Lunggim lelhna

pan bangci
kikepsiam ding

Lunggimlelh-natna (Stress) thuak-in na omkha hiam?

Lungsim sung ah sep leh bawl ding tamlua kinelhsiah ci-den in, khuaheek thei phalo in, lungsim pualah
in ki omthei hi. Khat veivei ciang tuabang dan in, sauveipi kilung mang thei hi. Midang te’n “sepding
tam hong sawllua,” cih bang-in kingaih sunthei tawntung-in, omnuamlo in ki om theimawk hi.

A sawtsawt ciangin, pumpi cidamna nangawn sukha thei hi. Tuabang puaklah hunte’ a sauveiluat
ciang’ lungvaak pakpak zonawnlo in, thu omlo pipi aa lungkiatna, lauthawngna leh pumpi damlohna te
in hong tuamcip thei hi.

A hizong hibang puaklahna te, a hunsaulua-kei peuhleh, lungsim hong khanglo sakzaw thei kici ta
leuleu hi. I nuntak sung’ a kituak den hilel aa, a hunhun in bangci nawkding cih kisin kul lel a hihi.
Midangtawh nasemkhawm mi-nga ah khat bang-in lunggimlelhna kituak den kici hi.

1 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )

Lungtang sihuibing natna (Coronary heart disease-CHD)
Nitumna gam-ah sihna a piangsak pen kici.

Adiakin, I nek leh dawn panpiang, sathau in I lungtang ah sisan leh huihsiangtho(oxygen) a puak sihui
sung-ah belh in, khakcip aih keileh a neusakna pan’ kipankhia lungtang natna a hihi.

Tuabang sathau lomte hang in, I lungtang ah sisan siangtho a kicing in a tunzawh notloh ciang in,
omdan nuamlo, awm kigakgawp cihbang kipan in, I khut , ngawng leh gil te ah kizel thei hi. Naakding
huihbei tawh kibang theimawk hi. Tua hunciang’ Natdamsaksiam(Siavuan- Doctor) te tawh kilakpah
hamtang ding a hihi.

Sihui sung aa’ sathau lomte a kiloklok napan’ a themneng in nalengkhia thei hi. Tua sathau themneng
te-in sihui khak aa, lungtang sung ah sisan leh huihsiangtho tungsak nawnlo a hih man-in lungtang kisia
in, lungtang khawlvat-natna (Heart Attack) piangsak hi. A manlang in Zato kitunman keileh damzo
nawnlo in sih tawh kizom thei hi.

Sihuisung
dim in
siluang

Lunggimlelh-natna a lauhuai hiam?

Mipilte genna ah, lunggimna hang in, lungtang khawlvatna piangpah samlo napi’, mimal gamtatzia
dung zui-in, kinai sak tuamthei veve ci hi. Gentehna-in, lunggim phattuam nading in, nek leh dawn
kidawm theilo cihbang zia hoihlo te’n lungtang khawlvat-natna hong tun baihzaw deuh thei hi.

Lungtang khawlvat-natna a piangsak thei pawlkhat;

1. Zateepna
2. Zuunkhum,sikhum natna
3. Sikhang natna
4. Cholesterol (nek leh dawn pan kingah theipen hi) tamluatna
5. Pumpi thauna
6. Pumpi gamtat lohna
7. Zuu tamlua dawnna
8. Kum – Khanghaamna
9. Pianna mun leh tual zui
10. Pianna sisan- Nu leh Pa
11. Numei leh Pasal – kum kigual veve Pasal te’n ngah baih zaw thei

A tung aa te’ tam semsem leh lungtang khawlvat-natna ki ngah thei semsem cihna hi aa, pawlkhat
kipeel theilo himah leh, a tamzaw kidop theih a hihi.

Pumpi, khut leh khe cidam in, thahat leh zong lungtang damsak tuam mahmah aa, lunggimlelh-natna
zong thuakzo dalzo tuam a hihi.

