Hana i kou olakino

Anter

• Nānā no

ʻAʻole paʻakikī loa ka loaʻa ʻana a me ka mālama ʻana i ke olakino -- a i ʻole e lawe i nā manawa nui ma waho o kāu papa hana paʻakikī. ʻO ka ʻoiaʻiʻo, ʻo ka hoʻololi ʻana i kekahi mau mea liʻiliʻi wale nō ka mea e loaʻa ka hopena nui i kou olakino holoʻokoʻa. No ka hoʻomaka ʻana, e hoʻāʻo e hana i kekahi o kēia mau ʻanuʻu i kēlā me kēia lā, a ma ka hopena o ka mahina e loaʻa iā ʻoe ka ikehu hou aʻe, emi ke kaumaha - a ua hāʻule paha ʻoe i kekahi mau paona ma ke kaʻina hana!1. E ʻai i ka ʻaina kakahiaka ʻoi aku ka māʻona. Ma kahi o ka holo ʻana i waho o ka hale me ke kīʻaha kope, lawe i 10 mau minuke e ʻai i ka ʻaina kakahiaka. ʻO kāu koho maikaʻi loa? E hoʻonui i ka oatmeal maʻamau ma ka hoʻopiha ʻana me nā raspberry waiwai antioxidant a i ʻole blueberries (e hoʻohana i ka hau inā ʻaʻole hiki iā ʻoe ke loaʻa hou) a me 2 punetēpē o ka flaxseed lepo, aia nā ʻakika momona omega-3 e hoʻoikaika i ka naʻau, hiki ke pale aku i ka hypertension a me ka maʻi puʻuwai. . ʻAʻole wale ʻoe e piha a hiki i ka wā ʻaina awakea, akā kokoke ʻoe i ka hapalua o ka fiber e pono ai i kēlā me kēia lā i hoʻokahi pāʻina hoʻokahi.

2. E ʻōlelo wale ʻaʻole. E kūʻē i ka manaʻo ʻoluʻolu o ka poʻe e hoʻopilikia nei i ka hapa nui o nā wahine (a waiho pinepine iā mākou i ka huhū a me ka huhū) a hōʻole maikaʻi i ka noi a kekahi i kēia lā. Inā ʻoe e hōʻole i ka lawe ʻana i ka ʻāpana liona o kahi papahana pūʻulu ma ka hana a i ʻole e nānā i nā keiki a kou hoalauna, "me ka hoʻohui ʻole ʻana i kekahi i ka lā e hōʻemi ana i ka hopohopo a me ke koʻikoʻi i loaʻa mai ka lilo ʻana i ka ʻōlelo nui, hoʻolōʻihi ʻia a hoʻokahakaha ʻia," wehewehe ʻo Rutgers University social psychologist ʻo Susan. Newman, Ph.D., mea kākau o The Book of No: 250 Ways to Say It -- and Mean It (McGraw-Hill, 2006).

3. ʻAi ʻai ma ka mīkini kūʻai. Kupanaha paha, ʻeā? Ua ʻoi aku ka maikaʻi o ka loaʻa ʻana o nā meaʻai -- olakino a ʻaʻole ʻole -- ma waho o ka mīkini kūʻai aku ma mua o ka waiho ʻana i kāu pākaukau. Wahi a ka noiʻi mai ke Kulanui ʻo Cornell, ʻai ka poʻe i mālama i kahi kīʻaha kokoleka ma kā lākou pākaukau, ʻaneʻane pālua ka nui o kā lākou hana i ka wā e hele ai lākou e hiki i ka lole. E hoʻomau i nā mea hoʻowalewale hoʻowalewale i ka maka a e ʻike paha ʻoe i ka mīkini kūʻai (a i ʻole ka pahu hau) ke makemake wale ʻoe i kekahi mea.

4. E hoʻololi i kāu paʻakai no ka puʻuwai olakino. ʻO ke kālepa ʻana i kāu paʻakai maʻamau no kahi pani haʻahaʻa haʻahaʻa, potassium-enriched pani - i kapa ʻia ʻo "paʻakai māmā" - hiki ke hoʻemi i kou pilikia o ka maʻi puʻuwai a hiki i ka 40 pakeneka, e like me ka noiʻi ʻana o kahi kokoke i 2,000 poʻe i paʻi ʻia ma ka ʻAmelika. Ka Nūpepa o ka Nutrical Clinical. ʻO ka hoʻohui ʻana i ka potassium i kāu meaʻai (i loko o ka maiʻa, ka wai ʻalani, ka pī a me ka ʻuala) a me ka ʻoki ʻana i ka sodium hiki ke kōkua i ka hoʻoponopono ʻana i ke kahe koko, wahi a Wen-Harn Pan, MD ʻO kekahi ala ʻē aʻe e hōʻemi i ka lawe ʻana i ka sodium: Hoʻololi i nā mea kanu a me nā mea ʻala. ka paʻakai ke hoʻonā i nā kīʻaha.

