Momwe Mungaletsere Kulephera Kukumbukira

 

 

Kodi mumadandaula kutaya kukumbukira kwanu pamene mukukalamba kapena mumavutika kukhazikika? Simuli nokha. Anthu mamiliyoni ambiri padziko lonse lapansi anthu amaiwala tsiku lililonse. Mwamwayi, pali zinthu zomwe mungachite thandizani kusiya kukumbukira kukumbukira kuti zichitike poyamba. Mu izi Blog positi, tikambirana zaupangiri ndi zidule kuchokera kwa dokotala yemwe ndi katswiri wa momwe mungakumbukire bwino!
Mutha kutayika kukumbukira kukumbukira kubwezeretsedwa?

Ngati ma neurons a ubongo amakhalabe ndi moyo, ndiye kuti kukumbukira kuli, choncho mukhoza kubwezeretsa kukumbukira mavuto kuchokera m’magawo a Alzheimer,” akutero Bambo Graeme. Glanza adati ma neuron amatha kufa pambuyo pake, zomwe zimapangitsa kukumbukira kutaya kukhulupirika kwawo. Funso loyamba limene anthu amakhala nalo akakumana nalo kukumbukira kukumbukira ndiye kuti ikhoza kubwezeretsedwa kapena ayi. Nkhani yabwino ndiyakuti, nthawi zambiri, kukumbukira kukumbukira ndi kwakanthawi ndipo kumatha kusinthidwa mosavuta. Pali zinthu zingapo zomwe mungachite kuti muthandizire kubwezeretsa thanzi lanu, kusintha kuwonongeka kwachidziwitso pang'ono, ndikupitiriza kukalamba bwino.

Zomwe zili bwino ndi chiyani?

Okalamba ena amada nkhawa ndi luso lawo la kuzindikira ngati sangathe kuganiza paokha. Ena mwa iwo akhoza kukhala ndi nkhawa kuti atenge nthawi yochulukirapo kuti aphunzire zinazake, kapena kuyiwala kulipira ngongole. Zosintha mu thanzi lamaganizidwe ndi malingaliro sizikhala zofunikira, koma kuwonetsa kuiwala pang'ono - nthawi zambiri ndi gawo la ukalamba.

Komano, ngati munthu wachikulire asintha kwambiri maganizo kapena umunthu wake, chingakhale chizindikiro cha matenda oopsa kwambiri, monga Matenda a Alzheimer's kapena dementia. Ngati kukumbukira kukumbukira zimatsagana ndi kusintha kwa malingaliro kapena machitidwe, ndikofunikira kukaonana ndi dokotala nthawi yomweyo. Chofunikira ndichakuti kukumbukira kumatha kusinthidwa ngati kugwidwa msanga. Ngati mukukumana ndi vuto la kukumbukira, musachite mantha - pali zinthu zomwe mungachite kuti mubwezeretse kuzindikira kwanu. Nthawi zambiri, kukumbukira kumakhala kwakanthawi ndipo kumatha kusinthidwa mosavuta ndi chithandizo choyenera. Musadikire - yambani tsopano.

Kodi Ndingapewe Bwanji Kulephera Kukumbukira?

Mwina simukumbukire dzina la munthu wina kapena munayiwala kumene munayika makiyi a galimoto yanu. Pamene munthu akukula mavuto achidziwitso amakhala chifukwa chodetsa nkhawa limodzi ndi nkhawa za dementia, kuchuluka kwa mafuta m'thupi, mabilu apamwezi, kutaya zinthu, kusintha umunthu, zakudya zowonjezera, kuyezetsa thupi, maluso ena oganiza, kuyesa magazi, moyo watsiku ndi tsiku / ntchito za tsiku ndi tsiku, koma nthawi zambiri sizimayambitsa vuto lililonse kwa akulu ambiri athanzi. Ndikofunika kukhala okhazikika komanso odziletsa m'miyoyo yathu njira zothana ndi vuto la kukumbukira kwakanthawi. Pitani kwa dokotala wanu komanso musanachitike chochitika chodetsa nkhawa ndikuwunika kuthamanga kwa magazi, maselo athanzi a mitsempha, komanso thanzi labwino kuti muthe kupitiriza ntchito zanu za tsiku ndi tsiku osaiwala zinthu. Ngakhale sizikutsimikiziridwa kuti kuwonongeka kwa kukumbukira kumatha kuchitika kapena anthu kukhala ndi mwayi woletsa kusokonezeka kwachidziwitso pang'ono, pali zinthu zina zomwe mungachite kuti muteteze kukumbukira kukumbukira, kuphatikizapo:

-Kukhala olimbitsa thupi

-Kudya a athanzi zakudya

-Kugona mokwanira

-Kuwongolera kuchuluka kwa nkhawa

-Kupewa mowa ndi mankhwala osokoneza bongo

-Penyani kuthamanga kwa magazi

-Khalani wotanganidwa m'maganizo / Pangani banja membala

-Pewani kuvulala mutu (masewera olumikizana nawo, zipewa zanjinga)

Onetsetsani kuti mwachita izi zinthu zingakuthandizeni kukumbukira khalani akuthwa pamene mukukalamba!

