gr\u0101matas s\u0101kum\u0101 izskaidro gaismas terapijas pozit\u012bvo ietekmi; tas ir viens no vi\u0146a pirmajiem padomiem.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Saules gaismas iedarb\u012bba (20 min\u016btes dien\u0101)<\/strong><\/h3>\n\n\n<p>Deivids apgalvo: <em>\u201eJa nevarat vienk\u0101r\u0161i doties pastaig\u0101 un pak\u013caut galvu saules stariem, pak\u013caujiet saules stariem rokas vai kr\u016btis\u201d<\/em>, lai samazin\u0101tu v\u0113\u017ea risku.<\/p>\n\n\n<p>Starp citu, pastaiga pal\u012bdz ne tikai sa\u0146emt saules gaismu, bet ar\u012b \u013coti pal\u012bdz atp\u016bsties. T\u0101 pal\u012bdz atjaunot organismu, \u013caujot mums dzi\u013ci elpot un atjaunot sp\u0113kus da\u017eas min\u016btes.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitam\u012bna D uztura bag\u0101tin\u0101t\u0101ji<\/strong><\/h3>\n\n\n<p><strong>Vitam\u012bns D<\/strong> ir vitam\u012bns, ko organisms ra\u017eo dab\u012bgi, kad m\u0113s pak\u013caujamies saules gaismas iedarb\u012bbai. Tas liel\u0101k\u0101 daudzum\u0101 atrodams ar\u012b noteiktos p\u0101rtikas produktos.<\/p>\n\n\n<p>Tas pal\u012bdz atjaunot organismu, stiprinot im\u016bnsist\u0113mu. Turkl\u0101t tas veicina gremo\u0161anu un citas organisma funkcijas.<\/p>\n\n\n<p>COVID-19 pand\u0113mijas s\u0101kum\u0101 \u0101rsti vis\u0101 pasaul\u0113 ieteica lietot D vitam\u012bnu, lai stiprin\u0101tu im\u016bnsist\u0113mu. Vienm\u0113r ir labi p\u0101rbaud\u012bt D vitam\u012bna l\u012bmeni asin\u012bs, veicot asins anal\u012bzes. Nevilcinieties konsult\u0113ties ar \u0101rstu, lai sa\u0146emtu \u0161o inform\u0101ciju.<\/p>\n\n\n<p>Ja Jums ir D vitam\u012bna defic\u012bts, uztura bag\u0101tin\u0101t\u0101ju lieto\u0161ana var pal\u012bdz\u0113t, bet ir svar\u012bgi vispirms konsult\u0113ties ar \u0101rstu. Nelietojiet D vitam\u012bna bag\u0101tin\u0101t\u0101jus bez \u0101rsta ieteikuma.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Gaismas terapija: k\u0101 pulkste\u0146a gaismas pal\u012bdz regul\u0113t m\u016bsu \u0137erme\u0146a biolo\u0123isko ritmu?<\/strong><\/h2>\n\n\n\n\n<p>Kad s\u0101kam apg\u016bt <strong>gaismas terapiju<\/strong>, m\u0113s ar\u012b saprotam <strong>\u201e\u0137erme\u0146a pulkste\u0146a\u201d<\/strong> principu<strong>.<\/strong> Katram cilv\u0113kam ir iek\u0161\u0113jais \u0137erme\u0146a pulkstenis, kas ietekm\u0113 ikdienas ieradumus, piem\u0113ram, miega re\u017e\u012bmu un \u0113dienreizes, kad m\u0113s j\u016btamies noguru\u0161i vai izsalku\u0161i.<\/p>\n\n\n<p><strong>Pulk<\/strong>sten<strong>is ar gaismu<\/strong> jeb <em>\u201eR\u00e9veil Aube Lumineux\u201d<\/em> (saull\u0113kta modin\u0101t\u0101js) ir modin\u0101t\u0101js, kas j\u016bs pamodina nevis ar zvanu, bet gan pak\u0101peniski iesl\u0113dzot gaismu vair\u0101ku min\u016b\u0161u laik\u0101.<\/p>\n\n\n<p>\u0160\u012b moderna tehnolo\u0123ija (kas imit\u0113 dabisko saules gaismu) pied\u0101v\u0101 vair\u0101kas priek\u0161roc\u012bbas:<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. <strong>Pulkste\u0146a apgaismojums <\/strong>pal\u012bdz samazin\u0101t stresu<\/strong><\/h3>\n\n\n<p>R\u012bti ir \u013coti svar\u012bgs br\u012bdis m\u016bsu dien\u0101. L\u0113na<br>pamo\u0161an\u0101s ar maigu gaismu sasilda \u0137ermeni un veicina dabisko D vitam\u012bna ra\u017eo\u0161anu tie\u0161i taj\u0101 br\u012bd\u012b, kad m\u016bsu \u0137ermenis to visvair\u0101k nepiecie\u0161ams.