Whakairoiro Red Light: Te hoa pai rawa atu mō tētahi tikanga ataahua i te pō

He aha i Mea ai kia Wātea tētahi Karaihe Mā Whero Mata i Tōu Tikanga Kiri i te Ahiahi

Kei te huri haere ngā karaihe mā whero mata i ngā tikanga kiri i te pō mā te urupare ki ngā tikanga arotake tūmatanui o te kiri. I whakaatu ngā akirata rongoā ko tēnei mātai kāore e āki ai ka whakapakari i te hōpara collagen e 31% pea i te wā o te moe (Pukapuka Whaiwāhitanga Hauropi, 2023), katoa ka wātea i te whakararu i ngā tikanga circadian—e kī ana ki ngā taputapu karaihe kikorangi e pakaru nei i te melatonin.

Te Aukitanga o te Mātauranga Rua Whero i te Kiko Hautai i Te Pō

I tino hinga atu ngā mea katoa ka whakaaetia e te FDA ngā parehua LED i te tau 2020, ka nekehia ēnei mātauranga mai i ngā tepu rongoā ki ngā rūma noho o te whenua. E ai ki ētahi rangahau i tākarotia e NCBI i te tau 2023, ko te nuinga o ngā tāngata (pērā pea 78%) he pai ki te whakamahi i ō rātou taputapu LED i te pō nā te mea e fiti pai ana ki ō rātou kaupapa. Kua taea e ēnei taputapu pūkoro inianei te whakaputa i ngā roanga uara houa e rere ana i waenganui i te 630 ki te 660 nanometra, ā, ko ēnei tono ka utua tahi moni nui ki ngā kīniki. Ko te mea e wātea ana pēnei e whakawatea ai te aronga ki ngā mātauranga tataki, he mea nui tēnei mēnā e hiahia ana tētahi ki te kite i ngā whakapai ake. I ētahi tāwhiringa haumanu 12 wiki i whakaatu ko ngā kaitākaro i whai wheako i te 22% itinga o te hohonu o ngā raru, ahakoa ka rerekē tonu ngā putanga takitahi e hāngai ana ki te momo kiko me te rite o te whakamahi i te taputapu.

Me pēhea e hāngai ai te Rua Whero ki te Wā Tautika Matua o te Kiko i te Pō

Ko ngā selu kiko tangata e whakaputa ana i te 40% ake o te ATP i ngā wātū o te po (Cell Reports, 2022). Ka whakapai ake te mārama karaka i tēnei rīthimua o te ao biolojikē i te whakahohe i te mahi a te mitochondria—ko te puna wera ā-selu e whakahaere ana i te hanganga o te collagen me te hoki i ngā herenga. E whakapumautia ana e ngā rangahau ko ngā roa-wavelength karaka i raro i te 650nm e kore nei e whakarere i te melatonin, nō reira he pai mō te whakamahi ki mua i te moe.

Ngā Hua i te Ao Tūmatanui: Ko ngā kaiwhakamahi e kōrero ana mō te whakapai ake i te hounga i te ahiahi

I tētahi tāwhai tau ake i te 2024 mō ngā kaiwhakamahi 1,200 o te parehua pō:

• i kite te 84% i te paru whakapai ake i roto i ngā wiki 8
• i kōrero te 72% mō te kawenga tere ake i muri i te mātai
• i pupuri te 89% i te whakamahi nā ngā huanga whakamātau o te rituaunaga

Ko ēnei hua ka hua mai i te whakamahi pō mōhio ina e takoto te iti o te kiri, e whakaae ai i te uruparepapa hoki ake o ngā hua kiri e whai ake ana.

