Kirkasvalohoidosta tutkitusti hyötyä

Valohuone_pienempiKirkasvalohoidossa altistutaan nimensä mukaisesti kirkkaalle valolle, josta on suodatettu pois auringonvalon haitallinen UV-säteily. Kirkasvalohoitoja on tutkittu 1980-luvulta lähtien ja tuloksien mukaan siitä on selvää hyötyä kaamosoireiden lievittämiseen ja ennaltaehkäisyyn. Joidenkin tutkimusten mukaan se toimii jopa paremmin kuin liikunta! Miten ja milloin kirkasvalolle tulisi sitten altistaa itseään? Terveyden ja hyvinvoinnin laitoksen tutkimusprofessori Timo Partosen mukaan kirkasvaloa ei tarvitse käyttää koko päivää, vaan itseään virkistääkseen sitä tarvitaan nimenomaan aamun tunteina. Hyvänä “aloituskuurina” toimii esimerkiksi puolituntia kirkasvalohoitoa viitenä aamuna viikossa. Jo viikon jälkeen voi huomata vaikutukset, mutta mitä pidempään ja säännöllisemmin kirkasvalohoitoa harjoittaa, sitä parempia ovat tulokset. Kirkasvalon tulee tulla elimistöön silmien kautta, mutta älä katso suoraan valoon. Kirkasvalohoidolla on myös todettu olevan positiivinen vaikutus keskittymiskykyyn ja tarkkaavaisuuteen ja esimerkiksi työpaikoilla tämä tarkoittaa työsuorituksen parantumista.

Mistä sitten tietää kärsiikö niin sanotusta kaamosmasennuksesta tai onko itsellä kaamosoireilua? Vähentyvän valon aiheuttamista oireista kärsii jopa 40 % suomalaisista aikuisista ja tiedetään, että yli 30-vuotiaista naisista 20 % ja miehistä 12 % kärsii jopa runsaista kaamosoireista. Tavallisimpia kaamosmasennusoireita ovat toimintatarmon lasku ja surullisuus. Kaamosajan, eli valon vähenemisen ajan muita sivuvaikutuksia voivat myös olla kasvanut unen tarve, makeanhimo ja painonnousu. Lisäkiloja selittää usein väsymyksen seurauksena syntynyt liikkumattomuuden lisääntyminen ja kasvanut makeannälkä.

kajastus_1_kirkas_mannerSäännöllinen kirkasvalohoito ja liikunta ovat tutkitusti parhain yhdistelmä kaamosoireiden torjuntaan. UniSportilta löydät nämä molemmat ”lääkkeet” – vähemmän tunnetumpana niistä ehkä Otaniemen Otahallilta löytyvä kirkasvalohuone Kajastus. Kajastus tarjoaa erityisen paikan aamun aloittamiselle, virkistäytymiselle, rentoutumiselle tai vaikkapa kokouksen pitämiselle. Tila tarjoaa istumapaikat noin 10:lle henkilölle. Jos kotonasi tai työpaikalle ei ole mahdollisuutta käyttää kirkasvalolaitteita, tule kokeilemaan Kajastusta! Se on siitäkin hauskaa, että siihen voi yhdistää esimerkiksi luovan työskentelytuokion tai rauhoittavan lukuhetken.

Mistä on kyse?

  • Kirkasvalohoidossa altistutaan kirkkaalle valolle, jolla torjutaan kaamosmasennusta ja väsymystä.
  • Kirkasvalolampuista on suodatettu UV-säteily pois.
  • Kirkasvalon tulee tulla elimistöön silmien kautta – ei kuitenkaan suoraan lamppuun tuijottaen.
  • Kirkasvalohoito tehoaa parhaimmillaan säännöllisesti toistettuna, esim. 30 minuuttia kerrallaan viitenä päivänä viikossa.
  • Kirkasvalohoito on tehokkaimmillaan aamun tunteina otettuna.

Lue täältä myös muut voimistavat ja virkistävät vinkit kaamokseen.

Teksti: Laura Sippel
Kuvat: Kati Manner

Lähteet:
http://yle.fi/uutiset/valohoito_ei_auta_talvipimeassa_kirkasvalohoito_kylla/7016603
http://www.terveyskirjasto.fi/terveyskirjasto/tk.koti?p_artikkeli=hpa00077
http://yle.fi/uutiset/kirkasvalohoitoja_tutkittu_1980-luvulta_lahtien__professori_tehokkaampaa_kuin_liikunta/8390518
http://yle.fi/uutiset/kellojen_siirto_huonontaa_younia_ja_laskee_mielialaa/7548327
http://yle.fi/uutiset/kirkasvalosta_helpotusta_tyossajaksamiseen__suomalaisten_kaamosoireilu_vahentynyt/7635160?ref=leiki-uu
http://yle.fi/uutiset/valohoito_ei_auta_talvipimeassa_kirkasvalohoito_kylla/7016603

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