<\/p>\n\n\n<p>Zin\u0101tniski tas ir saist\u012bts ar cilv\u0113ka evol\u016bciju. M\u016bsu \u0137erme\u0146a biolo\u0123iskos ritmus ir veidojusi saules iedarb\u012bba un tradicion\u0101lie \u0113dienreizes laiki. J\u016bs varat b\u016bt p\u0101rsteigts, uzzinot, cik daudz Clock Light izmanto\u0161ana var samazin\u0101t j\u016bsu stresa l\u012bmeni.<\/p>\n\n\n<p>K\u0101 jau iepriek\u0161 min\u0113ts saist\u012bb\u0101 ar terminu <strong>SAD Light<\/strong>, \u0161is r\u012bks ir paz\u012bstams k\u0101 l\u012bdzeklis<em>, kas<\/em> <em>\u201epal\u012bdz mums pamosties ar labo k\u0101ju\u201d<\/em> (<em>\u201eNous aider \u00e0 nous lever du bon pied\u201d<\/em>).<\/p>\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Pulkste\u0146a gaismas pal\u012bdz atjaunot m\u016bsu \u0137erme\u0146a biolo\u0123isko pulksteni<\/strong><\/h3>\n\n\n<p>Da\u017ereiz mums ir slikta nakts miega vai izmai\u0146as ikdienas rut\u012bn\u0101, piem\u0113ram, v\u0113lu gul\u0113tie\u0161ana ned\u0113\u013cas nogal\u0113. Tas var trauc\u0113t m\u016bsu dabisko \u0137erme\u0146a biolo\u0123isko ritmu un ietekm\u0113t miega re\u017e\u012bmu. Lai gan viena vai divas dienas trauc\u0113jumu var p\u0101rvar\u0113t (jo varam atp\u016bsties v\u0113l\u0101k), ietekme joproj\u0101m var b\u016bt j\u016btama.<\/p>\n\n\n<p>Starp citu, run\u0101jot par miegu: vai zin\u0101j\u0101t, ka fr\u0101ze <strong>\u201emiega atg\u016b\u0161ana\u201d<\/strong> paties\u012bb\u0101 ir nepareiza?<br>J\u016bs varat atp\u016bsties un atg\u016bties no noguruma, bet <strong>j\u016bs nevarat patiesi atg\u016bt zaud\u0113to miegu<\/strong>. \u201eMiega atg\u016b\u0161ana\u201d ir izplat\u012bts, bet maldino\u0161s izteiciens. Prec\u012bz\u0101ks j\u0113dziens ir <strong>atp\u016btas atg\u016b\u0161ana<\/strong>; tas ir smalks, bet svar\u012bgs at\u0161\u0137ir\u012bbas punkts.<\/p>\n\n\n<p>Labas miega rut\u012bnas uztur\u0113\u0161ana nodro\u0161ina lab\u0101ku miega un atp\u016btas kvalit\u0101ti. Bie\u017ei tiek teikts, ka gul\u0113t pirms pusnakts pal\u012bdz <strong>uzlabot miega kvalit\u0101ti<\/strong>; miega stundas pirms pusnakts ir \u012bpa\u0161i v\u0113rt\u012bgas.<\/p>\n\n\n<p>K\u0101 min\u0113ts Deivida Servana-\u0160raibera gr\u0101mat\u0101 <strong>\u201eLight from a Clock\u201d<\/strong> (Gaisma <strong>no<\/strong> pulkste\u0146a), <strong>pulkste\u0146a gaisma imit\u0113 dabisko saules gaismu<\/strong>. Izmantojot \u0161\u0101du ier\u012bci, j\u016bs varat paman\u012bt, ka ir viegl\u0101k pamosties. Da\u017ei mode\u013ci \u013cauj iesl\u0113gt ar\u012b radio, ja gaisma vien nepietiek, t\u0101pat k\u0101 tradicion\u0101ls modin\u0101t\u0101js.<\/p>\n\n\n<p>Pulkste\u0146a apgaismojums var b\u016bt sal\u012bdzino\u0161i d\u0101rgs, bet ir v\u0113rts atz\u012bm\u0113t, ka j\u016bs to, visticam\u0101k, nepirksiet katru gadu. Parasti t\u0101 kalpo 10 gadus vai ilg\u0101k. J\u016bs varat atrast ar\u012b l\u0113t\u0101kas iesp\u0113jas no citiem z\u012bmoliem vai lietotas versijas da\u017e\u0101d\u0101s t\u012bmek\u013ca vietn\u0113s.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Lumie pulkste\u0146a gaisma<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.lumie.com\/compare-wake-up-lights\">https:\/\/www.lumie.com\/compare-wake-up-lights<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1776\" height=\"1333\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-93019 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited.jpg?lossy=2&strip=1&webp=1 1776w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited-300x225.