Ngā Painga Rua: Whakapai ake i te Hauora Kiri me te Kākahu Moemoeā ki te Mātai Mārama Karaka

Whakapaunga i te Production Collagen me te Whakatika Ā-Selu I te Wā o te Moe

Ko ngā mātatu whero e mahi ana me ngā roa uarangi e 630 ki te 660 nanometres, ā, ka taea eia te uru atu ki rō haurua ki te 5 mirimita i raro i te kiri. Ka pīrangi aua wāhanga fibroblast kia hua ai te collagen me te elastin. I 2023 ka titiro ngā kairangahau ki tēnei āhuatanga, ka kitea eia mea hou. Ko ngā tāngata i whakamahi i ēnei mātatu mō te 15 meneti ia pō, i piki ake te collagen o rātou mā te 28% i muri i te toru marama, engari ko ngā tāngata i whakamahi noa i te rā, kāore i kitea he panoni nui. He mea whai hua, nā te mea ko te tinana e hura ana i te wātea i te pō, ina waenganui i te 10 PM ki te 2 AM. I ēnei wā, ka huri anō ngā sel e 40 ki te 60% tere ake i te tūpono. Kāore ngā tikanga mōhio kaupapa anuanu e mahi pai ana nā te maha o ngā mea e hua mai ana i waho—puruhi, takotoranga UV, me ētahi atu mea e whakaraharahatia ana te tikanga. No reira ko te noho pōnoa i te pō e hoatu ana he wā whai hua ki te kiri kia huri anō kaua e whakarahurahutia.

Mātaihiko Pūtaiao e Honohono ana i te Mārie Whero ki te Moemoea Pai ake

I whakaatu ngā tūhuratanga i te tau 2024 ko ngā tāngata i nohoia e te mārie whero ka hua paku noa i te 32% te hua o te melatonin ki te wā pō, tērā i ngā tāngata i raro i ngā tikanga mārie kikorangi. I uru mai ngā ringaringa e 200 nek minita i ētahi wiki. Ko te mea e hihiri nei ko te aronga o te mārie whero o te 650nm ki ngā tikanga takitahi o tātou tinana engari kāore i te whakapōpōki. Arā anō i te mārie kikorangi e pakaru ana i ngā rerekētanga moemoea, kāore ēnei roimata e pakaru ana i ngā taumata melatonin, kāore hoki e whakapōpōki i ngā rerekētanga moemoea. Kua kitea e ngā kaimahi i whakamahia ai te mārie whero i ō rātou tikanga whakamutunga kua moe tonu noa i te 22% tere ake i te wā, ā, i noho tonu rātou i ngā wāhi moemoea hoki ake i te 18% i runga i ngā ripoi mai i te wā whitu wiki.

Te Whakautu i ngā Ngākau: He aha ai e Kāore te Mārie Whero e Whakapōpōki i tō Huringa Circadian

Ko te mārama kikorangi ki te tata ki te 480nm e whakahohe ana i ēnei sel rerehua e kiia nei ko ngā karawhiti melanopsin e kōrero ana ki tā mātou pouaka whatu kei te mataara mātou. Ko te mārama karaka e mahi ana i tētahi ara kōweka nā te roa ake o tōna waeahu e kore nei e whakahohe i ēnei karawhiti anoo. I kitea e te rangahau hou mai i te tau 2025 i titiro ai ki ngā whetu tekau mā whitu rerekē, i mau tonu ngā tauira cortisol me ngā wā roremaro REM i waenganui i te hunga i whakamahi ai i te mātauranga mārama karaka. Ko te nuinga o ngā taputapu kei te wā kua tīmata kua waiho he taonga tiaki kanohi, ā, ka tuku māmā i te itinga o te mārama iti ake i te rima lux, e paku ake ana i te mārama e puta ana mai i te nuinga o ngā rama pō. E pai ana tēnei hei whakamahi i mua i te moe kia kaua e pakaru te kounga moe.

Te Wā Tino Pai, me te Whakauru hei Whiwhi i te Hua Tino

Te Wā Tino Pai hei Whakamahi i te Paraihe Mārama Karaka ki Mua i te Moenga

E ai ki ngā tūhuratanga hou kua whakaputahia ki te Journal of Dermatological Science i te tau 2023, ko te kiri hoki e mahi pū ana hei whakaora i a ia anō i raro i te 2 ki te 3 haora i muri i tō mātou moe. Arānei, mehemea e hiahia ana tētahi ki te whiwhi i te nuinga o tana mata whakamaru mā te arataki aroha, me whakamātau pea i te hawhe haora ki te tētahi haora i mua i te moe, nā te mea ko te wā tera ka timata te tinana ki te hanga i te collagen mō te pō. He taumata pai hoki ngā tau e pa ana—i kitea mai hoki i te rangahau a Aging Cell i te 2022, ko te whakamahi i ēnei matakitaki i roto i tēnei matapae tino pai ka piki ake te hua o te energi ā-sēlula ki waenganui i te 18 ki te 22 ōrau mā te whakamahi i rātou i te wā o te rā. Tētahi tohutohu iti anake: kaua e tuarangi tonu i muri i te titiro mō taima roa ki ngā ekaran. Tukuna kia 15 meneti mā ngā karu me ngā sēlula kiri kia hoki ki te takotoranga noa kia kaua te ātaahua kikorangi e whakararu i te tikanga katoa.