Malangizo 7 a Umoyo Waubongo Wopewera Kuwonongeka Kwa Nthawi Yaifupi

Zokumbukira zathu zonse zimakhala ndi zolakwitsa zina. Pamene mukukula, kutsetsereka kumatha kukulirakulira. Palibe chifukwa vuto la kukumbukira kapena kulephera kukumbukira. Njira yosavuta iyi ikuthandizani kuti mukhale akuthwa.

Masewera olimbitsa thupi

Kuphatikizapo zolimbitsa thupi nthawi zonse zochita zanu zatsiku ndi tsiku zimakuthandizani kuti mukhale olimbikitsa maganizo ntchito. Izi zidzakuthandizani kusunga wanu ubongo wathanzi ndi kugwira ntchito bwino. Zina mwazochita zazikulu zophatikizira ndi yoga, Pilates, kutambasula, ndi kuyenda. Ntchito zimenezi zithandiza sinthani kukumbukira kwanu komanso kukupangitsani kukhala achangu komanso athanzi.

Kwa anthu akuluakulu athanzi, Doctor's amalimbikitsa mphindi 150 (mphindi 30 kasanu pa sabata) zolimbitsa thupi zolimbitsa thupi kuphatikiza kuthamanga mwamphamvu kapena kupalasa njinga. Ngati mulibe nthawi yokwanira yoyenda kwa mphindi 20, yesani kuyenda kwa mphindi khumi tsiku lililonse. Mutha kukulitsa liwiro la mtima wanu komanso kuthamanga kwa magazi pogwiritsa ntchito masewera olimbitsa thupi. Yesetsani kuyenda mofulumira kuti musataye mpweya pokambirana.

Iyi ndi nkhani yabwino kwa iwo amene akufuna kubwezeretsa kukumbukira kwawo. Sikuti mumangofunika kugona mokwanira, komanso muyenera kuonetsetsa kuti mukuchita masewera olimbitsa thupi. Kukankhira thupi lanu ndi masewera olimbitsa thupi kungathandize kulimbikitsa kugona kwanu kwakukulu. Izi zidzalola thupi lanu kupumula ndikubwezeretsa osati kukumbukira kwanu kokha, komanso thanzi lanu lonse.

Pali zabwino zambiri zolimbitsa kukumbukira zomwe zimabwera ndikuchita yoga, kusinkhasinkha, komanso kuyenda mwachangu. Zochita izi zimathandizira kukulitsa chidwi, kukumbukira, ndi kukhazikika komanso kumathandizira kuchepetsa kupsinjika. Ngati mukuyang'ana sinthani kukumbukira kwanu, yesani kuwonjezera zochitika zamphamvu za aerobic, yoga kapena kusinkhasinkha muzochita zanu zatsiku ndi tsiku.

Unikaninso buku lofufuzira lopambana la 2022 lokhudza masewera olimbitsa thupi komanso kuzindikira: Zochita Zathupi ndi Makhalidwe a Kusintha Kwachidziwitso mwa Anthu Okalamba: Mayo Clinic Phunziro la Ukalamba

Idyani chakudya chopatsa thanzi

Healthy zakudya ndi zabwino ku thanzi la mtima wanu ndi m'chiuno, ndipo ndizofunikira ku ubongo wanu. The MIND kulowererapo pakuwonongeka kwaubongo kumatenga zakudya ziwiri zokhazikika zomwe zimayang'ana kwambiri zakudya zomwe zimakhala ndi zotsatira zapadera pa ubongo. Ngakhale pali maphunziro ambiri oti amalize, zakudya za MIND zidatsika kwambiri Chiwopsezo cha Alzheimer's kwa akuluakulu ambiri omwe amatsatira mozama pa regimen. Nthawi zambiri chakudya cha MIND chimaphatikizapo kudya zipatso, mtedza, masamba ndi mbewu monga chimanga ndipo zingathandize pamavuto ena oganiza.