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited-1024x769.jpg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited-768x576.jpg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited-1536x1153.jpg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited-1439x1080.jpg?lossy=2&strip=1&webp=1 1439w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/02\/LoRes_bodyclock_glow_150_0710-edited.jpg?size=512x384&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1776px; --smush-placeholder-aspect-ratio: 1776\/1333;\" data-original-sizes=\"(max-width: 1776px) 100vw, 1776px\" \/><\/figure>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><strong>Philips pulkste\u0146a gaisma<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.philips.co.uk\/c-p\/HF3531_01\/smartsleep-wake-up-light\">https:\/\/www.philips.co.uk\/c-p\/HF3531_01\/smartsleep-wake-up-light<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"474\" height=\"437\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/04\/image-2.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-93018 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/04\/image-2.jpg?lossy=2&strip=1&webp=1 474w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/04\/image-2-300x277.jpg?lossy=2&strip=1&webp=1 300w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 474px; --smush-placeholder-aspect-ratio: 474\/437;\" data-original-sizes=\"(max-width: 474px) 100vw, 474px\" \/><\/figure>\n<\/div>\n\n<p>Ja J\u016bs interes\u0113 <strong>pulkste\u0146a lampas<\/strong>, Jums var\u0113tu b\u016bt noder\u012bgas ar\u012b <strong>SAD lampas<\/strong> (S.A.D. ir sa\u012bsin\u0101jums no <em>Seasonal Affective Disorder<\/em>, kas noz\u012bm\u0113 sezon\u0101la afekt\u012bva trauc\u0113jumi). <strong>SAD lampas<\/strong> papildina <strong>pulkste\u0146a lampas<\/strong>, pal\u012bdzot mazin\u0101t stresu un uzlabot slikto garast\u0101vokli.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Gaismas terapija: SAD (sezonas afekt\u012bva disfunkcija) un spilgtas gaismas terapija<\/strong><\/strong><\/h2>\n\n\n\n\n<p><strong>S.A.D. gaisma<\/strong> \u013cauj veikt <strong>gaismas terapiju<\/strong>. No r\u012bta varat s\u0113d\u0113t gaismas priek\u0161\u0101 <strong>10\u201320 min\u016btes<\/strong>, \u0113dot brokastis vai lasot gr\u0101matu.<\/p>\n\n\n<p>Gaismas terapija ir \u012bpa\u0161i noder\u012bga, lai uzlabotu garast\u0101vokli un nov\u0113rstu <strong>SAD simptomus<\/strong>, <strong>tum\u0161as domas<\/strong> (fran\u010du valod\u0101 <em>\u201eid\u00e9es noires\u201d<\/em>) vai visp\u0101r\u0113ju skumjas.<\/p>\n\n\n<p>Tas <strong>papildina pulkste\u0146a gaismas<\/strong> izmanto\u0161anu; ir ne tikai pie\u0146emami izmantot abus, bet paties\u012bb\u0101 tas ir <strong>ieteicams<\/strong>. T\u0101 k\u0101 abi tiek izmantoti no <strong>r\u012bta<\/strong>, tie <strong>netrauc\u0113 miegu<\/strong>. Glu\u017ei pret\u0113ji, tie veicina vesel\u012bgu miega un nomoda ciklu.