{"id":3389,"date":"2025-12-11T16:35:57","date_gmt":"2025-12-11T09:35:57","guid":{"rendered":"https:\/\/tamlymienhaidang.com\/?p=3389"},"modified":"2025-12-11T16:35:59","modified_gmt":"2025-12-11T09:35:59","slug":"o-nhiem-khong-khi-tac-dong-tam-ly","status":"publish","type":"post","link":"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/","title":{"rendered":"\u00d4 nhi\u1ec5m kh\u00f4ng kh\u00ed t\u00e1c \u0111\u1ed9ng t\u1edbi n\u00e3o b\u1ed9 v\u00e0 l\u00e0m gia t\u0103ng tr\u1ea7m c\u1ea3m lo \u00e2u \u1edf con ng\u01b0\u1eddi nh\u01b0 th\u1ebf n\u00e0o?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Nh\u1eefng ng\u00e0y n\u00e0y H\u00e0 N\u1ed9i nh\u01b0 \u0111\u01b0\u1ee3c kho\u00e1c tr\u00ean m\u00ecnh m\u1ed9t l\u1edbp \u00e1o cho\u00e0ng tr\u1eafng m\u1edd \u0111\u1ee5c, kh\u00f4ng ph\u1ea3i v\u00ec s\u01b0\u01a1ng gi\u00e1 nh\u1eefng ng\u00e0y \u0111\u00f4ng v\u00e0 \u0111\u00f3 l\u00e0 m\u1ed9t l\u1edbp \u00e1o cho\u00e0ng d\u00e0y v\u00e0 n\u1eb7ng mang t\u00ean B\u1ee4I M\u1ecaN. Th\u1ef1c t\u1ebf, H\u00e0 N\u1ed9i \u0111ang tr\u1ea3i qua \u0111\u1ee3t \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed b\u1eadc nh\u1ea5t th\u1ebf gi\u1edbi, ch\u1ec9 s\u1ed1 b\u1ee5i m\u1ecbn PM2.5 v\u01b0\u1ee3t chu\u1ea9n c\u1ee7a t\u1ed5 ch\u1ee9c Y t\u1ebf th\u1ebf gi\u1edbi t\u1edbi 35 l\u1ea7n. M\u1edbi nh\u1ea5t, v\u00e0o s\u00e1ng 11\/12\/2025,&nbsp; <a href=\"https:\/\/vnexpress.net\/ha-noi-o-nhiem-khong-khi-nghiem-trong-nhat-tu-dau-mua-dong-4992393.html\" target=\"_blank\" rel=\"noopener\">nhi\u1ec1u tr\u1ea1m quan tr\u1eafc t\u1ea1i H\u00e0 N\u1ed9i ghi nh\u1eadn ch\u1ec9 s\u1ed1 \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed AQI tr\u00ean 220<\/a> &#8211; m\u1ee9c r\u1ea5t x\u1ea5u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ng\u01b0\u1eddi ng\u01b0\u1eddi ra \u0111\u01b0\u1eddng b\u1ecbt k\u00edn m\u00edt nh\u01b0ng b\u1ee5i m\u1ecbn v\u1eabn l\u1eb7ng l\u1ebd len l\u1ecfi, l\u00e0m \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng t\u1edbi s\u1ee9c kho\u1ebb c\u1ee7a ng\u01b0\u1eddi d\u00e2n. B\u00e1o ch\u00ed v\u00e0 truy\u1ec1n h\u00ecnh \u0111\u00e3 \u0111\u01b0a nhi\u1ec1u tin t\u1ee9c v\u1ec1 t\u00e1c h\u1ea1i c\u1ee7a b\u1ee5i m\u1ecbn l\u00ean s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t m\u1ed7i ng\u01b0\u1eddi. T\u1ea1i c\u00e1c vi\u1ec7n b\u1ec7nh v\u1ec1 h\u00f4 h\u1ea5p &#8211; n<a href=\"https:\/\/tienphong.vn\/song-trong-bui-min-post1803581.tpo\" target=\"_blank\" rel=\"noopener\">g\u01b0\u1eddi \u0111\u1ebfn kh\u00e1m m\u1eaft, tai m\u0169i h\u1ecdng \u0111\u00e3 t\u0103ng qu\u00e1 t\u1ea3i.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u01b0ng b\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng b\u1ee5i m\u1ecbn \u0111\u00e1ng lo l\u1eafng h\u01a1n th\u1ebf, n\u00f3 c\u00f3 th\u1ec3 g\u00e2y \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng c\u1ea3 t\u1edbi s\u1ee9c kho\u1ebb t\u00e2m l\u00fd c\u1ee7a con ng\u01b0\u1eddi? Nhi\u1ec1u ng\u01b0\u1eddi H\u00e0 N\u1ed9i \u0111ang c\u1ea3m th\u1ea5y:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u1ec5 c\u00e1u g\u1eaft h\u01a1n;<\/li>\n\n\n\n<li>Bu\u1ed3n b\u00e3 lo \u00e2u t\u0103ng m\u00e0 kh\u00f4ng r\u00f5 nguy\u00ean nh\u00e2n;<\/li>\n\n\n\n<li>Gi\u1ea5c ng\u1ee7 ch\u1eadp ch\u1eddn ho\u1eb7c l\u00e0m vi\u1ec7c v\u00e0;<\/li>\n\n\n\n<li>H\u1ecdc t\u1eadp k\u00e9m t\u1eadp trung, u\u1ec3 o\u1ea3i.