Te Whakauru Māmā i te Whakapono LED ki Tōu Tikanga Arotake Āoia i te Pō

Honoa ngā wātū o te rā whero ki ngā tikanga e noho ana kia māma ai te whakauru:

1. I muri i te horoi: Whakaputangia i muri i te huinga o te serum engari i mua i te houhonga
2. Hono whakamātau: Whanake i te wā o te whakawhitinga ranei, i te tuhinga ranei
3. Rāwekenga mo te moe: Honoa me ngā huinga mānia rānei, rānei te rīwai rākau rānei

He nui ake te nuinga o te aronga i te roa—ka pai ake ngā wātū 10 meneti, 4–5 wiki i te tau i ngā whakamahinga 20 meneti kore noa. E ai ki ngā rangahau, ka kitea e te 80% o ngā kaiwhakamahi i ngā whakapai ake i te ahunga o te mata i roto i ngā wiki 6 ina honoa te maimoatanga LED i te pō me ngā tikanga whakaora pō, pērā i ngā kīrimi pehipehi.

Kupu Toa: Pekia ngā parehua ki tētahi wāhi tata ki tō moe hei tohu māmā—ka hua haere ngā tikanga tata ki te whā wera pea ake ina huinga ki ngā tohu taiao (Ngā Pūrongo Pūtaiao Tikanga, 2023).

Te Waihanga i tētahi Tikanga Tonu mō te Parehua Rā Whero mō ngā Hua Ka Tū Ake

Te Maha, Te Roa, me te Tino Arataki mō te Whakamātau

Ko ngā tohunga mātai kiri me ngā rangahau hou e whai ana i ngā kitenga ōrite mō ngā parehua mata kura. Mō ngā putanga pai anuanu kaore e whakapitipiti, e kitea ana e te nuinga o te tangata ko te whakamahi i ēnei parehua e toru ki te rima wā i te wiki mō te tekau ki te rua tekau meneti ka mahi tino pai. I tētahi rangahau i te tau whakamutunga i titiro ake ki te 89 tangata i whakamahi ai i ēnei parehua mō runga i ngā waru wiki. Ko ērā i mau tonu ki te kōwhiringa i kitea i te pikinga o ō rātou taumata kōkarawhiti e te 34% mō te kotahi i te hunga i whakamahi noa i te wā. Kāore he hua nui te whakamāhari ake i ngā wā roa ake, ā, ka taea pea te marere haere te kiri. Ko te ngārau pono ehara i te roa e noho ana tētahi ki raro i te ao, engari ko te whakauru ki tētahi tikanga auau.

Te Whakarite i ngā Matapae Whai Hua mō te Huringa Kiri Trānuitia

Ka mahi ngota-ngota te terāpī LED. 83% o ngā kaiwhakamahi i ngā rangahau roanga-roa i whai pānga ki ngā whakapai ake e kitea ana pērā i te iti ake o ngā rārangi iti me te tono kiri ā-tiriti i muri i te 6–8 wiki whakamahinga tata, me ngā hua katoa e puta ana i te karaka-torutia . Nō te whakarewa ake o te mata i ia 28 rā i te wā poto, ka āhua haere ngā huringa truāt te whakauru haere.

