Shirin Kulawa da Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwar Ƙwaƙwalwa

BAYANI GUDA GOMA SHAWARWARI TSARI MAI KYAU DOMIN HANA CUTAR DEMENTIA DA CUTAR ALZHEIMER J. Wesson Ashford, MD, Ph.D. Stanford / VA Binciken Clinical Aging Cibiyar 2/23/08

1. Girma da ci gaba da ilimin ku kuma motsa jiki na tunani:
   • Koyi game da ku kwakwalwa da yadda ake kulawa don shi.
   • Ƙirƙirar halaye don kula da kwakwalwar ku.
   • Yi darasi a cikin batutuwan da suke sha'awar ku; ilimi yana da alaƙa da raguwar haɗarin Alzheimer, koyan sabon harshe na iya zama da kyau sosai.
   • Yi hankali ayyuka masu ban sha'awa, ciki har da wasanin gwada ilimi (kamar wasan ƙwallon ƙafa, sudoku, amma kuma koyan sabbin abubuwa).

2. Yawaita kuma ku ci gaba da motsa jikin ku:
   • Shin motsa jiki na yau da kullum shirin.
   • Motsa jiki shine mafi kyawun minti 10-30 bayan kowane abinci na mintuna 10-30, sau 3 a rana.
   • Yi duka motsa jiki da motsa jiki na ƙarfafawa.
   • Mikewa yana inganta sassauci.
3. Girman ku sadarwar zamantakewa da hulɗar ruhaniya:
   • Kasance tare da abokanka da kuma cikin yankin ku.
4. Ci gaba da saka idanu da inganta abincin ku:
   • Ɗauki bitamin ku kullum.
   • Ɗauki a abincin safe: Vitamin E 200 iu; Vitamin C 250 MG; Multi-bitamin (tare da folate 400 mcg kuma babu baƙin ƙarfe). Don tattaunawa, duba: Willet WC, Stampfer MJ, "Waɗanne bitamin zan sha, Likita?" New England Journal of Medicine, 345, 1819 (2001)
   • Bincika likitan ku kowace shekara don tabbatar da cewa matakan homocysteine ​​​​ba su da girma kuma ba ku da alamun ko abubuwan haɗari don rashi B12.
   • Tambayi likitan ku don tabbatar da cewa matakin B12 ɗinku ya wuce 400. Idan abinci bai taimaka ba, ɗauki kari na baki. Idan kari na baka bai yi aiki ba, a sami bugu da kari na kowane wata B12.
   • Yawaita kayan lambu.
   • Ƙara yawan abincin ku na omega-3-fatty acids.
   • KYAUTA Kayan shuka da kifi: 'Ya'yan itãcen marmari - Citrus, blue berries; Kayan lambu - kore, leafy; Kifi - teku mai zurfi, finned, mai, aƙalla 3x / mako; Kwayoyi - musamman almonds, da kuma cakulan duhu
   • RAGE sauran kayan dabba: Jan nama (ba fiye da sau ɗaya a mako ba); Kiwo (iyakance zuwa ƙananan mai); Kaji (iyakance ƙwai zuwa 7 ko ƙasa da haka a mako)
5. Kiyaye Jikin ku (BMI) a cikin mafi kyawun kewayo (19-25):
   • Don inganta BMI ɗin ku, sarrafa abincin ku da motsa jiki.
6. A zahiri kare kwakwalwar ku:
   • Saka bel ɗin kujerar motar ku.
   • Sanya hular kwano lokacin da kuke hawan keke ko kuma kuna shiga kowane irin aiki inda zaku iya buga kai.
   • Rage haɗarin faɗuwar ku ta hanyar motsa jiki; inganta daidaiton ku.
   • Sanya muhallin ku lafiya.
7. Ziyarci likitan ku akai-akai. Ku san jikin ku da naku kiwon lafiya kasada:
   • Rage haɗarin nau'in ciwon sukari na II. Kula da sukarin jinin ku na azumi kowace shekara. Idan kuna da ciwon sukari, tabbatar da cewa an sarrafa sukarin jinin ku da kyau.
   • Tuntuɓi likitan ku game da ciwon haɗin gwiwa da tsoka (maganin arthritis tare da ibuprofen ko indomethacin).
   • Ci gaba da kwanciyar hankali na hormones. Bincika tare da likitan ku game da hormone thyroid. Tattauna maganin maye gurbin jima'i-hormone tare da likitan ku (ba a ba da shawarar irin wannan maganin a halin yanzu don Rigakafin cutar Alzheimer, amma yana iya taimakawa ƙwaƙwalwar ajiya da yanayi).
8. Inganta lafiyar jijiyoyin zuciya:
   • Ka sha hawan jini akai-akai; Tabbatar cewa matsa lamba na systolic ko da yaushe kasa da 130, diastolic hawan jini kasa da 85.
   • Kula da cholesterol; idan cholesterol ya karu (sama da 200), magana da likitan ku game da maganin da ya dace. Yi la'akari da magungunan "statin". kuma a tabbata an sarrafa cholesterol ɗin ku sosai.
   • Idan likitan ku ya amince da ku: 1 aspirin mai rufin jariri a kowace rana.
9. Inganta naka lafiyar kwakwalwa:
   • Idan kuna da wahalar yin barci, yi la'akari da ƙoƙarin 3 - 6 milligrams na melatonin a lokacin kwanta barci (la'akari da nau'o'i daban-daban idan ba taimako a farkon).
   • Idan kun yi maƙarƙashiya, tuntuɓi likitan ku game da bugun bacci.
   • Samun magani don damuwa idan an buƙata.
   • Ka kiyaye matakin damuwa a ƙarƙashin iko. Damuwa mai tsanani yana da illa ga lafiya; Ana buƙatar wasu damuwa don kula da kuzari.
   • Ka guji yawan shan barasa.
10. Inganta naka lafiya fahimi:
    • Kula da ƙwaƙwalwar ajiyar ku akai-akai.
    • Da naka memori tace shekara bayan shekaru 60.
    • Tabbatar da mutanen da ke kusa da ku ba su damu da ƙwaƙwalwar ajiyar ku ba.
    • Idan kuna tunanin cewa kuna da matsala mai mahimmanci tare da ƙwaƙwalwar ajiyar ku, yi magana da likitan ku game da ƙarin kimantawa da magani.
    • Halarci kulake na littafi, gidajen tarihi na gida da/ko nunin zane-zane