5. Kāohi i ka ʻeha o ka wā me ka ʻole o nā lāʻau ʻoi loa. E hoʻokuʻu i ka ibuprofen, a hoʻomaha. E hele wāwae, e hana i kekahi yoga a i ʻole e ʻoluʻolu i kahi puke moʻokalaleo i nā pule mua ʻelua o kāu pōʻai e mālama ai i ka cramps i kēlā me kēia mahina. Ua ʻike ʻia ka noiʻi ʻana i loko o ka puke pai ʻoihana hana a me nā kaiaulu.

6. E hoʻohuli i ka lili i mea hoʻoikaika. Ke ʻike nei ʻoe iā ʻoe iho i ka ʻōmaʻomaʻo ke ʻike ʻoe i nā wahine i ke ʻano maikaʻi a i ʻole ka mea hiki ke hoʻokūkū i hoʻokahi tausani mau hana me ka minoʻaka? ʻO ka lili kahi hana hoʻomakee iā ʻoe iho e hiki ai iā ʻoe ke ʻimi i ka hōʻoluʻolu i kahi mea e luku ai, e like me ka wai ʻona a me nā meaʻai ʻole paha, e ʻōlelo ana ʻo Ellen Langer, Ph.D., he polofesa psychology ma ke Kulanui ʻo Harvard. "Ma mua o ka lili iā ia, e ʻike pehea i hana ai, a e hoʻāʻo i kāna ʻōlelo aʻoaʻo."

7. E hoʻolālā i kahi huakaʻi (a e mālama pono e haʻalele i kāu BlackBerry ma ka home). ʻO ka poʻe e hoʻomaha hoʻomaha i kēlā me kēia makahiki he haʻahaʻa ka hopena o ka make mua ma kahi o 20 pākēneka a me ka hoʻemi hoʻemi o ka make mai nā maʻi puʻuwai ma kahi o 30 pākēneka, e like me kahi noiʻi mai nā keʻena psychiatry ma ke Kulanui o Pittsburgh a me ka Ke Kulanui Moku'āina o New York ma Oswego. Ke hoʻomaha ʻoe, mai noho ʻoe i ka home e hoʻokō i nā hana. ʻ saylelo ka poʻe loea e huakaʻi ka mamao iā ʻoe, ma ke ʻano a me ka hoʻohālikelike, mai kāu mau ukana a me nā hopohopo, no laila e hele i kēlā huakaʻi i Palisa a i ʻole kēlā huakaʻi huakaʻi āu i moemoeā mau ai. 8. E kiʻekiʻe i ka ʻike. ʻO kahi hōʻike hou i loko o ka puke pai American Scientist hōʻike ʻo ke aʻo ʻana - kēlā mau manawa "aha" ʻoluʻolu - e hoʻoulu i ka cascade o nā biochemical e hāʻawi i ka lolo i ka nui o ka opium maoli. Hiki mai ka hits nui ke hōʻike aku ʻoe iā ʻoe iho i kahi mea hou. E heluhelu i kēlā ʻatikala lōʻihi āu i lele ai ma ka nūpepa i kēia lā, e hoʻohiki e hana i kahi puʻupuʻu crossword ma kāu kamepiula (bestcrosswords.com) a i ʻole e hele i hoʻokahi pōʻai sudoku. E kōkua ana kēia mau hana a pau i ka pale ʻana i ka nalowale hoʻomanaʻo pili makahiki.

9. Hoʻomaʻamaʻa lāʻau. Inā ʻoe he 26 a ʻoi aʻe paha, e kamaʻilio me kāu OB-GYN e pili ana i ka lāʻau lapaʻau maʻi maʻi ʻāʻī hou, ʻo Gardasil. Kōkua ia i ka pale ʻana i ka maʻi mai ka maʻi papilloma kanaka (HPV), hiki ke alakaʻi i ka maʻi maʻi genital a me ka maʻi kanesa.