Te Whai i ngā Whiwhinga me te Whakarerekē i Tō Kaupapa hei Hua Pai Ake

Tango pikitia māmiri i raro i te ao kotahi tonu kia āhua ai ngā panonitanga. Mēnā ka tu ana te whiwhinga i muri i ngā wiki 12, whakaarohia:

• Whakanuia ake te maha ki te 5 ngā wiki (mēnā ka taea e te matimati)
• Whakawhitinga atu ki ngā serum hyaluronic acid kia pai ake te whakauru i te ao
• Te whakaputanga atu ki tētahi tohunga mata kia whakakore ai i ngā aronga takotoranga

Whakarerekē tētahi wāhanga i te wā kotahi, ā, pupuri i te tikanga matua kia mōhiotia ai he aha e mahi pai ana mō tōu matimati

Te Aratohu Ngātahau ki te Whakamahi i tētahi Mata Karauna Ao Whero i Tō Kōtui Pō

Te Tīmata i te Atamira mō te Whiwhinga Rā tino pai

Tīmata me te mata ma, maroke—ka whakaatu ngā rangahau ko te horoi tika e whakapai ai i te whiwhinga rā umanga 30%. Tangoa te māmake, te kuaupapa horoi rā, me ngā paru ki te horoi māmā hei aukati i te pā atu. Me whakaiti te whakamahi i ngā huringa matotoru, pērā i te retinoids i mua, nā te mea ka āwhina pea ki te mātau ake. Horoi tino maroke te atamira, nā te mea he iti noa te wai e taea ai te whakaroa i te uara o te whiwhinga rā.

Ngā Tikanga Whakamahinga Haumaru, Āhuatia

Me tino piri te kanohi kanohi kia noho ai, engari kaua e tino piri kia mamae ai. Me tino whakapā te kiri kia pai ai ngā hua. Ko te nuinga o ngā kanohi kanohi e haere mai ana me ngā aratohu e tohu ana i te 10 ki te 15 meneti ia wā, e whai ana i ngā paerewa haumaru i whakaaetia e ngā mana hauora. Katia aua kanohi, hopu rānei i ngā taupoki kanohi mēnā kei roto. Ahakoa kāore te rongoā māramatanga whero e whara i ngā kanohi, he pai ake te āhua o te taupoki i a rātou ki te nuinga o te iwi. Whakamātauria kia noho tonu i te wā o te maimoatanga. He maha nga tangata e kite ana he pai ki te whakaaroaro, ki te manawa hohonu rānei i a rātou e whakamahi ana i tō rātou pūrere, e tino whakawari ana i te wheako katoa.

Te Tiaki i muri i te Parekura hei Pupuri i ngā Hua Whakaora i te Pō

Muri i te tango i te parehua, whakamahia he serum whakapakari i te wai e hāngai ana ki te hyaluronic acid kia āwhina i te hanganga o te collagen. Whai muri ko te kōpae whakaora hei kaha ake i te arawhata kiko, kia atawhai ai i te wai i roto i te kiko. Me āki ai ngā hua kikii pērā i te AHAs, vitamin C muri tonu i te whakarongo, nā te mea ka pai ake ngā raihana māmā i te po.

Ngā Pātai e Patai Pūnoa Ana

E hia ngaruinga me whakamahi ahau i taku parehua mata mā te ao whero?

Mō ngā putanga pai rawa, e kitea ana e te nuinga o ngā kaiwhakamahi ko te whakamahi i te parehua mata ao whero 3 ki te 5 ngaruinga ia wiki mō te 10 ki te 20 meneti anake ka āhua mōrearea ai i te whakapīkiri.

Ka taea e au te whakamahi i taku parehua ao whero tahi ana me ētahi atu hua tiaki kiko?

Āe, he mea pai te whakamahi i tōu parehua ao whero tahi ana me tōu tikanga noa tiaki kiko. Mō te whiwhinga ao pai rawa, whakamahia te parehua i muri i te kī tonu o te serum engari i mua i te kōpae.

He aha pea te āhua o te ao whero ki aku momo moe?

Kāore, kāore te ao whero e whakararu i te hanga melatonin, ā, kāore hoki e whakararu i ngā tikanga nohonga me te ao kākāriki, nō reira e haumaru ana te whakamahi i mua i te moe.

He aha ngā whakapai aro mataara ka tūhono mōku mēnā ka whakamahia te mātātoko kikoata kikorua noa?

Ko te whakamahi tūhuratanga i te mātātoko kikoata kikorua e āwhina ana i te atamira e iti ana ngā raru, ka pai ake te ahua o te atamira, me te tae ōrite, e puta ana hoki katoa i muri i te toru marama.