2 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )

Lunggimlelh-natna a kilangsak, limlakkhol pawlkhat te

A zenzen in, lunggimna thuaklel pian na kisak leh , nang bek hilo, kiim leh paam zong sukha thei a hih
man-in, gamtat luheekdan kidop pahding kisam hi. Mihing te’n upmawh loh in, thu khat la khat ahi-
zong lauhuaina khat I tuahvat ciang in, Phuu-ek aikeh Taisan (Fight or Flight) in ki-om thei tawntung hi.
Tua dungzui–in, I khut leh khe, I luheekdan cihbang, pumpi gamtatziate etcing den ding a hihi.
Gentehna in a nuai te bang;

Omdan tatdan nuamlo

1. Khua-ul neel kaai gawp

2. Lungtang kisai satsat
3. Kamsung keuna
4. Lutang nazel
5. Tawldam ngeipha lo- Tawl kisa den
6. Ankam limlo- duhnei pha mello
7. Pumpi gihna khang/kiam gawp
8. Gilsung kivial,kigaat gawp
9. Luvai-luaksuak
10. Awng painuam pahpah
11. Ihmu siplo- zankal zingkal khanglo pahpah
12. Gimngiat pong
13. Kigen thei mello aa, pumpi khing-nat pong

Ngaihsutna pilvaang lo

1. Pumdah thei pong

2. Lung himawh thei lua
3. Cithak dan hinapi’ khuat nading thei mello
4. Gumheh pong thei
5. Khitui luangbaih
6. Tuam omnuam
7. Lungtai lo- miciammui taleh telthei-awlmawh selo
8. Leitung cimtaak – uuk neilo
9. Lam-etna nei mello
10. Lauthawng gawp pong –

A nuai bang-in gamtat luheek kilam dang thei hi

1. Nidang sang nek leh dawn tam zang zaw – e.g a diakdiak zu leh za cihbang
2. Na khat peuh nene nuam- comfort eating – e.g. buiscuit peuh khawltheilo aa nenuam..
3. Nuihza pakpak zonawnlo
4. Naa-mangngilh thei phadiak
5. Lungsim khensat thei pakpak nawnlo
6. Teltak aa thungaihsun ding hamsa
7. Nasep nengno khat nangawn maban tun zo phalo
8. Tawl diipdeep dong naa semden pong
9. Midang tawh kithuah nuam pha nawnlo
10. Haa cip Haa gawigawi thei

Hih bang te I tuah khak leh lunggimna nei I hih lam ki phawk aa, ei leh ei cidamna, gamtat luheekna ki
etcing ding kisamta hi.

3 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )

Nina a kici nupinu tangthu tomno khat enpak ni : Nupi khat zingsang sim in, a pasal tawh nasem
ding paikhawm zel uh hi. A pasal a khak khinteh a nasepna ah paisuak hi. Zingsang in a zekaaiding
patau kawm leh nitak leuleu ciang a Pasal in sauveipi a ngakding zong lungnuam theilo in, lunggim
in a om zel hi. Tuabang te tawh, hong sawtpian ciangin lel kisa pianna, a nasepna te tawh hong
kikum hi. Tua pan-in, a nasepna te’n a nasephun a lemthei pending in, vaihawmsak aa, lungnuam
sinnuam in nuntaakna maban zomto thei hi.

Lunggimlelh-natna nathuak ciang,

Lunggimlelh-natna thuak in, na kingaihsut leh nipi kalnih sungbang,na seplehbawl, leh omdante
ciamteh lecin, bang hun in bang in, hong lunggim sak cih namu thei ding hi. Tua naciapteh, namuhna
tungtawn in, nakiging nakidalkhol thei ding hi.

Gentehna (Nisim tatna leh thupiang ciaptehna-Diary)

1. Bang piang masa Bus/Meileeng laplo

2. Bangzah aa Lunggim -tehna
(0= phamawhlo-5= lellua)
3. Lunggimna lim leh meel Khitui mualtuang, mit
hakdan nuamlo
4. Bangtan thuakzo - tehna
(0=thuakzo vetlo – 5=awlmawh lolel)
5. Bangin hong nuamtuam hong hoihsak Nakpi in huihdiik in,
damdam in khahkhia ding

Bang-in hong lunggimsak pen hiam? Bangcih ding?