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00e0i vi\u1ebft n\u00e0y s\u1ebd ph\u00e2n t\u00edch cho b\u1ea1n bi\u1ebft \u0111\u00e2y kh\u00f4ng ph\u1ea3i do y\u1ebfu t\u1ed1 t\u00e2m l\u00fd th\u00f4ng th\u01b0\u1eddng, m\u00e0 l\u00e0 ph\u1ea3n \u1ee9ng sinh h\u1ecdc t\u00e2m l\u00fd c\u00f3 c\u01a1 s\u1edf khoa h\u1ecdc r\u00f5 r\u00e0ng.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">M\u1ee4C L\u1ee4C<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #295788;color:#295788\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #295788;color:#295788\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#Vi_sao_o_nhiem_khong_khi_lai_anh_huong_manh_den_suc_khoe_tinh_than\" >V\u00ec sao \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed l\u1ea1i \u1ea3nh h\u01b0\u1edfng m\u1ea1nh \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#1_O_nhiem_khong_khi_lien_quan_toi_chung_lo_au_va_tram_cam\" >1. \u00d4 nhi\u1ec5m kh\u00f4ng kh\u00ed li\u00ean quan t\u1edbi ch\u1ee9ng lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m.\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#Hat_bui_min_PM25_di_vao_mau_va_tac_dong_truc_tiep_toi_nao_bo\" >H\u1ea1t b\u1ee5i m\u1ecbn (PM2.5) \u0111i v\u00e0o m\u00e1u v\u00e0 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp t\u1edbi n\u00e3o b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#O_nhiem_lam_thay_doi_hoat_dong_nao_va_phan_ung_tam_ly\" >\u00d4 nhi\u1ec5m l\u00e0m thay \u0111\u1ed5i ho\u1ea1t \u0111\u1ed9ng n\u00e3o v\u00e0 ph\u1ea3n \u1ee9ng t\u00e2m l\u00fd<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#2_Roi_loan_nhip_sinh_hoc_do_thieu_anh_sang_tu_nhien\" >2. R\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc do thi\u1ebfu \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#3_Tang_cang_thang_khi_bi_han_che_van_dong_ngoai_troi\" >3. T\u0103ng c\u0103ng th\u1eb3ng khi b\u1ecb h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng ngo\u00e0i tr\u1eddi\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#4_%E2%80%9CBat_luc_moi_truong%E2%80%9D_%E2%80%93_environmental_helplessness\" >4. \u201cB\u1ea5t l\u1ef1c m\u00f4i tr\u01b0\u1eddng\u201d &#8211; environmental helplessness<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#Nguoi_Ha_Noi_co_the_lam_gi_de_on_dinh_suc_khoe_tam_ly\" >Ng\u01b0\u1eddi H\u00e0 N\u1ed9i c\u00f3 th\u1ec3 l\u00e0m g\u00ec \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#1_Dieu_chinh_moi_truong_song_trong_nha\" >1. \u0110i\u1ec1u ch\u1ec9nh m\u00f4i tr\u01b0\u1eddng s\u1ed1ng trong nh\u00e0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#2_Thiet_lap_lai_nhip_sinh_hoc\" >2. Thi\u1ebft l\u1eadp l\u1ea1i nh\u1ecbp sinh h\u1ecdc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#3_Van_dong_nhe_trong_nha\" >3. V\u1eadn \u0111\u1ed9ng nh\u1eb9 trong nh\u00e0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#4_Giam_tieu_thu_tin_tuc_gay_cang_thang\" >4. Gi\u1ea3m ti\u00eau th\u1ee5 tin t\u1ee9c g\u00e2y c\u0103ng th\u1eb3ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#5_Tach_biet_cang_thang_ca_nhan_va_cang_thang_do_moi_truong\" >5. T\u00e1ch bi\u1ec7t c\u0103ng th\u1eb3ng c\u00e1 nh\u00e2n v\u00e0 c\u0103ng th\u1eb3ng do m\u00f4i tr\u01b0\u1eddng<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#Khi_nao_ban_nen_tim_ho_tro_tam_ly_chuyen_nghiep\" >Khi n\u00e0o b\u1ea1n n\u00ean t\u00ecm h\u1ed7 tr\u1ee3 t\u00e2m l\u00fd chuy\u00ean nghi\u1ec7p?