Zina mwazakudya zomwe zimathandizira kuti muphatikizidwe muzakudya zanu ndi izi:

- Ma Blueberries

- Mapeyala

-Mtedza

-Salimoni

-Masamba obiriwira amdima

-Tomato

- Makangaza

-Zonunkhira za curry

- Njere zonse

-Mafuta a azitona

-Nkhuku zopanda khungu

-Nyama yofiira

Ndi zakudya zitatu ziti zomwe zimalimbana ndi vuto la kukumbukira?

Zipatso, nsomba, ndi masamba obiriwira ndi zabwino zitatu zakudya zolimbana ndi kukumbukira kwakanthawi kochepa kutaya. Mazana a maphunziro ofufuza zatsimikizira kuti zakudya izi ndizothandiza kulimbikitsa kukula kwa ubongo.

Khalani otanganidwa m'maganizo

Pitirizani kuphunzira. Khalani ochezeka. Kulimbikitsa maganizo kumasunga malingaliro abwino komanso masewera olimbitsa thupi amasunga thupi zoyenera. Yesani kuchita zinthu zophunzirira zomwe simukuzimvetsa, madokotala ambiri amatsutsa kuphunzira chida chatsopano choimbira imapangitsadi ma neuron muubongo kupanga kulumikizana kwatsopano. Phunzirani zinenero. Dziwani zomwe simunawerengepo! Phunzirani nyimbo zotsogola. Kuyanjana ndi achibale ndikwabwino kwa munthu yemwe sakumva bwino komanso amalepheretsa kukhumudwa komanso kupsinjika komwe kungayambitse kukumbukira kukumbukira. Bweretsani bwenzi. Dziperekeni m'magulu ammudzi, kujowina makalabu, kapena kupita kumalo owonetsera.

Pali masewera ambiri okumbukira omwe amapezeka pa intaneti komanso m'masitolo ogulitsa. Masewera omwe amayang'ana chidwi, kuthetsa mavuto, ndi kulingalira angathandize malingaliro anu akhale akuthwa kwa akulu akulu. Masewera ena abwino omwe mungayesere ndi awa:

-Mawu ophatikizika

- Sudoku

-Mahjong

-Mayesero ozindikira

Khalani ochezeka komanso sinthani kuyanjana ndi anthu

Makhadi ndi Makalabu a Mabuku sunga malingaliro ako achangu komanso ochezeka. Anthu akamalumikizana kwambiri, m'pamenenso ma neural network awo amatetezedwa. Kuyanjana pakati pa anthu thandizirani kukumbukira komanso malingaliro! Zikuwoneka kuti vutoli likukulirakulira chifukwa chodzipatula pakati pa anthu odzipatula. Kukhumudwa kungayambitse matenda a dementia. Choncho m’pofunika kukhala ndi maganizo abwino komanso kucheza ndi anthu pamene mukukalamba.

Pezani kucheza nafe polumikizana nafe pa social media? @MemTrax

Khwererani

Kuyenda mphindi 30 zilizonse tsiku lingakuthandizeni kukhala ndi thanzi labwino ndi thupi. Kuchita masewera olimbitsa thupi kungakhale ndi zotsatira zabwino pamaganizo mu ukalamba, wofufuza wa Georgetown University anati. Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa zinthu zomwe zingayambitse kukumbukira kutaya. Thandizo laumoyo nthawi zambiri limaphatikizapo kuchita masewera olimbitsa thupi kuti muthane ndi dementia, Matenda a Alzheimer,

Kuyenda ndi imodzi mwazinthu zolimbitsa thupi zomwe mungachite pathupi lanu ndi malingaliro anu. Ndizochepa, zosavuta kuchita, ndipo zimatha kuchitika kulikonse. Ndipo zikukhalira, kuyenda kulinso kwabwino kwa thanzi lanu lamalingaliro.

Kuyenda kwawonetsedwa kuti kumathandizira kuchepetsa kupsinjika ndi nkhawa, kusintha malingaliro, komanso kukulitsa malingaliro abwino. Kuyenda kungathandizenso kusintha kukumbukira mavuto ndi ntchito yachidziwitso. Kafukufuku wina adapeza kuti kuyenda kungathandize kuchepetsa kukula kwa dementia.

Chifukwa chake tulukani ndikuyamba kuyang'ana dera lanu wapansi! Ndipo ngati mukuyang'ana zolimbikitsa pang'ono, yesani kujowina gulu loyenda kapena kulembetsa kuyenda kwachifundo ngati 2022 Walk to End Alzheimer's mothandizidwa ndi bungwe lopanda phindu la Alzheimer's Association. Kuyenda ndi njira yabwino yochitira masewera olimbitsa thupi ndikupanga anzanu atsopano - ndipo kungakuthandizeni sungani ubongo ndi thupi lanu kugwira ntchito pamene mukukalamba (osati achikulire okha!).

