Manyan Hanyoyi 5 Don Inganta Lafiyar Kwakwalwarku
Yana da matukar hali don jikinmu yana canzawa yayin da muke tsufa. Ƙwaƙwalwarmu za ta fuskanci canji da shekaru, don haka yana da mahimmanci don rage tasirin tsufa ta hanyar bin shawarwarin da aka ba da shawarar don kiyaye ta cikin koshin lafiya. Anan akwai shawarwari guda biyar don inganta lafiyar kwakwalwa.
Motsa jiki, Motsa jiki & ƙarin Motsa jiki:
Ƙirƙira da kiyayewa a motsa jiki na yau da kullum yana da mahimmanci ga lafiyar ku da lafiyar ku gaba ɗaya. Motsa jiki yana sakin endorphins a cikin kwakwalwa, waɗanda sune abubuwan haɓaka yanayin yanayin jikin mu. Saboda haka, yana da tasiri mai kyau akan jin daɗin tunanin mu kuma yana kawar da alamun damuwa da damuwa. Bincike ya kuma nuna yadda waɗanda ke yin motsa jiki na yau da kullun a tsawon rayuwarsu ba su da yuwuwar samun raguwar aikin ƙwaƙwalwa. Lallai, akwai ƙarancin haɗarin Alzheimer da Dementia haɓakawa a cikin mutane waɗanda suka kiyaye ayyukan motsa jiki lafiya. Sau da yawa ana ba da shawarar yin motsa jiki aƙalla sau uku a mako, amma mahimmanci, shiga cikin ayyukan da kuke jin daɗin samun mafi yawansu kuma ku sauƙaƙe kiyayewa. Duba ko hakan yana tasiri akan ku ƙwaƙwalwar ajiya ta amfani da MemTrax akai-akai.
Rayuwar jima'i lafiya:
Jita-jita yana da cewa jima'i na iya inganta aikin kwakwalwa. Ba wai kawai game da zafi a ƙarƙashin zanen gado ba, bayan haka. An nuna sha'awar jima'i a cikin maza da mata don ƙara yawan ayyukan cibiyoyin sadarwa na kwakwalwa, irin su ciwo, motsin rai, da tsarin sakamako. Masu bincike sun kwatanta jima'i da sauran abubuwan motsa jiki waɗanda ke haifar da 'mai girma nan take.' An kuma nuna cewa yawan sinadarin oxytocin a cikin kwakwalwa (hormone na soyayyar jikin mu) an kuma nuna cewa yana kawar da cortisol hormone damuwa, wanda shine dalilin da ya sa jima'i yana da alaƙa da ƙananan damuwa da matakan damuwa. Bincike ya nuna kyakkyawar alaƙa tsakanin akai-akai jima'i da aikin ƙwaƙwalwar ajiya a cikin tsufa da ingantaccen aikin fahintar manya. Jima'i na mako-mako ya haifar da haɓakawa a ƙwaƙwalwar ajiya, hankali, tunowar kalma, da gani da magana.
Abinci & Gina Jiki:
Abincin ku yana taka rawa sosai a cikin lafiyar ku da jin daɗin ku gaba ɗaya. Yana da mahimmanci a samar wa jikinmu abinci mai gina jiki mai cike da bitamin da ma'adanai - kar a manta da aƙalla lita biyu na ruwa a rana don kiyaye kwakwalwar ku. Wasu masana abinci mai gina jiki suna ba da shawarar cin abinci na Rum don ingantaccen lafiyar kwakwalwa. Amma Abincin MIND sabon abu ne wanda aka samo wanda ke taimakawa haɓaka aikin fahimi kuma yana kama da cin abinci na Rum. Bincike ya gano sinadarin omega fatty acid da ake samu a cikin man zaitun na budurwowi da sauran kitse masu lafiya suna da mahimmanci ga sel su yi aiki daidai. An gano wannan don rage haɗarin cututtukan jijiyoyin jini da haɓaka hankali, da raguwar fahimi a cikin manya. A cikin 'yan shekarun nan, an kuma yaba da abincin da aka yi da tsire-tsire don yawancin fa'idodin kiwon lafiya.
Yawan bacci:
Kwakwalwar ku tsoka ce, kuma kamar duk tsokoki, tana buƙatar hutawa don ƙarfafa farfadowar lafiya. Madaidaicin shawarar shine sa'o'i bakwai zuwa takwas na barci a jere a kowane dare. Bincike ya nuna yadda barci zai iya taimakawa kwakwalwa ta ƙarfafawa da sarrafa abubuwan tunawa don taimakawa ƙwaƙwalwar ajiya da aikin kwakwalwa.
Kasance cikin kuzari:
Har ila yau, kwakwalwarmu tsoka ce, kuma muna buƙatar shigar da ita don kiyaye ta cikin mafi kyawun lafiya. Kyakkyawan ra'ayi don kiyaye kwakwalwarka cikin siffa yana tsunduma cikin wasanin gwada ilimi na hankali kamar su ƙetaren kalmomi, wasanin gwada ilimi, karatu, katunan wasa, ko sudoku.