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/tamlymienhaidang.com\/en\/2025\/12\/11\/o-nhiem-khong-khi-tac-dong-tam-ly\/#Ket_luan\" >K\u1ebft lu\u1eadn<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vi_sao_o_nhiem_khong_khi_lai_anh_huong_manh_den_suc_khoe_tinh_than\"><\/span><strong>V\u00ec sao \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed l\u1ea1i \u1ea3nh h\u01b0\u1edfng m\u1ea1nh \u0111\u1ebfn s\u1ee9c kh\u1ecfe tinh th\u1ea7n?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_O_nhiem_khong_khi_lien_quan_toi_chung_lo_au_va_tram_cam\"><\/span>1. <strong>\u00d4 nhi\u1ec5m kh\u00f4ng kh\u00ed li\u00ean quan t\u1edbi ch\u1ee9ng lo \u00e2u v\u00e0 tr\u1ea7m c\u1ea3m.\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hat_bui_min_PM25_di_vao_mau_va_tac_dong_truc_tiep_toi_nao_bo\"><\/span><strong>H\u1ea1t b\u1ee5i m\u1ecbn (PM2.5) \u0111i v\u00e0o m\u00e1u v\u00e0 t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp t\u1edbi n\u00e3o b\u1ed9<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/jamanetwork.com\/journals\/jamapsychiatry\/fullarticle\/2801116\" target=\"_blank\" rel=\"noopener\">Nhi\u1ec1u nghi\u00ean c\u1ee9u h\u1ecdc thu\u1eadt \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng<\/a> s\u1ef1 ph\u01a1i nhi\u1ec5m d\u00e0i h\u1ea1n ho\u1eb7c l\u1eb7p \u0111i l\u1eb7p l\u1ea1i v\u1edbi b\u1ee5i m\u1ecbn PM2.5 c\u00f3 th\u1ec3 l\u00e0m t\u0103ng t\u1ef7 l\u1ec7 ch\u1ea9n \u0111o\u00e1n tr\u1ea7m c\u1ea3m v\u00e0 r\u1ed1i lo\u1ea1n lo \u00e2u trong d\u00e2n s\u1ed1 l\u1edbn, ngay c\u1ea3 \u1edf m\u1ee9c \u00f4 nhi\u1ec5m t\u01b0\u01a1ng \u0111\u1ed1i th\u1ea5p theo ti\u00eau chu\u1ea9n qu\u1ed1c t\u1ebf.\u00a0<\/li>\n\n\n\n<li>B\u1ee5i m\u1ecbn PM2.5 c\u00f3 th\u1ec3 \u0111i s\u00e2u v\u00e0o m\u00e1u, g\u00e2y vi\u00eam th\u1ea7n kinh (neuroinflammation). V\u00e0 vi\u00eam th\u1ea7n kinh l\u1ea1i li\u00ean quan tr\u1ef1c ti\u1ebfp \u0111\u1ebfn <strong>lo \u00e2u, tr\u1ea7m bu\u1ed3n, c\u00e1u g\u1eaft v\u00e0 suy gi\u1ea3m tr\u00ed nh\u1edb ng\u1eafn h\u1ea1n.<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 V\u1eady n\u00ean khi ch\u1ec9 s\u1ed1 \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed AQI \u1edf m\u1ee9c <em>\u0111\u1ecf<\/em> ho\u1eb7c <em>t\u00edm<\/em>, n\u00e3o b\u1ed9 ph\u1ea3i ho\u1ea1t \u0111\u1ed9ng trong tr\u1ea1ng th\u00e1i \u201cch\u1ecbu \u0111\u1ef1ng\u201d c\u00e1c ngu\u1ed3n \u00f4 nhi\u1ec5m n\u00e0y n\u00ean d\u1ec5 m\u1ec7t, d\u1ec5 c\u0103ng th\u1eb3ng h\u01a1n h\u1eb3n khi \u1edf trong m\u00f4i tr\u01b0\u1eddng kh\u00f4ng kh\u00ed l\u00e0nh m\u1ea1nh.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"O_nhiem_lam_thay_doi_hoat_dong_nao_va_phan_ung_tam_ly\"><\/span><strong>\u00d4 nhi\u1ec5m l\u00e0m thay \u0111\u1ed5i ho\u1ea1t \u0111\u1ed9ng n\u00e3o v\u00e0 ph\u1ea3n \u1ee9ng t\u00e2m l\u00fd<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1344\" height=\"800\" src=\"https:\/\/tamlymienhaidang.com\/wp-content\/uploads\/2025\/12\/07aebeb2-5544-4c2b-afca-586c9cfb6447-1344x800.png\" alt=\"PM2.5 l\u00e0m r\u1ed1i lo\u1ea1n th\u1ee5 th\u1ec3 dopamine (DRD1), t\u0103ng nguy c\u01a1 lo \u00e2u &amp; tr\u1ea7m c\u1ea3m\" class=\"wp-image-3391\" style=\"aspect-ratio:1.6800817160367723;width:434px;height:auto\" srcset=\"https:\/\/tamlymienhaidang.com\/wp-content\/uploads\/2025\/12\/07aebeb2-5544-4c2b-afca-586c9cfb6447-1344x800.png 1344w, https:\/\/tamlymienhaidang.com\/wp-content\/uploads\/2025\/12\/07aebeb2-5544-4c2b-afca-586c9cfb6447-672x400.png 672w, https:\/\/tamlymienhaidang.com\/wp-content\/uploads\/2025\/12\/07aebeb2-5544-4c2b-afca-586c9cfb6447-768x457.png 