<\/p>\n\n\n\n\n<p>J\u016bs varat atrast da\u017e\u0101dus SAD Light z\u012bmolus, sekojot \u0161ai saitei:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.lumie.com\/en-us\/collections\/light-therapy-lamps\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.lumie.com\/en-us\/bright-light-therapy<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.beurer.com\/uk\/c\/wellbeing\/light-therapy\/sad-therapy-lights\/\">https:\/\/www.beurer.com\/uk\/c\/wellbeing\/light-therapy\/sad-therapy-lights\/<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>(Alternat\u012bvas SAD gaismas var atrast ar\u012b citu z\u012bmolu produktos.)<\/li>\n<\/ul>\n\n\n<p>Vien\u012bg\u0101 bie\u017ei min\u0113t\u0101 blakuspar\u0101d\u012bba saist\u012bb\u0101 ar <strong>gaismas terapiju<\/strong> ir t\u0101, ka pak\u013cau\u0161an\u0101s <strong>SAD gaismas<\/strong> iedarb\u012bbai var nedaudz samazin\u0101t \u0101das sp\u0113ju absorb\u0113t dabisko saules gaismu. Tom\u0113r \u0161\u012b <strong>blakuspar\u0101d\u012bba<\/strong> tiek uzskat\u012bta par <strong>nelielu<\/strong> un parasti nav iemesls ba\u017e\u0101m.<\/p>\n\n\n<p>Ir svar\u012bgi atcer\u0113ties, ka <strong>SAD lampas<\/strong>, <strong>pulkste\u0146a lampas<\/strong> un <strong>D vitam\u012bna piedevas<\/strong> var b\u016bt noder\u012bgas k\u0101 da\u013ca no gaismas terapijas. Tom\u0113r t\u0101s nedr\u012bkst<strong> uzskat\u012bt par piln\u012bgu<\/strong> dabisk\u0101s saules gaismas <strong>aizvietot\u0101ju<\/strong>. Iziet \u0101r\u0101, pastaig\u0101ties un elpot svaigu gaisu vienm\u0113r sniegs papildu vesel\u012bbas ieguvumus. <strong>Gaismas terapija ir papildin\u0101jums<\/strong>, nevis aizvietot\u0101js laika pavad\u012b\u0161anai \u0101r\u0101.<\/p>\n\n\n<p><strong>SAD lampas<\/strong> un <strong>gaismas terapija<\/strong> ir \u012bpa\u0161i popul\u0101ra <strong>pasaules zieme\u013cu re\u0123ionos<\/strong>, net\u0101lu no pol\u0101r\u0101 loka, kur <strong>saules gaisma ir ierobe\u017eota l\u012bdz pat se\u0161iem m\u0113ne\u0161iem gad\u0101<\/strong>.<\/p>\n\n\n<p>Interesanti, ka <strong>Skandin\u0101vijas un Zieme\u013ceiropas valstis<\/strong> ir paz\u012bstamas ar\u012b ar to, ka <strong>laimi<\/strong> iek\u013cauj savos valsts labkl\u0101j\u012bbas r\u0101d\u012bt\u0101jos, da\u017ek\u0101rt to saucot par da\u013cu no <strong>IKP (fran\u010du valod\u0101 PIB)<\/strong>; t\u0101s m\u0113ra un mekl\u0113 veidus, k\u0101 uzlabot laimi vis\u0101 sabiedr\u012bb\u0101.<\/p>\n\n\n<p>V\u0113l viens interesants fakts par <strong>saules gaismas iedarb\u012bbu<\/strong>: lai gan m\u0113s bie\u017ei uzskat\u0101m, ka dz\u012bvot <strong>dienvidu valst\u012bs<\/strong> ir izdev\u012bg\u0101k, jo tur ir vair\u0101k saules gaismas, ar\u012b dienvidu re\u0123ionos bie\u017ei nov\u0113ro <strong>D vitam\u012bna defic\u012btu<\/strong>. Tas ir t\u0101p\u0113c, ka <strong>ekstrem\u0101ls karstums<\/strong> var ierobe\u017eot cilv\u0113ku v\u0113lmi vai sp\u0113ju pavad\u012bt laiku \u0101rpus telp\u0101m.<\/p>\n\n\n<p>T\u0101tad paties\u012bb\u0101 <strong>D vitam\u012bna l\u012bmenis dienvidu un zieme\u013cu iedz\u012bvot\u0101ju vid\u016b var b\u016bt p\u0101rsteidzo\u0161i l\u012bdz\u012bgs<\/strong>. Augstas temperat\u016bras un dz\u012bvesveids telp\u0101s var samazin\u0101t saules iedarb\u012bbu neatkar\u012bgi no \u0123eogr\u0101fisk\u0101 st\u0101vok\u013ca.<\/p>\n\n\n<p>Svar\u012bgi ar\u012b atz\u012bm\u0113t, ka <strong>SAD lampas<\/strong> un <strong>gaismas terapija<\/strong> nav<strong> tas pats,<\/strong> kas <strong>UV (ultravioleto) staru<\/strong> iedarb\u012bba. <strong>UV gaisma<\/strong> izstaro ultravioleto starojumu un var boj\u0101t \u0101du, palielinot <strong>\u0101das v\u0113\u017ea<\/strong> risku.