Nisim nuntaakna sung-ah bang-in hong lunggimsak pen aa, bang cih thoihding cihpen a nuai-aa bang in
ki geel, ki ciamteh thei hi.

Gamtatzia bangteng kikheel thei Gamtatzia bangteng kikheel theilo

Lunggim lelhna a piangsak thei gamtatna a kikheel theite kheelding bek hi aa, a kikheel theilote tawh
lungnuamlo in hunbeisak tadih ding hilohi. Na kheeltheih te manlang in nakheelnang hanciam phot in.

Nasepna

Nasepna ah lunggimlelh natna a thuak nangkia na hi-kei hi.

Mi nga ah khat in kithuak aa, nasepna-mun pen lunggim
AITUAM
HUN
NASEP

lelhna a piangsak a hih keileh lunggim lelhna teng

nalahkhiatna mun zong na hi thei hi.

Nasepna tungtawn-in Lunggimlelhna thuak aa na ki-ngaihsut leh na nasep-pu tawh a piangsak thei
thute ki kum in. A ma’n bangci phu/peel ding cih, hong gen thei kha ding hi. Ki-ukna hoih nei gam te
ah, nasep-pu te’n nasemte lunggim lelhna a kiam nang a huhkul’ kici hi. Tua ban ah, hong telsiam thei
naseppih-lawm khat tawh zong kikum kawm in.

Nasepna mun ah, seppih lawmte pumpi cidamna leh nuntakzia tampi kilamdang sakthei hihang.
4 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )
Dawn kici numei nu’n;
Sidek liang-in kacinat khitteh na sep kakuan kik aa, nasep-hun lem mello leh vaituamtuam hang-in,
lunggim lelhna ka thuak hi. Tuaciang in,ka nasep-pu te’n nasep-hun te a lem-hun in hong kheelsak
bek thamlo, khat veivei nasep pai kullo-in, inn-omkawm in, nasep theihding hong phal uh hi. Tua
banghang in, nasepna ah leh inn ah gamtatzia hong nuam in, lunggim lelhna zong hong phadawm
hi.
Haksat Dongtuah hun

It leh ngaih khat tawh kikhen, nasep nei nawnlo, inn kituah, naungek nei cih bang hun te ciang
lunggimlelh natna ki thuak phadiak thei hi.

Tuabang khankhat khatvei thupiang te hangin upmawhloh in, ki thuaklel mahmah thei hi.

Tuahun ciang-in, innkuanpih lawm leh gual te tawh kiho le’cin, a dang hong huhtheih pah uh a omkei
phialzong nalungvak tuam ding hi.

Sum leh paai vai lemlohna

Sumvai lemlohna khat a om ciang in, lunggim bekthamloh lungkia in kizawm diipdeep thei hi. Tuabang
thuakna hang-in, innkuan sung lawhthei a hih man-in, ki dophuai phadiak hi.

Innsung buaina

A diakdiak in innkuan sung nupa kikal, na khempeuh ki lungtuak ding hamsa thei hi. Tuahun ciang-in, a
thubul kantel in, kisiansuah mengmeng ding kisam hi. A hoihlam manawh lam-etna tawh kalsuan in, ei
hihzawh te kitawi-sang ciat-in, ei hihzawhloh te zong sansiamding kisam hi. A hih theih mahmah
keileh, I buaina thutawh kizui in lampimaan hong lakthei a pualam-mite huhna kizong thei hi.

Khattang omna/lunglenna

A phadiak, khangham te pangpaa kisa thei aa, lunggimlelh-natna pan a huhding a hopih ding mizong
hamsazaw thei hi.

Lunggim lelhna bangci nanding?

Tawldamna

Lungsim leh pumpi bangci tawlngaksak ding cih thei aa, tawldamna laakzelzel na-in, lunggimlelh-natna
pan hong daltuam mahmah hi. Tuabang in lungsim leh pumpi tawlnga leh lungsim gimna tuamtuam
zong khaktan zotuam a hihi.