768w, https:\/\/tamlymienhaidang.com\/wp-content\/uploads\/2025\/12\/07aebeb2-5544-4c2b-afca-586c9cfb6447-1536x914.png 1536w, https:\/\/tamlymienhaidang.com\/wp-content\/uploads\/2025\/12\/07aebeb2-5544-4c2b-afca-586c9cfb6447.png 2048w\" sizes=\"auto, (max-width: 1344px) 100vw, 1344px\" \/><figcaption class=\"wp-element-caption\">\u00d4 nhi\u1ec5m kh\u00f4ng kh\u00ed t\u1eeb b\u1ee5i m\u1ecbn PM2.5 l\u00e0m r\u1ed1i lo\u1ea1n th\u1ee5 th\u1ec3 dopamine (DRD1), t\u0103ng nguy c\u01a1 lo \u00e2u &amp; tr\u1ea7m c\u1ea3m \u1edf nghi\u00ean c\u1ee9u tr\u00ean \u0111\u1ed9ng v\u1eadt &#8211; Ngu\u1ed3n: Tr\u00edch t\u1eeb nghi\u00ean c\u1ee9u c\u1ee7a Ji, S. v\u00e0 c\u1ed9ng s\u1ef1. (2024)<\/figcaption><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">C\u00e1c b\u1eb1ng ch\u1ee9ng sinh h\u1ecdc v\u00e0 d\u1ecbch t\u1ec5 h\u1ecdc cho th\u1ea5y <strong>\u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed kh\u00f4ng ch\u1ec9 g\u00e2y h\u1ea1i h\u1ec7 h\u00f4 h\u1ea5p m\u00e0 c\u00f2n \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp l\u00ean c\u1ea5u tr\u00fac v\u00e0 ch\u1ee9c n\u0103ng n\u00e3o b\u1ed9<\/strong>. V\u00ed d\u1ee5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.pnas.org\/doi\/10.1073\/pnas.2319595121\" target=\"_blank\" rel=\"noopener\">Nghi\u00ean c\u1ee9u tr\u00ean m\u00f4 h\u00ecnh \u0111\u1ed9ng v\u1eadt cho th\u1ea5y<\/a> ph\u01a1i nhi\u1ec5m d\u00e0i l\u00e2u v\u1edbi b\u1ee5i PM2.5 c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u00e1c h\u00e0nh vi <em>gi\u1ed1ng tr\u1ea7m c\u1ea3m<\/em> \u1edf chu\u1ed9t v\u00e0 li\u00ean quan \u0111\u1ebfn thay \u0111\u1ed5i trong t\u00edn hi\u1ec7u dopamine trong n\u00e3o &#8211; m\u1ed9t ch\u1ea5t quan tr\u1ecdng \u0111i\u1ec1u ch\u1ec9nh c\u1ea3m x\u00fac v\u00e0 \u0111\u1ed9ng l\u1ef1c.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.oxjournal.org\/the-association-between-air-pollution-and-mental-health-a-critical-review\" target=\"_blank\" rel=\"noopener\">C\u00e1c t\u1ed5ng quan d\u1ecbch t\u1ec5 h\u1ecdc kh\u00e1c <\/a>nh\u1ea5n m\u1ea1nh r\u1eb1ng ch\u1ea5t \u00f4 nhi\u1ec5m nh\u01b0 PM2.5 v\u00e0 NO2 c\u00f3 th\u1ec3 g\u00e2y vi\u00eam v\u00e0 r\u1ed1i lo\u1ea1n ch\u1ee9c n\u0103ng n\u00e3o, g\u00f3p ph\u1ea7n v\u00e0o c\u00e1c ch\u1ee9ng lo \u00e2u, tr\u1ea7m c\u1ea3m v\u00e0 th\u1eadm ch\u00ed r\u1ed1i lo\u1ea1n ph\u00e1t tri\u1ec3n t\u00e2m th\u1ea7n khi ph\u01a1i nhi\u1ec5m trong th\u1eddi gian d\u00e0i.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f3m l\u1ea1i, <strong>kh\u00f4ng kh\u00ed \u00f4 nhi\u1ec5m kh\u00f4ng ch\u1ec9 l\u00e0m kh\u00f3 th\u1edf &#8211; n\u00f3 c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng l\u00ean ch\u00ednh \u201cm\u1ea1ch \u0111i\u1ec7n c\u1ea3m x\u00fac\u201d c\u1ee7a n\u00e3o<\/strong>, l\u00e0m thay \u0111\u1ed5i c\u00e1ch b\u1ed9 n\u00e3o \u0111i\u1ec1u ti\u1ebft stress, c\u1ea3m x\u00fac v\u00e0 ph\u1ea3n \u1ee9ng t\u00e2m l\u00fd.<a href=\"https:\/\/www.pnas.org\/doi\/10.1073\/pnas.2319595121?utm_source=chatgpt.com\" target=\"_blank\" rel=\"noopener\">&nbsp;<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Roi_loan_nhip_sinh_hoc_do_thieu_anh_sang_tu_nhien\"><\/span><strong>2. R\u1ed1i lo\u1ea1n nh\u1ecbp sinh h\u1ecdc do thi\u1ebfu \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u1eefng ng\u00e0y b\u1ea7u tr\u1eddi H\u00e0 N\u1ed9i \u00f4 nhi\u1ec5m, b\u1ea7u tr\u1eddi x\u00e1m \u0111\u1eb7c, \u00e1nh s\u00e1ng y\u1ebfu nh\u01b0 ng\u00e0y \u00e2m u k\u00e9o d\u00e0i. \u00c1nh s\u00e1ng y\u1ebfu \u1edbt n\u00e0y l\u00e0m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u1ea3m serotonin &#8211; m\u1ed9t lo\u1ea1i hormone t\u1ea1o c\u1ea3m gi\u00e1c t\u00edch c\u1ef1c \u1edf con ng\u01b0\u1eddi.