Chotsani Ndudu

Ngati anthu adziko lapansi angasiye kusuta chikanakhala chinthu chimodzi chathanzi, chopindulitsa kwambiri kwa anthu, aliyense amene amachithandizira chidzalowa m'mbiri monga nthano.

Utsi umapangitsa kukumbukira kukumbukira tikamakula. Ndi bwino kuti osuta asiye kusuta! Kusuta kumawononga ubongo wanu ndipo kungayambitse sitiroko yaying'ono yomwe imapezeka mudera laling'ono laubongo. Tengani chithandizo chothandizira cha nicotine kapena mankhwala amisala kuti musiye chizolowezi chanu mpaka kalekale.

Osasuta! Kusuta sikumangokhudza mapapu anu, komanso kumawononga kukumbukira kwanu. Kusuta ndi chimodzi mwazinthu zomwe zimayambitsa vuto la kukumbukira komanso kukumbukira kuchepetsa chidziwitso. Ngati ndinu wosuta, kusiya ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti mukumbukire. Pewani mankhwala osokoneza bongo.

Lekani kupanikizika

Kumva nkhawa kumakhudza ubongo, "Anatero Turner. Mwa anthu cortisol imapangitsa kupeza zambiri kukhala zovuta. Yesani kupumula mwa kuphatikiza njira zopumula monga kusinkhasinkha, yoga.

Tikapanikizika, zingayambitse mavuto a kukumbukira. Kupsinjika maganizo kumakhudza ubongo m’njira zambiri, ndipo imodzi mwa njira zimenezo ndiyo kusokoneza kukumbukira, kusokoneza tulo, ndi kuchititsa kuvutika maganizo. Ngati mukufuna kusunga wanu kukumbukira kukumbukira ndikuchotsa dementia, kafukufuku akuwonetsa kuti ndikofunikira kupeza njira zopumula ndikuchepetsa nkhawa pamoyo wanu ngati chithandizo.
Malangizo ochepetsera nkhawa:

-Kudziwa zinthu zomwe zimakupatsirani nkhawa ndipo yesetsani kuzipewa momwe mungathere.

-Yesani njira zopumula monga kusinkhasinkha, yoga, kapena kupuma kwambiri.

-Muzichita masewera olimbitsa thupi nthawi zonse.

- Muzicheza ndi anzanu komanso abale anu

-Pezani zomwe mumakonda kapena ntchito yomwe imakupumulitsani

Limbikitsani Ubongo Wanu

Monga anati, thupi kuchita masewera olimbitsa thupi kumathandizanso kukhala ndi thanzi labwino m'maganizo. Sewerani makhadi, werengani mabuku, kuonera mpira limodzi kapena kugwiritsa ntchito pulogalamu yophunzitsa ubongo. Zimathandiza ndi ntchito zovuta m'maganizo.

Tikukhulupirira kuti malangizowa anali othandiza pomvetsetsa momwe mungaletsere kukumbukira kukumbukira. Ngati mukuda nkhawa ndi kukumbukira kukumbukira, lankhulani ndi dokotala wanu. Atha kukuthandizani kudziwa ngati pali chifukwa chodera nkhawa ndikukupatsani zinthu zomwe mukufunikira kuti ubongo wanu ukhale wathanzi.

Izi ndi zina mwazinthu zomwe mungachite kuti muchepetse kukumbukira. Kuti mudziwe zambiri, lankhulani ndi dokotala wanu. Kulibwino nditenge a MemTrax Memory test, sindikizani zotsatira zake ndi kugwiritsa ntchito zimenezo kuyambitsa kukambirana. Yakwana nthawi yoti anthu atengere ulamuliro wawo thanzi lachidziwitso ndikupangitsa kuti chisamaliro chathu chikhale choyankha popewa mutu wofunikira kwambiriwu.

Pomaliza:

Kutayika kwa kukumbukira, kuchepa kwa chidziwitso, ndi dementia ziyenera kukhala patsogolo ndi pakati pa zokambirana zazikulu zonse pamene ukalamba wathu umalowa m'moyo mochedwa. Nthawi zambiri, mitu yofunikayi imapewedwa mpaka nthawi itatha. Ife tiyenera kuyamba kulankhula za kutaya kukumbukira ndi kuchepa kwachidziwitso poyera komanso moona mtima ndi thanzi lathu ndi ntchito za anthu, ndikugwira ntchito kuti tipeze njira zothetsera okalamba athu athanzi komanso osangalala!