Tawlnga cihciang in, gamdai takin tuciang bek hilo-in, lungsim a tawlgasak pumpi gamtatna(actitiviest)
te sinkhiat ding a hihi.

Bangci gamtat ding cihleh;

1. A masa in, na naak/huihdiik dan, lungngai in. Na naaktawh na hihtheihtawpdong

huihdiik(deep breath) in, khahpah lo-in, tawlkhat om phot ding (hold it) aa, tuaciang in
damdam in, nakamlam pan khahkhia(let go) diaidiai in. Tuabang khatvei khitciang in,na naak
ngeina (breathe naturally) in tawlkhat naak inla, tuazawh ciang a tung aa bangin, naakpi in
naakkiik in khahkhia zel in.

5 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )

 2. Pumpi langkhat lam khut,khe leh gilvun cih te kisansak ding aa, tua ciang damdam in khahkhia
kiik ding. Tua na khahkhiat ciang in, nacii nasa a kikang te khahkhia gai in. Tua bangmah-in, na
pumpi langkhat lamzong hih in.
3. Na liangko tegel khia in (Drop your shoulders). Na khut tegel kaaisak hilhel saklel in.
4. Bang-in hong tawldamsak pen cih ciamteh in, sintoto in. A sawtlo in na tawldam ngiat ding hi.

Pumpi gamtatzia kheel in.

Haa gawiigawii, khut tumtum, ki hinghing , nawhnaak vatvat cih te in lunggimlelh-natna limte hithei
aa, tuabang te na hih khak, na hihnop ciang, Lungsim lelhna in bangmah a hoih pia-ngeilo cih ngaihsun-
in, lungsim pumpi tawlngak ding’ hanciam huai hi.

Na lungsim-galdozia kantel in

Lungbuai I kisak luatciang in kiheh bangbang thei, ei leh ei kipong gup, mawhnuamlo, lungkia gawp
cihbang piang thei hi. Tua hunciang-in, na lungsim-ngaihsutna kalkhat lehsuan inla, na ngaihsutzia,
puahpha, gelpha kik in.

‘Puazo nawnkeng, hihzo/semzo kei ning, kimanna neikeng’ cihbang na ngaihsut khak leh a beisa aa, na
hoihna, naseptheih, nasepzawhna te phawkkik in, ‘Hihzo e tazen’ cih bangin, kisan in thathak la-in.

Vicki’ in bangcih;
Ansai ka nasepna ah, anlamsang bangci siangthotak in kemding cih lai hong kihuan sak hi. Cikmah
in lai-ong(Passed) ngeilo ka hih ban-ah, tutung ong keileng nasep zong neinawnlo ding cih a
omciang in, lungkham in ka om hi. Nasep-pu te thusiam in, laisinkholhna-sang hong kahsak bilbel a
hih man-in, laihuan ka ong hi. Tua khit zawh, laihuan a omciang, laisinkholhna-sang kah-in
kigingkhol peuhleng’ ka kisapteng hong lem ding cih thei ka hih man-in, ka patau nawnkei hi.

Kin deihlua
veng

6 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )

Na nuntaak, na gamtatzia (Lifestyle) ki en pha in
Lunggimlelh-natna hong ngahsak thei hong lung himawhsak , hong patausak thei’ thu leh la, mun leh
tual te leh nuntaak gamtatzia te’ et-cik huai hi.

Cidamsak anlim-anpha nekna hang-in;

1. Pumpi cidamsak bekhilo zong etlawm in ki thau lialua lo ban-ah, lungtang khawlvat natna,
mihau-nat tuamtuamte tawmsak tuam hi.
2. Hong lungvaak sak, hong tangzang sak-in leh lunggim, patau lua cih te hong dalzo sak tuam hi.