<\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33940766\/\" target=\"_blank\" rel=\"noopener\">M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y r\u1eb1ng<\/a> khi c\u01a1 th\u1ec3 b\u1ecb ph\u01a1i nhi\u1ec5m v\u1edbi <strong>\u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed<\/strong>, <strong>stress oxy h\u00f3a h\u1ec7 th\u1ed1ng t\u0103ng l\u00ean<\/strong>, v\u00e0 <strong>melatonin \u0111\u01b0\u1ee3c t\u0103ng ti\u1ebft nh\u01b0 m\u1ed9t c\u01a1 ch\u1ebf ph\u00f2ng v\u1ec7 \u0111\u1ec3 gi\u1ea3m t\u00e1c h\u1ea1i c\u1ee7a \u00f4 nhi\u1ec5m<\/strong>, nh\u01b0ng l\u1ea1i g\u00e2y ra:\n<ul class=\"wp-block-list\">\n<li>Bu\u1ed3n ng\u1ee7 ban ng\u00e0y<\/li>\n\n\n\n<li>Thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng<\/li>\n\n\n\n<li>Th\u1ea5y cu\u1ed9c s\u1ed1ng \u201cn\u1eb7ng n\u1ec1\u201d h\u01a1n b\u00ecnh th\u01b0\u1eddng<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C\u01a1 ch\u1ebf n\u00e0y t\u01b0\u01a1ng t\u1ef1 \u201ctr\u1ea7m c\u1ea3m theo m\u00f9a\u201d \u1edf c\u00e1c n\u01b0\u1edbc B\u1eafc \u00c2u, nh\u01b0ng H\u00e0 N\u1ed9i v\u1ed1n l\u00e0 \u1edf m\u1ed9t qu\u1ed1c gia nhi\u1ec7t \u0111\u1edbi c\u0169ng \u0111ang tr\u1ea3i qua v\u00ec\u2026 b\u1ee5i.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tang_cang_thang_khi_bi_han_che_van_dong_ngoai_troi\"><\/span><strong>3. T\u0103ng c\u0103ng th\u1eb3ng khi b\u1ecb h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng ngo\u00e0i tr\u1eddi\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u00ednh quy\u1ec1n khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi d\u00e2n h\u1ea1n ch\u1ebf c\u00e1c ho\u1ea1t \u0111\u1ed9ng ngo\u00e0i tr\u1eddi. V\u00ec th\u1ebf nhi\u1ec1u ng\u01b0\u1eddi ng\u1ea1i ch\u1ea1y b\u1ed9, t\u1eadp th\u1ec3 d\u1ee5c hay \u0111\u01b0a tr\u1ebb ra c\u00f4ng vi\u00ean v\u00e0o th\u1eddi \u0111i\u1ec3m n\u00e0y. Ch\u00fang d\u1eabn t\u1edbi h\u1eadu qu\u1ea3 l\u00e0 ch\u00fang ta \u00edt v\u1eadn \u0111\u1ed9ng h\u01a1n \u2192 gi\u1ea3m dopamine &amp; endorphin ( nh\u1eefng hormone t\u0103ng c\u1ea3m x\u00fac t\u00edch c\u1ef1c t\u1ef1 nhi\u00ean c\u1ee7a con ng\u01b0\u1eddi)&nbsp; \u2192 gia t\u0103ng c\u0103ng th\u1eb3ng &amp; lo \u00e2u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u1edbi tr\u1ebb nh\u1ecf, vi\u1ec7c kh\u00f4ng \u0111\u01b0\u1ee3c ra s\u00e2n ch\u01a1i c\u00f3 th\u1ec3 l\u00e0m ch\u00fang tr\u1edf n\u00ean:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1ee9t r\u1ee9t, c\u00e1u k\u1ec9nh<\/li>\n\n\n\n<li>Kh\u00f3 ng\u1ee7<\/li>\n\n\n\n<li>T\u0103ng h\u00e0nh vi \u201cqu\u00e1 kh\u00edch\u201d trong nh\u00e0.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%E2%80%9CBat_luc_moi_truong%E2%80%9D_%E2%80%93_environmental_helplessness\"><\/span>4. <strong>\u201cB\u1ea5t l\u1ef1c m\u00f4i tr\u01b0\u1eddng\u201d &#8211; environmental helplessness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi \u00f4 nhi\u1ec5m k\u00e9o d\u00e0i, ng\u01b0\u1eddi d\u00e2n d\u1ec5 c\u00f3 c\u1ea3m gi\u00e1c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cT\u00f4i ch\u1eb3ng l\u00e0m g\u00ec \u0111\u1ec3 c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c.