10. Sneak calcium i loko o kāu papaʻai. He nui nā wāhine e ʻai ma lalo o ka hapalua o ka nui o ka calcium i kēlā me kēia lā (1,000 mg), a ʻo 1 i ka 2 e loaʻa i ka haʻihaʻi pili osteoporosis i kona wā e ola ana. ʻO nā ala maʻalahi e hoʻonui ai i kāu calcium: E lawe i kahi mea hoʻohui a inu i ke aniani o ka waiū haʻahaʻa. E hōʻoia hoʻi e loaʻa iā 400 i ka 1000 IU o ka huaora D i ka lā e kōkua i ka lawe ʻana o ka calcium i kou kino a hoʻoikaika i kou mau iwi.

11. Kauoha ma Vietnamese -- i kēia pō. He kiʻekiʻe i nā meaʻai a haʻahaʻa i nā calorie, hana maʻamau ka meaʻai Vietnamese e pili ana i nā ʻiʻo wīwī, nā iʻa a me nā huaʻai i kālua ʻia a i hoʻomoʻa ʻia ma mua o ka panfried. ʻO nā mea i hoʻohana pinepine ʻia e komo pū me ka cilantro a me ka pepa chili ʻulaʻula, nā mea ʻelua he waiwai i nā anti-antioxidant hakakā hakakā - a ʻono hoʻi! E hoʻokaʻawale i nā kīʻaha kaulana e like me nā keke iʻa i hoʻomoʻa ʻia a me nā pahu pahu moa i piha i ka momona, cholesterol a me nā calorie.

12. Ola i ka manawa. Ma ka hoʻomaʻamaʻa ʻana i ka noʻonoʻo (e kia ana i ka mea āu e hana nei i kēia kekona ma kahi o nā mea āpau ma kāu papa inoa pono), hōʻike ka noiʻi e hoʻowahāwahā ʻoe a hoʻomaikaʻi paha i kāu ʻōnaehana pale. Ua ʻike ʻia kahi noiʻi o ke Kulanui o Wisconsin ʻo nā poʻe 25 āpau i kālele i nā manawa hauʻoli i hana i nā antibodies hou aʻe i ka maʻi maʻi maʻi ma mua o ka poʻe i nānā i nā hoʻomanaʻo maikaʻi ʻole. Inā makemake ʻoe i kahi papa hōʻoluʻolu, e hele i tobeliefnet.com/story/3/story_385_1.html.

13. E hoʻolālā i kāu kīkī flu makahiki. ʻO ʻOkakopa a me Nowemapa ka manawa maikaʻi loa e loaʻa ai ka maʻi maʻi influenza a, e like me ka Centers for Disease Control and Prevention, ʻo ia ke ala maikaʻi loa e pale aku ai i ka maʻi maʻi, kaohi ʻana i ka maʻi maʻi i 70 a 90 pakeneka o nā kānaka olakino ma lalo o 65 mau makahiki. Makau i ka nila? Inā ʻoe he 49 a ʻoi iki a ʻaʻole hāpai, e hoʻāʻo i ka mana nasal-spray. E hoʻokuʻu loa i ka lāʻau lapaʻau, akā naʻe, inā loaʻa iā ʻoe kahi maʻi maʻi hua manu koʻikoʻi (ua loaʻa i ka lāʻau lapaʻau kahi hua liʻiliʻi o ka protein hua manu) a i ʻole he kuni ʻoe (e kali a pau nā hōʻailona).

14. E waiho i kāu hana i hiki iā ʻoe ke launa pū. ʻAʻole i kamaʻilio me kāu hoaaloha a kaikuaʻana paha i nā pule? Pehea kēlā lā ʻaina awakea me kāu hoa hana āu e hoʻopanee mau nei? E hoʻomau i ka pilina me kāu mau hoaaloha kahiko a hoʻohui i kekahi mau mea hou i kāu pōʻai kaiaulu. Wahi a ka noiʻi i paʻi ʻia ma ka American Sociological Review, ʻoi aku ka liʻiliʻi o nā mea i hilinaʻi ʻia e nā wahine i kēia mau lā ma mua o kā 20 mau makahiki i hala, a ʻo ia ke kumu e koʻikoʻi ai mākou, hopohopo a kaumaha hoʻi.