<\/p>\n\n\n<p>Faktiski UV starojuma iedarb\u012bbu var uzskat\u012bt par <strong>\u201esaules kapit\u0101lu\u201d<\/strong> \u2013 ideju, ka m\u016bsu \u0101da vis\u0101 dz\u012bves laik\u0101 var iztur\u0113t tikai ierobe\u017eotu saules starojuma daudzumu. Jo vair\u0101k m\u0113s pak\u013caujam sevi saules starojumam, jo vair\u0101k izlietojam \u0161o \u201esaules kapit\u0101lu\u201d un m\u016bsu \u0101da laika gait\u0101 k\u013c\u016bst jut\u012bg\u0101ka.<\/p>\n\n\n<p>Jebkur\u0101 gad\u012bjum\u0101 centieties <strong>katru dienu vismaz 30 min\u016btes pastaig\u0101ties<\/strong> un neaizmirstiet vasar\u0101 <strong>valk\u0101t saulesbrilles vai<\/strong> lietot <strong>saules aizsargkr\u0113mu<\/strong>, ja esat pak\u013cauts tie\u0161ai saules gaismai.<\/p>\n\n\n<p>K\u0101 <strong>Monty Python<\/strong> slavenaj\u0101 film\u0101 dzied\u0101ja: <em>\u201eVienm\u0113r skaties uz dz\u012bves gai\u0161o pusi.\u201d<\/em> Tas ir smiekl\u012bgs izteiciens, bet tas labi atspogu\u013co ideju, ka <strong>gaismas terapija<\/strong> patie\u0161\u0101m pal\u012bdz \u0161aj\u0101 virzien\u0101. J\u016bs, visticam\u0101k, redz\u0113siet tikai pozit\u012bvas izmai\u0146as, ar minim\u0101lu vai bez blakuspar\u0101d\u012bb\u0101m. Nevilcinieties par to run\u0101t ar savu \u0101rstu.<\/p>\n\n\n<p><strong>Un atcerieties:<\/strong> izvairieties no UV starojuma, bet izmantojiet SAD gaismu; t\u0101 var pal\u012bdz\u0113t jums saglab\u0101t pozit\u012bvu noska\u0146ojumu, vienlaikus samazinot stresu un trauksmi.<\/p>\n\n\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lumino terapija \u0160aj\u0101 lap\u0101 atrad\u012bsiet inform\u0101ciju par gaismas terapiju (SAD Light), kas attiecas uz sezon\u0101lo afekt\u012bvo trauc\u0113jumu \u0101rst\u0113\u0161anu; paz\u012bstams ar\u012b k\u0101 sezon\u0101ls garast\u0101vok\u013ca trauc\u0113jums, depres\u012bvs trauc\u0113jums, ziemas depresija, ziemas melanholija, janv\u0101ra melanholija, vasaras depresija vai sezon\u0101la depresija. Gaismas terapija ir ieteicama, lai uzlabotu garast\u0101vokli gad\u012bjumos, kad ir SAD (sezonas afekt\u012bva disfunkcija). SAD gaisma var pal\u012bdz\u0113t [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":5,"footnotes":"[]"},"categories":[1110],"tags":[],"class_list":["post-93020","post","type-post","status-publish","format-standard","hentry","category-veseliba"],"lang":"lv","translations":{"lv":93020,"en":2388,"fr":83618,"es":84455,"pt":84728,"it":85235,"de":85535,"ko":85961,"ro":86473,"pl":86712,"tr":86871,"zh":90565,"el":90748,"fi":91797,"sl":91818,"ja":92050,"pt-br":92312,"ar":92337,"et":92397,"bg":92615,"ru":92708,"uk":92760,"th":92863,"da":92910,"he":92947,"hu":93036,"id":93048,"sv":93053,"lt":93063,"cs":93069},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/93020","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=93020"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/93020\/revisions"}],"predecessor-version":[{"id":93022,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/93020\/revisions\/93022"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=93020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=93020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=93020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}