\u201d<\/li>\n\n\n\n<li>\u201cRa \u0111\u01b0\u1eddng c\u0169ng m\u1ec7t, \u1edf nh\u00e0 c\u0169ng ng\u1ed9t ng\u1ea1t.\u201d<\/li>\n\n\n\n<li>\u201cT\u00ecnh h\u00ecnh n\u00e0y c\u00f2n k\u00e9o d\u00e0i bao l\u00e2u n\u1eefa?\u201d<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">C\u1ea3m gi\u00e1c thi\u1ebfu ki\u1ec3m so\u00e1t v\u1ec1 nhu c\u1ea7u an to\u00e0n s\u1ed1ng c\u01a1 b\u1ea3n l\u00e0 y\u1ebfu t\u1ed1 g\u00e2y <strong>lo \u00e2u k\u00e9o d\u00e0i<\/strong> theo T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 B\u1ea1n th\u1ea5y \u0111\u1ea5y, \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed ho\u00e0n to\u00e0n c\u00f3 s\u1ee9c \u1ea3nh h\u01b0\u1edfng m\u1ea1nh m\u1ebd t\u1edbi c\u1ea3 s\u1ee9c kho\u1ebb th\u1ec3 ch\u1ea5t v\u00e0 t\u00e2m l\u00fd c\u1ee7a m\u1ed7i ng\u01b0\u1eddi. Tuy nhi\u00ean b\u1ea1n kh\u00f4ng n\u00ean qu\u00e1 lo l\u1eafng, c\u0169ng d\u1eabn t\u1edbi \u1ea3nh h\u01b0\u1edfng ti\u00eau c\u1ef1c t\u00e2m l\u00fd c\u00e1 nh\u00e2n. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 c\u00e1ch m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t v\u00e0 t\u00e2m l\u00fd ch\u00ednh m\u00ecnh c\u0169ng nh\u01b0 gia \u0111\u00ecnh trong b\u1ed1i c\u1ea3nh n\u00e0y.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nguoi_Ha_Noi_co_the_lam_gi_de_on_dinh_suc_khoe_tam_ly\"><\/span><strong>Ng\u01b0\u1eddi H\u00e0 N\u1ed9i c\u00f3 th\u1ec3 l\u00e0m g\u00ec \u0111\u1ec3 \u1ed5n \u0111\u1ecbnh s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dieu_chinh_moi_truong_song_trong_nha\"><\/span><strong>1. \u0110i\u1ec1u ch\u1ec9nh m\u00f4i tr\u01b0\u1eddng s\u1ed1ng trong nh\u00e0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u1eed d\u1ee5ng m\u00e1y l\u1ecdc kh\u00f4ng kh\u00ed.<\/li>\n\n\n\n<li>H\u1ea1n ch\u1ebf m\u1edf c\u1eeda.<\/li>\n\n\n\n<li>B\u1ed5 sung c\u00e2y xanh l\u1ecdc kh\u00ed (nh\u01b0ng kh\u00f4ng thay th\u1ebf m\u00e1y l\u1ecdc)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Thiet_lap_lai_nhip_sinh_hoc\"><\/span><strong>2. Thi\u1ebft l\u1eadp l\u1ea1i nh\u1ecbp sinh h\u1ecdc<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0103ng \u00e1nh s\u00e1ng trong nh\u00e0, \u0111\u1eb7c bi\u1ec7t bu\u1ed5i s\u00e1ng<\/li>\n\n\n\n<li>Ng\u1ed3i g\u1ea7n c\u1eeda s\u1ed5 \u0111\u1ec3 c\u1ea3i thi\u1ec7n serotonin<\/li>\n\n\n\n<li>T\u1eafm n\u1eafng v\u00e0o ng\u00e0y tr\u1eddi quang (n\u1ebfu c\u00f3)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Van_dong_nhe_trong_nha\"><\/span><strong>3. V\u1eadn \u0111\u1ed9ng nh\u1eb9 trong nh\u00e0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yoga<\/li>\n\n\n\n<li>\u0110i b\u1ed9 t\u1ea1i ch\u1ed7<\/li>\n\n\n\n<li>T\u1eadp th\u1edf 4-4-6 gi\u1ea3m lo \u00e2u<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Giam_tieu_thu_tin_tuc_gay_cang_thang\"><\/span><strong>4. Gi\u1ea3m ti\u00eau th\u1ee5 tin t\u1ee9c g\u00e2y c\u0103ng th\u1eb3ng<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Th\u1ef1c t\u1ebf l\u00e0 \u00f4 nhi\u1ec5m c\u00f2n k\u00e9o d\u00e0i, b\u1ea1n ch\u1ec9 c\u1ea7n c\u1eadp nh\u1eadt AQI 1 tu\u1ea7n 1 l\u1ea7n v\u00e0 gi\u1eef m\u1ee9c \u0111\u1ed9 ch\u0103m s\u00f3c tri\u1ec7t \u0111\u1ec3 su\u1ed1t c\u1ea3 tu\u1ea7n, tr\u00e1nh ki\u1ec3m tra qu\u00e1 nhi\u1ec1u g\u00e2y \u00e1p l\u1ef1c m\u00e0 kh\u00f4ng thay \u0111\u1ed5i th\u1ef1c t\u1ebf.