15. Pilikia? E lawe i ka probiotic. Ua kapa ʻia ʻo "bacteria maikaʻi", nā probiotics (i ke ʻano hoʻopihapiha) e kōkua e pale a mālama i nā pilikia gastrointestinal i hoʻokomo ʻia e ke koʻikoʻi (cramping, bloating and gas) a me nā maʻi e like me ulcerative colitis. I loko o kahi noiʻi hou, ua hānai nā mea noiʻi pili me ke Kulanui o Toronto i nā probiotics i nā holoholona koʻikoʻi a hoʻoholo ʻia ma hope, ʻaʻohe o lākou mau maʻi maʻi maʻi i loko o kā lākou gastrointestinal tract. Akā ʻo nā holoholona koʻikoʻi i loaʻa ʻole i ka probiotics. Loaʻa nā mea kōkua ma nā hale kūʻai olakino-olakino a ma kekahi mau mākeke nui (aia nā mea i ka ʻaoʻao ais i ke anuanu) a pono e lawe ʻia e like me ke kuhikuhi. ʻO Yogurt kekahi kumu maikaʻi o nā probiotics.E hōʻoia i ka lepili e ʻike inā loaʻa nā moʻomeheu ola - ʻaʻole like nā mana āpau.

16. Pākuʻi i ke koʻikoʻi ma ka paʻa ʻana o nā lima. Ke kani nei he hokey, ʻae mākou, akā ʻo kahi noi hou mai ke Kulanui o Virginia a me ke Kulanui o Wisconsin-Madison e hōʻike ana ua hōʻoluʻolu ʻia nā wahine male ma lalo o ke koʻikoʻi e ka paʻa ʻana i nā lima o kā lāua kāne. ʻO ka mea hou aku, ʻo ka hauʻoli o ka male, ka mālie a lākou i ʻike ai.

17. Hoʻohui i nā pīni i kāu papaʻai. Ke ʻai mau ʻia, hiki i kekahi ʻano pī me ka hōʻemi loa i kou makaʻu i ka maʻi ʻaʻai umauma. No laila e hoʻokomo i kahi mau pua o garbanzo i loko o kāu salakeke, e hoʻolei i kahi mau pi pinto me kāu laiki, e hana i kahi ipu o ka minestrone (e kāwili i nā pīni kidney me ka broccoli, kale a i ʻole kāu mea kanu punahele punahele). .

18. E noʻonoʻo i ka mea i loko o kāu keʻena lāʻau lapaʻau. ʻO kahi loiloi hou o ka lehulehu ma mua o 2000 mau kānaka i ʻike he ʻaneʻane hapalua e lawe me ka ʻike ʻole i kahi lāʻau i hala ka lā palena pau. E hana i kahi kiko e nānā i nā lā ma mua o kou lawe ʻana i kekahi mea; maʻalahi ka nalo ʻana. ʻOi aku ka maikaʻi, ke kūʻai aku ʻoe i kahi lāʻau, e hoʻokalakupua a i ʻole hoʻopuni i ka lā palena pau ma luna pono o ka pūʻolo, no laila ʻike koke ʻia i kēlā me kēia manawa ke kiʻi ʻoe i kahi pila.

20. E kiʻi i kahi lomilomi ma kāu hui ʻinikua. ʻAʻole wale nā ​​ʻoihana ʻinikua e ʻike nei i nā keu pono o nā hoʻoponopono ʻē aʻe e like me nā lomilomi, acupuncture, nā mea kōkua a me nā yoga, akā ʻoi aku ka nui o lākou e hāʻawi nei i nā uku no lākou. I ʻike ai i nā mea pili i ka manaʻo o kāu hoʻolālā, e hele i ka Hoʻokele ʻana i nā Pono Ola ma planforyourhealth.com, a me nā ʻōlelo aʻoaʻo no ka hoʻomaopopo ʻana a me ka hana ʻana i ka hapa nui o kāu kauka.

21. E hoʻohana i kahi mauʻu. "ʻO kaʻu poʻe maʻi e inu i ka wai ma o ka mauʻu mauʻu e maʻalahi ka loaʻa ʻana o nā kīʻaha 8 i kēlā lā i kēia lā," i ʻōlelo ʻo Jill Fleming, MS, RD, ka mea kākau o Thin People Don't Clean Our Plates: Simple Lifestyle Choices for Permanent Weight Loss (Inspiration Presentation Press, 2005). ʻO ka ʻū ʻana me kahi mauʻu e kōkua iā ʻoe e omo wikiwiki i ka wai, e paipai iā ʻoe e inu hou aku. ʻO kekahi kuhi hou-hydrated hint: E hoʻolei i kahi ʻono e hoʻonui i ka ʻono o ka lemon a i ʻole ka lime i loko o kāu kīʻaha.