Gamtangden ding;

1. Sisan hatsak in, lunggimlelh-natna a piathei thu leh la te a om ciang’ hong thuakzo sak inleh,
lungtang khawlvat-natna tawmsak tuam hi.
2. Lungsim leh thatang hong hatsak ban-ah, pumpi kilamzia zong hoihsak hi

Zateep khawlna hang-in;

1. Lungtang khawlvat-natna ngah ding dal tuam mahmah hi. Banghang hiam cih leh, zateep te’n
a teeplo te sang-in, lungtang khawlvat-natna a zahnih in ngah theizaw a hihi.

Zuu dawn vetlo aihkeh tawm dawnna hang-in;

1. Lungkiat pahpah theihna pan hongdal tuam hi. A hang in, Zuu dawnna hang-in lungkiatna
thapia zaw thei hi.
2. Lungtang aa kipan, pumpi cidam zaw hi. Zuu tamlua leh lungtang in thuak lah in, cidamna zong
sukha mahmah hi.
3. Zuu a dawn sunsun te’n ni khat in pasal te’n unit 3-4, numei te’n unit 2-3 kaan dawnhuai lo hi.
unit 1 = 568ml of lager/beer
4. Zuu dawn kilkel lohding’ hanciam huai pen hi. Kitangzang in, lungzong vakzaw pek hi.

Hong kem in, nang

hong kem ning

7 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )

Lunggimlelh-natna bangci daalding?
Mihing khat leh khat, dan leh zia kibanglo a hih mahbang-in, lunggim lelhna leh I dozia kibang lo hi.

1. A tung kigensate dungzui-in, ei tawh a kituak kilem pen, sin leh thei in, lunggimlelh-natna I
ngahlo nang kidal tek ding a hihi.
2. Lung himawh, lung patauhna khat pepeuh I tuakciang, midang khat tawh ki kup huai hi.
3. I nuntaakdan leh gamtatzia encing in, kheel huaite kheelding kisam hi. Gtn., Zuu Leh Za
4. Na lung hongnuam sak, hong thakhauhsak thu leh la, leh mi-te phawk in.
5. Sep leh bawl ding geelkhol, ciamteh khol in, ki thawikhol in. Tua hi leh, na mailam nang
khutsung ah omzaw ding aa, buaitawm-bingbung cihdan tawmzaw ding hi.
6. Thakhat thu-in, na khempeuh zawhsawm kei in. Tua hi-leh, tamlua in na khial kha ding hi.
7. Mi-te tung thudawn leh thugendan siam in. Gtn., Sepding tampi hong kisawllua na kisak leh,
hong sawlte kiang na gendan ding kiging khol inla, a mau mahtawh kikum in, a lempen ding
geel leh genngam lel-in.
8. Tawlnga kawmkawm in. Nasep na manzolian kei zong , a kikal ah a kilawm bang-in, tawlnga
zelzel in.
9. Thu leh la na kheel theihloh ding khat, a hiding mah hi, ci-in na santheih/siamnang hanciam in.
10. Tuni sep ding a omlai te hang-in lung himawh lua-in om kei-in, zingciang zong ni hongsuak kik
ding aa, a ban nazawm thei laiding hi. Na matutsa,gualzawhnasa te’ en kik inla, tha la kik
zelzel-in.
11. Na innkuanpih leh lawm leh gual te tawh hun zang khawm zel in. Tua in, na lung uh hong
vaksak tuam mahmah ding hi.
12. Nisim sep leh bawl a hilo, a dang nasep/uukna(Hobby/Interest) khat nei in. Na neihsa lawmte
ban-ah lawmdang zong zonbeh lai in. Milak ah kihel zelzel ding zong hoih hi.
13. Na ngaihsutna, na muhna kheel, ki lamdangsak zel’ in. Lung himawh ding’ bekbek ngaihsun in
omom, na kibilhcip sang-in, vakkhia in kiim leh paam, en kawikawi in. Khetawh lamsiu leeng
sumbei lo aa, cidamna ding zong thapia hi.

Ei lungsim kibawl
theih dandan in
nuam a kisa hi
mai hi.

Translated from:

Coping with Stress- How to manage stress and help your heart (booklet) by British Heart Foundation

(bhf.org.uk) – Copyright is being requested for this translation.

8 |8 P a g e Fight for every HEARTBEAT (Translated by NTS )