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tach_biet_cang_thang_ca_nhan_va_cang_thang_do_moi_truong\"><\/span><strong>5. T\u00e1ch bi\u1ec7t c\u0103ng th\u1eb3ng c\u00e1 nh\u00e2n v\u00e0 c\u0103ng th\u1eb3ng do m\u00f4i tr\u01b0\u1eddng<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Khi s\u1ed1ng trong m\u00f4i tr\u01b0\u1eddng \u00f4 nhi\u1ec5m, b\u1ea1n d\u1ec5 b\u1ecb cu\u1ed1n v\u00e0o c\u1ea3m gi\u00e1c b\u1ea5t l\u1ef1c, v\u00ec c\u00f3 qu\u00e1 nhi\u1ec1u th\u1ee9 ngo\u00e0i t\u1ea7m ki\u1ec3m so\u00e1t (th\u1eddi ti\u1ebft, ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng kh\u00ed, t\u00ecnh h\u00ecnh chung). N\u00e3o s\u1ebd gom t\u1ea5t c\u1ea3 l\u1ea1i th\u00e0nh m\u1ed9t c\u1ee5c c\u0103ng th\u1eb3ng l\u1edbn, khi\u1ebfn b\u1ea1n th\u1ea5y m\u1ec7t m\u1ecfi h\u01a1n m\u1ee9c c\u1ea7n thi\u1ebft. L\u00fac n\u00e0y b\u1ea1n c\u1ea7n t\u00e1ch c\u00e1i m\u00ecnh ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c v\u00e0 c\u00e1i m\u00ecnh kh\u00f4ng ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c, \u0111\u1ec3 \u0111\u1ee1 b\u1ecb cu\u1ed1n v\u00e0o c\u0103ng th\u1eb3ng t\u1eadp th\u1ec3.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u1ed7i s\u00e1ng, b\u1ea1n ch\u1ec9 c\u1ea7n vi\u1ebft 1 c\u00e2u: <strong>\u201cH\u00f4m nay t\u00f4i c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t \u0111i\u1ec1u g\u00ec?\u201d<\/strong><strong><br><\/strong> V\u00ed d\u1ee5: u\u1ed1ng n\u01b0\u1edbc, t\u1eadp 5 ph\u00fat, \u0111eo kh\u1ea9u trang, l\u1ecdc kh\u00f4ng kh\u00ed trong ph\u00f2ng\u2026<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Khi_nao_ban_nen_tim_ho_tro_tam_ly_chuyen_nghiep\"><\/span><strong>Khi n\u00e0o b\u1ea1n n\u00ean t\u00ecm h\u1ed7 tr\u1ee3 t\u00e2m l\u00fd chuy\u00ean nghi\u1ec7p?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n th\u1ea5y c\u00e1c d\u1ea5u hi\u1ec7u sau k\u00e9o d\u00e0i tr\u00ean 2 tu\u1ea7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u1ea5t ng\u1ee7 ho\u1eb7c t\u1ec9nh gi\u1ea5c nhi\u1ec1u l\u1ea7n<\/li>\n\n\n\n<li>\u0110au \u0111\u1ea7u li\u00ean t\u1ee5c<\/li>\n\n\n\n<li>Lo \u00e2u t\u0103ng kh\u00f4ng th\u1ec3 t\u1ef1 thuy\u00ean gi\u1ea3m<\/li>\n\n\n\n<li>Bu\u1ed3n b\u00e3 nhi\u1ec1u gi\u1edd m\u1ed7i ng\u00e0y<\/li>\n\n\n\n<li>Kh\u00f3 t\u1eadp trung<\/li>\n\n\n\n<li>M\u1ea5t h\u1ee9ng th\u00fa c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Khi n\u00e0y b\u1ea1n n\u00ean g\u1eb7p chuy\u00ean gia t\u00e2m l\u00fd \u0111\u1ec3 \u0111\u01b0\u1ee3c can thi\u1ec7p s\u1edbm.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_luan\"><\/span>K\u1ebft lu\u1eadn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d4 nhi\u1ec5m kh\u00f4ng kh\u00ed \u1edf H\u00e0 N\u1ed9i hi\u1ec7n nay kh\u00f4ng ch\u1ec9 l\u00e0 c\u00e2u chuy\u1ec7n kh\u1ea9u trang, m\u00e1y l\u1ecdc hay ch\u1ec9 s\u1ed1 AQI. N\u00f3 \u0111ang \u00e2m th\u1ea7m t\u00e1c \u0111\u1ed9ng l\u00ean n\u00e3o b\u1ed9, hormone, gi\u1ea5c ng\u1ee7, c\u1ea3m x\u00fac v\u00e0 c\u1ea3 c\u00e1ch ch\u00fang ta \u0111\u1ed1i di\u1ec7n v\u1edbi cu\u1ed9c s\u1ed1ng h\u00e0ng ng\u00e0y. V\u00ec th\u1ebf, n\u1ebfu b\u1ea1n th\u1ea5y m\u00ecnh d\u1ec5 c\u00e1u, u\u1ec3 o\u1ea3i, lo \u00e2u, kh\u00f3 ng\u1ee7 h\u01a1n b\u00ecnh th\u01b0\u1eddng trong giai \u0111o\u1ea1n n\u00e0y, \u0111\u00f3 kh\u00f4ng ph\u1ea3i do b\u1ea1n &#8220;qu\u00e1 nh\u1ea1y c\u1ea3m&#8221;, m\u00e0 th\u1ef1c s\u1ef1 l\u00e0 c\u00e1c ph\u1ea3n \u1ee9ng sinh h\u1ecdc &#8211; t\u00e2m l\u00fd c\u00f3 c\u01a1 s\u1edf r\u00f5 r\u00e0ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong b\u1ed1i c\u1ea3nh