22. E kālua i kahi burger spicy. ʻOno i kāu pipi (a i ʻole moa a iʻa paha) me ka rosemary. Ua ʻike ka poʻe noiʻi mai ke Kulanui ʻo Kansas State he waiwai kēia lau nahele i nā antioxidants e kōkua i ka pale ʻana i nā pūhui kumu maʻi maʻi e hiki ke hana ke hana ʻoe i ka ʻiʻo barbecue. A hele ʻole me ka ʻōlelo ʻana e hana ana ka rosemary i kahi burger hoʻāʻo maikaʻi ʻoi aku ka maikaʻi!

23. E ʻae iā ʻoe iho e hāʻawi i kēlā makemake i ka caffeine. Wahi a kahi noiʻi mai ke Kulanui o Southwestern ma Georgetown, Texas, hiki i kahi lāʻau kaulike o ka caffeine ke lele i kāu libido. Ua aʻo nā kānaka noiʻi i ka lawena holoholona a ʻike ʻia ua hoʻonāukiuki paha ka caffeine i ka ʻāpana o ka lolo e hoʻoponopono ana i ka hoʻonāukiuki, ka mea i hoʻonāukiuki i nā wahine e moekolohe pinepine: ʻO ka hopena like i loko o ke kanaka e pili wale ana paha i nā wahine ʻaʻole inu inu kope i kēlā me kēia manawa. Inā ʻo ʻoe ia, e hoʻāʻo e kauoha i kahi espresso ma hope o ka ʻaina awakea aloha a ʻike inā lele nā ​​hunaahi.

24. Hoʻolimalima hou i nā Crashers Wedding. ʻIke mākou āpau ʻo ka ʻakaʻaka ka lāʻau lapaʻau maikaʻi loa, akā ʻike ʻia ʻoiai ke kali nei i kahi ʻakaʻaka hiki ke hoʻonui i nā hormones maikaʻi (endorphins) ma kahi o 30 pākēneka. He aha hou aʻe, ʻike ʻia nā hopena a 24 mau hola, e like me ka mea noiʻi ʻo Lee S. Berk o ke Kulanui ʻo Loma Linda o Kaleponi. E hele e ʻike i kahi mea hoʻomakeʻe, a i ʻole ʻo TiVo i kahi hōʻike kīwī ʻakaʻaka e like me My Name is Earl a nānā pinepine iā ia.

25. E hana i ka lāʻau ʻohana kino olakino. E haʻi ʻoe i kāu kauka inā loaʻa i kou kupunawahine ka maʻi ʻaʻai o ka umauma a i ʻole ka maʻi puʻuwai, akā pehea inā ua ʻeha ʻo ia i ke kaumaha a i ʻole ka maʻi bipolar? Hiki iā ʻoe ke hahai i ka moʻolelo o kou ʻohana no kēlā mau maʻi i loko o nā minuke wale nō ma ka hoʻopiha ʻana i ka nīnau nīnau ma kahi pūnaewele hou i kapa ʻia ʻo mentalhealthfamilytree.org. Inā pili nā hopena iā ʻoe, e ʻike i kāu kauka a hoʻomaka e kiʻi i kahi lapaʻau āu e pono ai.

26. E hele i nā hua me kāu salakeke. E kāpīpī i kahi auneke a me ka hapalua o nā walnuts i loko o kāu salakeke a hui pū paha me kāu yogurt. No ke aha nā walnuts? Loaʻa iā lākou ka acid ellagic, kahi antioxidant hakakā kaua. Hoʻohui, ʻo kēia mau powerhouse nutritional low, i loko o ka artery-clogging momona momona, kahi kumu maikaʻi o ka protein a me ka kolesterol e hoʻoliʻiliʻi ana i ka omega-3 fatty acid, kahi e hōʻemi ai i ka pilikia o ka maʻi puʻuwai.

