Kusowa Tulo ndi Kuyamba Kwambiri kwa Alzheimer's
Ambiri a ife timasowa tulo ndi kusakhazikika usiku, komanso komwe kumakhala kovuta kugona. Anthu ambiri omwe amavutika kugona nthawi zambiri amalimbana ndi usiku wawo mwa kumwa khofi wowonjezera kapena kuwombera khofi tsiku lotsatira. Ngakhale kuti nthawi zina tulo tating'onoting'ono timakhalapo, kugona kwanthawi yayitali kumatha kulumikizidwa chiyambi cha Alzheimer's.
Kodi tulo timasowa bwanji?
Pa nthawi yophunzira ku https://memtrax.com/top-5-lab-tests-you-can-get-done-at-home/Temple University's School of Medicine, ofufuza analekanitsa mbewa m'magulu awiri. Gulu loyamba linaikidwa pa ndandanda yovomerezeka ya kugona pamene gulu lina linapatsidwa kuwala kowonjezereka, kuchepetsa kugona kwawo. Phunziro la masabata asanu ndi atatu litatha, gulu la mbewa zomwe kugona kwawo kunakhudzidwa linali ndi vuto lalikulu la kukumbukira komanso luso lophunzira zinthu zatsopano. Gulu losagona la mbewa linawonetsanso ma tangles m'maselo awo a ubongo. Wofufuza wina dzina lake Domenico Pratico anati, “Kusokonezeka kumeneku m’kupita kwa nthaŵi kudzasokoneza luso la ubongo lophunzira, kupanga kukumbukira kwatsopano ndi ntchito zina za kuzindikira, ndipo zimathandizira kudwala Alzheimer’s.”
Ngakhale kugona kumakhala kovuta kwambiri pamene mukukalamba, pali zosintha zazing'ono zomwe mungachite kuti mugone bwino. Nawa malangizo asanu ndi awiri ochokera kwa Madokotala ogona bwino usiku.
Malangizo 7 Ogona Bwino
1. Khalani ndi Ndandanda Yakugona - Gona ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale Loweruka ndi Lamlungu, maholide ndi masiku opuma. Kusasinthasintha kumalimbitsa kadulidwe kanu ka kugona komanso kumathandiza kulimbikitsa kugona bwino usiku.
2. Samalirani Zomwe Mumadya Ndi Kumwa - Osagona wokhuta kapena wanjala. Kusapeza bwino kwanu kungakulimbikitseni. Komanso kuchepetsa kumwa mowa musanagone kuti musadzuke pakati pa usiku kupita ku bafa.
Chenjerani ndi chikonga, caffeine komanso mowa. Zotsatira zolimbikitsa za chikonga ndi caffeine zimatenga maola ambiri kuti zithe ndipo zimatha kusokoneza kugona kwabwino. Ndipo ngakhale mowa ukhoza kukupangitsani kumva kutopa, ukhoza kusokoneza tulo usiku.
3. Pangani Mwambo Wanthawi Yogona - Kuchita zomwezo usiku uliwonse kumauza thupi lanu kuti ndi nthawi yopumira. Zitsanzo zikuphatikizapo kusamba kapena kusamba, kumvetsera nyimbo zosangalatsa kapena kuwerenga buku. Zochita izi zitha kuchepetsa kusintha pakati pa kukhala maso ndi kutopa.
4. Khalani Omasuka - Pangani chipinda chomwe chimakupangitsani kugona. Kwa anthu ambiri, izi zikutanthauza malo amdima komanso ozizira. Komanso, kupeza zofunda zomwe zili zabwino kwa inu. Kaya mumakonda matiresi ofewa kapena olimba, sankhani zomwe zimamveka bwino.
5. Lekani Kugona Masana - Samalani ndi kugona. Ngakhale kuti zingakhale zovuta kukana kutseka maso pabedi kapena panthawi yopuma, kugona masana kumatha kusokoneza kugona usiku. Ngati mwaganiza zogona, chepetsani kugona kwanu kwa mphindi 10-30 masana.
6. Phatikizani Zochita Zolimbitsa Thupi Pazochita Zanu Zatsiku ndi Tsiku - Kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsa kugona tulo tambiri komanso kukuthandizani kugona mwachangu. Ngati mumachita masewera olimbitsa thupi pafupi ndi nthawi yogona, mutha kukhala ndi mphamvu mpaka usiku. Ngati izi zitachitika, ganizirani kuchita masewera olimbitsa thupi masana ngati n'kotheka.
7. Sinthani Kupsinjika Maganizo - Ngati mbale yanu ili yochuluka, malingaliro anu angakhale akuthamanga pamene mukuyesera kupuma. Mukakhala ndi zambiri, yesani kukonzanso, kuika zofunika patsogolo ndi kugawira ena ntchito kuti zikuthandizeni kupumula. Kusagona mokwanira sikungakuthandizeni mawa.
Kugona bwino usiku sikumangokhudza moyo wanu watsiku ndi tsiku, koma kumatha kukhudza kukumbukira kwanu, luso lophunzira komanso kungayambitse matenda a Alzheimer's. Kutsatira malangizo asanu ndi awiri okuthandizani kugona bwino kuchokera ku chipatala cha Mayo kungakuthandizeni kupewa zizindikiro zoyamba za Alzheimer's ndikuwongolera moyo wanu watsiku ndi tsiku. Kuti muwonetsetse kukumbukira kwanu komanso momwe mukusungira zambiri yesani MemTrax kuyesa ndikuyamba kuyang'anira zotsatira zanu lero.