m\u00e0 m\u1ed9t c\u00e1 nh\u00e2n kh\u00f3 c\u00f3 th\u1ec3 thay \u0111\u1ed5i \u0111\u01b0\u1ee3c ch\u1ea5t l\u01b0\u1ee3ng kh\u00f4ng kh\u00ed ngay l\u1eadp t\u1ee9c, \u0111i\u1ec1u ch\u00fang ta c\u00f3 th\u1ec3 l\u00e0m l\u00e0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u1ea3o v\u1ec7 m\u00ecnh t\u1ed1t nh\u1ea5t c\u00f3 th\u1ec3 (m\u00f4i tr\u01b0\u1eddng trong nh\u00e0, th\u00f3i quen sinh ho\u1ea1t, v\u1eadn \u0111\u1ed9ng, gi\u1edbi h\u1ea1n tin t\u1ee9c),<\/li>\n\n\n\n<li>Nh\u1eadn di\u1ec7n s\u1edbm c\u00e1c d\u1ea5u hi\u1ec7u b\u1ea5t \u1ed5n tinh th\u1ea7n,<\/li>\n\n\n\n<li>V\u00e0 ch\u1ee7 \u0111\u1ed9ng t\u00ecm h\u1ed7 tr\u1ee3 chuy\u00ean nghi\u1ec7p khi th\u1ea5y s\u1ee9c ch\u1ecbu \u0111\u1ef1ng c\u1ee7a m\u00ecnh \u0111\u00e3 ch\u1ea1m ng\u01b0\u1ee1ng.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd trong \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed kh\u00f4ng ph\u1ea3i l\u00e0 \u201cxa x\u1ec9\u201d, m\u00e0 l\u00e0 m\u1ed9t ph\u1ea7n r\u1ea5t th\u1ef1c t\u1ebf c\u1ee7a vi\u1ec7c s\u1ed1ng ch\u1ea5t l\u01b0\u1ee3ng \u1edf m\u1ed9t th\u00e0nh ph\u1ed1 \u0111ang ph\u1ea3i \u0111\u1ed1i di\u1ec7n v\u1edbi b\u1ee5i m\u1ecbn m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background wp-block-paragraph\"><strong><em>N\u1ebfu b\u1ea1n \u0111ang g\u1eb7p c\u00e1c v\u1ea5n \u0111\u1ec1 kh\u00f3 kh\u0103n t\u00e2m l\u00fd, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1eb7t l\u1ecbch v\u1edbi c\u00e1c nh\u00e0 t\u00e2m l\u00fd h\u1ecdc nhi\u1ec1u kinh nghi\u1ec7m c\u1ee7a V\u0103n ph\u00f2ng t\u00e2m l\u00fd Mi\u1ec1n H\u1ea3i \u0110\u0103ng\u00a0<a href=\"https:\/\/tamlymienhaidang.com\/en\/lien-he-voi-chung-toi\/\" target=\"_blank\" rel=\"noreferrer noopener\">T\u1ea0I \u0110\u00c2Y<\/a>.<br>Ho\u1eb7c b\u1ea1n c\u00f2n b\u1ea5t k\u1ef3 th\u1eafc m\u1eafc, b\u0103n kho\u0103n n\u00e0o c\u1ea7n gi\u1ea3i \u0111\u00e1p, \u0111\u1eebng ng\u1ea7n ng\u1ea1i nh\u1eafn tin cho Mi\u1ec1n H\u1ea3i \u0110\u0103ng qua zalo ho\u1eb7c messenger nh\u00e9!<\/em><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>H\u00e0 N\u1ed9i \u00f4 nhi\u1ec5m kh\u00f4ng kh\u00ed k\u00e9o d\u00e0i, nhi\u1ec1u ng\u01b0\u1eddi th\u1ea5y u\u1ec3 o\u1ea3i, d\u1ec5 c\u00e1u, ng\u1ee7 k\u00e9m m\u00e0 kh\u00f4ng hi\u1ec3u v\u00ec sao. B\u00e0i vi\u1ebft gi\u1ea3i th\u00edch b\u1ee5i m\u1ecbn \u1ea3nh h\u01b0\u1edfng n\u00e3o b\u1ed9, s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd ( lo \u00e2u, tr\u1ea7m c\u1ea3m .vv.) v\u00e0 g\u1ee3i \u00fd c\u00e1ch ch\u0103m s\u00f3c m\u00ecnh.<\/p>","protected":false},"author":1,"featured_media":3390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bai-viet-tam-ly"],"_links":{"self":[{"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/posts\/3389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/comments?post=3389"}],"version-history":[{"count":1,"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/posts\/3389\/revisions"}],"predecessor-version":[{"id":3392,"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/posts\/3389\/revisions\/3392"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/media\/3390"}],"wp:attachment":[{"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/media?parent=3389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/categories?post=3389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tamlymienhaidang.com\/en\/wp-json\/wp\/v2\/tags?post=3389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}