27. E lawe i kou Ipod i kou koho niho hou. Inā ʻoe e rap me Mary J. Blige a hauʻoli paha iā Beethoven, hōʻike ʻia ka noiʻi hou ma ka Journal of Advanced Nursing e hōʻoluʻolu ka hoʻolohe ʻana i ke mele i ka ʻeha - ʻo ia mai ka hoʻopiha ʻana i ka lua, kahi ʻiʻo huki a i ʻole kahi bikini wax - na 12 a 21 pakeneka. ʻO kekahi manaʻo: E hoʻonohonoho i nā kaʻina hana ʻoluʻolu i ka hapa ʻelua (ʻo nā pule ʻelua i hala) o kāu pōʻai menstrual, ke kiʻekiʻe ka pae o ka estrogen; ʻo ia ka manawa e hana ai nā wahine i nā endorphins nui loa e offset i ka ʻeha, e like me nā noiʻi i mālama ʻia ma ke Kulanui o Michigan a me ke Kulanui o Maryland.

28. Hana i kahi lā pāʻani e hoʻonui ai i ka mana lolo. Kūhewa mākou e hōʻino i ka "lolo mommy" no ka haunaele noʻonoʻo i hiki mai ke ola me nā keiki, akā ʻo ka noiʻi hou i nā holoholona e hōʻike ana i ka mālama ʻana i nā keiki ʻoi aku ka akamai o nā wahine. Ua ʻike nā Neuros Scientists ma ke Kulanui o Richmond i ka lolo o nā makuahine makuahine nui - hoʻonui maoli i nā neurons a me nā dendrite i ka hippocampus - e hoʻomākaukau iā lākou no nā pilikia o ka makuahine (e hāʻawi ana i ka meaʻai, pale aku i nā mea ʻaihue, a me nā mea ʻē aʻe). kā lākou hana ʻike. A ʻaʻole pono ʻoe e hāpai e hauʻoli i ka hopena. ʻO ka mea kākau alakaʻi alakaʻi ʻo Craig Kinsley, Ph.D., i ʻōlelo ʻo nā stimulus mai ka hoʻolilo manawa ʻana me nā keiki e hāʻawi i ka lolo o ka wahine i kahi hāpai.

29. E kīkoʻo i kou mau manamana lima. "ʻO nā paʻa lōʻihi, kaomi pinepine ʻana o nā pihi liʻiliʻi a me nā neʻe lima hema i hoʻohana ʻia me BlackBerry a i ʻole iPod hiki ke alakaʻi i ka hōʻeha koʻikoʻi hou i kou mau manamana lima," wahi a Stacey Doyon, ka pelekikena i koho ʻia o ka American Society of Hand Therapists. I mea e hōʻemi ai i kāu makaʻu, e hana i kēia mau manawa i kekahi lā: (1) E hoʻopili i nā manamana lima a hoʻohuli i nā palem mai kou kino aku i ka hoʻonui ʻana i kou mau lima i waho. e ʻike i ke kikoo mai kou mau poʻohiwi a i kou manamana lima; paʻa no 10 kekona. (2) E hoʻolōʻihi i ka lima ʻākau i mua ou, e kū pono ana ka lima i lalo. E kau i ka lima hema ma luna o ka lima ʻākau a huki mālie i nā manamana lima ma ka lima ʻākau i kou kino. ʻIke i ke kau i kou lima. E paʻa i 10 kekona, a laila e hoʻololi i nā ʻaoʻao.

30. Kōkua i ke kumu nui aʻe. Inā ʻoe e kākau i kahi hōʻoia i kāu aloha punahele a i ʻole alakaʻi i kahi waihona kālā no ke kula a kāu keiki, ʻaʻole hāʻawi wale ke aloha i kekahi kanaka ʻē aʻe akā hiki iā ia ke hoʻonui i kou olakino ponoʻī. Hōʻike nā haʻawina e ke Kulanui ʻo Boston, ke Kulanui ʻo Vanderbilt, ke Kulanui o South Carolina a me ke Kulanui o Texas ma Austin e hōʻike ana i ke kōkua ʻana i nā poʻe ʻē aʻe e hōʻemi i ka ʻeha mau a me ke kaumaha. E hele i volunteermatch.org e ʻike i ka manawa kūpono kūpono nāu.

31. E hoʻohana i nā makaaniani i kēlā me kēia manawa ma waho. ʻO ka ʻike ʻana i nā kukuna ultraviolet (UV) o ka lā, e komo ana i nā ao a hiki i nā lā pōuliuli, hoʻonui i kou pilikia o ka cataracts (ke kumu nui o ka nalo ʻana o ka ʻike ma ka poʻe ma mua o 55). Koho i nā pale e pale i nā kukuna UVA a me UVB. E ʻimi i kahi sticker e ʻōlelo ana "100% UVA a me UVB pale."

Nānā no